If you are the person responsible for the family meals you dread hearing that very question day after day. Luckily, we have so many resources available on the internet, one that has been particularly useful for me is Everyday Paleo (https://everydaypaleo.com/). The creator of this blog is a Mom (Sarah Fragoso) who cooks Paleo for her family and she has been so successful she has published a cookbook  just on Paleo cooking for families. On her blog Sarah gives great ideas for dinners but also for Paleo lunches and fun snacks for kids. There are some cooking demos available as well, one I think I will try is Paleo Breakfast Pizza. So check out the link to the Everyday Paleo blog and you may find some much needed inspiration in the kitchen! Karen 🙂 WEDNESDAY – 12.8.10 “Barn Burner” RUN 200m 20 KB Swings (53/36) 30 Double Unders 40 Sit-Ups...Read more

This will be some of the most simple advice you ever get about holidays weight gain. Don’t skip your workouts. How’s that for rocket science! 😉 But look, this is the time of year where most people fall apart. They get busy as all get out with parties and shopping. And I want you to enjoy yourself and have fun. I really do. However, I don’t want you to be one of the many that can’t fit into their sweat pants – never mind skinny jeans – when January rolls around. NOW is the time to crank up your workouts so you can enjoy those parties guilt free. My partners over at Prograde Nutrition have two awesome resources for you to thelp you out. And don’t worry, they’re totally free. The first will be released in a couple days. They’re recording a Holiday Survival Guide webinar that is going to...Read more

1 RM Clean & Jerk 5.3.1.1.1.1 “Two at a Time” 10 min AMRAP #1 7 Hang Power Cleans (135/95/65) 7 Push-ups 60 sec rest 10 min AMRAP #2 7 Box Jumps (24/20″) 7 Pull-ups Score each AMRAP separately for completed rounds + reps, combined score is total completed rounds. .Read more

Back Squat 10.5.1.1.1.1 “Nancy” 400m Run 15 Overhead Squats (95/65/45) 5 Rounds for time WOD 2:  15 Goodmornings/15 V-ups, 3 rounds.  Not for time, focus on slow and controlled movements using lower back/hamstrings and abs. .Read more

CALCIUM & BONE HEALTH:  In the U.S. calcium intake is one of the highest in the world.  We also have one of the highest rates of bone demineralization (osteoporosis).  Bone mineral content is dependent not just upon calcium intake but upon net calcium balance (calcium intake – calcium excretion).  Most focus upon the calcium intake side of the calcium balance equation, however few realize that the calcium excretion side of the equation is just as important.  Bone health is largely dependent on dietary acid/base balance.  All foods upon digestion ultimately must report to the kidney as either acid or base.  When the diet yields a net acid load (such as low-carb fad diets that restrict consumption of fruits and vegetables), the acid must be neutralized by the alkaline stores of base in the body.  Calcium salts in the bones represent the largest store of alkaline base in the body and...Read more