Thursday, November 20, 2014

Seven Shades of Paleo

"There’s an episode of The Simpsons that Paul McCartney guest stars on and there’s a scene that goes something like this – Paul McCartney and Lisa are talking and Lisa tells Paul that she’s a vegetarian and she’s thinking about becoming a vegan; to which Paul replies, “I’m a level seven vegan. I don’t eat anything that casts a shadow.” Yeah. Pretty deep, I know. This little intro is going to serve two purposes today. The first is to show that everything can be taken too far. Sorry Paul, but you fit the description of “That Guy”. The other purpose is to point out that in the land of the non-meat eating there are ‘shades’ or classes of vegetarian/veganism – you’ve got your standard vegetarian, lacto-ovo vegetarian, vegan, raw vegan, macrobiotic, pesco-vegetarian, flexitarian, etc. Unfortunately with Paleo we don’t really have that kind of flexibility – either you are, or you aren’t. I mean sure, you’ve got the Primal crowd that does dairy and the autoimmune folks but those are pretty much the only recognized options. This makes for a lot of confusion and results in some pretty harsh criticism sometimes. Let me explain…

You honestly have NO IDEA how many questions and emails I get asking if ‘x’ food is paleo or from people that are confused because they read something about _________ (insert random nonsense here) on one of the forums. The worst is when someone tells me that they’ve been accused of not being paleo because they use/eat/drink – wait for it… (these are good) – vinegar, salt, sweet potatoes, coffee and the list goes on. Now, some of you are probably out there saying, those things aren’t paleo – cavemen didn’t have them and/or so and so book says they aren’t… Well, this is where that classification system would be damn useful…

Seeing as there isn’t one yet, I took it upon myself (well, actually I was struggling with a blog topic for this week) to come up with a wicked useful ‘Seven Shades of Paleo’ classification system (Sorry to disappoint, this post is rated PG-13). Since I created this – I make the rules and I say that you can fall anywhere on this scale and moving by half shades is totally allowable. Go ahead, argue with me – remember, I invented this – I will always win… So here it goes:

The Official 7 Shades of Paleo Classification System:

First Shade of Paleo –The Militant Paleo (Also known as “That Guy”)

We all know at least one of these dudes or dudettes – these are the people on the forums that can find fault in every paleo diet – except their own. They hunt their own meat, gather berries, climb trees to harvest nuts, and make dinner outside over the fire pit (or at least that’s what they tell you). This is all well and good, but for most of us – their reality is not one that we can live in. I liken this to the raw vegans or better yet, the fruititarians – a little over the top, and slightly insane. **Disclaimer** If this you I apologize – please refer to the “That Guy” post linked above and know that we love you, but we just can’t live like you. Have mercy on us. And PS – the internet is SO NOT PALEO!!

Second Shade of Paleo – The Autoimmune Paleo

For some people just being paleo, although great, is not enough to optimize health and really start feeling good. Individuals with autoimmune conditions or advanced health issues often need to take things a step further and this is where the paleo autoimmune protocol comes in. For those in this shade eggs, nuts, and nightshade vegetables are added to the list of foods to avoid. It is more difficult for some to follow – but trust me it works!

Third Shade of Paleo – The Low-Carb Paleo
The low-carb paleo approach is also fairly popular and is a great shade for improving many health issues and for getting lean. This approach consists of eating primarily meat, healthy fats and non-starchy vegetables. You won’t find ‘safe starches’ (sweet potatoes, yams, roots and tubers, etc.), fruit or high amounts of nuts and avocado. This is a protocol that is often cycled in and out of based on goals and individual response.

Fourth Shade of Paleo – The Lacto-Paleo (Also known as Primal)
This one is exactly what the name implies. The lacto-paleo follows a traditional paleo style of eating but includes dairy products. Now, we’re not talking just any dairy products (READ: Cheez-whiz, Coffeemate, Kraft Singles, and Ben & Jerry’s, do not fall under this umbrella). The optimal choices here are organic, grassfed, whole (full-fat) dairy products. Skim milk and Yoplait light need not apply.

Fifth Shade of Paleo – The 80/20 Paleo (Also known as the Weekday Paleo)

This is my personal favorite shade and I would guess it’s where the bulk of us probably fall. Basically stated, we eat clean paleo about 80-90 percent of the time and the other 10-20 percent we eat what would be considered non-paleo foods. This could mean some cheese, wine, ice cream, etc. This is a SANE and healthy approach as long as the 20 percent is kept under control (this does not mean a 4 hour food fest that starts with Dunkin Donuts, moves on to Dominos and ends with Dairy Queen).

