Coach Luke Kayyem will be a special guest on tonight’s Body Balance Diet call. To learn more about CrossFit exercises mixed with healthy eating hop on tonights call.
Invite your friends and call in early!
Dial (402) 237 2015
Pass code 585785#
The free call is this evening February 10th at 5:15pm PST, 6:15pm, MST, 7:15pm CST, 8:15pm EST
For more information visit The Body Balance Diet Blog
1 Mix together in a small bowl the lime zest, lime juice, olive oil, and chipotle powder. Put the shrimp in the lime chipotle mixture; make sure each piece is well coated.
2 Spread the bacon pieces out over several layers of paper towels on a microwave-safe plate. Cover with another layer of paper towel. Microwave on high until the bacon fat begins to melt but the bacon is still pliable, about 1 1/2 minutes.
3 Prepare grill on high, direct heat (if grilling) or preheat the oven to 450°F.
4 Working one at a time, wrap a half piece of microwaved bacon around each piece of shrimp. If you are grilling, thread the shrimp onto long, flat skewers (flat skewers make turning the shrimp on the grill easier). If you don’t have flat skewers, I’ve used two thin bamboo skewers (soaked in water for 30 minutes beforehand) to the same effect. If you are using the oven, secure each the bacon onto the shrimp with toothpicks. Place the bacon-wrapped shrimp on a slotted baking pan (lined with foil inside for easy cleaning). Brush remaining lime chipotle mixture on the outside of the bacon-wrapped shrimp.
5 Grill uncovered for 5 to 7 minutes on each side, or bake in the oven for 10-14 minutes, until shrimp is pink and the bacon is crisp.
Makes 12 pieces.
Courtesy of SimplyRecipes.com
http://simplyrecipes.com/recipes/chipotle_lime_bacon-wrapped_shrimp/
There are some great Paleo/Zone friendly recipes in non-paleo/zone places!
Check this one out courtesy of Simply Recipes.com
1 Cut zucchini in half lengthwise. Scoop out insides, leaving shells about 1/4 inch thick. Reserve about half of the insides.
2 Heat 2 Tbsp of olive oil in a skillet on medium high heat. Sauté onion and garlic until soft. Add mushrooms and reserved zucchini insides, and sauté another 2 minutes.
3 In a separate skillet heat a Tbsp of olive oil on medium high heat. Add the ground turkey. Lightly brown the turkey, stirring only occasionally. After the turkey browns on one side, stir it so that it has a chance to brown on other sides. Cook until the ground turkey is lightly browned, about 6 minutes. Stir in the onion and mushroom mixture from the other pan. Add the wine. Stir in tomato, basil and rosemary and cook 1 minute longer. Drain any excess fat. Remove mixture from heat and set it aside.
4 When mixture has cooled, add cheese, egg, salt and pepper. Fill zucchini shells with mixture. Fill a baking pan with 1/4 inch of water. Place filled zucchini halves in pan and bake at 375 degrees for 40 minutes, until golden brown. Remove zucchini from pan and serve while hot.
Serves 4.
http://simplyrecipes.com/recipes/stuffed_zucchini_with_turkey_sausage/
Calling my fellow CrossFitters, joining CrossFit is one of the best decisions you have ever made, the second will be to come out on Saturday 1/30 and let me share with you how to rocket into Fat Loss Success. I will be hosting a Free Fat Loss Workshop at 11:30am.
If you have 5, 15, or 20 pounds you just can’t get rid of no matter how hard you try, this is for you. I will give you my Body Balance Diet 21 day Fat Loss Grocery List, meal ideas and more. This is the perfect food and exercise marriage, it works, plain and simple. I’m also going to mix you up the best Protein Shake you have ever tasted!
Join us for the WOD at 10am and stay for some fun. Bring a note pad and pen. Check out my web site and blog
“It’s time to Get Thin with MyrnaLynn”
Whole milk serves a few different functions. It is a complete meal and is an excellent post-workout drink for recovery and muscle building. It contains protein, fat, vitamins D and K, all necessary for performance and strength gains. It is an inexpensive form of supplementation; it is full muscle building properties and is ideal for trying to build mass. On top of all the good properties, milk is cheap, easy to find, and requires no preparation, so that it can be consumed immediately.
