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Wednesday, January 30, 2013

Food Challenge Update

Our latest food challenge has brought us much closer to understanding the origins of the word DIET. For the Greeks, diet simply meant way of life. I believe you folks have once again proven you are part of the vanguard when it comes to a thoughtful meditation on the food we eat.
A nuanced understanding of food begins with how we understand the concept of ECOLOGY.

What is ECOLOGY?  For a working definition of ecology I went to good ol' Wikipedia.

The scientific study of the relationships that living organisms have with each other and with their natural environment
For well over 300 years now, the western world has understood the human as having dominion over its ecology. The story goes something like this, humans control and manipulate nature through technology and science.  This way of thinking is coming back to bite us on the ass. Just ask the drought ridden farmers of the American mid west. Or take a look at scientific recordings on soil quality right here in Saskatchewan.
There is another way of thinking about the human animal.  
Humans as part of, rather than outside of, a local ecology. When we start to think of  humans, not as the great manipulator of nature, whereby technology will keep us fat and happy, but as one small and very humble piece of the puzzle, we soon realize that while humans are stewards of the land, their is an internal logic to nature that humans would be wise to wake up to.  A very quick example to illustrate my point. Soil is more than just a chemistry equation. Rich fertile soil is far beyond getting just the right mix of nitrogen, phosphorous and potassium. Fertile soil is the result of hundreds, if not millions of years of decay, of a complex and symbiotic relationship between the human and the non human animal. Please listen to Allen Savory speak on holistic management. In this piece he explains that holistic management begins with some tough questions, What kind of life do I want to live? What kind of community do I want to help foster? 

http://www.youtube.com/watch?v=kQGy0vxeL_k&noredirect=1While Allen is speaking directly to the question of land stewardship we just as easily can ask the same questions about food choices. What kind of life do I want to live and share with others?  If the answer is  to see food as simple fuel for our body, then I really won't care where our food comes from. I will just eat the required amount of protein and vegetables and be done with it.
If workers rights are important to me, I might think about the corporations that are growing and preparing my food.
If food safety is a concern for me, I will be questioning how food is prepared and packaged.
If it is important to me that local businesses thrive, this will be reflected in my food choices.
If I am concerned about wastefulness, I might learn how to get the most nutrients out of an animal carcass.
If I want my children to have a deep appreciation for food, eating out will not be high on my list of priorities.  
If I want my children to be self-sufficient, I will value cooking time as family time.  

You get the idea.
Coach D. 

Saturday, Feb 2, 2013

A. Snatch from the blocks
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 3 singles and 1 set of doubles

B1. Front Squats
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3, 3
Advanced: 3 singles and 1 set of doubles.

B2. Toes to Bar
Beginners: 7, 7, 7, 7, 7 x 5 sets; rest 60 sec.
Intermediate: 5, 5, 5, 5, 5 x 5 sets; rest 60 sec.
Advanced: AMRAP Unbroken x 5 sets; rest 2 minutes.

Friday, Feb 1, 2013

I want 5 minutes of rolling warm up today.  Start with the beginner progressions and end with rolls into straddle up into cartwheels.  Also spend 5 minutes working on KB Snatch.

A1. Ring Dips or bar dips or push ups
Beginners: Strict Push-ups ( I witnessed a great deal of cheating on push ups the other day).  x 5 x 5 sets
Intermediate: Bar Dips x 3-5  x 5 sets

Advanced: Either 1-3 ring dips or 1-3 support hold ring dips x 5 sets

A2. Overhead Squats
Beginners: From the rack x 7 reps x 5 sets
Intermediate: From the rack x 5 reps x 5 sets
Advanced: Must snatch from the floor x 3 reps x 5 sets

B. 3 TGU per arm followed immediately by 7 KB Snatch per arm x 4 sets; rest 3 minutes

15 push press 75/125 lbs
15 box jumps
15 pull-ups
15 KB Swings 50/70 lbs
15 calorie row
8 db snatches 25/50 lbs

Rest 6 min
5 sets

Thursday, January 31, 2013

Day off for those who have been following the competition training.

