Here we are in week 2 of the Fitness Challenge. How did the first week go for you guys? So far the results we have had submitted have been great! We will be tallying the results tomorrow and letting you all know which team has taken the lead.

For those of you who are following the Paleo diet, is there anything that you are craving or finding hard to live without?

Keep it up you guys! Feel free to share your progress in the comments.


For those of you who want to get your wod done but can’t make it in, here is a list of 6 wods that will count as one of the 4 required weekly wods for the extra “pounds”.  If you are on holidays you can do 4, but if you are home you have to get into the box for at least 3 of the 4 wods.  Also, you must do a different at home wod each time – that is why there are 6 – one for each week.  Obviously if you are on holidays you will be able to repeat some of them if needed.  Okay, here they are!

1)  Four rounds of:  Run 400m/50 squats   For time.

2)  AMRAP in 20 minutes of:  5 push-ups/10 situps/ 15 squats

3)  100 burpees for time.

4)  Five rounds of:  15 burpees/ 20 double unders  For time.

5)  50-40-30-20-10 reps of:  Walking lunges/situps  For time.

6)  Three rounds of:

1 min max burpees
1 min max squats
1 min push-ups
1 min situps
1 min jumping jacks
1 min rest


Don’t forget to post your wods  to the CFC site or they will not count.

The time has come to start the challenge! 

To refresh you on the rules, here they are:

-winning team is team who loses the biggest amount of pounds and inches collectively
-weekly weigh ins managed by team captain
-points gained for pounds lost, wods completed (4 per week), paleo meals (15 paleo meals per week 80%)
-points gained for weekly weight/measurement updates with team
-in order for wods to count, you must post wod & time on website

Do not forget to post your wods!  I will be posting a list of acceptable “at home” wods.  You can do one at home wod a week, just make sure to post it!  The rest of the weekly wods will need to be done at the box to count. 

As for the nutrition part of this, all you need to do is eat 15 paleo meals a week.  Don’t worry about the small amount of cream/sugar you put in your coffee at this point, but do worry about everything else.  If you need help with the paleo portion of this please be sure to read the last part of this post.  And if you can go strict paleo for the whole 6 weeks – do it.  You will feel amazing.

The teams have been made and are listed below.  The team captain will have a “C” in brackets beside their name.  The captain is responsible for organizing weigh ins and measurements.  There are 20 of us divided up into 5 teams of 4.  The team captain will be the spokesperson for each group, emailing in the weekly measurements/weights and any other info the team wants to submit.  This will help keep the communication a bit simpler.  Rather than us receiving 20 updates a week, we will get 5.  If anyone has any questions about this or does not wish to be a captain, please let us know.  So without further ado, here are the teams:

1)  Mike M/ Laurie/ Lucas (C)/ Tamara

2)  Stephanie/ Trina/ Teresa (C)/ Shawn

3)  Janet/ Sarah (C)/ Morgan/ Christine

4)  Patti/ Laurel (C)/ Forrest/ Michelle

5) Pierre/ Joel (C)/ Lisa Y/ Ryan P

The prize pot is $1000 which means $225 for each winning team member.  As well, for extra incentive, we have decided to award the person with the most pounds/measurements lost one free month of membership. 

Some of you are unfamiliar with what it means to eat “paleo”.  I don’t like to call it the paleo diet just because it is not a DIET.  It is eating foods that are natural – they can be found on the earth naturally without needing to be processed, chemically altered, etc.  Meat, vegetables, fruit, nuts & seeds.  No wheat.  No rice.  No sugar.  No dairy.  This will mean checking your labels – sugar hides itself under many different names (organic cane sugar/juice/glucose/fructose/sweetener/etc). 

What we want you to do is eliminate your packaged foods, your processed foods, your dairy, your wheat.  No bread, no pasta, no rice, no potatoes, no dairy, no oats/grains.  Check the links on this site for some fabulous recipe sites, more information about the paleo diet and some great reading. 

Good luck with the challenge and please utilize this site.  Ask questions, share links, share recipes, encourage one another.  If you stick with this you are guaranteed to feel great at the end of these 6 weeks. 

First Day Done!

Posted: July 2, 2011 in Uncategorized

How did everyone’s first day of the challenge go? 

Hard, easy?  What did you eat?  We had a lot of eggs and chicken and salad over at our house today. 🙂  My suggestion to you is if you like salad but want to make them a little zippier add some slivered almonds, sunflower and pumpkin seeds to it.  I love the extra crunch and flavour they add (plus it’s a good way to add some fat blocks).

