Convenience Cult(ure), Paleo Batching Hack



It is no secret that our decisions are heavily influenced by convenience. Drive-throughs, take-out, exercise machines, Uber.


Companies spend millions each year in an effort to make their products and services more convenient for consumers.


1 Decision Convenience – Making it fast and easy to choose

2 Access Convenience – Making it fast and easy to acquire

3 Transaction Convenience – Making it fast and easy to pay

4 Benefit Convenience – Making it fast and easy to enjoy/use

5 Post-Benefit Convenience – Making it fast and easy to re-purchase


As an alcoholic, I spent years blaming my drinking on the ease of which alcohol can be acquired. I have been alcohol free now for over 4 years.


The funny thing is, now that I have a vehicle and a credit card, there has probably been no point in my life where purchasing alcohol wasn’t more convenient than it is right now. But I don’t.


Clearly, the problem was never that it was too convenient. But that excuse kept me in a really bad situation for a long time.


It would be nice to be able to tell you to simply stop choosing things based on convenience and move on. But I know there is more to it than that, so I have an alternative proposal.


The fact is that these “pseudo-foods” we have come to rely on are never going to be less readily available. In fact they will probably become more convenient as people become more aware of their dangers and alter buying behavior.


So my proposal is that we look into how we can make making good choices MORE convenient.


Introducing the concept of BATCHING.


Very simply, it is really easy to fall for the convenience allure when we find ourselves hungry with nothing prepared to eat.


We know that Paleo food typically requires way more preparation than potato chips. However, all the time you spent before running around looking for food will now be a thing of the past!


Our solution is to pre-prepare batches of INGREDIENTS for Paleo meals, which we can then utilize to create quick convenient meals.


Here is  list of easy to batch foods:


•Bell peppers

•Squash and Zucchini



•Grilled Chicken

•Ground Beef


•Hard Boiled Eggs

•Nuts and Berries (these are great snacks)

•Salads and Salad Fixings (these can normally last a few days)

•Bacon (a very popular Paleo food)

•Sweet Potatoes

•Chopped up Frozen Fruit (great for smoothies)


This list is by no means exhaustive so be creative!


Think about the things you like to eat and get spend and hour or two before you give yourself the chance to end up stranded.


Here are some links for further reading on this technique:

  1. Batching 101
  2. Batching Recipes
  3. 12 Meals 2 Hours







Humans lean to the ‘why me’s?’ do we not?

The ‘why can’t I’s?’  The ‘how come he’s?’  As if the ‘they’s’ in our lives have it so much better than the ‘we’s.’

Call it what you want.  In the end it boils down to self-pity.  Ugly.  But ugly doesn’t change true.

It’s a mind-set born out of comparison and self centered thinking – a thinking that can be cured by not comparing yourself to THEM.  Accepting YOU. And then working within that framework to make the best of it.

About 20% of our CFBB/CFSL family struggle to put/keep weight on.  The other 80% struggle to take/keep weight off.  Both would ‘seemingly’ trade places with the other.

We know the dangers of obesity.  BUT what about the plight of our extremely thin fellow athletes:


“About 20% of our CFBB/CFSL family struggle to put/keep weight on.  

The other 80% struggle to take/keep weight off.  

Both would ‘seemingly’ trade places with the other.”




Though people may look slim, many deposit fat internally in dangerous places around the liver and heart placing them at risk for Type 2 diabetes and cardiovascular disease.  (Dr. Ruth Loos, Cambridge University)


Hip fractures are a leading cause of injury among women in middle age and death among older people. (Archives of Internal Medicine)


Underweight people who have arthritis are three times more likely to die from heart disease in middle age than people of normal weight. (Mayo Clinic, U.S.)


Women who have a low BMI before they become pregnant are 72 per cent more likely to suffer a miscarriage in the first three months of pregnancy. Also, those who do conceive are at risk of severe nausea during pregnancy putting them and the unborn child at risk for dehydration and malnutrition.  (London School of Hygiene & Tropical Medicine)


Thinner men carry a significantly higher suicide risk. (American Journal of Epidemiology)


Slender, older women are more susceptible to a range of chronic lung problems such as bronchitis, pneumonia and asthma, according to a long series of studies over the past 20 years.

