Tempting Tonics for your Halloween & Health

It’s the time of the year when people increase their candy intake and stay snuggled into their warm beds a little longer on the dark, chilly mornings. You can enjoy all the sweetness autumn has to offer if you just keep your mind and body balanced.  To wish you a happy Halloween and set you up for a healthy season, we’re treating you to a witches brew or two. These are not your typical hair-of-a-snail, nail-of-a-hare kind of brews — they’re health tonics with all sorts of healing properties to help you cleanse, reset, or recover from a sweet-scary month! It’s almost like magic.

You almost can’t spell “carrot” without “care”!

We all know the common carrot, right? But do we really? Besides the common knowledge that they’re “good for your eyes,” what benefits do these crunchy ground dwellers hold? A whole lot. As the well-respected nutritionist James Duke has said, “The more I read, the more I suspect that carrots by virtue of their vitamins A, C, and E, their pectin, fiber, and sitosterol content, might indeed be cancer preventative.” 

If that doesn’t tell you what you need to know, let’s hear it as a rhyme and read it slow.

Some claim that ginseng is the best

The miracle begetter

But carrots cost a whole lot less

And taste a wee bit better

Behold the proof, the beta-carotene spiller! Let’s cheers to carrots with this potion thriller.

The ‘Bugs Bunny Meets Virgin Mary’

Yield: 3 ½ cups

4 sprigs fresh rosemary (needles only)

½ fresh jalapeno

2 garlic peeled cloves

1 pound of whole carrots (5-7)

4 stalks of celery

1 ½ fresh tomatoes

¼ teaspoon fresh pepper

½ teaspoon salt

¼ teaspoon paprika

9 fresh basil leaves sliced

1 lemon (juiced)

This may seem like a lot but rejoice! It’s all going into a juicer, blender, or magic bullet! Depending on desired consistency, add water at your own discretion and enjoy! As the carrots work to provide you with vitamins, pectin, fiber oh my, the garlic and tomatoes are working to provide your immune system with plenty of antioxidants. Pro-tip; if sipping isn’t your style, add a dollop of Greek yogurt for a tasty, gazpacho-style soup! Even pro-er tip; add vodka. Drink responsibly. 

Lavender? I barely know her! 

At X3, you know we keep it high-energy, but balance is key and a good night’s sleep after a day of exercise keeps you in peak, healthy condition. What better ingredient to put you at ease than the aromatic lavender? David Stretch, a popular doctor at the University of Leicester, found lavender had extremely beneficial effects on patients with insomnia. Its healing properties extend to the nervous system as a regulator, which has balancing effects on nerves and mood. Let’s slow things down with a bedtime tea that is relaxing, soothing, and when iced, cooling. 

‘Sweet Dreams Tea’

Yield: 4 cups

¼ cup of dried camomile 

¼ cup lemon balm

¼ cup dried lavender

½ tablespoon of honey

Combine the camomile, lemon balm, and lavender in a saucepan with 4 cups of water. Stir well, cover, and bring to a boil. Reduce heat to a simmer once the boil is full & cook for 10 minutes. Remove from heat and steep for 10 minutes. Strain the tea into cups and add a squeeze of fresh lemon. Prepare for destination relaxation. 

From the whole X3 team, have a safe and happy Halloween however you choose to let your little inner monster out to play.

Nutrition, Reimagined: Easy, Sustainable Wellness

You’ve probably heard people say fad diets are not sustainable, and we tend to find that’s true for most of our members! Sure, they’re fun to try if your eating habits need a refresh. But having a positive, consistent, long-term relationship with food is the best way to feel nurtured and healthy. Personal wellness is an ongoing process. Without a plan, keeping up with it can be overwhelming. But by treating what you eat with thoughtfulness, it can be simple to use eating as an act of self-care. 

This blog’s goal is to help you rethink how you interact with food. We want your health to be an ongoing love affair, rather than a means to an end. Please keep in mind that no information in this blog is meant to provide medical guidance. Your specific health concerns are subjective and personal, but we hope these small adjustments provide you the encouragement to love yourself and your health!

Nutrition isn’t… 

First, let’s start by unlearning bad habits. Nutrition is not perfection, deprivation, or starvation. 

By definition, nutrition is the process of providing or obtaining the food necessary for health and growth. It’s all about understanding yourself and everything that leads up to the moment you yell “dinner’s ready!” 

Foraging is fun! 

You’d think that grocery shopping should be about as natural as breathing. Everyone does it, but only some enjoy the thrill of “foraging.” For others, it falls into the boring chore status. If we’re buying food that doesn’t excite us, how are we expected to put in the necessary time to prepare healthy meals? Time and intention are aligned with output. Our suggestion? Mix. It. Up. 

