Chicago Rain

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The weather is playing havoc with everyone’s mojo today!! Client after client we’ve seen today is slightly off their game. Here is a great article from Steve at Steve’s Paleo goods that makes you stop and think on this gloomy day how we can channel that inner beast. If the article doesn’t convince you to get your game on, while you are there order some dried strawberries at least – they are to die for! 🙂

25 Health and Fitness Tips

Balsamic Glazed Salmon

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Hope everyone had a wonderful Easter weekend. After the deluge of food that was consumed from what I hear, it’s time to get back to work! Fish is a great source of protein and alternative to the heavier options popular for the Easter dinners. This is my favorite way to prepare salmon and the glaze can be put on any meat! Spring is the time of fresh starts – lets restart that clean food focus and get back to work in the gym!! Enjoy …

Balsamic Glazed Salmon

1/2 cup balsamic vinegar
1/4 cup red wine
1 Tbsp dijon mustard
1 Tbsp chopped fresh or crushed dried rosemary
1 clove garlic, finely minced
4 (6 oz) salmon fillets
Salt and freshly ground black pepper
2 tsp olive oil

Salt and pepper both sides of fish. Heat oil in pan. Place salmon in pan and cook about 3 minutes per side depending upon the thickness of the fillets.
While the salmon is cooking, heat vinegar, wine, mustard, rosemary and garlic in sauce pan on stove top on medium heat and reduce to about 1/2 original volume. Sauce will thicken and look somewhat like loose tar. 🙂
When salmon is cooked on both side, serve with sauce poured over fish. Bon apetit!!

No Excuses Work Outs

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In honor of the traveling models we worked with last weekend at Mac Duggal’s Fabulous Model Search, Spire CrossFit released a week of no excuses workouts. These are perfect for traveling or just at home. There is no equipment needed – so there can be no excuses either! Game on!!

1 Round
50 Jumping Jacks
50 Push Ups
50 Reverse Lunges
50 V-Sit Ups
50 Skater Hops
50 Dips off a chair

2 Rounds
20 Step Ups on chair or bed
20 Jumping Split Lunges
20 Push Ups
20 Mountain Climbers
20 Burpees

3 Rounds
15 Burpees
15 Dynamic Planks
15 Squat Jumps
30 Jumping Jacks

4 Rounds
24 Bodyweight Squats
24 Alternating Front Lunges
24 Push Ups
24 Sit Ups

5 Rounds
10 Star Jumps
10 Bodyweight Squats
10 Jumping Jacks
10 Push Ups
10 Sprinter Sit-ups


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Before the Open for 2017 fades into the history book, I have to throw out there how proud I am of the athletes that represented Spire CrossFIt in our inaugural year! We didn’t have much time to train in house, but yet rocked it anyway!! It is an amazing feeling to know the competition is truly worldwide and included almost 400,000 people this year!
Congrats to …
Mike Matura – 21st in his age bracket scaled
Kelly Marten – 11th in his age bracket scaled
Chaz Baggio – 5th in the WORLD scaled
And I have to throw out there that I did WIN the #1 spot in workout 17.4 in my age bracket scaled.
Go Spire!!


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So impressed with our gym’s friend, Brent Sopol, ex-Stanley Cup winning Blackhawk. Read his story that has recently been published and be inspired. Fitness can help in so many ways. Thank you for sharing!! Make sure you click into the link for the full story!!