Category Archives: GT

Deep Blue – best natural lotion for pain

Deep Blue® Rub



doTERRA Deep Blue Rub is a topical cream formulated with Deep Blue Soothing Blend of CPTG Certified Pure Therapeutic Grade® essential oils, natural plant extracts, and additional helpful ingredients that provides a comforting sensation of cooling and warmth to problem areas.

Primary Benefits

  • Formulated with the Deep Blue proprietary blend of essential oils and other powerful ingredients
  • Perfect for the athlete in your life, Deep Blue Rub is blended in a base of moisturizing emollients that leaves your skin soft and non-greasy
  • Provides a cooling and soothing sensation to targeted areas


doTERRA Deep Blue Rub is a rich, topical cream infused with the Deep Blue Soothing Blend of CPTG Certified Pure Therapeutic Grade essential oils. Formulated with a proprietary blend of natural plant extracts and other powerful ingredients, Deep Blue Rub provides a comforting sensation of cooling and warmth to problem areas. With close to 5 mL of doTERRA’s top-selling Deep Blue essential oil blend of Wintergreen, Camphor, Peppermint, Ylang Ylang, Helichrysum, Blue Tansy, Blue Chamomile, and Osmanthus, Deep Blue Rub is an essential addition to your bathroom cabinet, gym bag, or first aid kit. Deep Blue Rub is blended in a base of moisturizing emollients that leave your skin feeling soft and not greasy. It is the choice of massage therapists and sports practitioners who currently use doTERRA’s Deep Blue proprietary blend in their practice.


Massage lotion into affected areas. For a more intensive treatment, apply Deep Blue Soothing Blend on the skin prior to lotion application.


For external use only. Avoid contact with eyes. Do not use on wounds or damaged skin. Do not bandage tightly after application or use with a heating pad. Keep out of reach of children to avoid accidental ingestion. If swallowed, get medical help or contact a Poison Control Center immediately.


Aqua, Gaultheria procumbens (Wintergreen) Leaf Oil, Cinnamomum camphora (Camphor) Bark Oil, Menthol, Cetearyl Alcohol, Prunus amygdalus dulcis (Sweet Almond) Oil, Stearic Acid, Glyceryl Stearate, PEG-100 Stearate, Mentha piperita (Peppermint) Oil, Eucalyptus globulus (Eucalyptus) Leaf Oil, Caprylic/Capric Triglyceride, Butylene Glycol, Capsicum frutescens Extract, Chamomilla recutita (Blue Chamomile) Flower Oil , Tanacetum annuum (Blue Tansy) Flower Oil, Helichrysum italicum (Helichrysum) Flower Oil, Allantoin, Gardenia florida Fruit Extract, Osmanthus fragrans (Osmanthus) Flower Extract, Aloe barbadensis Leaf Juice, Chlorella vulgaris Extract, Retinyl Palmitate, Squalane, Ceteareth-20, Hydroxyethyl Acrylate/Sodium Acryloyldimethyl Taurate Copolymer, Dimethicone, Phenoxyethanol, Caprylyl Glycol, Acrylates/C10-30 Alkyl Acrylate Crosspolymer, Xanthan Gum, Ethylhexylglycerin, Hexylene Glycol, Polysorbate 60, Maltodextrin, Sodium PCA, Tetrasodium Glutamate Diacetate


Bone Nutrient Lifetime Complex

I would never promote an Item I never believe in. This item by Doterra is one of the best supplement for women suffering bone deficiency or vitamin D and Calcium deficiency. This is perfect to help with hip and joint issues in the lower back, knees, etc. This works well with Lurong and Tart Cherry to create a perfect recovery and building supplement trifecta.


Bone Nutrient Lifetime Complex™

dōTERRA Women Bone Nutrient Lifetime Complex™ is a blend of vitamins and minerals that are essential for bone health in women beginning in adolescence and continuing through menopause.* Bone Nutrient Lifetime Complex is formulated with bioavailable forms of natural nutrients that include vitamins C and D, plus calcium, magnesium, and other trace minerals that support healthy bone density as a woman ages.*

Price: $25.00
If you need it shipped I can order and have it shipped + shipping fees. Try it now. It’s an amazing product to help you guys recover better.


Dr Paul A. Evangelista
Born: 10-31-1941
Died: 02-23-2014

“Destiny is not a matter of chance. It’s a matter of choice. It’s not a thing to be waited for. It’s a thing to be achieved.”

We honor people in our lives to immortalize them. Come to the WOD ready to kill it. Give it all you got and help me honor my dad properly. This is a way I made a point to celebrate their lives. Keeping their positive memory is how we celebrate life. Their spirits do not die as long as we keep them alive in our hearts. Today is no exception. It’s the moments that takes our breathe away is what makes this life amazing.   Always do good.  Be good.  Strive to inspire others and never put anyone down.  Your legacy is the only thing you can leave that matters.  Live the life you life.


