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Food & Nutrition

COTH Fat-Loss Challenge, 2017

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Hello, wonderful Workhorses! I’m proud to announce the next big thing at our box: the Crossfit on the Hill Fat-Loss Challenge!

With the new year and old man winter upon us, let’s all use this time to prepare for the upcoming CrossFit Open and, of course, beach season (yes, we’re thinking that far ahead!).  No better way to start than to supplement the hard work you all put in at the box with customized meal plans to help meet your activity and schedule.

While we can’t emphasize enough the value of coming in and working hard at the gym throughout the week, we also can’t ignore what may be the most valuable aspect of attaining our physical goals: eating the right meals at the right times.

Why should you consider this?

Our nutrition plays a vital part in how we perform (at work and at the gym), and how we recover from those exhausting daily WODs. We’ve designed a macronutrient valued template, which will calculate your macro intakes based off your body composition. You’ll weigh in, take your measurements, follow the template and consult with your coach along the 12-week journey.

Our methods come from proven nutritional dieting programs (specifically, “The Renaissance Diet” by Renaissance Periodization), which fuels Crossfitters, Powerlifters, Olympic weightlifters, and other kinds of competitive athletes. Not sold on the methods? Their work speaks for themselves!

Well that’s great but what the heck is a Macro?

Macro’s, short for macronutrients, are a collection of nutritional components, mainly protein, fats, and carbohydrates consumed in our daily diets. In order for us to best achieve our goals of fat loss or muscle gain, macronutrients and the times consumed must be adjusted and accounted for throughout the entirety of our diet.

The key here is calorie balance and where we retrieve those calories (what food sources) and at what times. Burning more of what you put in = fat loss. More information on this will be included in our nutritional seminar which will be held before we begin.

Have we piqued your interest?  Keep reading…

Our Fat-Loss challenge will last 12-weeks and will break down into 4-phases (Base, Cut 1, Cut 2, Cut 3). Each member that participates will be included on a team which will be lead by a coach. Every week you’ll be required take measurements/weigh in with your coach, so we can better track your results and cater the plan to fit your goals.

A meal tracking/scoring template will be provided to each athlete and shared amongst you and your teammates. Scores will be added up at the end of the week to track team progress and at the end of the challenge to determine the winning team. Also, if you wish to participate in the individual challenge, you can submit weekly pictures, displaying your results and at the end of the challenge, prizes will be awarded to the individual with the biggest turn around!

Additionally, a private Facebook group page will be created to encourage participants, share recipes and display physical results (pictures are optional).

What can I eat? Is this some crazy caveman nonsense?

No. This is not a caveman/cavewomen diet, although you can stick to eating paleo if that’s your schtick. Our macronutrient values come from all types of food (rice, beans, meat, veggies and even…sugar!). Like everything in life, too much of one thing is bad for you, which is why our plan is to incorporate a little bit of everything in moderation and at the right times. A list of recommended foods will be provided to all athletes and more information will be provided during our introduction seminar.

What’s the cost?

$50 per athlete. $20 of your entry fee will be applied to a collective prize pot. Upon completing our challenge, we’ll issue prizes for two categories – Best looking results and Highest collective team score.

Additionally, if you sign up before February 6th, use the coupon code LESSFATMOREMUSCLE to save $10 dollars!

How about some prize info?

Ok, so you need a little more motivation? Here’s what we’ve got in store for our winners:

Individual prizes:
1st place – 60% of the collective prize cash pool, a complimentary 1 hour massage from Boston Massage Associates, an additional month pass, and a 2 week pass for a friend/family member.

2nd place – 30% of the collective prize cash pool, a complimentary 30 min massage from Boston Massage Associates and a 2 week pass for a friend/family member.

3rd place – 10% of the collective prize cash pool and a 2 week pass for a friend/family member.

Team Prize:
1st place
– $100 towards a group lunch. Let’s feast!

What everyone wins:
New found confidence, higher energy outputs and a new looking you heading into the spring! You’ll also be registered into our upcoming spring partner challenges!

When do we begin?

Enrollment is now open and can be purchased here: https://coth.frontdeskhq.com/events/2324454.

The challenge is set to begin February 10th and last until May 5th. That’s a Friday start/end date. Trust me, it’ll be worth it to end on a Friday and celebrate your success that following weekend.

A nutrition seminar will be held Saturday, February 4th at Crossfit on the Hill. The challenge will be covered in full detail and questions, comments, and concerns will be addressed.

Interested in learning more? Feel free to reach out to a coach or you can send along any questions/inquires to joel@crossfitonthehill.com.

