CrossFit Beverly

Hey Guys, you are about to embark on quite a journey.  If you stick with it the payoff will be significant.   I’m not talking about the monetary award of winning the challenge, but the change in your body, strength, spirit, and attitude.  It will be difficult, but what have you ever done that was worth it and easy.  The things we work hardest for are the things that pay off the greatest.

1. Clean out the Pantry
2. Go shopping
3. Cook!
4. Go for a walk
5. Sleep!
1. Clean out the Pantry
We do not have self-control. PLAN AHEAD! Don’t have tempting foods in the house. Remove the bread,
rice, pasta, cookies, crackers, puddings, ice cream, waffles, juice, sodas, cereals, oatmeal, artificial
sweeteners, yogurt, soy sauce, teriyaki sauce, canned soups, apple sauce, noodles…all refined,
packaged foods. Bag it all up, take it to a food bank or homeless shelter. No, the kids do NOT need
crackers and Goldfish. They might actually be healthier if YOU are healthier!
2. Go shopping
Now it’s time to fill your cupboards with food worth eating.
Protein.
Ideally these options are grass fed or wild caught. If you cannot find those should you eat a bagel? No!
Conventional options are fine. Beans and rice do NOT count.
Land: Pork, beef, lamb.
Sea: Trout, salmon, shrimp, crab. You know…fishy type stuff!
Air: Chicken, turkey, duck, ostrich. I know, ostrich is flightless don’t get cheeky.
Round things out with some good quality bacon, omega-3 enriched eggs and some items like chickenapple sausage to help you with breakfast on busy days.
Veggies.
Ideally these are local and organic, but again, this should not be a deal breaker. Our local mega-food
chain actually has the best produce outside of the farmers market, and at an amazing price. Shop with
the season, which typically means what is on sale. Mix up the colors.
Fruit.
Limit fruit to 1 serving per day if fat loss is your goal. A serving is not a whole watermelon. If you want
to screw things up and not make progress, eat all the fruit you want, it’s your nickel, ride the ride as
you like. In order of preference: Berries, melons, citrus, apples, pears. Bananas, papayas and mangoes
are great for athletes post workout but dodgy for folks who want to lose weight.

Fats.
Olive oil (extra virgin) coconut, avocado (oil and whole), macadamia (whole and oil), almonds, walnuts.
If fat loss is a goal limit nuts to 1-2 oz. per day.

Odds & Ends.
Marinara sauce, herbs, spices-curry powder, garlic, ginger, cilantro, garam massala, chili powder, black
pepper, lemon zest, allspice, cinnamon, cumin, oregano, and basil. Get at least 20 herbs and spices to
keep your cooking lively. Stock up on espresso, teas and mineral water as these are your beverages of
choice.

3. Cook!
The majority of your meals look something like this:
• 4-8 oz of lean protein such as chicken, lean beef, turkey, pork loin or seafood.
• Several servings of vegetables, either raw, steamed, or lightly cooked.
• Finally, round out the meal with good fats from Avocado, olive oil or a handful of un-salted nuts
such as almonds, pecans, macadamias or walnuts.
Keypoints:
• Protein every meal
• 3-4 meals per day
• Limit fruit to 1 serving if fat loss is a goal
• Limit nuts to 1-2 oz if fat loss is a goal
• Beverages are coffee, tea, minearal water. Unsweetened, this includes stevia.
4. Go for a Walk!
Get outside and move. Gauge your fitness level and act accordingly. If you need help, find a trainer or
coach.
5. Sleep!
Black out your room. No, REALLY black out your room. No LED lights from alarm clocks, fire alarms,
TV’s etc. Do not watch TV or check email for at least 1 hour before bed. Go to bed early, get at least 8-
9 hrs of sleep. You should wake up without an alarm, feeling refreshed.
Questions? Confused?
If you are curious about these recommendations read The Paleo Solution. Or just follow this guide, reap
all the benefits and don’t bother with the details. That’s up to you.

-courtesy Robb Wolf The Paleo Solution

If you are on the go or short on time, you can get a rotisserie chicken.  Many grocery stores have pre-peeled hard boiled eggs.

Think about placing an order with Steves Original Paleo Kits  http://stevesoriginal.com/  they are great little jerky snacks with nuts and fruit.

We have in the past ordered Pre-Made Paleo meals.  They are very good.  We can become a local host if there is interest.  By getting many orders at once we save on shipping.  Chef Richard is a gourmet chef and all the dishes are tasty.  http://www.premadepaleo.com/

And finally as Coach Glassman says-”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.