Paleo Challenge Tip #2 By Robin Roach

I hope you are doing well on the first part of your challenge and you are adjusting well.

For Week 2 Meal Planning is Key.

  1. Sit down every week.  Make a calendar Monday – Friday and make a plan.

Here is simple meal plan with easy prep. You can 3 proteins and work them into meals throughout the week with ease to start.

  1. Salmon – Salmon is fish that is widely popular.  Easy to digest and has valuable Omega 3 and Omega 6 fats.

Grilled Salmon can be boiled and then put in bags and frozen for individual meals. Some ideas for Salmon.


Grilled Salmon can be paired with a mixed green salad., butternut squash, rice or mashed cauliflower, steamed yellow or green squash.

  1. Grilled Chicken – Prepare Grilled Chicken and freeze in portions in bags.  Chicken or Turkey is a nice lean protein that can be made many different ways.

Grilled Chicken Salad with mixed greens, add some fruit like apples and walnuts, or strawberries and sunflower seeds.  Make is mexi with avocado, jalapeno.  Make some mexi riced cauliflower.   Green Squash noodles with mushrooms and the chicken sauté in garlic and oil and plum tomatoes.

  1. Shrimp – Buy it precooked and frozen.  You will have it at the ready all the time!!  For salads, stir fries, fish tacos.
  1. Make a big batch of an easy Pre-Cooked Meal.  Septerate them in to freezer containers or bag and grab and go for a quick meal.  Sweet Potato, Kale and Turkey Chili is a great one!!  (See Recipe Below.)
  1. Eggs!! Eggs are high in protein and Omega Fats.  You can scramble them, poach them and put them over a salad.  Keep a few dozen hard boiled for a quick protein pick me up.  Make mini frittatas in muffin pans for quick out the door breakfast. Pair it with a banana.

Just a few notes.  Never go the gym without eating!! Always have a small applesauce or banana on you. Eat it before you go in.  When you leave have a quick protein.  There are some good clean and paleo acceptable egg white protein powders out there.  Fueling and recovery are key to progressing in your fitness goals.

Sweet Potato, Kale and Turkey or Beef Chili

2lbs of Lean Turkey or Beef

2 Large Sweet Potatoes (you can also use Butternut squash, turnips, or acorn squash)

1 Large bag of Kale or Swiss Chard (Make sure you remove ribs even if it is bagged variety.)

1 jalapeno – seeded or not seeded up to you.

1 handful of fresh cilantro chopped

1 Onion Chopped

8 Plump Tomatoes (do not take the seeds out!)

¼ Cup of Clean Salsa (Traders Joes works well)

3 Garlic Gloves Chopped

2 Cups Chicken Bone Broth Lower Sodium

1 Chili Powder, Cumin, Black Pepper to taste

1 Dash of Cinnamon

1 tablespoon of avocado for the top.

In a heavy bottom pot add 1 tablespoon of coconut oil and sauté all the veggies and peppers. Then add turkey and cook through.   Add the broth. Seasoning, salsa, add the diced sweet potatoes and simmer for 1 hour.  Check for seasoning and add if necessary.  When the potatoes are soft adding the kale and wilt.   Serve with a table spoon of avocado on top.

1 Cup is a Serving.  It is also great on top of a tossed salad or even veggie noodles.

You can always contact me or follow me on Instagram @crossfitmommy23

Breakfast Power Muffins on the Go!

12 Large eggs, cracked and scrambled (add a bit of Almond Milk while scrambling)

1 Cup small diced of the following (or your favorite veggies) Red, Green and Yellow Pepper, Spinach or Kale, onion or green onion and mushroom.

Spray muffin tin with coconut oil spray OR grease well with solid coconut oil (I just find they get greasy with the oil)

Pour your mixture into the tins.  Add some Almond Milk Cheese on top if you like.  Bake in a 400-degree oven 30-40 min or until done.  Let them cool and pop them out.  Put 2 to a bag and freeze or toss in fridge.  Grab them on your way out with a bag of apples (you can buy them bagged) or even a cup of strawberries.

Paelo Challenge Tips by Robin Roach

Welcome to the Paleo Challenge

My name is Robin Roach and I am one of the original members of CFTE joining over 3 years ago.   It has been life changing in ways I cannot describe.  One is being introduced to the Paleo Diet.   I have been working full 90% Paleo for over 2.5 years.   Through that I have learned to navigate the diet in such a way it completely fits into my everyday life with ease.

You can make and have amazing meals every day.  Just like your first step to exercise and get healthy this will take time to get used to.  But once you have developed your routine and it becomes part of your everyday life you will find it easy to follow and prep meals.  Even if you are “not a cook”.


Here are few tips for beginners.  If you have any questions feel free to contact me.