Recipe of the month – March 2015

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Kickin’ BBQ Shredded Chicken

From Stupid Easy Paleo
Ingredients:

  • 1 whole, large chicken
  • 2 Tablespoons ghee or your fat of choice
  • ½ white onion, minced
  • 3 garlic cloves, crushed
  • 1½ cups apple cider vinegar
  • ½ cup tomato sauce or crushed tomatoes
  • 2 Tablespoons tomato paste
  • 3 Tablespoons honey
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1 teaspoon Tabasco or hot sauce
Directions:
  1. Rinse and pat the chicken dry. Place it in the slow cooker and sprinkle with salt and pepper. Cook on high for 3 hours or low for 5 hours.
  2. (Alternatives to making a crock pot chicken: poach 1½ to 2 pounds of chicken breasts or buy a pre-made rotisserie chicken from the market.)
  3. In a large saucepan, melt the ghee over medium heat. Add the minced onion and cook for 4-5 minutes or until softened.
  4. Now, add the rest of the ingredients: garlic, apple cider vinegar, tomato sauce, tomato paste, honey, salt, black pepper, and Tabasco. Stir well and bring to a boil, then reduce to a simmer over low heat.
  5. Simmer the sauce until the volume has reduced by a quarter to a third. It should be slightly thickened but not pasty.
  6. When the chicken has cooled a bit, shred the meat and add the BBQ sauce.

2014 Spring Paleo Challenge

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Hey gang,

I hope you are well. I am writing to encourage all of you to participate in the 30 day Paleo Challenge from May 5th to June 3th. Anyone can participate even if you do not participate in the CrossFit on the Hill WODs (only people who are COTH members are eligible for the prize). At the end of the 30 days, we will choose a female and male winner. They will receive some cool prizes, details to follow.

The Paleo diet originated from research led by Loren Cordain on the Eskimo population and other populations who are not exposed to processed food. The early research showed that this population did not have the long list of diseases that we see in United States. Further research, done by Loren Cordain’s group, showed the direct relationship between processed and high glycemic food to diseases like diabetes, high blood pressure, dyslipidemia, obesity, and even autoimmune diseases (Crohn’s disease, celiac and arthritis). The Paleo diet includes meat, poultry, fish, nuts, seeds, fruits and vegetables. No room for excessive intake of high glycemic foods, natural or processed. When people increase the dietary intake of fruits, vegetables, nuts, seeds, meat and fish they also start to lose weight. It is a win-win scenario. To top it all off, your performance during daily tasks, sports and CrossFit workouts will improve as well. More information will be shared on Wednesday, April 30th at 7:00pm and Saturday, May 3rd at 9:30am at CrossFit on the Hill. If you are interested but cannot attend the info sessions please email us at info@onthehillfitness.com.

Read below for a preview of the rules and the scoring system for the challenge.

 

Rules

  • Paleo Challenge is for 30 days; however we encourage everyone to make these changes a sustainable part of their lifestyle.
  • You must keep a daily food and workout journal.
  • You must attend the paleo seminar or speak with a coach regarding the challenge.
  • You must be measured before and after entering. The measurements need to be taken Pre-WOD and the last day to get measured is May 5th.
  • There is a $20 buy-in to participate in the Paleo Challenge.
  • Everyone will perform “Cindy” on May 5th and again June 3rd to compare your scores.

 

Scoring

You will start with 15 points each day but have the potential to end up with 20 points. You will add bonus points based on fish oil consumption, mobility, CrossFit, and sleep. You will subtract points based on the quality of foods you eat. Here’s the breakdown:

15 points for a full day of all Paleo-friendly meals and snacks
+2 for CrossFit
+1 for extra mobility (at home, before or after class)
+1 for at least 6 grams of a quality fish oil
+1 for 7+ hours of sleep
= 20 possible points per day

 

Deducting points

-1 point for every serving of: deli meats, cured bacon, sausage, beans, hummus, peanuts, agave, honey, salt, peas, dried fruit, most salad dressings, greater than one serving (5 oz.) of red wine

-2 points for every serving of: dairy (milk, yogurt, cheese, butter), soy products, quinoa

-3 points for every serving of: cereal, grains, wheat, oats, corn, tortilla chips, bread, rice, pasta, noodles, hot dogs

-4 points for every serving of: soda, juice, sports drinks, potatoes, fried food, chicken wings, most restaurant appetizers, pizza, cookies, baked goods, ice cream, frozen yogurt, sweets, pancakes, ketchup, processed marinades, BBQ sauce, sugar-added dried fruit, beer, and ALL alcoholic drinks (besides one serving of red wine, 5 oz., and tequila, 1.5 oz.).

Get with a coach before class to get your measurements.

See you on the Hill,

3-Ingredient Paleo Pancakes

By | Food & Nutrition | One Comment

Hey guys,

If you’re getting sick of having eggs for breakfast every day you should try this recipe. It couldn’t be easier to make and these pancakes are AWESOME.

