Bone Broth by Coach Kathleen

For thousands of years we have been comforted with “chicken soup” when we are
feeling under the weather. It turns out there is more behind chicken soup than simply warming
our souls. Traditionally made chicken, beef, lamb, fish, or vegetable broth (to name a few) is
made from boiling bones, tendons, ligaments and other parts of the animal that we wouldn’t eat.
The finished product, now referred to as “bone broth” is packed with essential nutrients that can
greatly impact our health in a positive way.

The method of boiling down bones and other animal parts extracts nutrients into the
water. Bone broths are rich in collagen, the most abundant protein in our bodies. They also
contain gut-healing amino acids like glutamine which can repair intestinal permeability, also
known as “leaky gut”. Proline, glycine and arginine are other amino acids found in high
concentration in bone broth. They help boost our immune system, prevent the breakdown of
muscle tissue, stimulate the production and release of growth hormone, and can help
regenerate and repair cartilage and heal joints. Bone broth also contains glucosamine, another
powerful joint supporting nutrients, as well as abundant amounts of minerals and electrolytes
like calcium, magnesium, potassium and phosphorus.

Bone broth is extremely easy to make, the hardest part in our culture is finding a place
that carries bones and other parts of pastured animals. Finding these parts usually requires
asking the butcher what he has hiding in the back room, as they are less readily found in the
front shelves or freezer. Once our bones are sourced, there are a variety of ways to make a
tasty, versatile broth. The base of most broths consists of bones, fat, meat, vegetables and
water. Apple cider vinegar is also added to help extract more nutrients from the bones. Bones
with meat should be cooked, while other bones and ingredients can be added raw. Add all
ingredients to a large crockpot, cover with water, bring to a boil and let simmer for 4-6 hours.
Then proceed to cook on low heat for 24-48 hours total. As the broth cooks longer it will become
more concentrated and gelatinous. Strain the broth through cheesecloth to remove herbs,
bones, vegetables and other particles and let the broth come to room temperature before
covering and storing in the refrigerator or freezer. Fat from the broth with separate and solidify
on top. This fat can be kept in the broth or removed and used for cooking.

Homemade broth is best consumed within 3-5 days or can be kept frozen for up to 6
months. There are also some high quality brands that can be found premade. When choosing a
store bought broth, keep in mind the quality of the product and be sure each ingredient can be
identified. Bone broth can be used to sip on, as a nutrient-dense caffeine free alternative in the
morning or evening. It can also be used in recipes and as a base for homemade soup or stew.
Due to its powerful nutrient profile, bone broth is considered a “superfood”. If we want to keep
our immune system strong, preserve muscle mass, boost our digestion and metabolism, and
ward off the doctors office this fall and winter, let’s try out some hearty bone broth to keep our
bodies primed for whatever life throws our way.

– Axe, Josh. “#BoneBroth Benefits for Digestion, Arthritis, and Cellulite.” Dr. Axe, 23 Jan.
– “Bone Broth Benefits: Everything You Need to Know.” Chris Kresser, 27 Aug. 2019,

Cold and Flu Prevention by Coach Kathleen

As the seasons begin to change, cold and flu symptoms will slowly but surely emerge in
the general population. While we can certainly catch a cold any time of the year, certain viruses
flourish at different temperatures and the fall and winter are ideal for common cold viruses.
Some of us may be more prone to catching colds while others can skate through an entire year
with barely a sniffle. What causes some of us to get sick more often than others?
Our bodies “catch” a cold when we are unable to effectively fight off a virus. Not being
able to ward off harmful intruders can be a sign of nutrient deficiencies or a depressed immune
system. Other causes include lack of sleep, mold exposure, an impaired digestive tract,
increased stress and traveling. In all of these cases, the immune system is compromised. So,
how do we ensure our immune system is strong enough to keep the common cold and dreaded
flu away?
Supporting our bodies with potent immune boosting foods is a great place to start. Bone
broth is an ancient remedy that has regained popularity over the last decade, for good reason.
It’s amino acid and mineral rich composition make it great for boosting the immune system and
repairing the gut, which is located within our immune system. It also contains anti-inflammatory properties and can break down mucus along with another cold-preventing beverage: hot water!

