weight loss programs — Gator CrossFit

Recipe of the Week- ROW, the Next Paleo Challenge and the Next Nutrition Seminar

January 5, 2012 By mandi Leave a Comment

Salmon Cowder

ROW: Salmon Chowder from Sarah Fragoso’s Everyday Paleo

This was deliciously savory and super simple. Every Thursday on my nutrition post, I will include a Recipe of the week. Thanks to Mindy, we now have a copy of Paleo Comfort Foods by Julie and Charles Mayfield that has amazing, easy recipes to keep you on your Paleo track! Take a look at it next time you’re in the office.

Due to popular demand and to get 2012 started out right, we will be holding a Paleo Challenge starting Monday 1/30. It will be slightly different from last time. It will last for 8 weeks.. hold on…. I have good news. The first 4 weeks will be 80/20- this means 80% Paleo/20% Not– this will be followed by 4 weeks of 100% Paleo adherence. Last time, we did 30 days at 100% Paleo. This time around, I want to give the participants 4 weeks to get their feet wet and get into a routine so the 30 days of strictness of 100% paleo isn’t such a big jump. Now is the time to do it!

If you are doing the Paleo Challenge- I highly recommend attending The next Nutrition Seminar. Keep Reading.

The next Nutrition Seminar will be Saturday 1/14 at 11:00am after the Saturday WOD. This is a totally new material- I have completely redone the power point to present the information differently and will focus on a more practical way understanding nutrition and the Paleo Diet. As always, this is FREE. If you haven’t been to one before, I will see you there- even if you think you already eat well- come see what I have to say- even if you decide not to participate in the Paleo Challenge. No extra burpees if you don’t

Today’s WOD:

Skill work: Snatch

Complete AMRAP in 15 minutes of

5 Handstand pushpus

7 Toes to bar

10 Front loaded alternating lunges (95, 65)

“Just do it” – Nike

Filed Under Workout of the Day Tagged With crossfit gainesville, fitness trainer, gyms gainesville, paleo diet, paleo nutrition, robb wolf, weight loss programs

Your Blueprint for Fitness and Wellness Success

December 6, 2011 By aaron 1 Comment

Sometimes what we really need is the basic understanding of what fitness really means. From learning the Truth about Fitness to the Fundamentals of Movement and the Fundamentals of Nutrition, learning the simple steps along the way breeds success.

We have put together a FREE 3 part video series on this very thing, and we called it Your Blueprint for Fitness and Wellness Success. Take a look at the intro video above and if you are interested in receiving these videos, free, just put your information in the Opt-in box that is below the video on the page below. Pass this on to any friends that you believe would benefit from having this knowledge. With the New Year right around the corner, it’s a perfect time to educate each other.

Your Blueprint for Fitness and Wellness Success

Today’s WOD:

Handstand Holds x 3 min

Complete 5 rounds for time

250m row

20 KB swings

20 Double unders

Accessory work: Wall angels

“There are only two options regarding commitment. You’re either IN or you’re OUT. There’s not such things as life in-between.”
Pat Riley

Filed Under Workout of the Day Tagged With crossfit gainesville, crossfit training, fitness trainer, gyms gainesville, personal trainer, personal training, weight loss programs

Sweets for the Holidays

December 1, 2011 By mandi Leave a Comment

Paleo Pumpkin Pie with an Almond Flour crust

This is the time of year where sweets shine! We eat more sweets and baked goods this time of year than any other time. These sweets are full of white sugar, flour (gluten) which makes them high in carbohydrates. Eating these during the day, on the weekends, at parties adds up FAST. This is where weight gain happens. What most people don’t realize is that you can make cookies, cakes and all sorts of holiday treats that taste BETTER than the conventional treats and are BETTER FOR YOU! I want you to make a committment to your health this holiday season- I will not be the person that needs to make a new years resolution to lose weight; I will eat better NOW, so I’m not regretful later! Make substitutions- honey for sugar, coconut oil for butter and vegetable oil, almond and coconut flour for wheat flour, and almond milk or coconut milk for dairy milk. Below are some links with great recipes, but try googling “Paleo cookies” or whatever you want, and more than likely you’ll find a healthy alternative recipe for the conventional recipe.

http://fastpaleo.com/
http://everydaypaleo.com/
http://paleomama.com/
http://cosmopolitanprimalgirl.wordpress.com/

Here is the WOD:

Weighted Pullups 3 x 5

Then

Complete 3 rounds for time of

500m row

21 Burpees

400m run

Filed Under Workout of the Day Tagged With fitness trainer, fitness training, paleo diet, paleo nutrition, weight loss programs, weight loss training

Dietary Supplements Part II: Calcium and it’s RDA

November 10, 2011 By mandi Leave a Comment

Last week we touched base on dietary supplements such as vitamins & minerals, fish oil, probiotics and digestive enzymes. This week, we will tackle the ever so popular Calcium and the Calcium RDA.

