September Studio Whole30 - Whole30 Salmon Summer Salad

The Flex in the City September Studio Whole30 and a Salmon Summer Salad

September is the new January.  And as shocking as it may be, we are almost there already.  As the summer draws to a close, the vast majority of us resume our usual schedule and routine, often focusing our efforts on new or revised goals and resolutions.  I’ve shared before how just how powerful the shift in season can be due to the phenomenon of “fresh starts.”  Research shows that when we experience a change in season (metaphorically or literally) we experience a psychological clean slate which provides a unique and important opportunity to make considerable changes to our health and habits with less concerted effort.  And I personally feel that it would be a big miss not to exploit the opportunity to reset myself whenever I do have the chance to experience a fresh start. Therefore, I am excited to announce our Flex in the City September Studio Whole30!

This will be our second ever Studio Whole30 and last time around was what I would consider an overwhelming success!  I previously shared some background information about my own experience with the Whole30 and a high level overview of the programwhich you should definitely check out.  The Whole30 is a well-researched and proven way to way to actually change your life, your health, your habits, and your relationship with food.  It helps you to determine what foods are and are not working for you specifically (in ways you may not even suspect!) and then equips you with new habits and strategies to help you go on to live in long term, sustainable Food Freedom.  Instead of counting calories or tracking any arbitrary macros or portion sizes, you’ll be focused on learning how to listen to and feed your body in response to hunger and satiety signals.  And if you’re around the studio, you may have noticed that participants of the last group experienced not only some pretty impressive changes in their body composition, but a litany of #NSVs (non-scale victories), everything from learning how to cook and trying new and delicious foods to massive gains in energy, better sleep, skin, and digestion, less moodiness, and improved self-confidence.

After the first Studio Whole30, every single participant who submitted responses to the follow up survey said that they would (or already had) recommended the Whole30 in general and the Flex in the City Studio Whole30 specifically to their friends and family.  And although everyone seemed to appreciate the resource materials, sample meal plans, and weekly newsletters, a major key to success was the accountability and support provided by being a part of the group.  Habit research consistently demonstrates that accountability is one of the most impactful strategies we can leverage to make lasting changes to our behaviors.  Things like being a part of the Studio Whole30 WhatsApp group or joining us for Barre then Dinner at Flex or just knowing that I as a coach have your back provides not only accountability and support, but also a fun and enthusiastic community!

Ok, so here’s what you need to know:  The official start date for the Flex in the City September Studio Whole30 will be Monday, 3 September and it will cost 50 euros to join. Even if you are not local to Cork, it’s ok – you can still participate virtually online and will have access to all the resources, support, and guidance you need to be successful. There will be a free, informational session to provide you with some details to help you decide whether or not you’d like to be a part of the Studio Whole30 on Thursday, 16 August at 8:15 PM in the Penrose Wharf studio.  After that, there’ll be a preparation and planning session for everyone who’s in on Wednesday, 29 August at 8:15 PM in the Penrose studio.  If you are not nearby you can sign up hereand if you are able to make it into the studio – you can sign up here, at the studio before or after class or at the in person meeting.  Even if you can’t make it to the one or either of the meetings, it’s ok – I’ll get you what you need and if you have any questions you can email me at

If you already participated in the last round – you are more than welcome to join us again!   And  this round will be even bigger and better than the last – there’s a lot planned including weekly giveaways of some “fancy” Whole30 foods. However, many of the support materials will be the same or quite similar so I am offering a reduced rate of 25 euros which includes some updates to the package materials, access to the WhatsApp group and weekly newsletters, along with some other new and improved resources.

As I settle in and reflect on last weekend’s Whole30 Coaches Summit, I can attest to the fact that it’s inspiring to be around a group of people who are passionate about a worthy cause – living their own and helping others to live their best lives.  It’s more than avocados and eggs for breakfast, it’s about learning the psychology of eating and learning how to tune into yourself.  And since it’s not September yet – I’m enjoying a fabulously summery salad inspired by one of the many delicious meals I ate at the conference! This Whole30 Salmon Summer Salad is tasty proof that eating well doesn’t need to boring or fancy and that you can totally take on and crush your September Whole30!

September Studio Whole30 - Whole30 Salmon Summer SaladSeptember Studio Whole30 - Whole30 Salmon Summer Salad

Whole30 Salmon Summer Salad

Serves: 4

  • Lemon Shallot Vinaigrette -Recipe HERE
  • Salmon Filet 4 each
  • Melted Coconut Oil 2 TBSP
  • Baby Spinach 3 cup (675 g)
  • Arugula/Rocket Leaves 3 cup (675 g)
  • Grapefruit 1 each
  • Avocado 1 each
  • Shelled Pistachios .5 cup (320 g)
  1. Prepare the Lemon Shallot Vinaigrette and set aside
  2. Preheat the oven to 350 F/ 180 C and line a baking sheet with foil, drizzling with half of the coconut oil.
  3. Place the salmon on the oiled pan, skin side down and drizzle the remaining coconut oil over the top. Sprinkle with sea salt and black pepper as desired and bake for about 12 minutes or to desired doneness.
  4. Meanwhile, segment the grapefruit and then cut into about ¼ - ½" pieces and slice the avocado
  5. Place the shelled pistachios in a small sealed bag and use a meat pounder to roughly chop/break into small bits. Or you can use a mini chopper, but don't over process.
  6. Pour the vinaigrette into a large mixing bowl and then add the spinach and arugula/rocket, tossing to coat the greens evenly.
  7. Place the greens on 4 separate plates and top with the salmon, adding the grapefruit, avocado, and pistachios. SO GOOD.


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