7 Day Fitco

Fit Camp Homework...Yes still Paleo

How is Paleo going???  Did you cheat this weekend?  That's okay...who is perfect?? NOT ME.  My goal is to get your body to feel the difference between processed and whole foods.  Just try it you be pleasantly surprised.

A Crossfit Friend let me in on the following recipes:

I don't know if you all see David "Chef" Wallach's statuses on Facebook, but they always make me drool on my keyboard. On his blog, he often posts a new Paleo recipe. Today's is: " 'Vaca Frita', Paleo Chína-Latina, which goes GREAT with Cucumber Sesame 'Noodles' and some Lemongrass-Key Lime Margaritas... "

Check him out:

http://breakawaysportcf.com/blog/

Posted by: CynthiaJ in Sunnyvale

Homework

Complete as many rounds possible in 5 minutes:

5 Sit -Ups

10 Push-ups

15 Air Squats

Rest 5 minutes. Repeat 4 times for a total of 20 minutes of work. Start each 5 minutes with the next rep in sequence.

Post your Time!!

For example, if you did 3 rounds and 4 Push-ups in the first quarter, start the next 5 minutes with the 5th push-up  and finish round 4, going into round 5.

Is this Ahwatukee Boot Camp or Ahwatukee Functional Fitness?

Hehehe

The girls this morning pulled a card and thought out LOUD, is this boot camp crap again?  I am an athlete, lets do 50 Burpee's and Run up the damn hill!!!

So we did!

I will make today's post short and sweet for my favorite client....you know who you are......

Watch your serving size, back away from the processed CRAP, think Paleo, eat the basics back away from the drinks.

Weekend homework:

Ladder:
10 squats
10 Knees to Elbows
20 Squats
20 Knees to Elbows
30 Squats
30 Knees to Elbows
20 Squats
20 knees to Elbows
10 Squats
10 Knees to Elbows

For Time...Please post your time in the comments section.

Fruit, tell me about CROSSFIT,homework

Let me start off with what is CrossFit: (from the site www.crossfit.com) check it out!

World-Class Fitness in 100 Words:

Eat meat & vegetables, nuts & seeds, some fruit, little starch & no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short & intense. Regularly learn and play new sports.

I modify your workouts and tailor them to meet your needs.  I want to challenge those that need it and encourage those that find the workout tough.  Never give up on yourself and you will ALWAYS have me by your side in Fitness.

Let's talk FRUIT and CALCIUM on the Paleo Plan.  Can you eat to much fruit?  Heck yes, in my opinion.  When find that your meals are consisting of 80% fruit and 20% protein...work with me here, choose more vegetables.  For me personally, I started to drop weight fast at first and then it stopped, I reevaluated my menu and I have two servings of fruit a day not 6 and I am losing fat again.  I understand first hand that FRUIT got me through the candy cravings of the first 5 days but time for reflection and a little more vegetables.

CALCIUM is a big question if your eating the Paleo way and you have decided to give up dairy.  Please note that is a personal choice and if you are not willing to give up dairy than so be it.  I copied the paragraphs below from the book, THE PALEO DIET:

Calcium and Bones; Paleo Diet suggestions for Bone Health

How can I get enough calcium to build strong bones if I cut down or eliminate dairy foods and replace them with fruits and vegetables?

I heard or read recently that high-protein diets are detrimental to bone health. Is this true and how does it occur?  Will The Paleo Diet damage my bones or give me osteoporosis?

In the U.S. calcium intake is one of the highest in the world, yet paradoxically we also have one of the highest rates of bone de-mineralization (osteoporosis). Bone mineral content is dependent not just upon calcium intake but upon net calcium balance (calcium intake minus calcium excretion). Most nutritionists focus upon the calcium intake side of the calcium balance equation, however few realize that the calcium excretion side of the equation is just as important.

Bone health is substantially dependent on dietary acid/base balance. All foods upon digestion ultimately must report to the kidney as either acid or base. When the diet yields a net acid load (such as low-carb fad diets that restrict consumption of fruits and vegetables), the acid must be buffered by the alkaline stores of base in the body. Calcium salts in the bones represent the largest store of alkaline base in the body and are depleted and eliminated in the urine when the diet produces a net acid load. The highest acid-producing foods are hard cheeses, cereal grains, salted foods, meats, and legumes, whereas the only alkaline, base-producing foods are fruits and vegetables. Because the average American diet is overloaded with grains, cheeses, salted processed foods, and fatty meats at the expense of fruits and vegetables, it produces a net acid load and promotes bone de-mineralization. By replacing hard cheeses, cereal grains, and processed foods with plenty of green vegetables and fruits, the body comes back into acid/base balance which brings us also back into calcium balance.