To the father of Culion


Paul Evangelista was the youngest of 5.  Raised in a small island named Culion by a nurse and a pastor.  They were good God fearing Christians who instilled structure, great core values, family, and strive to find your purpose.  My dad was an explorer, overachiever, but what they learned from a very young age a giver.  He was kind at heart and loved everyone he met.  He grew up in Culion during war time. There was a story about my dad spared by a Japanese general who was killing young children. He found my dad while everyone was hiding and he remembered his own family. He then protected the home and my dad’s family after. OHANA. After that Culion was in chaos. He was raised to overlook the ugliness and find beauty in all things. He went to an prestigious medical school in Philippines and graduated with the highest honors at a very young age.  He could have been anywhere in the world after.  But he returned home to take over what Culion was in the beginning.  It was the last remaining colony for Leprosy.  My grandparents were the missionaries who helped welcome thousands of sick patients collected by US NAVY all around Philippines to drop them off to my small island.  My dad grew up during the time where they segregation all the island knew. Leprosy patients where isolated and my dad empathized for them. My dad took on the responsibility after that and made it his life mission to finish the job.  From about 2,000 or more patience when he took over down to 10 when he decided to retire.  He traveled the world to many locations to spread the word about Culion and Philippines.  Met many doctors worldwide and try to learn as much as he could for the bigger purpose.  He pretty much put all he got in Culion and the Philippines.  Not just in the mission but created new opportunities for everyone.  After retiring he ran for government and became vice mayor. He fought to change Culion from a Colony to a municipality. His goal was to changed what people saw Culion as to this renewed island which he called “PARADISE REBORN”. He wanted to show the world that anything can be beautified with love and patience. And boy he did. My dad also wanted to continue his father’s work to help spread Christianity to a Catholic dominant island.  He help balanced the island and built many churches who he funded. He helped introduced religion to a lot of the Aboriginals around the islands. He also traveled to Manila and parts of the world to speak about these changes and missions. I met thousands of people who each had at least 30mins or more worth of stories about my dad. Can you imagine hours and hours of stories. Was he human? People would say my dad would be exhausted and tired but yet help cure, operate on people everywhere and yet ask for nothing.  Simply just for food and a place to nap.  A simple but complex soul.  This charming good looking man was great at public speaking, could sing his heart out, and I heard dance and can cha cha all night. He was the star athlete of the basket team in Culion. Was a fast quick point guard. He can swim across the ocean for a mile or two against waves, he was also a handy man (or at least tried hahaha), he played several instruments which made me to believe why I got into music in Junior High School. My dad was also stylish but never bought clothes and recycled the same shirts until he died. My dad help paved the way for many generations and his legend echoes to eternity. On his last months on Earth he was already battling cancer and diabetes without complaining.  On November 2013 Super Storm Haiyan slammed through Culion and destroyed everything.  See link for my Ohana Project relief fun to understand what he did (please read):

He saw devastation and instead of laying down he stood up.  He showed courage and resilience to help others around him when he had nothing left.  They told me he would go out in missions with his own supplies and help towns.  Then would work for FREE in the hospital and took on surgeries and did this 7 days a week 19hr shifts at times.  Until the very end he fought for his island.  Even when he saw his prized farm destroyed.  Flattened and reversed back to its original condition when he first got it.  Millions of dollars – years of hard work gone.  But God had a reason.  He battled the pain of liver cancer and didnt tell people he was bleeding internally until he had to be rushed and air transported to Manila. He came back to Culion and still managed to help until his final breath. I can keep writing about him and the day would not be enough. The stories and the physical proof of his works are evident. To a man who was the father of many lands people.  You will be missed.  Until the end he fought to stay courageous and ask God to give him strength to face a hard life. Daily my hopes is for Culion to never forget you.  I will do my best to make you proud daily.



One night I dreamed I was walking along the beach with the Lord. Many scenes from my life flashed across the sky.

In each scene I noticed footprints in the sand. Sometimes there were two sets of footprints, other times there was one only.

This bothered me because I noticed that during the low periods of my life, when I was suffering from anguish, sorrow or def

eat, I could see only one set of footprints, so I said to the Lord,

“You promised me Lord,
that if I followed you, you would walk with me always. But I have noticed that during the most trying periods of my life there has only been one set of footprints in the sand. Why, when I needed you most, have you not been there for me?”

The Lord replied, “The years when you have seen only one set of footprints, my child, is when I carried you.”


