The M.A.H.A. (Make America Healthy Again) movement has brought health into the spotlight like never before. I’m not mad at them for it. For the first time in decades, people are paying attention to health and those of us who have been shouting it from the mountain tops are just relieved people are listening. But despite the positive shift, much of the movement needs focus. The Problem: A Distracted Focus One major issue? The obsession with things like food dyes. While it’s great to be mindful of what we consume, the reality is that there is virtually no direct evidence that red dye causes health problems in humans at normal consumption levels (Layne Norton). Yet, many people who once distrusted government agencies are now treating the FDA’s word as absolute truth, when in reality, the answer—like most things—lies somewhere in between. The Big Picture: What We’re Missing America’s health crisis isn’t about food dyes, seed oils, or whether your snack is organic. The real issue? Overconsumption and inactivity. Junk food without red dye is still junk food. And no amount of “clean eating” will fix a sedentary lifestyle. The Common Mistakes: Missing the Forest for the Trees I once had a client proudly tell me she ate “really healthy” because all of her food came from Whole Foods. But organic ice cream is still loaded with fat and sugar—nutrient quality doesn’t cancel out overconsumption. Another client swore that Cheerios were great for heart health because the box said so. The truth? It’s still processed junk marketed as a health food. The Reality Check: What Really Matters Health isn’t about trendy buzzwords or fear-mongering over ingredients. The key to long-term success is calories in vs. calories out, combined with consistent movement. Instead of hyper-focusing on minor details, shift your energy toward: ✅ Eating mostly whole, nutrient-dense foods (Eat meat & vegetables, nuts & seeds, some fruit, little starch) ✅ Prioritizing protein, fiber, and hydration ✅ Managing portion sizes—yes, even “healthy” foods ✅ Moving your body daily—strength training, walking, and cardio Health doesn’t have to be complicated, but it does require personal responsibility. Small, sustainable habits will always beat quick fixes and fear-based trends. Own your health, make informed choices, and focus on what truly matters.

Here at CrossFit Odyssey, we talk a lot about the Journey to Extraordinary. Looking for inspiration? My next adventure is set—Machu Picchu for my 56th! I’m planning a four-day trek on the Salkantay Trail, finishing at the breathtaking Incan citadel. A journey filled with history, culture, and adventure!

by Ellie Bishop McKenzie Welcome to Part Two of our weightlifting and strength training series, designed specifically for women—especially those navigating the peri- to post-menopausal years. Today, we’re tackling an issue that affects every woman over 40: bone health. The Truth About Bone Loss By age 40, most women begin experiencing bone loss. If you didn’t build strong bones in your younger years, don’t worry—it’s not too late. You can still take powerful steps to improve bone density and protect yourself from fractures and frailty. According to Dr. Peter Attia, author of Outlive , a woman over 65 who suffers a hip or femur fracture has a 15-30% chance of dying within a year. Of those who survive, 50% will experience permanent loss of function and a diminished quality of life. Why is this so critical? Sarcopenia—the loss of muscle mass—combined with frailty, is one of the leading causes of death in older adults. How Muscle Loss Can Be Life-Threatening Without adequate muscle, you lose balance, coordination, agility, and stability. This makes simple actions—like stepping off a curb—potentially dangerous, even life-threatening. A fall that once might have left you bruised can now result in broken bones, hospital stays, long-term disability or even death. The solution? Strength training, movement, and proper nutrition. How to Build Stronger Bones and a Resilient Body

I remember watching a famous athlete on TV in high school who said he never asked to be a role model—he just wanted to play sports, make money, and have fun. I don’t recall his name, but I do remember my reaction: What a wasted opportunity. Because whether we like it or not, we all have a responsibility to be role models and to inspire others to greatness, no matter what we do. The Power of Sharing Your Journey When I first started my fitness journey and dove into CrossFit, I began sharing my experiences online. I hesitated at times, wondering if I was posting too much or if anyone even cared. But I kept going because I believed in the power of fitness and wanted others to see how life-changing it could be. Then, something incredible happened. Messages started rolling in—people telling me that my posts inspired them to start prioritizing their health. I was shocked. I had assumed that only my close friends and family (if that!) were reading what I shared. But here were strangers, taking action because of my words. And then I started seeing it in my clients. Over the years, I’ve worked with so many men and women who walked through the gym doors full of apologies—Sorry, I’m not an athlete. Sorry, I’m clumsy. Sorry, I’m weak. My response has always been the same: If you already knew how to do everything, I wouldn’t have a job. I’m here to teach you, and I love doing it.

