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30 Day Challenge

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Better Than That

Posted on by Alycia


I remember it like it was yesterday….(Well, it WAS only last week)

Day 4 of the 30 Day Paleo Challenge. As I passed by the 3rd Wawa on my way to the gym, I had a moment of misguided clarity and sheer stupidity:  I thought to myself “If I pulled into that Wawa and got a doughnut, or some cookies, and ate it in my car in the parking lot, NO ONE WOULD EVEN KNOW.” I could wipe the crumbs from my shirt and walk right into the gym, and they would be none the wiser.

SIDE NOTE:  I don’t know you about you, but being on a challenge makes me crave things I never normally eat throughout the year. What gives?!

Slowly, I started to seriously rationalize my impending decision: “I mean, it’s not like I’m that unhealthy, I don’t really need to lose weight, and if I do it in private then I can still play a role model for others at the gym. Right?”

Then, as if shaken from my craving-induced trance, I came to my senses, stayed in the middle lane, and continued on my drive to the gym. I taught a great class, and killed the workout later at night. Why? BECAUSE I’M BETTER THAN THAT.

I deserve only the best. I’m pretty great, after all.

And so are you.

The next time you feel yourself tempted to eat some crappy food, or do a few less pull ups than you’re supposed to, or slack on your skill work, remember that YOU ARE BETTER THAN THAT.

You don’t come to CrossFit so that people can think you did the workout really fast, or so that people think you eat healthy. You come to show yourself some respect by actually doing those things and making yourself the best version of you.

Do it for you.  NOT for your coach, your family, your significant other, your friends, or your ego.

When you find that pesky devil sitting on your shoulder, shrug him off and remind yourself: I’M BETTER THAN THAT.

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30 Day Challenge Announcement!

Posted on by Alycia

We are less than 4 weeks away from our next 30 Day Challenge!!

Starting January 3rd, we’ll all be eating clean and abstaining from alcohol for 30 days. Sounds like a party, right?

At this point, you are probably having some type of reaction to this news.


IF YOUR REACTION IS,                                                                                                      


Your answer is,                                                                                                                            

It will make you look better naked. That’s most likely why you joined the gym in the first place, right? Oh, and in addition to that, it’ll make you so damn healthy that you’ll feel better all day every day, recover faster from workouts, perform better in the gym and you will live longer. Those are some pretty good side effects!

It’s a cleanse of sorts, as it will help rid your system of common toxins that are found in the foods you eat now, but instead of restricting what you eat, it allows you to eat ANY FOOD or DRINK YOU WANT.*

* FOOD: All animals and fish, all vegetables (little to no white potatoes), all fruits, nuts and seeds (in moderation) *DRINK: Water/Seltzer Water, Tea or Coffee

If doesn’t fit into the above categories, it’s not a food, and you won’t be eating it for those 30 days.

WE KNOW YOU HAVE A LOT OF QUESTIONS, such as “Is this Paleo?!”as you hold up a can of beans. We’ll address all of that in another post. For now, just know that if it’s a grain (flour, rice, corn, etc), legume, sugar or sweetener, dairy product or alcohol, you won’t be eating it during those 30 days. Just about every packaged item in the food store fits into this category. On the other hand, if the ingredient list has 1-2 ingredients and doesn’t come in a package, it’s likely a food and you can eat it. If it was alive at some point, it’s likely a food.

YOUR HOMEWORK: Start collecting recipes that use only ŕeal foods’. A good place to start is by typing in the names of your favorite meats and veggies, and also the word Paleo. (ie: Chicken + spinach + garlic + Paleo)

Also, check out our Member Resources page for cookbooks, websites, local restaurants and Paleo food options. Also look at our Nutrition Page for lots of articles, recipes, and testimonials from people who have done this challenge before.

Also, talk to people at the gym about what they typically eat and how they cook it. USE YOUR RESOURCES to come up with a big group of recipes so you aren’t lost on Day 1!


