Sunday 161030

5 Rounds
10 Bodyweight bench press
Max chin over the bar hold
Max L sit hold on pull up bar
rest 2 minutes between rounds

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Homemade treats! yes!!

Homemade treats! yes!!

Halloween treats that no tricks have to be performed for are great!! Here is a recipe that you can make at home on Halloween or anytime of year!  See the full recipe here

Dana’s Dark Chocolate Bark
Makes 24 pieces
INGREDIENTS
1/2 cup toasted hazelnuts, chopped
16 ounces dark chocolate
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1 cup brown rice cereal

RECIPE DIRECTIONS:
Line a large baking sheet with parchment paper or a Silpat sheet and set aside. Toast hazelnuts in a dry pan until warmed and fragrant. Let the nuts cool, then chop and set chopped pieces aside.

In a double boiler, slowly melt chocolate, stirring gently with a wooden spoon until smooth. Stir in vanilla and cinnamon; add brown rice cereal and mix gently. Pour mixture onto lined baking sheet and smooth out evenly into a rectangular shape (it doesn’t have to be perfect).

Sprinkle with chopped hazelnuts and set aside for 1 to 2 hours (or 30 to 45 minutes in the fridge) until chocolate hardens. Break into pieces and serve.

VERVE UPDATES

  • YOGA AGAIN!!! Yep, it’s happening again at 11am!!! You know your legs are sore.
  • T-shirt pre-orders are due by tomorrow

Sunday 161023

5 Rounds for time:
20 Kettlebell swings 35#(26#)
30′ Handstand walk

Post time to comments or BTWB

A sauce that is good for anything! Thank you Clara

A sauce that is good for anything! Thank you Clara

It is GREAT to have a base recipe of sauces that you can put on virtually anything!  The following Pesto recipe, from Clara Wisner at rEvolutionary Lifestyle, can be put on spaghetti squash, pasts, salads, or just spoon it into your mouth it is so delicious!  You can see the full recipe and blog post here

PALEO CHICKEN PESTO

Ingredients (for the chicken)

  • 1-2 lbs of organic, pastured chicken breasts (just depends on how much meat you want)
  • juice of two lemons 
  • 1/4 cup olive oil
  • sea salt and pepper to taste

Ingredients (for the sauce)

  • 2 cups packed basil leaves 
  • 1/2 cup pine nuts 
  • 3 TBSP olive oil
  • 2 TBSP lemon juice
  • Salt and Pepper to taste
  • Optional: 1/2 cup grated hard parmesan cheese 

Directions

  • cut raw chicken breasts into one-inch strips 
  • place all other ingredients in bowl and coat chicken strips in marinade 
  • Cover bowl and leave in the fridge for at least 2 hours, but up to one full day. 
  • Grill, pan fry or bake chicken strips until cooked all the way through. 
  • Place all ingredients for sauce in food processor and process until smooth. 
  • May need to add more olive oil to smooth out texture 

VERVE UPDATES

  • Yoga!!! Today!!! 11am – come on in and let Kacey get you bendy!
  • Everyday Warrior starts this Friday.  If you do not know the details, look at yesterdays blog entry
  • Both Joel and Amelia are looking to sell their spots in the Turkey Challenge, if you are interested, seek them out at the gym or mention it on comments!

 

Sunday 161016

Every minute on the minute, alternating x 24 minutes:
1) 50′ Prowler push
2) 20 Ab-mat sit-ups
3) 15 Box jumps, 24″(20″)
4) 8 DB snatch, alternating, 40#(25#)

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A twist on the traditional chicken noodle soup.

A twist on the traditional chicken noodle soup.

I have to re-post this recipe from our very own Maddie Berky and her @madwellness Facebook page.  This is so simple and lemon dill flavor makes it unique! PS – I am sure you could make this, slightly different in a regular crock pot as well.

