Sunday

The Original Battling Ropes with John Brookfield and Kettlebell Fitness with Lauren Brooks Workshop Weekend

Battling Ropes, Kettlebell Fitness, and Beyond Body Weight Training Workshop with John Brookfield and Lauren Brooks


For the first time ever John Brookfield, the inventor of the popular battling ropes system, world record holder and listed in the Guiness book of world records, will be teaching with Lauren Brooks, leading female pioneer of kettlebell training.


John Brookfield is a multiple world record holder in strength and conditioning who has been seen on television shows like Regis and Kathie Lee, Good Morning America and the Today Show. He has been listed in the Guiness Book of World Records and Ripleys' Believe It or Not. He has also authored numerous books including his popular book Mastery of Hand Strength.

Recently at the age of fifty eight John and his truck pulling partner set a new Worlds Record by pulling a forty thousand pound semi-truck the distance of one full mile in fifty six minutes with the use of no pulling ropes and the last quarter mile of the pull being uphill.

John is the creator of the battling ropes training system, Beyond Bodyweight training, Brookfields barrels and chain reaction. John has trained countless athletes of all levels and has worked with nfl teams, olympic athletes, elite military units and police and fire departments. He has also been a popular presenter at the Perform Better summits as well as nsca conferences and events. many people come from around the world to learn Johns innovative training methods which are always new and refreshing.


Don't let John's incredible strength and badassery intimidate you. His system and techniques applies to every individual and his patience and humility will put even the most intimidated student at ease.




Lauren Brooks is the founder and owner of On the Edge Fitness and Lauren’s Playground. With over 20 years of experience, Lauren has helped thousands of people get off the couch to move better, get stronger, leaner, and increase confidence with a simple, fun, and results-driven approach. Her kettlebell education and workout DVD’s have been shared all over the world. 

Lauren Brooks has been able to reach even the most unmotivated sedentary individuals all the way to the elite athlete. Lauren has trained Navy Seals, Crossfit enthusiasts, Post C-section mothers, prenatal moms, injured individuals, and prepared hundreds from all walks of life become a kettlebell educator. 

Lauren has undergone a couple of abdominal surgeries and still has been able to achieve strength feats such as using more than half of her body weight for Turkish Get Ups and Pulling 53lbs attached to her for a Pull-up at a petite 116lbs. 

She specializes in helping people move better using unconventional raw training methods for all types of people. Lauren is the leading female pioneer of kettlebell training and is sought out all over the world for her keen ability and expertise. Lauren is a mother of 4 children, writes for many fitness magazines and websites, enjoys snowboarding, wakeboarding, hiking, clean healthy cooking, being in nature and learning new things. 



WEEKEND OVERVIEW




BATTLING ROPES/BEYOND BODYWEIGHT SYSTEMS COURSE OVERVIEW
In this section of the course, Battling Ropes creator John Brookfield, will teach on the importance of sustaining velocity and why it is a missing link in training today. Velocity is strength and speed combined so, when the user learns to sustain velocity the athlete makes functional transferrable gains in both strength and speed. These gains can be applied to your workouts or to competition itself.
Even though many trainers and athletes mingle with the Battling Ropes there are very few who understand or know the different progressions and concepts of the training system. Please understand that the system cannot be mastered and there are always higher levels which can be tapped into. In this course the attendees will learn these different concepts and progressions so they can safely teach their clients or implement these principles into their own training or competition. Below are a few of the concepts you will learn in the course.
1- SUSTAINING VELOCITY -  Learn not only how to create velocity but also how to sustain velocity. These concepts will teach the user how to train or compete at a higher level of intensity over longer durations of time.
2- PUSH/PULL STRENGTH - This Battling Ropes method teaches and forces the user to actually push and pull at the same time with the results being a much higher level of strength from different planes and angles as well as much better body awareness which transfers into less chance of injury.
3- Climbing the Mountain - This concept will teach the user how to greatly enhance the intensity and difficulty of the training in a safe manner which will create a much higher level of work capacity. This higher level of work capacity will transfer into any sport or battlefield.
4- Partner and Team Training - John Brookfield will show how to implement the Battling Ropes concepts while working with a partner and training an entire group, team or unit.
                                                BEYOND BODYWEIGHT TRAINING
John Brookfield will introduce his Beyond Bodyweight Training System which is completely unique to anything else you have seen. These exercises, drills and principles will take your strength and endurance to the next level while enhancing your movement skills. These drills and exercises are very safe yet will push even the best athletes to stay on task and work through the difficulty. Below are a few of the drills you will learn.
1- Weight of Water
2- Destination Unknown
3- Wall Squat Principles
4- Shackle Crawls



KETTLEBELL FITNESS OVERVIEW


In this section of the course, Lauren Brooks will teach you the most cutting edge and results driven kettlebell and bodyweight techniques with optimal form for every body type in a safe and welcoming environment. This will enhance your strength beyond imagination. 

