Pear & Kale Omelet
Whole eggs are a staple of the paleo diet. I love them, and rarely get bored of fixing or eating them. I’ll eat them boiled, fried, baked, scrambled, poached and even raw. A great source of inexpensive protein, they also contain all the carbs, fat and micronutrients necessary to nourish developing chicks – meaning they’re nature’s perfect food.
If you’re struggling to find new ways to prepare eggs in the morning, try this simple kale and pear omelette.
Pear & Kale Omelette
- several kale leaves, finely chopped (washed and patted dry, tough stems removed)
- 1 sugar pear, finely diced
- 1/2″ piece of fresh ginger, grated
- 4 free-range eggs, beaten
- 2 T organic virgin coconut oil (for frying)
- 2 oz coconut milk (for whipping eggs)
- black pepper
Heat a skillet to medium and add the coconut oil to melt. Beat the eggs in a bowl with an ounce or two of coconut milk to make them fluffy. Finely chop the kale, dice the pear into small pieces and peel the ginger.
Add the kale and then the pear to the skillet, and cook for about 2 minutes. The kale should wilt a bit, but retain its colour. Grate the ginger into the pan and season with some freshly ground black pepper.
Whip the eggs one more time and add them to the skillet, pouring them over the kale, pear and ginger mixture. Immediately lower the heat, and use a spatula if necessary to lift the sides of the egg mixture to avoid sticking. Cover the skillet and allow the mixture to gently set over low heat.
This omelette does not require flipping, but can be folded prior to serving. I had mine with local black kale and Ontario sugar pears.
On a final note, please support old-fashioned egg laying and production methods. The recent salmonella scares and subsequent egg recalls in the U.S. are the result of our increasing demand for cheap food and reliance on factory farming. Refuse to be part of the problem!
The MovNat Expansion Course Group
Just as Erwan LeCorre predicted, I have mixed emotions about returning home. After spending five days at his MovNat Expansion course in West Virginia last week, I’m gratified to take a few rest days, heal my wounds and sleep in my own bed. Nevertheless, there’s another part of me that’s longing to be back at Sumersville Lake, with its unpredictable weather and rough terrain, facing more MovNat combo and course challenges. What an adventure.
Last August, I attended the very first MovNat seminar in the U.S. At that time, LeCorre was just coming off a wave of publicity resulting from Christopher McDougall’s feature article about him in Men’s Health. And while MovNat was hardly a household name at the time, I got a sense that Erwan was clearly onto something big. Driven by his tireless and contagious passion, he seemed determined to revolutionize the way people thought about fitness. In fact, he rarely uses the term “fitness”, preferring to talk about concepts such as “natural movement” “adaptiveness”, and our “true evolutionary nature”.
A year later (and with four MovNat courses under my belt), I predict that MovNat is going to explode in popularity. He’s managed to take some very old ideas (particularly drawing upon Georges Hebert’s Method Naturelle), update them for modern times and is now spearheading a movement that has not only caught the eye of the mainstream press, but also some fairly influential people in the training world (including Robb Wolf and Steve Maxwell, both of whom have completed past Expansion courses). Erwan has the concept, the coaching system, the philosophy, the vision, and now the resources. I can’t wait — MovNat is going to be huge!
Developing Climbing Skills
What was this year’s Expansion course like? It was tough, for sure — at times, even brutally so. While I ended each day thoroughly exhausted, I was also somehow exhilarated. There’s something about nature that is completely healing. Just being in the woods, hearing the sounds of the forest at night, feeling the earth under my bare feet and the sun against my skin; I felt as though I was re-charging.
The days were full. During the week we began training after breakfast, stopping for a quick lunch, and subsequently resumed training until dusk. Everyone pitched in for meal preparations and dish-washing, and we stayed true to a paleo diet (no grains, dairy or legumes) which included lots of raw vegetables, protein, fat and fruit. Coconut milk was a staple. And Erwan’s Vitamix blender was a welcome luxury, as he concocted paleo sauces and smoothie treats that were beyond compare.
MovNat Base Camp
Active Down Time
I found the group this year particularly solid. While it took a day to become acquainted, the troupe bonded well and acted as a team – encouraging one another and cooperating in a tribal manner that I think made Erwan proud. Each person came prepared to train hard and learn lots. While we came from different training backgrounds: CrossFit, Parkour, Juijitsu, Kettlebells and more, we were equally challenged by the specifics of MovNat training. Having to adapt to the demands of nature was no easy task. There were no comfortable pullup bars in the woods anymore than their were Olympic bars or kettlebells. No amount of “functional fitness” training could prepare you properly. This was real life, complete with risk and sometimes real danger.
