Top Diets of 2018 – The Mediterranean Diet


My name is Kelsey Thornton. I am the new Registered Dietitian at FAST Fitness & Sports Training. I am thrilled to take this opportunity to share my knowledge and credible sources to educate members about nutrition.

January is a dietitian’s busiest time. It is also known for diet talk and weight loss goals. I keep seeing articles about the “Top Diets of 2018” in the news. I am not one to promote diet mentality, but to address it and educate clients. I know January is a time where people are motivated and want to follow nutrition plans. So, if you are looking for a diet that is simple to follow you should look into the Mediterranean diet. According to the U.S. News & World Report 2018 Best Diets the Mediterranean Diet tied with the DASH diet for best overall diet. The research shows that the Mediterranean diet will help with weight loss and prevent chronic diseases. The Mediterranean diet is more of a well-balanced pattern of eating than a rigid meal plan. The diet includes: whole grains, vegetables, beans, nuts, olive oil, fish and smaller amounts of dairy and poultry. Other popular diets such as the keto diet and the Whole 30 were ranked lower in the 2018 review. These diets are popular and can work, but keep in mind popular doesn’t always mean healthy. When examining diets for ranking the experts look at easy to follow and diets that lead to long lasting health.

It’s important to keep in mind that not one diet is right for everyone. Remember the best diet is a lifestyle that can be adopted and sustained over time.

If you are needing some guidance in fueling for performance, weight loss, or just wanting to take charge of your health. Please sign up for nutrition counseling with me on the Nutrition Services page.

Any comments, questions or topic ideas are appreciated. I plan to do more Q&A for future blog posts. So please submit your questions! If you are interested in knowing more about the Mediterranean diet click on the link below: and-healthy- eating/in-depth/mediterranean-diet/art-20047801


Kelsey Thornton, MS, RDN

Lift Up Autism is Coming to CrossFit LTP September 10th!

(Information provided by LiftUpAutism)


Three years ago, on October 19, 2013 Josh Everett, TrainHeroic, and more than 350 boxes in the fitness community, rallied together in spectacular fashion to support the Autism community in a worldwide workout event called Lift Up Luke.

This “competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.

This year, we’re looking to raise the bar and take it to a whole other level.

FAST/CrossFit LTP will be hosting LiftUpAutism September 10th, 2016 at 8:00am. Athletes can follow the link below to sign-up and choose their Participation Options for the Event.





4 Power Cleans: 155 lbs.  men/105 lbs. women
24 Double Unders
10 Pull-Ups

The  “Luke” workout is challenging but accessible.  We have scaling options to accommodate athletes of all abilities and experience levels.

If you’re new to CrossFit or have never done these movements, there are many other ways to participate and get involved.

Our 2016 goal: Connect 1,000 gyms and 10,000 athletes around the globe to mobilize around this cause.


Check out ALL of the amazing sponsors of this event including our own CrossOver Symmetry gang!

Athlete Highlight: Kate Sowder


Our July Athlete Highlight is Kate Sowder! From competitive Soccer to Triathlons this lady is an amazing athlete and member of our community!

1. How did you find FAST? How long have you been here?
I found FAST from a Groupon.  I had recently moved to Golden and was looking for a facility where I could not only workout but become part of a community.  I have been there now for over 2 years and have enjoyed every minute.  The people there have become my family.  They have supported me though all my goals and even kept me motivated during my pregnancy.  I did go to a class the day before I went into labor!

2. What is your fitness background? 

I have been an athlete all of my life.  I played soccer in college and went on to play semi-pro soccer.  After grad school, I began doing triathlons as a way to stay in shape and to compete.  FAST has been an excellent supplement to my triathlon training and makes my off seasons fun.  I never go into a triathlon season out of shape.

481115_10100802824844714_1675328005_n3. What are some of your athletic accomplishments in the past year? Upcoming?

In the past year, my only real accomplishment was having a baby.  You could probably call that an athlete event 🙂  I did, though, finish a sprint triathlon exactly 12 weeks after having my little boy.  That was a very big deal to me and I know the only reason I was able to finish it is because I stayed in shape while pregnant.   This year I am training for an Ironman.  It will be my first. The training is intense but I still go to FAST so I maintain my strength and of course to see everyone.

4. What do you like to do outside of the gym? 
Myself and my family love being outside.  We enjoy hiking, skiing, biking, water sports, team sports…really anything active or competitive.  This year, I probably can be spotted on my bike or running most weekends
5. What goals have you set for yourself for the rest of 2016? 2017?
This year is all about the Ironman in November.   I am doing a half Ironman and marathon to prepare so those are also small goals.  In November, I really hope to hear, “Kate, you are an Ironman”.  
Be sure to wish Kate best of luck in her preparation for her first Ironman!

Athlete Highlight: Stephanie Johnson


Post Boston Marathon this past April!

Starting this June, the staff of FAST thought it would be a great idea to share different things our community members and athletes have been up to. We are so fortunate to have such an amazing group of athletes that we want to share your stories!


We hope everyone enjoys getting to know our first athlete, Stephanie Johnson

  • How did you find FAST? What did you like most about the facility?
    • After moving to the area from Chicago, I went to a few gyms in search of a ‘runner friendly’ facility to start training for the Boston Marathon. By runner friendly, I mean a gym with knowledgeable coaches and diversified workouts that included strength training, endurance, and mobility. FAST went above and beyond all my expectations. I think my favorite part of FAST is the option to do adult performance or crossfit, with a yoga class on the weekends. The coaches put so much thought and care into the workouts and their athletes every day and it is sincerely a great community to be a part of.
  • What is your fitness background?
    • I’ve been an athlete my whole life, including running cross country and track for a division 1 college. After I graduated, I missed the feeling of being part of a team/family suffering together, being awesome and conquering life. I started doing CrossFit about 3 years ago to fill the void and have since been in the best shape of my life.
  • What do you like to do outside of the gym?
    • Outside of the gym you can almost always find me in the mountains. I’m a junkie for hiking, rock climbing, backpacking, camping, skiing, fresh air and mountain views.