Lemony Dill Chicken & Veg Soup

INGREDIENTS
• 2 quarts chicken or bone broth
• ~ 4 cooked chicken breasts shredded or chopped
• 1 medium onion
• 4 carrots
• 1 delicate squash
• 1 fennel bulb
• 1 little carton of mushrooms l
• ~ 1/4 c fresh dill
• 1/2 lemon
• S&P to taste

INSTRUCTIONS

• Turn instapot to sauté. Throw in 1T @omgheebutter (cause it’s the yummiest) and sautée chopped onion and seeded and sliced delicate squash and a little salt. Cook until just starting to soften. Turn off your instapot.

• Coarsely chop all other veggies and add them to the instapot, along with chicken, coarsely chopped dill, lemon (squeeze it first then throw it in), ~ 1t salt, and broth.

• Turn instapot to manual high pressure for 5 min.

• Once done allow pressure to release naturally, or say “F*ck it” and release it via the vent (while stressing your adorable dog out just slightly….”

• Bam. Delicious fall soup readily accessible. AKA: the best kind of soup

VERVE UPDATES:
– We will have class at 7am today.

-Our athletes did AMAZING yesterday in the Pound for Pound competition, congratulations!

 

Sunday 161002

7 Rounds for time:
7 Thrusters, 95#(65#)
7 Pull-ups

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Snack in a glass!!

Snack in a glass!!

LEMON-LIME PROTEIN SLUSHY!

Are you tracking your macros? Do you need lots of protein but don’t have many carbs or fats left?  Then this is your treat!!!  You can see the full recipe here

LEMON-LIME PROTEIN SLUSHY

Ingredients

  •  1 cup (8 fl oz) Water
  •  1 scoop Vanilla Protein of your choice (ideally low in carbs)
  •  1/4 package Sugar Free Lime Gelatin Dessert
  •  1 packet of Stevia
  •  1/2 fruit (2-1/8″ dia) Lemon

Directions

1. Combine protein, water, Stevia and jello mix in a blender
2. Cut and squeeze the juice of the half lemon into the blender as well
3. Add ice little by little and blend until an icy consistency is reached
4. Pour in a bowl or cup and eat with a spoon! Or better yet, put it in a martini glass and feel real fancy!

VERVE UPDATES

  • Keep an eye on the schedule next weekend as we will be closed BUT we will have fitness options for you!

Sunday 160918

5 Rounds for time
Run 200 Meters
10 Burpee handstand hold for 3 seconds

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SQUASH!!!

SQUASH!!!

STUFFED ACORN SQUASH

It’s squash season!!! There are so many ways that you can dress up this delicious vegetable-like fruit (yep, it’s technically a fruit).  This recipe comes to us courtesy of paleomg.com and adapted to zone/paleo.

Ingredients:

  • 1.5 lbs ground breakfast sausage (8P)
  • 2 Acorn Squash (CHO varies)
  • 4 T. dried cranberries (4CHO)
  • 4 eggs(4P)
  • garlic
  • salt and pepper

Directions:

  • Cut Acorn squash in half and scoop out seeds.  Spray acorn squash with little coconut oil and place face down on baking sheet.  Bake for 25 minutes at 400 degrees until squash is soft.
  • While the squash is cooking, cook breakfast sausage over skillet.
  • Once acorn squash is done cooking, remove from oven and let cool.
  • Remove insides of squash and measure out 4 cups of acorn squash and place in same skillet as sausage.  If you have remaining acorn squash, spoon out into tupperware bowl and it is the perfect veggie dish for later in the week or paired with any meal for your CHO.
  • In skillet mix together sausage, acorn squash, salt, pepper, little fresh garlic and any other spice of your choice.  Once all ingredients have cooked down together, add 4 T. of dried cranberries.  
  • Evenly add back the acorn squash/sausage mixture to your 4 acorn squash skins.  
  • Make a little spoon indent in the middle of acorn squash and crack one egg into squash.
  • Place back in oven for about 15 minutes until you get the desired egg-cooked preference.  
  • One of the acorn squash halves = 3P, 3CHO, 0F

Sunday 160911

50 reps of the following for time:
1 Sit up
1 Handstand kick up and hold for 5 seconds
1 Air squat

Post time to comments or BTWB

ALL THE MEAT!!

ALL THE MEAT!!