The Paleo Diet recommends an appropriate balance of acidic and basic (alkaline) foods (i.e., lean meats, fish and seafood, fruits, and vegetables) and will not cause osteoporosis in otherwise healthy individuals. Indeed, The Paleo Diet promotes bone health.

My take on the above is the Dr does not recommend a supplement because the overall "diet" being more alkaline compensates.  If you taking a multivitamin that has calcium in it, I personally would continue to take it.

HOMEWORK:

Sore Arms???  Lets give them a break...We are working our mid-section

25 Straight Leg Sit-ups

25 WALL SQUATS (Face the Wall Ladies)

100 Jump Jacks

25 Straight Leg Sit-ups

25 WALL SQUATS (Face the Wall Ladies)

25 Super Stars

REPORT YOUR TIME: (8 min time to beat)

Jump! Jump!

Homework for Tuesday...be sure to post your time:

Jump Rope/Sit Ups   (bad back? do Push Ups instead)
80 Jump Rope/25 Sit Ups
60 Jump Rope/ 25 Sit Ups
40 Jump Rope/ 20 Sit Ups
20 Jump Rope/20 Sit Ups

Post Time Below by clicking on the comments at the bottom of THIS post.

From my friends @ CrossFit Works:

Many people are concerned about the fiber content of a grain-free diet.  We have been so convinced that wheat germ and oat bran are important health foods it worries many people to contemplate a diet without whole grains.  It is certainly true that many Americans are plagued with bad digestion and GI tract/colon problems and that most Americans do not achieve the government’s suggestion to get 20-25g of fiber per day.  While our government’s food guidelines aren’t generally something that I concern myself with, it is generally true that traditional diets provided a good supply of fiber, so I do agree it is important.  So, do we get enough fiber eating Paleo?

First of all, although for many people eating Paleo means increasing their animal protein intake we are not talking about an Atkins-style diet.  Eating Paleo doesn’t mean a steady diet of bacon and pork rinds.  It means meat, fish, eggs, nuts, seeds, FRUIT and VEGETABLES.  Fiber is the indigestable (for humans) portion of plant foods.  Yes, that includes fruit and vegetables.  If your version of Paleo-eating looks like an Atkins Week 1 you got it wrong.  Your plate should be overflowing with vegetables and get a little fruit in there if you want.

Here is the approximate fiber content, based on the carb blocks, of one of my own 9 block Paleo-Zone days:

Breakfast: 

1 block cabbage=6g fiber, 1 block onions=2g fiber, 1/2c raspberries=5g fiber.  Total=13g fiber

Lunch:

1 block lettuce=6g fiber, 1 block steamed broccoli=7g, 1 block celery=16g.  Total=29g fiber.

Supper:

1 block beets=2.5g fiber, 2 blocks beet greens=8g fiber.  Total=10.5g fiber.

That is a crazy 52.5g of fiber!  And that salad at lunch took a lot of chewing and a long time to eat.  I was more than ready to be done eating by the end.  Even if your lunch was a little skimpy on the vegetables and included a sweet potato and an apple instead of green vegetables you’d be at 11.5g fiber for lunch for a daily total of 35g of fiber.  Still way over your government’s recommendation.  Be confident that if you are doing this correctly you will get plenty of fiber.

Why can't I eat rice again?/What is the homework of the weekend?

The question or concern has popped up again in class, "Why can't I eat rice/pasta?

Let's have Dr. Cordain of
answer that question for us...

How can the lean meat and seafood-dominated Paleo Diet help me lose weight compared to a high-carbohydrate, low-fat diet?

Conventional wisdom tells us that to lose weight we must burn more calories than we take in and that the best way to accomplish this is to eat a plant-dominated, low-fat, high-carbohydrate diet. The first part of this equation is still true -- a net caloric deficit must occur in order for weight to be lost. However, the experience for most people on low-calorie, high-carbohydrate diets is unpleasant. They are hungry all the time, and for the vast majority, any weight lost is regained rapidly or within a few months of the initial loss. The diet doctors with their low-carbohydrate, high-fat diets offer us an alternative, but this nutritional gambit is nothing more than a short term ploy to lose weight that in the long run is unhealthy because of its reliance upon fats (bacon, butter, fatty meats, cheeses, etc.) at the expense of healthful fruits and vegetables.

