Celebrate the 4th of July with a Refreshing Watermelon Pizza Dessert!

Get ready to add a splash of color and a burst of freshness to your Independence Day gatherings with a delightful Watermelon Pizza Dessert! Watermelon Pizza?! You read that right - this fun and healthy twist on a traditional pizza will have your taste buds dancing with joy. A juicy watermelon base, topped with tangy yogurt “sauce”, and loaded with sweet berries, this patriotic treat is as delicious as it is beautiful. So, let's dive into the recipe and create a vibrant dessert that will steal the show this 4th of July!



For the Watermelon Pizza:

- 1 large, round slice of seedless watermelon (about 1 inch thick)

- Fresh blueberries

- Fresh raspberries

- Fresh strawberries, sliced

- Fresh mint leaves, for garnish


For the Yogurt Topping:

- 1/2 cup Greek yogurt (you can use vanilla or plain)

- 1 tablespoon honey (adjust to taste)

- 1/2 teaspoon vanilla extract



  1. Prepare the Watermelon Slice:

   - Start by choosing a large, round slice of seedless watermelon. Make sure it's about 1 inch thick to provide a sturdy base for your pizza.

   - Place the watermelon slice on a clean cutting board or a serving platter.


  1. Create the Yogurt Topping:

   - In a small bowl, combine the Greek yogurt, honey, and vanilla extract.

   - Stir well until the ingredients are thoroughly mixed. Feel free to adjust the sweetness by adding more or less honey to your liking.


  1. Assemble the Watermelon Pizza:

   - Spread the yogurt topping evenly over the watermelon slice, just like you would spread sauce on a pizza crust.

   - Arrange fresh blueberries, raspberries, and sliced strawberries on top of the yogurt, creating a beautiful, patriotic pattern.

   - For an extra festive touch, sprinkle some fresh mint leaves over the fruit.


  1. Serve and Enjoy:

   - Slice your Watermelon Pizza into individual portions, just like you would with a regular pizza.

   - Serve it immediately or refrigerate for a short while to allow the flavors to meld together.

   - This refreshing dessert is best enjoyed chilled, making it perfect for those hot summer celebrations.

   - Watch as your guests' eyes light up with delight when they see this vibrant, healthy treat.



- Feel free to get creative with your fruit toppings! You can use any red and blue fruits you like, such as blackberries, cherries, or even sliced kiwi.

- Add a sprinkle of shredded coconut or a drizzle of melted dark chocolate for extra flavor and texture.

- If you're serving the Watermelon Pizza at a later time, wait to add the yogurt topping and fruits until just before serving to keep the watermelon slice firm.


This 4th of July, elevate your dessert game with this delightful Watermelon Pizza! It's a refreshing and healthy treat that embraces the colors of the American flag. With succulent watermelon, bright berries, and a creamy yogurt topping, this dessert is a showstopper that will impress your guests and satisfy their sweet cravings. Put on your apron, grab that watermelon, and get ready to indulge in a slice of pure summer bliss! Happy Independence Day!


COURSE: Dessert, Snack

CUISINE: American

COOK TIME: 10 minutes

TOTAL TIME: 10 minutes

SERVINGS: 8 Servings


CALORIES: 64 cal

MACROS: 1g Fat, 15g Carbs, 2g Protein

Originally posted on https://www.eatingwell.com/recipe/254624/watermelon-fruit-pizza/ <3

We've all been there: capping off the weekend with friends and family or celebrating a win on Super Bowl Sunday, only to wake up with a terrible hangover to start a long work week. What you might not know is that alcohol consumption interferes with natural brain activity during sleep — to say nothing of those late-night emergency trips to the bathroom! In short, a hangover's effect on the brain is essentially identical to that of sleep deprivation, disrupting the hormones that regulate our biological clocks.


What are some of the most common symptoms of a hangover?

Hangovers range in severity based on degree of overindulgence, with the most common symptoms being fairly debilitating. These include migraines, nausea, diarrhea and extreme fatigue. More severe cases can manifest in sustained elevation of systolic blood pressure, shaking, clamminess and overproducing sweat glands.


