Snow Day Banana Blueberry Bread

Enjoy this warm treat on a snowy day!


2 Bananas
3/4 Cup Blueberries
1/2 Cup Coconut Flour
3/4 Cup Almond Milk
1 Scoop Protein Powder (I used Quest Multipurpose Baking Protein Powder)
2 Tablespoons Stevia (honey or maple syrup would work too)
1 Teaspoon Baking Soda
3 Dashes of Pink Salt
3 Dashes of Cinnamon
2 Eggs


  1. Preheat oven to 350 degrees
  2. Combine 1.5 banana, coconut flour, protein powder, almond milk, stevia, baking soda, salt, cinnamon and eggs in food processor or mix by mix.
  3. Stir in blueberries
  4. Place mixture in baking pan and slice remaining half of banana on top
  5. Bake for 45 – 50 mins
  6. Optional: top with almond butter and Enjoy!

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Simple Chicken Dinner

Meal of the Week

Simple Grilled Chicken, Roasted Butternut Squast & Kale Salad


1 lb Chicken Breast
Bagged Kale
Pomegranate Seeds
Cubed Butternut Squash


  1. Preheat Oven to 400
  2. Season and grill or bake chicken until no longer pink
  3. Coat squash in olive oil, cinnamon & pink sea salt, then bake for about 40 mins or until squash is soft
  4. Kale Dressing – In a small dish, combine 2 tbsp olive oil, 1 tbsp apple cider vinegar, 1 tsp honey, 1 tsp mustard and mix well
  5. Toss Kate, dressing and pomegranate sees in salad bowl
  6. Dinner is served!


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Stuffed Squash Bowls

Meal of the Week!

Stuffed Squash Bowls


Kabocha Squash (or sub 2 acorn squash)
8 Strips of Bacon
1.5 lbs ground beef
1/2 bag of fresh spinach
1/2 red onion
Rosemary Seasoning
Garlic powder
Beef/grill seasoning


1.Preheat oven to 400 degrees.
2. Slice open squash, remove seeds, divide into 4 pieces and place on baking sheet
3. Season squash with olive oil, rosemary and garlic and bake until soft (about 40 mins)
4. Chop up bacon and onion and cook in pan on stove top for about 8 minutes
5. Add ground beef and seasoning to pan, cook through
6. Once beef is done, turn off heat, add spinach and let wilt for about 2 minutes
7. Remove squash from oven and fill with beef/bacon/spinach mixture.
8. Enjoy!

Makes 4 servings

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Paleo Pumpkin Brownies

October means everything pumpkin! So here is a delicious treat filled with pumpkin goodness!


1/2 cup coconut flour
1/4 cup cocoa powder
1 cup canned pumpkin
1/2 cup almond milk
3 eggs
1/4 cup stevia or maple syrup
1/2 chocolate chips
1 tsp baking soda
1 tsp vanilla extract


1.Preheat oven to 350 degrees.
2. Add wet ingredients to bowl or mixer
3. Add dry ingredients to the same bowl or mixer
4. Stir in chocolate chips
5. Spray 8×8 baking dish with coconut oil
6. Bake for 40 minutes
7. Devour as is or top with pumpkin butter or almond butter

Makes 9 brownies

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Fancy Fig & Goat Cheese Burgers on Sweet Potato Cake

Meal of the Week

Fancy Fig & Goat Cheese Burgers on Sweet Potato Cake

1 lb lean ground turkey meat
All purpose seasonsing
1 sweet Onion
Trader Joes Fig Butter
4oz Crumbled Goat Cheese
2 tablespoons coconut flour
1 egg
1 very large sweet potato
1 head of broccoli
1 bag of Trader Joe’s Cauliflower Rice


Sweet Potato Cake
1. Puncture sweet potato and microwave until soft or bake in oven
2. Scoop out of skin and combine with egg and coconut flower
3. Shape with hands into 4 patties
4. Spray pan with coconut oil spray and cook patties over medium heat

Turkey Burgers
1. Slice up half of the onion and sauté in butter or coconut oil over low-medium heat
2. Combine ground turkey and seasoning; divide into 4 patties
3. Place grill pan on stover top and grill burgers over medium heat
4. Once burgers are cooked, top with 1 tsp fig butter, 1 oz goat cheese and sautéed onions

1. Chop up and either place in steamer basket and steam on stover top or place in microwave safe dish with 1/c water and microwave until soft.
2. Season with olive oil and garlic salt

Cauliflower Rice
1. Cook on stover top or Empty into Microwave safe dish and cook for 4-5 minutes

Pile onto plate and devour!
Serves 4

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Crockpot Cuisine

Meal of the Week


Crockpot Chicken & Spagetti Squash


1-2 pounds chicken breast
1 cup chicken broth
1 spagetti squash
1 bag frozen Trader Joe’s Mushroom Medley (find in frozen section of TJ’s)
All purpose seasoning


1. Add 1 cup water and 1 cup chicken broth into crockpot
2. Puncture spagetti squash about 5 times with a fork
3. Rinse and place chicken into crockpot, add seasoning
4. Place internal crockpot tray over chicken to create a shelf for squash
5. Place spagetti squash on the tray
6. Add cover to crockpot
7. Set on low for 5-6 hours or high for 3-4
8. Once cooked, remove chicken and squash from crockpot
9. Cut squash in half, scoop out seeds and fork out squash
10. Cook mushroom medley on stove top for about 5 minutes
11. Serve in bowl with squash as base and top with chicken and mushrooms
12. Enjoy!

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PHL17 Challenge Update


Some of you might be seeing Zach Lashway from PHL17 around the gym more these days as he continues to make huge progress in his training here at CrossFit215. If you see Zach in passing or in class make sure to introduce yourself and welcome him to the community! If you missed last week’s segment that aired on PHL17 including an update on his training you can view the video here.

