All posts by erkratz

Thanksgiving 2014

I hope everyone’s Thanksgiving was wonderful!

I had a great day at my grandparents house with family eating lots of good food, drinking some wine, watching Christmas movies, and playing some games.

It may be a day late, but I figured a “Things I’m Thankful For” post was a necessity! So here are just a few of the things I’m thankful for this year:

  • I have the most caring and supportive parents, brother, and grandparents. Plus the most thoughtful, funny, smart little nephew!

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  • This guy, who is SO patient with me, when I deserve it and when I don’t. We have so much fun together and I am so lucky!

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  • The fact that these two are getting along, despite a rough start. Lexi did not want to share her toys, OR her parents with Lucy, but she is coming around. Watching Lucy get bigger and smarter each day is so much fun!

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  • I am fortunate to have a job that I really do like at a company that is so much fun to work for. From bingo games at work, to extravagant lunches, to the occasional ice cream sundae bar, they really know how to show their employees that they care!
  • I am also so thankful that I found Crossfit. I just love the fact that I know every time I go to the gym I am going to get an intense, exhausting workout, but it also feels like so much fun. The community atmosphere, the cheering each other on, and the fun times we have outside of the gym- there is nothing like it! I can truly say that I love working out and I always look forward to going. I don’t hear very many people at a regular gym say that! As someone who did a lot of cardio and never lifted a weight in my life, I never thought it would be as much of a part of my life as it is.


  • Definitely deserving of a place on this list is leftovers- especially when they come from my parent’s or my grandparent’s house! It’s just the best! I’ve been snacking on my grandma’s cranberry salad all day. Nothing like grandma’s cooking!
  • This year, I am also thankful for long weekends! I have gotten so many little things done around the house, as well as a good amount of relaxation 🙂

What are YOU thankful for this year?

Easy Overnight Oatmeal

Happy day before Thanksgiving!

I’ve had a pretty productive day off work today, getting lots of little things done around the house and also relaxing on the couch a bit with this girl-

Lexi's "What do you want? Why are you bothering me?" face

I’ve been meaning to share a recipe for a breakfast that I’ve been eating like crazy lately… Easy Overnight Oatmeal! This is a perfect healthy breakfast that is prepared ahead of time to make for an easy meal in the morning. Perfect to keep in mind after the long weekend if you’re looking for a way to get back on track with healthy eating!

Overnight Oatmeal has four key ingredients- Oats, milk (any kind- I prefer unsweetened vanilla almond milk), greek yogurt and Chia Seeds. The chia seeds are important- they are what will thicken everything up!

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Throw everything in a bowl or jar (bonus points if it’s a cute, color tinted mason jar like this one from Target!)

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And either stir or shake up until everything is combined.

The base of the oatmeal is done, now comes the fun part! Adding your own flavors! Before I put the jar in the fridge, I usually add in a spoonful of peanut butter and a drizzle of raw honey for a little sweetness. This part is completely up to you!

Once you have your base all ready to go, place in the refrigerator over night, or for at least 2-3 hours. I usually make a few of these on a Sunday or Monday, then I have breakfast ready to go for the next few days! The less thinking and work first thing in the morning the better.

Right before I eat my oatmeal, I add in another splash of milk and stir everything up. At this point, you can microwave the oatmeal if you’d like it warmed, but I usually eat this dish cold! Don’t knock it ’till ‘ya try it!

You can add more toppings and ingredients in the morning as well! Sometimes I like to add slivered almonds or walnut pieces for some crunch. I’ve also added banana slices and berries. The possibilities are endless!

Easy Overnight Oatmeal

  • 1/4 C Oats
  • 1/4 C Greek Yogurt
  • 1/4 C Milk (any kind) plus a splash after refrigeration
  • 2 tsp Chia Seeds
  • Optional: Nut butter, honey or maple syrup for sweetener, fruit, nuts, etc.

Place first 4 ingredients in a bowl or mason jar. Stir or shake until well combined. Refrigerate at least 2 hours, preferably overnight.  Right before eating, add a splash of milk and stir. Add any additional optional ingredients, and enjoy warmed or cold.

Let me know what kinds of toppings you try on yours!

Happy Thanksgiving everyone!

A Fit Girl’s Christmas List

Can you believe we are a week away from Thanksgiving? I swear I was just sipping wine on a pontoon boat the other day, but the 2 + inches of snow on the ground begs to differ!

Holiday shopping honestly comes fairly easy for me- I always start my Christmas shopping before Halloween! I don’t have a whole lot of people to buy for, but I just get so excited picking out gifts that I know the recipient is going to love.

I realize that holiday shopping does not come as easy to everyone (add shopping to my list of hidden talents), so I’ve compiled a list of things that would be excellent gifts for the runner, Crossfitter, or general fitness enthusiast on your list.

Please note: This post contains some affiliate links, which means if you click through and purchase something, I receive a small commission. This does not effect your price. 