Lauren will make sure to fine tune each individual in order to feel your strength and technique improve in minutes.

You will refine your own techniques and be amazed at how effortless exercises that were once challenging become fluid. 

If you have injuries or past injuries you will learn the proper progressions for YOUR body where it is today. 

Learn how to correct common mistakes whether it be for yourself or for your most uncoordinated student.

Discover the most appropriate progressions and modifications that are simple and down right work. 

Learn appropriate progressions and modifications for each fundamental exercise we cover.

Spend time with other like minded people who have the same goal in mind while having FUN!

Some of the essential exercises covered but not limited to this list are...
Improve your strength and power in

Kettlebell Deadlifts
Single Leg Deadlifts and variations
Kettlebell Swings and variations
Kettlebell Cleans
Goblet Squats
Press
Floor Press
Get Ups and variations
Snatch/High Pull
Balance drills for optimal rooting 
Muscle Activation drills 
Mobility and openers.


Receive a Certificate of Completion for this workshop 



WHAT ARE PEOPLE SAYING ABOUT JOHN'S BATTLING ROPES SYSTEM AND LAUREN'S KETTLEBELL FITNESS TRAINING?

TESTIMONIALS


"As an ex-NFL player and college football coach, John has given me another way to train my athletes with his Battling Ropes. John's Battling Ropes system develops mid-line stabilization, digital strength and, best of all, an intense anaerobic workout that can be used for any sport or occupation. Strength training at high intensity transfers into power and speed and this is what John has developed with his Battling Ropes system. "
Andy Hendel Former NFL special teams captain, Miami Dolphins
Owner, CrossFit Charlotte

"There are a few words that describe John Brookfield’s Battling Ropes System:
Humbling – because it will tax your entire system in short order (60 seconds or less) regardless if you’re a world-class athlete or a novice.
Relentless - like the ocean surf pounding big rocks into grains of sand.
Versatile – the gains of strength, stamina, and power are mind-blowing.
Simple & Safe – suitable for handicapped, sedentary, and elite athletes.
I highly recommend John Brookfield’s innovative and challenging Battling Ropes System, DVD and workshop. "

Jeff Martone Tactical Athlete Training Systems, Inc.

"John Brookfield is one of the most innovative and original strength coaches in the business today. His new Battling Ropes system is an amazing approach to total fitness. The ropes are a whole body exercise approach that would benefit any athlete. I am now incorporating his techniques in my arsenal of moves for all my jiu jitsu fighters and submission wrestlers. The combination of strength, stamina, and cardio needed to get those ropes moving puts the finishing touch on my fighter's workouts. 


Steve Maxwell Two-Time Brazillian Jiu Jitsu World Champion
Owner, Maxercise Sports/Fitness Training Center

"Knowing John Brookfield has been a blessing for me. His 'old fashioned gentleman' demeanor is contrasted with his physical prowess and manual strength demonstrated in his 'strongman' performances. He understands how to build manual strength and has been a leader in novel approaches such as his Battling Ropes techniques. John has some valuable lessons to teach all those interested in strength."
Stuart McGill, PhD Professor of Spine Biomechanics


"John Brookfield can't count...

And that makes him one smart coach. John's primary focus is work capacity, task management, and technical efficiency. He uses fundamental patterns and simple equipment to create loads. Sets and reps don't really apply to the exercise equation. Persistence, patience, and safety are hallmarks of John's work. Don't just watch - do what John does. You will learn from both ends - his coaching and your movement experience. 

Gray Cook, MSPT, CSCS Creator and Developer, The Functional Movement Screen, FMS

"John Brookfield's Battling Ropes are a unique way to train yourself or your athletes for the up most conditioning for all sports. Football, baseball, MMA, it does not matter. Besides being a great conditioner, it will build a death grip. It's not just for rehab, but more importantly for prehab. I have a shoulder socket replacement and my range of motion has increased greatly. The ropes can be a serious training partner for sore shoulders or to push your cardio and muscular endurance. The DVDs that John presents are amazing. If you train alone or with training partners I highly recommend Battling Ropes to be a part of your workouts. 
Louie Simmons Owner, Worlds Strongest Gym, Westside Barbell

" The modern day originator of Ropes training, arguable the strongest hands in the world and an unexpected endurance athlete - John Brookfield is all of this and more. If you are looking for the best information on training with Ropes then look no further because John has an extensive system with his Battling Ropes Training that is top notch.  