IF YOUR REACTION IS,                                                                                            


The answer is,                                                                                                                          

OH HELL NO. That’s not even very challenging. You know as well as we do (or you should) that going 100% clean is the only way to reap the benefits of a 30 day challenge. Exceptions for a wedding or something that’s truly one-in-a-lifetime are possibly acceptable, but birthday parties, happy hours, Saturday nights, Sunday football,’a bad day at work, or other weekly occurrences are not.

Just (wo)man up and do this the RIGHT WAY. If you half ass the challenge, then you won’t get great results. You know this already. Its only 30 days out of your entire life. Just suck it up. Weŕe all in this together.

YOUR HOMEWORK: Write down your reasons for doing this challenge. You won’t want to stick to it if you aren’t doing it for a specific reason. Stick this reason or list of reasons to your fridge, or set it as a reminder in your phone, or your desktop background. The point is, if you know WHY you are doing this, the HOW becomes a lot easier.

IF YOUR REACTION IS,                                                                                                    


Your answer is,                                                                                                                

Everyone is different, and if your body, genetic makeup, autoimmune health, or lifestyle dictate that you need a different solution, there are plenty of ways to tweak this protocol. Before claiming that it didn’t work, though, think back to other factors in your life such as stress or sleep schedule. If those are way off, your attempts to change your body composition via food and the gym won’t help you reach your goals.

After doing the homework below, we may recommend alternative solution that will likely be a variation of the Paleo diet. It might be stricter, or might even include additional ingredients that will allow you to reach your goals and stay healthy for the 30 days.

YOUR HOMEWORK: Outline a typical 1-3 days of eating from the last 30 day challenge, as well as a 1-3 days of how you currently eat. Bring this to Alycia, Justin or Steve Kirsch before January 1st, along with a clear goal for this challenge, and we will help you!


IF YOUR REACTION IS,                                                                                                    


Your answer is,                                                                                                                  

Great! Do it right,and consider taking a new challenger under your wing. We will have a list of challengers on the whiteboard. We will note who is a first time challenger. Try to meet someone new and help them through their first challenge. Often, setting a good example for others is a great way to make sure you do the same for yourself. You’ve already reaped the benefits of a challenge, so use this as an opportunity to help others do the same. This is a community. Do your part to help it thrive!

YOUR HOMEWORK: Find NEW recipes. One of the reasons you aren’t eating 100% paleo right now is that you are bored with the food you have at home. Spice things up a bit, literally. Buy a new cookbook (Well Fed 2 and Nom Nom Paleo are great new options!)

Encourage new people at the gym to join the challenge. The more people that are talking, sharing recipes, etc, the easier this challenge becomes!


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Fall 2012 30 Day Challenge: Week 3

Posted on by admin

Despite what you’ve been told in the past, eating fat won’t necessarily make you fat. Some of you already know this, some of you don’t , and some claim to know it, but they still eat a low fat diet. It’s ok. We understand how difficult it is to separate the fat you eat with the fat that accumulates on your body, since they are the SAME WORD in English! (this isn’t the case, by the way, in other languages)

Here’s the lowdown on fat:

If you’ve over-consumed processed foods and sugar for years, your pancreas may not be producing insulin like it should, and your metabolism is probably a little off. In this case, your body is using sugar (aka carbs and processed foods) for fuel, instead of burning off your body fat, or turning the fat you consume into usable energy. If this is you, and you continue on this path, you’ll get into a bad cycle of over-consumption of fat and sugars, and you will gain weight year over year. This is what happens to most people.
If you restore your natural and ideal metabolism and insulin functions by eating only real foods and you keep your intake of natural sugars to a moderate level, then you can eat all the fat you want, and not see any of it accumulate on your body. This is what will happen to you if you keep a relatively strict ‘real foods only’ policy during and after the challenge.

If you aren’t seeing the fat loss you had hoped for:
If you are someone who is hooked on snacks of fruit and nuts all day long, you might not be seeing the loss of body fat that you had hoped for. Try replacing some of your fruit snacks with protein & fat snacks, such as cucumber slices & guacamole, a salad with olive oil and meat, or a mini version of your lunch or dinner.