There is an alternative -- a diet that emulates what our hunter-gatherer ancestors ate -- a high-protein, high-fruit and veggie diet with moderate amounts of fat, but with high quantities of healthful omega-3 and monounsaturated fats. Protein has two to three times the thermic effect of either fat or carbohydrate, meaning that it revs up your metabolism, speeding weight loss. Additionally, protein has a much greater satiety value than either fat or carbohydrate, so it puts the brakes on your appetite. Finally, three recent clinical trials have shown high-protein diets to be more effective than low-fat, high-carbohydrate diets in promoting weight loss.

Carbohydrates that cause us to gain weight are typically carbohydrates with a high glycemic load. Although most of you have probably heard of the glycemic index (the ability of a food to acutely raise the blood sugar), many are unfamiliar with the glycemic load, which is simply the glycemic index of a food multiplied by the carbohydrate content in a given amount of the food. The glycemic load of a food is more closely related to the net insulin response over a 24-hr period than is the simple glycemic index. Consequently, it is the glycemic load that may predispose us to obesity and chronic disease.

Although watermelon has a high glycemic index (72) similar to white bread (70), it has a glycemic load (per 100 grams of watermelon) that is only 5.2 compared to a glycemic load in white bread of 34.7. The International Table of Glycemic Indices lists the glycemic index of 11 fruits. The glycemic loads (per 100 grams of food) of these 11 fruits are as follows: bananas 12.1, pineapple 8.2, grapes 7.7, kiwi fruit 7.4, apple 6.0, pear 5.4, watermelon 5.2, orange 5.1, cherries 3.7, peach 3.1, grapefruit 1.9. Consequently one would have to eat 6.7 times as much watermelon as white bread to achieve an equivalent glycemic load. Let's say you ate 4 slices of white bread (or 100 grams, ~ 1/4 lb). In order to get an equivalent glycemic load, you would have to eat almost 1.5 lbs of watermelon or 4 lbs of grapefruit.

HOMEWORK:

Cardio Girls, log 2miles send in time.  A few choices, hike Telegraph, run on the treadmill, Run/Walk/Jog Big Bertha, Leave the parking lot at Desert Foothills Park take the loop.

Your choice, get in the TWO miles, report your time:

Day One Paleo Challenge

It's day ONE of the Paleo Challenge.  Write to me tell me how it's going?  How are your family and friends reacting to your 30 day meal challenge?

By Nicole | Published: April 13, 2009

1. This way of eating requires FAR less mental energy compared to Zone eating.  No weighing, measuring, or eyeballing Zone blocks when I go out to eat.  No math.  Eating is fun again.  I see food as food and not as macronutrients, grams, or blocks.

2. I can use the additional mental energy (toughness) other places – such as in a WOD.  Think about it, if you’re always freaking out about how many blocks, what kind of carbs, what ratio, how much fat, how many grams, and when to have your snack – how much mental energy do you have to commit to kicking ass in the daily WOD?  My goal is better performance, improved health, and PRs so why would I want to eat in a way that takes away from one vital aspect of getting through a WOD – mental energy.

3. Prior to the Challenge I was strict zone (3x fat).  For some ridiculous reason, I thought the non Paleo foods that I ate were the ones that weren’t that bad – such as legumes and buckwheat.  Legumes grow from the ground, they are a product of the earth, how could they be bad?  I thought that by avoiding the really bad non Paleo foods such as milk, butter, cheese, and ice cream (most of the time) that was good enough and that I was getting most (if not all) of the benefits the Paleo diet claimed to deliver.  Apparently, this was my way of justifying that what I was eating was OK. 

Going strict Paleo made a huge difference.  I gained mental sharpness.  I sleep better.  My performance is improving.  I am less irritated.  I don’t crave foods.  I’m not hungry for hours after I eat.  I eat a meal and then move on with my day, rather than obsessing about the next time I will eat.  Instead of focusing on what I can’t eat, I am excited about the healthy meals I can create.

This past weekend I had some ice cream – Boulder Ice Cream Sweet Cream.  I was a little sad to break my Paleo streak but decided I would see what affect it might have.  I was mostly curious to see what kind of cravings it might stir up.  While I still liked the taste of ice cream I didn’t have the desire or craving for more.  I’m back at Paleo as of today.

Recommendations:

1. Keep it simple.  Eat Paleo.  Don’t try and combine it with the Zone.
2. Eat a pound of vegetables a day, make sure you get your required amount of protein each day, and then add some fat.
3. When you get a craving eat some nuts, or nut butter, or a salad with some olive oil. 

Thanks Nicole, come on doubters just try it...