To my dad

FB_IMG_1424131498627 copy


On September 11, 1978 I met him as he held me in operating room and saw my mom smiling as my dad held me high and danced with me. From there we have been battle buddies. He took me everywhere and anywhere he can show me off to. I was always tailing him in my missions and adventures. Morning exercise was fun. When he wakes up he would stretch and turn to me and say “M – let’s go and embrace the day.” We then would pray together and I always read the “Foot Prints” poem in front of our bed after. Then off we go to sweep the living room and then outside we go at 5am to water the plants (he had orchids and roses) and sweep the steps (50 of them daily). We had people who worked for us – alone I had 3 nannies to watch me. But my dad always said that cleaning wasnt a chore. It’s his time for himself that he loved. He told me always find what you love and let no excuse stop you from doing it. Then breakfast. He would have me on his lap and make up stories about the food. His smile was brighter than the sun every morning. After he would put me on his back and sing silly songs that made no sense and with no real words. He would make funny faces daily to make me smile. He at times would take me to work and I would sit and meet a lot of the leprosy patients. People were astonished that I wasn’t disgusted by them. I didn’t see their ugly faces or their rotting flesh. All I saw was love and hope. He would come home during lunch daily just to spend time with me and to nap (hahaha). He would come home at night and play with me. He was there constantly. That’s all I remember. The stomach farty sounds and silly songs and hugs. In some days when he is not working we would ride to the farm and check on the crops. My dad had those old school aluminum jeeps and each we hit a rock my butt would hurt and he would grab me closer to comfort me (no seat belts back then) or he would take me on his motorcycle. Each time we traveled farmers, town people from several areas would hear us coming and stop us and ask him for help or donation or a ride. My dad never said NO. So many people said hi to us. It was amazing – but I thought nothing of it. My dad was awesome so I guess others also thought that. We went to our farm and plant some seeds (ie trees and some seeds), check on the pond, and his animals. He would take me on these adventures within our farm and told me that this is ours. He was so proud. I would chase the chicks and then get chased by the hen. Then off to the beach property to check on the house and more projects to make the huge property better. I didn’t realize he was doing it to beautify the community not just our own. These same trees then protected this area from hurricanes. On the weekend we would do the same thing. Sundays was fun because he would be on the podium – singing – praising God – passionately screaming to rejoice. He was my table eating partner. We loved eating with our hands. I copied him as we ate everything on site. We loved eating crabs, shrimp, and especially daiing (dried fish – salted). After that we sometimes take naps or look outside our balcony speaking in our own special language. I remember listening to him perform with his instruments and sang songs to me. Kenny Rogers would always be on and his voice was so angelic. He was so talented. He was a great dancer as well. As he carried me all through the house and sway and dip me all over. He was so gentle but you can feel his grip. I guess all surgeons had to be that way – gentle but tough. I was always in trouble and always caused chaos and rucus but he forgave me. Never yelled at me. Except once when I fell at age 2years in a canal deep enough to kill anyone. It was a 20ft drop. I fell while trying to retrieve my cousins plastic gun. My fell on a small tree that pierced through my chin and forced me to bite half of my tongue off. Someone carried me to the hospital where my dad was doing a surgery. I think he stopped what he was doing rushed to me and cleaned me up and then spanked me after the surgery. He held me tight after 3 spanks to my butt but they weren’t painful. He held me after and cried. Cried and cried and said

“I love you. You are my prize possession. I never want anything to hurt you.”

I can never forget that day. I knew he would never leave my side and stop protecting me. He hasn’t stop ever since then. On his last days alive I spoke to him and I told him to hold on. I wanted him to meet Tristan. And he smiled on the other side of that phone and said “Yes – I will. I can’t wait to hold him. I can’t wait to show you guys the farm. I will wait for you guys.” On Sunday Feb 23, 2014 at 3:48am – I had a marathon the day he died. It was Sunday and my mom called in tears and I knew. I woke up that day and I saw his face before I got that call. I ran that race because like my dad I hate starting something and never finishing it. I am a man of integrity and I hold value to these things. I cried for 26 miles and ran my fastest race. My heart shattered to a million pieces but family help me piece them back better and stronger. That’s when things changed again for me.

My fondest memories never left my heart and I held on to them even when it hurt to replay them. As I write this it brings tremendous pain and tears. But as I look in front of me is my son playing. Smiling. Showing me his Lego creations. I did it right even when days I feel like I am failing my family by not buying everything they deserve. Family matters. Family is always first. I will hold on to these memories forever. I love you dad. Always and forever. Teaching me to smile even when it hurts. And to never quit. Thank you for being my hero. Because of you I learned to be my own. Because of you I learned to be kind.

Carve your name on hearts, not tombstones. A legacy is etched into the minds of others and the stories they share about you.

Until Valhalla – I miss you and love you dad.


Timer: 2min x 1rd
Running in place
Bicycle sit ups

2 rounds
2 Push press
23 Air squats
20 Burpees
14 AS


**1 mile on bike choose two separate rounds
5 rounds
10 Push ups
31 Triangles
19 KBS
41 Floor knee tucks

73 crunches
73 Leg lifts
73 butterfly sit ups


2 rounds
10 Chops
31 Air Squats
20 Tris
14 Halos

Toe taps

1 round
73 bicycles
73 reverse crunches



Ohana means family. This date will remain locked in our GT WOD vault. Today we celebrate the life of two young souls taken away from us too early, Andy and Sephora. Who were they? They were Dori’s students. Nothing is fair or just about this story. There was no rhyme or reason for this tragic event. Its a tragedy we must remember and honor. This is a reminder never to take your life for granted. Stop living for the weekend or after 5pm. Embrace your loved ones and cherish each moment, and make them count.

4 rounds
20 PD
7-12-20-15 Floor Knee tucks
15 Diamond push ups


4 Rounds
– 7 Push ups (wide)
– 12 Thrusters
– 20 Curls
– 15 Kettlebell full swings
– 25m, 50m, 330m, 400m run


2 Rounds
7 burpees / 7 Pull ups
12 Push ups / 12 Burpees
400m run

130 leg lift or reverse crunches
130 bicycle sit ups
130 crunches
130 bicycle sit ups


BAY SHORE, N.Y. (CBSNewYork/AP) — A man and his two children died early Sunday morning when they were trapped in their car after another vehicle rear-ended them on a Long Island roadway. The man’s wife escaped and survived.

The man was identified as Ancio Ostane, 37, of St. Albans, Queens. His children were Andy, 8, and Sephora, 4, CBS2’s Hazel Sanchez reported.

