The final days are here….

Posted by Natalie on February 25, 2010 - Posted in Events There are 3 comments, Add yours!

Have you taken your ‘After’ Paleo Challenge picture?  Make sure you come into the gym Thursday, Friday, or Saturday before noon!  No picture...no prize!!

We’re also hosting our first ever Paleo Potluck on Saturday as the conclusion to our 2010 Paleo Challenge.  Folks have been signing up all week on the board by door...and my mouth waters every time I stop to read the list!  I can’t wait to taste everyone’s Paleo recipes.  We all like to eat....and lots of us like to cook....so this is a chance to celebrate your 2010 Paleo Challenge successes, share a meal, and walk away with tasty new recipes to try!

Here are the quick details:

9AM Elements class is shifted to 11AM--and is open to all gym clients
Photos will be taken between 10:30 and Noon...make sure you come to take that photo...even if you aren’t staying to work out or hang out!
Bring your Paleo Potluck dish--ready to serve! We’ll have some power cords for folks with crock pots--but please bring your own serving dishes and utensils!
Bring a copy of your recipe and cooking instructions---we’ll display them with your food--and we’ll collect them to share with others!
There will be awards for tastiest Paleo dishes...so start cooking!

Are you on this list? We can’t wait to see how you have transformed!

CSA boxes= Great winter greens!

Posted by Natalie on February 24, 2010 - Posted in Recipes There are 3 comments, Add yours!

I’ve been getting my CSA box (Comanche Creek Farms--530-894-7775) for almost a year.  When I started last spring--it was just at the beginning of what I thought was prime time for fruits and veggies, and the box did not disappoint! As we headed into winter I wondered if the variety would remain the same. I’ve been pleasantly surprised each week to find an amazing assortment of produce in my box despite the winter season.

This week my box included grapefruit, pears, baby tomatoes, lettuce, chard, broccoli sweet potato, and carrots.  It is often more then I can get through by myself--but probably perfect for a family.  You also have the option of trading out something from your box--if you aren’t a fan of a particular item.  I actually have been forced to be more creative with cooking—so that I can use some of these vegetables that I would otherwise avoid purchasing in the grocery store.

When I picked up my box last Thursday--I was excited to see a posted menu of buffalo, beef, pork and poultry products offered through JS Bar Ranch and Covalo Pork and Beef.  The items were priced per pound--and ranged from $5.50 for sausage to $15 for the Rib Eye Roast.  I bought a variety of things--including a pound of ground buffalo.

I threw together this combination from my CSA box this week:

Saute 1/2 of a chopped onion and a couple of gloves of garlic in olive oil.  Add handful of sliced mushrooms.  Throw in chopped chard---and saute for a minute or two over high heat.  Lower the heat, throw the lid on the pan and let the chard steam down.  Then add a pound of ground meat (I used the buffalo), and cook thoroughly.  Season to taste.  Meanwhile--I whipped up a batch of my favorite veggie fritters.  This meal is perfect any time of the day--and packs well for lunch too.

Paleo--making it Mainstream

Posted by Natalie on February 22, 2010 - Posted in News There are 4 comments, Add yours!

Most new folks who walk through our door have never even heard of Paleo--much less have any clue how to follow it nutritionally.  Paleo isn’t necessarily the most mainstream ‘diet plan’ out there....however...that’s changing! 

At NorCal Strength and Conditioning we start educating you early--via On-Ramp nutrition emails, weekly blog recipes, monthly Nutrition Talks with Robb--and our yearly Paleo Challenge.  Making changes to your diet isn’t easy--we recognize that--and want to honor that process.  As we near the end of our 2010 Paleo Challenge--I’d like to give a shout out to trainer Sarah Fragoso.  Most of you are familiar with Sarah’s personal transformation, and some of you may have checked out Sarah’s Blog, Everyday Paleo to see how she makes it happen as a ridiculously busy trainer, wife and mother.  So--it may come as no surprise to you that Sarah is being nationally recognized for her ability to ‘walk the walk’--and make Paleo a successful part of her life.  She spent this weekend doing a photo shoot for a spread that will be in the April 26th issue of Woman’s World Magazine!  Sarah--you never cease to amaze me--and I am so proud of you!

Sarah started with baby steps--and so as we near the end our 2010 Paleo Challenge--recognize your small victories in the last 7 weeks...remember it is all part of the process! 

Check out Karina’s blog about the details for this final week of the Paleo Challenge....YOU MUST HAVE YOUR AFTER PICTURES TAKEN BY SATURDAY AT NOON!!

One Day at a Time

Posted by Natalie on February 19, 2010 - Posted in News There is 1 comment, Add yours!

I was checking out the goal board...and counted only 24 peeps who have publicly committed to something (and 4 of them are trainers!).  What’s up folks?

I’ve said this before--and I’ll say it again.  I’m not a fan of failure....I am a big fan of success.  Then....I discovered I’ve been looking at this all wrong!

