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What's for Dinner? Homemade Yum Bowls!

My sister is a phenomenal chef, gifted with the ability of putting together tables of extraordinary flavors without ever turning to a recipe. Why is that relevant, you may ask? Well, we can all get stuck in a rut sometimes just making our "go-to's" that we can prepare with our eyes closed, right? I'm always inspired after a visit to her house, where we spend time together in the kitchen and I get to play sous chef and take in all kinds of new ideas.

On my recent trip, we prepared a feast for the eyes and taste buds—Yum Bowls! As a means to bring the northwest's Cafe Yumm! goodness home, and a favorite with kids and adults alike—they're a make-your-own-put-everything-in-a-bowl healthy food festival for your belly!

So when I got home, I made it for the crew here and let's just say it's on the keeper list. And what's even better is there are endless possibilities to change it up and keep it fresh from season to season. For this go around, I prepared the following, placed...

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Attention! Juniors/U23 and parents! We would love your company next week for another awesome Zoom session with Haley Batten!
Wednesday, June 22nd
8am PT / 11am ET / 3pm GMT
What does it take to become a National Champion? Haley will cover various aspects of training, visualization, and altitude—and then open it up to Q&A with YOU, the Haley's HUB community! Bring your questions to the chat!
*Registration is required through the link below for the FREE Zoom chat
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KX3 Athlete Speaks at TEDxBoston - Epic Strides

A few months ago Kristine McCormick, Outdoors Experience Manager at Virginia's Blue Ridge connected KX3 Co-Founder Nicola Cranmer  with Melisa Ludtke to speak at TEDx Boston. Melissa is an award-winning journalist she reported and wrote for Sports Illustrated and Time and was editor of Nieman Reports at Harvard University.

"Melissa came across the article in the Roanoke Times regarding Rukhsar's journey and how we had connected from afar through cycling. I felt this was a perfect opportunity for Rukhsar to share her story as the plight of Afghanistan becomes eclipsed by other news. The Afghan women's cycling team used the bicycle as a vehicle for social justice, enduring violence and social stigma and were nominated for a Nobel Peace Prize by members of the Italian parliament. 

Thank you John Werner and Melissa and the TEDx Boston team for a wonderfully inspiring and emotional event and for providing these women the opportunity to share experiences". - Nicola


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Haley's HUB FREE Zoom session Sunday May 1st

With race season underway for some and quickly approaching for others, you won’t want to miss this!
The next KX3 Haley’s HUB Zoom session with Haley Batten is coming up on Sunday, May 1st at 9:00 a.m. MST! Please register (for free) in advance at the link below, and we look forward to seeing you there! All Juniors, U23s, and parents are welcome!
TOPIC:  KX3 Haley's HUB — What does it take to be prepared?
DESCRIPTION: When it comes to performance it begins with being prepared. 
During this session, Haley will share:
1. How to create a travel plan and tips for minimizing the negative effects.
2. How to start to learn about your equipment, adjust if for a specific course, and step-by-step of how to better understand your equipment.
3. General race preparation.
You are invited to a Zoom meeting. 
When: Sunday, May 1, 2022 09:00 Mountain Time (US and Canada) 
Please register in advance for this...
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Rollins opens her Life Time GP Campaign at Sea Otter

The Sea Otter Classic is more than just a race. It’s an industry celebration of all things bikes. It’s a place where athletes and sponsors get to connect and collaborate. It’s a place where enduro, xc, road, dh, and gravel racers can all find a home under the same sponsor tent. And this year, for a select few riders, it marked the kick-off of the highly anticipated LifeTime Grand Prix.
As I stood in the start chute of the Fuego 80k marathon mountain bike race, I looked around me and was humbled to be surrounded by countless Olympians, national and even world champions. I was nervous to say the least, but as the countdown to racing began, I felt a moment of calm where I remembered I too was selected to be here, and I deserved to stand and race with these women.
The first mile of the 2 lap Fuego 80k course was on a wide dirt/sand path next to the Laguna Seca Raceway. Being at or toward the front...
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What's In Your Bike Commuting Pack?

By: Heather Foster, Co-Founder, KX3 Lifestyle + Coaching

The transition from winter to spring means so many things, but most importantly, it means more time on the bike outside and the opportunity to bike commute to work! 


Here in the mountains of Idaho, the mornings are still cold (20's-30's), and the afternoons are starting to warm up a bit (into the 50's-60's on a good day), so there's some prep work that goes into my bike commute and having my pack dialed in is key to making it fun! I've tried several packs over the past few years, and I've finally found the winner for carrying the "stuff" I need and I'm guessing you might too (we'll get to the details shortly). I work in a pretty casual environment, but I'm hopeful that the recommendations here can suit just about anyone with minor adaptations as needed.