Over the course of the week, we practiced the full gamut of natural movement skills, from barefoot running to swinging from tree branches. Erwan assigned us series work and combos, where we had to transition from one skill to another — all while maintaining quality of movement. It’s taken me a while, but I’ve learned that the latter is extremely important and should take precedence over intensity. We need to learn to move primally and with grace, like the human animals we are.
Forest Clean and Jerk
Erwan gave an informal presentation on the final night on Intermittent Fasting, a fitting topic as we were denied breakfast the following day. Indeed, our final task as a group was to survive a non-stop 2-hour intensive course that took us through the woods — all to be completed in a fasted state. What a rush! Erwan had our hearts racing within the first few minutes with some fierce interval drills followed immediately by a dizzying roll down a hill, and a good sprint. The course highlights involved multiple muddy bog crossings, climbing drills, walking on all fours through the forest, scaling fallen trees and rocks, log shouldering, and even included an arduous rope climb. It seemed like hell at times, but somehow it was also fun — in the true sense of the word. It was fun because, despite the pain and discomfort, it was profoundly rewarding to not only see what you could accomplish personally, but to see everyone in the group overcome their own challenges. We pulled it off — every last bit of it.
Post circuit. Caked in mud, scratched, scraped and bruised.
As this wasn’t my first experience with Erwan or with MovNat, I’ve had some time to reflect on what I learned on this most recent exploit. I have a better awareness of the absolute breadth of MovNat training options, and that we can barely scratch the surface at these events. Little wonder that LeCorre’s days are so long with us, there is so much he wants to share. And running the final course has really opened my eyes to further training options in my own backyard of Toronto. It’s easy to look at the images of Erwan training in Corsica or in other tropical paradises and come to the conclusion that MovNat isn’t appropriate for cold climates or urban areas. But that’s an unfortunate interpretation. You can train in the MovNat style anywhere.
I’m anxious to spread the word.
Tags: Erwan Le Corre, Expansion Course, MovNat, natural movement, paleo, seminars, training, West Virginia
MovNat can be practiced indoors and out
StrengthBox is pleased to announce 2 great opportunities to train first-hand with MovNat founder Erwan LeCorre!
These introductory clinics cover all the basics that will allow you to get started with your own MovNat training. Note that space is limited, as each one-day clinic is capped at 12 participants, so we encourage you to register now.
MovNat Clinic on Saturday, September 11th 2010
MovNat Clinic on Sunday, September 12th 2010
MovNat is a natural movement training system founded by LeCorre. While anyone can practice natural movement, Erwan has put together a comprehensive coaching system that will enable you to learn the most efficient techniques and to make faster, safer progress.
A Curb Becomes a Steep Ledge (using imaginary context while running)
If you’re curious about MovNat at all, I highly encourage you to check out one of these Toronto clinics. While I’ve already written several posts on this blog related to my prior training experiences with Erwan, here is a testimonial from one of our own StrengthBox trainers who attended a MovNat one-day clinic in Oakville last year:
Monsieur Le Corre,
I attended your MovNat day seminar in Oakville on the Sunday. I’d like to express my gratitude for a great course and a potential life changing experience. I arrived at your seminar, skeptical of what the day would bring. I have been following your updates and your MovNat ever since I read about it in an article. I have a great background in the science of exercise as a student Kinesiologist at the University of Waterloo. I’ve learned the science behind the common exercise techniques, and I was greatly interested in seeing what your method had to offer. Your explanations of your method were not only clear, but very logical. Your approach was more and more interesting the further you explained it. It showed a much more logical, and fun way of training. It introduce a unique way of life that seems much more natural then going to the gym 3 times a week.
After your seminar, I felt sore everywhere! However, my joints, especially shoulders, felt great! I suffer from shoulders impingement and it was a tremendous feeling to not get the usual post exercise tightness in the shoulders. Your focus on working with your body limitations, rather then pushing it pass its limits, made for a more enjoyable experience. Finally, as I am also a member of the Canadian military, your training was EXTREMELY practical, and can very well be a great training method for the military. I will use your philosophy and your principles in my future training. I found that your methods incorporated many of the scientific theories that I learned in school and in the military. But the way you had everything come together, was incredible. This was a enriching experience to say the least.
Once Again, thank you for a wonderful experience!
Stephane Gregory
Tags: Erwan Le Corre, MovNat, one-day clinic, StrengthBox, training, workshop
Think you can’t practice natural movements in a gym setting? While it’s great to get out in nature, absorb some Vitamin D and get some oxygen, it’s not always possible.