“There is no failure; there is only feedback. Successful people look at mistakes as outcomes or results, not as failure. Unsuccessful people look at mistakes as permanent and personal.” (Terry Bragg).

Where do you fall in this spectrum?  I’m not happy about it...but I take failure personally.  I need to get over it.  Failure is just feedback---which helps you to do better the next go around. 

Choose a goal.  Write it on the board.  Start the feedback loop....one day a time.

Clearly Laura DeMarco isn’t afraid of failure...and check out the look of pure joy when she finds success.  Click on the picture to view the video!

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The Paleo Challenge Finale is Approaching!

Posted by Sarah on February 18, 2010 - Posted in Recipes There are no comments, Add yours!

Time has flown by and our 2nd annual Paleo challenge is starting to wind down.  As trainers, we have noticed the dedication that you as participants have given to this challenge and your efforts are becoming obvious!!

I can’t wait to see those after pics!!  More than the gains in strength and changes in physical appearance, what I love the most is hearing the discussions of noticeable changes in how you all feel, how eating clean has positively impacted your families, and how this has been an encouraging experience rather than a grueling challenge!!  My hope is that this challenge has introduced some of you to a lifelong quest for a healthier, happier, and physically fit YOU.  Here is a yummy meatball recipe for you all to try.  Find this recipe and more on my blog Everydaypaleo.com

Garden Fresh Meatballs

1.5 lbs ground turkey
1 lb grass fed ground beef
2 zucchinis
1 yam
2 big handfuls spinach
1 12 ounce jar of roasted red peppers
2 cloves garlic
Sea salt and cracked black pepper to taste
2 eggs
¼ to ½ cup almond meal

Grate zucchini and sweet potato.  In a food processor, finely mince spinach, roasted red peppers, and garlic.  Hand mix all ingredients and form into meatballs, a little bigger then a golfball.  Bake in a large baking dish tightly covered with tin foil at 375 for 40-45 minutes.  Makes 20-25 meatballs.

Omega 3s…Are YOU taking them?

Posted by Natalie on February 17, 2010 - Posted in News There are 5 comments, Add yours!

Last night as we finished up with Robb’s Nutrition Talk on the Leaky Gut--we had a few clients stick around after to ask questions, and I was reminded...that sometimes we all need a refresher as to WHY we take so much fish oil! 

Most folks in the gym know that we encourage fish oil consumption to help reduce muscle soreness--and for the healthy (well rested, low stress, adequately fed and watered) adult, that is enough reason to pop a few fish oil capsules every now and then...particularly after a difficult work out.  But there are SO MANY other benefits....and benefits that come from consistently taking the appropriate dosage. 

Check out the following resources to learn more about the benefits of fish oil!
World’s Healthiest Foods
The Paleo Diet
Poliquin Strength Institute

As a rule of thumb you should be taking 1/2 gram of EPA/DHA for every 10lbs. body weight...so follow my math for a person who weighs 140 lbs:
140 lbs/10= 14 X .5 grams = 7 grams = 7000 mg of epa/dha....
Costco (Kirkland Brand) capsules are 1000mg, but only 300 mg of EPA/DHA.... so that means 7000mg /300mg = 24 capsules....
If that seems like a lot...it is!  Start with 3 at each meal (3X per day)....and work up to your prescribed amount.

If you don’t like taking all the pills, you can also buy liquid fish oil at Chico Natural. There are also other brands with capsules that have a greater concentration of EPA/DHA...meaning you don’t have to take as much to meet your prescribed amount.

Leaky Gut…and how to avoid it!

Posted by Natalie on February 15, 2010 - Posted in Events There are 5 comments, Add yours!

Our next Nutrition Talk will be held this Tuesday night at 7:30 PM....and Robb’s topic brings to mind a variety of disgusting images!

Tuesday’s discussion will build on earlier information about Gluten--and delve into symptoms of Leaky Gut and the long term, potentially life threatening consequences.  To put it simply--Leaky Gut is a term that has been used to describe the situation happening in the small intestine as the result of eating cereal grains.  Cereal grains have the potential to disturb the natural balance of the colon and small intestine which leads to inflammation of the small intestine lining.  The small intestine lining has a variety of jobs--one being to provide a barrier between the digestive tract and the rest of the body.  This barrier helps to prevent harmful bacteria and undigested nutrients from escaping into the bloodstream.  If this barrier is weakened...as it is when inflammation occurs, then we have ‘leaks’ in our gut that can cause an immune response in the body.  Come on Tuesday to learn more about the consequences of Leaky Gut as well as how to rehab your digestive system and get back on to track to healthy nutrient absorption!  Click on the picture below to see Robb in action!

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Make it once….enjoy it all week!

Posted by Natalie on February 12, 2010 - Posted in Recipes There are 5 comments, Add yours!

During one of our recent evening On-Ramp discussions we had client ask about protein bars....and which one is the best one if you are trying to eat Paleo.  Those of you that have been around for a while know the answer to that question.  NONE.  But what do you grab in the morning when you are trying to hustle the kids out the door, get to work on time, AND have more than coffee in your belly till lunch?

