Uncle Mike’s Blog

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Home workouts

For those of you looking to break a little sweat today and maybe burn off some holiday cheer…

Give this one a try!

As you can see by the video, the Milkman and I shot this a while ago, but I decided to just publish it today.

I was thinking that some of you may be looking for […]

By |December 26th, 2014|Uncle Mike's Blog|11 Comments

Perfecting push-ups

Hey guys…

With the next 30 day challenge coming up, I wanted to take some time to talk about some of the things that we do at the Training Room.

Yes, the Whole 30 eating plan is a big part of how you are going to get RESULTS…

Our training is the icing on the cake.

At times we […]

By |December 11th, 2014|Uncle Mike's Blog|3 Comments

Paleo Recipes

Hey guys…

I will be posting the Whole 30 Paleo recipes here as Pat sends them to me.

Nothing fancy, just the simple Paleo recipes.

Feel free to share this and drop comments below.

Save this link and check back periodically for updates.

Here’s to your health!


Crock Pot
8-10LBS Pork Butt (shoulder) – boneless. Trim meat as desired or do after cooking.
4 Slices approved bacon – chopped
Jerk Marinade
Habaneros – 2-6 depending on how hot you want it
Garlic – 4 cloves
Thyme – leaves from 6 sprigs
Scallion – 2 bunches with bulb chopped
Water – 2.5 cups

Add to blender – liquify then add

Allspice – 2 TBSP
Nutmeg – 1 Tsp
Salt/pepper mix – 2 TBSP

Add Marinade to Crock pot cook 8-10 hours
Remove Fat if desired or just pull the pork (easier to remove fat and pull when cooler)



Three heads Broccoli Rabe – chopped cut off about an inch of stem)
2lbs Chicken – Boneless skinless breast sliced
Boil water , add Broccoli Rabe back to a boil – strain and cool

Garlic – 6 cloves chopped fine
Coconut Oil – 2 TBSP
Brown Garlic
Add Chicken
Cook Thru

Broccoli Rabe
Chicken Stock – 1 Cup
S/P mix – 1 1/2 Tsp or to taste
Bring To Boil turn flame off

1/2 cup Extra Virgin Olive Oil



Whole chicken
Bay leaf (1 per chicken)
Sea Salt 1 tsp
Black pepper 1/4 tspn
Garlic powder or granulated 1/4 tspn
Onion powder 1/4 tspn
Celery 1 stalk
Baby carrots 10
1 small onion peeled

Put everything in crock pot on low for eight hours (no extra liquid added)
Remove and debone.

To make stock- throw bones back in pot with more celery onion carrots, cover bones with water and cook down additional eight hours.



Onion- medium diced
Coconut or olive oil – 2 Tbsp
Carrots – 2 diced
Red pepper- 2 diced
Jalapeño – 1 diced (optional)

Sauté until onions are clear

Ground beef or buffalo (preferably grass fed but not a must) 1lb
Ground pork (pref grass fed ) 1lb
Add to sauté vegetable (use a pot rather than sauté pan)

After meat is brown add
Cumin -2 Tspn
S/P mix- 1 tspn
Oregano – 1/2 tspn
Garlic powder/granulated -1 tspn
Tomatoes- 28oz can crushed with basil
Olives – 6oz green or black

Simmer 30 minutes – enjoy!!!


Cauliflower – half head cut up
Asparagus – 1/2 bunch diced half inch
Red Pepper – whole diced
Onion – small diced
Mushrooms – 8oz sliced
Ginger- 1/2 inch peeled and grated or diced fine

Coconut oil – 2 tbsp

Sauté vegetable except cauliflower and asparagus until onions are clear.

Chicken – 2lbs boneless diced chicken
S/P – 1 tspn
Curry – 2 tspn
Tomatoes – 14oz can crushed
Coconut milk- 14oz

Add and sauté bring to boil, reduce to simmer, add cauliflower and asparagus simmer for thirty minutes.




Preheat oven to 400

Butternut Squash – package
Carrots- 1lb bag of baby
Brussel sprouts – 1 12oz bag cut in half
Zucchini- 1 sliced (larger slices)

Cut vegetables evenly (other veggies are ok, use what you like!)
Place in bowl season to taste with coconut oil salt pepper.

Roast for 45+/- mins turning occasionally

Paleo Marinara Sauce

Small Crock Pot Tomatoes – 21/2-3 28 oz can crushed 1 tsp Oregano dry 1 Onion small chopped Garlic – 6 clove chopped Coconut Oil – 1 Tbs Basil – 6 Basil leaves chopped Olive Oil – 1/2 cup S/P – 1 Tbs Heat Coconut oil Saute Garlic in Coconut Oil till fragrant.  Add Onion till translucent Add Oregano till fragrant Add to crock pot Add Tomatoes and Basil and S/P mix. Set and forget (8-10 hours).


Cauliflower Rice 1 head of Cauliflower –

grated 1/2 Med onion diced small 1 piece scallion chopped fine 1 tb Ghee or Clarified Butter 1 cup chicken stock 1 tsp s/p mix Heat clarified butter in pan, add and sauté onions and scallion till onions are translucent. Add Cauliflower, S/P and stock approximately ten minutes (until tender but still a bit firm).


Lemon Rosemary Chicken Chicken –

3 lb Boneless, skinless, fat trimmed and cut into bite size pieces.

Coconut Oil –

2 tbs Onion –

1 medium chopped fine Chicken Stock –

2 cups Arrowroot –

Combine Chicken stock and Arrowroot.

2 tbs Rosemary –

Leaves from 1 sprig S/P -1.5 tbs

Clarified Butter -2 tbs

lemons – 3 lemons squeezed On high heat, heat oil over high heat, add onion till translucent add chicken.