Holiday gifts

  •  Original Massage Stick– This simple looking tool has been such a life saver for me after long runs and intense leg workouts! It makes it easy to give your legs a massage as gentle or intense as you’d like, and can really help with recovery!
  • EAS Lean 15 Protein Powder Vanilla Cream, 1.7 Pound– My favorite protein powder! It is low carb and the taste is amazing. I love to make smoothies with this, stir it into my oatmeal, put it in my Peanut Butter Protein Balls (recipe coming soon!), and anything else you can imagine. A girl can never have too much!
  • eos Organic Smooth Sphere Lip Balm– A must have for cold weather workouts! I love this lip balm because it smells amazing, is long lasting, and an added bonus- the round shape is easy to find in your purse or gym bag!
  • CEP Women’s Compression Calf Sleeves– I like having the option of compression calf sleeves over the full compression socks, so you can wear them with your favorite workout socks for added calf support. My legs are prone to shin splints, so I try to wear these whenever I’m doing a long run, or a jumping intensive workout and they really seem to help. They are also affordable compared to many compression sleeves out there and come in lots of fun colors. Bonus- I sometimes wear these on my arms either for compression support or as a shield from my jump rope when we’re doing double-unders in Crossfit, as seen in the picture below from last weekend’s competition… So versatile!


  • Contigo Autospout Addison Water Bottle– This is my current everyday water bottle. I use it while I’m at work and also during workouts. I like that you can easily pop it open with one hand, very important for a quick mid-workout sip. It also has the ounces clearly printed on the side so I can keep track of my water intake for the day.
  • Blender Bottle Original w/ Wire Shaker Ball– A necessity for anyone who uses pre-workout supplements, drinks post-workout protein shakes, or just likes to take a smoothie or drink to go! These come with small, wire balls that help to break up your drink. Again- you can never have too many of these!
  • Timex T5K753 “Ironman Easy Trainer” Watch– This is the watch I used to help train for my 2nd half marathon last year. I love that it is simple to use and I can easily glance down and see my total distance and pace. I also love the pink color, but it is available in black as well.
  • Sweaty Bands Headband– I am in love with these headbands! They are the only headbands that I’ve found that actually do not slip off during a sweaty CrossFit workout. They are available in a ton of different colors and designs!
  • Under Armour Still Gotta Have It Bra– Under Armour is one of my favorite brands for workout apparel. I have items from UA that I’ve had for years and they hold up very well. I love these sports bras!

So there it is! A few of my favorite fitness related products that would make perfect gifts! All are affordable and most are available in a lot of different colors and designs. If you have a fitness fanatic on your shopping list, you won’t go wrong with any of these gifts!

What’s on your Christmas wish list this year?

Wine Wednesday!

Happy hump day!

Maybe not every Wednesday, but at least a couple of times a month I’d like to spend Wednesday’s talking about wine! Please note: I am a complete amateur and will not be offering professional grade wine advice, but I love to try different wines and compare them! So let’s get to it.

This week I’ve been drinking Bogle Vineyards Cabernet.


My boyfriend discovered this wine at a restaurant a few weeks ago, and we’ve been buying it ever since! It’s perfect for evenings at home, as it’s fairly inexpensive and pretty easy to find. My boyfriend initially picked it up at a local wine store, but we’ve since found it at several grocery stores.

This Cabernet is on the sweeter side for a cab and goes down smoooooth!

My wine and my dirty kitchen counters... only the best quality pictures for you guys!
My wine and my dirty kitchen counters… only the best quality pictures for you guys!

We love this one and plan on trying more from Bogle Vineyards in the near future! Maybe for Thanksgiving?

What kind of wine are you drinking this week?

CrossFit Partner Competition!

Good morning, and happy Monday! I hope your weekend was wonderful!

My entire weekend pretty much revolved around Saturday’s girls only partner competition! I am still sore and tired, but it was such a fun day! I loved spending the day with friends from the Crossfit gym, plus  my parents and my boyfriend who came to watch.

The best supporter!
The best supporter!

There were 3 short workouts that were completed as a team, plus 3 “Behind the scenes” events that took place whenever you had a few minutes in between workouts. These were max unbroken hand stand push ups, 2 rep max weight back squat, and max time L-sit hold (think gymnasts on the parallel bars, holding themselves up with their legs straight out in front of them, so their body is in an “L” shape).

My goal for the 2 rep max back squat was 145# and I ended up with 150#, so I’d call that event a success!

First workout- Thrusters. NOT my friends...
First workout- Thrusters. NOT my friends…
Second workout- Squat Cleans plus double unders (not pictures)
Second workout- Squat Cleans plus double unders
Taking turns on the ropes!
Taking turns on the ropes!
50 pull up buy in!
50 pull up buy in!
Third workout- Rowing plus hang snatch and overhead squat complex
Third workout- Rowing plus hang snatch and overhead squat complex

There were some remarkably strong women competing! It was simply incredible to watch some of them! I truly had a great time!

I had the best partner! Team Wod Now Wine Later! And wine we did...
I had the best partner! Team Wod Now Wine Later! And wine we did…

After the competition concluded, we headed to a nearby restaurant for a much deserved dinner and drinks to close out the night. Loved spending time with my amazing Crossfit friends!

Sunday was all about running a couple of errands and doing a LOT of resting, stretching, and recovery… My thighs are not happy with me right now.

