PINKtober’s Exercise Excitement

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Lisa has been given the okay to kick it up a notch, going to start training and running with Michelle & Co.  Just signed up for our first 10K later in October!

Team MissFits Training in full effect!  Modified for now due to ankle sprain, can only do upper body/core work, will be back to some cardio as per doctor’s okay today and back to running starting in PT tomorrow!  Will try a long run and leg workout later next week!

Linda’s exercise of choice are bootcamps and kickboxing! Check out more of that on this Episode! 

PINKtober Tabata

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Straight from Linda herself, a killer Tabata for PINKtober!

20 seconds squats, 10 second break.
20 seconds mountain climbers, 10 second break.
20 seconds jumping jacks, 10 second break.
20 seconds burpees, 10 second break.
Repeat for a total of 4 minutes.

Breast Cancer Survivor & Fitness Enthusiast, Linda Murray

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Linda’s Weight Loss & Breast Cancer Journey:

Linda has struggled with her weight for as long as she can remember. At her heaviest in 2005, she weighed 276 lbs. Linda decided to have Gastric Bypass after her doctor told her she was basically killing herself. Linda had the surgery in Sept. 2005 and lost 130 lbs.
Fast forward to 2010, while doing a monthly Self Breast Exam, she felt a small lump that felt like a pea in her right breast, she left it go a few months to see if there would be a change but knowing her family history she called her doctor. Her doctor did an exam and told her she wanted her to see a Breast Specialist, she made the appointment and the doctor told her he wanted to do a sonogram & biopsy, but he didn’t think it was anything. Linda had both procedures and the waiting would begin, that was November 6th, 2010. On the night of November 9th, 2010, she got the call that changed her life, 5 days before her 45th Birthday. Linda heard the words “You Have Breast Cancer”. Linda’s husband was walking the dog when she got the call, he came in to find her crying and that was when she told him. Linda’s husband was by her side throughout the entire time, she considers him her rock and biggest supporter.

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Next, she sadly had to tell her daughter and had no idea how she was going to do that. Looking her in the eyes and telling her almost killed her. Linda also considers her daughter to be her rock and biggest supporter. While they took the news as a family, both of them told her it was going to be ok.

After that, it was back to the doctor, they told Linda her options, she could have a Lumpectomy or a Mastectomy and after talking about it for a few minutes, she decided she would have the Lumpectomy. They also found Calcifications in the Left Breast so they would also do a Lumpectomy on that side as well. The doctor told her he thought she would only have to do 5 days of Radiation, but wouldn’t know until the surgery.
Linda had her 1st surgery on December 15th, 2010, she was in the recovery room and the doctor informed her that her lymph nodes were involved as well and that she would have to do Chemotherapy & Radiation, she thought it was all a drug induced dream, but she woke up and it was real.

On to the Oncologist on February 20th, 2011, she started Chemo, which was what she feared the most. She came home and thought ok this isn’t so bad… well 2 days later it was bad, she was so sick, tired, couldn’t eat, and told her husband she wasn’t going back. Thankfully, she did go back because she realized she was letting Cancer beat her and she wasn’t going to let that happen. She finished chemo on April 28th, 2011 and during the time from chemo and Sept. 2013, she gained 60 lbs.

Linda started Radiation in June 2011 for 6 weeks, which she felt was the easy part. After all the treatments were done she couldn’t stop thinking about the Cancer coming back. Linda had a Double Mastectomy with Reconstruction Temporary Implants on July 11, 2012. Her Permanent Implant Surgery was scheduled for October 29th, 2012 but Hurricane Sandy had other plans. Finally, she had surgery in July 2013. During this time she was now 217 lbs, never thinking she would be this heavy again.

September 17th, 2013 was the day she started her new life, she was given a second chance at life and chose to make the most of that gift.

She started by following a food plan, then in January 2014 she started to work out, the 1st class she took she couldn’t even do a Jumping Jack or a Sit Up. Her friend just looked at her and said you can do this, you beat cancer this is easy just keep coming back, and back she went. During this time she met Kenny Pena of Rockaway Beach Bootcamp and now Pena’s Fitness Method he would give her tips on what she should be eating and what exercises she should focus on. By May 2014 she had lost 62 lbs, the gym closed but thank God it was summer and Kenny decided to do Rockaway Beach Bootcamp again.