If you are lactose intolerant (actually a quite rare condition) whey protein is an ideal choice. Many forms of whey protein are lactose-free and therefore will not cause problems for those that cannot drink whole milk.
Whey Protein is a by-product of cheese manufactured from cow’s milk. It has the highest biological value of any protein, meaning that it passes through the stomach quickly and is rapidly absorbed by the intestines. For years it has been the staple of many athletes/bodybuilders’ supplement program.
www.CrossFitFootball.com
I had the pleasure of sharing my passion of nutrition with the amazing men and women at Luke Air Force Base. Thank you to Sherri Biringer and everyone at Luke for welcoming me in to your community and letting me talk about the benefits of choosing good food. We spent time going over Paleo/Zone concepts, food quality and balance. The goal was how to start a lifestyle change in order to feel better, look better, perform better and ultimately be “Fit to Fight”! Thank you again for having me!
~Coach Tiffany
Fellow CrossFiters,
It’s exactly a year ago this week I discovered Coach Luke & CrossFit Scottsdale. What a reason to celebrate 2009 and set some even greater goals for 2010, I’m sure many of you feel the same way! Over the last year I have been with you enjoying one of many WOD’s, challenges, and events thanks for being such a great community. This year I also completed my CrossFit Level 1 Certification and along with Coach Tiffany my CrossFit Nutrition Certification.
Many of you may not know that I am a Diet Coach, I have helped many people get to their desired body weight and sustain it without going on any kind of radical eating program or crash diet. With the New Year just ahead I would love to have any of you that are looking for a Balanced Eating program to be a part of my team. Check out www.thebodybalancediet.com to learn more and become one of my fans. Much like CrossFit Scottsdale we have a community of people winning together, we do weekly live conference calls where I will give you the knowledge to understand what getting to your ideal body weight looks and feels like. I have partnered with Coach Luke and promote CrossFit exclusively to my clients who are all across North America.
I have put together a special package for you. My clients typically choose one of my 2 options to join for a sign up fee and then an ongoing monthly commitment but for anyone from CrossFit that joins us, there is simply a one time fee of $199 with no ongoing fees. That provides you access to everything in our members area for an entire year.
So if you have 10, 20, 30 or more lbs you want to lose and keep off and have said 2010 is the year for you to be your personal best, let’s help you do that together. Below is a video of me on Fox 10 giving tips on how to overcome a diet plateau.
It’s time to get thin with MyrnaLynn-
MyrnaLynn@TheBodyBalanceDiet.com
Pumpkin Pie
3 1/2 cup pumpkin puree
1/2 cup unsweetened applesauce
2 eggs
1/4 cup agave nectar
2 Tbsp ground almonds
1/2 tsp each of ginger, cloves, Cinnamon, allspice and nutmeg
1 cup pecans
Combine all of the ingredients except the pecans, in a bowl, mix well. Pour into a dish for Baking pies. Cover with pecans. Bake at 350 degrees for 45 min. Chill before serving.
Sweet Potatoes
1 med yam
1 med sweet potato
1/2 cup unsweetened applesauce
1 Tbsp raw honey
1 Tbsp walnut oil
1/2 tsp cinnamon
1/4 tsp nutmeg
1/8 tsp cloves
Peel the potatoes, and cut them into small pieces. Boil them in a pot of water for around 10 minutes, until soft. Drain the water. Add the remaining ingredients, mash with a potato masher. These are from Scott Hagnas of the Performance Menu:
The VOTES are IN!
Congratulations to Matt Blanton and Shannon Johnson for winning CrossFit Scottsdale’s first Paleo Challenge! Not only did you recieve a ton of health and body composition benefits, you won $200 each! Not too bad for 4 weeks of eating.
