From Bottom’s Up to Muscle Up: Ashley’s Spaghetti Squash with Marinara

From Bottom’s Up to Muscle Up: Ashley’s Spaghetti Squash with Marinara

Ashley aka BEAST MODE: first female muscle up at PSKC! Eat like she does and good things happen

We lift heavy things, we run fast, we jump, we push trucks…we do A LOT…
That’s the easy part. For some the more difficult part is applying the equal disclipline to nutrition. For a lot of us, if we go more than 2 days without making a trip to the compound we start spazzing out pretty hard. You guys are an awesomely obsessive bunch about how much you lift, your times, reps, etc.  Being strong and conditioned is addicting…what if we applied this same love and obsession to what we eat? Only then we will truly unleash the power your body contains.

In the spirit of full disclosure, I’m preaching to myself a lot in this post as I’m not where I’d like to be with my fuel choices. My cheat day expands into days sometimes..and instead of staying in the ballpark of 80-85% good fuel for the week,  my weekly average might dip to the 70-75% arena as I make weak choices…no bueno amigo. So what do I need to do? Man up, stop being a weak lil turd, and make the right choices. Odds are that’s what you need to do too.

So to help you guys out, once a week we’ll post an awesome recipe that’s Paleo/Primal, tastes good, and is easy to make. Before we give you this week’s installment, let’s talk about a few things;

1) If you’ve got questions about what you should be eating and why..spend much needed time reading THIS.

2) Cut the emotional anchor to your dieting beliefs. Forget everything you think you know about a “healthy” diet based on “science”. The modern American diet does not work, as a matter of fact it makes you fat, sick, and more than likely will give you disease. Yes, it will be difficult weaning yourself off of sugar, grains, and dairy. You need to realize you’re addicted to a powerful drug that is cheap and readily available, and your friends will be “getting high” around you all the time. Make the committment to being stronger and healthier and after awhile those old foods you ate won’t have the same effect over you. If and when you do slip up, you’ll pay for it…bloated, gassy, and you’ll be able to read War & Peace on the toilet with all the time you’ll be spending there.

3) Keep it simple. Eat things that don’t harm you, tear your gut up, and make you feel bad. As my friend, Josh Bunch puts it; “Don’t Eat Dumb Sh!t – DEDS”

This week’s installment is brought to you by own BEAST MODE! Ashley was not always Beast Mode, this past year she began her Paleo journey combined with training at PSKC and along the way has made tremendous success. As a matter of fact just this very night Ashley was the first female to do a muscle up at PSKC! You can read more about her transformation in her own words by clicking HERE.

From 12 oz curls..
to straight beasting!

 Today we offer some delicious Paleo spaghetti squash. If you’re used to eating more pasta than the Sopranos, this is a fantastic alternative.

1 spaghetti squash
1 28 oz can of diced tomatoes (make sure only ingredient is tomatoes)
1 large can of tomato sauce (only ingredient is tomatoes)
2 cloves garlic finely chopped or grated
basil- fresh 1 tbsp chopped, 1/2 tbsp dried
parsley- same as basil
oregano- fresh 2 tsp, dried 1 tsp
1 small shallot (looks like an onion)
2 tbsp olive oil
small pinch of salt, and fresh ground black pepper
*Oregano is more potent than basil and parsley, but if you like it add more.


Cut spaghetti squash in half lengthwise and scoop out seeds and membrane with a spoon.

 Place cut side down in baking dish, and bake at 350 degrees for about 40-45 minutes. Remove from oven and cover with foil. After squash rests for about 15 minutes, fork the flesh out and it will resemble long strands of spaghetti.

Marinara –

Empty cans of tomato sauce and diced tomatoes in large pot. Set burner temp on low heat, stirring often so it doesn’t burn. Meanwhile in a non-stick skillet, also on low temp, add olive oil, and diced shallots. stir occasionally until shallots start to soften, then add basil and parsley. Stir for a few more minutes and add the garlic at the very end so it doesn’t burn. Stir for maybe 1 minute with garlic in and then add all contents to the tomatoes and sauce. Let it simmer for the duration that the spaghetti squash is in the oven and serve over finished squash. Add ground turkey, or ground beef to marinana as this recipe is versatile.

Combine Marinara on top of the spaghetti squash or toss with olive oil and your favorite veggies, enjoy!

Grocery tip: Kroger had their canned tomatoes on sale in the Organic section! When shopping for canned tomatoes it will say that citric acid is an ingredient, but that’s because the acidity naturally occurs in tomatoes.

So cook it up and let us know how much you liked it!

So damn proud of you Ash! You continue to be an example and inspire the men and women of PSKC. Your competitive fire is only paralleled by your compassion and desire to help others.

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