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until November 10th
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Nov 082011
Oct 072011
Well, the first weekend is here following the start of the Challenge and we all know what happens on the weekend…some of us like to “get our drink on” and that’s OKAY! I really just want everyone to be mindful of what you are putting into your bodies and to think about your goals. I’m not saying don’t have a drink or maybe two, just in moderation. I want everyone to be successful and to keep things in perspective.
I received this information from Stephanie Rogers and thought I would pass it on to all of you in the Challenge. Really good stuff from Dutch Lowy.
http://blackboxfw.com/2011/08/alcohol/
Alcohol
Those of us old enough to enjoy the mystical drink are usually confused when someone tells you its not good for you. I’m here to clarify a bit of the confusing info out there.
First of all, alcohol is not good for you, Ever. There is one situation where it could possibly offer a health benefit but i am not going to tell you about it since none of you are having this issue.
The “experts” in main stream media tell us its good for the heart but that is untrue. Alcohol is a blood thinner and is the reason you are not supposed to get a tatoo when you have been drinking. It prevents you from clotting and allows your blood to flow more freely. In theory, this is good for the heart and puts less strain on it. In fact Alcohol is a sugar and is broken down in the liver into a sugar which we all know Makes Us Fatter. Sugar causes all kinds of issues in the body not to mention its effects on the vascular system and its ability to cause inflammation. Inflammation is no bueno and something we will talk about later. Basically the short term benefits of alcohol thinning the blood is reversed by the sugar prematurely aging your blood vessels and harming your heart.
While alcohol is in the body, it prevents the liver from releasing its stores of sugar for the body to use as energy and may be why you get hungry when you drink. This is also why you may wake up early in the morning after drinking a little too much and not be able to sleep due to a racing heart or a feeling of restlessness. Your body just metabolized the last of the alcohol in your system and your liver just released its stores of sugar to the body for energy and surprise, you are awake!
Alcohol also disrupts your brains ability to get into deep restful sleep therefore robbing you of time the brain needs to regenerate and refresh.
So, on top of the alcohol making us fatter due to the sugar digestion and keeping us from sleeping, it is a toxic substance. I am a big fan of trusting the body and if you can think back to the first time you tried alcohol, lets look at hard liquor since it less likely people to enjoy the taste, was there a true enjoyment of the taste? The feeling of it burning all the way down the throat and into the belly and the after taste that makes you want to vomit? All of these feelings are your body telling you to abort! Your body knows that this is not good and as a result tries to tell you. As most of you have done, your brain takes over and beats the body into submission and more frequently than we would like to admit, our brain wins and we drink more than the body can handle. This usually results in the body revolting and vomitting. Never fun. Why do you think sugar is added to most alcohol drinks?
If its unavoidable you need to first look at your goals. If we are trying to lose weight, we want to stay away from excess sugar. The lower the alcohol % the drink the higher the sugar content. Something has to take up all the extra space in your glass if its not straight alcohol right? In wine and beer its the hops and grapes that supply the sugar. In tequila, its agave, in some vodkas its potatoes, others its wheat, in Rum its… well sugar cane. So the fact that you are focused on losing weight but still consuming beverages dominated by carbohydrates is a little silly don’t you think?
Once we have analyzed our goals and still decided that this toxic substance is going in our precious body then you want to choose something that will not further inflame your body, meaning something that does not contain gluten. That includes: Wine, tequila, Potato Vodka, Rum, and any other fru fru drink you may find with a base of these alcohols. I’m not saying these are good, i’m just saying they are less bad than say beer and whiskey.
So, while alcohol is fun in special occasions, it SHOULD NOT be used on a regular or daily basis. Things like Heart disease, fatty liver disease and obesity are sure to follow. Enjoy that last drink!!
Oct 052011
It is time for me to reorder my beloved almond flour, and even though I thought about keeping this information for my team only (just kidding), I decided to share with all.
If you are not familiar with it, almond flour is the key ingredient to baking paleo. I use almond flour to make pancakes, muffins, and other baked goods. It really allows you to have more choices while staying on track with eating paleo. Long strory short, we can place a bulk order together on the website www.honevillegrain.com Shipping is only $4.49 no matter the size of the order. A 5lb bag of blanched almond flour is $29.99. That beats the heck out of HEB where a 1lb bag is $13.99. I will place one order and have it delivered to the gym for anyone who is interested.