They were traveling in a 2005 Toyota westbound on the Southern State Parkway near exit 41 in Bay Shore around 1:30 a.m. Sunday. They were returning home from a family gathering in Central Islip, Newsday reported.

Their vehicle was struck from behind by a 2008 BMW, state police said. The Toyota was engulfed in flames upon impact, authorities said.

Lucine Bouaz-Ostane, Ancio’s wife, escaped the burning vehicle and was treated for minor injuries at Southside Hospital. The driver and two children were pronounced dead at the scene.

Bouaz-Ostane says she is lost without her family.

“If it’s up to me I don’t have a future,” the mother said. “I don’t have a reason to live, I don’t have a reason to work.”

“My children will be in my heart forever,” Bouaz-Ostane told 1010 WINS’ Carol D’Auria. “My dear, humble husband — no words. Great guy.”

Ancio Ostane was a professor at Medgar Evers College in Brooklyn.

The driver of the BMW, Oneil Sharpe Jr., fled, police said. He was later arrested at the home of the car’s registered owner on charges of driving while intoxicated and leaving the scene of an accident.

“I don’t care what they do to that person because that’s not a human being to begin with,” Bouaz-Ostane said. “All I want is my family, and that’s impossible.”

Neighbor Robert Williams is stunned and heartbroken about the tragic loss of his neighbors.

“We wave we say hi,” Williams remembers. “We see him cutting the grass the kids running around. It’s kinda sad. It’s really sad.”


Marine Staff Sgt. Christopher J. Antonik
Died July 11, 2010 Serving During Operation Enduring Freedom
29, of Crystal Lake, Ill.; assigned to 1st Marine Special Operations Battalion, U.S. Marine Corps Forces Special Operations Command, Camp Pendleton, Calif.; died July 11 while supporting combat operations in Helmand province, Afghanistan.

Staff sergeant had grown up hoping to be a Marine

The Associated Press

Christopher Antonik decided early that, like his adoptive father, John, he’d be in the military. He collected a container full of G.I. Joe figures — his reward for good soccer games — and informed his dad when he was 10 or so that he planned to become a Marine. He followed through on the goal a decade later.

“Our team motto is ‘All it takes is all you got,’ and that’s how Chris lived his life,” said Staff Sgt. Robert Hilton, who served with Antonik.

“If I had a dollar every time Chris asked me, ‘Do you need some help?’ I’d be a millionaire now,” he said.

Antonik, 29, of Crystal Lake, Ill., died July 11 after an attack in Helmand province.

He graduated from Prairie Ridge High School in 2000, joined the Marines the next year and became a reconnaissance man. He was assigned to Camp Pendleton and previously deployed to Iraq.

He liked Halloween and Christmas, a good Coors Light and watching the Chicago Blackhawks hockey team, but his real love was his childhood sweetheart, Erin, whom he married in December.

He was also survived by his mother, Cindy; sister, Jennifer; and his dog, Chase.

2 rounds
11 burpees
20 Bootstraps

29 push ups
7min max row (sub running for max distance)
Write distance=

11 C2F
3min max row (sub running for max distance)

1 round
201 bicycle sit ups (RX’d Leg lift)
29 Leg Lift (RX’d sit ups)
201 bicycle sit ups
29 Dragon crawls w/ push up.
201 Triangles

4 rounds
7 pull ups/chin ups (strict) / TRX Inverteds
11 Burpees
20 Bootstraps
10 Diamond push ups

650m (run w/ 25# MB on last two laps)

330m (no weight)

SSGT Antonik showed acts of valor for his team to the very last drop. Read this amazing story of his last days. FAIR WINDS, FOLLOWING SEAS brave warrior.

Day 1

The Marines and Afghan commandos landed shortly after midnight July 10 with plans to clear multiple compounds, including an IED factory, a Taliban headquarters and at least three buildings where insurgent leaders slept. The main element was led by Antonik and included Soutra, Quill and about a platoon of commandos. They pushed through freshly irrigated fields to take over the IED factory and command-and-control center, uncovering rocket-propelled grenade launchers, rockets, 82mm mortars and pressure-plate IEDs, as well as radio repeaters and Taliban documents.

By daybreak, the Marines and commandos faced a sustained attack from more than 50 insurgents, according to the summaries of action. The insurgents were armed with command-detonated IEDs, sniper rifles, heavy Dishka machine guns and other weapons. As the fight wore on, Marines ran low on ammunition and water.

Soutra repeatedly braved enemy fire to ensure the commandos maintained discipline and eventually led a 10-man team of Afghans to assault a squad of Taliban fighters. He “initiated the counterattack by throwing grenades and engaging the enemy with his M4 [rifle], encouraging the commandos by example and through violence of action to make the final push into the enemy position,” his summary states. Under Soutra’s lead, the commandos overran the enemy position, killing four and pushing out the rest.

While Soutra led the counterattack, Quill set up on a rooftop. With his 7.62mm semi-automatic SR25 sniper rifle, he killed four armed insurgents, according to his summary of action.

About 5:30 p.m., a commando stepped on a pressure-plate IED, amputating one of his legs. Antonik and Quill moved under fire to help him, with the staff sergeant organizing security as the corpsman dressed the Afghan’s bloody leg and administered morphine, military documents said. Quill called for a helicopter medical evacuation and, under fire, carried the commando on a blanket so he could be transported to the hospital, where he was eventually stabilized.