Just eating meat, fish, vegetables, nuts, seeds, & fruit here is what they accomplished:
Matt lost 3.4 lbs, 7% body fat & 5 1/2 inches. He gained 11.5 lbs of muscle! His “Fran” time didn’t change but his first Fran was done with 65# and a green band. He did “Fran” after paleo in 6:16 at Rx’d weight and Rx’d pull ups! Awesome Job Matt!
Shannon lost 9.6 lbs, 1% body fat and 5 1/2 inches. She lowered her mile time by 15 seconds and maintained her strength on the shoulder press. Great Job Shannon!
As a whole the 36 participants of the Paleo Challenge lost 150 lbs and 35% body fat! Congratulations to all of you!
Here is some of the feedback the participants gave:
What did you learn or what was the biggest result you experienced on the Paleo Challenge?
“To truly evaluate what I put into my body and how it fuels me for the day and even for the week, and how improtant certain food groups are to energy and general well being.” ~ Brett
“I learned that Paleo is not that hard. I am to the point where I am realizing that food is nutrition for my body…not a past time that I need to indulge in everyday.” ~ Shannon
“Realizing how great I feel taking good care of myself helped me not feel defeated by food.” ~ Ilana
“I can eat with discipline and it doesn’t kill me.” ~Chris F.
“Eating Paleo and doing Crossfit are a high return on a minimal amount of investment. I not only feel better, I am also more productive in business and life in general. Paleo allows you to truly be in touch with what should and should not be in your diet. It was one of the most difficult diets to get started, but it was well worth it and I plan to continue the lifestyle.” ~Matt
Stayed tuned for the next Food Challenge in Jan/Feb 2010!
So the numbers are in and the coaches have collaborated to determine the top 3 male and female contenders for the Paleo Challenge. It was very hard to choose since ALL of you did really well and improved in many ways over the last 4 weeks.
Congratulations to ALL of you first!!!!! I am truly proud of each and everyone of you for the positive changes you made and will continue to make after this experience. Remember this was only a starting point. What you do from here is what matters most. Feel free to email or call me to chat about what to do now.
How this works:
Email me with your vote for the male and female you feel deserves to win the Paleo Challenge.
We determined the top 3 using this criteria:
-Consistency in training
-Consistency in diet and logging in success journal
-Overall most improvement in all areas combined,
–body fat % decrease,
–lean muscle mass increase,
–decrease in times in the Mile and Fran
–increase in strength with the shoulder press
-Least amount of contributions to the accountability jar
Males:
Brett Bartlett–1.5lbs lost, 3.2% body fat lost, gained 4lbs muscle, lost 1 inch, decreased mile by 14 seconds and increased shoulder press by 10#
Matt Blanton–3.4lbs lost, 7% body fat lost, gained 11.5lbs muscle, lost 5 inches, lowered his Fran time.
Jeff Zuhl–11lbs lost, 1% body fat lost, lost 10lbs of muscle, lost 6.5 inches, decreased mile by 1:03 and increased shoulder press by 10#
Females:
Shannon Johnson–9.6lbs lost, 3.77% body fat lost, 2lbs muscle lost, 5.5 inches lost, decreased mile time by 15 seconds and maintained strength in the shoulder press
Ilana Fisher–3lbs lost, 1.2% body fat lost, maintained muscle mass, 3.5 inches lost, only increased her Fran time by 8 seconds doing harder pull ups.
Kristin Johnson–9.2lbs lost, 1.1% body fat lost, 6lbs muscle lost, 3 inches lost, decreased her Fran time by 58 seconds.
I have the before and after pictures as well as all the numbers so you can take a look when you are in for class to see for yourself. Please use the same criteria above when voting for the winner.
I started to do an honorable mention list but all of you ended up on it! So Congrats again and look for a Zone Challenge in January or February 2010!
Here’s to Paleo!
Coach Tiffany
Join CityCenter of CityNorth for Free Fitness Friday's with CrossFit Scottsdale. Bring a great attitude and get ready to jump start your fitness routine. 9:30am at Fountain Court across from Mojo Yogurt.