If you are constantly hungry:
Fat is satisfying. It leaves you feeling full for longer. Carbs (especially empty ones that provide no nutrients) fill you up for a little bit, then leave you feeling like you’re about to bite someone’s head off if you don’t get something to eat in the next 10 minutes.
Try adding some avocado to your eggs, some extra olive oil to your salad, or cooking your veggies in a little more butter than normal, and see how it affects your hunger levels throughout the day.

Another important point that needs to be made is that not all fats are created equal.

Without getting into the geeky science of it all, here are a few basic principles to remember:
Polyunsaturated fats (PUFA’s) such as canola oil, corn oil, soybean oil, safflower oil, peanut oil, grape/cottonseed oils are NOT optimal fats.If you go out to a restaurant and you eat something cooked in one of these oils, you will not die. If you cook on a regular basis with any of these oils, you WILL become very unhealthy. WHY? They are refined, and part of that refinement process is to remove the antioxidants from them, which means they are most likely to go rancid in the bottle or in your body. When they do so, it causes a whole host of problems, one being an overload of free radicals, which leads to inflammation within the body, and may play a role in Alzheimer’s disease, high blood pressure and even cancer.

Image from BalancedBites.com

Monounsaturated Fats (MUFA’s) such as avocados, avocado oil, olives, and olive oil are a much better choice for consumption.

Saturated fats (yup) such as coconut, butter (from grassfed cows) and the fat on your meat (again, from grassfed cows, or pastured chickens) are optimal for consumption. These oils and fats are more closely connected to their original forms, and lead to happy bodies, inside and out.
We are told to avoid ‘fatty foods’ but what we should be avoiding is the ‘bad sources of fat’ in foods. Natural fats are good and healthy to consume. For instance, hamburgers aren’t bad for you because the meat is fatty. It’s because the meat is usually from grain-fed cows (ie: low quality), and it’s fried or cooked in a high refined (ie: probably rancid) oil, and served with more refined oil creamy spreads, cheese, and a bun.


Eat fats that occur naturally, cook the majority of your food at home in butter or coconut oil, and you won’t have to remember all of this PUFA/MUFA mumbo jumbo. But just know that it’s here if you ever need it.

Posted in 30 Day Challenge, Nutrition Articles | 1 Comment

Fall 2012 30-Day Challenge: Week 2

Posted on by admin

Welcome to Week 2 of the challenge!

We’re hoping that everyone made it through week one without any major disasters. Congratulations – the hardest week of the challenge is over. You might be starting to experience your energy levels rising up and staying normal-to-high for the entire day, rather than dipping like they used to. You might have already started to experience some weight loss. Perhaps you got some PR’s in the gym this week. Overall, the days this week, and all weeks going forward, will be easier to get through, for sure.

It also should be safe to say that at this point, you are starting to realize how many edible non-foods are surrounding you! Home Depot sells chips and candy (all I wanted was  a power drill, and I ended up with 1,000 extra calories of crap. Thanks, Home Depot!), Michael’s craft store sells Godiva chocolate, Wawa sells about 90% edible non-foods, (and also some bananas and hardboiled eggs, if you’re in a pinch!). Even the ‘food’ stores are filled with mostly non-foods. And over 60% of our population is overweight. Hooray for us.  At least you know better now!

Last week we talked about sugar. You might have learned something new, but you also probably came into this whole thing already knowing that sugar was bad for you. No one ever tells you that sugar is good for you. The doctor never recommends that you increase your sugar intake for optimal health.

So, let’s shift our focus this week to something that we eliminated from your diet, but is commonly referred to as ‘heart healthy’, ‘good for you’ and ‘a good source of fiber’. It’s something that we tell you never to eat, but your doctor may recommend you eat every day.

It’s grains.

Being told that grains aren’t healthy is a big surprise to many people, and at first, rightfully so, most people are skeptical.  Today we’re going to address some of the most common questions we get asked about grain consumption. Feel free to pass along this post to your family or friends who ask you the same things!

“But grains grow from the ground, just like vegetables, so why can’t I eat them?”

