World Class Fitness in 100 words

World Class Fitness in 100 words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and 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 and intense. Regularly learn and play new sports. ~Greg Glassman



Paleo Shopping List



Back to the Basics: Eat meats and vegetables, nuts and seeds, some fruit, little starch, no sugar.

Where to begin? So many people want to start on the Paleo diet but have no idea where to start. My response...start at the beginning.
Empty your pantry
Empty your frig.
Empty your desk drawers
Get rid of all hidden sweets and treats
Start Fresh!
If it's not a lean meat, vegetable, fruit or a healthy fat than you can not eat it. Simple right?! I can hear the questions already. "What about rice?" "Ezekiel bread?", "aren't beans good for you?", "NO DAIRY? What?!"
I repeat:
If it's not a lean meat, a vegetable, a fruit or a healthy fat (from avocados, nuts, and healthy oils) than you can not eat it. It is that simply.
Restrictive? Maybe. Life changing? I think so. Works like magic.
Now there is science behind this "diet". I prefer to think of it as "a way of eating", rather than a diet. It truly is a lifestyle.
If you’re interested in the science behind it which is documented by research, go buy The Paleo Diet book or the Paleo Solution.

Let's get started. Monday is quickly approaching!
1
. For the week write out your meal plan for Breakfast, Lunch, pre and post WOD snacks and Dinner for EACH DAY Monday thru Sunday.
2. Make your grocery list
3. Put your blinders on and go get your groceries. Stay to the perimeter of the store.
4. Prepare what you can ahead of time. For example prepare a large crust less quiche that will last for a few days. TAKE THE GUESS WORK OUT of meals. Make your life easy. Plan ahead

My grocery list looks like this:
Omega 3 Eggs 18 count
Organic apples 3lbs
1-2 Avocado depending on what's available
1 bag Organic onions
1 bunch Swiss chard or some other Leafy green
1 Spaghetti Squash
1 container Organic Mushrooms
1 head of Organic Cauliflower
5lb bag organic Carrots
3 Sweet potatoes
1 each Red and Yellow Peppers
Container raw Almonds
3 cans Organic Tomatoes, crushed
1 lb Coleman’s (or any grass-fed) Beef round
2 lbs Grass-fed organic ground turkey
1 Whole Bell and Evans Chicken
1 lb Wild Salmon
Yellow Curry Paste
1 can Coconut milk
2 jars Dole Mandarin Oranges
7 bags Frz. Organic Broccoli florets
Bell and Evan GF nuggets
All Natural Peanut Butter
85% Dark Chocolate Lindts
Organic Bread... (I can hear you all gasp!)
Pirate Booty (gasps again!)
Gluten free oatmeal (Yup, warm and kids love it)
Chex cereal ( sugary yes but its a GF snack for kids)
Organic milk
Organic yogurt
***my husband is reading over my shoulder and now realizing why our grocery bill is more than $100/month:) We spend around $150/week. I don't think that's bad for a family of 5.

Now, I do have children so I understand what all you parents are thinking..."Her kids eat that stuff?" My answer: Yes and No

I usually tone down the spices in their portion or I make theirs without any spice. My kids like plain, plain foods. Which makes it easy for me...usually. If all else fails, they have PB sandwich with fruit and vegetables.

Now let me explain the bread: My children’s lunch usually consist of a sandwich. I know I am breaking the rules. I do feel bad about that. I haven't had a sandwich in...hummm let’s just say it's been a LONG time. I have tried sneaking breads made with almond flour or just gluten free. They nearly gagged.  I decided that it is better for them to EAT than NOT EAT. So I get them organic bread and other items that are GLUTEN FREE although theses items are NOT paleo friendly.
There snacks and side dishes are fruits (Dole oranges, apples, melon, oranges), veggies (usually carrot sticks), a dessert made with almond flour or something gluten free like pirate booty, chex cereal, or Z bars, and organic hormone free milk and organic yogurt.
The milk served at school contained HFCS (high fructose corn syrup). I buy the Horizon organic milk which does not. 
My household is normal. There is no stress to eat Paleo. We just do the best that we can. Clearly my kids are not 100% but I would say they are about 80%. I am strictly paleo but I'm not perfect. We have found our balance and it works for us. It's time to find YOUR balance. Clean out your cupboards and get PALEO!