Brett Jones, Master RKC SFG, CSCS, CK-FMS 

A FEW TESTIMONIALS ABOUT LAUREN BROOKS


"My experience was nothing short of amazing! I’ve been following you for several years and worked with you in distant sessions, so there was NO WAY I was going to miss the opportunity to meet and learn from you in person.
I am constantly amazed and impressed at how genuine you are and the amount of knowledge and experience you are so willing to share. Even though it was a long, packed day, I came away energized and with so many immediately applicable tips, cues, corrections and information. I even had a few “a-ha” moments with my own technique. There is nothing like having the eyes of a master on you to raise the level of your own skill.
You have been hugely instrumental in my growth as a kettlebell enthusiast all the way through now to being a Kettlebell coach. It was an honor and dream for me to get to share space with you. Denice and Beth can attest to that as I didn’t stop talking about it all weekend :-) 
All in all, that honestly was one of the highlights of my entire life. I look forward to the day I get to work with you again. 💜
With many thanks and all my respect and admiration,"
~Eileen  - KEFI instructor

"I can't thank you enough for coming across the country to meet with your students on the East Coast. It was so incredible to spend a full day learning from you! Your knowledge of kettlebells and understanding of body movements is amazing and I was so impressed with your ability to assess things so quickly and offer feedback that could be incorporated effortlessly with immediate improvements. You definitely have a gift, which I already knew from all of our phone consults, but to see you working in your element was very special. It was so nice to spend the day with people that have the same interest and to finally put the faces and names together. We live thousands of miles away from you and this past weekend would not have been possible if you weren't willing to share a bit of yourself with all of us. Thank you so much for being you"
P. Reagan  - KEFI Instructor, Nutritional Therapy Pracitioner

"I really enjoyed the workshop. You really made it a welcoming environment and suitable for all body types and skill levels. I like how you incorporated some teaching tips, as it gave a new spin on movements that would have been "review" for many of us. Learning the half-snatch was very cool, and I also appreciated seeing the modified DL in person as it doesn't come across quite as clearly on video. I loved the MELT movements, too! I'm noticing some changes in my flexibility already, and I'm surprised that it's made me feel looser in areas of my neck that I didn't even notice were there before."
H. Lapidus
You are the best Lauren Brooks! This workshop far exceeded my expectations!
The workshop was amazing! Not only did I learn from you, I also learned from all the other participants. It was a true collaboration under your leadership. Even though I have been using kettlebells for years, I learned so much in just a few hours. I will definitely come to another workshop in the future!"
L. Brodie - GGS Certified
"First off I want to extend a big big thank you for coming all the way to my neck of the woods to train us east coasters. :) Attending one of your workshops and learning from you personally has been on my bucket list for a very long time. The workshop was everything I wanted and more. I have been using your videos for about 7 years now (and the playground for several months now- which I LOVE) and I have always wanted to have you check my form in person to be sure I am getting the most out of my workouts. Honestly, recently due to a lot of stress I haven't been prioritizing my self care and the last few months are the first time in a very long time that I have not been training much at all. Ever since I found your videos years ago, I have been passionate about using and exploring kettlebells. Having fallen off of my training, I came to the workshop humbled and excited to learn from the perspective of a beginner. I learned so much from your workshop and my excitement and passion for training is refueled- which is HUGE! I am so excited, in particular, to get back to Single Leg Deadlifts. I learned I have been doing them wrong for years now and I can't wait to see the results of doing them correctly! Lol. Thank you so much for doing the work you do. You are super inspiring and your work has been a huge part of my personal development. :) <3 font="" xo="">
S. Gold
Phenomenal Trainer….Phenomenal Person! Lauren is hands down one of the most cutting edge trainers in Southern California! She consistently continues to educate herself from the World’s elite strength professionals. What does that make her? A World class strength professional herself. Lauren is not only extremely gifted as a teacher, she is naturally encouraging and optimistic. Frankly stated, I recommend Lauren to anyone who wants a genuine person who can offer you cutting edge training methods to get you to your goals!!!!!