Grains do grow from the ground, but you wouldn’t ever pick a grain in a field and eat it. Instead, you probably encounter grains in the form of refined grains (refined = stripped of all nutrients and made into a substance used in food science) or whole grains in ‘healthy’ baked goods, which contain toxins (more on those in a bit). When we are eating ‘real foods’ we tend to stick to things that are as close to their natural source as possible. The trip that a grain makes from the fields to your mouth is way too long to be considered a whole food anymore.

Also, we never encouraging blind faith in blanket statements like “if it came from the earth, eat it” without some rational thinking. There are plenty of things naturally occur in the earth, that are toxic to our bodies. Arsenic is natural. So is plutonium. You use your better judgment to skip the toxic foods and only eat the ones that improve your health.

Also, grains turn to sugar in your body. We addressed that last week, so you now know what happens when you eat too much of it!

“But I need to get more fiber in my diet.”

In American, we’ve been told over and over again that we need to get more fiber into our diets. One of the most obvious reasons we have digestive issues is that our nutrition is completely messed up and our bodies can’t properly process all of the harmful foods they are ingesting. Once your body makes the switch to eating real foods, your normal digestive function will return. In the beginning, it might be an uncomfortable to adjust, but once you get a steady stream of good things coming in, you’ll be happy with the results.  :)   (translation = good food in, good poop out)

The majority of fiber you consume will be coming from vegetables anyway, so eliminating grains definitely won’t mean eliminating fiber! Just know that there are no minerals, vitamins, or fiber that occurs in grains that you can’t get from vegetables.

“I don’t have celiac disease, so gluten doesn’t affect me.”

Yes, it definitely does. Just because a bite of a cookie doesn’t have you running to the bathroom, doesn’t mean your health isn’t being negatively impacted by the effects of gluten. Gluten is a protein inside wheat that protects it from being eaten by animals. It’s wheat’s natural defense mechanism.

When we eat gluten-containing grains (wheat, mostly), it causes micro tears in the lining of our intestines, which eventually can lead to some undigested particles of food to pass through the intestinal wall and into your bloodstream. When this occurs, the body attacks the particles because they are seen as invaders. This is an autoimmune response. If this happens chronically (referred to as ‘leaky gut’), you’ll develop nasty symptoms (achy joints, low immunity, increased breakouts of cold sores, arthritis, acne, eczema, psoriasis) and if the inflammation continues to get worse, you’ll may end up with a lovely little autoimmune condition, such as Crohn’s disease, lupus, multiple sclerosis, Alzheimer’s, fibromyalgia, ulcerative colitis, or a thyroid condition.

To clarify: Eating inflammatory foods may or may not be the cause these problems for you, but eliminating inflammatory foods will certainly ease the symptoms or cause the condition to disappear altogether. The gluten in grains is known for a fact to cause local and systemic inflammation, and systemic (meaning, all over your body) inflammation is known to lead to the symptoms and diseases aforementioned. It’s not that a piece of pizza will give you arthritis, but we are willing to bet that your symptoms get a lot better when you don’t eat foods that cause inflammation.

“Why can’t we eat other grains that don’t contain gluten?”

Good question. The answer revolves around phytic acid, which is found in high concentration in all grains, nuts and beans. Phytic acid binds with calcium and other mineral such as iron, zinc and magnesium. Phytic acid basically strips out bodies of essential mineral and nutrients, so we file it under ‘going to make you less healthy’, and therefore, we keep those items off of our ‘to eat’ list. We do still include nuts, with the understanding that they are to be eaten as a snack, and not as the base of your meals. Rice, beans and corn typically are eaten in much larger quantities than nuts, and therefore have a much larger impact on your overall mineral absorption.

Remember, we recommend no grains at ALL on the 30 day challenge. After the challenge, it’s up to you to make educated decisions in everyday life. That doesn’t mean that you’ll go back to eating rice and beans with all of your meals, but it also doesn’t mean you’ll be that person at the table trying to pick the rice off their sushi. After the challenge is over, we enjoy sushi and corn tortillas on occasion, realizing that they are no healthy for us, but they are not as detrimental as the food you’d get at fast food joints.

If you have any other questions about grains, please ask in the comments section! we have a lot of knowledgeable people here who are more than willing to help address your questions.