If you are scared of how to use it or what you can actually bake, I will be glad to share my recipes with you (even if you aren’t on my team)! I would like to place an order early next week, so please let me know if you are interested by responding to the post.
Teams have been set for A BETTER YOU CHALLENGE. Remember that you are not competing as a team, but rather you are using your team as a method of support. Your team captain (trainer) should be contacting you in the next couple of days to get email addresses for each of you. This will make communication much easier between all group members. Groups were chosen randomly (with the exception of husband/wives being placed together). Use your team to your advantage!! Share your food ideas, your successes and your struggles. Everyone is here to help. Hold each other accountable!!!!! If you didn’t make it to the box today and don’t see your name below, no worries, you can be added to a team and complete the benchmark WODS before Friday. Today is the first day of A BETTER YOU!
Kelly – Duane, Josce, Tom, Candice, Amber L, Martin H, Michelle, Trish
Bonnie- James T, Amber T, Sheena, Mary, Kristy, David T, Kurt, Sara
Darlene – Carie, Martin M, Julie O, Jessica, Ben, Meghan, Herb, Walker
Mike – Ashley, Elissa, David R, Allison, Lisa C, Jen, Chris, Jon
Tami – Ryan, Warren, Scott, Lexie, Ivy, Tracy, Steve, Lilly
Teams will be posted at the box tomorrow
Oct 032011
The challenge is off and running with an awesome WOD, and now we have to reign in the eating. To help you here are some tips and some of the better websites on PALEO EATING. Take the time to browse through them and educate yourself on good fuels for your body. Good fuel in means better output in all areas of your life.
10 Tips When Eating Paleo
- Enjoy eating paleo. Enjoy what you eat. If you are unhappy with what you are eating you are unlikely to continue to keep eating that way, and once the nutrition is gone, staying fit and healthy becomes much harder.
- Pre-cook food. Spend a few hours at the beginning of the week and cook big batches of food. This will allow you to minimise the amount of time that you have to spend cooking during the week.
- Cook more that you need. This is similar to the previous tip, the idea being that if you cook more than you need for one meal then you can eat it later, or the next day.
- Rather than cutting yourself off from all of those foods which you enjoy that aren’t 100% paleo friendly, simply eat smaller amounts and be moderate.
- Do not keep junk/unhealthy food that you know you shouldn’t eat, in the house. For most people, if it is in the house they will eventually eat it.
- Do not run out of food. This is horrible. Do not let it happen to you.
- Try planning out your meals for a week. This comes easily to type one personalities, for the rest of us it can be a nuisance. Though this has the benefit of ensuring you know what you need in the house for the week, and eliminates that time wasting period during which you try and figure out what you should cook for dinner.
- Keep a handy meal replacement shake/can of tuna in your car/office/desk/bag for a paleo friendly snack in case plans change.
- Learn to use spices; this will do wonders for you and will offer variety and different flavors to your meals.
- Eat lots of vegetables; try and eat a good variety with many different colours.
Oct 022011
It’s here! A BETTER YOU CHALLENGE beings tomorrow. Remember if you are participating in the challenge you must complete the mandatory WODS on both Monday and Wednesday. These will be the benchmark WODS that will measure performance increases. You must also get weighed and measured BEFORE your WOD tomorrow. See a trainer before you warm up for your class.
Athlete teams and team leaders will be announced Tuesday after all participants are finalized.
To help you get started on the right track with your eating below is a summary of PALEO eating. If you have questions or want additional information all trainers are here to help. Please also check the website regularly as we will be posing helpful websites and nutritional tips.
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Encouraged Foods
Lean Meats
Lean poultry (white meat, skin removed)
Eggs (limit to six a week)
Other meats
Organ meats
Game meat
Fish
Shellfish
Fruit
Vegetables
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Encouraged Foods
Nuts and Seeds
Foods To Be Eaten In Moderation Oils
Beverages
Paleo Sweets
Foods You Should Avoid
Dairy Foods
Cereal Grains
Cereal Grainlike Seeds
Legumes
Starchy Vegetables
Salt-Containing Foods
Fatty Meats
Soft Drinks and Fruit Juices
Sweets
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Sep 252011
It’s back by popular demand:
A BETTER YOU CHALLENGE
Many of you have requested it, and now it is up to you to make a better you!
