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Snacks: Whole Life Challenge

I get asked all the time what are good snacks to eat? Shouldn’t everyone eat at least five times a day? First, what you eat is far more important than when you eat. If three meals a day drives great results for you then more power to you. However some people just get more hungry during the day then will be quenched by only three meals. So how do you snack?

After trying every terrible protein bar on the market, and eating way too much fruit, it came down to micro meals. Make a large container of some sort of a meal and eat a small quantity when you get hungry. This is my go meal for three reasons:

1. Easy to make

2. Reheats well

3. Filling and healthy


It goes down like this. Get about one or two pounds of grass fed ground beef, then sauté it.   Mmmmm look at that delicious red meat.

 Ground Beef

Mushrooms are awesome, you may not like them, but I do. Leave them out if they are not your favorite.

 Beef with mushrrooms

While you’re cooking that steam some organic broccoli.


For flavor I put a little bit of Sriracha in a bowl and mix it up with some soy sauce. You can find gluten free soy sauce out there.

Sriracha and soy sauce

Take the cooked beef, broccoli, and sauce and throw them into a handy container. Shake it all up. I usually keep this it at work because it is where I get the hungriest. You may want to keep one at home also. It lasts around three days. Whenever you get snacky spoon out a half meal portion, heat it up, and go for it.



Make Saturday Morning Delicious! Paleo Pancake Recipe.

Are you hungry? Do Saturday mornings mean a big breakfast for you and your family? If the answer is yes, (and even if its no) check out this YUMMY Paleo Pancake recipe!


6 eggs (room temperature)4 tbsp organic raw honey
2 tsp organic vanilla extract
1/2 c unsweetened vanilla almond milk*
1/2 tsp baking soda
1/2 tsp Himalayan pink sea salt
2/3 c organic coconut flour
1/3 c tapioca flour
1 1/2 tsp pumpkin pie spice
1 tsp cinnamon
1/3 c water
coconut oil/ghee/grass-fed butter
optional: 1/3 c chopped nuts of choice

*substitute regular almond milk or coconut milk


Beat eggs in a large mixing bowl. Add the remaining wet ingredients {except the water}. In a separate bowl, mix together the dry ingredients. Slowly stir the dry ingredients into the wet ingredients. Once mixed, let the batter sit for about 10 minutes to allow the coconut flour time to thicken. Add the water to the batter and stir to incorporate. Depending on desired consistency and how long you let the batter sit, you may want to add a little more water than called for in the recipe. Add 1/2 tablespoon coconut oil, ghee or grass-fed butter to a pan and place over medium heat. Using a large spoon, add batter to the pan to form pancakes. Pan-fry until each side is golden brown {3 to 5 minutes each side}. Repeat with remaining batter, adding more coconut oil/ghee/grass-fed butter to the pan for each batch. Serves 5.

Topping Suggestions:

Chopped berries, nuts, nut butter, raw honey, molasses, maple syrup

{Special Choice}:

Empty bag of frozen berries into a small saucepan and place over medium-low heat while cooking pancakes. Use a spoon to break up the fruit occasionally as it heats and melts. Eventually, this will make a warm, chunky fruit “sauce”. Spread almond butter onto the pancakes and top with a large spoonful of warm fruit sauce to make one heck of a peanut-butter-and-jelly pancake-wich. Mmmm.

Nutrition Facts {per serving}:

395 calories. 11 grams protein, 31 grams carbs, 8 grams fat


Paleo Beef Chili Recipe


Paleo Beef Chili

Who doesn’t love a good bowl of Chili- and how about the Paleo version!  This recipe involves roughly 5lbs of meat, and vegetables and it is absolutely mouth-watering delicious.

Be sure to pick up your grass fed beef next time you are at the gym, it is available for purchase!


  • 1lb of grass-fed ground beef (Pick yours up at CrossFit Scottsdale!)
  • 1lb of grass-fed sirloin steak, top roast, rib-eye, London broil, or flank steak (Pick yours up at CrossFit Scottsdale!)
  • 3-4 thick slices of bacon
  • 4 baby Portabello mushroom caps
  • 6 baby carrot sticks (or one really big carrot)
  • 2 large tomatoes
  • 1 can of tomato paste (not sauce)
  • 1 small onion
  • 4 garlic cloves
  • 2tbsp cumin
  • 1tbsp chili powder
  • 1tbsp paprika or red pepper powder
  • 1tsp coriander powder
  • 1 whole avocado

Dice up all of the vegetables beforehand. Crush the garlic cloves. Combine with the spices in a bowl. Chop up the steak into small diced pieces. Fry the bacon in a pan (do not microwave it, you want to keep the fat in the pan). Once the bacon turns a rich brown colour, remove it and slice it into small pieces. Cook the steak first in the fat until browned on all sides. Remove and place in a bowl. Next, Cook the ground beef in the combined fats until browned. Remove and place in a bowl. Dump EVERYTHING into a crock pot or electric slow cooker. Stir well until the spices dissolve. Cook on LOW for 8-9 hours or on HIGH for 4-5 hours. Top with avocado or cilantro- Then, Enjoy!

New Protein Bars at CrossFit Scottsdale!


 CrossFit Scottsdale is now carrying OHMYBARS!

OHMYBAR is a natural, raw, dairy-free, grain-free protein bar designed to fuel athletes before a workout and help them recover after. Oh and they’re delicious!

No soy. No dairy. No grains. No crap. OHMYBARs are loaded with great quality ingredients for people and athletes who want nothing but the best.

OHMYBARs are made from Nuts, Seeds, Berries, Coconut and Honey.
The protein source for most flavors is Egg-White Protein.

Grab one before or after your next WOD at the gym, they are in the fridge and make a fast, and easy meal on the go!


CrossFit Scottsdale is Now Selling Grass Fed Beef!


CrossFit Scottsdale is now selling Grass Fed Beef!  We are now carrying many different cuts of beef from SAS Meats, a local company founded by CrossFitters, for CrossFitters. Their beef is 100% grass fed and more importantly grass finished. Their steers are free from any pesticides, antibiotics, or growth hormones of any kind, and are off Arizona ranches and finished on their permanent grass pastures. Each cut comes frozen and is labeled by cut and price to make picking out your favorite meats more convenient. Be sure to pick up your favorite cut of beef next time you are in the gym! Now who is hosting the first BBQ?!

The Cuts of Grass Fed Beef We Offer Include:

  • Ribeye Steaks
  • T-bone Steaks
  • Kansas City Steaks
  • Filet Steaks
  • Top Sirloin Steaks
  • Sirloin Steaks
  • Round Steaks
  • Cube Steaks
  • Chuck Roasts
  • Arm Roasts
  • Rump Roasts
  • Tip Roasts
  • Short Ribs
  • Stew Meat
  • Fajita Meat
  • Brisket
  • Ground Beef


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