A. Front Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: 3 singles, then down 20 lbs for 1 set of doubles.

B. Power Cleans from the blocks
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 3 singles

C. Probably only the beginners and the intermediate folks will have time for Part C.
AFAP with strict form
2 rope climbs
2 gym lengths of lizards

Sunday, January 27, 2013

Wednesday, January 30, 2013


A. Deadlifts
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Cluster Set 1.1.1 x 3 sets

B. Tabata Toes to Bar for 8 sets

A. Snatch
B. 5 Rounds for Time
65/95 lb thrusters x 12
Double Unders x 30

Tuesday, January 29, 2013

A. Press - rest 2 min.
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 3 singles and 1 set of doubles

B. 3 minute AMRAP
5 push ups or ring dips
5 box jumps 20/24"
5 burpees

Rest 3 minutes x 4 sets

Monday, January 28, 2013

We are 5 weeks away from the CrossFit Open. This means that there will be a few more training options for you.  Anyone is invited to do the competition training but you are certainly not obligated.

For tomorrow, competitors have 2 workouts - an AM and a PM.

A1. Front Squats
Beginners: 5, 5, 5, @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Max for 3 singles, 1 set of doubles.

A2. Pulling
Beginners: 30 sec eccentric x 4 sets
Intermediate: AMRAP strict in 60 sec. Supinated grip
Advanced: AMRAP strict in 30 sec.  Wide Grip, pronated.

Do Part B only if you are not doing a second workout today.  If you are coming back for lifting in the evening, do clean and jerk and then in the second hour, do B.

B. 3 Rounds for Time
30 double unders
30 KB Swings 50/75 lbs
20 Toes to Bar

Saturday, January 26, 2013

Sunday, January 27, 2013

A1 and A2 is for Beginner and Intermediate. Advanced go to A only.
A1. Power Snatch from Blocks
Beginners: 5, 5, 5, 5, 5; rest 60 sec.

Intermediate: 3, 3, 3, 3, 3; rest 60 sec. 

Beginners: downward dogs or on box x 5-7 reps x 5 sets; rest 90 sec.
Intermediate: 3-5 reps x 5 sets; rest 90 sec.

A. Advanced: Every 2-3 minutes perform:
5  Snatches 105/145 lbs
2-5 strict hspu - chest to wall
5 sets
More advanced should go on the 2 minute clock.

B. Tabata Double Unders x 8 sets

Flux Kids will definitely be out on our snowshoes tomorrow!

Flux Kids' classes will be outdoors tomorrow (Sunday 10am)!

Wednesday, January 23, 2013

Saturday, January 26, 2013

A. Front Squats
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Cluster Set 1.1.1 x 3 sets

B. 30 sec AMRAP Thrusters 35/55 lbs
     30 AMRAP burpees
    rest 60 sec
    7 sets

Friday, January 25, 2013

A. Power Cleans
Beginners: From the blocks 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max for 3 singles followed by 1 set of doubles.

B.  For Time:
     Row 750 meters
     Ring Dips x 21
     Row 500 meters
     Ring  Dips x 15
     Row 350 meters
     Ring Dips x 9

Thursday, Jan 24, 2013

A1. Pulling
Beginners: 30 sec eccentric x 5 sets
Intermediate: 1-5 chin ups or pull-ups x 5 sets
Advanced: Archers x 1-5 reps x 5 sets. Your coach will help you with the various progressions.

A2. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advance: In 15 minutes, hit a 1RM and attempt 3 singles at that weight.  One set of doubles down 15 to 20 lbs.

B. Double Unders x 30
     Burpees x 15
     AMRAP unbroken kipping pull-ups
      Rest 3 minutes
     4 sets

Monday, January 21, 2013

Wednesday, January 23, 2013

A. Push Press
Beginners: 5, 5, 5,
Intermediate: 3, 3, 3, 3
Advanced: 3, 3, 3, 3

B. For Time: 10-1 ladder
Toes to Bar
Wall Balls

Tuesday, January 22, 2013


A1. Deadlifts
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Cluster Sets: 1.1.1 Rest 15 sec between reps x 3 sets

Beginners: Downward Dogs x 5-7 reps x 5 sets
Intermediate: 3-5 reps x 5 sets. Don't forget your triangle!
Advanced: 1-5 reps x 5 sets

Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 2, 1, 1, 1

Take about 90 seconds between movements. Don't worry that the sets do not match up.

B. Wall Walks  3-5 Wall Walks x 3 sets; rest 4 minutes.

This is for time but that does not mean you should forget about quality. Your rep does not count if you fall off the wall. Keep it strict.


Sunday, January 20, 2013

Monday, January 21, 2013

Every 3 minutes for 5 sets.

A1. Back Squats  x 5 reps @ 00X0

A2. 1-5 chin ups or pull-ups or muscle ups

If you do not have a chin up or a pull-up, do an eccentric.

