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gluten free paleo vegan


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


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!



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! :)



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. 



Congratulations Paleo Challengers

paleo challenge  

You are all Winners and I can't tell you all how totally proud I am of all of you. Success in Numbers and you truly all succeeded. Congratulations!!! Cash and Swag for 1st Total Value of $250. Cash and Swag for 2nd Total Value  $175. Cash and Swag for 3rd Total Value of  $150

Your Top Three

Kim A



Honorable Mentions

Greg Lost 7% Body Fat

Cindy C. Lost 6% Body Fat

Paleo Challenge Points Earned May 2014