At our industrial gym in Toronto (StrengthBox), this is how we roll (or run, climb, lift, carry, throw, catch, walk, balance, ok -- you get the point)! Check it out!
Tags: Health, MovNat, natural movement, StrengthBox, training, workouts
Plant-Based Food with an Ocean of Minerals
From the ancient Greeks to the Japanese, sea vegetables have been eaten by peoples of various cultures for thousands of years. And no small wonder, as they are one of the most mineral-rich foods around, containing all the minerals that are found in human blood. In fact, researchers claim that the chemical composition of the oceans are very similar to that of our own bodies. And sea vegetables absorb all of those nutrients, unlike land vegetables which are often grown in nutritionally-depleted soil on large commercial farms.
Personally, I think sea-vegetables are a super-food. Ridiculously high in iodine and Vitamin K, they are also a good source of B vitamins, iron and calcium. Plant compounds called ligans are also present in sea vegetables, which have been shown to inhibit excess estrogen and have cancer-protective properties. They are also a natural anti-inflammatory. If you need more convincing, you only have to look at the largest consumers of sea vegetables: the Japanese. With the lowest levels of chronic disease in the world, the Japanese are especially noted for their longevity.
Some concerns have been raised about toxicity in sea vegetables due to heavy metals like arsenic that may be absorbed by certain species. With the exception of hijiki, most sea vegetables pose little risk. Nevertheless, to alleviate all concerns, the best way to get your sea vegetables is from an organic source, including those that are dried which can be later reconstituted.
Even better, you can purchase a product like Schinoussa, which contains the very best of the full-colour spectrum of algae (blue-green, red and green) including Spirulina and E3 Live (note that the latter contains 3-5 times the natural chlorophyll of wheat grass). This raw superfood is sold in glass bottles as a coarse powder, and is mixed with ground flax-seed for an extra boost of Omega-3s. Schinoussa is a product I truly believe in; in fact, we carry it at the StrengthBox gym right here in Toronto.
The product has a very mild taste. While some people use Schinoussa in water or in shakes and smoothies, it can also be used in salads, soups and other food items. Here is my latest Schinoussa creation:
Schinoussa Broccoli Slaw
Schinoussa Broccoli Slaw
- 2 heads organic broccoli (stems and flowers)
- 1 small organic carrot
- 1/4 small red onion, finely chopped
- 1/4 c dried organic cranberries
- 1/4 c olive oil
- 1/3 c apple cider vinegar
- 1-2 T raw honey
- 1 T Schinoussa sea vegetables
- toasted sesame seeds for garnish
- black pepper
i. Trim broccoli and cut it into large chunks. From here, you can either feed the pieces through a food processor using the grating blade, or use a mandoline to cut them into thin slices. The stems and leaves can be used along with the tops. Grate the carrot at the same time.
ii. Toss the grated vegetables with the Schinoussa, red onion and cranberries in a large bowl. Meanwhile, whisk the dressing ingredients (olive oil, apple cider vinegar, honey and pepper) and pour over the salad. Garnish with toasted sesame seeds.
My slaw was enjoyed with a rib-eye steak (traditionally-raised grass-fed beef). With a glass of anti-oxidant rich organic red wine, the meal was complete!
Tags: Nutrition, recipe, Schinoussa, sea vegetables, seaweed
A bit water-logged from the rain
This week I had an interview on CHRY 105.5 FM in Toronto, a community-based campus station for York University. The program, “The Pursuit of Fitness” is hosted weekly by Femi Doyle-Marshall and this episode was called “Thinking Outside the Box”.
The heavens decided to open that day causing some major traffic problems, and I got soaked getting from my car to the station, but everything came together in the end. As I dried out, Femi and I got into a little discussion about StrengthBox and the concept of natural movement training.
I’ve posted the full 15 minute interview; click the right-facing triangle on the player below to hear it.
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Tags: CHRY, Interview, Radio, StrengthBox
The Agatsu Level One Cert
As I’m sure you’re aware, kettlebells are hardly new to the fitness world. They have been used in Russia and Eastern Europe for over a hundred years, and some suggest they may have earlier roots that can be traced back to the ancient Greeks. It’s no wonder they’ve survived the ages: they are extremely versatile and effective for strength, size, endurance, explosive power, flexibility, balance and overall conditioning. Now that they’ve made a comeback, many trainers are choosing to get certified as kettlebell instructors.