B. On a 2 minute clock:
Row 250 meters - with the remaining time do:
AMRAP air squats

rest 4 minutes.


C. On a 2 minute clock:
Row 250 meters - with the remaining time do:
1 arm squat burpees

Rest 4 minutes.


Saturday, January 19, 2013

Flux Kids snowshoes are coming out tomorrow!

Flux Kids come prepared with your snow gear tomorrow (Sunday) - we're going out doors to snowshoe!

Thursday, January 17, 2013

Sunday, January 20, 2013


20 minute warm up today.
Include: windmills and rotational L sits in warm up

A. Find a 3 RM thruster in 15 minutes. Must clean from the floor.
BEGINNERS: Do 5, 5, 5 including 2 warm up sets. Use the rack.

B. Ring Dips
Beginners: 3-5 reps of elevated heel or bar dips x 5 sets; rest 90 sec.

Intermediate: 1-5 ring or bar dips x 5 sets; rest 2 minutes. If you only have 1 rep, immediately after do 1 eccentric.

Advanced: 1-5 Support hold ring dips or 1 eccentric x 5 sets; rest 2 minutes.

Wednesday, January 16, 2013

Saturday, January 19, 2013

A1. 3 position power clean
High hang, hang and from the floor x 2 reps at each position x 5 sets. Go up in weight with each set

rest exactly 45 sec.

A2. Handbalancing x 5 sets
Beginners: 5 kick up attempts
Intermediate: 5 heel pulls and 5 toe pulls
Advanced: 3 sec hold x 3 heel pulls and 3 toe pulls
More advanced: 5 kick up attempts in middle of floor.

rest exactly 45 sec.

A3. DB Full Snatch x 7 each arm x 5 sets 45/25 lbs

rest 2 minutes.

B. KB Snatch Practice
Beginners: 10 minutes of practice
Advanced: AMRAP in 60 sec on the left arm and AMRAP in 60 sec on right arm x 3 sets; rest 2 minutes. 50/75 lbs

Friday, January 18, 2013

A. Kipping Tutorial for those who need it x 10 minutes. If you don't need the practice, skip to B.

B. 15 front squats AFAP @ 60% of your max. Beginners will be around 70% or your 5 RM. Must   clean the bar from the floor.
     10 burpees AFAP
     AMRAP Unbroken kipping pull -ups
     rest 3 minutes
    5 sets

C. Pistols
Beginners: to a box x 5 reps per leg x 3 sets
Intermediate and advanced: to the floor x 5 reps x 3 sets

Thursday, January 17, 2013

A. Pressing Complex - See November 8, 2012 and May 6, 2012

Beginners: 3 press plus 5 push press x 5 sets; rest 2 minutes.

Intermediate and Advanced: 1 press plus 3 push press plus 5 push jerk x 5 sets; rest 2 min. Go up in weight with each set.

B. Snatch High Pulls - Go up in weight each set. See November 8, 2012
Beginners x 5 reps x 5 sets; rest 2 minutes 
Intermediate and Advanced x 3 reps x 5 sets; rest 2 minutes


Not sure what a high pull is? Take a look below.


C. If you have time, work on your QDR. 

Tuesday, January 15, 2013

More classes added - WOD, Movement, and WOD (babies too)

Good morning Flux Athletes,

Congratulations! You've been training hard and making fantastic gains in the gym and our Flux coaching team has noticed! So, we've decided to add more classes to encourage, support, and help you achieve your health goals!

Starting on Monday, January 21st we have added the following classes to the regular schedule:

Mondays - we've added a WOD (babies too) at 1pm and
Movement and Mobility class at 7pm

Tuesday - we've added a WOD at 4pm

Keep up the good work!
Coach Darci and Charity

Guess who achieved his first kick up a couple of weeks ago...

Sunday, January 13, 2013

Wednesday, January 16, 2013

A. Skin the cats
Beginners: Get up anyway you can and do 2 eccentrics followed immediately by a 15 sec arch scap pulling x 4 sets; rest 2 minutes.

Intermediate: If you only have 1 rep, do 1 rep plus 1 eccentric x 4 sets; rest 2 minutes.

Advanced: 2-5 reps x 4 sets. Keep it slow and controlled. Do it right and I guarantee that your front and back lever will improve; rest 2 minutes.