Find Linda’s Fitness
To learn more about Pena’s Fitness Method/Evolve Fitness or Rockaway Beach Bootcamp, email or meet them at Beach 97th street Rockaway Park Tuesday and Thursdays @ 5:30 am and Saturday @ 8:00 am. And Cyberzone In Rockaway Park @ 9:00 and 10:00 am on Saturdays. Linda also goes to CKO Kicking boxing in Bayridge when the time allows.

Linda also does Dragon Boat Racing with other Breast Cancer survivors, 3 of her Pink sister’s and her are in the process of starting their own Dragon Boat team called “Hope Floats NYC”. Their goal is to engage survivors in physical activity while promoting a healthy lifestyle through the sport of dragon boating. As survivors themselves, from diverse backgrounds and treatment experiences, they can relate to many of the aspects faced by survivors. They offer a supportive and encouraging environment for survivors that empowers them to regain or maintain fitness in their post-treatment lives. Dragon boating is a fun and stress-relieving activity that is uniquely beneficial to breast cancer survivors. It is a team building exercise that forges friendships. It is a sisterhood.
They will begin practicing in April 2015 with the Arrowana Dragon boat team at Flushing Meadows Arena. Contact them at

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Linda is doing the ACS Making Strides against Breast Cancer walk on October 19th, Donate Here!

She will also be doing a Party In Pink Zumbathon Charity event on October 22 2014 @ 6:00 pm til 8:00 pm at All Season Fitness Studio 181 Beach 116th st. 2nd fl. Rockaway Beach NY 11694


Question & Answer with Linda

We were honored that Linda joined us for this special show.  Follow the Q&A along with the show video!

What did it feel like when the doctor told you that you needed the Gastric Bypass surgery?

After the surgery was it easy to adapt to your new lifestyle?

You mention knowing a family history when discussing the lump you found in your breast. Is it breast cancer that runs or just cancer in general?

Can you speak to the importance of self breast exams?

How much did you wind up self educating yourself on breast cancer?

Sounds like your family has been a pillar of support through your fight. Did you also need to surround yourself with others going through the same situation? If so, where can people go?

September 17th, the day you began your new lifestyle, can you remember what that feeling was like? Were you nervous?

What kind of food plan did you start with?

How did you feel when you were able to start doing jumping jacks and sit-ups after not being able to do them?

Can you stress the importance of health and fitness in relation to prevention or during treatment of breast cancer?

What motivates you to get you up and to Kenny’s class when you are feeling tired on a Tuesday or Thursday morning?

Tell us more about your Dragon Boat team!

How important is it to surround yourself with support for any struggle you are faced with in life, whether through your illness or weight loss journey?

What advice do you have for people who may not have as much support around them to make a change in their life?

What has been your favorite part of your journey?

Has your lifestyle become an example for others in your family or community?

Your story is incredibly inspiring. What kind of advice can you give to people who feel like they can’t fight to make the change in their lives?

How amazing do you feel since making the choice to make the best of your second chance at life and live such a healthy and active lifestyle?

What’s next for you?

Contact Linda!

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To join the Dragon Boat team, donate to Linda’s Making Strides walk, join her for a workout or learn more about her story check out the links posted on our site and/or email her at or


A different read.

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Game of Thrones

Typically we have a fitness focused book as our book review but sometimes you need a break!  Linda is currently reading Game Of Thrones!  We’ve never read this series, nor have we seen the TV series, but we’ve heard amazing things and Linda can attest!


PINKtober Hitlist

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Linda gave us a great list of songs that get her pumped up for her workouts! We love all these choices!

Stronger by Kelly Clarkson
All About That Base by Meghan Trainor
I Love It by Icona Pop
Fireball by Pitbull
Blurred Lines by Robin Thicke
Shake It Off by Taylor Swift

Check out the video to Shake It Off by Taylor Swift!

What is Eat Tribal?

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The Tribal Take on Food
At Eat Tribal, we stick with natural, real foods. Our take on food is influenced by the Paleo view on nutrition. Ultimately, rather than stick to a rigid prescription, we use these theories to guide us. Our Tribal Tenets are the pillars we stand on to produce healthy and delicious meals that fuel your active lifestyle and let you thrive.

So What is Paleo?
Eating in a Paleo sense is to mimic (in a modern way) the natural diet of our Paleolithic ancestors, which consisted of healthful wild plants and animals. Here are some of the evolutionary, anthropological, biological, and anatomical theories that support this school of thought.