“People have been eating grains for centuries. How come they are so bad NOW?”

First, there are certain parts of the world in which people still subsist on the hunter/gatherer diets and are pretty much grain-free. They are among the healthiest in the world. The Inuits, who survive on mostly meat and fat, have had drastically low incidences of heart disease and cancer (until recently, when they started importing ‘Westernized food products’. Go figure).

Second, people haven’t always been consuming grains at the rate and in the quantities that we do now. (Same goes for sweeteners. Corn syrup or some type of sugar is in just about all processed/packaged foods.) Obesity due to over-consumption of baked goods and sweets has been research and documented for centuries -  almost everyone seems to be afflicted with it now, and somehow we all forgot what causes it!

Third, the wheat that people have been eating up until very recently (until the 1970′s) is different than the wheat we have now. In a response to the potential inability to feed the growing world population, scientists engineered a new type of grain that produced a bigger yield. What they weren’t concerned about, however, is how this new grain affected the health of humans. Turns out that a piece of whole wheat bread raises your blood sugar levels more than actual table sugar! Click here to read some other facts about this ‘new wheat’.

Other topics to discuss this week:

1. Bringing lunches to work. Do you do that, or do you buy lunch? What do you buy, if you buy lunch?

2. Have you been eating enough? Do you find yourself hungry often?

3. What’s one new vegetable or meat that you haven’t yet tried to cook? (We might be able to give you tips!)


Posted in 30 Day Challenge, Nutrition Articles | 15 Comments

Fall 2012 30-Day Challenge: Week 1

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Throughout each Real Food 30 Day Challenge, we try to provide online and in-gym support to those who are new to this whole ‘cooking and eating real foods’ thing. This time around, I’ll be posting weekly blog posts in which each participant is encouraged to talk back and forth in the Comments section, swapping stories of evil cake-wielding co-workers, triumphs over alcohol cravings when out with friends, asking “can I eat this?” questions, and sharing recipes.

The blog posts will be slightly more fact-driven and maybe a little too science-y for some people. We have a record number of repeat-challengers, and we think that  warrants some higher level info. You’ve earned the right to know what the heck is going on in your body when you slip from 100% Paleo back to 80% (or less) over the summer, and why it’s so hard to come back to 100%.

If you are brand new to this, and aren’t ready for the science behind everything, then just skip this post and spend your time on Paleo recipe websites! Just remember to come back here and post in the Comments section every day or few days, to keep the conversation going.

This week’s topic is SUGAR! Sweet, evil sugar.

Here is a VERY condensed, oversimplified version of what happens in your body when you consume too much sugar. (Remember that sugar is shoved into just about ALL processed foods. We aren’t talking about eating teaspoons of table sugar here). This info is adapted from a paragraph in the book It Starts With Food from the good people at Whole9. They say it more eloquently, and have tons of info to expand upon these concepts, so I highly recommend you go out and get their book after reading my Cliff Notes version.

Here’s the vicious cycle:

The “=” means “equals” and the “->” means, “which leads to”

Sugar over-consumption = excess sugar in the bloodstream -> Insulin Resistance. Your body is so overwhelmed with sugar that it no longer responds to it by sending in insulin to bring blood sugar levels back down. Blood sugar stays high.

Excess sugar in the bloodstream -> Triglyceride formation and Leptin Resistence. (Leptin is the hormone tells your brain that you are full and don’t need to eat anymore. When leptin stops working, you keep eating.)

Lots of triglycerides = fat accumulation in your cells -> excess body fat.

ANALOGY: You know when an old lady walks into the room and her perfume REEKS but she can’t seem to smell it at all? Her sense of smell has become resistant to the smell because it was so overwhelming when she first put it on. She doesn’t smell it anymore. Well, your body is that old lady, and sugar is the perfume.  You’ve gotten into a horrible cycle of overeating it and your body has come to rely on it to function. It barely recognizes what “sweet” tastes like any more, and requires you to eat so much of it, in an effort to feel satisfied.