Water alone will help the body move nutrients in and toxins out, as well as breakdown
congestion. When we add in antiviral components like honey, ginger and lemon, we have an
immune boosting, and cold-fighting super drink! Last but certainly not least, garlic is an
incredible addition as it is antiviral, antibacterial and antifungal. Garlic is great for both
prevention and treatment as it will boost and aid the immune system in fighting off any infection
or virus present. Wondering why orange juice wasn’t on this list? It turns out that “OJ” may
actually do more harm than good when it comes to fighting off the common cold and flu.

Orange juice along with other concentrated fruit juices are not all they’re cracked up to
be when it comes to nutrient density. They also come laced with more sugar which can inhibit
our white blood cells from fighting off infections. When going for vitamin C, choosing a whole
orange that also contains water, fiber, and ample amounts of vitamin C, is best. Refined grains
can compromise our immune system by harming our digestive tract, causing inflammation, and
causing vital nutrients to be lost (leaky gut). Finally, conventional dairy can actually thicken
phlegm in the throat, making congestion worse.
Considering the steps above may not make us invincible to airborne illnesses, but it can
certainly give us the fighting edge. The common cold last for about 7 days, and if we empower
our bodies with nutrients that will help us fight it off, we can incur the least amount of “sick
days”. So let’s whip up an immune boosting concoction this fall and cheers to being able to
spend more time around our friends, family, and in the gym this “cold and flu season”, instead of
quarantined in our bedrooms!

– Myers, Amy. “10 Tips for Preventing the Cold & Flu Naturally.” Amy Myers MD, 13 Aug.

– Price, Annie. “Common Cold Remedies for Fast Relief and Prevention.” Dr. Axe, 7 Nov.

BCAA’s by Coach Kathleen

Branched-chain amino acids are a commonly used supplement in the athletic world.
They include three amino acids that have a chain branched to one side: leucine, isoleucine and
valine. These amino acids are also essential, meaning the body cannot produce them and we
must get them from a food source. There are also 6 other essential amino acids and 20 total
amino acids that our bodies need to grow and develop. As all amino acids are imperative for our
health, why are these three highlighted and recommended as an additional supplement?

BCAA’s are used to enhance muscle growth and aid in faster recovery time. They work
to prevent muscle loss by reducing the amount of muscle atrophy when taken around exercise.
More muscle mass means we burn more calories at rest, resulting in a better body composition
with less body fat. Since BCAA’s are converted in the muscle instead of the liver, they can also
support liver health by lessening its daily strain. If we would like to build and maintain lean body
mass, and recover fast enough to get back into the gym daily, BCAA’s are necessary to get us
there. We can find BCAA’s in supplement form, and also in animal proteins and legumes.

If we are eating a diet with a variety of high quality animal proteins, we may not need
additional supplementation! Chicken, beef, tuna, salmon, tilapia and turkey contain about
6,000mg or more BCAA’s per serving compared to the average BCAA supplement which
contains around 5,000mg. Multiply that by the 3 or so meals we consume daily, and we are certainly getting in those essential amino acids! BCAA’s can effectively be used to replenish our
bodies in the absence of animal protein, especially right after a hard workout.

When looking for a BCAA supplement, beware of brands containing high amounts of
sugars, fillers and dyes. These seem to run rampant in BCAA supplements, making them less
effective by exposing our bodies to harmful chemical agents that contradict the powerful
benefits of branched-chain amino acids. A good rule of thumb is avoiding products that have
ingredients listed that we can’t easily identify. To keep our muscles fueled and recovering
efficiently, let’s make sure to get high quality animal sources in most of our meals, and when
necessary, utilize a clean BCAA supplement to keep us feeling our best, inside and outside of
the gym.