Franz Snideman, RKC/SFG Senior, CHEK

"Lauren is simply amazing, as a trainer and person. When I first started kettlebells eight months ago I could not lift a bag of groceries, container of cat litter, or my six year old. I had a very painful lower back injury that no one could quite diagnose or fix (I had seen doctors and pain specialists and I tried acupuncture, massage, pain medication, ointments, physical therapy, anti-inflammatories, heat, and cold–nothing was making me feel any stronger). When I first started working out with Lauren I refused to swing a tiny 2½ kilo bell I was so scared of the pain in my back. Well, Lauren fixed that. She was patient but she encouraged me to try many different strengthening exercises (go deadlifts). She also helped me work through moderate pain and discomfort by facing it in carefully controlled circumstances. Lauren has amazing expertise and the uncanny skill of knowing exactly how much you are capable of doing without pushing it past the breaking point. Within a couple of months I was swinging 16 kilo bells and have graduated from there. I am so much stronger and I no longer fear the pain in my back because there is no more pain. I can lift multiple bags of groceries and the cat litter. Best of all, two weeks ago I lifted my six year old for the first time (in a year and a half) without fear. She said to me, “Mommy, you can do this every day now.” And you know what, I can. Thank you Lauren, for everything. I am so grateful." Kathryn Encinitas, CA
Dr. Kathryn Slater




SIGN UP FOR THIS WEEKEND WORKSHOP
HERE

SPOTS ARE LIMITED
OPEN TO ALL LEVELS OF FITNESS

WHERE: CROSSFIT CHARLOTTE, NORTH CAROLINA - address and hotel info will be shared

WHEN: SATURDAY JUNE 8  9a.m. to 5 p.m.  lunch break on both days
JUNE 9   9a.m. to 3 p.m.

EARLY BIRD PRICING AVAILABLE NOW

$100 OFF CODE FOR EARLY BIRD CODE: LETSDOTHIS

VISIT THE EARLY BIRD DISCOUNTED LINK HERE




Monday

Yin and Yang Kettlebell Training - 12 Week Program



Yin and Yang Kettlebell Training is now available in Lauren's Playground. This style of training is the exact method I use for my own personal strength and fitness journey.

This program is the perfect balance of calm and relaxed strength sessions coupled with explosive and powerful high intensity quick workouts. This is the Yin Yang approach treating your body well and stepping up your fitness game.

This is a 12 week program 100% in a written PDF format for online viewing. First 6 weeks are now available in Lauren's Playground. Normally a program like this would go for $129.00 but right now it's only the cost of a playground membership, which also includes almost 3 years of programs for every single level of fitness.

If you're not a member you can learn more about it here.


Members sign in and get started with this results driven program here

Wednesday

Strong and Fit at any age






“It all goes down hill after 40.” said the person who gave up. Don’t tell me it all goes down hill. Every day I train men and women well over 40, who are in better shape now than they were in their youth. Getting older doesn’t mean you have to break down and give up. . This year I’ll be blessed enough to join the 40 club. I’ve gone though 2 C-sections and have never had any plastic surgery. I have zero pain, don’t take any pills and consider myself relatively strong. I eat Girl Scout cookies moderately when the season comes and enjoy real ice cream. I also enjoy pizza on cauliflower crust once a week. Lately I’ll drink a glass of some special low sulfate and low sugar wine once a week. (I sneeze if I don’t do this kind) I don’t count calories ever. I walk my dogs daily and lift Kettlebells consistently. I don’t sit much and stand while I’m at the computer. I do make sure I can always pull and push my own body weight. . If I want to lean out more I’ll just eat less and choose not to have indulgences temporarily. Other than that this is me on any given day. . Helping my students become stronger and sexier in their 40’s, 50’s, 60’s and 70’s is truly a gift. I’m inspired daily to see it with my own eyes how they improve as they age! . Don’t let anyone tell you that it goes down hill after a certain age. It’s negative and it’s only true if you stop taking care of yourself. Surround yourself with people who inspire you! . Here’s to being vibrant, strong, fit and healthy at any age. #fitafter40 #fitafterbaby and not listening to the naysayers! #laurenbrooksfitness #kettlebelltraining #strongmom
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Renew and Reset Kettlebell Workouts




Renew and Reset is the theme for this month. Bringing back the Kettlebell fitness format that started it all. The Ultimate Body Sculpt and Conditioning with Kettlebells styled follow along workouts  2019 theme! 

Now available in Lauren’s Playground along with many other super effective programs. Learn how to become a member here



RENEW AND RESET has FIVE workout sections under 10 minutes. Do them all at once if you dare or do a few sections at a time. 