  • You recently completed the Boston Marathon. What drove you to try and qualify for such a notable race and how do you feel about your performance?
    • As a runner, completing the Boston Marathon has been a lifelong dream of mine. I watch the race on television every year, mostly in disbelief of the physical capabilities of the top runners. Though I’m not a fan of the 26.2 mile distance, I decided to finally run my first marathon last year. I ran well under Boston Qualifying time and knew this was a once-in-a-lifetime race I had to take on.
      Completing the Boston Marathon was an amazing experience, but I was not completely satisfied with my performance. The hot day and tough course made me decide to just have fun with the race and enjoy the experience. I finished about 45 minutes after my goal time.
  • What are your goals for the upcoming year?
    • In this upcoming year I have decided to focus on half-marathon races. My goal is to improve my strength and speed specifically for this distance and start hitting times under 1:35.

We wish Stephanie all the luck in the world for any upcoming events and we absolute love having her as a member of our FAST Family!

Memorial Day Murph at FAST!


Memorial Day is coming up FAST, and we are excited to officially announce we are yet again partaking in Memorial Day Murph! This event and workout are to honor Lt. Michael P. Murphy and those who died serving during Operation Red-Wing in the Iraq War. In addition to an awesome community gathering, we are promoting the Murph Foundation which raises funds for Scholarship opportunities (Follow the link to learn more).
FAST Hosts “Murph” in 2015, officially welcoming Coach Nate to his first workout at elevation…
We will be starting heats of 8-12 athletes at 8:00am on May 3rd and sticking around until all athletes are finished. We will have Rx’d and Scaled Divisions as well as a Beginner Variation for ANYONE you’d like to bring to this awesome community event. Following the event, the community will be gathering for a Memorial Day BBQ in which the details will be released very soon! For more information or sign-up, head over to our Facebook Event Page OR to the official Murph Challenge Website.
LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.

The 2016 CrossFit Games Open at FAST!

February 25th will be the first phase of the 2016 CrossFit Games qualifying rounds! However, the Open isn’t just about trying to be the fittest on earth. It’s also about bringing the BIGGEST fitness community together for a chance to compete and push each other! Whether it’s in your same gym, town or all the way across the country you can experience the Open and have fun competing with your community.

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Each workout is announced Thursday evening and you will have until the following Monday night to submit your scores via the CrossFit Games Website and your profile. If you are competing “Rx” you will need to make sure you have a Certified Judge watching you do your workout. If you have more general questions over the CrossFit Games Open, follow the link above. To learn a bit more about how we are conducting it here at FAST, follow this link!

We are extremely excited to have our athletes sign up and test themselves each week from February 25th-March 28th. Let’s get a great roster going on the CrossFit Games Site and show who we are at FAST/CrossFit LTP!

2016 CrossFit Open at FAST FAQ


Below you’ll find a list of FAQ’s to help you understand how the Open Process is going to take place at FAST. If you have any questions, please e-mail Coach Nate (


How do I sign up?

-All you need to do is click the “Register” link and you are on your way! The cost is only $20 and we will have a FAST Custom Leaderboard to see how you are doing competing against other athletes in the community.

When will I be able to do the Open Workouts?

-The workouts will be announced each Thursday. Each CrossFit class the next day (Friday) will be devoted to the Open Workout of the week. Beyond that, you will have to work with a judge, coach, or come in during Open Gym to complete the workout and be able to submit a score. Our advice is PLAN AHEAD!

Who will be able to judge my workouts (Rx atheltes)?

-We are so glad you asked….other than Coach Nate and Kent, the judges CAN BE YOU! We are asking that any athlete who is participating in the Open and wants to lend a hand to take the Judges certification course. Not only is a great chance to learn more about CrossFit movements and standards, you would be doing us a huge favor by giving us another resource to help judge athletes in need!

Note: Scaled athletes (Those scaling the workouts outside of the Rx standards set by do not HAVE to have a judge, however we recommend having one. Not just to hold you accountable, but to encourage you and remind you to push yourself. Scale doesn’t matter, we’re all in this to push our limits and have fun!

Where can I see my scores?

– Not only will you be able to see your place in the region,state, country, AND the world through your CrossFit Games profile…we will have a custom FAST/CrossFit Leaderboard with all of our athletes in the box. This isn’t just a chance to compete, but congratulate your fellow community athletes on their pursuits.

The Attitude Nation Weightlifting Seminar at FAST April 23rd!

We are very excited to announce that FAST will be hosting Jon and Jessica North of The Attitude Nation Weightlifting and the American Weightlifting Federation on Saturday, April 23rd. Jon has been involved in competitive weightlifting as an athlete for 9 years and in the past few years has become very involved in coaching and instructing. Jon and Jess have worked with coaches such as Glenn Pendlay and Dave Spitz among with many others to create what he considers a “melting pot” of technical work so everyone finds a way to lift that works for them.

We really hope to have a packed house for this seminar so everyone can learn from a very successful athlete, have fun while doing so, and bringing an atmosphere that breeds PR lifts!

Date: April 23rd

Time: 9am-6pm (1 Hour Lunch Break)

Cost: $200

Registration Site: The Attitude Nation!