Ingredients (serves 2)

3 bananas

3 eggs

1/2 cup almond butter

Directions

1. Combine all of your ingredients in a blender or food processor and mix well until you have a batter.

2. Pour your batter making 3-4 inch pancakes into a greased or non-stick skillet on medium heat.

3. Cook 2-3 minutes per side and then flip for 2-3 minutes.

4. Top with fresh fruit, agave nectar, etc.

Paleo Buffalo Crock Pot Chicken

By | Food & Nutrition | 3 Comments

Hey Cavemen and women,

This is probably the easiest paleo recipe that I have found yet. And it is delicious. My roommates and I pretty much make it every other week.

Buffalo-Ranch Pulled Chicken 

Ingredients

5-6 chicken breasts

1/2 tbsp dried parsley

1 tsp garlic powder

1 tbsp onion powder

1/2 tsp dried thyme

1 cup Frank’s Red Hot Sauce

Directions

Place chicken in slow cooker

Mix all ingredients in a separate bowl then pour over chicken

Cook on low for 6 1/2-7 hours.

Tear apart with two forks.

Gingered Carrots with Mahi Mahi Recipe

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Hey Cavepeople,

Check out this recipe that was recommended to me by a friend. She bought some frozen mahi mahi from Costco, thawed it overnight and cut it into chunks.

Ingredients

4 carrots, sliced

3 tablespoons grass fed butter or coconut oil

5 green onions, diced

½ teaspoon fresh grated ginger

1 teaspoon crushed garlic

1 pound of mahi mahi pieces or other white fish of your choice

1 tablespoon fresh lemon juice

½ cup chicken broth

1 tablespoon coconut aminos or 1/2 teaspoon of wheat free tamari

Fresh ground black pepper and sea salt to taste

Directions

Saute the carrots in 2 tablespoons of the butter or coconut oil over medium heat for 5-7 minutes or until the carrots start to brown.

While the carrots are cooking, mix the chicken broth, coconut aminos or tamari and black pepper together in a bowl and set aside.

Add the green onions to the carrots and cook for another minute.  Add the lemon juice, ginger, and garlic to the pan and sauté just until the veggies are coated with the ginger and garlic.

Sprinkle with a little sea salt, stir again, and remove the carrot mixture from the pan and set aside.  Add the remaining tablespoon of butter or coconut oil to the same pan and melt over medium heat. Add the fish pieces and cook for 1 minute on each side, making sure that your pan is nice and hot so that the fish sear and turn golden brown on each side.

Pour the chicken broth mixture that you made earlier over the fish, cover and cook for another 1 – 2 minutes or until the fish is tender and flakes apart easily. Serve the fish over the gingered carrots.

Serves 2-3 adults.

Matt’s Paleo Turkey Chili Recipe

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Hey All-

I hope you are enjoying your snow day/weekend. Here is a recipe that one of our members sent us recently that we thought you might enjoy:

2 large (28 oz) cans of diced tomatoes
1 onion, chopped
2 bell peppers, chopped
1 container mushrooms, sliced
Fresh garlic (to taste)
1 lb ground turkey breast
Chili Powder
Paprika
Cayenne Pepper
Red Pepper Flakes

Cook the tomatoes, vegetables, and garlic in a large pot on medium heat. While you are doing this, brown the turkey. As the turkey cooks, you can season it with spices if you want the chili to have a little more of a kick. When the turkey is cooked, add it to the pot. Season to taste with the chili powder, paprika, cayenne pepper, and red pepper flakes. I generally start seasoning it lightly, and then add more based on how spicy I want it that day. Once the vegetables are cooked, reduce the heat to a simmer. Simmer for at least an hour.

Stay warm!

Jenna

Brisket Done the Paleo Way

By | Food & Nutrition | 4 Comments

Hey Everyone,

As the 30 day Paleo Challenge has officially commenced I thought you might appreciate some recipes that you’ll definitely want to try for yourselves. Here is my latest crock pot creation, courtesy of www.ourfullplate.com:

Paleo Crock Pot Coffee and Chocolate Brisket

(sounds weird but tastes delicious)

With cauliflower mash (NOT mashed potatoes)

Prep time: 10 mins Cook time: 10 hours
Serves: 4

Ingredients
3 lbs of beef brisket
1/3 cup of ground coffee (I used decaf because I wanted to get rid of it but you can use the real stuff if you prefer)
1 1/2 tablespoons of ground cumin
1 1/2 teaspoons of unsweetened cocoa powder
1 can of coconut milk, fat separated from the “milk”/ liquid on the bottom
Instructions
1. Prepare the dry rub by mixing all the dry ingredients/ spices listed above.
2. Once the rub is thoroughly mixed, prepare to rub the spices into the flesh of the beef. Coat all sides as much as possible.
3. Poor the liquid of the coconut milk on the bottom of the crock pot (saving the fatty white part on top of the can for later) and then place your brisket on top of the liquid. I put the fat side up when I placed it in the crock pot.
4. Take the fattier portion of the coconut milk (when you open a can of coconut milk, you will find a white creamy part that usually congeals on top and clear liquid on the bottom) and add that to the top of the brisket.
5. Cook on low for up to 10 hours.