Post Results/Let's go Shopping

What no cream in my coffee? I love beans! I will not surrender the candy..okay maybe I will cut back.  What about grains?  I LOVE BAGELS!  I CAN do this it's only 30 days right?  What can we eat for breakfast?  Do you have any recipes?  My whole family can do this?  Can I start after this weekend?

In short: DON"T EAT ANYTHING YOUR GREAT GRANDMOTHER WOULD NOT RECOGNIZE AS FOOD!

Just a few questions and comments in class today shown above.  First off I want to see your totals for TABATA THIS..

Let's start off with the dairy issues?  It's your choice, I do not want you to be overwhelmed it will spark you to binge.  If you eat a cup of yogurt everyday and do not want to give it up..so be it.  If you feel the need to keep dairy in your diet my suggestion would be to cut back by 50%.  Remember this is not true Paleo it would be considered "MODIFIED" Paleo.  Maybe coffee with 2 teaspoons of cream instead of the pour a ton in the cup method.

Bean what is so bad about beans? 

Bagels why not? I need my grains? 
On a calorie-by-calorie basis, whole grains are lousy sources of fiber, minerals, and B vitamins when compared to the lean meats, seafood, and fresh fruit and veggies that dominate The Paleo Diet. For example, a 1,000-calorie serving of fresh fruits and vegetables has between two and seven times as much fiber as does a comparable serving of whole grains. In fruits and veggies most of the fiber is heart-healthy, soluble fiber that lowers cholesterol levels -- the same cannot be said for the insoluble fiber that is predominant in most whole grains. A 1,000-calorie serving of whole grain cereal contains 15 times less calcium, three times less magnesium, 12 times less potassium, six times less iron, and two times less copper than a comparable serving of fresh vegetables. Moreover, whole grains contain a substance called phytate that almost entirely prevents the absorption of any calcium, iron, or zinc that is found in whole grains, whereas the type of iron, zinc, and copper found in lean meats and seafood is in a form that is highly absorbed.

Only 30 days?  What about a lifestyle change, not a diet. I emphasize fresh fruits and vegetables. Eat more fresh meat, poultry, and fish. Cut out processed, starchy and packaged foods and all refined carbohydrates. A higher protein diet will decrease your body’s rate of burning muscle for energy as well as boost your metabolism. Don’t be obsessive about fat. It really isn’t the problem. By cutting out packaged and processed food you will eliminate most of the harmful fats in your diet. Beyond that, you want some fat. It has a satiating effect on the body, and is essential for good health.

Breakfast get creative girls, have fruit, have the egg recipe below, make hot sausage with sweet peppers, try the Paleo Pancakes, you find there is allot more than just dairy and grains to eat in the morning.

Paleo Pancakes

This will make enough for 2 people. We also added a side of scrambled eggs with sweet bell pepper sausage and pepper.

2 whole eggs
1/2 cup almond meal
1/2 cup coconut milk
1 apple, cored and chunked
2 tsp cinnamon
1 tsp vanilla extract
1/2 pint fresh blueberries
coconut oil for cooking

Combine all ingredients, except blueberries, into a blender or food processor and blend until smooth. Pour into a bowl and add blueberries. Heat a large pan on medium heat; add coconut oil and cook small pancakes 2-3 minutes on each side (these are hard to flip, so when they are ready, jab the spatula underneath fast)

Peach Scramble:

2-4eggs

1 peach cut in small squares

1 handful of pecans

Scramble and Yummo EAT!

What if I cannot start TOMORROW with everyone else? 
Start whenever you can.  Do not overwhelm yourself with what you cannot eat and you will be pleasantly surprised by the fact that you ARE NOT hungry!  After your body purges all the chemicals from the processed foods you will FEEL GOOD.  I cannot wait for each and everyone to enjoy the experience.

 

Day One workout and Paleo Review

Ladies, I want you to tell me about your workout, nutrition and share Paleo recipes.  Pass this site on to a friend who is struggling.  I promise you will see results and not be hungry!!

Paleo 30 Day Challenge starts.....August 13th

Let's talk Paleo!  Some people call it the cave-man die.  For millions of years our hunter-gatherer ancestors ate combination's of lean meats, seafood's, vegetables, fruits, and nuts. But today in America, more than 70% of our dietary calories come from foods that our Paleolithic (Stone Age) ancestors rarely if ever ate ... and that modern humans are not genetically adapted to eat. The result is epidemic levels of cardiovascular disease, cancer, diabetes, obesity, osteoporosis, arthritis, acne, gastrointestinal disease, and more.