Already a member?  Log in to this program here


Tuesday

Amazing Kettlebell Leg and Butt Combo Exercises

Fun amazing Leggy Leg Combo Kettlebell Workout for you to do on this beautiful day. Don't forget to take care of your precious body during this time of year. Even if it's just a 5 minute session!


Happy Holiday Season. Get your kettlebell training on whether it's 5 minutes or 45 minutes. A little kettlebell does your body good!






Try these fun kettlebell combo variations alone or as in a workout like this one. 

1. Snatch to Overhead Squat 
2. Double Single Leg Deadlift to Back Lunge
3. Double High Pull to Double Front Squat
4. Dead High Pull Catch to Squat Thrust


For more workouts and free fitness challenges check out our HUGE HOLIDAY sales here.  Take advantage of our holiday sale with 40% off plus free shipping! Details via the link provided.

To participate in our squat challenge and giveaway be sure to join our challenge group. 21 DAY SQUAT CHALLENGE starts on January 1st. Open to all fitness levels. 


Join our Facebook group here






Wednesday

Holiday Hustle Kettlebell Workout Program




COMING TO LAUREN'S PLAYGROUND 
DECEMBER 1st

(will only be available for the month of December)


HOLIDAY HUSTLE FOLLOW ALONG
KETTLEBELL WORKOUT PROGRAM

Warm Up - 5 minutes
4 Strength & Release Workouts - Under 15 minutes
4 Power Blast Workouts - Under 8 minutes
Mix & Match Workout Program Schedule




NOT A MEMBER YET? We have options

MONTHLY membership - PRICE will go up soon. You will be grandfathered in at your low price.
YEARLY membership - PRICE will go up soon. You will be grandfathered in at your low price.
LIFETIME membership - pay one time and never again for a lifetime worth of programs and continue to get new ones each month. (limited availability - received a free HALF HOUR coaching call)

WHAT ELSE DO YOU RECEIVE?

When you're a member you receive access to the Lauren's Playground private Facebook group and access to every single program Lauren has ever released in Lauren's Playground online gym. You will also receive 15% off any product or  service while you're a member and extra savings on events, Kettlebell bootcamps and Winner Circles. 

Monday

Why I Keep Going Back To The Kettlebell








My first foray into working out was inside a traditional gym. There were machines and resistance equipment. I was fascinated with learning how to set up each strength machine perfectly while designing just the right program to achieve the physique I was striving for.

I always felt good with the conventional programs. I had scheduled days such as Chest/Triceps, Back/Biceps, Legs/abs along with cardio. Old school, like 25 years ago! As long as I stuck to my program I felt good. I was actually scared to deviate.

I thought I was strong until I discovered Kettlebell training. I was humbled learning how disconnected my body really was.

The first time I did a Get Up 15 years ago, I could barely get off the ground with 8lbs in my hand. Pull ups and real squats were a joke. I was under the illusion that I was in amazing shape, until discovering the Kettlebell philosophy. It was a downer realizing my body didn’t know how to work together as one unit after all the time I put in to the gym. 

I was fantastic at bicep curls and I even had the biceps to show for it! 😂 My leg press was strong and my legs looked good (at least that’s what I thought). I could leg press with 3 huge plates per side. But the carry over wasn’t there! 

Clearly my body didn’t know how to use itself. 

In this last year I’ve stepped away from using Kettlebells consistently. Afterall it’s been 15 years on and off (mostly on) and I felt it was time to change my focus. The last few months I’ve been playing with mostly ring training and hardly even lifted bells except to film a workout for Lauren’s Playground. 

This morning I felt real guilty about not purposely swinging or snatching a bell in more months than I can admit. As if I abandoned the very thing that got me the strength I have today. The very thing that allowed me to once do Get Ups with 62lbs and gave me the body armor to pull up with 52lbs worth of Kettlebells hanging from my feet. My body learned how to work together in a balanced way because of the Kettlebell training I did. I owe my structural integrity to the philosophy behind Kettlebell training.

This morning, since it had been a while, I thought I’d swing and snatch a Kettlebell that was actually impossible for me when I first started.

The snatches with the 35lb bell felt amazing, even though I hardly snatch anymore. The 26lb that once was heavy to me, felt like air. Is this from having the skill embedded in my body? Must be.... 

The point is I will never forget what gave me the foundation I now have to allow me to try things I could never do in my 20’s and even in my early 30’s. 