It goes without saying that the obvious best course of treatment for a hangover is hydration and plenty of bed rest. However, it's worth noting that social events and holidays like birthdays, bachelor parties and St. Patrick's Day don't always fall on weekends! In this post, let's look at how LIFEAID beverages, hemp-derived CBD products and common health supplements may help you get ready for a productive day at work — with or without a killer hangover.


PARTYAID Recovery Blend to Reduce Fatigue & Stomach Issues

LIFEAID’s PARTYAID beverage is a non-caffeinated, 40 calorie recovery blend for revitalizing the system with much-needed electrolytes. It comes in a refreshing berry bliss flavor; a piquantly perfect balance to perk up the taste buds and energize the senses.


PARTYAID contains 5-hydroxytryptophan (5-HTP), a natural amino acid used in the production of serotonin which functions as an important chemical messenger and neurotransmitter. Low serotonin levels lead to fatigue and sleep dysfunction as well as rapid weight gain, depression and other physiological disorders. 5-HTP may be an effective hangover remedy in itself because of its reported ability to promote healthy sleep cycles and reduce fatigue by normalizing serotonin levels in the body.


PARTYAID also contains milk thistle, a well-established home remedy for nausea, indigestion, gas and upset stomachs. For decades, milk thistle has been a household go-to for hangovers — making it a natural addition to a weekday recovery blend.


Cannabidiol (CBD) for Increased Focus and Relief from Headaches & Nausea

CBD and other cannabinoids produce their effects through interactive modulation of the endocannabinoid system (ECS), a network of cannabinoid receptors in the body that influence the production and throughput of hormones like dopamine and norepinephrine. This ability to regulate the flow of hormones into the nervous system is the foundation of medical research into CBD as a possible natural alternative to lab-synthesized spasmolytics, painkillers and anxiolytic drugs.


As of this writing, there is a significant amount of scientific literature exploring the viability of CBD supplementation not only for improving overall focus, but in managing symptoms of dementia as well. Studies highlighting CBD's analgesic potential are further supported by millions of anecdotal testimonies in the form of product reviews across social media and e-retail sites.


While more research is required before CBD's viability as a novel alternative to pharmaceutical drugs becomes a fact of life, it certainly can't hurt to try an all-natural, user-backed hangover remedy to reduce headaches and nausea while increasing focus and concentration — all with virtually no risk of side effects.


And if you’re not quite ready to dive into the expensive world of CBD oil yet, LIFEAID Hemp is a great alternative. It has 20mg of organic broad-spectrum hemp extract with active cannabinoids (and it tastes much better than CBD oil too!).


A Cup of Tea Using Common & Complementary Health Supplements

If you happen to be a believer in natural medicine, you'd be surprised how many of the common supplements available at your local health and wellness shops effectively reduce symptoms of a bad hangover. Let's look at three of the best examples below:


Red Ginseng has been shown in crossover studies to potentially relieve the severity of hangover symptoms by "significantly lowering" blood alcohol levels with regular supplementation. With other well-known benefits like increased energy, strengthened immune system and decreased stress, red ginseng is a handy supplement for much more than the odd episode of overindulgence.


Borage oil is derived from starflower seeds, and may be effective in reducing hangover symptoms, as shown in a home-based open label study with 113 participants. In the study, 88% of subjects reported significant relief from typical hangover symptoms like headaches and stomach discomfort — with a notable exception being palpitations in overweight individuals.


Ginger is considered in several cultures as a tried and true remedy against the spells of nausea, vomiting or diarrhea associated with everything from severe fevers to pregnancy and food poisoning. So ginger may be just as effective in ameliorating these symptoms when brought about by a bad hangover, and greatly enhances numerous Asian recipes when not in use as homemade medicine. Ginger can be an acquired taste, if you’re not ready to fully dive in, you can also crack open an ice-cold can of LIFEAID which contains ginger extract in its proprietary blend.