Sixth Shade of Paleo – The Vegetarian Paleo (Also known as ‘Difficult’)

As paleo becomes more highly publicized for its health benefits we’re starting to see greater interest from vegetarians and even vegans that want to go paleo. This is a tough bunch for the obvious reason – NO MEAT! Yeah, the protein options just got up and left. In some cases eggs are a go – but in others – no animal products at all. I know you’re all thinking – “Well there’s no way this is even possible.” And from an evolutionary standpoint you’re likely correct. However, there are still some individuals that want to ‘be paleo’ without meat. To make this work; properly prepared beans and legumes, fermented soy, nuts and seeds make up a bulk of the protein. On a ‘textbook’ paleo diet this wouldn’t fly. Is it possible to be vegetarian or vegan and be ‘paleo’? Well, not really – in fact, I would say not. What is possible is to eat whole, clean foods, (this means no Tofurky, Boca Burgers, or hybrid vegetarian/vegan processed foods). This is going to look similar to a raw vegan approach. Is it ideal? No, but it’s a start.

Seventh Shade of Paleo – The “I Decide” Paleo (Also known as the WTF Paleo)

Yeah, we all know this guy (gal), or maybe it’s even you sometimes… It goes something like this – the WTF paleo says, “Yeah, I’ve been strict paleo for like a year now but I’m just not seeing or feeling the results.” Okay, maybe… But let’s consider an ‘average day’ of ‘strict paleo’ for this person – Breakfast: Eggs and Bacon. Mid-morning – Starbucks latte with 3 sugar packets and a Kind Bar. Lunch – Burger (no bun) with mayo, ketchup and mustard and a side of sweet potato fries. Mid-afternoon – Gluten free cupcake and a handful of trail mix. Dinner – Order of wings, steak, mashed potatoes, 2 Bud Lights and coconut ice cream for dessert… So, I think you get my point on this one. It’s sort of like saying you’re a vegan but eating steak every other week and wearing alligator skin boots – questionable at best.

There you have it – now paleo has a handy classification system to help clear up some of the confusion. Seriously though, remember that paleo is not a religion – there is no paleo heaven or paleo hell. If your ‘shade’ of paleo isn’t on this chart, but works for you, your health and your goals then it doesn’t matter what the Militant Paleo says. Find the hue that’s right for you – there is no ‘one perfect formula’ for everyone – start with the basics and experiment until you find your perfect shade. Your body and your sanity will thank you.

What shade are you?"

Tuesday, November 11, 2014

Athlete Profile-Heidi Buck

         Heidi Buck has been quietly kicking CrossFit butt for years here at LifeSport. She is a humble, soft-spoken member of our little family here. You will see her name on the board, day after day, and wonder "who is this tough chick Heidi?" You'll have to be in by 8:30 AM (usually) to get a chance to sweat side-by-side with her :)

 "I joined CrossFit because I was tired of being in pain. I had back surgery (bolts and screws in L-5,S-1) in 2008 and by August 2010, I was starting to feel pain again. I knew I had to build my core and physical therapy was going to drain my wallet and focus on only the pain area. I talked with Todd and he suggested giving CrossFit a chance."

"Scaling WOD’s until I could build my strength and confidence, learning about food and how it affects my body, and meeting some incredible people, are some of the immediate results of joining LifeSport."

She is strong, kind and supportive...all key ingredients to a good CrossFitter. Heidi feels she contributes "sweat, grunting, and a few swear words" to the gym. But, given the opportunity, you will find she also has a passion for gardening, helping others across the globe, and supporting local sustainable businesses.

"Every time I step into the box, I know I will learn something about a movement, food, or my own resolve.  Every time I step out of the box (he he), I feel accomplished.  CrossFit, when done with the correct coaching, is the best physical therapy program out there."

Just the Facts~

Name:  Heidi Buck    
Birthday: 24th of February

Hometown: Sylvania, Ohio via Grand Rapids, Ohio

Favorite Color: Green

Favorite Band: Led Zeppelin, if I must choose one.