B. Double Unders
Beginners: 10 minutes of practice.
Intermediate: AMRAP in 2 minutes x 5 sets; rest 2 minutes.

Advanced: AMRAP in 3 Minutes:
10 double unders
5 burpees
rest 3 minutes
3 sets

C. Handbalancing Practice
Beginners: 5 kick up attempts x 3 sets
1-2 wall walks x 3 sets

30 sec chest to wall hold
5 heel and toe pulls with 1-5 second hold x 2 sets

30 sec of regular kick up
then tuck and straddle practice.

Tuesday, January 15, 2013

A. Toes to Bar Tutorial for 10 minutes for those who need it.

If you don't need the extra practice:
AMRAP Toes to Bar in 30 seconds.
Rest 60 sec
5 sets

B. Power Cleans from the Blocks
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: In 15 minutes, find a 1RM, take it down 15 to 20 lbs, and do 1 set of doubles.

C. Cossacks
Beginners and Intermediate: Just do the Cossack x 1 length x 4 sets; rest 30 sec.
Advanced: Role into Cossack. No squat in between movements x 1 length x 4 sets; rest 30 sec.

Monday, January 14, 2013

Wall Squats should be included in the warm up.

A1. Overhead Squats
Beginners and Intermediate: 5, 5, 5 (From the rack)
Advanced: Must take the bar from the floor - 5, 5, 5

A2. Ring Dips
Beginners - 30 sec support hold. If you need a spot, use one.
Intermediate - 1-5 ring dips x 4 sets
Advanced: support hold ring dips. Slow and controlled x 1-5 reps. Or, do only the eccentric x 3 reps

B. Can't Straighten Your Arms in the OHS? This One Is For You!!! 3 sets of 30 sec holds.
Take a 10 to 25 lb plate, go over the lip of the platform, go into your bodyline and bring your arms back as far as possible without losing your bodyline. Basically, this is just a bodyline but with the extra ledge to get even more range of motion.

C. 5 Minute AMRAP

High Hang Power Snatch x 15 55/85 lbs.
 Stick Jumps x 14 reps (Back and forth is one rep) If you can't do stick jumps, do box jumps x 14      reps.

Saturday, January 12, 2013

Sunday, January 13, 2013


A. Kipping Pull up practice for those who need it. 10 minutes

If you don't need the practice, go to PART B. 

B1. Power Cleans from the Blocks
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 3 singles at a heavy weight. No doubles. 
Rest 1 minute. 

B2. Lizard Walks x 1 length of the gym. Quality! Get Low! x 3 sets; rest 1 minute. 

C. Stationary Bridges x 2-5 reps x 3 sets
Advanced should do either 1 leg bridge push ups or 1 arm bridge push-ups. 

Friday, January 11, 2013

Theresa's Eccentric Chin up

I hope Theresa is an inspiration to all of you who are chasing after their first chin up. It all begins with a solid eccentric! 

Thursday, January 10, 2013

Even more classes added to the Saturday Schedule

We've added a 9am Gymnastics class and a 10am Movement and Mobility class on Saturdays!

Happy Moving!
Coach Darci and Charity


We are using the point system from the last challenge. If you cheat, you get a point.  If you eat out you get three points.  It seems folks are busy eating organ meat and fermenting various food items. So cool! Share your recipes and experiences please.

Wednesday, January 9, 2013

Saturday, January 12, 2013

A. AMRAP in 15 minutes:
Ring Dips x 5-10 reps
Toes to Bar x 15
Wall Balls x 15 14/20 lbs

B1. Cuban Rotations x 5-7 reps @ 4141 x 3 sets

B2. Weighted Lumbar Extensions x 10 reps plus 30 sec hold on last rep x 3 sets

C. Handbalancing Practice

Friday, January 10, 2013

A. 5 Rounds For Time:
Power Snatch 65/95 lbs
Burpees x 10

Rest 10 minutes

B.  For Time:
     Deadlifts 10, 8, 6, 4, 2  205/315 lbs
     Double Unders 10, 20, 30, 40, 50

Thursday, January 10, 2013

A. 15 min kipping tutorial for those who need the practice. If you don't need the practice, jump right into CINDY!

5 kipping pull -ups
10 push ups
15 air squats

B. Handbalancing Practice


Check out these fabulous wall walks by Trudi and Joan. They keep a rigid bodyline and small steps all the way to the bottom. Joan had a small hiccup on the last step but that was an anomaly for her.  Well done you two!

Sunday, January 6, 2013

Wednesday, January 8, 2012

A. On a 120 second clock:
Row 350 meters
With the remaining time, do as many reps as possible of Overhead Squats 95/135 lbs.  