What Can you eat?

Eat the following:

· Meat, chicken and fish

· Eggs

· Fruit

· Vegetables (especially root vegetables, but definitely not including potatoes or sweet potatoes)

· Nuts, eg. walnuts, brazil nuts, macadamia, almond. Do not eat peanuts (a bean) or cashews (a family of their own)

· Berries- strawberries, blueberries, raspberries etc.

 Try to increase your intake of:

· Root vegetables- carrots, turnips, parsnips, rutabagas, Swedes

· Organ meats- liver and kidneys (I accept that many people find these unpalatable and won’t eat them)

Expect some minor tuning problems- don’t worry, you can deal with them:

· It will take some time for your body to adjust to the changes after all these years. There is a huge surge in your vitamin intake. There is a huge decrease in your toxin intake.

What can't I eat?

Eat none of the following:

· Grains- including bread, pasta, noodles

· Beans- including string beans, kidney beans, lentils, peanuts, snow-peas and peas

· Potatoes

· Dairy products

· Sugar

· Salt

Talk to me people what do you think?  Are you on board?  If so give me shout out with your call name in the comments below.  MAKE your call name fun and something no one will figure out!!!
Rebe

Paleo Diet, Ahwatukee Starts Wed, Site back to a Blog format

Hello Ahwatukee, Tempe, Chandler Fitness Girls!

First off classes resume in Ahwatukee on Wednesday Aug 12th.  5am is sold out and a few remaining slots at 6am are available.  Click the register tab on the left if you would like a space.

We have decided to join Ahwatukee and Tempe Fitness Boot Camp together on the same blog.  I will update this blog daily as we progress through the Ahwatukee and Tempe August sessions.  You will find homework and our Paleo Challenge updates DAILY.

A big question everyone asks is, "Can I use an alias?" the is answer is SURE, you may want to be FitGIrl or FitMom or Ginger?  I don't care what name you use, just post in the comments and make this board a community for all that would like to follow it and GET HEALTHY!  Respond to the BLOG!!

Super Girl!!!

Functional Fitness Vs Cardio Boot Camp

JOIN US AUGUST 12th!

Our format has changed and the results are amazing!  Increase your Strength, ENDURANCE and very quickly you will have a desire to never go back to the boring cardio workouts of yesterday!  The results are amazing.  This not the "Traditional Fitness Boot Camp"  gone are the days of Cardio Palooza it's time to challenge yourself!  Beginners welcome and regulars don't stop now! 

Classes meet at 5am and 6am Mon, Wed, Fri with indoor/outdoor weekend MAKE-UP sessions to fit your busy schedule.  We accept 10 clients per 1 hour session.   Sign up NOW when the spaces are full you will be placed on a waiting list...no exceptions 10 clients per class!  Fee's are only $12 per session WOW you get personal training in a small group and we mean personal training! 

Functional Fitness?  Tell me more:

Constantly varied, functional movement executed at high intensity.  Our trainers will take you through a anaerobic workout at an anaerobic pace.  Squats and push-ups will be performed not as a weight exercise but as quickly as possible. 1,2,3 Go!!!

We train the body as a unit. Not as pieces and parts.  Do you want to change your shape?  Increase your endurance and have FUN? 

REGISTER TODAY!!!  CLICK THE REGISTER TAB ON THE LEFT!

This is not a group boot camp, or a gym with treadmills and repetitive movement.  This is Fitness as a Sport!   Are you really ready to see a change in your fitness routine?

REGISTER TODAY!!!  CLICK THE REGISTER TAB ON THE LEFT!

IF YOU WANT TO TONE AND SHAPE YOUR BODY as well as FIGHT OSTEOPOROSIS building lean muscle (no worries ladies you will not turn into ARNOLD) GET BUFF AND TONE with us NOW! 

Nothing to be nervous about, you will have the support of a like minded group of women, a supportive, informative trainer and you will challenge yourself to meet and exceed your personal best!

We bring the equipment (kettle bells, rings, rowers, bar bells, and much more), you bring a desire to shape and tone your body!   The classes focuses on specific movements, you will be challenged no matter what your fitness level is (scaling of workouts is offered and monitored by the certified trainer).  Daily we will build upper body strength and endurance.  We monitor your progress on an individual system, you are not in competition with your classmates, as the weeks pass by you will see your OWN progress on your PRIVATE daily chart.  RESULTS YOU CAN SEE!

Questions Call us at 480-749-0699 or email at customerservice@desertfoothillsbootcamp.com