S trength Training for Women: Week 1 Ladies of America, it’s time to shift the narrative around strength training! Welcome to the first installment of my empowerment series on strength training for women—designed especially for those navigating peri-menopause, post-menopause, and beyond. If you’ve ever hesitated to lift weights, this is your sign to start. And here’s the simplest reason why: Strength Training Makes You Look—and Feel—Amazing. Many women cling to the myth that endless cardio is the ultimate fat-burner, but the truth is that strength training is your secret weapon for a toned, lean physique. Let’s debunk the most common misconceptions that might be holding you back:

There were many important takeaways from this Senate hearing last September including taking responsibility for our own health as individuals, and a delicate balance of freedoms and power for change.

In life, as in Homer’s epic The Odyssey, the journey shapes us. Odysseus didn’t reach Ithaca by waiting for the winds to change—he made things happen despite storms, monsters, and endless challenges. Just like him, if you want to transform your life and health, waiting for the perfect conditions isn’t the answer. You have to own your health journey, starting today. Nutrition: Fuel for Your Epic Voyage The question is always the same: What should I eat? The simple answer is a balance—roughly 33% each of protein, fat, and carbs—consumed in amounts that fuel your body without excess. If you are trying to lose fat, eat slightly fewer calories, and if you are trying to gain muscle, eat slightly more calories (mostly protein). Focus on foods that nourish your mind, body, and spirit with the vitamins and minerals that will make you look and feel your best. But knowing what to eat is only half the battle. Implementing it? That’s where most people falter. Here’s how to stay on course: Actionable Steps: Track Your Food: Knowledge is power. Use an app or notebook to track what you consume. Stay in the range for your macros and calories. This helps you stay accountable and identify what works for your body. Common apps for this include MyFitnessPal and Carbon Prioritize Protein: Aim for your body weight in grams of protein daily. Protein fills you up longer, maintains muscle mass, regulates metabolism, and protects against diseases like diabetes and Alzheimer’s. Eat Real Food: Stick to food that doesn’t need a label—vegetables, fruits, lean meats, and healthy fats. These nourish your body, mind, and soul. Plan Ahead: Take control of your meals by prepping a day in advance. Avoid impulsive choices that derail your nutrition goals. Allow Flexibility: Life’s challenges are like the sirens Odysseus faced. Enjoy a slice of cake occasionally, but don’t let indulgence steer you off course. Aim for 80-85% compliance and you will be set for a lifetime, not just a “diet”. Staying on Course: The trouble comes when you “forget” to log your food, or decide to eat something even though you know it won’t fit in your plan. Quite frankly, suck it up. Learn to eat foods you don’t eat normally and how to fit in the ones you like. It takes time and effort but you can make it happen. If you want personalized guidance, feel free to reach out. Together, we’ll chart your path to success. Exercise: Strength for Your Journey Finding time to exercise is one of the greatest struggles. The common excuse? “I don’t have time.” Well, neither did Odysseus—but he faced his battles regardless. You, too, can own your journey and make it happen. No Excuses Approach: Commit to a Class or Workout Time: Show up for a month at the time you choose. CrossFit Odyssey offers 7 classes per day to choose from. If it’s still unbearable after 30 days, explore a different time. If you’re not a morning person, become one by showing up. Sneak in Mini-Workouts: Set an hourly alarm and do 10 each of push-ups, sit-ups, back extensions, squats, lunges, and burpees. You’ll feel energized and stronger over time. Strength Training: Lift heavy weights to improve muscle mass and bone density. Staying strong reduces the risk of life-threatening conditions. Cardio Counts: Elevate your heart rate by running, biking, or even doing jumping jacks, or, even better, burpees! A strong heart and lungs keep you resilient through life’s storms. Feeling awkward doing burpees at work? Just remember—you’ll look a lot funnier struggling to fit into jeans or lying in a hospital bed. Choose wisely. Own your journey. The Rest of Your Life: Own Your Choices Life will always throw challenges your way—unexpected traffic, sick kids, or a stubborn dog getting into the trash. These are just excuses if you let them be. When something truly matters, you find a way to prepare ahead of time and make it happen. Think about it: If you were heading on an incredible vacation, would any of those setbacks stop you? Absolutely not. So why let them derail your health journey? Daily Non-Negotiables: Make Your Bed: Start your day with a win. Stay Hydrated: Water fuels your body and brain. Exercise: Even a short workout makes a difference. Plan and Execute Nutrition: Don’t leave it to chance. Remember, the journey toward health and strength is long and often thankless. Results take time—losing weight the right way – just half a pound per week – can feel agonizing. We all want to look good and be attractive, but for most of us that’s not a good enough reason to keep us focused. Our basic health is another good reason, but it’s hard to see results from NOT getting sick. You just feel normal. However, it is very apparent for people who do not take care of their health. They get sick often because they fail to do the work to feel good. But like Odysseus sailing for years to reach Ithaca, perseverance pays off. Trust the process. Take Charge: Make It Happen Your life, your health, your future, and your Odyssey—it all starts with you. No government, fitness app, or magic pill will do the work for you. Odysseus had to fight for every inch of his journey home, and so will you. But with courage, commitment, and consistent action, you’ll build a life that is strong, healthy, and fulfilling. And we are here to help you make it happen.  You are the hero of your own epic. No more excuses. Get up, get moving, write your story, and make it happen.

