Workout Of The Day

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Lemon Cookies

Ingredients: 1 & 1/2 cups Shredded Unsweetened Coconut 1/4 cup Coconut Flour 1 pinch of Salt 2 tablespoons Raw Honey 2 tablespoon Lemon Juice 2 teaspoons Vanilla (or vanilla beans) 2 teaspoons Lemon zest 1/4 cup Coconut Oil (melted) Directions: Mix all of your dry ingredients together. Mix in all of the wet ingredients and add […]


CrossFit workouts are generally difficult and the program you all follow at CrossFit Bolton is no exception.  Don’t feel bad if you can’t do all of the posted workouts as prescribed yet.  The workouts are beyond the capacity of most of our clients.  The good news is CrossFit workouts are universally scalable meaning anybody and […]

Reserving Classes

Why Reserving Classes Is Important It is very important that you reserve classes and if necessary, cancel your reservations properly. When class reservations are full at 15, and only 13 people show up, that leaves two spots that someone else could have potentially reserved and used. If you can’t make it to a class that […]

Visit Our You Tube Channel

The best way to truly know what CrossFit is all about is to see it first-hand. However, if you can’t make it to the CrossFit Bolton gym, your best bet is to check out our YouTube channel. Here, you’ll see CrossFit Bolton team members in action as they perform WODS and other demonstrations inside our […]

CrossFit: It’s For Kids Too!

If you’re into CrossFit, you already know what an outstanding total-body workout it provides. If you’re not into CrossFit and you are a parent looking for ways to help your children get their much-needed exercise, you might be surprised to learn that CrossFit Kids is a fun, safe and affordable option. Forget what you may […]

Under what circumstances is it alright to drop weights?

In weightlifting, the ability to drop weights is necessary for training and safety reasons. Advanced weightlifters (lifters that can snatch 1x body weight and clean and jerk more than 1.5x body weight) wouldn’t be able to train as frequently or as safely if they had to lower the barbell under control after each rep. If […]

Paleo Diet How To Eat More And Lose Weight

Taken from: How would you like to eat all you want, never be hungry, be healthier than ever and still lose weight?  I’m going to tell you how. Most of you won’t do it. I’ll tell you why. Here are some facts you might want to think about: One out of four Americans are fat. […]


Following a clean diet is obviously very important when it comes to maintaining good health.  What you put in your mouth directly impacts every cell in your body and can either increase your energy and vitality or lead you on a path to disease and obesity.  Most people, whether they follow a healthy diet or […]

How Cows (Grass-Fed Only) Could Save the Planet

On a farm in coastal Maine, a barn is going up. Right now it’s little more than a concrete slab and some wooden beams, but when it’s finished, the barn will provide winter shelter for up to six cows and a few head of sheep. None of this would be remarkable if it weren’t for […]

Is Sugar Toxic?

Taken from: On May 26, 2009, Robert Lustig gave a lecture called “Sugar: The Bitter Truth,” which was posted on YouTube the following July. Since then, it has been viewed well over 800,000 times, gaining new viewers at a rate of about 50,000 per month, fairly remarkable numbers for a 90-minute discussion of the nuances of fructose […]

Beet Salad

Ingredients: 4 to 5 Beets 1 Celery Stalk (including leaves) 1/4 cup Red Onion 2 Green Onions 2 Pickles 1/4 cup Parsley 1 tablespoon Olive oil 1 tablespoon Apple Cider Vinegar 1/4 teaspoon Black pepper 1/4 teaspoon Himalayan Sea Salt 1 teaspoon Oregano Directions: Bring a pot of water to a boil and add the […]

The Differences Between Grass-Fed Beef and Grain-Fed Beef

  Taken from: making the transition into the Primal way of life, a lot of people get tripped up on the question of grass-fed beef. Is it necessary? (No.) Is there really that big a difference between conventional beef and grass-fed beef? (Kinda.) What does grass-fed actually mean? How do conventional cows live and what […]

