September Recipe of the Month

Recipe: Pumpkin Protein Shake
     From the kitchen of
Fun snack for fall, and being high in carb, moderate in protein and low in fat -- it's perfect for a post-workout treat.
  • 1 cup unsweetened almond milk
  • 1/2 cup pumpkin puree
  • 1 teaspoon honey or agave
  • 1 scoop protein powder (chocolate or vanilla)
  • 1/2 teaspoon pumpkin pie spice
  • 1/2 teaspoon cinnamon
  • 1 banana
  • Ice cubes (about 6)
Throw it all in a blender and mix until ingredients look smooth. Top with nutmeg, cinnamon or a few cocoa nibs if you wish, and enjoy! 
44g carb, 6g fat, 27g protein for one shake
For extra protein, add greek yogurt. For extra fat, add a tablespoon of almond butter. Delish!

September 2017 Athlete Spotlight

FullSizeRender-2SELENA LOPEZ

How long have you been doing Crossfit?
Restarted in October 2016 before that I dabbled in it for 7 months in 2014 cherry picking WODS and leaving if I didn’t know anyone.

What is the one song you want to set a PR to?
Revolution by Diplo (its old but still one of my favs)

If you could be any fictional character, who would it be?
Wonder woman of course, her outfit is the best!

If your friends/family had to describe you in 3 words, what would they be?
Majority vote:
Loyal, Selfless, Determined

What accomplishment are you most proud of?
The fact that I was courageous enough to uproot my life in Texas to move to Arizona for my job. I left all I’d ever known and loved.

What inspires you?
My son; I want him to have a better life than I did growing up, hence the reason for moving to AZ.

What advice would you give to someone who is just starting Crossfit?
Don’t look at the WOD beforehand, just show up or you’ll talk yourself out of going. Oh, and grab a bar that spins, ha!!

If you had to change your first name, what would you change it to?
I have always liked the name Delilah but my name is pretty awesome.

Where’s Waldo?
I believe he is buried under the mess in my son’s room.

Nanos or Metcons?
NANOS > No Bull > Metcons

If you could have a superpower, what would it be?
Considering this is a gym questionnaire I feel like saying “strength” is appropriate but I’d like to be invisible too.

What’s the best gift you’ve ever received?
If I don’t say my son he’ll get mad so my son Nyan, then my French Bulldog Kevin. In reference to material items, the blanket my grandmother made for me.

What’s your biggest pet peeve?
I have so many…the incorrect use of your and you’re, a close second not folding clothes immediately out of the dryer. I can’t deal with the wrinkles.


August 2017 Athlete Spotlight

IMG_1761Steve McFee

What sports did you play in youth or college?
I played baseball through my senior year in high school and basketball up until high school. Generally I was very active. I grew up in one of the most densely populated parts of the country so finding kids to play street hockey or whiffle ball was never an issue.  As a teenager I fell in love with weight lifting and dedicated much of my time to being in the gym and learning about nutrition. The gym I went to was like a dark basement. No one did cardio. It was a powerlifting gym with giant dudes that were much older than me. Everyone was blue color. Most guys worked out in jeans and work boots. It was heaven to a 15 year old boy who idolized King Arnold.

How has CrossFit changed your life?
I feel like I’m a kid playing sports again. It’s really really fun. I mean how often after your teen years do you get to swing on bars and do hand stands. It’s totally the fountain of youth. I’m happier and healthier.

 What celebrity do you get mistaken for?
The guys at work say I look like Christian Bale from American Pyscho when I slick my hair back, I’ll take it

 If you had to choose your last meal, what would it be?
It would be my mom’s gravy…no not that brown stuff….I mean tomato sauce…I bet a few of you know what I’m talking about. Poor it over a nice bowl of macaroni and a nice crusty loaf of bread you can only find in the north east….with a fountain coke on the side. Maybe a piece of key lime pie too.

What inspires you?
I get inspiration from my heritage and family. Seeing how much my grandparents and parents struggled at times makes me work hard and reach further.