Quill’s “crisis management skills and ability to perform under fire saved the commando’s life and prevented further injuries in a complicated situation,” his summary of action states.

Rose, the team leader, is credited with moving to a rooftop at daybreak during the operation to coordinate close-air support with an Apache gunship helicopter, even as rounds dinged off the building around him. At 9:49 a.m., he began calling for the casualty evacuation of a commando who had been wounded in the neck by an enemy sniper round, military documents said.

Various coalition aircraft were operating in the area. Rose coordinated bomb strikes from jets and 30mm gun runs from a British Apache helicopter.

“The combined arms effect allowed the casevac helicopter to land at the commando casualty position without endangering the helicopter crew or causing undue stress on the casualty,” Rose’s summary states. “The overwhelming suppression … quieted the enemy force and allowed the friendly elements to regroup and redistribute much needed ammunition.”

After the commando stepped on the IED, Rose was the first to respond, placing a tourniquet on the Afghan’s right leg. The captain halted his fellow Marines, and a post-blast analysis revealed that there was a daisy chain of additional IEDs nearby, military documents said.

Shinost, a joint terminal attack controller and former scout sniper team leader, is credited with leaving a covered position about daybreak under heavy small-arms and sniper fire to direct close-air support. He directed two 500-pound bomb drops on a nearby ridgeline, and then responded after observing other enemy fighters trying to regroup.

“Directing a flight of two F-15s, he controlled multiple gun runs with their 20mm rotary gun system, thus quieting the ridgeline and allowing his northernmost element to maneuver and reinforce their fighting positions,” his summary states. “His efforts effectively quieted the enemy position, killing a confirmed eight fighters and wounding several others.”
Day 2

As the day wore on, insurgents made multiple attempts to retake the IED factory. The incessant skirmishes drained the Marines’ supplies. That night, Antonik took a group to set up ambush positions and wait for an air drop containing badly needed ammo, water and medical gear. When it arrived, the bundles fell into a canal. Everything was lost.

Soutra volunteered to take men to another platoon’s location to grab ammo and medical supplies, coming back with about 25 percent of what was needed, his summary states. As the sun came up, Antonik got a bad vibe about their position and decided to move. The IED got him around 6:40 a.m. as he led his men across a field. It caused a massive wound that stretched from his left knee to his ribcage and another deep cut on his right arm, the documents show. An Afghan commando was killed instantly in the blast. Another was badly wounded.

Antonik radioed for help.

Some 150 meters away, Soutra and Quill were pinned down by machine gun and mortar fire. As enemy fire swept in from two directions, the Afghan commandos became disoriented, so they dropped to the ground and began spraying rounds in all directions.

Soutra “boldly took charge,” his summary states.

Soutra “knew his role the moment Staff Sgt. Antonik was hit. As the assistant element leader, he stepped forward to lead,” said Mabus, calling him “an extremely gifted combat leader” and adding “his willingness to take charge was an inspiration to those serving with him.”

Soutra, who had joined the team just several months before it deployed from Camp Pendleton to Afghanistan, didn’t hesitate and “performed flawlessly,” Rose said.

Using hand signals, he instructed the Afghans to focus their fire on a trench to their south. Then he and Quill dashed through the hail of enemy rounds to find Antonik and the Afghan casualties.

Rose, positioned in a nearby compound, heard the nightmare unfolding. He put Soutra in command of the team’s main element and the quickly deteriorating situation in the kill zone, organized a quick-reaction force and set out to find and destroy the enemy position so a medical evacuation helicopter could land.

When Quill reached Antonik, he dropped to the ground and shielded him from the enemy fire and worked frantically to stop the bleeding, patting the staff sergeant’s face to keep him conscious and calmly reassuring him. Soutra tended to the wounded Afghan by applying tourniquets, a move that saved the man from bleeding out, doctors later confirmed. Soutra’s dog, Posha, meanwhile, remained calmly by his side, attached to a short leash.

Rose led Shinost and the QRF into a knee-deep canal and charged at the insurgents. As the captain fired his M4, the JTAC coordinated with nearby aircraft. Enemy fire ceased briefly, allowing Soutra enough time to carry the commando to a ditch about 75 meters away. Quill managed to drag Antonik there, the documents show.

Insurgents shifted focus to the QRF, whose members were trying to put enough distance between them and the enemy that circling A-10 Thunderbolts could open up. Six men closed in on Rose, moving within 50 meters, his summary states. A bullet tore through his weapon sling. The captain killed two insurgents and wounded a third, causing the others to take cover.

As Soutra fired on the enemy he relayed information to Shinost, who called in the A-10s. By 7:50 a.m., more than an hour after Antonik was hit, the ambush had begun to taper off. The Medevac helicopter came in, drawing a majority of the remaining enemy fire. Soutra and Quill helped move the casualties to the aircraft. The corpsman climbed on board the UH-60 Blackhawk and joined pararescue personnel in administering CPR on Antonik, who had stopped breathing.

“He was the juniormost team member,” Quill’s summary states, “but his actions were on par with those of a seasoned combat veteran. … Quill never gave up his fight to save a fellow Marine.”