Don’t worry. It’s not your fault. Edible non-foods (anything in a package, with ingredients you can’t understand) are specifically engineered to cause this cycle. After all, companies want you to buy more of their foods, right? It’s just good (for them) business.

Now that you are enlightened, you can pick out the times over the course of the next 30 days when you are craving a sugary non-food treat, you can make a better choice, and you can get on with your day. You’ll also have several instances where fruit all of the sudden tastes sweeter than you remember. Heck, even some vegetables taste sweeter. Those are your taste buds coming back to life, after years of being dulled. Welcome to an awesome real-food existence. I have a feeling you’re going to like it!

Discussion topics: Here’s some things you can talk about in the comments section:

  1. What did you eat today for breakfast?
  2. What did you cook on Sunday? What is your favorite meal to cook?
  3. How do you plan on tackling your first weekend on the 30 day challenge? Do you have any plans that involved potentially non-approved food/drinks? Let us know and we can all help. We’ve been there, too.
  4. Has anyone at work asked you what you’re eating for lunch, or why you won’t go in on the pizza that everyone ordered? How did you answer?
Posted in 30 Day Challenge, Nutrition Articles | 17 Comments

A (Delicious) Day in the Life Of: Kate Eckert

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This is Kate’s second 30 day challenge. During the first challenge, she did a fantastic job of documenting her food here on her blog, Kate vs Food.  I’m reading over it now, and she has some really great photos, personal stories and recipes. Check it out!
Kate has had a lot of first’s a CrossFit. She came in with bad knees, barely able to squat and she had a terrible fear of box jumps. At her own pace, she’s learned how to squat properly, box jump without a problem, and is now SO MUCH stronger than she first was when she began. She’s even getting a little ‘aggressive’ with the barbell. (Ok, maybe ‘assertive’. We’re still trying to get Kate to show her mean/mad side when lifting. Maybe she just doesn’t have one…).  Her confidence has grown over the last year, and she’s turned into quite the capable athlete. We are proud of Kate!
Breakfast: 2-3 egg quiche with sausage and zucchini plus a mug of bone broth
Lunch: crockpot chicken and Trader Joe’s puttanesca sauce (the recipe that you posted) with roasted asparagus
Snack: 2 grassfed paleostix
Dinner: Whole Foods prime rib with brussels and bacon
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Week 4: Spring 2012 30 Day Real Food Challenge

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Welcome to the last FULL week of the challenge! Next Wednesday, May 23rd will be the first non-challenge day!

By now you should have started to see some physical, mental and systemic changes. You might be sleeping better, you might have more energy throughout the day, and maybe something in your digestion has cleared up. Either way, you should have noticed that by altering what you put into your body, you are changing how your body works and reacts.

What you put into your body affects what you get out of your body.

Want rock hard abs? Minimized muscle soreness? Pain-free joints? A more optimistic outlook? Better sleep? Less ‘hunger pains’ and ‘food babies’? A generally better life?

Treat your body well and it will reward you.

Wondering what do to AFTER the 30 days is over? First read this blog post that I wrote after the last 30 day challenge.  It’s applicable here, and should provide you with some general guidelines for venturing back out into the fake food jungle.  It also goes into detail about what I typically eat while not on a 30 day challenge, for those of you who are looking for extra guidelines or examples.

OR you could just decide that you like yourself, your body, your energy so much more while eating perfectly, that you don’t want to mess that up, and you feel like staying on a strict real food diet forever.

That is, after all, the point of these 30 days. It wasn’t to starve you and make you lose tons of weight for a before/after photo. It wasn’t to make you ‘skinny’ or give you a magic pill that will solve all of your problems.

It was to help you make a very significant lifestyle change. Food is all around us. We eat multiple times every single day. We associate food with special events, family gatherings, social activities, and emotions.  It’s a BIG deal. And it’s hard to make a shift in the way that you think about food.

During these 30 days, we told you over and over that it’s not really that hard to make this change. Except it was. It was really tough to throw everything you’ve been told by the government and your doctor out the window. It’s been tough to come to the realization that ‘food stores’ rarely carry any food. It’s been uncomfortable to endure social events, surrounded by non-foods and booze. It’s been weird to feel all of these changes to your own body – a body that you thought would always be achy, tired or cranky.

