CrossFit Scottsdale is here to help you get that best version and healthiest version of you.  We are here to coach you, inspire you, educate you and give you tools to take your health and fitness to the ELITE level and whatever that means for YOU!  A huge part of that is nutrition, in fact this is usually the hardest part.  Changing your eating habits requires a lot more than just going to the gym for an hour but the 23 hours left in the day are just as important.  To truly take your fitness to the next level eating well and fueling your body optimally needs to be a priority. The most effective way to do this is to get a coach. Have someone navigate the roadblocks with you and guide you to the finish line.  Here is what CrossFit Scottsdale has for you to become the healthies you in 2012…

Food As Fuel Classes- Once a month get educated in the fuel you need for your body and your goals.  Get the details of the Paleo and Zone diet principles, learn quick and easy tips to stay on track and practical advice to get moving in the right direction right away.  Food as Fuel January 12th 7:30pm register here.

BodyMetrix Scan-Find out exactly what your body composition is so that you can target FAT LOSS!  This ultrasound body fat scanner gives an accurate report of your body fat%, lean muscle mass and hydration level.  Book your scan now!  January Special of 10% off your initial scan and 10% off your follow up scan for any former Body Rx or Paleo Challenge student. 

Private Nutrition Coaching- Personalized meal plans, meal plan templates, grocery store tours, food log checks and ongoing advice and support are all available to you.  Book your FREE consultation with Coach Tiffany to discuss your goals and needs.

Individual BodyRx Challenge- Twice a year as a group CrossFit Scottsdale does a BodyRx Challenge focusing on 30 days of 100% Paleo eating. Here is your chance to do a personal Paleo challenge with individual coaching by Coach Tiffany.  This would include BodyMetrix body fat scans before/middle/after, pictures and personal coaching. This is a $215 value for only $149.  Email Tiffany@CrossFitScottsdale.com to set up your intital session to get started.

Deric after 35 days of the BodyRx Challenge

So here’s to taking charge of our health and fitness in 2012.  Cheers to feeling great, looking amazing and doing things we may not ever even imagined

The results…were nothing short of AMAZING!!

ALL of the challengers embraced the Paleo concepts and lifestyle to completely re-design your health and bodies!

Here is the overall % of improvement in body composition results:

With an average of 16.32% improvement in Body Composition!  That’s a lot less fat and more muscle!

Winners of the Body Rx Challenge took home $350 in CASH and 2nd and 3rd place recieved a gift package from the CrossFit Scottsdale Pro Shop and an upgrade in membership for 1 month.

Female Overall Winners:
First Place:  Hannah Hayworth
Second Place:  Lisa Harlein
Third Place Tie:  Heather Rotan & Pam Foley

Male Overall Winners:
First Place:  Bob Hisle
Second Place Tie: Rich Rotan & Dany Hakimeh
Third Place: Mike Sheneman

Coaches “Look Better Naked” Award  (This goes to the best before & after pictures and was voted on by the coaches.)
Female:  Sarina Brown
Male: Deric Andre

Congratulations Winners!

Congratulations to all of you!  A HUGE Thank You goes out to Original Nutritionals and their Functional O3 Fish Oil for sponsoring our challenge and donating prizes.  Check it out at the CrossFit Scottsdale Pro Shop and visit their Facebook fanpage here. Thank you to all the coaches and ambassadors that made today and the Body Rx Challenge a success!

9am-Body Rx Challengers final 1 mile run and 1RM Clean & Jerk
10am-Paleo Potluck Brunch & Awards

Congratulations to all of you! 

Weekly Bonus Point Challenge #5:  For your last weekly challenge log onto the Body Rx Challenge Google Groups and tell us the following:

1. Why you entered the challenge?
2. What you learned through the challenge?
3. What positive experiences did you have?
4. What you are going to incorporate into your lifestyle moving forward?

To earn your bonus point your answers must be posted before Saturday. 