Evolutionary Evidence
Millions of years of evolution have shaped us into the modern human that exists today. And for the roughly 2 millions years prior to the advent of agriculture, the scope of the human diet centered around animal meats (which are extremely dense in nutrients) and plant foods (which hold comparatively less, though still valuable, nutrients usable to humans).

From its origins as herbivorous primates, the course of human evolution, it is widely believed, was kicked off with the first consumption of animal protein. This protein most likely came from scavenging for the remnant meat and organs of another predator’s kill and led to an initial increase in human brain size. This bigger brain led to higher intellectual capacity and eventually the creation and use of more and more sophisticated tools and the harnessing of fire (and with it came the ability to benefit even more from the consumption of meat).

It is only in the past 10,000 years (a drop in the evolutionary bucket) that grains have entered the human diet. And only in the past 60 years have we been faced with the highly processed and refined foods that pervade American menus — that’s .03% of our 200,000 year existence as homo sapiens, barely a blink of an eye on the human evolutionary timeline.

Anthropological Evidence
Even in indigenous peoples that still exist today, their diets consist mainly of animal meats supplemented with plants that can be foraged. Needless to say, the meat comes from animals that are eating their natural diet, free to roam about in nature. Living off their own natural diet, these indigenous people don’t suffer from the “Western diseases” that we often attribute to the consumption of fat, cholesterol and red meat.

However, once these indigenous peoples are assimilated into a Western civilization and adapt a Western diet, these same health problems start to appear. For example, the Aboriginal people of Australia, after transitioning to a Western lifestyle, have succumbed to many of the diseases that plague Americans today: diabetes, obesity, and heart disease. In a famous experiment, health and nutrition researcher Kerin O’Dea took a group of Australian Aborigines into the bush to revert back to their traditional hunter-gatherer lifestyles. After just 7 weeks, the whole group experienced weight loss (back to their ideal weights), more controlled sugar and insulin levels, and healthier cholesterol levels.

Biological / Anatomical Evidence
If you look at the human digestive tract, it is anatomically similar to that of wolves and other carnivores: one (small) stomach, a large intestine, a small intestine. Cows and herbivores on the other hand, generally have much larger stomachs and even multiple of them. This is to help them digest plants, whose cell walls are difficult to break down. In fact, this is why herbivores often regurgitate their food or eat their excrement — to repeat the digestive process and obtain every nutrient they can out of those plants. This is also why herbivores must spend almost all of their waking time eating.

That’s not to say that humans shouldn’t bother with plant foods. We are in fact omnivorous and require a vast array of nutrients, many of which can be gained from nutrient-dense animal protein and fat while some can only be gained from plants. Thus, we at Eat Tribal emphasize an important balance of meat and plant foods.

Modern Day Implications
Because almost all of us grew up on a typical American diet heavy in grains, refined sugars, and processed foods, an evolution-based or ancestral way of eating will actually take some time for most to adjust to.

Our Western diet has chemically altered the way our body functions, causing it to draw fuel mainly from simple sugars and high-glycemic carbs (the perils of which include diabetes and heart diseases). But by natural design, the human body is meant to fuel itself on fats and proteins, which the liver slowly processes into glucose for energy as the body needs it. This liver function stops or slows down when simple sugars and carbs are constantly introduced into the body, and you will crave more of those sugars and carbs once they’re used up — something many of us have experienced.

In going back to a more natural diet, our bodies may need some time to revert back to their natural chemical functions. This transition generally happens over a 2-3 week period as your body relearns to fuel itself the way it was designed to (this took Edlin, Eat Tribal’s founder, exactly 2 weeks when he first started eating an ancestral diet in 2009).

The benefits of making this transition back to our natural diet are major: sustained energy throughout the day; less cravings for additional food between meals; no mid-day crashes; no post-meal comas or sluggishness; less fatigue in general; and optimal bodily performance, whether in terms of health or fitness. Some other benefits people have mentioned include reduced acne and increased physical endurance and ability.

We at Eat Tribal don’t necessarily advocate extremes. After adjusting to a more natural diet, it is up to you to decide a balance that works for your health and fitness goals. We simply strive to make it easier to access real foods that are natural and healthful for you, the modern human.

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Our mission is to restore the health of our people and our planet through real, quality food. We believe that local food systems and natural foods — natural in the way they are raised and produced – will take us there.

Grass-fed, pastured, organic — these terms aren’t just buzzwords. They represent farming and growing practices that we believe are good for the land, the animals that inhabit them, and ultimately, for you. We want to make these foods more accessible to fuel your best performance, whether in the gym, at work or for life in general.