What advice would you give to someone who is just starting CrossFit?
Make friends…and this is coming from someone who is generally anti-social. It’s easier going through tough situations with a buddy. I don’t think I would be here today if Chris and Jess weren’t so friendly to me the first day. After meeting so many nice people at Magna it makes it fun to come in every day. Use these people to ask questions or get suggestions. Feeling engaged will keep you coming through the door each day.

 If you owned a laundromat, what would you name it?
Pit Stains or Skid Marx…enough said

 Where did you last go on vacation?
My last vacation was to the Florida Keys. It’s my favorite place in the country. I try to go every year at least once. This was a much easier task living on the east coast. In case you’re curious it’s about 20 hour drive non-stop from Philly to Key West.  If you love the ocean and like to party it’s the place to be. My passion is diving and spearfishing in the limited amount of time I get to do it and the reef systems are amazing. We booked a family trip to go to Laguna Beach and Catalina in October. It will be the first time we have been to California other than Disney Land.

Name 3 things you always have in the fridge?
Eggs, Milk, Ketchup

What’s your favorite saying?
Okay this is a stupid saying but I say it all the time…”it is what it is”….I think it’s supposed to help you downplay the stressful moments in life or justify life happens and you can’t change the past…it is what it is

How do you take your coffee?
Coffee is the devil, I don’t drink it. It smells great but tastes nasty. I like a good cup of hot green tea in the morning. Or if I could get away with it a vanilla milkshake or coke, but that’s a dream world.

August Recipe of the Month

Recipe: Macros-Friendly Meatballs
     From the kitchen of 

FullSizeRender (20)
1lb 93/7 ground beef or ground turkey
1/4 cup oats
1/3 cup liquid egg whites
1/2 chopped onion
Spices: as you wish! Try: Italian seasoning, oregano, salt, pepper, cayenne, paprika, ground white pepper.
Combine all ingredients in a bowl and mix with hands, grabbing medium pieces to roll into a ball. Cook stove-top or in the oven until no longer pink in the center/165 degrees internal temperature. 
Recipe makes 20-22 meatballs depending on how big you make them. 
Turkey: 1g carb, 1.5g fat, 4.4g protein, 37 cal per meatball
Beef: 1g carb, 1.5g fat, 4.7g protein, 37 cal per meatball

July Recipe of the Month

Recipe: Easy Chicken Fajitas
     From the kitchen of


1 large onion
1 medium red bell pepper
2lb boneless skinless chicken breast
1 tablespoons olive oil
Fresh cilantro, chopped
1 lime

For the spice:
1 tablespoon chili powder
1 teaspoon cumin
1 teaspoon paprika
1/4 teaspoon cayenne pepper
1/4 teaspoon garlic powder
1 teaspoon salt
1 teaspoon ground black pepper


  1. Heat oven to 400°F. Spray 13x9-inch glass baking dish with non-stick cooking spray. Cut onion and bell pepper into even slices; place in baking dish.
  2. Cut chicken breasts into thin strips; add to vegetables in dish.
  3. Make the seasoning in a bowl by combining spice ingredients.
  4. Sprinkle dish with seasoning; drizzle with oil. Stir until combined and pieces are coated.
  5. Bake 35 to 40 minutes, stirring once halfway through baking, until chicken is no longer pink in center.
  6. Spoon small amount of chicken and veggies onto each tortilla. Top with squeezed lime and cilantro.

*Makes 16 servings, or feeds 8 people if each person has 2 tortillas. Store in the fridge; reheats great for lunch the next day. 

Nutrition: For 1 fajita (about 2oz chicken per): 14.5g protein, 6.5g of fat, 12.3g of carbs. This recipe is high in Vitamin C, Potassium and Calcium.

 Other ideas/modifications:

  • Skip the tortillas and place recipe over lettuce or black beans for a high-fiber, low-carb alternative.
  • Add additional ingredients for added nutrition value and flavors, such as: corn, salsa, cabbage, and a small amount of avocado or sour cream.
  • To save time:
  • Buy the pre-cut “fajita mix” at your grocery store. It costs a little more than the whole vegetable, but comes with chopped bell pepper and onion ready to go.
  • Consider buying a fajita mix seasoning package instead of making your own spice
  • Purchase chicken breast packaged in fajita-style sliced strips already at Sprouts.