We are going LIVE tomorrow!

Make sure to tune into PHL17 tomorrow as Zach goes LIVE at 7:49am ( a teaser around 7:39am) with our very own coach Kyle to discuss paleo nutrition!



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10 Rules of Good Nutrition


Note: This is NOT one of the 10 Rules of Good Nutrition

We are in the heart of summertime, which for many of us means vacations, BBQ’s, parties and indulgences. Beautiful weather coupled with social events often is accompanied by a lot of temptations. Let’s be honest, sometimes we just want to enjoy some ice cream (clearly, I did). And while it is important to cut loose and enjoy ourselves every once in a while, it is equally as easy to get carried away (which I did as well).

So, how do we find balance? Below is an excerpt from Precision Nutrition’s Strategies for Success. Maybe not all of these suggestions will fit into your lifestyle, but if you are looking for more guidance to steer you in the right direction these are great tips to keep in mind. Additionally, if you are finding yourself too busy to cook, or perhaps your meals are lacking variety, we offer our Custom Fit Meal service which is delivered fresh 2x/week right to the gym. For more information see the CFM page.

Below, I’d like to present my 10 Rules of Good Nutrition. In doing so, I hope to accomplish 2 goals.

First, I want to help you rethink your whole nutrition approach and provide you with a new set of nutrition rules and habits, a set that swiftly moves you in the direction of your goals.

Secondly, I want to show specifically how the strategies laid out in this book offer much more than a few ideas – they represent a complete success system, fully integrated into the basic habits of good nutrition.

So here are the 10 rules:

1. Eat every 2-3 hours.
Are you doing this – no matter what? Now, you don’t need to eat a full meal every 2-3 hours but you do need to eat 6-8 meals and snacks that conform to the other rules below.

2. Eat complete, lean protein each time you eat.
Are you eating something that was an animal or comes from an animal – every time you feed yourself? If not, make the change. Note: If you’re a vegetarian, this rule still applies – you need complete protein and need to find non-animal sources.

3. Eat vegetables every time you eat.
That’s right, in addition to a complete, lean protein source, you need to eat some vegetables every time you eat (every 2-3 hours, right?). You can toss in a piece of fruit here and there as well. But don’t skip the veggies.

4. Eat carbs only when you deserve to.
Well, not ALL carbs – eat fruits and veggies whenever you want. And if want to eat a carbohydrate that’s not a fruit or a vegetable (this includes things like simple sugars, rice, pasta, potatoes, bread, etc), you can – but you’ll need to save it until after you’ve exercised. Yes, these often heavily processed grains are dietary staples in North America, but heart disease, diabetes and cancer are medical staples – and there’s a relationship between the two! To stop heading down the heart disease highway, reward yourself for a good workout with a good carbohydrate meal right after (your body best tolerates these carbohydrates after exercise). For the rest of the day, eat your lean protein and a delicious selection of fruits and veggies.

5. Learn to love healthy fats.
There are 3 types of fat – saturated, monounsaturated, and polyunsaturated. Forget about that old “eating fat makes you fat” maxim. Eating all three kinds of fat in a healthy balance (about equal parts of each) can dramatically improve your health, and even help you lose fat. Your saturated fat should come from your animal products and you can even toss in some butter or coconut oil for cooking. Your monounsaturated fat should come from mixed nuts, olives, and olive oil. And your polyunsaturated fat should from flaxseed oil, fish oil, and mixed nuts.

6. Ditch the calorie containing drinks (including fruit juice).
In fact, all of your drinks should come from non-calorie containing beverages. Fruit juice, alcoholic drinks, and sodas – these are all to be removed from your daily fare. Your best choices are water and green tea.

7. Focus on whole foods.
Most of your dietary intake should come from whole foods. There are a few times where supplement drinks and shakes are useful. But most of the time, you’ll do best with whole, largely unprocessed foods.

8. Have 10% foods.
I know you cringed at a few of the rules above. But here’s the thing: 100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible. So you can allow yourself “10% foods” – foods that break rules, but which you’ll allow yourself to eat (or drink, if it’s a beverage) 10% of the time. Just make sure you do the math and determine what 10% of the time really means. For example, if you’re eating 6 meals per day for 7 days of the week – that’s 42 meals. 10% of 42 is about 4. Therefore you’re allowed to “break the rules” on about 4 meals each week.

9. Develop food preparation strategies.
The hardest part about eating well is making sure you can follow the 8 rules above consistently. And this is where preparation comes in. You might know what to eat, but if isn’t available, you’ll blow it when it’s time for a meal.

10. Balance daily food choices with healthy variety.
Let’s face it, when you’re busy during the week, you’re not going to be spending a ton of time whipping up gourmet meals. During these times you’re going to need a set of tasty, easy to make foods that you can eat day in and day out. However, once every day or a few times a week, you need to eat something different, something unique and tasty to stave off boredom and stagnation.

(Taken from Precision Nutrition Strategies for Success. You can download your own copy here.)


“How to Fix a Broken Diet” – John Berardi, Precision Nutrition

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Custom Fit Meals Tasting Tomorrow!

Post 14-Start Date Discount

Tomorrow Jorge from Custom Fit Meals will be here during all classes 4:30 – 6:30pm with sample meals for anyone to try. This is also a great opportunity for anyone to ask him any questions about the company, the food, and the ordering and delivery process. I highly encourage everyone to stop by, even if you aren’t working out (I’m talking to you 66min partner Sunday workout people) and taste the food because it’s AWESOME. Remember, you get 20% off your first order with Custom Fit Meals which is an amazing deal and definitely worth a try.

Come by tomorrow night and grab some grub!

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