Eat with a side of vegetables or a sweet potato. Enjoy!

 

See you on the Hill,

Jenna

 

Paleo Challenge starts Monday, 2/04/13

By | Announcements, Fitness education, Food & Nutrition | No Comments

 

 

 

 

 

 

 

Hey gang,

I hope you are well. I am writing to encourage all of you to participate on the 30 day Paleo Challenge from February 4th to March 6th. Anyone can participate even if you do not participate of the Crossfit on the Hill WODs. (only people who are attending classes are eligible for the prize).

The Paleo diet originated from research led by Loren Cordain on the Eskimo population and other populations who are not exposed to processed food. The early research showed that this population did not have the long list of diseases that we see in United States. Further research, done by Loren Cordain’s group, showed the direct relationship between processed and high glycemic food to diseases like diabetes, high blood pressure, dyslipidemia, obesity, and even autoimmune diseases (Crohn’s disease, celiac and arthritis). The Paleo diet includes meat, poultry, fish, nuts, seeds, fruits and vegetables. No room for excessive intake of high glycemic food natural or processed. When people increase the dietary intake of fruits, vegetables, nuts, seeds, meat and fish they also started to lose weight. So it is a win-win scenario. To top it all off! Your performance on daily tasks, sports and CrossFit workouts increase too. More information will be shared on Friday, February 1st starting at 7:30p at CrossFit on the Hill. If you are interested but cannot attend the info sessions please email us at info@onthehillfitness.com.

Below there is a preview of the rules and the scoring system for the challenge.

Rules

  1. Paleo challenge is for 30 days; however we encourage everyone to make these changes a sustainable part of their lifestyle.
  2. You must keep a daily food and workout journal.
  3. You must attend the paleo seminar or speak with a coach regarding the challenge.
  4. You must be measured before and after entering.
  5. Suggested donation to participate in the challenge is $5 to $20. The funds collected will benefit Fresh Truck (http://thefreshtruck.org/)

Scoring

You will start with 15 points each day but have the potential to end up with 20 points. You will add bonus points based on fish oil consumption, mobility, CrossFit, and sleep. You will subtract points based on the quality of foods you eat. Here’s the breakdown:

 

15 points for a full day of all Paleo-friendly meals and snacks
+2 for CrossFit
+1 for extra mobility (at home, before or after class)
+1 for at least 6 grams of a quality fish oil
+1 for 7+ hours of sleep
————————
=20 possible points per day

Deducting points

-1 point for every serving of: deli meats, bacon, sausage, beans, hummus, peanuts, agave, honey, salt, peas, dried fruit, most salad dressings, red wine

-2 points for every serving of: dairy (milk, yogurt, cheese, butter), soy products, quinoa

-3 points for every serving of: cereal, grains, wheat, oats, corn, tortilla chips, bread, rice, pasta, noodles, hot dogs

-4 points for every serving of: soda, juice, sports drinks, potatoes, fried food, chicken wings, most restaurant appetizers, pizza, cookies, baked goods, ice cream, frozen yogurt, sweets, pancakes, ketchup, processed marinades, BBQ sauce, sugar-added dried fruit, beer, and ALL alcoholic drinks (besides red wine).

See you on the Hill,

30 Day Paleo Challenge Begins 2/4/13!

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Hey Everyone,

Mark your calendars for CrossFit on the Hill’s very first paleo challenge starting Monday, February 4th. Here are some details that you need to know:

  • $5-$20 buy-in. Whatever you give us will be donated to a local charity (TBD).
  • We will be having a pre-paleo party and info session on Friday, 2/1 after the 6:30pm class. At that time we will provide for you all the necessary information regarding the challenge guidelines, a list of paleo and non-paleo foods, sample meal plans, etc.
  • You must come in to get measured by Saturday, 2/2 (we will be doing circumference and body fat measurements, no pinching we promise)
  • The challenge lasts 30 days and ends on March 6th. We will begin and end the challenge with “Fran” (21-15-9 thrusters & pull ups) as our benchmark WOD.

Let us know if you have any questions, if you can’t make it to the party/info session make sure you make an appointment to meet with us for a few minutes so we can fill you in!

Here’s to being lean in ’13!