Raw Brownies

Provided by: Ben Greenfield Fitness


Raw Brownies (dairy & gluten free!)
With only 4 ingredients these taste identical to normal brownies with the same perfectly squishy, melt-in-your-mouth texture.

Makes 10 brownies
– 2 cups of medjool dates (they’re the squishier, stickier, tastier kind of dates)
– 1 cup of walnuts (or pecans)
– 2-3 tablespoons of raw cacao powder
– 2 tablespoons of maple syrup (optional and can be replaced with any other liquid sweetener)

*This is the easiest recipe. Simply blend the walnuts in a food processor until they form a crumbly mixture, then add the dates and blend again before adding the cacao and maple syrup.

Place the mixture into a baking tray and either refrigerate for 3-4 hours or freeze for one to allow them to set. Then keep them in the fridge for freshness.

Thanksgiving WOD

Happy thanksgiving !!!!!

Start off with a 1 mile jog

Core : 4 sets of the following

plank x 1 min                                         side plank x 30 sec

strength 5 sets of the following 12 reps of each movement.

Grab some Dumbells 15# girls / # 20 lbs guys . Note try to go up in weight each set  until you reach a about a 85% max

db front squats : put the db on shoulders in rack and do a squat x 12 reps

Db press : press db overhead x 12 reps

Db bent row x 12 reps

Jump rope : x. 40 jump rope

Go eat and drink and enjoy your family !!!


WOW (workouts of the week)

Monday 10-27-14

Core: Stability Ball complex 12 reps each x 4 sets
5 Sets , Couplet of :
Snatch x 4 ( working up to 80% 1RM)

FS X 6 ( working up to 80% 1RM)

5 sets , Couplet of :

OHP x 8
Good Morning x 10


Tuesday 10-28-14



100 x sit ups
100 x Superman

Metcon ( 2 rounds 30 min time cap )
5 min x Bike
4 Min x Run
3 min x Row
2 min x Erg

40 x Jump Rope


Wednesday 10-29-14
CORE: 12 reps each x 4 rounds)
GHD Sit up
Hip Ext
Ab wheel
KBS x 12 ( start light 50% 1 RM and build up to 85% 1RM)
Lunge x 10 ( good form let knee kiss the ground)
Burpee x 8
OHP x 6 ( start light 50% 1 RM and build up to 85% 1RM)
Farmers carry x 1 lap ( 45 paces start heavy and drop down as needed)

Thursday 10-30-14
Endurance Day

Note for time 1 min on each station:

Jump Rope ( DBU if you got one)
Jumping Pull up
Floor Sweepers
Mountain Climbers


Friday 10-31-14


Strength Day
Note: 5 sets of the following
Start at 55% of 1 RM and work up to heavy weight with good form!!

Pistol Squat x 4 ( each leg )
Flat Bench x 6
Pendley Row x 8
Depth Jumps x 4

Wood Chop on Cable x 10 each side


NOTE : Start all workouts with a warm up and finish with stretching and and mobility work .


Note: can sub hill run w/ sprints

Hill Run x 1

Thruster x 6

Hill Run x 2

Thruster x 8

Hill Run x 3

Thruster x 10

Hill Run x 4

Thruster x 12

Hill Run x 5

Thruster x 14



Bike x 4 min ( stand 1 min- sit 1 min)

Rev Burpee x 5

Push up x 10

Mountain Climbers x 20

Jumping Jacks x 30




WOD: “Filthy 50″

For time:

-50 Box Jumps (24/20)

-50 Jumping Pull-ups,

-50 Kettlebell Swings (53/35)

-50 Walking Lunges

-50 Knees to Elbows,

-50 Push Press (45/30)

-50 Back Extensions,

-50 Wallball Shots (20/14)

-50 Burpees

-50 Double Unders

*Scaled version “Dirty 30″ is 30 reps of each exercise!


