4 weeks of eating real food…yup, no fancy packaged “foodlike products” designed to fool our senses of taste and smell; just REAL FOOD. So how do you feel? How are your energy levels? Mood? Performance at work and the gym? How do you look? Was it worth it?
Most of you are probably answering with a resounding, “YES!” Look how far you’ve all come in 30 short days. That is just a snapshot in the big picture. I saw most of you on a daily basis, and I could see the change happen right before my eyes. The same people who have plateaued and failed to thrive over the last couple of months, coming in looking leaner and crushing PR’s on a daily basis. From just 30 days! Think of what could be accomplished in 6 months… or a year… or 5 years.
Now what?
CrossFit is a lifestyle change. This isn’t some fad workout program you follow until you get bored in 6 months. We want it to be part of your new, healthy lifestyle. The Paleo challenge wasn’t designed so you could lose 10 pounds fast, just to go back to your old ways. We did it to get your butt in gear and show you it could be done. Live it. You have the tools now.
We don’t expect you to be perfect 100 percent of the time. Trying to will just set you up for failure, not to mention drive you crazy. Birthday? Have your cake. Friends visiting? Take them out for dollar beer night. Superbowl? Get you some hotwings (too late)! As long as your fridge and cupboards are stocked with whole foods, you have the flexibility to do these things guilt free when they come up.
Read this post from the Fitness Spotlight on how to handle “cheat meals” and stay on track.
Above is the AT1501 ascent trainer, yours for only $2599.00(plus tax)! For the price of about THREE YEARS of CrossFit, you too can own a gangly chunk of metal and plastic that “makes getting motivated to exercise a lot easier.”
What does it do? It “mimics your natural gait… …on an incline.” Otherwise known as walking uphill. Handy! On the plus side, it has an iPod dock and can tell you your heart rate.
Or, you can do what you guys do: self-motivate, join a tribe of like minded folk, work your ass off and make real, life-long change. People make these kind of decisions all the time, and we here at CFCDA just wanted to say we are stoked you choose the latter option. Thanks for training with us, everyone!
We just graduated our 7th and largest Bootcamp Class on Friday. 16 motivated people showed up a month ago and were put through the ringer 3 times a week. All of of them made the cut, so expect a large influx of hard chargers next week. Remember to introduce yourselves!
PM Class: Summer, Meagan, Jacob, Jon, Mac, Toni, Austin, Jason, Mike, Derek. Not pictured: Chris, Tawnya, Clark, Will (where’d ya go?!)
AM Class: Cheri, Rebbecca, Vonni, Marty, Jon, Chelly, Derek.
Happenings: Announce the winners of the Paleo Challenge, exchange some recipes and tell war stories about how hard it was to eat real food for 30 days, eat some food and drink some beer, see Derek off (I’ll be taking off Friday for 10 weeks
We’ll also talk about how to make this a lifestyle change. The 30 day challenge doesn’t end next week; that was just to get your butt in gear… now take what you learned and apply it from here on out!
*Make sure you turn in your food logs to Derek or Jon sometime before Tuesday, Feb 2nd.
So we are about three weeks into this whole paleo challenge, and I’ve noticed a progression in the gym:
Week 1: “I can’t eat bread and sugar!? What am I supposed to eat!?”
Week 2: “I’ve dropped 6 pounds already! This is awesome!”
Week 3: “I tried this new paleo recipe -insert recipe here- it was delicious!”
Hopefully week 4 will bring some of you a new outlook on your food.
Some of the recipes people have been telling me about sound great (samples for the trainers are always appreciated). Darcy has a good one for Paleo Candy Bars; we are in negotiations with her right now to trade them for her membership. A few of you have been raving about the Roast Sticky Chicken found in our recipe section (try out some of the links found there to websites for more recipes). A couple of you asked about the Apple and Pork Roast I was bragging about (I held the sugar and added sweet potatoes)… yea, I love my crockpot. Here are some yummy breakfast options Kristin H. sent me.
So, you can see that whole, “What am I supposed to eat!?” question is easily answered. The possibilities are endless. I told someone today that I eat more variety and better tasting food now then before I started eating paleo. It’s about eating real, fresh food; not foodlike products made in a factory, packaged with a health claim on it.
So try some new recipes and let me know how they go!
Anybody check the weather lately? Not a whole lotta’ sun ’round these parts this time of year.
Vitamin D deficiencies are very common in northern climates during the darker months. Low blood levels of vitamin D can lead to:
SAD (seasonal affective disorder and moodiness)
Heaviness in the legs
Chronic musculoskeletal pain
Fatigue
Hypersensitivity of the skin
Increased risk of death from cardiovascular disease
Cognitive impairment in older adults
Severe asthma in children
Cancer
The list goes on, just Google it…
So how can you get your dose o’ D? Well it’s pretty easy in CdA during the summer; our bodies produce the stuff when the sun’s UV rays hit our skin. Winter is the tough one.
Now before you move to a nudist colony in Florida, here are some other ways: milk is fortified with it, but only contains 100 I.U. per serving (not to mention it’s a fat soluble vitamin, so whatsup with skim milk?). Cod liver oil is a good source, serving up 400 I.U. per teaspoon. I supplement this with my fish oil during the winter months. New research is showing the upper safety limit for vitamin D is 4000 I.U. per day. Costco has a good brand packing 2000 I.U. (I take 2 per day) at a reasonable price, be sure to check it out.
Check out vitamin Vitamin D3 World for more info, and as always, ask the trainers!
So, is everybody feeling like they need to jump start their nutrition for 2010? Indulge in the holidays a little more than expected? I know I did. Enter the Paleo Challenge.
Here are the rules:
Keep a detailed food log. What you ate, how much, and what time.
Eat Paleo foods. Meat and veggies, nuts and seeds, some fruit, little starch, NO SUGAR.
Get your before picture taken at the gym before Jan. 8th.
Participants will put $10 in the pot, winner takes all. The winner will be chosen by two criteria: food intake quality, and body composition change. Notice I didn’t say weight loss. This isn’t the Biggest Loser. If your body needs to lose weight you will; however, this is a poor indicator of fitness. Body composition shifts (decreased fat and increased lean body mass) are much better for this.
Check out these pictures of JR. I had a little over a month with him on his Paleo Challenge and the changes were awesome!
So what do you have to lose? The worst thing that can happen is you lean out, improve your performance, and look and feel better. The challenge starts Monday Jan. 4th and ends Feb. 1st. Get after it!
When: Thursday Feb 4th, 7 pm
Where: The Box
Happenings: Announce the winners of the Paleo Challenge, exchange some recipes and tell war stories about how hard it was to eat real food for 30 days, eat some food and drink some beer, see Derek off (I’ll be taking off Friday for 10 weeks
We’ll also [...]
So, is everybody feeling like they need to jump start their nutrition for 2010? Indulge in the holidays a little more than expected? I know I did. Enter the Paleo Challenge.
Here are the rules:
Keep a detailed food log. What you ate, how much, and what time.
Eat Paleo foods. Meat and veggies, nuts and seeds, some [...]
Here’s the plan for New Year’s Day: meet at the box at 11:15 am, convoy down the Sanders Beach and get our polar bear on!
Remember holiday hours on New Year’s Day; closed for the morning and noon classes, open for the evening.
Also, our phone number is resolved, so give us a call at 208-623-8136.
HAPPY NEW [...]
AM Class: Cheri, Rebbecca, Vonni, Marty, Jon, Chelly, Derek.
The New Food Pyramid
