From the Blog


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***Our Barbell for Boobs event is just a few weeks away. It is always a good time and benefits a great cause. Grab a partner and join us October 24th. If you can’t find a partner, that’s okay we will find you one. If your unable to join us on that evening you can still make an impact by donating to this worthy cause. Just follow the link to Eventbrite, hope to see all of you there!***

Ah, fall is upon us. That means it’s apple, pumpkin, football, and hoodie time. Don’t think just because you are eating clean that you have to miss out on all the fall goodness. As with anything, moderation is key! Keep your serving reasonable and these babies will satisfy your sweet tooth with out derailing healthy eating habits.
Cut this so that you have 9 equal squares and you will stay within the limits of allowable sweeteners in the Lurong Challenge. That’s right, dessert that is NOT a cheat! This Recipe is from (with just a couple small additions) check it out!

Pumpkin mixture:

1 small pie pumpkin, seeded and roasted, or 15 oz can of pumpkin with nothing added

1/4 cup pure maple syrup (grade b if you can find it)

1/4 cup full-fat, unsweetened coconut milk

1 egg

3/4 tsp cinnamon

dash salt

1/8 tsp Nutmeg

1/8 tsp Cardamom


2 cups almond flour

1/4 cup tapioca flour or arrowroot

1/4 tsp salt

1/4 tsp baking soda

1/4 cup Grade B pure maple syrup

1 tsp vanilla

1/2 cup coconut oil, melted

Preheat oven to 325 degrees and grease an 8×8 pan with coconut oil. In a medium bowl, mix together all the pumpkin mixture ingredients. Set aside. In a large bowl, combine all the crust ingredients. Press the crust into the greased pan and pour the pumpkin mixture on top. Bake in oven for 40-45 minutes, or until pumpkin is set. Remove and cool a bit, then place in refrigerator and chill for at least an hour, cut into squares and enjoy!


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The Lurong Paleo Challenge has commenced.
Whether you are a participant or not, I thought this may be a good time to revisit one very important principle of eating healthy.
Less is not better.
That’s right, tell your mom and Weight Watchers and anybody else that doesn’t know it yet, caloric deficit is not the golden ticket to “losing weight” (and I put that in quotes because, what does it even mean? do you want to lose 10 lbs of muscle and still have the same amount of fat hanging on your bones…because you will weigh less that way…but does that sound appealing?) I’m going to assume you do not want to trade in your muscle tone for a chance to be 10lbs lighter and not look as good naked. That’s a safe assumption.
You must eat. You must eat enough to support your level of activity. If your reading this chances are you Crossfit, or are curious about Crossfit, (or you temporarily lost motor control and accidentally clicked on our page, either way we welcome you, please don’t judge us based on this post. This chick is crazy.)
But back to the point, chances are you have a habit of engaging in constantly varied high-intensity workouts and with that being the case you must fuel that machine you call a body properly. This can be accomplished a few ways…
First establish what your body needs, and when it needs it. A good starting point is 3 meals a day, this can be adjusted to as meals as you need but three meals is a pretty common minimum for humans.
Next, establish when you need to eat, depending on your morning activities, your workout schedule, etc.
Now prepare.
The worst feeling in the world is being hungry and having no acceptable food on hand, this will either cause you to eat something that is not in your bodies best interest or (and possibly worse) eat nothing at all. Which brings us back to our initial problem of not eating enough.
So pick a day when you have slightly more free time and make it your shop/prep/cook day. You can get as creative as you want here or you can get real comfortable eating similar foods all week for convenience sake. Throw something in the crockpot and then portion it out for lunches, bake a bunch of sweet potatoes to incorporate into your diet when your feeling carb depleted, sauté a couple pounds of chicken, and make half dozen hard boiled eggs so you have protein to snack on during the week. In fact, that may be the tip of the day especially if you’re eating paleo.
Carbs are easy to find in fruits and veggies.
Not much prep required, pick it up, peel or wash it and eat it, easy and fast.
Fats are easy to come by, and are as a result sometimes over consumed in the form of nuts, seeds, avocado, again pick it up and munch away, easy.
Protein though is a little tougher.
When your hungry and your body needs protein, the last thing you want to do is prep and cook some meat or wait for some eggs to boil. And, most of us aren’t steps from our kitchen all day so we can pop in and cook something up when ever we feel like it. We’re out conquering the world and stuff. So bottom line, prep your protein. You can be that guy/girl eating chunks of chicken out of a container like most people eat chips, no one will judge you…and if they do, just growl and intimidate them with your well-fed, well-muscled body.

3 cloves garlic (chopped)
1/3 cup olive oil
2 lbs Bag of Frozen Seafood medley (squid, mussels, scallops) it’s so much easier to go this route over cleaning all that seafood, if you are feeling ambitious go ahead and buy fresh!
1 lb bag Shrimp
1 lb Firm fish filets (snapper, bass, whiting)
2 tomatoes (peeled, seeded, chopped)
1 can Crushed tomato, no sugar added
1 bulb Fennel  (thinly sliced)
½ tsp red pepper flakes
1 Sweet Onion (thinly sliced)
2 cups seafood broth
1 tsp dried oregano
½ cup fresh parsley (chopped)

Directions: Heat half your EVOO in a heavy skillet over medium heat. Add the seafood except the fish season with salt and pepper, and sauté until cooked through. Meanwhile in a large pot add your remaining EVOO and cook your garlic, onions, and fennel until fragrant. Next, pour crushed tomatoes, fresh tomatoes, broth, oregano, and red pepper flakes into your large pot and bring to a gentle boil. Cut your fish fillet into bite size pieces and add it to your boiling tomato mixture, stir until fish is cooked through. Now reduce the heat to very low and add your seafood, season with a little more salt and pepper and simmer for 30 min. Scoop into warm bowls, top with fresh parsley, and serve it up!