– Holeček, Milan. “Branched-Chain Amino Acids in Health and Disease: Metabolism,
Alterations in Blood Plasma, and as Supplements.” Nutrition & Metabolism, BioMed
Central, 3 May 2018,
– Link, Rachael. “The Essential Amino Acids That Enhance Muscles & Athletic
Performance.” Dr. Axe, 6 June 2019,

TILT +1 Challenge

TILT Squad!
Starting September 1st CrossFit TILT is starting it’s first EVER +1 Challenge!
Ok this sounds awesome but what is the +1 Challenge?
Great question!
Read the steps below!
Step 1 – Pick a movement from this list:
A. Strict Pull-up, Banded Pull-up, or Ring Row
B. Hand Release Push-up, Push-up, or Box Push-up

Wait…do I pick one from column A and one from column B?
Nope! Just pick one movement.
For example, strict pull-up.
Step 2 – Once you have your movement do the following reps…
September 1st = 1 rep
September 2nd = 2 reps
September 3rd = 3 reps
And so on and so forth!

Ok this sounds fun how much does it cost?
It’s free!
Ok ok how do I win?
Everyone wins because we get better at either pull-ups or push-ups!
Can I do both, pull-ups and push-ups?!?!
Sure, but I would pick one because as the month goes on the volume goes up (Spinal Tap turn it up to 11).
Where do I signup?!?!
You don’t! Just start on September 1st!
Ok but September 1st is a Sunday…could I just do 3 reps on Monday combining day 1 and day 2? Sure why the heck not!
What if I’m not at the gym everyday? No problemo! Just make up your reps the next time you’re in!

Let’s do it!

TILT Combine September 21st

TILT Squad get ready for football season with the TILT Combine!

This is a free individual internal competition on Saturday, September 21st in Waltham.

This will be a fun filled day of fitness events!

This event is for all skill levels. Modifications will be readily available for all participants.

Signups will be at the front desk!

The events are…

1. 1 mile run
2. The CrossFit Total
3. Freddy Kruger
4. 1rm Snatch
5. 3 rounds of:
400m Run
12 Thrusters @ 95/65
21 Pull-ups

Participants complete all 5 events.

Stay tuned for more details!

Activated Charcoal by Coach Kathleen

Activated Charcoal


Activated charcoal is another historically used substance that has been making its way back into the spotlight. We may have seen it being used in the form of toothpaste, skin care masks, and of course as an emergency detoxification method for those who have consumed too much alcohol.  Activated charcoal is not to be confused with the charcoal we use for grilling! It is formed through controlled decomposition of carbon based compounds like coconut shells and peat that are “activated” through the exposure to high temperature gases. The final product is a porous, negatively charged substance that is able to bind positively charged toxins and gases. Once bound, activated charcoal requires adequate amounts of water to flush through our system and out of our bodies.

Ingesting activated charcoal isn’t only for cases of alcohol poisoning, it can greatly benefit our bodies in other ways as well. It can be used to soothe an upset stomach, binding the gases produced by negative food reactions. It can help lessen our “toxin load” when it comes to environmental toxins like pesticides, chemicals, metals and molds. By removing toxins, activated charcoal use can improve the function of major organs like our liver, kidneys and adrenal glands. As our overall health is a reflection of the internal function of our body systems, it would seem that using activated charcoal is a no-brainer! 

While there are plenty of benefits of using activated charcoal, there are also some potential side effects we should also consider. As charcoal is a porous substance, it can bind to substances like vitamins, minerals and medications, therefore interfering with their absorption. If we are going to try out this substance, it’s best to take 90-120 minutes before consuming a meal, supplement or medication. Activated charcoal may also cause constipation if too much is consumed, and should be avoided by people with chronic dehydration or severe intestinal damage. In cases of alcohol poisoning or drug overdose, activated charcoal has been effective in doses of 50-100 grams. For reducing and preventing digestive symptoms like gas and bloating, charcoal may be used in doses of 500-1,000 milligrams per day. Finally, 4-32 grams daily has been used to lower cholesterol levels. 

If we choose to utilize activated charcoal, making sure we are using it properly is key. It can be a great supplement to help us detoxify from over consumption of alcohol, or from the toxins acquired throughout the day. Making sure to stay hydrated while taking charcoal will ensure we are moving the toxin-containing charcoal through our bodies efficiently. It’s best to keep activated charcoal use short term due to its ability to affect nutrient absorption. Therefore, activated charcoal can be a great addition to a weekly self-care routine in the form of a face mask or digestive toxin cleanse!