Eating REAL food--that has endured the least amount of processing before it reaches your mouth--is the goal.  But it is a goal that takes some planning, practice, and a little bit of dedicated time. 

Here is a tasty breakfast recipe that I will make on a Sunday---and then wrap up for breakfast or lunch for the rest of the week.  That way you can take 5 minutes to eat a quick breakfast every day---and only deal with cooking and clean up once!

Skillet Frittata
1 jar roasted red bell peppers, diced
1 container sliced mushrooms
1/2 onion, finely chopped
1 10oz bag frozen spinach
1/2 to 1 lb italian sausage
12 eggs

In a 12 inch, oven safe skillet, crumble italian sausage and cook thoroughly.  Remove from skillet.  Using fat from sausage, saute the bell pepper, mushrooms, onion and spinach for 6-10 minutes.  Add sausage back to the pan and mix completely.  In a seperate bowl whisk 12 eggs and season with salt and pepper.  Pour egg mixture into skillet, over medium low heat.  Pre-heat oven to 400, while eggs set (don’t mix!) for 5-8 minutes.  Then place skillet in oven for another 5-8 minutes to lightly brown the top of the frittata.  Remove from oven--cool.  Slice into wedges and wrap to freeze or serve later in the week!

Paleo challenge…the end is upon us!

Posted by Natalie on February 11, 2010 - Posted in Events There is 1 comment, Add yours!

As you all know we are close to completing our 7 week paleo challenge for 2010. First off, how are you guys doing? Is anyone struggling, is anyone just kickin’ butt on this and want to share some advice? 

This is an important information filled blog so pay close attention!
1.  To end our 2010 Paleo Challenge we will be hosting a Paleo Potluck on Saturday, February 27th.  This also is the official end of the 2010 Paleo Challenge.
2. February 27th at high noon is the cutoff deadline for ‘after’ pictures.  You must have your pictures taken on or before that day! No ifs, ands, or buts.
3. Pictures will commence at 10:30am sharp and will last up until 12:00pm. Here again, if you cannot make this Saturday social gathering please have Natalie or Chrissy take your picture the week prior.
4. On this Saturday the 9AM Class will be moved to 11:00 AM. All clients are welcome to participate in this group class.
5. You should wear the same clothes that you wore on the day of your first picture for the best comparison. If you cannot remember what you wore then you probably need more sleep!

*********The Paleo Potluck*********
We wanted to have a celebration for everyone at the gym after the Challenge, so we are! The fun social gathering will be held on February 27th, 2010 at noon after the 11AM class.  If you have a recipe that you’ve perfected during your 7 week initiation to the caveman family then please bring it. Here are the rules and regs on being involved with this:

1. Your dish must be Paleo!!! Meaning it must consist of at least one of these items; meat, veggies, fruit, nuts and or seeds. Absolutely no gluten free brownies, cakes, or cookies. After all, what cavemen made those things?????
2. If you are making something hot please make sure that you have it in an appropriate container and serving utensils, as we will not be providing any for you!
3. Please remember that this will be for many people so the smaller you can slice it and dice it, the better.
4. Please bring your recipe written on one piece of paper so that we can take all of the recipes and make copies (and to ensure that it is in fact paleo )
5. We will be providing coffee and all the plates, napkins, and silverware.
6. There just may be a nice little reward for the best dish of the day!
7. ANYONE CAN BE INVOLVED WITH THIS, NOT JUST THE CHALLENGE PARTICIPANTS!

Okay, so this is all I’ve got for now so good luck to everyone with the remaining challenge weeks, and start thinking of your special dish.

A Shout Out to the Bering Sea!

Posted by Karina on February 09, 2010 - Posted in News There are 7 comments, Add yours!

My brother, Marcus Cardenas, is a fellow crossfitter, who works out at our gym a few months out of the year. The other months are spent out fishing in the Bering Sea, where the winter temperature averages -20. No more complaining about how cold our gym is!!!!!

The boat he works on is about 680ft in length. That is roughly 2 football fields! Amazingly huge! These guys work 12-14 hour days and the rest is spent sleeping, and for a few, working out. You would think with such a huge boat and successful business that they would be able to have an OK workout facility. WRONG!

Marcus sent me a few pics of his workout facility. I was shocked and quite frankly, started counting my lucky stars that I have access to our amazing facility. Just so you all know, our gym was voted on one of the top 30 gyms in America by Mens Health Magazine. To check out the article online, click here.

I do feel bad for the guy considering the below freezing temps and rusty equipment he has to work with, but man I like his style. He is still managing to get in workouts a few times a week and work some of the skills that all of the trainers taught him. A few of them are difficult with the 30 ft swells but is happy to be doing what he can. I can learn a lot from someone who makes no excuses! Kudos bro!  He’s even sporting a NorCal t-shirt...way to support!