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Did you notice my chipped plate?

Anyway, the first thing I think about when I wake up is breakfast. I begin to plot my breakfast when I’m laying in bed the night before
1) because I love food
2) because I have had no food for the last 6-8 hours so when I wake up, I’m hungry
3) breakfast sets the “food mood” for the whole day
That’s right, food mood.
If I start the day with a well planned breakfast that meets my nutritional needs and tastes good, I’m setting myself up to stay on track all day.
I eat so many eggs. I really like eggs, I like them prepared all kinds of ways. Alas, the majority of the time I eat them prepared the same way for time and convenience sake. But when I make an omelette, I get as much variety packed into that thing as possible! Here is my Veggie Omelette…

4 eggs whisked well
1 leek, thinly sliced (white and light green portion only)
1/4 green bell pepper roughly chopped
1/4 red bell pepper roughly chopped
1 shallot finely chopped
3 tbls mushrooms chopped
1/2 medium tomato chopped
1/4 avocado
2 tbls Bacon Fat or fat of your choice, could use coconut oil

Heat 1 tbls of your fat of choice in a smallish heavy pan. Throw all your veggies in except your tomato and avocado. Stir those up, until the leeks and shallots are fragrant and the rest of the veggies have softened. Once cooked, remove veggies from pan and set aside. Whisk your eggs adding 1 tbls of water, and salt and pepper if desired. Add your second tbls of oil to the pan and pour your eggs in carefully. Once this layer of egg starts to set and you can tell the bottom is stable enough to disturb without it falling apart, add your cooked veggies and tomatoes on one side of the omelette and carefully fold the other side over it. Turn the heat down way low and cover the pan until the egg cooks completely through and is no longer runny. Top with avocado, and serve.


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“I can promise that you will have good moments in the gym, and bad ones.
I can promise you will get frustrated, upset, even disappointed at times.
I can assure you that if you see it through, if you work hard, you will not have done so in vain.
You may not become famous, or wealthy, you may never be the best.
But if you refuse to quit, you will know what victory tastes like.
You will have the unparalleled confidence that comes with accomplishment.
If you can promise me you won’t give up, I can promise you success.”

Little motivation for ya.
Not that any of you were thinking about giving up, but we’ve all been there…bad days pile up, frustrating moments accumulate.
It will be worth it.
Sometimes it’s frustrating to have to stop your food processor multiple times to scrape down the sides because your trying to process nuts and dates. But trust me these bars are worth it.

1 cup Dates (pitted and soaked in water for 2 hours)
1/2 cup Almond Butter
1/4 cup walnuts
1/4 cup slivered almonds
1/4 cup shredded unsweetened coconut
1/4 cup Coconut oil (melted)
2 tbls Almond butter (to make your bars look fancy)

Place your dates in the processor and pulse until you have date paste. Then add your almond butter, walnuts, almonds, and coconut oil and continue to process until the walnuts are broken down and everything is well combined. Remove from the processor and put in a large bowl, fold in the shredded coconut. At this point if you think the bars are too moist add more coconut, if your thinking they are too dry and it doesn’t want to stick together add more coconut oil and/or almond butter. Once you like your consistency, press mixture into a parchment paper lined dish and allow it to chill a couple hours in the fridge. Now that it’s firmed up remove it and cut it into bars. Melt 2 tbls of almond butter and drizzle on top to garnish. These don’t hold up too well in the heat so store them in the fridge until you get hungry…or eat them all right now.


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It would seem a convenient, quick recipe would be appropriate for today. It’s getting to be a somewhat hectic “transitional” time of year. Don’t forget to take a deep breath and enjoy your me time, lift some heavy stuff, and eat something tasty.

Here is a recipe for a quick, fairly healthy, green breakfast smoothie. It is lacking in protein but you could eat a couple eggs on the side or add some protein powder if you’re into that, vanilla would probably work best.

1 cup frozen pineapple
½ of an avocado
handful of frozen spinach
½  of a ripe banana
2/3 cup of ice (give or take)
1 cup water (also give or take)
1 tbls flaxseed meal
juice from half a lime

Directions: Take a deep breath, are you ready for these directions? Place all ingredients in a blender. Blend. Done. I say “give or take” on the water and ice because I don’t measure those things and because it depends on how thick you like your smoothie. If you’re feeling like this isn’t sweet enough you could blend in a bit of agave nectar or something. I didn’t add any sweetener and even the kids pounded it.


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I don’t know about you, but I for one am not ready to even contemplate saying goodbye to summer. I need more sun, more heat, more BBQ’s, more beach time.
I’m not ready to see an end to stifling, sweat drenched, clothes soaking, wod sessions in the box or outdoors. I realize we live in New England and so we have to come to some sort of acceptance of the inevitable season change, but in the meantime let’s suck every last drop of summer fun out of these days.
This is my best try at copying a salad my friend Trish made last week…it is summer in your mouth.
4 avocado
1 lemon
½ cup fresh chopped Dill
2 tbls EVOO
2 large English cucumber
salt & pepper
3oz feta cheese (optional)
Directions: Peel and chop avocados and cucumbers and place in a large bowl. Squeeze juice out of your lemon and drizzle along with EVOO over your cuc’s and avocados.
Sprinkle salt and pepper on top, and add dill. Toss to mix. Top with feta if you eat dairy. Letting this salad chill in the fridge for a bit so the flavors meld makes it even better in my opinion!!!
Yum summer.