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Burpees

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Day 15 of our Paleo Challenge

Today January 18th, is Day 15 of our Paleo Challenge.

This is where you will post your points from January 17th. Only post points that are earned or left.

Please post in the comments box how many hours of sleep you got last night.

Does anyone not have access to a jump rope?

Need an easy soup idea? - I love any variation of this soup it is so quick and simple and so tasty

Try my recipe for Chicken, Sweet Potato and Kale Stew. It’s one of my favorite ways to eat turmeric.

Ingredients:

  • 1 large onion, diced
  • 1 tbsp olive oil
  • 4 (4-6 ounce) chicken breasts, cut into 1-inch pieces
  • 3 celery stalks, diced
  • 3 carrots, diced
  • 2 tsp ground cumin
  • 1 tbsp smoked paprika (this stuff is so addictive, I love it!)
  • 1 tbsp ground turmeric
  • 2 tsp sea salt
  • 1 tsp freshly ground black pepper
  • 5 garlic cloves, minced. (Remove the green stem. It will taste better. Read how and why HERE)
  • 3 cups sweet potatoes, peeled and cut into 1-inch pieces
  • 8 cups organic vegetable chicken broth
  • 4 cups dinosaur or regular kale, washed, stemmed and torn into pieces
  • 1 lemon, juiced
  • optional salt and pepper to taste

Read more about this recipe here

This is your chance!!!! New Challenge IF and ONLY IF you have a score of 1,300 points or less you are illegible  for this burpee challenge. IF you are a challenger that has 1,300 points or less you will post your burpee reps before MIDNIGHT tonight 1/18. Good Luck!

 

 

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Day 7 of our Paleo Challenge

Today January 10th you will post points from Saturday January 9th. This must be done before Midnight tonight or a zero will be given.

"If I can't give it up for 30 days, then I might need a pamphlet"                 Michelle

ALCOHOL

How does it effect your athletic performance and weight loss goals? Alcohol can negatively effect protein synthesis. To achieve muscle growth, you must have a positive muscle protein balance. If you don’t consume enough protein or exercise enough, your muscle breakdown may exceed your muscle gains, leading to a catabolic state in which you are losing muscle tissue. In one study alcohol suppressed protein synthesis and caused myopathy in many cases. Myopathy is a condition in which muscle fibers do not function properly, resulting in muscle weakness or loss of movement.

Alcohol decreases testosterone. And yes even women need testosterone. Testosterone is a key hormone within the body that allows muscles to grow and regenerate. Decreases in testosterone are associated with decreases in lean muscle mass and muscle recovery, which can impair performance. The presence of alcohol in your body triggers a multitude of chemical processes, including the release of a toxin from your liver that attacks the amount of testosterone you have. In a 2009 study alcohol showed a decrease in testosterone and an increase in estrogen.  When estrogen levels are high an abundance of symptoms come about. Blotting, weight gain, low sex drive, thyroid dysfunction, hot flashes, just to name a few.

It causes dehydration and depletes your energy. A reduction in your body’s ATP can result in a lack of energy and loss of endurance. In addition, water plays a crucial role in the muscle-building process, as muscles alone are 70 percent water. So even if you are just slightly dehydrated, your muscles will suffer for it.

Alcohol increases fat storage.

Alcohol disrupts your sleep.

Alcohol delays the ability for your body to recover. Giving you long onset of muscle soreness.

Fitness Challenge

Today Sunday you will do as many burpees as possible in your awaken hours. Click on the word burpees to watch a demo video. Record your reps by midnight. Good Luck!

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January 14th 2015 Day Three Paleo Challenge

Welcome to Day 3 of your 30 day Paleo Challenge. Today January 14th you will record your points from 1/13/15. Just a reminder - nutrition points are lost if:

Most almond milks, coconut milks, and other carton beverages have these ingredients inside.

  1. Do not consume carrageenan, MSG, guar gums, or other gums, or sulfites. Do not try to re-create baked goods, junk foods, or treats* with “approved” ingredients.

**Most canned coconut creams and milks have hidden ingredients. Carton coconut beverages also have forbidden ingredients. Ham, Bacon, and Beef Jerky have hidden processed sugars be sure to check your labels.

  1. Do not  re-create baked goods, junk foods, or treats with “approved” ingredients. Foods that fall under this rule include pancakes, bread, tortillas, cereal, biscuits, muffins, cupcakes, cookies, pizza crust, waffles, cereal, potato chips, French fries, protein bars, ice cream, and this one recipe where eggs, date paste, and coconut milk are combined to create a thick, creamy concoction that can once again transform your undrinkable black coffee into sweet, dreamy caffeine.

*There may be other foods that you find are not psychologically healthy for your Paleo Challenge. Use your best judgment with those foods that aren’t on this list, but that you suspect are not helping you change your habits or break those cravings. Continuing to eat your old, unhealthy foods made with – Paleo approved ingredients is totally missing the point, a pancake is still a pancake.

First Fitness Challenge

Burpees!!!

You have 3 days to complete as many Burpees as you can.

