1st Place (so far) Derek Montgomery!
2nd Place (so Far) Liz Caneja!
3rd Place TIE with James Flora
Still waiting on photos from Josh Ravit and Derek Montgomery!
How are you all doing! Start posting some comments here, share recipies, accomplishments, struggles, etc.
July 10, 2013:
Here are some additional questions / comments I have been getting on email:
1. I miss my coffee creamer too much, I’m not going to do it. I’ll just modify a little and try to cut out the sugar and eat ‘cleaner’ during the challenge. Should I still fill out my scorecard?”
My Response: NO! You will NOT just modify a little! You are in this THIRTY DAY CHALLENGE for a reason. SUCK IT UP! If you ABSOLUTELY Cannot live without the coffee creamer then try unsweetened raw almond or coconut milk (there’s an easy recipe online, just google it), and if that doesn’t satisfy you then take the points off for the dairy for your first meal of the day. DON’T GIVE UP!! You owe it to yourself to try to stick to it. I told you at the meeting, I’ve told you all in person, the HARDEST part of this is getting it in your mind that this is a NEW LIFESTYLE, not a diet. The first 2 weeks are going to be the most difficult. Your body is in shock. After the shock, you will be fine, and wonder why you were being such a baby about it to begin with.
2. I Feel like CRAP. My performance has suffered and I am tired.
My Response: That is normal, if you are too tired, you may have an extra fast metabolism and require more starchy carbs (like beets and other root veggies, sweeter fruit, or sweet potatoes) to keep up with that metabolism. If you are opposite, and trying to dump a bunch of weight, then increase the amount of greens and veggies you’re eating. Try to eat more before you WOD, and have something available as soon as you’re done. Again, you’re shocking your system. Once this phase passes, your body will know that it has to rely on the the fat store you have to generate glucose, or the food coming in (if you’re already super lean). The other possibility is that you may not be consuming enough good fat! I am not a huge fan of olives (actually, I think they’re gross and will not eat a raw one), so instead I started using basil infused avocado oil (found it at walmart, super cheap and super yummy) to increase my intake. It helps control my hunger and fatigue symptoms, and my waistline is shrinking!
Don’t be discouraged…it happens to all of us! Especially when Rob throws a WOD like Kalsu in on a Monday! lol – still SUPER sore from that…
3. Can I have prosciutto / ham / deli meats?
My Response: Yes! What you want to watch is if any of these preparations are cured with honey, or any other sugars…and watch out for those nasty nitrites and nitrates. They are bad news! Go for the ‘uncured’ organic bacon. Applegate makes great organic cuts and they are sold at Publix and Whole foods. If your goal is weight loss, also watch out for that sneaky sodium content!
4. Should I turn in my food journal with the scorecard?
My Response: No, the food journal should be turned in at the end of the challenge with your FINAL scorecard. Remember to be keeping track of EVERYTHING you put in your mouth; drinks, meals, snacks. BTW…GUM IS NOT PALEO!!!! It would technically be a cheat! Even sugar free gum will create an insulin response! (Meredith busted me on that during the last challenge. I would never have even thought of it, but it’s true…Cavemen did NOT chew gum lol!
5. Vitamin B-12 shots are good to help lose weight. Can we get them at the gym?
My Response: Not at the gym, but Harmony at Integrative Acupuncture can give them to you! I got one the day of the lecture and have felt great. It works synergistically with Folic Acid (which you can get in dark, leafy greens) so would go perfect during the challenge. Call them for an appointment, they are offering discounted everything to you guys on the challenge, use it!
Keep up the great work. Please use the blogger here to carry on conversation. Post some recipies! Share your complaints! Successes! Challenges! I can’t wait for you to see your results. You’re almost half way there, stick to it!
To Clarify on the scorecard…
Each day, you should eat 5 balanced meals. Your SNACKS DO COUNT!! Each time you eat, you can earn 2 points per meal (with no cheats), for a maximum of 10 points per day. If you have a cheat during a meal, you deduct your cheat points from the 2 points that you would have started with. For instance, if you had a hamburger bun (which I STRONGLY ADVISE AGAINST!) on the 4th, you would deduct 1.5 points from the meal for the bread. If that was your only cheat for that meal your score would only be 1/2 a point.
However, if you drank at least 6 8oz glasses of water, took at least 3 GM fish oil, and did the CF WOD, you get a bonus 3 points for the day. Remember, you can only get a max of 4 points per week for CF WODS, but you can get 1 bonus point per day for drinking water, consuming fish oil, and getting 8 hours of sleep.
Bottom line is you CANNOT HAVE ANY type of sweetener, alcohol, milk, cheese, peanuts, or drink any almond or coconut milk or ice cream for the challenge. You should try to COOK YOUR OWN MEALS as much as possible! If you cannot cook, order from Fresh Mealplan who deliver to the gym M,W, & F (free delivery). Don’t get caught out without food. You are much more likely to starve yourself then end up overeating, or cheating as a result. If you want to order from Fresh they will give you a CFBB challenge discount).
Cook your foods in coconut, palm, olive, macadamia, truffle, or other nut oil. Watch your portion sizes. Remember to keep a daily food journal…I want EVERYTHING you put in your mouth all day in it…be careful not to eat the rest of your kids’ food!!
I have calculated all of your body fat percentages, I will have it at the box in a spreadsheet Monday posted in the office so you can come and check it. Hopefully you’re all doing well with the balanced eating so far. Contact me at 561-312-3951 or CrossFitBoyntonBeach@Gmail.com with specific questions, or post questions here to comments!!!