Simply Whole 30



It is the start of a new month.

Want to start this month fresh? Want to set some goals? Want to feel better and eat better?

Have you heard of the Whole30?

It is a wonderful program that will change your relationship with food, help you to nourish your body with the foods that make you feel and perform the best. I have many posts and videos about it, just search “CrossFit Pella Whole 30″ to learn more or visit their site on line.

Maybe you aren’t ready to do the whole 30 and just want to commit to eating better and feeding your families whole and healthy foods.

Many people fail at these endeavors as they make them too difficult and set unrealistic goals.

So keep it simple. Here are some menu ideas for the week that are quick, easy and if planned right can allow for lunch leftovers. Easily transform leftover chicken into a salad with a few slices of apple, olive oil based mayo, and a bit of dried cranberries and/or slivered almonds. If that kind of “salad” isn’t your thing, pile lettuce and other veggies and top with leftover protein of your choice. Add a few date pieces or sunflower seeds for some extra texture and drizzle with balsamic vinegar. Short on time and no leftovers, how about some boiled eggs with a piece of fruit.


  • Home-baked Rotisserie Chicken, cauliflower (from the freezer section) and fresh garden cucumbers
    • Trim chicken (remove any excess…parts), pat dry and season with sea salt and pepper. Put half in onion in the cavity and enclose in a gallon bag overnight. 1.5 hours before serving, put on a jelly roll pan lined with a cooling rack (or use a roaster pan) and roast at 400F for 1.25 hours or until juices run clear. “Rest” it outside of oven for 15 minutes before serving.
  • Grilled fish fillets, roasted garden potatoes, roasted garden green beans (adding bacon and almonds if time allows)
    • Easy fish marinade: 1/4 c olive oil, 2T lemon juice, 1 clove garlic or garlic powder.
    • Roast veggies that are completely dry, toss in just a little oil and sprinkel with just a bit of sea salt and herbs (too much oil and they get soggy), and roast at a high temp (400-425F until carmelized (yummy and brown looking).
  • Grilled burgers, lettuce bun, garnish with guacamole and tomatoe slices, serve with Asian coleslaw
    • Can make an easy Asian dressing with 1t garlic, 1t ginger, 1/2t salt and 1/2t pepper, 1/2t red pepper flakes, 2T coconut aminos (or soy sauce if you do soy), 2T sesame oil. Top slaw mix with sunflower seeds, green pepper, and green onions.
  • Crockpot chicken thighs, roasted brussel sprouts (seriously these are amazing), sweet potato fries, cucumbers and tomatoes
    • Boneless skinless chicken breasts are the best, put them on low in the crock pot with hearty veggies if you choose (like potatoes or carrots), spinkle with 1t poultry seasoning. Serve and enjoy.
  • Grilled steak (marinaded the night before), roasted zucchini and tomatoes
    • Easy steak marinade: 1/2 c olive oil, 1/4c red wine vinegar, juice of half a lime, garlic (lots), 1T minced onion, 1t thyme, 1/2 t chili powder, 1T aminos or fish sauce

These recipes are nothing fancy. They can be prepared or put into marinade the night before or simply grilled the day of. Eating well does not need to be difficult, expensive or time-consuming. However you may find cooking more fun and end up spending a lot of time on Pinterest looking at healthy recipes.





Tomorrow is the first of the month, a perfect time to start your whole 30.
If you don’t have everything ready to start, it’s OK, start on the second instead. Success comes with planning. It can be hard, but it will be worth it.

Tuesday 090115

CrossFit Pella – CrossFit

KB warm-up (No Measure)

10 kb eye level swings

10 sit ups

20 full kb swings

20 sit ups

30 goblet squats

30 sit ups

Run 400m/Row 500m

Hang Clean (1×8 at 50%, 1×5 at 70%, 1×3 at 75+%)

Take no more than 5 minutes for this, should be light and quick to warm-up for the met con

Metcon (Time)

5 Power Cleans (155/105)

10 Push-ups

Run x 100m

10 Power cleans

20 Push-ups

Run x 200m

15 Power cleans

30 Push-ups

Run x 300m


Mobility work on t-spine with foam roller/PVC/Plate

*** Happy Birthday, Kathy Douglas!