Come one come all…if you are ready to move into the next stage of your training and want to wear the white band join us on Friday evening at 6:00pm for the L1 test…if you want to see what it’s all about, come and cheer your teammates on. Please be sure to bring your Success Journal so that a Coach can mark off what you pass/fail and your times. To qualify, your baseline time must be under 5:15 (men) and 6:30 (women) at the intermediate level. You will only be allowed one attempt at each exercise.
Free CrossFit class at the Lululemon Showroom at the Borgada 6166 N Scottsdale Rd, Scottsdale. All fitness levels and ages welcome.
new students....or those that just want to brush up and get back on track with their eating habits. Learn what to eat, when to eat and how to do it for optimum results. We will be reviewing the ins and outs of the zone and paleo diet. Plus tips and tricks to make eating optimally a lot easier.
Come network with your fellow CrossFit Scottsdale students and learn their professions and see how we can all help eachother with business. The next CrossFit Scottsdale Connections Luncheon will be held at Calistro Bistro hosted by Devin Walsh at 18221 N. Pima Road #140, Scottsdale, AZ. If you are interested in joining, please rsvp to Ashley; ashley@crossfitscottsdale.com
Join CityCenter of CityNorth for Free Fitness Friday's with CrossFit Scottsdale. Bring a great attitude and get ready to jump start your fitness routine. 9:30am at Fountain Court across from Mojo Yogurt.
time Flies when you're having fun and getting fit! Hors d'ouvres and beverages, lululemon athletica fashion show, CrossFit and CrossFit Kids Workout demos, Raffle, Live Music and Team Awards! Come join us in this GREAT celebration of success. Thank you to all of our amazing students for making this possible. Friends and Family are welcome!
Eating healthy meals doesn’t have to take endless hours of labor. If you know where to shop, what to buy, and how to cook with multiple meals in mind, you can pull together great meals for the whole family with leftovers to spare. Chef Rachel will show you how to simplify meal planning with satisfying salads, easy protein dishes, dressings, and mix and match menu ideas. Wheat free, gluten free, dairy free cooking demonstration. Menu Curried Chicken Salad with Grapes & Nuts Steak Salad with Roasted Vegetables, Avocado & Lime Dressing Baby Greens with Toasted Pecans & Poppy Seed Pineapple Drizzle with Turkey Breast The Everlasting Salad Homemade Beef & Bison Jerky Toasted Nuts with Herbs & Spices
new students....or those that just want to brush up and get back on track with their eating habits. Learn what to eat, when to eat and how to do it for optimum results. We will be reviewing the ins and outs of the zone and paleo diet. Plus tips and tricks to make eating optimally a lot easier.
CrossFit Scottsdale will be having its 2nd Annual Here's to the Hereos WOD event on Saturday September 11th in honor of our Heroes from 9/11. Come train for FREE alongside soldiers from Luke Air Force base, National Guard, Scottsdale police and Fire fighters. Classes will be at 8am, 9am, 10am and 12pm. Be sure to RSVP now as space is limited!
Come network with your fellow CrossFit Scottsdale students and learn their professions and see how we can all help eachother with business. The next CrossFit Scottsdale Connections Luncheon will be hosted by Devra and Carol Tousley, our preferred residential real estate team. Details and location to follow! If you are interested in joining, please rsvp to Ashley; ashley@crossfitscottsdale.com
Come network with your fellow CrossFit Scottsdale students and learn their professions and see how we can all help eachother with business. This month's CrossFit Scottsdale Connections Luncheon will be hosted by Perry Chrisler of Concierge Communications. The meeting will take place at Telesphere 9237 E. Via De Ventura, Suite 250, Scottsdale, AZ 85258. If you are interested in joining, please rsvp to Ashley; ashley@crossfitscottsdale.com
WOW! What a rush... I went from coaching the 5pm class to guest speaking on the "Myrna Lynn Show". ...