Don’t forget to share any thoughts, ideas, questions or whatever here – it really is so much easier to complete a challenge like this one when you know you are not alone.  Keep it up over the weekend!


Great turn out last night for the Summer Challenge kick-off.  We are excited for all of the positive changes that you are all going to see take place over the next two months.  I wanted to start the new posts off with a  recap of the points and deductions information.

Each meal has 3 values:

+3 for Paleo/Zone
+2 for Zone
+1 for Paleo
0 for Paleo with Dairy
-2 for a cheat meal

Bonus Points:

+1 for eating 5 meals a day
+1 for eating your meals no more than 5 hours apart

Exercise Bonus Points:

+20 for 4 or more WODS per week
+10 for 3 WODS a week
-10 for less than 3 WODS a week

More Bonus Points:

+1 for drinking 8 cups of water per day
+1 for getting at least 8 hours of sleep at night
+1 for getting half your carb blocks from veggies


-1 for each alcoholic beverage (max -5 per day)
-1 for no post-wod meal
-1 for taking fewer than 3g of fish oil per day


0-500 points means you forfeit all your cash
500-750 points mean you get half your cash back
750+ points means you get all your cash back

There will be prizes for the biggest change in body composition and for the most increased performance (Cindy results).  In order to determine a winner we will need your pre & post BMI and weight, as well as your pre and post Cindy scores.  If you need help calculating your BMI please let us know before Thursday so we can get it done before the challenge starts. 

Don’t forget to clean out those cupboards to get rid of anything that may cause you to cheat!  Good luck!

Almost done!

Posted: February 17, 2011 in Uncategorized

The 30 day Paleo Challenge is almost finished.  We have less than 6 days to go.  As the challenge ends on Wednesday and it is the middle of the week, we have decided to do measurements this Saturday, February 19.  We will be there from 9am until 11am so you can drop in any time during that time period for us to retake your measurements and receive feedback on your challenge.  Books can be dropped off anytime after Wednesday, February 23.  If you can’t make it in for us to retake measurements, feel free to take your own and email them to us at .  I measured around the middle (about belly button height), tops of the arms and tops of the thighs.  I will be emailing out your previous numbers to you and can’t wait to see the changes!

Joel and I will review the books, inches and weight loss and have a winner in place by Saturday March 5.  Good luck to you in the remaining few days of the challenge!

Over half way!

Posted: February 7, 2011 in Uncategorized

Now that we are just over two weeks into the challenge we are half way there!  How are you guys finding it?  For us it has been fun trying new recipes and getting creative in the kitchen.  I have never had so many spices in my cupboards before!  I made the Paleo Chocolate Chip Cookies from the Primal Palate website today and was pleasantly surprised.  My hope was that they would taste somewhat cookie-ish and satisfy my sweet tooth but I was blown away by how good they were.  They tasted like I was eating something bad

Other favourites so far have been the Rosemary Chicken (also from the Primal Palate site), cauliflower rice, and taco salad.  Here is the recipe for a great taco salad seasoning:

  • 1 tablespoon chili powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon crushed red pepper flakes
  • 1/4 teaspoon dried oregano
  • 1/2 teaspoon paprika
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
  • I love the flavour of this seasoning much more than the store bought package which is full of sugar and additives.  Just pour this over some cooked lean ground beef or turkey, add a little bit of water (about 1/3 of a cup) and let it simmer.  When done serve over your favourite greens and a whole whack of veggies.   

    Another yummy surprise was the Banana Nut Muffin recipe:

    3 Cups Almond Flour
    1/2 tsp baking powder
    1/2 tsp cinnamon
    pinch of salt
    1 cup pecans, roughly chopped
    1/3 Cup Honey
    1/2 Cup Applesauce
    1/4 Cup Butter, softened
    1 Large Ripe banana (or 1 1/2 of the little ones)
    1/2 tsp vanilla
    3 eggs

    1. Preheat the oven to 350 F
    2. Combine the first 5 ingredients in a small bowl
    3. Combine the remaining ingredients in a blender or food processor. Blend until well mixed and a little foamy
    4. Pour the wet ingredients into a large bowl. Slowly incorporate the dry ingredients and mix well
    5. Grease a muffin tin or use silicon cup liners. Fill each cup evenly with the batter. Sprinkle the tops with a little extra cinnamon.
    6. Bake for 18-20 mins. When they’re done the edges should be slighly brown and a knife inserted in the middle should come out clean

    We’ve seen some of your log books and so far we are really impressed by the dedication we have seen.  Keep up the good work you guys!