As we navigate the dawn of a new presidential administration, conversations around health and disease prevention have taken center stage. Regardless of how you voted or where your political beliefs lie, one undeniable truth unites us: America, despite being one of the wealthiest nations, is grappling with significant health challenges. From systemic issues in our FDA, insurance companies, and pharmaceutical industries to the way medical schools and hospitals prioritize profit over wellness, the problems are vast and complex. Yet, amid all these factors, there is one critical element we can control—ourselves. It is up to us to take charge of our health and America’s Future. Start with the Basics: Nutrition We can begin taking charge of our health with what we put into our bodies. While countless diets promise quick fixes, the key to lasting wellness lies in finding a sustainable approach tailored to you. Here’s how to simplify the process and focus on the essentials: Track Your Food – Knowledge is power. Monitoring what you eat helps you understand your habits and make informed choices. Tracking doesn’t have to be forever—just long enough to determine what works for your goals. Prioritize Protein – Protein isn’t just for bodybuilders. It’s essential for maintaining muscle mass, (which is even more important as we age) regulating metabolism, and reducing the risk of diseases like diabetes, Alzheimer’s, and cancer. Aim for a daily intake of protein in grams that matches your body weight (e.g., 150g if you weigh 150 lbs). Balance Carbs and Fats – Carbohydrates fuel your energy, and healthy fats support hormone regulation, skin health, and hair growth. Find a balance that fits your caloric needs and supports your lifestyle. (These are very important for menopausal women!) Choose Real Foods – Focus on whole, minimally processed foods—fruits, vegetables, lean proteins, and healthy fats. Skip the ingredient lists and go straight to nature’s bounty. Allow for Flexibility – Life is meant to be enjoyed. Have a slice of cake on your birthday or an ice cream cone with your kids. The goal is balance, not perfection. Strength in Motion: Exercise The next step to taking charge of our health is exercise. Movement is life, and regular exercise is the cornerstone of a healthy, fulfilling existence. Lift Heavy – Building muscle isn’t just about aesthetics; it’s about independence. Muscle holds our bodies up, makes us capable of doing the things we love to do and helps regulate our metabolism. It also makes us look amazing! Strength training also improves improves bone density, which is a major issue for women over age 50. According to Dr. Peter Attia , “If we were to stack up the hazard ratio for all-cause mortality, being weak, relative to being strong is about a 250% increase in death (compared to hypertension at 20%, Type 2 Diabetes at 30% and smoking at 50%).” Strengthen Your Heart and Lungs – Cardio exercise enhances your VO₂ max—the measure of how efficiently your body uses oxygen. Increasing this capacity reduces mortality risk by up to 400%. Walk, run, swim, bike—just move! Don’t Miss the Forest for the Trees Recently, debates in the Senate over red dyes and food chemicals have taken the spotlight. While these discussions are valid, they distract from the bigger issue: America’s addiction to highly processed junk food. The problem isn’t the occasional treat; it’s the consistent reliance on empty calories. Similarly, debates over whether to prioritize cardio or strength training miss the point: you need both. There’s no excuse not to move your body. If you’re short on time, wake up earlier. If you lack resources, explore free online workouts or go for a walk. The beauty of living in America is that we GET to exercise freely because it’s our right and privilege. Your Role in America’s Health Odyssey America’s strength lies in its people. Just as Odysseus relied on his cunning and resilience to overcome trials, so must we embrace our power to shape our own lives, and thereby our country. Reforming the healthcare system, FDA, and insurance companies is critical, but real change begins with us. Every time you make a healthy choice—what you eat, how you move—you’re contributing to a healthier nation. Our government is of the people, by the people, and for the people. That means YOU are the foundation of this democracy. You are in charge of your body, your decisions, and your impact. Start with yourself, and together, we can build a healthier, stronger America. The Takeaway As a new administration takes the helm, let’s seize this moment to refocus—not just on systemic reforms, but on personal accountability. Like Odysseus, we are on a journey filled with trials and triumphs. Each step we take toward better health strengthens not only our own lives but also the fabric of our nation. So ask yourself: What will your legacy be? Will you take the helm of your personal health and steer our nation toward a brighter future? The choice is yours. Your journey starts now. If you would like some help with your Journey, please contact us here at CrossFit Odyssey.