  1. Keep it Simple.  The first week or 2 keep it simple.   Sit down and either using an app like My Fitness Pal or get a journal and write it down.  Create a weeks worth of Menu’s before you go shopping.   This will help you focus.  Use sites like Paleo Grubs, and Nom Nom Paleo for ideas as well.  I will be sending Coach Tone recipes and sample meal plans.  But everyone’s needs are different so they are only a guideline.
  1. Shop the perimeter of the store.  Stay away from the middle isles as they tend to carry the most processed food.  Keep in mind the dairy section.  Unsweetened Nut and Coconut milks are allowed. Make sure there is NO ADDED SUGAR!  Once you are done with the perimeter.  Work your list though the natural isle then the others.
  1. Do not shop hungry. I am sure you have heard that 100x but there is validity to it.  Especially when you are just starting out and the temptations are magnified.
  1. Use resources.  Don’t be afraid to look up items and read labels for hidden soy, sugar, and grains.  Buy Organic when you can.  For an organic guideline for produce.
  1. STAY AWAY from Paleo Desserts! While they are temping keep in mind they are extremely calorie dense and like regular desserts and treat for a celebration or every now and then is fine but don’t over do it.  Paleo Breakfast muffins are a great alternative and provide good fats and nutrients .   Fruit is great but also can be high in sugar so watch your fruit intake same with nuts, and dried fruit.  Make your own trail mix.  (This will be part of the first snack recipes)
  1. Realize this a new journey and it part of your overall fitness journey.

Finally you go this!! It might seem overwhelming as any new endeavor but if you keep at it and give it a real chance it will work and improve your overall performance and wellbeing.

Coach Tone’s Dose of Total Empowerment

Whether you are here working out at CFTE or at the office or with your family and friends or just in the act of enjoying life, I encourage you to be the best version of yourself and “play full out.”  True power can only be achieved only through powerful intentions, full commitment, and engaging 100% of your energy into action. Know that the more overall energy you have, the more present and sharp you are and the quicker and better you are able to make the best choices. Practice discernment and non-judgement and simultaneously use logic, emotion, and intuition to make quick and accurate decisions.  Know that you are always at choice, and so, instead of reacting, respond by adjusting to given circumstances. This will be of such great benefit to you and to those around you. See you at box!


Total Empowerment Blog: Visioning

Without vision, your workout and goals will not be as effective as it could be.  It’s important to see a vision of who you really want to be or what you want to experience.  This process is much more than simply visioning outer achievements; it involves more energy than intentions.  The visioning comes from the CFTE Athlete being able to see and feel “a new me.”  Then, energetically, the vision is set in motion along with your WOD’s.  What you focus on, expands.
Here are a few tips on creating a vision:
1. Paint a picture in your mind as if it already occurred, the new you.
2. Make sure the vision is powerful, exciting, and purposeful.
Ex: Imagine that it’s one year from now and you have reached your fitness goal. Paint a picture of what you see. Remember to include all the senses, people, and places that will be just right for this scenario to flourish.
If you are interested in designing a vision that is exciting, purposeful, and fulfilling, and one that you will be inspired to create, email us at

Check out our video!


November is Gratitude Month!

November is gratitude month! What would it be like if you were grateful for every condition and circumstance in life, no matter how imperfect you imagine it to be?  How would it make you feel?  Here is an exercise you can do to practice the Power of Gratitude: While driving to work, to CFTE, or anywhere, focus on what you “get to” do instead of what you “have to” do. With gratitude realize that you don’t have to do anything. You get to go to a job, you get to spend time with your family, you get to go to CFTE to improve your health and become fit. Or, you simply take a walk… outside, in a mall, at your school, on your 200, 400, or 800 Meter run, or anywhere else you can think of, and think about all the things, big and small, that you are grateful for. Fill yourself with the emotions of gratitude. Feel it. Gratitude floods your body and brain with emotions that uplift you and energize you rather than stress hormones that drain you. It’s simple, it’s powerful, and it’s a great way to feed yourself with positivity. The research shows you can’t be stressed and thankful at the same time so when you combine gratitude with physical exercise, you give yourself a double boost of positive energy. You flood your brain and body with positive emotions and natural antidepressants that uplift you rather than the stress hormones that drain your energy and slowly kill you. By the time you get to work or school or CrossFit Total Empowerment 😉 – you are ready for a great day! What are you grateful for? What do you “get to” do?! Share your gratitude here!

Paleo Pumpkin Bread – Thank you, Robin Roach, for sharing!


  • 1 1/2 cups of almond flour
  • 3/4 cup of canned pumpkin ( not pie filling )
  • 3 eggs, whisked
  • 1/4 cup raw honey
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 tbs cinnamon
  • 2 tsp of pumpkin pie spice
  • 1 tsp of vanilla
  • 3 tbs of coconut oil, melted
  • OPTIONAL: 1/2 cup of semisweet dark chocolate mini-chips (I use the Enjoy Life brand). You can also add nuts as a substitute, or this bread is awesome without anything!