As the bird lifted off, Soutra regrouped the Afghan commandos and moved them to a nearby compound. Then, in what officials describe as a “final measure of leadership,” the sergeant went back into the spot where Antonik had been hit and gathered all the gear that had been strewn about.

He radioed his position to Rose. Everything — and everyone — was accounted for.


The award ceremony was bittersweet for the team, and the rest of Bravo Company and 1st MSOB, as they gathered to honor the heroics in a day where their thoughts also were on their fallen friends.

“I would give it all back if he was here today,” Rose said of Antonik. They would have been fine without the ceremony, public recognition and accolades from senior leaders, but they said they appreciate the honors and recognition for all that 1st MSOB and MARSOC have done and continue to do.

Still, Antonik, said Quill, “would have thought it was all pretty silly, to be honest.”

Quill said he lost a close friend in Antonik, whom he called “the only Marine that I wanted to emulate. He was a mentor, he was a friend, and he was a true leader.”

The heavy battle that day “was a day that I’ll never forget,” said a melancholy Soutra, 27, of Worcester, Mass. It fueled his desire to become a full-fledged operator, and he became a critical skills operator after his combat tour. “I thought, maybe it’ll be good to try to fill Chris Antonik’s shoes,” he said.

Soutra’s thoughts went to the fallen men and the memory of Posha, the close companion who was his brother-in-arms through more than four years working together and a previous combat tour in Iraq. “He helped me through that whole deployment, watching my back,” he said.

Lemon Ginger Salmon

Written by: Tia Kamaris

Eating clean plays as much as important role in your health as working out. Getting in that WOD is important, but if you’re not providing your body with the right fuel you might as well skip that workout! I have been struggling to get enough protein in my diet, especially something besides chicken. I am no chef, so here’s a really simple recipe for salmon that’s tasty and light, and can be tweaked to your personal taste.



1 medium salmon filet

1 fresh lemon

1/2 red onion

1 inch piece of fresh ginger (optional)

olive oil

salt/pepper to taste

Place one medium salmon filet on a piece of aluminum foil and drizzle with olive oil. Cover with thin slices of 1/2 the lemon and slivers of ginger. Add sliced onion and salt and pepper. Squeeze the juice of the other half of the lemon over everything.  Make a pouch out of the aluminum foil. Broil for 20 min and then open pouch and broil for an additional 5-10 minutes to allow lemons and onions to brown.


Raw ingredients


Tented pouch

I personally like ginger but it’s not everyone’s favorite. Feel free to add whatever spices and flavors you like. I’m no chef, but I have learned to experiment! Enjoy!!


Broiled with foil open to brown a bit


With a side of brussel sprouts and sliced avocado

Breakfast Is Important

Written by: Tia Kamaris

While we’ve all heard about how important breakfast is, that’s really not enough motivation to actually get up and make some breakfast every day. We all have busy lives with work, family, friends and all the other fun stuff life has in store for us. I admit that I often skipped breakfast. Especially when on a “diet” because the less I eat the better right? WRONG! Despite being told a thousand times and reading articles, I still had to get over the mental block that less food will lead me to less weight. I can now however say I am a believer! I still don’t have time to cook every morning before work, but I do make the time to cook for several mornings at a time. If I have time to scramble some egg whites, I have time to scramble 3 portions of egg whites… and that’s what I do.

The Recipe:


This week, I sauteed some spinach and onions in a spritz of olive oil, I use a mister from Pampered Chef but there are lots of brands out there. I then added about half a carton of egg whites. When all cooked, this was portioned into 3 medium size plastic containers. While I was preparing the spinach and eggs, I was also baking some sweet potatoes. Each container also got a 1/2 a sweet potato so I’d now have a protein, a vegetable and a carb in each serving. It’s not the fanciest of breakfasts, but it’s healthy and it fills me up til my mid morning snack of a banana and hemp seeds or handful of almonds. Though counter intuitive to what I thought, I’ve learned that it’s not just how much I eat, but WHAT I eat.

OLD IRONSIDES – 10/13/1775


4 rounds
15 Seasick (Goodmornings)
10ea. Pulling Up Anchor (B.O.R.)
13 All Hands on deck (Leg Lift) or Revere Crunch (2:1)
10 Cannonball curls (Cheat curls)
13 AHOY! (Triangles) (2:1) (hailing other vessels)

100 Stomach the Waves (Bent Knee Crunch)
24 Naval Stretch (Sumo Deadlift High-pulls)
14 Cannonballs needed (Thrusters)
3 Watch your Head! (burpees) / C2F (2:1)
50 Jacob’s ladder (Run in place including hands copying climbing up a ladder)
65.24m Brass Monkey walk (Half Curl walk)



On this day in 1775, the Continental Congress authorizes construction and administration of the first American naval force—the precursor to the United States Navy. The birth of the US NAVY.

13 Oct, 1775. The United States Navy is born. Following the beginning of the Revolutionary War on April 1775.

“Resolved, That a swift sailing vessel, to carry ten carriage guns, and a proportionable number of swivels, with eighty men, be fitted, with all possible despatch, for a cruise of three months, and that the commander be instructed to crui[s]e eastward, for intercepting such transports as may be laden with warlike stores and other supplies for our enemies, and for such other purposes as the Congress shall direct.”

With this resolution, the Continental Congress authorizes the creation of a Continental Navy.