  • Axe, Josh. “Activated Charcoal Removes Toxins, Whitens Teeth and More!” Dr. Axe, 5 July 2019,
  • Derlet, R W, and T E Albertson. “Activated Charcoal–Past, Present and Future.” The Western Journal of Medicine, U.S. National Library of Medicine, Oct. 1986,

Collagen by Coach Kathleen

What is Collagen?


Collagen is another buzz word that’s been circulating into the spotlight lately. Before we dive into the benefits of collagen and when to use it, let’s clarify what it is! Collagen is the most abundant protein in our bodies. Woah, that sounds important! There are several different kinds of collagen but the most supplements contain a mixture of Type I-III. Type I is the most abundant and it’s found in skin, tendons, ligaments, bones, teeth and between organs. Type II is found mostly in cartilage and our eyes. Type III is found in skin, muscles and blood vessels. As we age, our bodies naturally produce less collagen, so if we want to keep that youthful glow, making sure we have enough collagen is a good place to start!

Collagen also provides several other health benefits ranging from joint health to digestive repair and boosting our metabolism. It has a gel-like structure and can ease stiff, swollen joints by “greasing” them up and reducing swelling. When it comes to our digestion, having sufficient collagen in our digestive tract soothes the intestinal lining, covering up holes that may have otherwise allowed vital nutrients to seep out. Being a source of amino acids (aka: protein), collagen can boost our metabolism by increasing our lean body mass. Glycine converts glucose into energy to feed our muscles, arginine helps repair muscle tissue and glutamine helps maintain our energy levels by fueling our cells.

We can get ample amounts of collagen by eating a diet rich in animal sources. As with all foods, higher quality sources will typically offer more nutrients, so choosing a pastured animal source is ideal. As collagen is rich in bones, boiling animal bones to make a bone broth and consuming it as a warming beverage or in homemade soups and sauces is another great way to get more collagen. Finally, collagen can be found in supplemental form, as hydrolyzed collagen, collagen hydrolysate and collagen peptides. These powdered forms contain the same amino acid profile but are broken down into smaller chains. The shortened chains make collagen even more digestible and easy to absorb. Supplemental collagen dissolves easily in liquids and makes a great addition to our morning coffee, smoothies or even mixed into oatmeal.

While collagen is certainly a necessary and beneficial source of protein, there is one element we should keep into consideration when consuming it often. Collagen is an incomplete source of protein, which means it does not contain all 9 essential amino acids. In fact, it contains 8 of the 9. Combining collagen with complete sources of protein like pastured meat and wild-caught seafood will ensure we get all the amino acids our body needs to function optimally. Due to its prevalence in our bodies and knowing we obtain collagen in animal proteins as well, we can think of hydrolyzed collagen as a beneficial, but optional, supplement. Utilizing collagen to reach our protein needs and support our bodies will keep us looking young, maintaining muscle and absorbing essential nutrients to keep us on the path to being fit for life.


  • Link, Rachael. “What Is Collagen?” Dr. Axe, 5 Feb. 2019,
  • Song, Hongdong, et al. “Effect of Orally Administered Collagen Peptides from Bovine Bone on Skin Aging in Chronologically Aged Mice.” Nutrients, MDPI, 3 Nov. 2017,

Free Radicals and Antioxidants by Coach Kathleen

Free Radicals & Antioxidants


Antioxidants and free radicals are common buzz words in the health and wellness world. We can guess by the term “free radical” that this isn’t something we want rampaging around our bodies. And we have likely heard of antioxidants being present in fruits and vegetables, but what makes these so beneficial, and how do the two relate? Let’s dive deeper into what they are, exactly, and how they can help or harm our bodies!

Free radicals are reactive and unstable molecules that can build up, causing accelerated aging through oxidative damage. They lack an electron, which like to be in pairs. Much like a person trying to sleep through a party with a single earplug, free radicals will tear through the whole house until they find another earplug (ie. electron) to put an end to the noise. They can either steal an electron from a healthy atom or accept one from an antioxidant. Free radicals are not abnormal, as they are produced as byproducts of vital functions in our body. They also come from inflammation, exercise, environmental toxins, radiation, drugs and pesticides, emotional stress and a poor diet, to name a few.