Farmer’s markets, international food markets, and local farm CSA’s are great places to start. CSA stands for Community Supported Agriculture. These are secrets to many healthy eaters’ success. You sign up and get produce (often delivered) directly from farmers. Buying fruits, veggies, herbs, and meat from CSA’s or farmer’s markets is the best way to ensure local, in-season, organic produce.

Shopping local benefits the community and opens a door to you and your family for a more immersive look at food health. If this is child’s play, get that home garden blooming and grow your own seasonal goodies. 

Process, Process, Process

Perhaps the most important in our nutrition; the preparation! Preparing an elaborate meal from scratch can seem daunting. But what if we pressed pause on that narrative? When you think about it, prepping, cooking, and eating is an excellent source of moving meditation. When we rush the way we cook and eat, our nutrient absorption becomes more about instant gratification rather than ongoing nourishment. Start with one night a week where you make a whole meal from scratch using primarily fresh ingredients (it’s okay if your spices and flavor tidbits come packaged). If you have children, welcome them into the kitchen so there’s a teaching element. Chop, blend, boil—the onomatopoeias could go on—and enjoy the process of food preparation. Eventually, you’ll begin to feel inspired by produce and their versatility. 

Use it up! 

It can be discouraging to your newfound love of “foraging” if the produce often goes to waste. It’s a lot to keep up with and sometimes, appearances can be deceiving. Most fruits and vegetables are perfectly useable far beyond their “expiration.” And you can freeze almost anything! When you get in the habit of getting creative, experimentation comes naturally. Below are some essential repurposing tips for food items that aren’t fresh enough to consume head-on.

Greek Yogurt

Speaking of self-care, this one’s for you! Use far-out Greek yogurt to make a nourishing face mask. Greek yogurt is full of lactic acid, which helps exfoliate dead skin to allow brighter skin to come out from underneath dull, dead skin. For added benefits, throw a tsp of honey into the mixture and take a moment of stillness. 


A carton of milk that’s starting to sour can be the scariest thing lurking in the fridge, but don’t let your senses deceive you! Soured milk is a great addition to baked goods. Add it to cakes, cookies, waffles, and layered-bars for a rich balance that perfectly complements sweetness. 

Wilted Herbs & Veggies

There’s a sadness (and stench) specific to wilted greens that are incomparable, however, don’t toss those stinkers out! Wash and peel (if necessary) then chop and freeze. Bring them out on a rainy day for homemade soup. The veggies can be added to a standard broth to boost flavors, nutrients, and waste-free deliciousness. Another fun use of older veggies is a creamy puree that deliciously elevates a protein dish. An X3 favorite is the turnip, which can be thrown in a food processor with salt, pepper, and cream to reveal a carb-like consistency that rivals the richest mashed potatoes. 


Discovered by happy accident, old salsa is a favorite secret ingredient to master a tangy, perfectly random chili. Despite what our children tell us, tomatoes are the most important component of a top-notch chili, so why not try tomatoes four ways? A can of tomato soup, freshly chopped tomatoes, tomato paste, and that old salsa is a nightshade party in the making. Remember, recipes are not laws! Have fun with your creative culinary license. 

Make it a Lifestyle

Temporary dieting and flash-cooking can seem like time and weight savers, but a more preventative, long-term approach to nutrition will yield better results and leave you feeling more connected to yourself. Once food becomes a source of energy, comfort, and creativity, sharing meals can transform your quality time with others. You can unwind AND eat well. It’s a win-win for your mind and body. Don’t forget the beauty of sharing! Get your family involved and allow children to make dinner decisions based on the produce you have in the house that needs using. Food appreciation is our favorite fad.

12 Ways to Keep Your Kids Active from Home

12 Ways to Keep Your Kids Active from Home | X3 Sports

Home isn’t just where the heart is anymore; home is now where the teacher, gym, student, chef, and professional lives, works, learns, and plays. As the home base continues to be redefined and parents become the central source of entertainment and education, the time has come to talk about exercise at home with your quarantined kiddos! 

Most kids either love PE class or hate it. And without the fun of things like colorful kickballs, sprawling gymnasiums, and soft running tracks, it’s hard to ‘go the extra mile.’ But keeping your kids active is vital to their physical and mental health. It’s worth getting a little creative — and you might just have some fun in the process. Whether you’ve got a little tike at home or you’re trying to peel your teenager off the couch, X3 has some endorphin-boosting suggestions that might help keep your kids (and you!) moving.

Little Tikes

Ages 2 years old to 5 are notoriously energetic bundles. It’s the structure, variety, and liveliness of the lesson that will keep them interested and excited to move and play. What is sure to keep them the most engaged is guardian participation — get dirty with the ones who know how to best! Try these fun, simple activities to get their minds thinking and their wiggles out.