This past weekend, the StrengthBox hosted an Agatsu Kettlebell Certification course in Toronto. Agatsu is the company that first brought kettlebells to Canada, and their certification program is known as one of the top in the world. Agatsu founder Shawn Mozen taught the course, and it was a pleasure to watch him combine his passion for training with his knowledge of the business. Shawn’s courses are intensive and physically demanding, but his charisma and sense of humour leave his students wanting even more.
Lots of focus on the basics
One of several endurance tests
Why take an Agatsu certification? Whether you’re coaching other people, or looking to improve your own skills, I can think of several reasons:
- There are standards. This is not a pay-for-certifcation event, it’s a pass-or-fail course. Students take a written test, are graded on their ability to perform the basic moves, and must successfully complete a kettlebell workout and endurance circuit.
- There is a focus on coaching. Shawn has developed a great system for teaching the basics, and shows students how to analyze and break down each move for others.
- While the focus is on hard-style kettlebell training, the Agatsu cert also introduces the basics of kettlebell sport (also called girevoy sport or GS). Shawn brought along competitive athletes Eric St-Onge and Boris Terzic to help demonstrate sport techniques. Kettlebell sport combines strength with sheer endurance, and the focus is quite different from what we normally see done. Even if a coach has no interest in this type of training, possessing a knowledge of what it’s all about is a huge advantage.
- Shawn believes in fitness as “being fit for a task” — or fitness that is actually useful. He’s not someone who is overly focused on body composition or who preaches how kettlebells will give a person a certain look. Rather, he is interested in movement – a huge plus in my books. Too many of us (including trainers) neglect movement as a fundamental when in fact it should be the basis of any training program. To this end, the Agatsu cert includes some great joint-mobility work, and Shawn has promised there is more to come.
Kettlebell Sport demonstration by Eric (left) and Boris
Shawn Mozen's (left) passion for coaching was infectious.
This was the second time I had attended the Level One course, and I have to say that I learned a ton. Not only did I reinforce many of the basics that I learned back in 2009, but I was introduced to a lot of new material. And the group was just fantastic! Some great energy and some really motivated people.
If you’re thinking about taking your kettlebell training to new heights, I can’t recommend an Agatsu course enough. For more information, see the Agatsu website.
Tags: Agatsu, certification, kettlebells, Shawn Mozen, StrengthBox
Results in Five Weeks?
One of the most frequent questions I hear is “how long before I can see results”? The answer is usually not so crystal clear — people define results differently, and have far different expectations about what they can achieve. Most people focus on their physical appearance when they talk about success:
- I want to lose weight
- I want to “get big”
- I want to get rid of stubborn fat and tone up
While we all can identify with aesthetic goals, how many of us focus on performance and real-world preparedness? At the StrengthBox, we believe it’s the latter that is far more relevant. You can look amazing, but if you can’t push or pull your own bodyweight, you’re hardly prepared for the contingencies of life. And while you can diet and try every gimmick on the market to achieve a photoshoot-ready body, if you’re not healthy, strong and useful – you’ve only achieved shallow success.
Eat Real, Train Real
At this point, I’d like to introduce you to Mike Kourtsidis. A little over five weeks ago, Mike participated in our Eat Real Challenge – a program where you committed to eating a paleo diet for 5 weeks, as well as training regularly and getting proper sleep. And in 5 short weeks, he’s gotten some great results — so much so that he’s won our contest!
Mike had a 17% improvement in his bodyfat percentage (improved over 4 basis points), losing over six pounds in the process (meaning he added a lot of muscle along the way). More importantly, his physical conditioning improved dramatically. All participants were tested in a baseline workout at the beginning of the challenge, which was repeated at the end of the five weeks. Mike improved his score by a whopping 42%!
Another Workout in the Books
Congratulations Mike! He’ll be enjoying a free month of unlimited StrengthBox training here in Toronto, and we know he’ll continue to do well.
Christina displays good form
Voula getting her Squat on
Some honorable mentions must go to Christina Pagiatakis and Voula Kalaitzis. Christina lost 22 pounds in the five weeks (she would have won if weight loss was the contest goal) and also improved her baseline performance score by over 12%. Voula’s bodyfat percentage improved by over 16% (3 basis points) and her performance score improved by 32%. She’s getting married in a few short weeks, and she’s going to look fantastic. Excellent results, and we’re very proud!
How long to see results? Five weeks isn’t very long…and positive results were seen from everyone who participated. Proof positive that evolutionary fitness and nutrition works.
Think Paleo and stay StrengthBox strong!