Antioxidants are very stable and contain additional electrons that can be donated to other molecules. Antioxidants seek out free radicals to donate electrons to, neutralizing them and protecting healthy cells from incurring oxidative damage. Antioxidants can be found in brightly colored fruits and vegetables, like carrots and peppers, that are high in beta-carotene. Green and white tea, herbs, spices and cocoa also contain high amounts of other antioxidants like vitamin C, E, selenium, polyphenols and other carotenoids. Having a variety of antioxidant rich foods will help reduce the negative impact of enduring a stressful day of work, a drink we had over the weekend, and that donut that was too irresistible to pass up. 

When we neglect to eat antioxidant rich foods on a regular basis, we risk facing some major health consequences. If there are not enough antioxidants to neutralize free radicals, cell damage accumulates, translating to accelerated aging, diabetes, cardiovascular and neurodegenerative diseases. In order to keep the oxidative damage fire at bay, we should regularly consume a very mixed diet of antioxidant rich foods. Let’s focus on supplying our bodies with these powerful plants that will support all of the hard work we do inside and outside of the gym and keep us warding off the nursing home!


  • Lobo, V, et al. “Free Radicals, Antioxidants and Functional Foods: Impact on Human Health.” Pharmacognosy Reviews, Medknow Publications & Media Pvt Ltd, July 2010,
  • Levy, Jillian. “Top 8 Foods & Oils to Fight Free Radical Damage.” Dr. Axe, 12 Dec. 2017,
  • Axe, Josh. “These Foods, Herb, Spices & Oils Are Absolutely Bursting with Antioxidants.” Dr. Axe, 7 May 2018,

Kombucha by Coach Kathleen

What is Kombucha?


There’s a new bubbly beverage out there that has been saturating shelves everywhere from natural food stores to gas stations. It’s carbonated, slightly sweet, slightly tart, unfiltered and called Kombucha. But what exactly is Kombucha, and more importantly, what makes it so good for us?

For starters, Kombucha originated about 2,000 years ago in the Far East. It was prized for its vast health benefits stemming from our heart to our brain and gut. We have a plethora of healthy bacteria in our gut, which is also the location of our immune system and constantly sends signals to our brain. Kombucha has been used along with other fermented foods to help support diversity and healthy levels of gut bacteria.

Kombucha is made mostly from black tea and a sweet source like sugar, honey or fruit. It contains a SCOBY, or, symbiotic colony of bacteria and yeast, that causes the beverage to ferment as it is fed by the sugar. Once the mixture starts to ferment, carbonation forms and the flavor profile changes based on how long it ferments. Simple taste tests along a 7-10 day period will yield the acidity most agreeable to our taste buds. Once the ideal flavor has been reached, the majority of the fermented tea is removed from the scoby and bottled. Traces of live bacterial strains may remain in the beverage and are part of what makes this drink so good for us!

What makes Kombucha different from other sweet carbonated beverages is that it’s packed with naturally occurring components that can sky-rocket our health. It contains B-vitamins such as B12, that is known to boost our mental health. It also contains cellulose-producing bacteria that help protect our cells. The naturally occurring probiotics, acids and enzymes support digestion, gut health and protect us against harmful bacteria. A high antioxidant load reduces inflammation and helps prevent diseases. Studies have also shown it to be beneficial to cardiovascular health, lowering triglycerides and regulating cholesterol naturally.

When it comes to adding kombucha into our diets, a slow approach is usually best received. As kombucha is higher in acidity it can cause some digestive symptoms for people with poor gut health, stomach ulcers or heartburn. Starting off with small doses is a great way to slowly start reaping health benefits while testing the waters of our own tolerance. Gradually we can work to a larger quantity, and enjoy a delicious beverage while we cheers to our health! 