Saute Chicken until 3/4 cooked, then add chicken stock, bring to boil, reduce to simmer when chicken is cooked through remove from heat add 1.5 S/P mix and 2 tbs clarified butter(ghee) and juice of three lemons.


Paleo Steak Stir Fry Flank Steak –

1.5lb Arrowroot – 3 tbs Onion – 1 small sliced thin Coconut oil – 1 tbs Cut flank in four pieces then slice thin agains the grain mix arrowroot into meat (may be sticky, its OK) On high heat, heat coconut oil till it almost smokes, add sliced onions stir fry about a minute then add meat. Stir fry until meet is cooked through. Set aside Red Pepper – 1 sliced thin Green Pepper – 1 sliced thin`     Snow Peas – small package cleaned Bok Choy – head sliced thin Broccoli – crown chopped and boiled Coconut Oil – 2 tbs Sauce Coconut Aminos – 1/2 cup Sesame Oil – 1/4 cup Five Spice powder – 1 tsp S/P mix -1.5 tsp On high heat, heat coconut oil till it almost smokes Add peppers and bok choy  stir fry for 2-3 mins then add boiled broccoli and snow peas, stir fry for an additional 2-3 mins. Mix beef and sauce mixture in, stir fry to boil remove from heat.  Sauce should be slightly thick. Eat with chopsticks ;~}



Chop meat – 2 Lbs Eggs – 2 Garlic – 1.5 Tsp granulated Onion Powder – 1.5 Tsp  Almond Flour – 1/2 cup S/P mix – 1.5 Tsp Oregano – 1.5 Tsp Basil – 1.5 TspPre-Heat oven to 350Mix ingredients together, roll into 2” balls (brown if desired)  place on foil covered cookie sheet bake for 20-25 minutesStay tuned for more great whole 30 and Paleo recipes!



If you’re a pork lover this is the good stuff!!

Perfect Paleo and Gluten Free meal!


2.5 lbs ground pork

1lb bacon 3 large eggs

1/2 large onion diced fine

5-6 cloves of garlic chopped

2 carrots peeled and diced fine

1 medium zucchini diced fine

1/2 red pepper diced fine

9 oz bag of fresh spinach chopped

1 tablespoon salt and pepper mix ( 3parts sea salt 1 part fresh black pepper )

1 tablespoon curry powder

1 cup almond flour ( if your not a Caveman or Gluten Free use bread crumbs )

3 sweet potatos peeled and cut into 1 inch cubes

3 tablespoons coconut oil melted or olive oil

METHOD: preheat oven 350f

1) saute diced bacon in a large pan until almost crisp, drain half the fat.

2) add all the vegetables except the spinach and sweet potatoes to the bacon, cook until tender.

3) add the spinach and cook until just wilted

4) cool vegetable mixture about 20 minutes.

5) in a large bowl add the pork, eggs, almond flour, seasonings and the cooled vegetable mixture. mix well

6) turn mixture onto a roasting pan and shape into loaf form.



By |October 27th, 2014|Uncle Mike's Blog|11 Comments

How are you recovering from your workouts?

I have found that as I get older the need to spend a lot more time taking care of my body increases.

Does that make sense to you?

If someone told me this would happen to me 10 years ago I would have laughed in their face!

I was indestructible in my 30’s, even in my earlier 40’s.

Once […]

By |April 7th, 2014|Uncle Mike's Blog|0 Comments

Nine “fool proof” steps to a solid kettlebell swing.

Hey guys!

About a month ago I was invited to teach the kettlebell portion of the CPPS certification course.

This was a great honor for me.

Not only did I teach, but also participated in this amazingly detailed certification that was developed by World famous strength and conditioning coaches James Smith and Joe DeFranco.

While at this course, I […]

By |March 24th, 2014|Uncle Mike's Blog|0 Comments

Versatility of the kettlebell…

For those of you who are familiar with our training style and and have been following us or training with us at the gym, you already understand how we use kettlebells in conjunction with body weight movements and also offer pure strength training with the bar.

If you HAVE been following us online, or physically training […]

By |February 15th, 2014|Uncle Mike's Blog|0 Comments

15 Years of The Training Room (Part 2)

The evolution of The Training Room (15 Year Anniversary Edition)
 Part 2: CrossFit, Kettlebells and more nicknames!
In 2003, we decided to take the trip to St Paul Minnesota for the RKC (Russian Kettlebell Challenge)

That was a great weekend!

Learned a ton, and had some VERY sore hamstrings from swinging bells all day long.

Everyone was dressed like Pavel […]

By |January 20th, 2014|Uncle Mike's Blog|0 Comments

15 Years of The Training Room (Part 1)

The evolution of The Training Room (15 Year Anniversary Edition)
Part 1: The Belmar Years
For the most part, things have gone rather well for us in our FIRST fifteen years of business.

It all started a year ago TODAY back in January of 1999…

Time has really flown by quickly.  So much has happened in 15 years.  So […]

By |January 13th, 2014|Uncle Mike's Blog|3 Comments

My top 6 do’s and don’ts of gym business ownership…

Hey guys…

I was out for a run with my four legged running partner Lola yesterday and, as usual, a few things popped into my head.

If you have ever run on the Manasquan bike path early in the morning, you know that it is very quiet, peaceful and a great place to let your mind roam.

When […]

By |November 25th, 2013|Uncle Mike's Blog|2 Comments

You guys aren’t CrossFitting

This morning, as usual, I showed up at the gym at 5:30 am to prepare for the 6 am group training session and was reminded by dedicated TR member, Mike Brown that I’ve been way too quiet on this blog.

I’ve got a few things to talk about and who knows where this may end up.

First […]

By |November 12th, 2013|Uncle Mike's Blog|3 Comments