COFFEE CRUSTED PORK TENDERLOIN – see full recipe and blog here

Macros for whole recipe: Protein 190g/Fat 45g/Carbs 8g/ Fiber 0g/ Calories 1236

Ingredients:

1 tablespoon very finely ground coffee (or espresso powder)

2 teaspoons packed light brown sugar

1 teaspoon paprika

1 teaspoon chili powder

1 teaspoon cumin

1 teaspoon salt

1 teaspoon ground black pepper

1 tablespoon extra-virgin olive oil

2 pounds pork tenderloin, fat trimmed off

Directions

1. Combine the coffee, brown sugar, spices and salt in a small bowl. Add the olive oil and mix until combined. Rub the pork coat completely with the spices. Let it marinade for at least 30 minutes in the fridge.

 2. Heat oven to 400 F (204 C). Line a rimmed baking sheet with foil and spray with non stick cooking spray.  Place the tenderloin on the prepared baking sheet, then roast for 25- 30 minutes, or until they reach 145 F (62 C) at the center. Remove from the oven and let the pork rest for 5 minutes.

VERVE UPDATES:

-YOGA…..TOMORROW…..11AM – great recovery for those back squats!!

Sunday 160904

5 Rounds for time:
3 Power snatch, 165#(115#)
10 Burpee pull-ups

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Never let go of summer!!

Never let go of summer!!

Summer isn’t over yet people!!! There is still time for BBQ!!! This recipe is from one of my favorite new macro-based blogs The Epicurian Bodybuilder.  This recipes’ macro breakdown includes BOTH the meat AND the slaw.

PULLED CHICKEN SANDWICH WITH PICKLE SLAW

Macros for whole recipe: Protein 141g/Fat 14g/Carbs 14g/Calories 745

Ingredients

1 tablespoon light brown sugar

1 ¼ teaspoons salt

black pepper to taste

1 teaspoon paprika

1 lb skinless chicken breasts

1/3 cup apple cider vinegar or red wine vinegar

1 tablespoon ketchup

2 large cloves garlic, minced

1 teaspoon Sriracha (optional)

2 cups kale coleslaw mix or cole slaw mix

Directions

1. Preheat the oven to 375 F degrees (190 C). In a small bowl, mix ½ tablespoon brown sugar, salt, pepper, and paprika.

2. In a large baking dish, place the chicken breasts and rub with the spice mixture; cover with foil. Roast until cooked through, 35 to 40 minutes. Transfer the chicken to a cutting board and let cool slightly (keep the baking dish with the pan juices). Reduce the oven temperature to 275 F (135 C) degrees .

3. In a medium bowl, whisk the vinegar, ketchup, garlic, Sriracha and the remaining brown sugar and  about ¼ tsp. each salt and pepper for the sauce.

4. Shred the chicken and then add ½ of the sauce and coat chicken. Cover with foil and place in the oven until the chicken is heated through, about 15 minutes.

5. Toss the coleslaw mix with the remaining sauce. Pile the chicken on buns (I used a brioche bun) and top it with the slaw or eat it with just the slaw. 

VERVE UPDATES

-Labor Day there will be classes at 9am and 11:30am, with Open Gym from 10am – 11:30am

 

Sunday 160828

For time:
5 Rope climbs
25 DB snatch, alternating 40#(25#)
25 Ab-mat sit-ups
4 Rope climbs
20 DB snatch, alternating 40#(25#)
20 Ab-mat sit-ups
3 Rope climbs
15 DB snatch, alternating 40#(25#)
15 Ab-mat sit-ups
2 Rope climbs
10 DB snatch, alternating 40#(25#)
10 Ab-mat sit-ups

Post time to comments or BTWB

Perfect side dish for anything!

Perfect side dish for anything!