Make this week your best yet!

Now we all know that cravings are not just as simple as having strong “will power”. Here is how one of our Paleo Ambassadors Stu approached his cravings:

“Recently, I’ve been looking at cravings from a different angle.  After 15 years of having about 5+ sodas per day, I’m happy to say I haven’t touched one in about a month now.  I did it by thinking about what I truly crave for.  I crave for a level of health and fitness that lets me climb mountains.  I crave for the ability to bike long distances.  I crave for the ability to swim.  I crave for the ability to hike anywhere, not just where there’s an easy trail you can park next to.  I crave for longevity.  I basically crave for having no limits because of my health or physical condition.

With that in mind, it honestly became pretty easy to avoid unhealthy food and I don’t even try to make substitutes or only cheat a little.  I view those sodas and unhealthy foods as something that is cancerous to my goals and the lifestyle I’m working so hard to obtain.  Food is something that is meant to make me healthier and enable me to do great things for a long time, it’s not something that is meant to be the cornerstone of a social gathering that has to taste “good”.  The feeling you will get at the end of the road having achieved your goals will be FAR greater than the taste of anything sweet.

Here’s a video that I watched a few weeks back that helped me break my addiction to sugar and really place my health first before what I wanted to taste while eating.

Stay strong and determined folks, this is the only life you have.”

-Stu

#1: Water. Make sure you are getting at least 1/2 your body weight in ounces of water (not tea, coffee, or anything else-just clean water)

#2: Mobility. In focusing on elite health, making sure your moving parts are moving properly, is a HUGE deal. Spend 5 minutes a day on mobilizing a part of or your whole body. Start with 5 minutes in the bottom of your squat then visit www.mobilitywod.com or ask a coach for some more ideas.

For the challenge you must compete BOTH tasks each day this week to earn your bonus point. So drink up and get moving!

Don’t forget that this week is your mid-point BodyMetrix scan, so make sure you are on the schedule!

Shoulder Mobility Clinic with Coach Don

Your challenge this week is to take your fish oil EVERY DAY. This is something we should be doing every day already, but sometimes we let it slip through the cracks. Put it out where you will see it – next to your toothbrush, by your car keys or the nightstand by your bed – wherever it will help to remind you.

Here are some benefits to taking fish oil:

• Lowers Cholesterol
• Reduces Inflammation In The Body
• Eliminates Joint Pain
• Improves Your Skin
• Promotes Weight Loss
• Increases Your Focus
• Improves Vision
• Reduces Soreness From Weight Training
• Reduces Risk Of Heart Disease

We have fish oil here at the gym for you to purchase if you are just starting or have run out.

You’ve got this Body RX Challengers!!

Eat Paleo: 1 point for each day. If you eat something non-paleo, you don’t get a point for that day.  You have 35 possible points.  Points will be scored online through Google Groups. (If you signed up you got an invite) Blog about your food, share your roadblocks and successes and get support from your coaches and fellow challengers!

Get Scanned: You will have 3 body composition scans.  Scans start on September 28^th so get your spot NOW!

Attend class on October 1^st: During class you will time you 1 mile run and score your 1 rep max clean & jerk.  We will be able to see your improved performance through the challenge with these scores.

Pay your registration.  Cost for the challenge is $99 (Body Fat scans are $49each so you save $48 on just the scans)

Participate in the weekly challenges. You will get 1 bonus point for completing each challenge.  The challenge will be announced each Monday and points will be scored online.

Your final score will be based on your % of improvement of body composition, decreased mile time, increased weight in strength, and total points.  Prizes will be in cash and prizes!

Be ready for change!

Here are some Words of  the Day from CrossFit Lisbeth to get you motivated:

Change, change, change. We hear it all the time, we talk about it, and we see changes in other people and so we know change is possible. But how do people do it?