Thin women could also have problems with growth-factor hormones crucial to the constant maintenance of healthy lung tissue.  (Journal of Gender Medicine)


Being too thin can affect a man’s fertility.  Sperm counts are more than a third lower in underweight men and so was the concentration of their sperm — another important measure of fertility. (Danish Surveys.)


We believe that your wellness is our ‘marker of success.’   It’s how we can best answer the questions that we ask ourselves daily…… are we HELPING you to the utmost of our ability?  Are we providing you with all that we can for you to attain and maintain ‘wellness?’ And are we offering you a picture of, and an opportunity to, live a life of EXCELLENCE?

Whatever your battle …..  too thin, too fat, or even too weak, …..  eating real food – eating clean food, is 80% to 90% of what it will take to win.  Through programs such as our Paleo Challenges, our more intensive 12 Week Nutrition Coaching program and our Personalized Nutrition/Lifestyle Development Training we seek to provide you with the guidance, the tools, the knowledge and the encouragement you need along the way.  You win?  We win!

It starts by changing your mindset.  It starts by getting off of the self-pity pot.  It starts when you stop comparing yourself to ‘THEM.’   Accept ‘YOU.’   And then work within that framework to make the best of it, and to live a life of excellence.



Coach Bambi

L-2 CrossFit Trainer

CFBB/CFSL Nutrition/Mobility Coach

Master’s Regional Qualifier 2014



23 November 2015

Why glute bridges?

Most non-CrossFitting members of society have extremely weak posterior chains. This is jargon for pretty much all the muscles people sit on. Think hamstrings, glutes, and lower back. Much of the cause for this condition is just that, excessive sitting. Sitting leads to the weakening of the posterior chain and a shortening of the hip flexors, or the muscles that lift your legs.

One of the exercises (among many) we use to strengthen the posterior chain is the deadlift. While engagement of the lower back is unavoidable, and engaging the hamstrings is desirable, it is possible to avoid using the glutes altogether. Weak glutes can lead to lower back injury and diminished athletic performance .
While the first step to avoiding this condition is to squeeze your butt at the top of your deadlifts and squats, the glute bridge, performed correctly, will also help address this weakness.

3 Rnft
12 Weighted Bridges
15 Weighted Sit ups

For the setups use a db and have a buddy hold your feets
Metcon (6 Rounds for reps)
In front of a clock set for 12 minutes with a barbell 135/95:

1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks




11 November 2015


Little food talk today. We got holidays coming up and there is no time of year that can rival the upcoming time of year for total fitness voluntarily given up.

So on that note, a little Paleo tidbit. Did you know that foods like dairy, cheese, grain and sugar push the body into an acidic state? They do.

But fruits and veggies help push the body towards an alkaline state.

What’s this mean? Bones release calcium and magnesium to reestablish alkalinity, and muscles are broken down to produce ammonia, which is strongly alkaline. By the time the response is complete, your bone minerals and broken-down muscle get excreted in urine.

So essentially your body is acidic because of poor dietary choices, your body wants to be alkaline so it robs calcium from your bones. This leads to lowered bone density and conditions like osteoporosis.

But I drink milk for calcium! Stop. Not only is milk full of sugar and lactose, which we cannot properly digest as adults, it also does more harm than good by propagating that acidic environment.

There is a lot more to Paleo than losing weight or performing better. And there’s lots of info available from your trainers and here :
Metcon (Distance)
PVC Limbo

I know somebody’s got some skills

*score is lowest height accomplished, everyone is RX’d leaderboard will be backwards!!!

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

The Jet


Pendlay Rows, anyone? #cfbb


2 July 2015

“The Jet”

3 Rounds for Time

400 meter Run
17 Thrusters 95/65