BRUSSEL SPROUTS SLAW – courtesy of Paleo Comfort Foods

Ingredients

  • 1 cup pecans, toasted
  • 1/2 pound bacon, cut into small pieces
  • 1/4 cup Dijon mustard
  • 2 tablespoons apple cider vinegar
  • 3 tablespoons fresh lemon juice
  • 1/4 cup olive oil
  • 1 1/2 pounds brussel sprouts, trimmed
  • 2 green onions (scallions), sliced on the bias
  • salt and pepper

Instructions

  1. (if your pecans aren’t already toasted, then simply heat a large skillet over medium heat, toss your pecans in, and toast until fragrant, being careful not to burn)
  2. In a large sauté pan or skillet, cook bacon until crispy. Remove the bacon from the pan, saving the bacon grease (if you have loads of bacon grease, pour some off and save for future use). Crumble up the bacon and set aside.
  3. In a small bowl whisk mustard, vinegar, and lemon juice together
  4. Using the 1/8 or 1/4 inch slicing disk on your food processor, slice the Brussels sprouts.
  5. Heat the skillet (the one with the bacon grease) over medium heat, and add the sliced Brussels sprouts, sautéing until softened and slightly browned.
  6. Pour the mustard/vinegar/lemon/olive oil mixture over the sprouts, stirring to combine. Mix in 1/2 the pecans, bacon and scallions. Season with salt and pepper to taste.
  7. Place slaw in a serving dish and serve with the remaining pecans on top.

**To make this recipe more macro friendly, you could decrease the olive oil and elminate the pecans, but DON’T eliminate the bacon because why would you do that??**

Sunday 160821

40-30-20-10 Reps for time:
One legged squat, right leg
One legged squat, left leg
Kettlebell swing, 24kg(16kg)

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YUM, YUM, GET YOU SOME!

YUM, YUM, GET YOU SOME!

PALEO/ZONE BLUEBERRY MUFFINS – an oldy but a goody!

INGREDIENTS

  • 3 eggs – 3P
  • 3 level scoops protein powder – 9P
  • 1.5 cups mashed sweet potato or canned if you can find it – 9CHO
  • 1 cup blueberries – fresh or frozen – 2CHO
  • 2 TBSP coconut flour – 1CHO
  • 1 TBSP coconut oil – 9F
  • ¼ c slivered/sliced almonds – 3F
  • ¼ tsp baking soda
  • 2 tsp vanilla
  • cinnamon – as much as you like

INSTRUCTIONS

  • Pre-heat oven to 375 degrees
  • Mix all ingredients except blueberries (if fresh), really well, then fold in blueberries.
  • Line 12 muffin tin with reusable silicon liners and fill each cup about ¾ full.
  • Bake for 30-35 min.

Ta-da, each muffin = 1P, 1CHO, 1F

 

Sunday 160813

Tabata This:
Pull ups
Air Squats
Ab mat sit ups
Push ups
*Complete all 8 intervals of a movement before moving on to the next movement. Score is lowest interval for each movement.

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Thank you to everyone who took time out of their day yesterday to make this event possible!

Thank you to everyone who took time out of their day yesterday to make this event possible!  Not everyone was pictured here.

For those of you who were able to enjoy some of the delicious Progressive Paleo food yesterday at the competition, you probably got a tasty paleo tortilla on the side.  If you were wondering how you can make something just as good, here is a recipe from Stupid Easy Paleo that holds its own!  See full recipe here

SIMPLE PALEO TORTILLAS
Serves: Three 8″ tortillas
Ingredients
  • 2 eggs
  • 1 tsp (5 mL) melted ghee (sub: melted coconut oil)
  • 1 tbsp (15 mL) water
  • ¼ cup (33 g) arrowroot powder
  • 1 tsp (3 g) coconut flour
  • Pinch sea salt
  • *If making crepes for a sweet application, add ¼ teaspoon vanilla extract
Instructions
  1. Crack the eggs into a medium-sized bowl and whisk in the melted ghee and water.
  2. Add the dry ingredients—arrowroot, coconut flour and salt—and beat well to combine.
  3. In a small (8″) skillet over medium heat, pour in about ⅓ of the batter and immediately roll it around to evenly coat the bottom. The tortilla should start to pull away from the edges as it cooks.
  4. Cook for 1 minute on each side.
  5. If saving for later, cool completely and store in a plastic bag or airtight glass container.

Have any of you made paleo tortillas? If so, what recipe has worked best for you?

VERVE UPDATES:

  • YOGA – TODAY – 11AM!!!
  • Thank you to all of the participants and volunteers for the Femme Royale!