Thur ( 5 rounds of )
Peabody’s 45 # x 1 min
Jumping Jacks x 1 min
Cardio ( Run /Row/Bike/Eliptical) x 3 min

Core: 4 sets of the following
T2B x 12
Side Crunch x 12 ( each side)
Good Morning x 12


Core: 4 sets of the following
T2B x 12
Side Crunch x 12 ( each side)
Good Morning x 12

Strength ( 5 sets )

Flat Bench x 6 ( 75 % 1 RM ) / Plyo push x 10
DB Snatch x 6 each Side
Pull up x 6
Farmer Carry x 1


WOW – workouts of the week

NOTE: be sure to warm up with a dynamic warm up before workout and finish with a cool down stretch ( Static stretch / Mobility work ect)

MONDAY- Strength WOD 

Core: Jiu JItsu Complex  x 4
10 x Butter fly Kicks
10 x Scossors Kicks
10 x Toe Touch
10 x Circle Legs clockwise
10 x Circle Legs Counter clock wise

20 min AMRAP
TGU x 4
Gobblet Squat  x 6
Dips x 7
OHP  x 8



Core: x 4 sets

Side Kick x 10 each side
Back Kick x 10 each side

5  Rounds of the following 30 min time cap :

Run or Eliptical x 3 min
Hip Touches x 6 (or Hangs )
Shoulder Taps x 20
Jumping Jacks x 40



Core: 4 sets of :

V- Sit ups x 12
V- Crunches x 12
Rev Crunches x 12
Swimmers x 24


“Fight gone Bad”
Note: 1 min on each station x 5 Rounds
WB 10 ft target
Box Jump
Push Press


Core: x 4 sets
T2B x 15
Side Crunches x 15
Sgl Leg Glute Bridge x 15

30 Min AMRAP
Jog ( 4 min)
Broad Jump / Burpee x 6
Run Hill x 2
Ball Slam x 10

Core: w/ bosu ball x 4 sets
V- ups x 12
Side to Side x 12
Hamstring Curls x 12

Barbell Complex (  x 5 Rounds)
Deadlift ( w/snatch grip) x 4
Hang Snatch x 5
Sotts Press  x 6
Good Morning x 7
Bent Row x 8


rest day


Ring Row


Cleans ( #25/#50) x 14/12/10/8/6
30 Jumping Jacks

3 rounds of the following

Flat Bench Press x 8
Step overs on the Bench x 10 each leg
Pull over w/ DB ( 20#/30#) x 12
WB x 14
Rower  x 1 min

20 min AMRAP

Dip x 8
Around the World ( 10#/25#) x 10 ( each way)
OHL w/DB ( 10#/15#)  x  12 each arm
Jump Rope x 40
Run x 2 min


Core: 4 rounds of the following

Matrix ( from Knees) x 10
Plank side to side x 10
Hindu Push up x 10

“Tears of a Spider Monkey”
7 Rounds of the following
20 x Push Press (25#/45#)
20 x OHS (25#/45#)

  • “The Tears of a Spider Monkey”
    • 7 rounds for time of:
      • 20 Push Press @ 75/55lbs
      • 20 OHS @ 75/55lbs

Chocolate Milk cant live up to the hype


 Chocolate Milk Can’t Live Up to the Hype

Deep down, even the contrarians who shouted the loudest about how chocolate milk was superior to commercial protein powders must have known how stupid this idea was. Even assuming post-training use only (to justify the sugar content), and figuring on a 20oz glass to get 20 grams of protein, a good whey protein shake is going to produce far greater results.
But what about the studies? Yeah, what about them? Well, they never looked at a realistic control group, and instead tested chocolate milk as a post-training beverage against carbohydrate + electrolyte drinks or against nothing at all. The only thing those studies could conclude is that protein builds more muscle than carbs. Oh, and these studies were primarily funded by (you guessed it) the people who sell chocolate milk.

Paleo and your Gallbladder


gallbladder in digestive system

Every year in the United States, over 700,000 people get an important part of their digestive system removed. Cholecystectomy, or gallbladder removal, is often billed as a permanent (if invasive) solution for gallstones. Technically it does solve the problem of gallstones, and it is possible to stay alive without a gallbladder, but that solution comes at a high cost. The gallbladder is an essential part of the digestive system: without it, things just don’t work quite right.

Is Fat Bad for your Gallbladder?

Bile produced in the gallbladder is especially important for breaking down fat, so the typical solution from doctors who think fat is unhealthy has been an ultra low-fat diet. After all, why try to fix an important organ when you could just surgically remove it and then eliminate an entire macronutrient from your diet? Going by this approach, Paleo would be the last diet to try for anyone dealing with gallbladder issues.

But there’s just one problem with this: high fat diets don’t cause gallstones or any other gallbladder problems, and low-fat diets are not a solution.