  1. Body Alphabet: Teach your tinies the alphabet and get them stretching at the same time with a standing charade game of letter-making. From A-Z, call out letters for them to shape with their bodies. Have them jump between each. Bonus points for spelling their name!
  1. Balloon Bounce: This requires equipment, but the lightest of sorts. Grab a bag of balloons and work together to blow them up; make sure to highlight the importance of breath in fitness. Have everyone pick their favorite color and get to bouncing. Try to keep as many balloons in the air as you can; risky dives are welcome in a safe environment. 
  1. Mimic-me Yoga: At X3 Sports, yoga is a favorite fitness program. Focusing on alignment and breathwork is vital for a safe, stretchy foundation. Place a mat down for you and each child (bonus points for matching outfits) and go through a few simple sequences together. A few repeated rounds of Vinyasa flow, scorpion dog, and tree pose will go a long way for breath and blood flow. 


If there’s an age with the most curiosity and boldness, it’s 6 to 10 year-olds. Take the adventuresome route to exercise, and delight in seeing their exploratory antics. The outdoors are your best gym for this age, with space to move and a world to discover.

  1. Nature’s Lincoln Logs: Fall is around the corner, meaning the weather is crisp and the trees are dropping activity sticks (aka twigs) in yards all over. Set a timer for your sprouts and have them run and collect as many sticks as they can find. Once collected, time them again as they build stackable housing for your neighborhood chipmunks.
  1. Two of Everything: Keep them curious about nature and encourage discovery. This activity involves exploration and treasure! Choose 5 to 10 outdoorsy items that you know can be found on your property. Tell them to race the clock to collect two of each item to later compare and study. Bonus points for hill climbing and parent-approved digging. 
  1. Soft Lawn Brawls: Jiu-Jitsu is an incredible outlet for connecting the mind and body with patience and observation. X3 has been a teacher of the craft for over a decade with youth and adult classes offered. Once your child has experienced Brazilian Jiu-Jitsu with our stellar trainers, continue the practice at home on soft indoor mats or a giving lawn. Kids’ first class is free at X3, visit here to sign up! 


Let the competition begin! The nearly-teen boppers in the 11- to 15-year-old range are here to play and they’re here to win. This is a great time to introduce a healthy splash of competition. Agility training and with timekeeping (EMOMs!) plus a rockin’ homemade Warrior obstacle course is just what the doctor ordered. Boost their confidence with fun competitions. 

  1. Pass the Egg Relay: Similar to the Egg on a Spoon challenge, this requires faster and more dexterous movement. Have relay races with your pre-teen using an egg as the passing torch. Going fast while maintaining a gentle grip ensures attention paid and energy expelled. Whoever breaks the egg first is disqualified (or just has to learn to make breakfast). 
  1. Household Goods Agility Course: Pull together some lightweight homewares to stack, chart, lift, and signal a Fast Track obstacle course. Lawn chairs, ropes, chalk lines, water buckets are just a few of the many items you probably have around your house they can use to get a great cardio workout.
  1. Pillow Boxing: Youth boxing at X3 is a favorite for our trainers. Kids learn self-defense techniques and overall confidence in their strength. Lucky for you, all that’s really required is good form and a soft place to land those punches. Grab a few pillows and call out “hook, uppercut, jab!” to get them pillow punching and core crunching. 

Teen Spirits                  

Anticipate the eye-rolls and don’t feel deterred. Teens are strong, capable, and have angst to expel. Let them run the show. Getting a laugh out of the experience will make it more fun for everyone. Don’t take it too seriously. Those TikTok dances can count for cardio! And who knows, it might offer a bonding experience!

  1. Silent Disco: Parents, this is your chance to shine (or embarrass yourself — to the delight of your teen). Everyone puts headphones on in this stress-relieving activity. At the start of the music, eyes close and the dancing begins. We bet they’ll peek and decide you’ll be the dorkiest person on the planet; a noble trade for a heart-pumping dance-off. 
  1. Nostalgic Capture the Flag: Go old school with this classic neighborhood game and add a technology twist: tuck their phone in something bright and hide it someplace safe. Then launch a game of ‘cell phone’ capture the flag. The extra incentive and sneaky aspect are fun for all ages. 
  1. Avenger Training: Power Track is a Level 2 style course at X3, which builds strength using bodyweight and additional weights for muscle development. Find fun objects around the house and see who can perform the cleanest squat or the meanest set of lunges. 

Youth Fitness at X3 Sports

Introducing children to fitness at an early age is extremely beneficial to their physical and mental development. Our facilities and top of the line trainers are dedicated to providing a place of confidence and learning for your kids. Start them in our youth classes and by the time they enter teenhood, they’ll be ready to join a handful of adult offerings. We believe in discipline, community, and having fun. Have yet to try X3? A free class awaits!