Posts Tagged ‘Nutrition’

The thoughts featured in the post and video are mine and mine alone!

Quick and dirty Sunday night dinner for this week’s post. The steps are easy:

  • Heat up some grape tomatoes
  • Mix together kale salad and some dressing
  • Add tomatoes to salad
  • Cook some shrimp on the stove
  • Grill a big fat steak
  • Enjoy!

Total prep to cook time was a little under 45 minutes, but man was this dinner good!

Not only is this super easy to make, but if there is any leftover food, which there rarely is, you get Surf and Turf for a snack!

Today’s question comes from Mr. Pete, an incredible athlete from CrossFit Lakewood in Lakewood, Colorado.

The question is:
“Hi Tom-

We are on a deload week here at CFL. I understand the importance of deload for strength building, but I struggle with how much to eat during this deload cycle. Should I cut back the volume of my food along with cutting back the volume of my lifting?”

What do you think about my answer, guys and gals?

This. Kid. Is. AMAZING.

At 11 years old, Birke Baehr knows more about nutrition, the source of much the food we’re fed each day, and the message the media tries to deliver to us, than most adults I know. Animal and Produce Farms often times follow “less than desirable” practices with their food and livestoc, and Birke shares just a few of them with us, too.

I’m not sitting here suggesting that we boycott “The Man”, and only shop through local co-ops and higher-priced supermarkets. That is an unrealistic overnight change to make for most of us. What I am suggesting, however, is that we take the time to learn a little bit more about the food we buy and eat, and realize that spending another $1 per pound on chicken that was treated in a much more humane and natural way could end up paying itself back to us (in nutritional value your own health), far more than that one dollar we could have saved!

Please watch (and SHARE) this video so more people can hear his powerful message.

“And that, my friends, is how we can make a difference… one kid at a time!”

Blog time again!!

I’m back on the East Coast for two full weeks, and had this idea tonight to accomplish two goals:

Goal #1- To promote my friend Juli’s PaleOMG cookbook which comes out next April!
(Click here to Pre-Order that mo-fo!)

Goal #2- To trick my mom into cooking me awesome meals at least once a day (meals that come from of course)!!

Here’s episode number one 🙂

(and here is the direct link to this Breakfast Lasagna recipe)

Worry no longer, my friends! While Brooke has been absent from posting for the past few days, she has returned. Check out what she’s been up to in this post!


I’m still alive!

What was the name of that Challenge I’m supposed to be doing? Just kidding! I have to apologize for my lack of updates.

In signing up for the Lurong Challenge, I was naive in thinking I could somewhat put my “life” on hold to concentrate on fitness and sticking to a strict eating plan/schedule. I had a dear friend pass away in a motorcycle accident 3 days ago. When I agreed to keep this log of how I’m feeling emotionally, mentally and physically.

That being said, for obvious reason the only thing I have been feeling is sad. Let’s talk about how this challenge has truly helped me in dealing. Yes, Saturday included a sh*t ton of whiskey & beer ! Outside of that I’ve done pretty well at eating clean for the last few days. Last week my biggest challenge with eating was finding enough snacks. (Oh how I miss chips and salsa!) Saturday we made some delicious homemade beef jerky. Thank goodness I have a boyfriend that’s a kick ass cook or I would most likely starve….or eat at my mom’s house every night…or drink my dinner.

Smashby Training, CrossFit, Paleo Challenge, Lurong Challenge, Brooke's Challenge, BrookeJerky

Homemade Jerky! YUM!

Moving on. The workouts! Cossfit801 has completed 2 of the three benchmark wods.

The first, 75 power snatches for time, 9 min. 50 sec. I think it could have been faster. I feel like that day was a big detox day for me. I was super shaky and felt lite headed. I was also a huge bitch this day. No snack, no sugar, needed food. Sorry, everyone around me!

The second was yesterday, 20 burpees 20 KB swings X5 rounds, 12 min. 20 sec. Despite everything going on right now, yesterday felt awesome! It was 12 min. 20 sec. of forgetting everything around me and just trying to push myself hard!
Check out my new kicks. Pretty sure they’re going to make me run faster and lift heavier 🙂

CrossFit, Smashby Training, Pursuit of Paleo, Lurong Challenge, BrookeShoes

How do you like my new shoes? I LOVE them!