3 Sets
Rest 6 minutes between sets. 

B.  On a 6 minute clock:
Kettlebell Swings x 20 reps
Lizard Walks x 2 lengths
Pistols x 5 each leg

Tuesday, January 8, 2012

I expect speed on these workouts! Pick weights and rep schemes that enable you to do 2-3 rounds unbroken.

In your 25 of Warm Up -
5 minutes of head to toe joint prep
stationary Cossacks
Back roll into straddle into lizard.

A. AMRAP in 3 minutes.
Front Squats x 15 55/75 lbs
Double Unders x 20

Rest 3 minutes.

B.  AMRAP in 3 minutes:
DB Power Snatch x 10/arm 25/45 lbs
Burpees x 10

Rest 3 minutes.

C. AMRAP in 3 minutes.
Toes to Bar x 10
Shoulder taps x 7 per arm

Monday, January 7, 2012

A.  For Time

40 Calorie Row
2 Rounds for Time
20  kipping pull-ups
20  push press 75/125 lbs
20 double Unders
20  Box Jumps 20/24"
20  KB Swings 35/50 lbs

B1. Tricep/shoulder/Thoracic opener:
Lie between two benches in bodyline position with dumbbell. Hold for 30 sec x 3 sets

B2. elegant Gymnastics Pose x 5 reps x 3 sets

Saturday, January 5, 2013

Sunday, January 6, 2012

A. AMRAP in 4 minutes:
thrusters x 9 65/96 lbs
Ring Dips x 3-9 reps

Rest 8 minutes.

B. AMRAP in 4 minutes:
     Double Unders x 20 reps
     1 arm burpee push ups x 5 each arm

Rest 8 minutes

C.  AMRAP in 4 minutes:
     Wall balls x 12
     Deadlifts x 12 155/ 225 lbs

Coaches: Break into 2 groups and do in heats.  Have partner count reps.

Additional Classes Added - starting next week!

Dear Athletes,

Happy New Year!

It seems that the everyone is back at the gym and going at it hard so we've added even more classes starting next week. There are additional WODs, WODs (babies too), Movement and Mobility, and Gymnastics classes added to the schedule. The additional classes have been added to Wednesday and Saturday. This is the new line-up:

6am WOD
7am WOD
9am WOD (babies too)
12pm WOD
3pm WOD (babies too)
4pm teens
5pm WOD
6pm Movement and Mobility (McTavish gym)
7pm Gymnastics (McTavish gym)
6-8pm Weightlifting
8pm WOD

9am WOD
10am WOD
11am Movement and Mobility
12pm Gymnastics
1pm Open Gym

It was awesome to see so many folks back at the gym this week!

Coach Darci and Charity

Wednesday, January 2, 2013

Saturday, January 5, 2012

A1. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate and Advanced: 3, 3, 3, 3 (For advanced, use your previous 1RM for the back squat to decide on a weight).

Beginners: 5-7 reps of downward dogs x 5 sets
Intermediate: 3-5 reps x 5 sets, depending on your current goal.
Advanced: 1-5 reps x 5 sets

B. On a 5 minute clock:
Row 500 minutes
25 Burpees
AMRAP Ring Dips or Kipping Muscle Ups with the remaining time.
Beginners- Go on a 6 minute clock and reduce the number of burpees that you do.

Tuesday, January 1, 2013

Friday, January 4, 2012

A. Power Cleans
Beginners: 5, 5, 5
Intermediate and Advanced: 3, 3, 3, 3

B. Front Squats
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max for 3 singles. Then down 20 lbs, for 2 sets of doubles.

C. Toes to Bar
Beginners: Technical work for 10 minutes.
Intermediate: AMRAP in 2 minutes x 3 sets. Rest 2 min.
Advanced: Tabata Intervals x 8 sets

Thursday, January 3, 2012

Beginners: Eccentrics x 5 sets; rest 2 minutes. Aim for 30 seconds.
Intermediate: 1-5 chin-ups or pull-ups x 5 sets; rest 2 minutes.
Advanced: Archers 1-5 reps x 5 sets. Your coach will help you with the progressions. You only do archers if you have 5 reps of 5 sets of chin ups with the bar touching your clavicle.

3, 3, 3, 3

C.  Wall walks - Be forewarned, these are tough!
Beginners: 1 rep x 5 sets; rest 90 sec.
Intermediate: 2 reps x 5 sets; rest 90 sec.
Advanced: 5, 4, 3, 2, 2; rest 90 sec.