The Legume Manifesto

Taken from: If you’ve read our articles or heard us speak, you know we don’t base our nutritional recommendations primarily on what Paleolithic man may or may not have eaten.  We care about whether the foods we’re eating here today are making us more healthy or less healthy. So the reasons we cite for avoiding legumes, much like […]

The Dairy Dilemma

There is much controversy surrounding dairy these days. Is it really that good for us or have we been somewhat mislead? It’s easy to understand why most of us think that milk is good for us. The dairy industry has done such an amazing job in convincing us that we have to drink milk if […]

Reading Labels – 7 Ingredients To Avoid At All Costs!

It is virtually impossible to walk into a grocery store today and buy a food that is not full of chemicals or one that has been altered in such a way that its nutritional value has been drastically reduced. Our food supply is different from what it was even 30 years ago. In an attempt […]

The Conscientious Omnivore: Eggs

Taken from: Eggs are a staple in many of our refrigerators.  They provide a complete, easily available protein source (you can buy eggs just about anywhere these days – even your local gas station), at a cost that most health-conscious families consider to be reasonable and affordable.   But “cheap” eggs are not really cheap when […]

Why Grains are Unhealthy?

Taken from: I find that grain bashing makes for a tasty, but ultimately unsatisfying meal. You all know how much I love doing it, though. But no matter how often I sit down to dine on the stuff (and I’ve done it with great gusto in the past), I always leave the table feeling like I […]

Why is Coconut Oil So Healthy?

The coconut provides a nutritious source of meat, juice, milk and oil that has fed and nourished populations around the world for generations. On many islands coconut is a staple in the diet and provides the majority of the food eaten. Nearly one third of the world’s population depends on coconut to some degree for […]

Gluten: What You Don’t Know Might Kill You

Something you’re eating may be killing you, and you probably don’t even know it! If you eat cheeseburgers or French fries all the time or drink six sodas a day, you likely know you are shortening your life. But eating a nice dark, crunchy slice of whole wheat bread–how could that be bad for you? […]

Coconut Water

Coconut water is that liquid you hear moving around inside of the coconut. It is a natural isotonic beverage, with the same level of electrolytic balance as we have in our blood. It’s the fluid of life, so to speak. In fact, during the Pacific War of 1941-45, both sides in the conflict regularly used […]

Go Coconuts With Healthy Fat!

Fat Doesn’t Make You Fat Has anyone noticed the fat-free craze that has been sweeping the nation since the late 80’s? It seems like everywhere we look there are marketing labels touting fat-free! As if to make us think that eating dietary fat is what actually makes us gain body fat. It’s time to undress […]

Ch Ch Ch Chia!

The health benefits of chia seeds date back centuries ago to the Aztec Warriors. They were said to have been fueled exclusively by these seeds during their battles. They have been given the name “running food” because the Aztecs were able to maintain their stamina and energy as they traveled through lands eating only chia […]

The Truth about Eggs and Cholesterol

Cholesterol is a lipid (fat) in the body made by the liver.  It is classified as a sterol, which is a steroid.  The word cholesterol comes from the Greek words ‘chole’ meaning bile and ‘stereos’ meaning solid, stiff.  Cholesterol is necessary for so many functions in the body.  It makes vitamin D, sex hormones, bile […]

Joint Pains and Grains

We are constantly being brainwashed by commercials and Canada’s Food Guide to eat more whole grains.  We’re led to believe that they’re full of vitamins and minerals and we need them for energy.  This just isn’t the case though.  Although it’s true that whole grains are enriched with B vitamins, there are much better food […]

Milking the Facts

I used to be a huge milk drinker.  I would constantly be running to the store to get more because I would go through it so fast.  That was until I learned about all of the facts behind the components, processing and packaging of milk.  Now I steer clear of it and haven’t felt better […]