Tags: contests, Eat Real Challenge, paleo, results, StrengthBox, training
Baseline Workouts to Track Results
At the StrengthBox, the Eat REAL Challenge is well underway and all paleo-eating participants have been busy logging meals, charting progress and anticipating results. For many, part of the experience has involved a switch to higher-quality foods. Grass-fed beef, free-range eggs and organic vegetables are all encouraged over conventional counterparts.
Personally, selecting good quality food makes me think about it a little more. Where did it come from? Were the strawberries picked locally in season, or were they imported from an industrial operation that exploits migrant workers and uses chemical pesticides? Were the eggs from laid by hens that are allowed to move about, or were they confined their entire lives in small battery cages?
I’ve talked before about mindful movement in workouts (being aware of “how” you move, rather than pushing for intensity at all costs), so it seems logical to me that we can also be mindful about food and eating.
Grass-fed beef, a great choice
This awareness should extend beyond the types of food we buy. We can take a minute to appreciate food before we consume it. This is harder than it sounds, as food is so abundant in our society that we tend to gulp it down without a second thought. How many of us have a hard time remembering what we’ve eaten within the last 24 hours?
When we sit down to eat, we should start first by looking at the food, smelling it, and appreciating it. There’s no need for specific mind exercises — food is meant to be eaten, not to be the subject of meditation. Nevertheless, by thinking about the individual ingredients on our plates– all the plants and animals that are represented, and the labour that went into preparing the food — we can begin to take control of what and how we eat.
Having a real appreciation for food is easy. And it may help with body composition goals, as mindful eating discourages overeating. To get the most out of your next meal, try the following:
- Think of meal preparation as a relaxing experience, and not as a chore;
- Eat sitting down, and not in front of the computer or at your desk;
- Put away your mobile or PDA;
- Think about what you’re eating, where it came from, how it smells and tastes;
- Eat slowly, and be aware of how you’re eating; and,
- Stop eating before you get full.
Learning about Paleo Eating
So remember to stay mindful! These tips will help you gain control over your food, your meals, and your perceived hunger.
Tags: mindfulness, paleo, StrengthBox
Welcoming Spring at the StrengthBox
A huge THANK YOU to everyone who came out over the Easter long weekend to the StrengthBox Open House. It was great to see some good friends, meet some new ones, and get a chance to socialize in the gym over some paleo snacks and organic wine!
Our door-prize winners were as follows:
- One-Month Unlimited Training: Maria Zongos
- StrengthBox T-Shirt: Donna Vanderpluijm
- Smoked turkey pepperettes (Fresh From the Farm) – Thomas Mirkovich
- Organic cacao chocolate bunny (ChocoSol Traders)- Mary Athanasopoulos
Toula claimed the bunny for her sister
Catching up
We also took the opportunity to announce a six-week EAT REAL Challenge, which will get underway next Saturday (April 10th). If you didn’t get a chance to sign-up in person at the opening, you can do so this week by adding your name to the sign-up sheet located on our cork bulletin board in the gym. Participants will not only show some REAL results; they will also get a chance to win a month of unlimited training at StrengthBox.
The basic rules are simple: you show up on April 10th for an introduction to the basics of paleo eating, complete a benchmark workout, and receive a Getting Started Kit. Over the next six weeks, you will eat meat, fish, eggs, vegetables, nuts, seeds and some fruit – while avoiding grains, legumes, dairy, salt, sugar and processed foods. You will also train at least 3x per weeks, logging your meals, workouts and sleep patterns. On May 22nd, you’ll come in to repeat the benchmark workout, find out who has made the most improvement, and celebrate 6 weeks of clean eating!
So what’s the deal with the paleo diet? Many nutrition scientists believe that it is a way of eating for optimum health, as the diet most closely mimics the way our Paleolithic ancestors ate. Over a two-million year period, our genes adapted to a diet in which all food had to be hunted, fished, or gathered from nature. Though the natural environment has changed drastically, the humane genome has changed less than 0.02 percent in the past 40,000 years. Thus, most of us eat a diet that is not in synch with their genetic needs, and sooner or later end up with with health conditions that would have otherwise been preventable.*
Paleo snacks and organic wine
Eating should be a social occasion
Part of the key to sticking to a paleo diet is having both a strategy for eating, and a good support system. Doing the EAT REAL challenge will provide you with both. Why not take advantage and “spring clean” your eating with StrengthBox?
For more pictures of the Open House, see http://www.flickr.com/photos/strengthbox/sets/72157623764148940/
* See: robbwolf.com; marksdailyapple.com; thepaleodiet.com
Tags: Eat Real Challenge, Nutrition, Open House, paleo, Paleo diet, StrengthBox
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