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FEBRUARY 21, 2025 • ISSUE 10

You Don’t Need More Time, You Need a Better Way to Spend It."

Hey, Reader!

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It’s been an interesting couple of weeks, to say the least! But first—if you noticed (or didn’t), this newsletter is now biweekly based on your feedback. Appreciate you all for keeping it real. 😊

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On the progress front: slow and steady, but always moving forward. Some of you may not know, but I was recently diagnosed with hyperthyroidism (not hypo—plot twist, right?). No major side effects, no roadblocks, just a slight pause while they ran baselines. That meant taking a three-week break from the deficit, so my board updates were a little quiet… for now.

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But don’t worry, I’m back at it—because I’ve got a goal to hit. Let’s go. 🚀

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This week’s theme? Time. In my ​latest journal​, I explore the idea of just getting a little more creative with the time we have. Give it a read, then swing back here for more insights!

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In this weeks newsletter:

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• The One-Hour-a-Day Cleaning Hack – Think you need more time? Maybe you just need a better system.
• Question of the Week: Did I really say "tone-deaf"? Yep. But here’s what I actually meant—and what’s coming in 2025. 👀
• No-Bake Almond Butter Energy Bites – Because nobody has time for complicated snacks. These take 15 minutes, tops.

Now that you've read that...

🤔 QUESTIONS TO CONSIDER

1. Are you letting your to-do list dictate your time, or are you taking control of how you spend it?
2. Where in your week could you adjust your schedule to create more breathing room?
3. If you had an extra free day, how would you use it?

🏆 YOUR CHALLENGE THIS WEEK

Take a recurring task that feels overwhelming and experiment with breaking it into smaller, manageable chunks throughout the week.

📌 Step 1: Identify one thing that eats up too much of your time in one sitting.
📌 Step 2: Break it into bite-sized tasks spread out over the week.
📌 Step 3: Stick to the new system for a week and reflect on how it felt.

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❔SPILL THE BEANS: QUESTION OF THE WEEK

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"In your stories, when you were talking about Ben Bergeron you said 'tone-deaf.' What did you mean?"

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Ahhh, yes. That was my mistake—it was never meant to be about him personally, but rather about the message. I realize now that I could have communicated that more clearly. I’ll be more mindful moving forward and take my time to ensure my words reflect my intent. I am always very careful in that way so I suppose it was an off day for me :(

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In a podcast with Jamison Price, Ben Bergeron discussed why they de-affiliated from CrossFit. One of the main reasons? They believed the biggest issue was people confusing CrossFit the sport with CrossFit the methodology. They said they don't want to combat that anymore and they only have so much time and energy.

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They cited a survey where 85% of people from their gyms hesitated to join simply because it was a CrossFit gym. But our experience in the seminar tells a much different story. When we ran our own survey for our seminar, we dug deeper into the 800 larger bodied athletes that responded and really spent time breaking this down. Because if you only provide surface level options, you’ll only get surface-level answers.

And what we found? The real issue wasn’t about CrossFit’s branding. It was fear.

❌ Fear they wouldn’t be able to do the movements.
❌ Fear they wouldn’t fit in.
❌ Fear they’d get hurt, wouldn’t get the coaching they needed, or couldn’t afford it etc. etc.

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The real barrier to entry isn’t just perception—it’s belief. What people believe they can or can’t do is the deciding factor. That’s the core issue.

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So yeah, calling it "tone-deaf" may have been harsh and I'm sure it came from a level of my frustration. But, in my opinion, they weren’t fully in touch with the deeper concerns of their members or.... people in general.

Big changes are on the horizon for 2025… and you’re going to want to see what’s coming. 👀🔥We'll let you know what's cooking next week. ​ Read it

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☕ FRESHLY BREWED: WHAT I'M READING OR WATCHING

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The Wilderness Idiot: Lessons from an Accidental Adventurer… (Amazon). Here's a book you can read in one weekend. It's proof that you don’t need to be an elite athlete or Instagram-famous to live a wild, exciting life—you just need to be willing to say yes to things that might go hilariously wrong. Through a series of laugh-out-loud essays, Alvarez shares his misadventures, from near-drownings to bug-infested solo treks, it's perfect for anyone who’s ever felt like an outsider and this book makes you want to step outside your comfort zone (and maybe laugh at yourself along the way).

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How I feel when I am trying to do box jumps...(Facebook).

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🫘 COOL BEANS - No Bake Almond Butter Energy Bites

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Since this week’s theme is Time, here’s a quick and easy recipe that comes together in just 15 minutes! ⏳✨

Ingredients

• 1 1/2 cups almonds
• 1/2 cup sugar-free dark chocolate chips
• 1 tsp vanilla extract
• 1/3 cup sugar free maple syrup
• 2/3 cup peanut butter (creamy natural, the kind that's a little runny; stir well before using)
• 1/4 tsp sea salt
• 1/3 cup golden flaxseed meal
• 1/2 cup shredded coconut (unsweetened)

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Instructions

1️⃣ Toss the almonds into a food processor and pulse in quick bursts until you’ve got a mix of chopped almonds and almond meal. (Think chunky, not dust!)

2️⃣ Add the shredded coconut, flaxseed meal, and salt. Give it a couple of pulses—just enough to mix. (No overmixing, we’re not making almond butter here.)

3️⃣ Now, in go the peanut butter, syrup, and vanilla. Pulse again until everything starts coming together. (Seriously, don’t overdo it—keep it slightly textured.)

4️⃣ Grab a spatula and fold in those chocolate chips, pressing them into the mix so they stay put.

5️⃣ Line a baking sheet with parchment paper, then use a small cookie scoop (or your hands) to roll the mixture into 1-inch balls. Place them on the parchment paper and boom—you’re done!

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Enjoy them right away, pop them in the fridge, or freeze them for later. Either way, they’re the perfect little time-saving snack!

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Want to Mix Things Up? Try These Variations!

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Peanut Power – Swap the almonds for peanuts for an extra punch of flavor.

Double Chocolate Dream – Replace 2 tablespoons of the flaxseed meal with cocoa powder for a deeper chocolate vibe.

Snickerdoodle Magic – Add a couple teaspoons of cinnamon and ditch the chocolate chips for a cozy, snickerdoodle-inspired treat. Trust me, it’s worth it.

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✨ Bonus Ideas (Because why stop there?):

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​Berry Bliss – Toss in a handful of freeze-dried raspberries or blueberries for a tart, fruity contrast.
​Espresso Buzz – Add ½ teaspoon of instant espresso powder for a subtle coffee kick.

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Have a favorite variation of your own? Hit reply and tell me—I love trying new combos! 😋

Lastly… I had a moment where I thought it was Monday, but surprise—it's actually Tuesday. (Life comes at you fast.)

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I wanted to take a moment to share something big: I wrote an open letter to the community about why we are staying a CrossFit Affiliate. It’s something I’ve wrestled with, but ultimately, I believe perspective is everything. We may all live under the CrossFit umbrella, but our reasons for being here—what fuels us, what keeps us showing up—are deeply personal and wildly different.

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Writing this letter was terrifying. But I felt it needed to be said. My hope is that when you read it in Morning Chalk Up, you do so with an open mind—this one’s from the heart.

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Stay tuned for more inspiration and ideas—let’s keep growing together.

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Until then, take care

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Your friend, 💖

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Athena Perez ​@athenamariebt​

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3527 English Street, St Paul, MN 55110
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