Today’s post on “The Pursuit of Paleo” will explain, very simply, the impact that foods will have on our ingrained “nutritional teeter-totter” (I hope Nicole Carroll of CFHQ didn’t patent/copyright that term in her speech about it! At least I’ll reference you guys to my favorite “Paleo” video of all-time. Part 1 is here. Here’s Part 2). Any food that you put in your body will have some sort of effect on your “PH scale” (rated from a score of “0” for Acid to 14 for Alkaline).

This short video does a great job of explaining how, and WHY, the human body needs to maintain a balance for us to stay healthy, and briefly lists some of the major consequences of what happens when either that balance is lost, or when the body needs to work extra hard to maintain it. Imbalances in this scale (as stated in the video) usually stem from the over-consumption of acid-forming foods and beverages, and unhealthy stress in our lives.

From the video:
“Another general rule is the more processed the food, the more acidic it will be.” Hmm… where have we heard that before?

However, while too much acidity in our diet is definitely bad for us, just because a food is acidic does NOT mean it’s bad for you! It’s all about the balance and the QUALITY of the food we eat.

***Let me note, the video featured in this is not a post that focuses on a “pro-paleo” position. I don’t want to incorrectly give that impression.***

What I’m suggesting, is that by being more aware of what we put into our bodies, by learning about the impact that foods have on our “PH balance” as humans AND by following a nutritional guideline of “meat and vegetables, nuts and seeds, some fruit, little starch and no sugar,” (taken from that we will be healthier.


Education is power, so hopefully I’m dropping some knowledge on you guys and gals. 🙂

Enjoy. (Thanks for sharing this video, Trish!)

I created this blog to help people change their lives for the better! I want to help you guys get stronger, faster, and most importantly…. healthier!

That means I support the Paleolithic-style diet that consists of primarily lean meats, vegetables, some fruit, little starch and no sugar.   It’s important to me keep a fair and balanced perspective on nutrition, though, so you guys should see the dietary plans that some people follow, regardless of whether or not your belief systems are in line with theirs.  Am-I-right?

Before we move on, read this next part and read it again, please:
I am not telling anyone to do what is displayed in this video. I do not “support” people feeding their bodies this type of meal.  It’s not healthy and it’s not safe.  Many of you have heard of that show “What Not to Wear.”  Consider this my Pursuit of Paleo post “What Not to Eat.”

HOWEVER, speaking only for myself, and being willing to endure any consequences (which would certainly exist) from my own actions…..

I have found what just might be MY.FAVORITE.MEAL.EVER.

Epic Meal Time guys …. thank you for making my eyes water from the sight of such an amazing creation.


It was a beautiful morning in Denver and I had few minutes to step outside and finally answer Ben’s question from last week, which was “What can you do to prevent being sore the day after a workout?”

I touched on 3 main topics:

  • Ice to reduce swelling
  • Proper nutrition to replenish broken muscles.  (Kevin Ogar, a friend of mine, said this, “Cramming some post workout carbs is a good idea: sweet potatoes, yams, squash, starchy veggies and tuber (besides white potatoes), grassfed meat and butter.  And large quantities of them”)
  • Active stretching and mobility to decrease likelihood of injury and increase range of motion (I would definitely recommend Kelly Starrett’s MobilityWOD)

What do you think, guys?

WELCOME, everyone, to the first Episode of my new Series called: “Ask Smashby”

During these videos, I will field questions directly from you, and give you my best answers! Hopefully we’ll be able to start some great dialogue together.

Our very first question came from CrossFit Lakewood athlete, Heather Beck. She said:
“I’ve been doing Paleo for about 7 weeks now with some “cheats” here and there… Not really noticing any weight loss. Then this last week, I committed 100% and have dropped almost 5 pounds. My cheats were fairly minimal (except one) but curious if anyone has experienced a similar situation with having to be 100% spot on or no results?!”

It’s almost 7 minutes long (so a bit long-winded), but as I get more comfortable with this structure, they’ll get more efficient. I am very curious as to what input you guys have to this video, and really look forward to continue the series!!

What do you think, guys and gals?