When we hear calcium, most of us think of dairy as the number one source and that it’s required for strong bones. To dig a little deeper, if you’ve studied physiology, you know that Calcium ions play many biochemical roles. The RDA recommends around 1,000mg for adult males and females, and are pretty adamant about it. Their main concern is getting enough calcium to prevent osteopenia and osteoporosis. There is much more to consider when it comes to calcium and one dietary supplement is not going to save you from getting Osteoporsis. In fact, there is evidence to suggest that the RDA for calcium is too high. When comparing the RDA’s to the nutrients in the Paleo diet, the Paleo diet is way above the RDA’s for all vitamins and minerals EXCEPT Calcium (see Robb Wolf’s book) simply because there are other factors at work that either keep your body from absorbing it or force it to leach from your bones. The USDA has made the RDA for calcium so high, in hopes that over consumption of calcium would prevent osteoporosis. There are many other dietary and lifestyle factors that play a role in “strong bones.” When the blood becomes more acidic due to an imbalance in acid/alkaline producing foods consumed, the body will leach Ca from the most available place, and that is your bones. Please read the Osteoporosis Its not because you didn’t drink enough milk article from my vault. There is also evidence to suggest that excess calcium supplementation is not used the way you think it is- when the body has an overabundance of this mineral, it must go somewhere- it may cause calcification in the arteries, where most of us have been thinking it was cholesterol… Please read This Popular Supplement can increase your risk by 30%

Another article on Supplementing on a Paleo Diet

Today’s WOD:

Complete each in AMRAP of 10 minutes, rest 2 minutes and move to next

Burpee/tire flip/broad jump

Rest 2 minutes

5 Box Jump (30, 24)

Handstand pushup off box

Filed Under Workout of the Day Tagged With crossfit gainesville, crossfit training, fitness trainer, fitness training, gyms gainesville, osteoporosis, paleo diet, paleo nutrition, weight loss programs

Congratulations Paleo Challenge Winners

October 31, 2011 By aaron Leave a Comment

Paleo Challenge participants at Boca Fiesta this past Friday night

We know how much hard work goes into your training here at Gator CrossFit. With all that hard work, it’s no wonder why you are achieving success in reaching those health and fitness goals. Though consistency and hard work is important, you would not be on the right path without your Paleo nutrition.

That being said, we want to offer a big Congratulations to our recent Paleo Challenge winners over the past 30 days…

Male: Vince Imperi

Female: It was a tie – Michele Shank, Tiffany Klein

Each person complete a strict 3o days (maybe a cheat here or there) and had significant improvements in their fitness markers. Great job by everyone that competed as the hope is that you are establishing proper foundations in your nutrition that it’s now more of a lifestyle than anything else. Keep up that great work.

Today’s WOD:

Deadlifts – find your 5 rep max

Complete 5 rounds for time

5 Overhead Squats (65% of your 1 rep max)

15 Pullups

“Part of growing up is finding what truly inspires you” – Unknown

Filed Under Workout of the Day Tagged With crossfit gainesville, Crossfit games, crossfit training, group fitness classes, gyms gainesville, health and fitness, paleo challenge, paleo diet, paleo nutrition, strength training, weight loss programs

Five Days Left of the Paleo Challenge!

October 20, 2011 By mandi Leave a Comment

It has been quite a journey so far during this strict 30 day Paleo Challenge! We are almost to the end! I know I am looking forward to a celebratory glass of wine and a few pieces of 85% dark chocolate and I’m sure you’re looking foreward to your favorite thing as well! Although I’ve been following the Paleo Diet for almost 2 years now, fairly strict, I was unaware of how not strict I was being. Between the honey and unsweetened almond milk in my coffee in the morning; the variety of Annie’s Organics salad dressings I was allowing in my fridge (even though they are quality, they often have agave nectar or cane sugar); the “occasional” glass of wine that many times turnes into two and then the same thing happens the next night; and the wonderful, exhilerating heat siracha sauce brings to my ginger & garlic coconut milk sauce.

While I do feel that it is perfectly fine to not be strict 100% of the time, I thought my percentage before was 98% Paleo, 2% non-Paleo. I realize now that prior to this challenge I was probably 90/10. I have learned that all of those little additions sure do add up!

Some of you have had a different journey; no weight loss; a decrease in performance; a decrease in energy. There are many things that come into play here and depending on your current goals, your body’s needs will vary. For example, an athletic male will have to include not only more food in his diet, but once he leans out, will have to add more fat to the equation. Replacing the energy burned after an intense workout is critial to recovery. A female who is not losing weight could be doing the opposite and needs to cut dowon on the fat or maybe the carbs. And other times, it may take one individual even longer to adjust to a lower carbohydrate diet than their peers. Don’t give up on it; if you haven’t seen results in 3 weeks, its only been three weeks. Show me your food journal and let’s make some tweaks and give it more time…

The truth is this: A diet based on food that once had eyes, grows from the ground and spoils quickly is the key to prosperous health, fitness, longevity and avoiding disease. The harsh reality is this: the little things we think don’t hurt us probably will, in the long run; because we’re probably doing them more often than we think we are.