I am so grateful for all that the Kettlebell has taught me along with the coaches and colleagues I’ve had the honor of working with and learning from along the way. When I’m not learning I feel like I’m dying. 

Here’s to honoring where you started from and appreciating what got you on your path to greatness. Never forget your roots!



KETTLEBELL FITNESS WORKOUT VIDEOS




Learn more about the programs that have allowed for people all over the world become stronger, leaner and healthier than ever before. 

SAVE 50% 

FREE SHIPPING on all DVD's for a limited time. 

CODE: BlackFriday2018

Shop Kettlebell Fitness DVD's HERE

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Take $1000 off today with Code: lifetime  Right Here

Friday

Metabolic Conditioning KETTLEBELL Workout - 10 Minutes





Try this awesome fat burning and METABOLIC CONDITIONING Kettlebell workout. All you need is 10 minutes and a kettlebell. This workout is directly taken from the "Kettlebell Conditioning" section in Lauren's Playground.


For many more workouts and program sign up for Lauren's Playground here 

For our FREE Featured Workouts each month sign up here.

Please subscribe if you like my channel.

For Kettlebell workouts DVDs shop here 

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Thursday

Whole Made Meal Ideas

First off I'd like to thank Paige Reagan, (soon to be) a Nutritional Therapy Practitioner, for contributing these incredible, simple, tasty and HEALTHY "whole-male meals" to the world. These are her descriptions. To read more about Paige and our exclusive Nutritional Therapy section, please visit here

These meals are PALEO Friendly, Gluten Free, WholeFood30 friendly, unprocessed and 100% approved by me! If you want to feel healthier, lose a couple of pounds along the way and get your digestive system under control, try some of these out!




Whole-Made Meal #1

"Whole-made meal" using these amazing organic, seasonal ingredients. Free-range chicken, Brussels sprouts and white sweet potatoes roasted in virgin coconut oil, with sauteed purple cabbage. A few minutes of prep work, a pinch of sea salt, and you're done!




Whole-Made Meal # 2


A simple "whole-made" meal in under 30 minutes. Wild-caught salmon on top of organic zucchini noodles that were lightly sauteed in avocado oil and tossed with a homemade, dairy-free, orange-basil pesto made with pistachios instead of the usual pine nuts! A few organic grape tomatoes, a spoonful of pesto, and a pinch of arugula microgreens finish the dish. Simple to make and loaded with protein, healthful Omega-3s, and fresh, colorful carbs!






Whole-Made Meal # 3

"This dish captures fall on a plate! Roasted organic delicata squash, drizzled with a homemade lemon tahini sauce, and topped with antioxidant-rich pomegranate seeds. 

Have you ever had delicata squash? If not, give it a try! It takes only 20 minutes to roast with alittle avocado oil and you can even eat the skin! 

Do what you can to eat seasonally and locally. Plants get their nourishment from the sun and soil. Seasonal produce is picked when its fresh and this is when it has the highest nutrient content. When you eat locally your food spends less time in transit and it also helps to support all of those awesome local farmers!"



Whole-Made Meal # 4


A bowl of comfort food on a cool fall night filled with homemade turkey chili, spaghetti squash, a quick pico de gallo made with tomatoes, cilantro, green onions, lime, and a pinch of sea salt, and of course avocado!

Spaghetti squash is so easy make and the perfect low-carb replacement in dishes that call for pasta and grains. It is low in calories and packs a nutritional punch with lots of vitamins C and B6 and healthful minerals, especially potassium, which is important for muscle performance.




Whole-Made Meal #5

Taking advantage of the fall root vegetables to make this amazing "mash" with parsnips, cauliflower, garlic, sea salt, and a splash of chicken bone broth. A quick and easy nutrient-dense version of mashed potatoes just in time for the holiday season. Topped it with a stir fry of grass-fed organic beef, red peppers, onions, and broccoli that was sauteed in a homemade sauce made with ginger and coconut aminos.  Had dinner on the table in 20 minutes!






Whole-Made Meal #6

Love rice but not the high carbs? Then give cauliflower rice a try.  It is simple to make with just a few quick pulses of a food processor. Cauliflower is a nutrient-dense cruciferous vegetable that is low in calories and filled with vitamins, minerals, and antioxidants. It has a mild taste that blends well with other flavors. Saute it in a bit of olive oil with finely chopped lacinato kale, red onion, zucchini, and a homemade tomato basil sauce made with organic diced tomatoes, tomato paste, and spices. Top it with a few wild-caught shrimp or the protein of your choice for a quick and easy wholemade meal!