  • Jung, Youngmi, et al. “Effect of Kombucha on Gut-Microbiota in Mouse Having Non-Alcoholic Fatty Liver Disease.” Food Science and Biotechnology, Springer Singapore, 12 July 2018,
  • Axe, Josh. “This ‘Immortal Health Elixir’ Protects Your Gut & Fights Food Poisoning Pathogens (and More!).” Dr. Axe, 21 Feb. 2019,

Gains by Coach Kathleen

Eating to Gain Muscle


We all have different goals when it comes to our health and how we want our bodies to look and function. We might strive for an aesthetic goal, or to simply be more confident and capable. Believe it or not these goals have a lot more in common than we may think. In order to look, feel and perform our best, we have to support our bodies with the nutrients it needs to build a strong, resilient body. When we are in a poor state of health, our bodies will not prioritize building muscle. They will do what is needed to keep us alive, and oftentimes that means breaking down existing muscle, using stored nutrients to support our vital organs.

When we support our bodies with the proper nutrients and fuel, along with the correct stimuli, we will be able to start growing muscle. More muscle mass does not mean we will look like a bodybuilder, unless we specifically try to. In fact our genetics and gender play a large role in deciding what that increase of muscle will look like on our unique bodies. The term “abs are built in the kitchen” can be true for some, while others can be lean and muscular, eating enough to support their bodies and have a rock solid core, without prominent abs. When we talk about building muscle, we need to keep our bio-individuality in mind and accept that how our bodies look with lean body mass will always differ.

One of the keys to building muscle is making sure we are eating enough to support our levels of activity. This includes what we do inside and outside of the gym. To start, eating about 0.7-1g of protein per bodyweight will give us a good base of protein to support maintaining and building lean body mass. Protein sources should be mostly complete sources, containing all of the essential amino acids that we need, such as eggs, grass-fed beef and wild-caught fish. Healthy fats like those found in fish oil, flax oil, egg yolks and almonds help transport nutrients to the places they are needed in our bodies, repairing and replenishing nutrient stores. Carbohydrates are a cofactor in tissue building and everything from starchy sweet potatoes to cruciferous vegetables like broccoli support muscle growth in different ways. Getting in a variety of colorful fruits and vegetables will ensure our bodies get the range of vitamins and minerals needed to boost and maintain those muscle gains. 

There are also some dietary choices that can have a negative impact on muscle growth. Hydrogenated oils found in canola, soybean, vegetable and corn oil will slow muscle recovery and growth due to an increase of inflammation. Alcohol consumption can also pose a threat as it depletes nutrients that are necessary for tissue growth. Bleached white products like bread, pasta and other wheat products contain anti-nutrients that impair our digestional health, decreasing our ability to absorb nutrients. Finally, consuming white sugar around workouts increases free radical damage, inflammation, fatigue and can also lead to insulin resistance. 

In order to grow muscle beyond our minimum needs for locomotion and survival, we have to create an adaptive need for more muscle. Thinking back to our example of natural bodybuilders, we know that their primary focus is taxing targeted muscle groups to cause hypertrophy, which stimulates muscle growth in order to keep up with demand. Heavier weight training performed weekly will signal to the body a need to build more muscle tissue. Conversely, doing excessive amounts of cardiovascular exercise and avoiding weight training could selectively reduce our muscle mass, as muscle is heavier to move around for long periods of time. By no means must we choose one or the other, but we can certainly take this into account based on our specific aesthetic, performance and long term health goals. Being strong and able to run from predators was certainly something our ancestors relied on for survival. So let’s use the accessibility of a kick-ass gym, nutrient dense foods and information to keep us fit, healthy and lean for the rest of our lives. 


  • Benetti, Elisa, et al. “High Sugar Intake and Development of Skeletal Muscle Insulin Resistance and Inflammation in Mice: a Protective Role for PPAR- δ Agonism.” Mediators of Inflammation, Hindawi Publishing Corporation, 2013,
  • Axe, Josh. “How to Eat to Gain Muscle.” Dr. Axe, 29 Nov. 2017,

Paleo Power Meals is now offering meal delivery service to TILT. We're also going to stock our fridge with a few Grab-N-Go meals for you to try.

Subscribe to Blog via Email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Join 160 other subscribers