Today’s WOD:

Skill Practice: Anything on the rings x 10 minutes

Mobility: Hips x 10 minutes

WOD: Complete for time

400m run

5 Handstand pushups

20 Double Unders

15 Knees to elbows

200m run

2 Parallel bar pass walk

20 Double unders

15 Ring Dips

800m run

25 Parallel Bar Dips

20 Double unders

15 Supermans

Filed Under Workout of the Day Tagged With crossfit gainesville, crossfit training, gyms gainesville, paleo diet, paleo nutrition, personal trainer, weight loss programs

Nutrition Seminar this Saturday

October 6, 2011 By mandi Leave a Comment

Becky's Sirloin with garlic, peppers, & fresh spinach with mushrooms on the side

Everyone has been doing great in their Paleo Challenge! Some of you have contributed to the Paleo Pot, but mostly have stuck to it 99% of the time! So proud of you guys! Some of you have experienced a dip in performance that comes along with eating a low carbohydrate diet; you will see it improve as your body adjusts. If you all have any questions about what you may be feeling, or experiencing, please post your question or reach me through e-mail (mandi@gatorcrossfit.com).

If you missed our last nutrition seminar, we have another coming up this Saturday after the WOD at 11:30. For those of you attending both, bring a snack to hold you over such as fruit and nuts or a post workout shake. Nutrition is a huge part of the results you see in your body and in your performance. Please e-mail me to confirm your attendance.

Today’s WOD:

Skill Practice: Anything on the rings x 10 minutes

Complete for time

Row 2k

Run 1 mile

Accessory work: Multi-directional planks

“To eat is a necessity, but to eat intelligently is an art.” -La Rochefoucauld

Filed Under Workout of the Day Tagged With crossfit gainesville, gyms gainesville fl, paleo challenge, paleo diet, weight loss programs

It’s Tabata Time

September 29, 2011 By aaron 1 Comment

Becky Legate's Paleo Deviled eggs! THEY HAD BACON!!

How is your Paleo Challenge going? I am so excited for all of you and I can’t wait to see your hard work paid off! Comment on this post and tell us how it’s going and of course your recipes!

For those that chose not to enter the Paleo challenge this time around, we will be holding a Nutrition Seminar Saturday 10/8 at 11:30am. Please confirm with me if you are attending so I can e-mail you the power point.

Today’s WOD:

Complete 8 intervals for each exercise, work for 20 seconds and rest for 10 seconds

Bottom to bottom bodyweight squats

Pullups

Double Unders

Supermans

Filed Under Workout of the Day Tagged With boot camp, crossfit gainesville, gyms gainesville, health and fitness, nutrition coaching, paleo challenge, paleo diet, weight loss programs

‘Meat & Greet’ next Saturday 9/24

September 15, 2011 By aaron Leave a Comment

Salads can be a lot of fun!

If you missed our last ‘Meat & Greet’ the next one is right around the corner! Here is your chance to meet the athletes whose names you see on the board who come at a completely different time than you. It will be hosted at the Palmer household next saturday 9/24 at 6pm, Pot-luck style. Show off your culinary skills, Paleo Style. Have a favorite Paleo recipe? Share it! Keep the food ”Paleo Clean,” and lets take a break and have a beer or a glass of wine! Paleo desserts also welcomed! Bring your significant other, sons & daughters- we would love to meet them! Please confirm with Mandi that you are attending and what you would like to bring! We look forward to it, hope you do!

A note on the Paleo Challenge:

The Paleo Challenge will begin 9/26 for 30 days. This is a challenge that is WORTH it. Yes, it will suck. I am going to miss my dark chocolate and my california red blends, but I know I will be a better athlete and have a better body composition because of it. Are you in?? Yes… YOU… ARE… IN!!!! Before we begin, I will do a Paleo Seminar/Nutrition Q&A on the 25th. How does 12pm sound? Until then, go through the nutrition info on the website and get some more info. E-mail me with any questions Mandi@gatorcrossfit.com.

Today’s WOD: Nancy

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Accessory work: Tabata Hollow Holds

“Not at all contract friend along with the men that is not improved than you.” - Confucius

Filed Under Workout of the Day Tagged With boot camp, crossfit gainesville, gyms gainesville, health and fitness, paleo challenge, paleo diet, strength training, weight loss programs

Recipe of the Week- ROW, the Next Paleo Challenge and the Next Nutrition Seminar

Your Blueprint for Fitness and Wellness Success

Sweets for the Holidays

Dietary Supplements Part II: Calcium and it’s RDA

Five Days Left of the Paleo Challenge!

Nutrition Seminar this Saturday

It’s Tabata Time

‘Meat & Greet’ next Saturday 9/24

Class Schedule Below

Class Schedule

Recent Comments

Class Schedule Below

Follow Us!

Recent Comments

Tags