  1. First combine all the dry ingredients together in a medium-sized bowl
  2. Next, in a small bowl, mix all the wet ingredients together
  3. Now pour the wet ingredients into the larger dry ingredients bowl and stir until combined
  4. Fold in chocolate chips or nuts (OPTIONAL)
  5. Preheat oven to 350 degrees F
  6. Grease a bread pan of your choice (I made mine in an 8″ pan) and pour in the mix
  7. Bake at 350-degrees F for 35 to 45 minutes. Check doneness by inserting a toothpick…if it comes out clean, the bread’s done
  8. Cool, slice, serve and enjoy!

Q: How many Calories should I be eating?


There are two questions we often hear: (1) What should I eat and (2) How many calories?

From the outset, it is important to realize a calorie is not a calorie.  Nutritionally speaking, not all calories are created equal.  While we look at calories for this challenge, we stand by eating nutrient dense foods.  Focus on the specifics of those calories.  It is not just about calories in and calories out.

For instance, here are some general examples of what we recommend:


  • Protein: 80 to 100 g per day (1g = 4 calories)
  • Fat: 75 to 100 g per day (1g = 9 calories)
  • Carbs: 80 to 100 g per day (1g = 4 calories)


  • Protein: 100 to 120 g per day
  • Fat: 85 to 110 g per day
  • Carbs: 150g per day

For weight-loss, we typically recommend 10 to 12 calories per pound.  That means a 150 pound individual looking to lose weight would eat approximately 1,500 to 1,800 calories per day.  A specific calorie breakdown for the 150 pound individual looking to lose weight would look something like this:

  • 100 g Protein:    400 Calories
  • 100 g Carbs:    400 Calories
  • 80 g Fat:    720 Calories
  • Total:        1520 Calories

Do not be afraid of healthy fats because they contain more calories. Fat helps you absorb more nutrients and can raise your good cholesterol.

It is important to understand that these are just general recommendations that are not set in stone, as everyone is a different.  That is why keeping a journal is important.  It can help you track you input (the foods you put into your body) and your output (your quality of life, blood work, whether you are stronger, faster and more mobile).  Check out smart phone apps such as MyFitnessPal to help you chart input versus output.

About the Author: Jeremy Mullins is an author, nutritionist, and nationwide nutrition speaker with over 12 years of experience specializing in weight loss and teaching others how to eat well. Check out his eBook “Plan Ahead Paleo: An Easy 30-Day Meal Plan for Eating Well” at or (challenge participants receive 50% off – $9.99 – with coupon code LURONG).  Jeremy and his co-author Tiffany Lockhart, MS RD are always asked “What should I eat?”  This is their answer.  The eBook includes 30 days of nutritionally analyzed Paleo meal plans, complete with recipes, weekly shopping lists, food prep instructions and more.

By Jeremy Mullins, Lurong Team Expert | Tue, Sep 16, 2014 05:30AM | Food & Nutrition

Paleo Recipe Side Dish




Prep Time: 0 hours 15 mins

Cook Time: 0 hours 10 mins

Serves: 4-6



2-3 large heads of broccoli chopped into bite size pieces

5 pieces of bacon, cooked and chopped (save the grease)

1/4 cup red onions chopped

1/4 cup raw sunflower or pumpkin seeds

1/2 cup dried cranberries (no sugar added)

1/2 cup almonds sliced

1/4 cup red wine vinegar

1 tbsp extra virgin olive oil

1/4 tsp sea salt

1/4 tsp pepper


Cook bacon in the oven until crispy and set aside but reserve the bacon grease

In a large bowl add your raw broccoli, onion, seeds, cranberries, red vinegar

Chop the bacon and add bacon and grease to the bowl

Add salt and pepper and mix up carefully coating with bacon, grease and vinegar

Add a spash of olive oil and keep refrigerated until ready to serve

Paleo Recipe Entree




Prep Time: 0 hours 30 mins

Cook Time: 0 hours 20 mins

Serves: 7-8



1 lb ground pork

1 lb ground turkey

4 tbsp balsamic vinegar

4 tbsp dijon mustard

3 garlic cloves minced

1/2 tsp italian seasoning

1/4 tsp sea salt

1/4 tsp pepper


Mix all ingredients in a large bowl using a wooden spoon or your hands

Place in the refrigerator for 20-30 minutes

After refrigerated form into 7-8 patties

You can cook these on the grill or broil them

Put under the broiler on high for 10-15 minutes

Flip and broil another 5-7 minutes until cooked through and golden brown