1/14 - 1/16 you will perform as many Burpees as you can

Post your total number of Burpees completed by midnight January 16th. Good Luck!

Demo Video

 

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Day One

30day  

Welcome to Day One of your Paleo Challenge. Starting Today Monday, January 12th - January 13th at Midnight you can post your Day One Measurements and Fitness challenge reps. Did you forget what to post? Go here http://crossfitstar.com/paleo-challenge-rules/

Post your information to the comments below. You may have to wait for Admin approval before you see your comments - but once you are approved you can comment as much as you like. Good Luck and Lets Have Some Fun!

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Top Fitness Trends of 2014

CrossFit Games 2014 078

  1. High Interval Training, such as P90X and CrossFit alike has made the #1 spot for hottest fitness trends of 2014. Typically this type of training requires the athlete to perform short bursts of exercise with a relatively high heart rate with minimal rest periods.
  2. Body Weight Training. Think Pushups, pull-ups, lunges, and squats. This trend is still going strong since a decline in our economy in 2008. No expensive gyms or equipment required – just a desire to exercise.
  3. Experienced and Trained Fitness Professionals. This industry is on the raise and will continue to grow 24% by 2020. Be aware, anyone can claim they are a professional. There are no regulations or professional licensing that is required – so interview your trainer before trusting them with your fitness health.
  4. Group Personal Training. During the recession this trend grew significantly. The trainer will usually offer a cheaper rate when there are three or more clients to train. A win – win situation for both of you.
  5. Yoga remains popular. The Yoga world changes the scene just enough to keep people interested.  Themes such as antigravity yoga, which mixes yoga poses with acrobatics while suspended in the air; karaoke yoga, which aims to strengthen the limbs and vocal chords; and broga, which is geared toward men. The creativity keeps people coming back.
  6. Trends that are starting to fizzle out are Pilates, Zumba, Spinning, and Stability Balls. According to one source these are Fads not trends, they don’t offer the variance that people enjoy.

Whichever you choose be sure to get out there every day and move your body.  Mowing your lawn or walking your dog really doesn’t count.  It is suggested that we get 2 hours and 30 minutes of moderate to intense aerobic activity, along with two or more days of strength training a week. How many of you can say you are getting your Fitness On?

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Day 12 of our 30 Day Paleo Challenge

Today is day 12. You will post your points from Thursday September 11th. We have a physical challenge and a nutrition challenge starting today. Your Nutrition Challenge is if you eat or drink anything not paleo approved, one bite, one lick, one sip, one gulp you loose ALL of your nutrition points for that day. You will continue this nutrition challenge  the remaining of your 19 days. Your bonus will be you body thanking you ever so sweetly, your gut will love you, and you will feel totally AMAZING!

Here is my Tough Love speech:

It’s not that hard! Don’t you dare tell me this is hard. Giving up heroin is hard. Drinking your coffee black is. Not. Hard. Substituting Sunday morning French toast in favor of a giant omelet and side of crispy bacon is not hard. Eating fresh, delicious fruits and vegetables every day is not hard. So I don’t want to hear one single complaint.  It’s 19 days, and it’s for the most important cause on earth – the only physical body you will ever have in this lifetime. Don’t tell me you “slipped”. Unless you physically tripped and your face landed in a box of Krispy Kremes, you DID NOT SLIP. You made a choice to eat something of poor quality. It’s always a choice, so do not phrase it as if you had an accident.  Commit here, 100%, for the next 19 days.  This does require a bit of effort, people. If this means giving up your alcohol or if you’re cutting grains and dairy for the first time, you have to replace those calories with something. You have to make sure you’re eating enough, that your vitamins and nutrients are balanced, that you’re getting enough protein, fat and carbohydrates.  There are a ton of good resources out there, so take responsibility for your own plan. Improved health, fitness and performance doesn’t happen just because you’re now taking a pass on chocolate milk.

Good Luck! :)

 

burpee

Could you smell it?? You knew it was coming. Did you know that Burpees were rated one of the Top 10 Best exercises? Read more about why I love Burpees  Beginning today you will perform 400 of these lovely beauties. You have until Monday September 15th at Midnight. Report the complete challenge on Monday September 15th by Midnight. All the Burpees must be performed in order to get 10 additional points!!

Before you start freaking out - This is a VERY doable challenge. You have 4 days to perform 400 Burpees. 100 Burpees a day. 12.5 Burpees every Hour. That is one Burpee every 5 minutes! You GOT this!

CrossFit Burpee Video

Review the Video if you are unsure of how or what a burpee is.

Cookies for Breakfast? Click here to see the recipe. 

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May 12th Day 12 of our 30 day Paleo Challenge

Congratulations to Those Who Took On The Burpee Challenge!!! Rock Stars

Today Monday May 12th is the Day you will post your points from Sunday May 11th. 5 points for Nutrition. 2 For Exercise. 1 For Telling us What you Ate.

Hope your sleep challenge is going well.

Can the lack of sleep cause weight gain? Read On

 

On another Note: I will make mistakes on the leader board - please text me 631-3410 or send me a message via facebook group,  and I will fix the mistake I made. However, I will no longer except late points - no exceptions! If you have a problem call a friend to help you. Life happens plan accordingly.