So you want to bake yourself a treat to satisfy that sweet tooth but aren’t sure what sweetener you should use.  Well the obvious one to avoid is regular white sugar.  This also means all of its variations, including brown sugar, cane sugar, cane syrup and icing sugar as well.  Sugar rots your teeth, disrupts […]


We usually talk about supplements at our Paleo Challenge info sessions.  There are always questions about supplements and which ones are useful and which aren’t.  We were pressed for time on the last one so we didn’t talk about supplements at all.  I figured everyone could benefit from this info so I decided to post it. […]

How to Improve Sluggish Digestion with Bitter Herbs

By: Mary Ann Marsala I’m sure you’ve heard the expression, “You are what you eat.” While this notion bears truth it would make sense to continue this belief with “we are also what we digest and assimilate.” Our health depends greatly on how well our digestive system functions. What this means is that if we […]

Just Be Awesome

Mindful gym tips to get past the ditch of mediocrity. Author: Mary Ann Marsala The expression, “I don’t have time to train”, has an unfavourable effect on prospective gym clientele. Life tends to get in the way of whatever you want to do. To believe that a lack of ‘time’ is responsible for why you […]

A Stronger Immune System, a Stronger You

Strengthening Immunity with Food Based Nutrients By: Mary Ann Marsala We are continuously surrounded by pathogens – these are the unfriendly bacteria, viruses and fungi that crowd our skin and invade our inner passageways. Most of the time, they do not adversely affect us; we ward off, neutralize or lessen the effects of them thanks […]

LOOK HOTTER NAKED…with these Top 3 Thermogenic Foods!

By: Mary Ann Marsala Spring is just around the corner! You know what that means? Speedy fat loss endeavors!  For most, this is often attempted through overtraining, undereating and the excessive use of supplements like fat burners (thermogenic add-ons which increase the body’s metabolism through the use of stimulants, e.g. caffeine and ephedra). While thermogenic […]

Reality Check: Say No to Summer Weight Gain

So you spent the winter working hard. You exercised consistently, you were careful to eat more healthy foods and you watched your portion sizes. Why? So you would look great at the lake and have plenty of energy to enjoy summer. You greeted summer with a healthy, toned body. But summer, in spite of all […]

What do Insulin Resistance and Summer Have in Common?

Plenty, it turns out, and it has everything to do with what you’re eating this summer. Even though summer brings with it an abundance of fresh fruits and vegetables, making it easier to eat healthily, it also brings added risks. What could taste better during the lazy, hazy days of summer than fruity cocktails and […]

CrossFit For Moms

Whether you’re a new mom getting used to the intricacies of motherhood, or an experienced mother of multiple kids, the fact remains that with all the various responsibilities involved, it can be difficult to stay fit. That doesn’t even take into account the career commitments and household responsibilities that could make getting fit seem virtually impossible. […]

Motivation and Support From CrossFit Community Produces Results

CrossFit training is unlike any other exercise program. That’s a given. There’s no other form of training better suited for all age groups. Beyond that, there’s arguably no other exercise program that provides a better total body workout. After all, what other form of training pushes your strength and conditioning limits with: Weightlifting Gymnastics Running […]

The CrossFit Experience: Results Through Ongoing Engagement

Ever wonder what it is about CrossFit that keeps it fresh and always working? CrossFit is a one-of-a-kind high intensity functional exercise program with a constantly varied approach to training. Along with that, there are numerous other intangibles that come into play ensuring people remain on the path to superior strength and conditioning. It’s customizable […]

Prepare for Success: Back to School Tips

Have you noticed? The days are getting a little shorter, store aisles are full of school supplies and you may have seen a school bus or two making practice runs in your neighborhood. All this can only mean one thing: it’s back to school time! If you are like most people, you are not quite […]

Gym Etiquette

Be early. If you’re not early, you’re late. Give yourself enough time to change and warm-up before the group session starts. Those of you with small bladders may also want to reserve some time for a bathroom trip. That means showing up at least 10 minutes prior to the session. Check the schedule and show […]


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