While these ingredients can tackle symptoms of so-called "weekday sickness" fairly well by themselves, there's no reason you can't combine two or more of the above with tea leaves and honey to make a potent home remedy against particularly debilitating hangovers. So if you can find all four of the above, be sure to stock up for emergencies.

-Paul Lewin

Paul Lewin is a hemp industry enthusiast and craft beer lover, currently hiding out in Ho Chi Minh City, Vietnam. He's written for The GrowthOp and many other large publications. 


Written by travel blogger Tiffany Ammerman | All images courtesy of @cf_kat

While the holidays can be a fun and busy time of year, there are definitely times where you find yourself looking at your schedule wondering how it’s possible that you’re going to squeeze everything in!  From visiting family to wrapping gifts and preparing food, it can be a little overwhelming at times. While this time of year can be focused on giving to others, it’s important to remember to give back to yourself as well with these 5 tips for combating holiday stress.

1. Work It Out

Working out can help to relieve stress by releasing endorphins and giving you a singular focus. By spending an hour or two in the local CrossFit box or pounding it out on the treadmill at home, carving out some time to focus on yourself and your goals can be a much needed respite during the rushing around of the holiday season. 

2. Grab a Coffee, a Book and Your Dog

Taking some time for yourself to read, play with your dog or just have a coffee alone can do wonders for your mental health. Spending time with our pets can help to relieve stress when we’re trying to tackle that to-do list. The holidays can be a very overwhelming time with all the parties, dinners and tasks that need to be done! Take some time to refocus & recenter yourself so you can jump back into the festivities fully rejuvenated. Bonus tip: adding in a CBD supplement could also help to relieve anxiety, depression & any joint pain from your workouts. A win/win!

3. Make a To-Do List

Making a list of items that need to get done can help you to feel more organized and together when its out of your head and down on paper!  With the most pressing items listed first, that will help you to make sure everything gets done when it needs to get done and you don’t feel rushed or pressured. Another useful tool is to understand that not everything has to get done in one day. Next to your tasks, write down what day they need to be done and what day you want to get them done. No time for it today? Try to get it done tomorrow. Be kind to yourself during this stressful time.

4. Focus In On The Positives

While it can be easy to get bogged down in what didn’t work out correctly or that frustrating relative, try to turn your mind to the positives. Getting to spend time with family can be stressful but focusing on the reasons why we love and appreciate our family and friends can help to realign your mind to a more positive space. Write down some positive affirmations or positive things that happened that day rather than dwelling on the cookies that didn’t turn out or the gift that still hasn’t been delivered.

5. Ask For Help

Whether it’s asking your partner to pick up the gift from the shops or asking your friend to be a sounding board, it’s always okay to ask for help. There is no need to spread yourself so thin so you eventually crack! Ask for backup and you’ll be sure to get it.


Keep in mind that while the holidays can be heaped in stress, it’s ultimately about spending quality time with the people that you love. Try not to stress about the changes in plans, unexpected guests or burnt cookies! It may seem like a lot at the moment but allowing yourself to have the space to step back and decompress can mean so much for your mental health and happiness during this holiday season.

All images courtesy of @cf_kat


About the Author:
Georgia native Tiffany Ammerman is the thru-hiker and CrossFitter behind the travel blog The Goodish Traveler. She spends the majority of her time traveling, eating sushi and searching for hiking trails. When she's not blogging, Ammerman can be found training at CrossFit LaGrange and teaching art to kids.

You can follow her adventures on Instagram: @the_goodish_traveler or website: TheGoodishTraveler.com


> > > Live well.


You’ve got a competition coming up and you’re deeply invested in your meal prepping, training schedule and water intake but you’ve also got some intense travel sessions booked. You have all the best intentions of keeping to your training schedule but a few hours of waiting around in the airport and some questionable airplane food later, you’re wondering whether you really want to make the leap to your phone to call a ride. It happens to all of us! 

Next time you’re on the move, take these tips with you to help you out along the way.

