New class time

Jennet and Brandon are having fun carrying heavy things.

This is the old Carlos.

You should see the new Carlos! Check him out it's free.

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Starting September 1st the 8am and 9am class will be changed to 8:30am and 9:30am. If we keep growing like we have been then there may be a 7:30am class soon too. Don't forget the 5:30 am class too, we had our biggest one yet last Wednesday.

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If you have nothing to do from 4:30 am - about 8am KXLY 4 will be here to talk about Brayson's Krav Maga Spokane. The best self defense system/style/class in Spokane. We would love to see you. Stop by .any time during those times and say HI. "We'll Make You Famous"

Paleo Updates

So after only a couple of days into the Paleo Challenge it sounds as though most of you are going strong! Keep it up!

I just want to mention that periodically I will be putting some handouts, recipes/links to, and other information on the Paleo in the binder for you to pick up. It will be in the file labeled "Misc Handouts". Feel free to take them for your own use.

I understand that when you are first starting off on the Paleo that meals seem to quickly get "boring". I understand, I was there once. But I encourage you to use your imagination! Here is a great example. I found this long ago; it's simple and quick, but is a great example of how to switch things up and create "interesting" food:)

Scrambled Egg Cucumber Sandwich

One large cucumber (cut one end off and hollow inside out with a butter knife)
Create some scrambled eggs with onions, chives, pepper, etc.

Stuff the cucumber and there you go! I only picked this one because it is really simple and quick. There are sooooooo many recipes out there for every meal! You could literally have a different meal every single time this entire month if you wanted to! So stay tuned on this blog and also in the Paleo binder for more to come. Feel free to throw any in the comments if you have found a good one. Until next time for those on the Challenge...stay strong, stay Paleo:)

Paleo Challenge

I would like to announce a month long Paleo Challenge. What is the Paleo Diet?

The Paleo Diet is basically a diet that tries to replicate what our ancestors (Paleolithic/Caveman) ate prior to the Agricultural Revolution. Nothing fancy; these foods basically include the following: lean meats, seafood, fresh fruits, vegetables, nuts and seeds. These are high in the beneficial nutrients (soluble fiber, antioxidant vitamins, omega-3 and monounsaturated fats, and low-glycemic carbohydrates) that promote good health and are low in the foods and nutrients (refined sugars and grains, saturated and trans fats, salt, high-glycemic carbohydrates, and processed foods) that can typically be the cause of weight gain, cardiovascular disease, diabetes, and a slew of other health problems. The Paleo Diet encourages dieters to replace grain products (and in some cases even most dairy) with fresh fruits and vegetables -- foods that are more nutritious than whole grains or dairy products.

I started with the Zone about two years ago and within a week felt better than I ever have in my entire life. I continued on the Zone (which deals with combining good foods in proper amounts; i.e. quantity control) for about a year and a half, gradually improving the quality of the food I was eating as time went by and I became more accustomed to the lifestyle. But about 6 months ago I decided to build my foundation of nutrition on the Paleo diet, get used to it and then bring back the great benefits of the Zone by starting to balance out my food quantity once again. And just like before, I did so in small baby-steps (too intense too soon and I believe it would have beaten me:). The results have been incredible! And I will never go back.

Are there times when I have my "cheat" days? Yes. Can I honestly say that I will never have a handful of chips or crackers ever again or sit down with some friends over a couple of beers? Of course not. But these moments are so far and few between that it really doesn't destroy my eating lifestyle. And now, even my "cheat" days aren't that bad. Let's face it, when your body responds positively to something and makes you feel good, it's not hard to let go of other things.

This monthly challenge will start with a brief meeting for those of you that are interested. I have some things to pass out and some guidelines to give you. I know that dramatically changing your eating habits can be quite an assault on your lifestyle....at first. I won't get into too much detail on the "what", but more on the "how". I will ask people to keep daily food logs and have periodic consultations with me. I will also be asking those who decide to take on this challenge to sign a contract. This will be a contract with yourself; to hold your own self responsible for trying to make a change in your health and lifestyle for the better. As with anything, there are always different levels of intensity that you can apply to things. Same with this. But because this can be quite the change, I will only be asking a certain amount of strictness for this challenge. As you get better adapted, then we can look at "getting even more Paleo strict".

This won't be easy. There, I said it. With nutrition, as with CrossFit, there is no magic pill to take. Just showing up to the gym and going through a WOD isn't enough. You have to push hard, reach for a new level and aggressively go after it. Changing to a Paleo diet is the same way. If you want changes, you have to be willing to do what is necessary to change. You have to be ready to hit walls, face temptation, and be patient. Otherwise, the Paleo diet will die quickly before it even starts to produce results; right alongside many other numerous diets that you may have attempted in the past.

I plan on being available two separate times to get interested people started. First I will make myself available this Friday at 7:30 pm at the gym and also will plan on hanging around the gym on Sunday at 11:30 am following the Titans class. Like I mentioned earlier, these will not be long, drawn out classes. I will just need a little bit of time to let you know what the Paleo is about and to get you started. I also plan on taking some before and after pics (completely optional and 100 % private outside of you and me) so please think about wearing some attire that is appropriate.

So, think about it. Ask yourself if you really, truly, deeply are ready to make a significant change in your health, body, and performance. Hope to see some of you later this week!