Wednesday, January 2, 2013

A.  Push Press or Jerk
Beginners: Push Press 5, 5, 5
Intermediate/Advanced: Split Jerk - Max, then down for 2 reps x 2 sets

B. Hang Squat Clean Ladder
   10 down to 1.
See Friday, January 27, 2010 and June 8, 2011, May 28, 2012, August 3, 2012 August 28, 2012
95/135 lbs.

You must do 10 reps unbroken (ie, don't put the bar down).  Then 9 reps unbroken and so forth. You may only put the bar down after you finish a set.  

B. FrostFit Competitors
AMRAP in 20 Minutes
350 meter row
15 thrusters 55/85 lbs
10 kipping pull-ups

Flux Food Challenge # ... We've lost count!

Here it is.

1. Eat homemade bone broth once a week.
Use it as stock for soup or drink it after a meal as a digestive aid.
Why bone broth? Super economical way to get the most out of an animal carcass. Bone broth is abundant in important minerals and chondroitin. Make it from fish bones, chicken or beef bones.  Throw some cold water in a big pot, put in a couple tablespoons of apple cidar vinegar (Thanks Kathy Lewis for the tip) and let it sit for half an hour. Then boil it for a good 8 hours with some carrots, onion, a bay leaf or two, perhaps some celery.  Let it cool. Skim the top and discard the 1/4 inch of grey film.  There ya go! Read the article below on bone broth.

2. Try, just try, to eat organ meat once a week.  (Jan's headcheese puts him well in the lead I suspect). It doesn't take you out of the challenge if you don't, but please try! It's so good for you! Trust me - I'm your Coach and wouldn't lead you astray!

3. Don't eat any sugar, including agave, stevia, honey...

4. Don't eat grains. Read about the connection between grains and leaky gut syndrome.


5. No processed food from a can.  Unless, like the Ekvall/Sapach household, you do your own canning.

6. Make an effort to eat local, pastured meat. Read about the difference between factory farmed, grain fed animals and animals raised on pasture.  http://www.eatwild.com/healthbenefits.htm

7. Make an effort to eat local, non-pesticide treated vegetables. Your stomach, liver and pancreas will thank you!

8. Dairy. You decide. It's a grey area. Read the measured report on raw dairy below. http://chriskresser.com/raw-milk-reality

Read what the Weston Price Foundation has to say about raw versus pasteurized dairy. http://www.realmilk.com/

Talk to the Flux folks who are drinking raw dairy.  Read about animal care and the pasturing practices of raw dairy farmers versus commercial dairy farmers.

9. Get off the booze for a month.  See how you feel at the end of the 30 days.

10. Train a minimum of 3 hours a week no excuses. Get to the gym and enjoy you're time!

11. Sleep in a room as black as midnight.  Sleep 8-9 hours a night.  Get yourself some high quality magnesium and zinc and take it before you go to bed. Keep track of your sleep and how you feel - this will amaze you.

12. BONUS POINTS- Ferment your own food.  As Hippocrate's writes, " All disease begins in the gut" and nothing is better for the gut than fermented food.

What is Paleo? 

I have attached a great article on the concept of eating paleo by Chris Kresser.  

A Note on Our Ecology
I have always said that food choices is one area of our life where each one of us can have a measured impact on the world we live in.  Our eating practices really do matter.  I urge you to take a look at the readings on modern farming practices and consumer habits. Talk to farmers who are learning and applying sustainable farming practices. Anything by Joel Salatin is a good start, as is the international organization, Holistic Management. http://holisticmanagement.org/ . The complexity of polycultural farming will blow you away!  Listen to my podcast to learn from farmers Sam and Janeen Covlin.  http://www.fluxregina.ca/flux/flux_Podcasts/flux_Podcasts.html

Whether we think about it or not, ethics and food choices go hand in hand. I am by no means prescribing a single ethical pathway to righteousness, but we need to recognize and come to terms with the fact that humans are entangled within a multitude of ecologies, not separate and distant from them.  Eating Paleo shouldn't be a license to devour meat with reckless indifference.  We are fools if we don't think that the health of the animal is linked to the health of the human.

Challenge Details
Start Date: 2 choices - today (Jan. 1, 2013) or (Jan. 7, 2013) set yourself up for success!
End Date: January 31st or February 7th (based on when you started)

Winners: Measure everything - your lost/gained inches depending on your individual goals, performance in the gym, sleep, and your food quality based on the stipulations above.


Flux 2-month unlimited membership

Cool Springs Ranch Gift Certificates
1-Hour Massage with Heidi Greutzner, RMT
Flux gear

Good Luck! 
Coach Darci