Think of it as your nagging gym friend who keeps telling you to go to the 9am Saturday WOD.

Recovery Is Key

Focusing on your range of movement exercises and recovery stretches can help out big time after being jammed into a small airplane seat all day. While you’re waiting for your flight, take some time to stretch it out. It’ll help you feel less beat up and slightly more rejuvenated and get you ready for your next flight. There are several apps on the market these days that can run through some movements ranging anywhere from a 10-minute stretch to a full-on 45-minute yoga session. You might get some looks but you’ll be the one feeling good! 

Pack It Out

Be prepared for any sort of food situation by bringing in your own meal preps and snacks. This can be especially helpful if you’re on a long car ride or in a town where you don’t know or have access to a grocery store. Bringing a cooler full of your favorite training foods and drinks loaded with turmeric and BCAAs can help out with your recovery as well as just make you feel good after hours in the car. A lot of Airbnbs will let you use their kitchen, so bringing your own ingredients can definitely help out when you’ve just gotten into town and you’re ready to tuck into a heaping meal. 

(Image courtesy of: Anna Kirkpatrick)

Pre-Commit to Training

Something I like to do before I travel is research a local CrossFit box and send them an email letting them know I’d like to drop in on a certain day and time. Finding somewhere you’d like to train beforehand helps you to take the guesswork out of the where and gives you a why! Why are you going? Because you’ve already contacted the coach and committed to going! Also, training at a different box is pretty exciting. 

Focus on Sleep

This definitely goes without saying but sleeping is important in recovery and general wellness. If you’re traveling to a different time zone, try getting on that schedule as soon as possible. Eat meals when you’re supposed to eat (even if that means you have two dinners) and sleep when you’re supposed to sleep. That’ll help your body align with your new time. The temptation is to sleep until the afternoon or to crash as soon as you open the door to your hotel, but resist the urge! You’ll be glad you did. 


Traveling is one of life’s greatest pleasures so don't be afraid to live in the moment! There is something in being prepared but also in not being too rigid. Try to do what is best for you and your health in that moment. Always remember that, above all else, it’s about doing what makes you happy. 

Image courtesy of: @the_goodish_traveler
(Cover image courtesy of: Robert Smith)


About the Author:
Georgia native Tiffany Ammerman is the thru-hiker and CrossFitter behind the travel blog The Goodish Traveler. She spends the majority of her time traveling, eating sushi and searching for hiking trails. When she's not blogging, Ammerman can be found training at CrossFit LaGrange and teaching art to kids.

You can follow her adventures on Instagram: @the_goodish_traveler or website: TheGoodishTraveler.com


> > > Live well.


Article by: Michelle Schwartz  |  May 9. 2019

I feel like I’ve been traveling non-stop these days. My trips range anywhere from a short 2.5 hour drive to a flight across the states. No doubt traveling is one thing I truly love, but how do you make it healthier? I feel as there is a negative connotation tied around traveling with many people because they aren’t exactly sure how to tackle it in a healthy way. After literally years of driving back and forth from CT to Philly/DC/NY/everywhere imaginable, I’ve come up with top travel essentials to make my trips healthier, more enjoyable, and easier to handle!


Preparation is everything. I always pack a few workout sets and sneakers so I have no excuses when it comes to workouts. My advice is always to workout first thing in the morning or when you land. This helps you stick to a schedule and move your body before you can feel fatigued or caught up in other plans. A cute outfit always helps me want to sweat - look cute, work hard. This actually works for me! My go-to outfits are Fabletics, Bold Body Apparel, Lilybod, and Old Navy.


Raise your hand if you have traveled and gotten sick? Maybe it was the tight airplane seating, or the lack of sufficient sleep, or even just being outside your normal food/vitamin routine. Trust me, it seems like I was there more often than not. It wasn’t long before I realized there were ways to combat sickness and stay on top of your game - cue IMMUNITYAID. Aka a refreshing, bubbly can of vitamins that is sure to help you combat any sign of sickness/fatigue. For real, this bad boy is delicious and just what I need - don’t tell him, but I have to hide them from my husband because he drinks them on the regular before I can even stand a chance.