We did manage to find a new Christmas tree for my boyfriend’s house on Sunday, as well as some new ornaments. We spotted this little reindeer guy and my boyfriend and I both reached for him, not sure who grabbed him first! Maybe true love = same taste in Christmas decorations?


Ended the evening with homemade chili, a (large) glass of red wine, and the last episode of Orange is the New Black. Perfect weekend!

Good Morning, Sunshine Workout

This week I have been spending a lot of time preparing to compete in my second CrossFit competition this weekend. It’s an all girls partner competition, and it’s going to be a lot of fun! Pictures and a recap will be coming early next week!

For now, I wanted to pop in and share a workout I put together as something that can easily be done at home when you don’t have quite enough time to hit the gym, but want to sneak something active in. I love putting these workouts together and doing them in my living room before getting ready for work if I know I have a long day ahead of me. It’s pretty short and quick, can be easily customized, and no equipment is needed! Try it out!

Up and at 'em!
Up and at ’em!


2014 Fall Wine Trip

If you’ve never been to Northern Michigan in the fall, it needs to go on your bucket list! Fall is often overlooked as the ideal road trip season. Gas prices are typically lower, the weather is comfortable, and the changing leaves are the perfect scenery for long drives.

A few weeks ago, my boyfriend and I were able to combine his work trip with a long weekend of sand dune climbing, eating out, and WINE TASTING in beautiful Traverse City.

In case you’re not familiar, just north of downtown Traverse City lie two peninsulas- Leelanau and Old Mission. Each is lined with scenic lake views and feature winery after winery. If you’re an outdoor adventurer and/or food and wine lover, Traverse City is the perfect weekend mini-vacation.

Friday afternoon once my boyfriend’s work obligations were done, we drove West to Sleeping Bear Dunes, where we parked the car, took off our shoes, and trekked through the sand.

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Sand dune hiking!

Once it started to get too chilly, we made our way back into town and found the perfect little spot for dinner and some hard cider, Northern Natural Cider House. They are right in downtown Traverse City, and had amazing, simple food and made their own hard cider!

Enjoying the hard cider and chips and guacamole, waiting for dinner!
Enjoying the hard cider and chips and guacamole, waiting for dinner!

Saturday is when the real fun began! After a quick breakfast at the hotel, we headed straight North to the tip of the Leelanau Peninsula. There, we spent some time at the state park, walking through the beach areas and a lighthouse museum.

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When we were done exploring the state park, it was wine time!

We spent the rest of the afternoon going from winery to winery and sampling a few sips at each stop. Some wineries charged a small fee for a few tastings, and some were completely free to try. There are wineries of all different styles and sizes, and it was really fun to talk to some of the owners!

I've definitely already had a few wine samples in this picture...
I’ve definitely already had a few wine samples in this picture…

Throughout the day, we ended up buying a few bottles of wine to bring home, which I will talk about in future posts!

Sunday morning, we enjoyed breakfast at The Omelet Shoppe, and headed home… with a stop at a road side stand for some cider on the way!

Don't spill... Don't spill...
Don’t spill… Don’t spill…

Perfect fall weekend! We are already looking forward to our next trip!


Just over 2 years ago I started CrossFit and never looked back (well, that’s a lie, but more on that later). In the recent years before that, I logged many slow, drawn out miles on the treadmill in my parent’s basement, trying to get stronger and faster without much of a plan. I would put on my headphones, start up the machine, and stare at the clock on the wall for 40 or more minutes at a time (Thanks, dad, for the not so inspiring placing of the clock!). Not surprisingly, I did not get much stronger or faster this way.

A few of the elements of CrossFit that really appealed to me were the varying exercises and the high intensity of each workout. I didn’t think that could be recreated on the treadmill.

While CrossFit continues to be my number one preferred work out, there are days that I just can’t make it there, or I want a work out that isn’t quite that intense. Treadmill HIIT (High Intensity Interval Training) is a great alternative for me.

A running HIIT plan will consist of a warm up, followed by alternating sprints and recovery jogging, with a cool down at the end. The recovery jogs should be at least as long as the sprints, or longer. The sprints should be short enough so that you can really push yourself, but not so short that they are not challenging. Remember, after every sprint you have a recovery jog to look forward to!

Here’s an example of a HIIT treadmill plan that I use on a regular basis. The rotating sprints and recovery jogs really make the time go by quickly! Try it out and let me know how you like it!

Made on
Made on



Thank you for visiting WOD Now Wine Later!

My name is Erika and I’m so excited to spread my love of CrossFit, fitness, simple recipes, my favorite wines, and pictures of my Goldendoodles!

Keep checking back for updates in the coming weeks! Thanks so much for your support!

Lexi and baby Lucy
Lexi and baby Lucy



Please note: I am not a medical professional, registered dietitian, or certified personal trainer. What works for me may not work for you. I simply wish to share and track my personal workouts and recipes. I will not post everything I eat, or every workout I do. The workouts featured on this website on this website are for educational and entertainment purposes only, and are not meant to be interpreted as a recommendation for a specific plan. Please consult a your physician before starting or changing your fitness routine or diet.