MONDAY OCTOBER 3 – WEDNESDAY NOVEMBER 16
CrossFit Cypress will be holding a 6 week BETTER YOU CHALLENGE beginning on Monday, October 3. The goal of the challenge is to find a better you in all areas. While weight loss will be a factor, it is not the only factor in this challenge. We want you to be concerned with the entire you: mental and physical. This is not a challenge simply to loose weight. It is a challenge to improve yourself! It is for everyone because everyone can be better than they are today. The challenge will last 6 weeks and will have the following guidelines.
Challenge will consist of 2 parts:
1. Paleo Eating – Change your body. We will be looking for both weight loss and body fat percentage changes.
2. Performance Increase – We will be looking for increased performance on 2 WODS.
Requirements:
1. All athletes participating must sign up at the box. The entry fee will be $30. This will cover a t-shirt for all participants as well as the prize money for the winners. The entry fee will need to be paid by October 3.
2. Each athlete will be measured and weighed at the begining and end of the challenge. This will be completed BEFORE your WOD on Monday, October 3 and Monday, November 14. Please arrive a few minutes early to the box those days so that a trainer can record your numbers.
3. Each athlete must complete 2 mandatory WODS on Monday, Oct 3 and Wednesday, Oct 5. These WODS will be repeated on Monday, November 14 and Wednesday, November 16. The WODS must be performed with the same criteria each round, and times and modifications will be recorded.
What am I committing to?
You are committing to eating clean for 6 weeks. Keep it simple and keep it paleo. DON’T CHEAT! See what a difference it can make in the way you feel and the performance you have at the box. You are also commiting to consistency at the box. We should see you at least 4 times a week for 6 weeks. You can not make the changes you want in yourself unless you commit to yourself!
Our commitment to you:
CrossFit trainers will be available through out the challenge to help guide you. We will be there to answer questions, help you find resources for healthy recipes, and provide you with information to help you stay on course. Athletes will also be grouped into teams to offer additional support for all. A trainer will lead each team. The idea is that you will be able to help and support one another.
Winners:
A male and female winner for both body change and performance increase will be named at the end of the challenge. COMMIT AND MAKE SURE IT IS YOU!
Sep 212011
Hey guys
Heads up that we will be offering a new Paleo Challenge starting Monday, October 3. Stay tuned for all the details in the coming days. Also, look for the sign up sheet at the box starting on Friday.
Feb 142011
Third Week of Paleo Challenge Starting!
Almost Half way home! The first two hard weeks are out of the way. The picture above was the white board the first day of the Paleo Challenge! It is a showing of the commitment that you the athletes are willing to take the next step to improve your fitness.
Have you stuck to your orginal goals you made to yourself that first day? Are you making it into the box at least 3 times a week and giving your all to each WOD? Improvement and change will only come if you are committed.
Remember that nutrition is 80% of your fitness. Good fuel in (food) equals good fuel out. When eating remember meat, vegetables, some fruit, nuts, and seeds.
The following are some websites that have ideas for Paleo friendly recipes
http://www.paleo-recipes.com/?gclid=CPW1sMmPiacCFQ9M2godQiPufQ
Feb 062011
As we enter the second week of the paleo challenge I hope every one is being creative and prepared for the nutritional challenges that we face on a daily basis. One of the biggest problems we all face is just how much food do we eat to lose weight, but not starve our bodies of the nutrients we need to function properly.
Fortunately, in these modern days of the computers and smart phones, there are apps that were created to help us. Counting calories use to be a chore but with these apps it just a matter of pushing a few buttons on your phone or computer. Not only do you have your calories but you also have your nutrients calculated.
These programs allow you to get a grip on the amount of good clean food it takes to provide you with the proper nutritional balance. Don’t get me wrong I hate calorie counting, but I am able to use this as a way to keep me on track.
I use an app called Lose It which is available on the I-phone, I- touch, I-pad and at Lose It.com. I use this app for ease of use and it was free. It is not the only free app out there. So if you have access to a smart phone or other device look for a free app that could help keep you on track.