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The Tribal Tenets – Be human
We source and prepare our food with the aim to recapture our natural human diet. We are not an industrial operation. We are a small group of humans, making delicious food with love and care, the same way you would at home.

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Keep it Real

We love grass-fed and pasture-raised meats, wild or naturally raised fish, pastured eggs and organic vegetables and fruits. In other words, REAL food.

Aim High
We believe these are the foods that our bodies are quite literally designed to eat and will lead to our optimal selves, both in health and physical fitness. From there, what you can do and achieve is limitless.

Founder of Eat Tribal, Edlin Choi

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Edlin Choi – Biography

I first started eating Paleo in 2009, it was my senior year of college. I started cooking everything I ate, and ordered meat in bulk directly from farms that did grass-fed beef (it was tougher to get back then). I soon learned to start cooking in batches instead of cooking for every meal. I thought there would be an opportunity to start a business around this, and I wanted to, but I had already secured a job so by the time I graduated I was set to go work in corporate finance. and I hated it. and I fell off the wagon for a bit on Paleo, and was just miserable in general.

So I quit very quickly and soon started working for an adtech startup. After a bit over a year there, I felt I needed to move on and started working for Lean Startup Machine, a then education focused startup, starting their presence in LA. A year later, I met a great guy who started a similar company in DC. I decided it was time to start Eat Tribal, and received a lot of help from him at the outset. It was totally lean in the beginning, no site, no menus, just PayPal and sweat. I would collect the money in advance, use it to buy ingredients at the farmers market with the chef I was working with at the time, and we’d cook and package out of his kitchen, and I’d be on my way delivering to our first handful of customers by foot.

It was just friends at first, and it quickly caught on with their coworkers, so I put up a basic site to be able to take orders and payment and then Eat Tribal just began growing on its own. we went from borrowing kitchen space from this great restaurant in Brooklyn, working midnight to 5/6 in the morning, to an incubator kitchen in Harlem, and now working with a great partner to produce the Tribal recipes for our Tribe.

New customers have continued to find us through organic search and WOM and we’re almost ready to launch the new version of our website – it’s Eat Tribal 2.0. on top of making it easier to order, you’ll be able to see full ingredient lists and nutritional info on all our dishes, and we’ll soon be adding more options like snacks and Paleo-friendly desserts.

We’re also focusing on starting a catering portion of the business, which I’ve tried and failed at a few times, but now I’ve got the help of someone really smart who’s been doing this for a while, so hopefully it’ll be successful this time.

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Q&A With Edlin Choi

Follow along the Q&A while you watch this Episode!

What is Eat Tribal in your words?

You mention in your background how bare bones Eat Tribal once was. What year was that?

Do you have a hand in creating the menu?

Does the menu change each week?

What types of meals are on the menu?

Are there favorites?

What are typical customer responses to your meals?

Is it strictly Paleo or do you have meals that include dairy?

Is it one size meal or do you offer small or large portions?

Where do you come up with your portion sizes?

Break down for us how Eat Tribal works.

What types of subscriptions do you offer?

How many meals per week are offered?

Can you make a one time order just to try it and see if you like it?

Where do you deliver to?

Are you considering delivering outside of Manhattan anytime soon?

How can you heat the meals?

There are a few different meal subscription services out there now, what do you feel sets Eat Tribal apart from the rest?

What’s next for Eat Tribal?

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Go to for more info and to sign up to try your first order!

Recipes from Edlin

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recipe rundown

Edlin gave us both a recipe he makes himself and a favorite dish of his from Eat Tribal!

“One of my go-to breakfasts, when I eat breakfast and am not doing intermittent fasting or drinking my butter tea, is bacon, sausage, eggs, onions and wilted spinach. I cook the bacon first and then caramelize the onions in the fat; I throw in the sausage and sauté it a bit; then toss in the spinach turn the heat down and cover for a minute. I scrape that all out and then I’ll crack the eggs into the remaining fat and do them over easy.”

“One my favorite Eat Tribal dishes is the Buffalo Chicken Pasta Bake, which we actually haven’t done in a while for a number of reasons. But it’s spaghetti squash and chicken tossed in Tessa Mae’s hot sauce or hot sauce made in house. It’s super simple, but it’s so good and tastes like a cheat meal but isn’t. This is something we might reintroduce in our new catering format which we’ll begin to offer soon.”

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