Since the outbreak of open hostilities with the British in April, little consideration had been given to protection by sea until Congress received news that a British naval fleet was on its way. In November, the Continental Navy was formally organized, and on December 22, Esek Hopkins was appointed the first commander in chief of the Continental Navy. Congress also named four captains to the new service: Dudley Saltonstall, Abraham Whipple, Nicholas Biddle and John Burrows Hopkins. Their respective vessels, the 24-gun frigates – Alfred and Columbus, the 14-gun brigs – Andrew Doria and Cabot, as well as 3 – schooners, the Hornet, the Wasp and the Fly, became the first ships of the Navy’s fleet. Five first lieutenants, including future American hero John Paul Jones, five second lieutenants and three third lieutenants also received their commissions.

Admiral Hopkins, as he was dubbed by George Washington, was first tasked with assessing the feasibility of an attack on British naval forces in the Chesapeake Bay. After sailing south with his meager force of eight ships, Hopkins decided that victory in such an encounter was impossible. He sailed to the Bahamas instead, where he attacked the British port of Nassau, a decision for which he was relieved of his command upon returning to the continent.

During the American Revolution, the Continental Navy successfully preyed on British merchant shipping and won several victories over British warships. This first naval force was disbanded after the war. What is now known as the United States Navy was formally established with the creation of the federal Department of the Navy in April 1798.

Old Ironsides was the name of the ships back then that took to the seas and fought for our freedom. Another great history lesson.


After two years of being a trainer one of the best things to see is not seeing weight loss or a PR on weight, it’s their evolution. The progress I search for is the person finding what they thought they had loss or conquering something they were always afraid to do due to limitations. People ask how I trick my clients to do an event like Goruck? It’s simple. You give them two choices. The option of feeling pain while staying stagnant and comfortable, or moving forward and feeling discomfort. Guess what they choose?
I am so proud of Monica (one of my first clients) for finally joining me in a Goruck event as well as Colleen who came a month after started GT and then followed by Col friend Bernie. Also, proud of Cathie and Kristin two people I use to work with for 10years in my old life. I am also proud to see Sarah who was responsible for me to start an athletics and Spartan training program in GT. Also, great to see Portia again with us. Another GT member was suppose to be here but he got hurt a couple of days before the event. So to Nick, we are here to represent you. Ohana means family. No one is forgotten or Left Behind. I also want to give Colleen who supports Monica in all her adventures ever since GT. She has gone through so much from a hamstring injury that still ails her and going through breast cancer earlier this year and having surgery. She ask for no regressions during our workouts or pity. I also want to say great job to Dave for being the shield and pushing Joy to take on this challenge. I did a ZF class last week and she was nervous. Today I saw her rise above like the phoenix that she is. Its about these bonds and support that makes this Goruck family strong.
Seeing this class evolve from strangers to a family of weirdos is why I do these team building events. The cadres you meet are amazing with their colorful personalities and heartfelt stories. Each time I do these I am humbled by them and each time feels different. So cheers to all the newbs and nice seeing you for those who I had a class with before. We will meet again and I promise you there will be more hi-fives and tighter hugs. This is not about you – it’s about the person to the left and right of you. It’s about the TEAM. Tecumseh said it best “A single twig breaks, but the bundle of twigs is strong.” FAMILY is and should always come first. Ohana means family – No one is left behind or forgotten. So during these events first thing you do is get to know your battle buddy. When things go dark these guys can carry you through it all. I am sad we had a drop but light doesn’t always mean easy. Some people just cannot coexist within a unit despite the suck and situation. So on that note live your life and do the things you love and make you feel alive. Embrace each other and the moment. And to those who made the ultimate sacrifice FAIR WINDS, FOLLOWING SEAS. Remember folks while your sucking wind in these events someone else is fighting to take their last breath. It could always be worse.






If you want to run fast….run alone.
If you want to run far….run with your team.




































Bottom sampling and hydro burpees (aka drown yourself push-ups)

ZF smoke out session – 6/29/14 – Long Beach, NY

Coconut Curry Chicken.

As per request I researched online and found a recipe that consists of chicken and coconut milk. I googled the two ingredients thinking that I want to find a recipe that is quick,not complicated and with simple ingredients that can actually be found in my local supermarket. I stumbled upon exactly what I was looking for. To make coconut curry chicken you will need these ingredients.

Chicken breast tenders
1/2 cup unsweetened coconut milk
1 tablespoon grated ginger
1 tablespoon green curry paste
1/3 cup chopped cilantro 4-6 lime wedges

The first step to making this dish is whisking the coconut milk,ginger, and curry paste. Them you will add the chicken to the mixture and just let it marinate for about 15 to 20 minutes. After the time has passed cook the chicken on a coconut greased skillet. Once the chicken is completely cooked add the chopped up cilantro and squeeze the lime wedges all over. As a side I accompanied the protein with kale, red cabbage, and some more lime. Bon appetite!



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First cooking class!

On 12/26 I’m happy to say I had the first(hopefully not the last) paleo cooking class. I had two students and they were a such a pleasure to have. We made two different protein-based meals. We prepared chicken breast(in a slow cooker seasoned with safflower oil, extra virgin olive oil, sea salt and black pepper) and salmon(with the same flavoring). For sides we had spaghetti squash, cauliflower and red cabbage. It was a blessed time of exchanging eating clean ideas that are very simple and easily prepared. Here are some pics of what was made.






