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Every day each one of us is faced with the same challenges, “what should I eat?” We all have to eat, everyday no matter what, multiple times a day. As we drive to and from work, dropping or picking up our children from school or going to the gym we are bombarded with fast food, quick fixes to the need to eat. It seems cheap, quick and it’s convenient. The idea of cooking at home, with healthy ingredients, not only sounds time-consuming but knowing the prices at the grocery store, it sounds expensive too. The reality is that with less than $100 dollars you can easily feed two people for 7-10 days. This grocery trip would not just feed those two people but would feed them with healthy and unprocessed foods. The five essential ingredients for any delicious, well rounded and healthy meal are: meat, vegetables, sea salt,  ground pepper and some heat. It really cannot get more simple than that!

Most supermarkets in the United States have an average of five thousand items to choose from. Not long ago, by avoiding the middle aisles in the grocery store, you were able to eliminate the temptation of processed and sugary foods. The food industry took it upon themselves to work with the grocery stores to change that setup. These large companies who have many processed food items on the market right now have found ways to have their items brought out of the middle aisles and scattered throughout the produce, dairy and meat departments.

The idea is to use simple ingredients. By using these items, the cook time will be much less. Sticking to the basics like chicken, fish and red meats; vegetables, such as broccoli, asparagus, green beans, kale. You also want to add simple grains, some salt, and pepper which allows these ingredients to cook quick, taste good and last for the week. Eating healthy can happen even with a busy schedule, meat & veggies keep it simple.

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This side dish is a great quick edition for a summer dinner while you’re grilling your meats. A classic sweet potato taste with a kick.

Prep Time: < 8 minutes
Cook Time: < 8 minutes

Sweet Potatoes
Extra Virgin Olive Oil
Sea Salt
Fresh Ground Pepper
Chipotle Chili Pepper – ground

1. Slice sweet potatoes up about a centimeter thick.
2. Lay out the slices and brush both sides with extra virgin olive oil.
3. Season with sea salt, fresh ground black pepper, and chipotle chili pepper to taste preference.
4. Grill for x amount of time and flip.
5. Enjoy!



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In the cornucopia of foods which make up a healthy and balanced diet, tree nuts can be a new perfect answer for your snacking needs. Complete with protein, fats, and carbs offset by dietary fiber, you can’t ask for a more portable and easy to store snack. Almonds are even full of potassium, magnesium, and calcium.

How can something so right go so wrong?

The way most things in life can: quantity and ignorance. Maybe someone else prepared your food, maybe some nice almond flour pancakes for breakfast or you’re mindlessly nibbling on a nut bowl at a restaurant or party. You don’t think about how much you’re eating.

A serving of almonds is a ¼ cup.

What does that mean? You just take a bunch of almonds and put them in a measuring cup that says one and four, right? Well, you can. That’ll look like this:


How much does that weigh? 42 grams.


But the package says the serving should only weigh 30 grams! If you eat that ¼ cup, you’re eating an extra 108 calories you weren’t even thinking of!

This is why, if you’re portioning your food, you’ll do better to actually use a scale and weigh your measurements instead. As it turns out, there are only about 23-25 individual almonds in that 30g serving.


Which brings me to almonds as a grain substitution in baking. Many almond flour pancake recipes call for two or more cups of almond flour. That’s at least half a pound of almonds! If you split a batch of those pancakes with someone, you could be eating 100 almonds or more than three servings! That’s about 650 calories for just the almonds in the pancakes. A McDonald’s Quarter Pounder with Cheese on a bun has a couple more grams of protein, half the fat, 120 fewer calories, but more than twice the carbs. I’m not suggesting you eat the fast food burger, though. I’m suggesting you be aware of not only what you’re eating, but how much!  





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It’s time to hit the gym. Training bag in hand, water bottle filled to stay hydrated, shoes laced and ready to go. But how is your attitude today? Are you coachable?

The dictionary defines coachable as – capable of being taught or trained to do something better. Our job as coaches is to communicate with you on how to make a movement more successful, keep you safe, and challenge you more. You, as the athlete, walking in with a preconceived notion of the workout – whether you’re going to kill it, or suffer the whole time – limits the coach on how they can guide you through a rewarding workout.

Some movements are more easily taught, while others take some time and repetition. A willingness to open up and learn about how you came make yourself better as an athlete is crucial to growth. Checking your bad day at the door is just as important as checking your ego. A poor attitude is impossible to coach, and builds a wall that prevents any progress.

Here are some tips on how to refocus your energy and enter a more coachable state:

  1. Stop what you’re doing and meditate.

Take a couple minutes out of your day before you begin getting ready for the gym. Clear your mind of your endless “to-do” list and enter a state of presence. If you check the workout of the day, plan how you’ll warm up. Ask yourself what your sticking points are and how you can work on them today.

  1. A correction is not failure.

Your coach gives you a cue on your exercise, and you’re instantly frustrated because you don’t understand it, or you just started to feel like you were getting it right. Coaching is an open conversation – ask your coach questions if you don’t quite get what you’re doing wrong. We can cue you a million different ways and each is different for every person. A correction can be given to improve or fine tune your movement pattern.

  1. Remember why you started.

Fall back to your why. Why did you start working out and what did you enjoy about it? We can get so caught up in comparing ourselves to others or having a bad day. But this is the hour of your day to get better at whatever is served up in the WoD – so how will you make the most of it?

Next time you’re getting ready for your gym session, ask yourself if you are ready to receive feedback and take a step forward today. If not, how can you refocus?

Nothing is worse than a summer flu. Everyone else is out enjoying the sun and warm weather. You’re trapped in your house. Your joints hurt and seem swollen. You don’t have an appetite? And the headache? Oh good grief, the headache. It hurts to breathe. You’ve got both a fever and chills. And it lingers. Maybe it’s just that bug that went around at the office?

Maybe it’s Lyme disease? Nah, you don’t have a bulls-eye rash.

We’re often told about the bulls-eye rash being THE symptom of Lyme disease but actual bulls-eye rashes only present in about half the known cases. Usually, a rash will occur near the bite and expand outwards. It becomes a “bulls-eye” only if it starts to heal. The rash may or may not heal in that pattern or at all by the time you’ve found it. Another symptom of a Lyme infection is facial paralysis, like Bell’s Palsy.

Can’t be Lyme, you haven’t been outside in weeks!
Symptoms of Lyme may present days or weeks after the infected tick has bitten you.

So what do you do? If you suspect you may have Lymes or at least want to rule it out, you can head to your doctor or for non-emergency services appointment. Tell them your symptoms and if you had a rash, make sure you tell them of the rash. They’ll do a blood draw. They’ll also likely start you on antibiotics right away while they wait for your test results.

New England is a hotbed of Lyme-related infections. Vermont, Maine, New Hampshire, Massachusetts, and even Rhode Island, Connecticut and as far south as Pennsylvania are leading the reports, which are tracked by the CDC.

The best defense is a good offense. Ticks don’t jump like fleas. They either drop down onto their targets or climb on via contact. You can reduce the chance of contact by staying in the middle of walking paths, avoiding walking through bushes or other vegetation. Ticks will climb your clothing until they find skin. You can tape or tuck clothing to reduce skin access.

One you’ve finished your day out, throw your clothes into a dryer on high heat setting for about ten minutes. This will kill any ticks on your clothing. While showering, look for any unusual spots that may look like bits of dirt, freckles or moles. If you feel any little bumps, make sure you check those too: especially good hiding places for ticks on the body are the armpits, hairline, groin, and behind the ears and the navel.