From The Rules Page:

1. Daily Entry of Points

On each day, from Dayone (1 )thirty-one (31), challengers log into this site and report a score for all of their activities from the day before.

  1. Scoring is open (for the previous day) between midnight and 11:59pm (23 hours and 59 minutes).
  2. If a challenger fails to log their score within this time frame, they will receive zero (0) points for that previous day
  3. ALL SCORES ENTERED ARE FINAL. There will be no altering of scores once they have been entered.

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May 10th our 10th day of the Paleo Challenge

your goals

Today Saturday May 10th is the Day you will post your points from Friday May 9th. Today is the Last Day to get those Burpees done and post your 10 Bonus points this evening.

Have you felt like quitting? The weekend is here and it can be rough! You are being criticized instead of supported! (what's up with that anyways?) You are not losing weight? You want your ____________!!! (insert non paleo food here)

Well put your big girl/boy panties on and read this little article "The Road to Faleo"

We are in this together and the best support you need to finish this challenge to its entirety. Get on your soap box and tell the world your goals for the next 20 days. You can do this.

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May 9th our 9th day of our Paleo Challenge

Today is Day 9 of your Challenge. Here you will enter your points  for the day from Thursday May 8th.

Randi: I love Kombuccha! Try to have protein for breakfast.

Julia: Eat more protein

Kimberly B: So how can we help you with a better choice at lunch? I find that once I get a taste of that process food and high sugar soda I don't stop - so the only way to get your tastes to change and not crave is do with out - read my post below. :) Also check your jerky - unless it is homemade or special ordered it usually has sugar.

Ana: Great job "yes you can do it" I think you might just be listing your snacks at the end of the day - but perhaps try not to have so many high sugar snacks at evening time. (smoothies, raisins, larabars)

Carrie: I am so glad you survived one day with out beans! :0) What did you think of my bean article?

Cynthia: I know we talked about your body going into ketosis. As long as the sugars are good and you don't feel ill I would say you are safe. So I think now you are going overboard with the fruit. Focus on veggies.

Still struggling to find a balance meal for breakfast? Here are 100 Breakfast Ideas something for everyone. Another amazing breakfast idea is the no oat-oatmeal. It is two servings.

The weekend is fast approaching…here is my thought

Don’t tell me you “slipped”. Unless you physically tripped and your face landed in a box of Krispy Kremes, you DID NOT SLIP. You made a choice to eat something of poor quality. It’s always a choice, so do not phrase it as if you had an accident. You make a poor choice, even once, you’re out. You don’t get to re-start, you don’t get to keep posting. Commit here, 100%.

You never, ever, ever HAVE to eat anything you don’t want to eat. You’re all big boys and girls. Toughen up. Learn to say no. Learn to stick up for yourself. Just because it’s your Mom’s birthday, or your best friend’s wedding, or your company outing does not mean you “have” to eat crappy food. It’s always a choice, and I would hope that you stopped succumbing to peer pressure in 7th grade.

Paleo Challenge Points Earned May 2014 day 8 Click here for your Leaderboard

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I Love Burpees

I love Burpees If you have little to no time to exercise – I have your answer, Do Burpees! It is the one exercise that rules them all. There is a reason why football teams. CrossFit practitioners, and elite military forces all use the burpee in their workouts. This one movement tests both your strength and aerobic capacity. In fact Burpee was one of the exercises listed as the top 10 fitness trends of 2014. You can read that list here

The benefits of a burpee are as follows:

Strength. The burpee is a full body strength training exercise. Each repetition will work your arms, chest, shoulders, biceps, triceps, legs, and abs.

Fat Burning. Studies have shown that high intensity movements, like the burpee, burn up to 50% more fat than conventional exercises. Burpees will speed up your metabolism and help you burn more calories. Get off the dreadmill and start doing some burpees.

Free. There are no fancy gizmos, classes or gym memberships required to perform a burpee. All you need is your body, and a floor space.

Portable. You can do this exercise anywhere. Hotel room, in a park, rest stop, and at your in-laws.

To perform a basic burpee, follow these steps:

  • Begin in a squat position, feet are flat on the floor, and your hands on the floor just in front of you.
  • Kick your feet back to a pushup position.
  • Do a full push-up.
  • Immediately return your feet to the squat position.
  • Jump up as high as possible from the squat position.

Perform the burpee in a quick succession to get the full benefits they are famous for.

Simple Burpee workouts:

  • As many Burpees as possible in 2 minutes. 5 minutes. Dare attempt 7 minutes.
  • Tabata Style Burpees. 20 seconds of Burpees, 10 seconds of rest until you have done 8 rounds.
  • The Burpee Ladder. Start with 10 burpees, rest 60 seconds. 9 burpees, rest 60 seconds, and so on until you have reached 1 burpee
  • Get the hubby and kids involved. See how many burpees you can perform during the commercials of your favorite television show.

Get off the couch and perform some burpees. Let me know how you did.

Original Sited Article can be found in The Independent Newspaper