Christmas Clean Consuming

So the lyrics go…”it’s the most wonderful time of the year.” Indeed, it is. 2013 is almost over. Almost everyone gets off from work for Christmas. Special foods are prepared and all that good stuff. It feels like more tempting foods are lurking everywhere you look. To avoid indulging or completely falling off track of eating clean I give myself a little leeway. I still make sure I get my protein in with just a very small portion of the unclean food. Allow me to give you an example of what my game plan is. Christmas Eve dinner my family and I have a sit down dinner. I’m sure you are wondering what is on the menu. Well we tend to eat pork, yuca, and white rice with black beans. I instantly think to myself I can’t have any of those sides. Nor do I want to. I quickly volunteer to contribute to the delicious traditional Cuban meal by bringing a side to my liking which will be red cabbage. I automatically want to eat as clean as I do on a daily basis. Holidays or any other special time in the year shouldn’t imply a free pass to eat crap and only crap. It’s isn’t good for. Right after that last spoonful you not only are physically full from the food but you are also full from guilt. Who wants that? Not me. To all my clean eating readers don’t do it to yourself. As long as the majority of your meal is mapped around the main part of you meal(the protein) with a little bit of cheat foods you will be fine. Merry Christmas!


Egg whites

Egg whites….gotta love them. Like all meals in paleo they can be consumed anytime of the day (when you think about it). It just depends what you are in the mood for. I’m for what is quick and easy to cook. Egg whites are delicious! I’ve had them with avocado, kale, turkey bacon and tuna(not all mixed together, but then again that sounds like a good salad). I have added some pics of past meals to show you an exact what I have eaten. Don’t be afraid to get creative with your food. After all food is meant to be enjoyed.



Drink Up!


I honestly feel that one of the most important factors of paleo is WATER. I recently challenged myself to drink at least one gallon of water everyday. Yes I did take a lot of trips to the bathroom. Yes to some people a gallon of water sounds a bit much. But it’s what the body needs. Water is like no other fuel we could put into our machines. My biggest issue was my face. I was constantly getting pimples. At 30 years old that shouldn’t be an issue. Consuming so much H2O cleared up my face in about a day or two. Plus the texture of my face has softened drastically. Continue to push yourself to do bigger and better things – most importantly drink up(water that is). 

Ground turkey

The new addiction for the past few weeks of mine has been grounded turkey. This protein can be consumed any time of the day. I’ve had grounded turkey for breakfast with an egg, for lunch with red cabbage and for dinner with spinach and kale. When you think about it just any of the meals that are paleo can be consumed any time of the day. The way I prepare it is with just black pepper. But feel free to add whatever flavoring you like. Isn’t that awesome!!!!



Weekend Outings

Weekend outings can sometimes feel a little left up in the air when it comes to details. You’re tired of packing your meals from the night before during the work week, but you know what weekend outings shouldn’t be any different. You make the plans to leave your house and go somewhere, but you don’t think ahead of time about what you will actually eat while out. This is where the famous 7-p’s come to the rescue. Everyone has plastic containers.It’s super convenient to have a small container that can fit into any small bag or purse. I took pictures of what I am talking about. For example on Saturday I spent the afternoon/evening in the city. We all know EVERYTHING in manhattan is more expensive. Nine times out of ten you don’t know where to eat or what you want to eat. Why subject yourself to food that isn’t clean, expensive, and most importantly probably food you don’t even want to eat. Think of every outing as a field trip(like when you were a child in school). Pack your lunch, snack(s) and water and bring it with you. I was able to pack salmon with red cabbage, a sanwich bag half way filled with raisins,craisins, and some nuts. Believe me when I say the effort is always worth it




Breakfast…..sometimes the first meal of the day literally turns into a meal that has to be consumed FAST! Your gut tells you ehh just skip a meal, but your brain says you gotta eat something paleo friendly. My go-to fix is an almond milk shake. All you need should be in your kitchen already. I really enjoy the combination of banana and kale. Add the following into your blender:
-1 cup of almond milk(vanilla for extra flavor of original is fine also)
-1 banana
-Handful of kale
This shake is filling, nutritious and delicious. What more could you want?  🙂

Protein veggie goodness

This weeks meal idea is simple and most importantly CLEAN! I tend to cook my meal separately. What I mean by this is cooking the sides and the protein by themselves. This way there is always food that is ready to be consumed and can be mixed with other paleo friendly foods. Here is what you will need:
-mixed veggies(I used broccoli,cauliflower,and a few pieces of carrots)
-fish or chicken breast
-1 to 1.5 cups of water
-lemon juice
-sea salt
I mixed some broccoli, cauliflower, and a little bit of carrots in a chopper/mixing machine. This machine is super helpful to get the veggies cut up as small as possible. Then you can add your chicken breast or fish(whatever tickles your fancy) and thinly chopped veggies into a skillet with one or one and a half cup of water. Heat the ingredients until thoroughly cooked. I suggest that you cover the skillet as the food cooks.  This way the chicken/fish cooks quickly and thoroughly. I save the lemon juice and sea salt to add to the food once it is ready to eat. Sometimes I add one or both of these things for flavor.  Please feel free to add as much flavoring to your liking. Boomsauce!