First things first—the pack. Any backpack will technically work, but finding one that fits well while you're riding your bike and...

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Springtime Chicken Farro Salad

Making BIG, YUMMY salads as a main course is a favorite past time of mine especially as we head into spring/summer, and thanks to True Food Kitchen, this instantly became a favorite when I tried it at one of their restaurants. So I bought their cookbook and it's full of "seasonal, sustainable, simple, and pure" recipes! I'll share more down the road!

Chicken-Farro Salad


  • 1/2 cup farro
  • 6 ounces (about 9 cups) mixed baby greens
  • 1 1/2 cups leftover cooked chicken, cut into strips (if short on time, I buy a roasted chicken at the supermarket and pull all the meat off)
  • 1/3 cup unsweetened dried cranberries
  • 1/3 cup chopped dates
  • 2 ounces Manchego cheese, shaved with a vegetable peeler! 
  • 1/4 teaspoon salt
  • 3/4 cup Champagne Vinaigrette (see recipe below or substitute your own)
  • 1/4 cup chopped Marcona almonds


  • Cook farro per instructions on package, drain well, and spread on a shallow dish to cool.
  • In a salad bowl, combine the greens, chicken, cooled farro,...
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All the Goodness Rustic Veggie Soup

One pot and all the yumminess in one of my favorite soups— and it's the perfect, hearty, healthy, warm-your-soul goodness in a bowl! I first tried this recipe at a friend's house and jotted the recipe down from one of her cookbooks, but can't remember which book.

Warm up a crusty loaf of bread to serve on the side after a long outdoor adventure! I always love to bust out my favorite bowls for this one—Bon appetit!


  • 3 tbs. extra-virgin olive oil
  • 6 cloves garlic, minced
  • 2 large shallots, chopped (about 1/2 cup)
  • 1/4 tsp. red pepper flakes
  • 1 yellow onion, chopped
  • 1 tbs. finely chopped fresh rosemary
  • 1 tbs. dried oregano
  • 2 carrots, peeled and chopped
  • 6 ounces cremini mushrooms, quartered
  • 1 red bell pepper, seeded, deribbed, and cut into 1/2-inch dice
  • 8 cups reduced-sodium chicken broth (or veggie broth if you prefer)
  • 1 28-ounce can peeled whole plum tomatoes, preferably San Marzano, crushed by hand, in juice. Do this in a bowl on the side until pieces...
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Zwift Quads for the (Winter) Win!

We'll get around to how training on Zwift has myriad benefits, but first, it's relevant to point out that I took up Masters alpine ski racing two years ago at the age of 51. During the first year after I met my husband, I would go to watch him race and volunteer in different roles at the races we would travel to in our van. But if you grew up with a competitive spirit, you understand that it is pretty much engrained in your soul, and standing on the sidelines is not your thing. Are you with me?

This was my second season jumping into races here and there, making my way down the course—turn left, turn right, red, blue, red, blue—don't fall down was my mantra. I starting skiing at the age of three and grew up skiing in Colorado. I've always thought of myself as a pretty darn good skier, yet as I'm slowly progressing in the sport of ski racing—I wish I had grown up in the gates because I want to go faster and I want to win!


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Superfood Smoothie from Karen Malkin

A tasty nutritious recipe! You can customize to your taste with seeds and berries of your choice! @karenmalkinhealth SUPERFOOD SMOOTHIE

Prep Time: 5 minutes

Ingredients: 10 ounces of cold filtered water

2 scoops Vegan Protein Blend Vanilla

1 teaspoon raw cacao nibs

1 tablespoon goji berries

1/2 teaspoon maca powder

2 tablespoons Karen’s Superseed Medley (hemp seed, chia seed, ground flaxseed)

1/4 raw red beet cut up

1/2 cup frozen organic mixed berries or frozen fruit of your choice

1 handful raw dark leafy greens such as spinach or kale

1 tablespoon MCT Lean MCT Oil or coconut oil Ice as needed

Directions: 1. Using a Vitamix or high power blender, add 2 scoops MCT Lean Vegan protein blend to 10 ounces of cold water and blend.

2. Add cacao nibs, goji berries, maca, Karen’s Superseed medley and blend for about 1 minute.

3. Add beets, greens, frozen berries, MCT Lean MCT oil (or coconut oil), and blend.

4. Enjoy! 


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