  • In this study, researchers found that higher-fat diets actually prevented gallstone formation during weight loss.
  • This study found that a low-fat diet had no significant effect on symptoms after surgical gallbladder removal.

So what is the problem then, if fat isn’t to blame? For starters, sugar probably has something to do with it: in this study, obesity and a high-carb diet both independently contributed to gallstones. Genetics also play a role, and various groups of people are more likely to suffer from stones (for example, they’re more common in women than in men). And in fact, a low-fat diet can even contribute to forming gallstones (more on this below). Knowing this, it starts to seem a little more reasonable that Paleo might be a good diet for people with gallstones or people who have had their gallbladder removed.

Paleo and Gallbladder Health

Avoiding Gallbladder Problems with Paleo

To understand how Paleo can help you avoid gallbladder issues, it’s useful to know what the gallbladder does and why it’s so important. Your gallbladder is an organ that stores bile, a fluid that helps you digest fat. When you eat a nice, fatty meal, your gallbladder releases the stored bile, which breaks down the fat so that your other fat-digesting enzymes can do their job.

Unfortunately, if you never eat a nice fatty meal, the bile just sits around in the gallbladder getting more and more concentrated. Eventually, cholesterol and other substances start to collect and form painful gallstones. That’s why a very low-fat diet can actually make gallstones worse – and why a Paleo diet rich in healthy fat can help prevent them.

Another reason why Paleo may help prevent gallbladder issues is the autoimmune connection.Specifically, gallstones are associated with Celiac Disease and other autoimmune digestive tract diseases. Since so many people are gluten sensitive without having true Celiac Disease, it’s reasonable to guess that Paleo might be helpful just because it eliminates gluten from the diet.

So far, we have two reasons why Paleo is a great diet for gallbladder function. That’s fine for healthy people who just want to prevent problems in the future, but if you’ve already had your gallbladder removed, it’s important to be careful. Diving headfirst into the coconut oil is not necessarily the way to go.

Most people without gallbladders already know this very well. Eating too much fat at a time can cause cramping, diarrhea, bloating, constipation, and a whole slew of other symptoms. Often this improves on its own (and a few lucky folks never have problems to begin with), but other times it’s a little trickier to handle. So what to do?

Tips for Going Paleo Without a Gallbladder

Most people can still make Paleo work for them without a gallbladder, but sometimes it takes a little tweaking.coconut oil

  • Don’t assume that you’ll react badly to Paleo because you reacted badly to a high-fat meal while on a grain-based diet. It’s amazing what our bodies can do when we take out the foods that make them sick!
  • Medium-chain fats like coconut oil are often easier to break down and digest than long-chain fats. Some people who want to eat Paleo with gallbladder issues go for lean cuts of meat and then add coconut oil to them; this seems to be easier on the digestion.
  • Remember that “Paleo” can encompass all different macronutrient ratios. Don’t try to go full-on ketogenic all at once. Try smaller servings of fatty foods and experiment with eating more protein and carbs until you find something that works for you.
  • Ox bile supplements or digestive enzymes may help. Ox bile is exactly what it sounds like: bile from an ox. Taken with a meal, it provides a highly concentrated source of bile – exactly what your own gallbladder would have given you, if you had one.
  • There’s also some evidence that the bile duct (the pathway from the gallbladder to the intestine) can actually enlarge into a kind of pseudo-gallbladder in time. Basically your body is making do with what it has and growing a new gallbladder from the duct. So even if you’ve had your gallbladder completely removed, you may find your fat tolerance increasing as your body recovers from the surgery.
  • For some inspiration, Stacy from Paleo Parents has her own story of how Paleo resolved her constant diarrhea after gallbladder surgery here.

Diet vs. Surgery

A word on gallbladder removal surgery: many people come to dietary cure because they’re looking for a way to avoid painful and stressful surgery. This is a worthy goal – but on the other hand, there is a time and a place for medical intervention. And what’s more, it doesn’t have to be an either-or choice between diet management and going under the knife.

If you’re interested in non-surgical treatments for gallstones, Dr. Eades has some pointers here. But for some people, surgery followed by a recovery diet might be the best option – and that’s fine too. Gallbladder removal isn’t the end of the world, and it’s much better to plan for it than to take an unscheduled trip to the ER. So don’t try to manage everything yourself; talk to a real doctor about what makes the most sense in your particular case.