This goes without saying, really. Protein bars are such a handy snack to bring because they are packed with nutrients and pack well in your bag. I always need some healthy fats, protein, and complex carbs to get me through a trip so I don’t completely binge at rest-stop or overpriced airport food. My go-to bars are Simply Protein, Kindbars, RXBars, and SquareOrganics Bars. to name a few. I always pack multiples because my man always asks for food.


I cannot travel without this stuff. Airports, hand rails, stairs, bathroom, all freak me out - germs galore. This has made such a huge different in preventing illness. Plus, I can’t even tell you how often I eat on the plane when I have just touched the seat, tray table, elevator rail, travel bag, and everything else you can imagine. I love hand sanitizer because it cuts the germs and travels well in a little bottle for convenience.


This is like a workout secret weapon. I do not travel without one in my bag. These stretchy bands of goodness up your sweat game because who has room to pack dumbbells. Most weekends I perform band workouts and plan my week accordingly. Although “booty” is in the name, these bands can be used for a total body workout, too. I recently switched to a thick fabric band because it is far more challenging and doesn’t slide at all when you wear them. I highly recommend AthElite Lifestyle’s bands which you can find here.


Our bodies are made up of 60%+ water. That is the majority of our beings. It can be so easy to miss your water intake when you’re traveling for a variety of reasons, but staying hydrated makes a huge difference in my skin tone, under-eye bags, digestion, and energy levels. You will not find me without a water bottle in my hand. I bring my reusable bottle to the airport and chug it before I get through security. Then I fill it back up as soon as I’m through the line. When on driving trips, it can be easy to drink less in fear of needing to pee every minute, but it is worth it! I always bring a bottle to keep me alert and hydrated.


It is important to move your body when you’re traveling. I completely agree that you don’t need your normal rigorous gym schedule - especially on vacation - but having options for travel-specific workouts is one way to stick to a routine and remain healthy. I have many workouts on my Instagram that require little or no equipment. You can also find 15+ types of these workouts in my 8-week fitness & faith guide - Dumbbells & Devotions 2.0. Look for the Airplane icon on the top of the workout pages.

What are your top travel essentials? Leave a comment below to share with us.

About the AuthorWoman during golden hour on a soccer field, with hands on her head

Michelle Schwartz  is a wellness warrior searching for ways to live healthier and happier with a focus in the areas of Fitness, Food, Faith and Fun.
"I believe that everyone can get healthier and happier with small changes while still living their lives. I share my expertise via Instagram and my blog. My goal is to empower women to find a love for health and taking care of their bodies. I am determined to prove that getting healthy can be done without hours in the gym or tons of money spent on health foods. I provide fitness tips and videos, quick and delicious recipes, health advice and faith questions to help you achieve your goals."

Visit FitstagramMichelle.com for more info | Follow Michelle on Instagram at: @fitstagram.michelle

> > > Live well.

By: Nikki Dagot | June 2019

It’s finally summertime! Many of us wait all year for pool parties, beach days, camping and outdoor fun with family and friends. Personally, I love summer because it’s so easy to get outdoors and find a variety of exercises to help you reach your fitness goals while enjoying the sunshine: a jog along the beach, laps in your local swimming  pool, a friendly tennis match, or attending an outdoor yoga class. 

I want to start off by saying I am not the healthiest, most active person out there. But I thoroughly enjoy being outdoors, feeling energized, and paying attention to how both my mind and body feel. Do I go to the gym daily? No. Do I eat sugar? Yes (I love cookies). But life is about balance and feeling healthy on the inside.

That’s why I am a big fan of setting up smart, attainable goals for myself, especially during the summer when there are so many extra activities, food and fun that can distract us from our fitness goals. There’s no need to get extreme with your workout plans, especially during a season when your days are often jammed packed with outdoor activities to help keep your body moving. Currently, I have been going to the gym a few times a week, stretching, and going on walks around my neighborhood. When I start to feel too tired, I remind myself that even if I do something active after work for 20-30 minutes, it’s better than nothing so that’s a “win.”