What does it take to really change? Not the bullsh** stop and start change, the gas-and-brake pedal revving and stopping of progress that we’ve all experienced. But real, authentic, holy-sh**-look-what-happened change?

Well, change takes guts. Big hairy freaking guts. Most folks don’t get past Stage 1. So swallow hard and man (or woman) up.

Then, change takes patience. Often the hardest part: when you have to keep going, even though you’re only STARTING to see results, whether those results are in your body composition, your mind, or your relationship with someone. Gotta keep the faith.

The third part is the kicker though: Perseverance. You simply have to stick with it. No matter what. Get through the obstacles and over the walls. You have to keep moving forward and live your adaptation. Springsteen (of course) has a line for this: “You can get used to anything. Sooner or later, it just becomes your life.”

And you can get used to anything, so just make sure it’s the right anything. Make sure this life is the one you want to be living. Tim McGraw has a line for this: “And who I am now is who I wanted to be.” Well, holy hell, imagine YOU here. Why the f*** not? Work so that you can say this: Who I am now is who I wanted to be. Country stars (even those married to the hot Faith Hill) don’t have any lock on that one. Make it happen.

So pick the right anything right now. Find the big hairy freaking guts inside you and change. Then breathe and be patient. And then just never quit. Persevere. Don’t end up at the starting line again. Find the goal line. Then PASS the goal line and keep running like the flippin’ wind. Don’t ever let life catch you and the ball. Just keep going .

The challenge will last 35 days and will consist of 3 appointments that will include a body fat scan, measurements and pictures (only the first and last appointment).  These appointments will need to be scheduled with a coach on a Wed, Thurs, or Fri before the challenge starts, in the middle and at the end of the challenge.  The workout part of the challenge will be on October 1^st at the 9am and 10am classes.

Scoring for the challenge will consist of percentage improvement in body composition, increased weight in the WOD, decreased time in the WOD and the amount of points you have at the end of the challenge.

One point will be collected each day for eating clean and Paleo style. 

*NEW* Weekly challenges: Each week there will be a specific challenge to follow.  If you complete the challenge you will receive one bonus point.

Prizes: For this challenge we wanted to up the stakes a bit and are giving away as the top prize is CASH!!  Second and third place winners will also receive prizes and we are putting together some awesome packages for that.

Getting started on the challenge: To sign up for The Body Rx Challenge you must book your initial body fat scan appointment with a coach on either Sept 28^th, 29^th or 30^th and pay the $99 enrollment fee.

For each nutrition challenge we do a CrossFit Scottsdale we see AMAZING results and this one is going to be the best yet!  Stay tuned for more information on the details of the prizes and how we will all communicate during the challenge.

To get a jump start on the challenge and what to eat, how to eat it and recommendations to make sure you are the winner, come to the FOOD AS FUEL Class Thursday September 15^th at 7:30pm!

2/3 c coconut oil
1/2 c honey
1 tsp vanilla

4 large eggs
3 Ripe bananas

1c no sugar added (80% cocoa) dark chocolate
1c Walnuts

Combine dry ingredients

Combine wet ingredients

Beat and add eggs and bananas

Fold in chocolate and walnuts

Bake cookies on cookie sheet with parchment paper at 350 for 15-18 minutes

Makes 24 cookies

We love the Tuscan Kale Salad at True Foods.  So guess what we are going to make this weekend!  Kale is a great source of calcium and iron – both essential for good WOD performance.  If you are feeling adventurous, here is a link to the recipe: http://www.truefoodkitchen.com/recipes/tuscan-kale-salad.php

If you are interested in getting next week’s bag of yummy goodness, just send an e-mail to don@crossfitscottsdale.com by noon on Sunday and drop off your check for $20 to Cathy Kalos no later than 6pm on Monday at CrossFit Scottsdale.  For more info on North Scottsdale Organics, check out their website http://www.northscottsdaleorganics.com/index.html.  Enjoy!

The delicious Tuscan Kale Salad from True Food Kitchen