You are making your way through a very important, and very challenging month. This month will change your life. The things that you’ve learned about nutrition, your body, disease, aging, sleep, recovery, etc will help you to make much better decisions in the future, and will hopefully allow you to spread the word to others who need some help.


Friday, May 18th, 7:30pm:  Paleo Potluck.

Wednesday, May 22nd, all classes: 30 Day Challenge Workout Re-Test.  Be there! You can make up this workout on Thursday, May 23rd if you miss it.


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A (Delicious) Day in the Life of: Jamie DePolo

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Here’s Jamie’s day of food. Notice that she eats a lot of food. Also, notice that she’s the strongest female lifter in our gym (she wasn’t always). Want to get stronger? Eat more food.

Jamie is also on the Autoimmune protocol, which includes the elimination of eggs, certain spices, peppers, tomatoes, potatoes and eggplants. See how well she is able to incorporate variety into her diet while sticking to the plan!

I went to 6:30 a.m. CrossFit, so at 5:15 a.m. I had four cubes of bone broth (defrosted in the fridge overnight and then heated up in the microwave) and a cup of decaf coffee with coconut milk and cinnamon. I throw an herbal tea bag (usually Lemon Zinger or Pomegranate Pizazz) into my water bottle for the gym.


On Wednesdays I have standing Skype conference calls at 9 and 10 a.m., so my breakfast is usually in two parts because while I’m hungry when I get home from the gym, I also need to shower and get set up for the calls (thanks to Skype I now have to worry what I look like). :D


Driving home from the gym, I drank a bottle of Kombucha. As soon as I got home, I had another cup of decaf coffee with coconut milk and cinnamon and banana and three strips of Whole Food Black Forest bacon that my darling husband left for me. After showering, I put a pound of grass-fed ground beef in the microwave to defrost, then cooked it on low with garlic, sea salt and black pepper during my first call. I threw in 10 chopped up spears of asparagus for the last 10 minutes and then ate half of it for breakfast part two before my second call.


Lunch was the other half of the ground beef and asparagus with two handfuls of spinach thrown in. I drank the rest of my herbal tea from the gym and seltzer water all morning and with lunch. I was still a little hungry, so I had a few dried mango slices.


Dinner was a Whole Foods Icelandic lamb roast cooked in the crockpot with coconut milk and cumin over broccoli cooked in bacon fat with seltzer with lime to drink.





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A (Delicious) Day in the Life of: Liz Levinson

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Liz Levinson is an endurance athlete, mother, and family doctor…and she has some of the most impressive musculature in the gym. What an overachiever! She frequently goes on long runs in addition to CrossFit and her body demands the proper nutrition to help keep her going – in training, and in life.


Breakfast:  Omelet with kale, bacon, peppers, onion, basil- some sliced avocado

Lunch:  Had my son help me out with a veggie-full salad, and ate some pulled-pork.
Dinner: Tried out the stuffed eggplant (Everyday Paleo) delicious! with a side of grilled salmon and sweet potato….
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A (Delicious) Day in the Life of: Brooke Convento

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Brooke Convento is stealthily making a name for herself at CrossFit Aspire. She came to us at first as “Ron’s wife” and is slowly but surely sneaking up on all of your PR’s.  She recently learned how to do unassisted pull ups, and her form on most lifts is near perfect. She will be the next big thing. I’m calling it.

Speaking of big thing, Brooke has already noticed body composition changes since she started at our gym. She hasn’t lost any weight (hear that, girls?!), but she has definitely lost fat and built up some muscle. She looks and feels great, and I’m positive that this next 30 days will catapult her into a whole new level of awesomeness.

Breakfast: 3 eggs over easy, spinach and bacon

Lunch: spinach salad: tomatoes, avocados, bacon, roast beef, balsamic vinegar and olive oil

Dinner: Pork shoulder from the crockpot and paleo BBQ sauce from “Make it Paleo” with braised cabbage from Nom Nom Paleo.
Snack:  2 hamburgers and bubbie’s sauerkraut

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