Summer Necessities for a Healthy, Active Lifestyle:

  1. Attainable nutrition & fitness goals are a MUST. Make a plan, keep it simple, and you’re more likely to stick to it so you can crush your goals this summer (which always gets me about setting new goals)!
  2. Workout clothes that I feel confident in! Because when you feel better, you move better and live better. Summer goal: feel good about moving your body.
  3. My favorite kanteen or water bottle filled with ice-cold water to help me stay hydrated. 
  4. An upbeat playlist on my iPhone to help get me pumped up to crush my workouts.
  5. An ice-cold FITAID ZERO as a macro-friendly post-workout treat or a refreshing 5-calorie soda replacement.

When it comes to nutrition, one smart addition to my grocery list this summer has been items that taste great, are refreshing and satisfying yet won’t blow my macros out of the water. That’s where FITAID ZERO comes in! It’s only 5 calories, 1g of carbs, and helps my body recover properly after I finish a workout. It’s also the perfect soda replacement or mixer when served ice-cold on a hot summer day. Bonus: it’s made without any artificial sweeteners, NO sucralose, NO aspartame—happily sweetened with Monk Fruit & Stevia, made with only the good stuff your body needs (glutamine, glucosamine, BCAAs, electrolytes, CoQ10, turmeric, quercetin, green tea extract (for 45mg of natural caffeine & energy), vitamins C, D, & E, and B-complex).


If healthy eating is a challenge for you, here are some snacks and meal ideas I find fast and easy to help stay on track during the summer. Light and refreshing is key for those hot months, and meals that are easy to prepare so that you’re not wasting too much time in the kitchen are always a plus! Reach for fresh fruits, veggies, granola and nuts—all great snacks for outdoor adventures—as well as smoothies that you can take with you on the go! I also love a quick salad or wrap you can throw together — tuna, chicken, or veggie & hummus for a vegan option. Don’t forget that with summer, comes BBQ’s, pool parties and picnics. Be sure to treat yourself every now and then because life is all about balance. 

Wishing you a safe & healthy ACTIVE summer!

About the Author: Nikki Dagot is a 28-year-old food blogger who lives in Orlando, Florida.

You can follower her on Instagram @repeatandeat or on her blog at: www.repeatandeat.com

 > > > Live well.

Hunter McIntyre is Forging Greatness on the Road to a Wildcard Spot at the 2019 CrossFit Games 

Follow Hunter's journey as he trains with top CrossFit Games athletes and trainers like Jacob Heppner and Chris Hinshaw. Watch latest episodes, learn more and sign the petition to help #GetHunterToTheGames!

Visit the website here.


The Deeper Side of Coaching

As the coach of some of the fittest athletes on Earth & a successful box owner, Ben Bergeron shares the five phases of coaching which are imperative to the development of a great coach.

Read Ben Bergeron's full article here.


Top-5 Nutrition Trends

Simple but true, these healthy habits shared by a registered dietitian are a good reminder to us all of how to make the most of our summer goals.

Click here to read the full article.

"You can dominate one aspect of life, thinking that's what you were created to do. But we were created to have that approach in all aspects of our lives. Too often, we put 100% of our focus in only one area of our life and let other areas slip."

—Aaron Hinde

As Many Reps As Possible

Devoted father, husband and former Fittest Man on Earth (2008), elite athlete Jason Khalipa reveals the invaluable life principles that helped him and his wife dedicate every minute of their lives to their daughter Ava's battle with leukemia. He has developed the "AMRAP Mentality," a proven system that will help you discover your why, focus on what you can control, work hard, and ultimately blow past your goals. Be prepared to dream big, dig in your heels, roll up your sleeves, and get to work.

Check out Khalipa's book here.


HindeSight  |  No. 7