Favorite WOD:  "Karen" or "Glass City Special"

Degree/Education/Major: Graduated from the University of the Universe. Major: Humanity

Inspirational quote/favorite mantra:

"Do not believe in anything simply because you have heard it. Do not believe in anything simply because it is spoken and rumored by many. Do not believe in anything simply because it is found written in your religious books. Do not believe in anything merely on the authority of your teachers and elders. Do not believe in traditions because they have been handed down for many generations. But after observation and analysis, when you find that anything agrees with reason and is conducive to the good and benefit of one and all, then accept it and live up to it."   ~Buddha 


Tuesday, November 4, 2014

Athlete Profile-Andrea Engle

Photo courtesy of Engle Photography

" I see every WOD as an opportunity to start my day off succeeding, or end my day succeeding."

Andrea joined CrossFit LifeSport a little over a year ago...and she hasn't stopped working hard since she got here!  "I joined CrossFit to make a difference in my life. I cannot tell you how many gyms that I have paid for in my life and have never gone to." Well, Andrea has found her home here at LifeSport, and become a part of our little family.

"Outside of High School sports, the longest I have ever stuck to a gym was maybe 1 month before I stopped going. I have now been at LifeSport for over a year... making this the longest I have ever stuck with it. I was driving to work one day, and drove past LifeSport, and saw the sign that said CrossFit. Not really knowing what it was, I called, and started within a week... and have been thankful for it every day!" Andrea brings heart, effort and tenacity to the gym with each workout. Everyone loves working out side-by-side with her because she pushes herself to do better.

"I think that I contribute a dedication and wanting to strive to be better and never give up. I hate to not finish things once I start. On days when I do not get to go to LifeSport, I feel way less productive in my everyday life."

Andrea with her nieces and nephews
Just the Facts~

Name: Andrea Engle

Birthday: November 18

Hometown: Sheffield Lake, OH

Favorite Color: Glitter but I don’t think that’s a color so, pink!

Favorite Band: 9 Days

Favorite WOD: CrossFit Totals

Degree/Education/Major: Bachelor’s in communications with a focus on visual communications and set to graduate in December with a Masters of Higher Education Administration

Inspirational quote/favorite mantra:
"Life isn’t about waiting for the storm to pass, it’s about learning how to dance in the rain"

Monday, October 27, 2014

Keeping Your Healthy Lifestyle Going In The Fall

The temperature has dropped! I know a lot of people enjoy exercising outdoors in the spring and summer months, but let their routine fall flat with the colder weather. You are on a weight loss journey, or have started your healthy new lifestyle…don’t quit now! Just because it’s chilly outside doesn’t mean there aren’t plenty of ways to stick with your fitness regimen. We can accommodate all of your fitness needs here at CrossFit LifeSport. 

Come on in a check out CrossFit LifeSport!!! Saturdays are ALWAYS free !!!!!
Call today and set up a time to check us out!!!
Todd (419)450-9056

Thursday, October 23, 2014

Tracy Plumb-Ruiz

before 286 lbs
before 260 lbs
before 240 lbs

after 140 lbs
after 140 lbs

after 140 lbs

Thought I'd start with the before and after pics...they tell my story for me :)

I lost 150 pounds 6 years ago...through diet and exercise. I did not discover Paleo and CrossFit until 3 years ago, so no, I didn't lose all the weight on the Paleo Diet and in a CrossFit Box.   But, what I did accomplish, here, at CrossFit LifeSport, was leaning out my large, bulky muscles. Through the training at CrossFit, I was able to work on my lean muscle mass, and tone my physique a whole lot more! I've got a "bad" knee from being obese for so long, and it was always keeping me from performing as well as I would have liked to in the gym. When I learned about Paleo, and the adverse affects of grains on your joints, I was able to alleviate the pain in my knee.

I am in better shape today, than the day I hit my weight loss goal...and 2 clothing sizes smaller...and way more cut...and more confident...and prouder of myself and my accomplishments...and STRONGER!!!!

Want to see my full photo album? Click on this link:

Sunday, October 19, 2014

Athlete Profile-Erin Ison

"When I moved to Toledo, I was looking for something different that would maximize my time, but get results. CrossFit allows me to to both". Erin Ison chose CrossFit LifeSport, and took to it very quickly. 

A natural athlete, Erin played sports through college. CrossFit has been just the right mix of friendly competition and  high endurance training that keeps her fit. Now pregnant with her second child, she is still in the gym working out and staying healthy. 

Erin is a great example of how CrossFit benefits all fitness levels, as she is currently modifying workouts because of medical restrictions and physical limitations. But give her just a few more months, then Erin will be back on the white board with big numbers and fast times. Always a top performer, Erin's "entertaining rivalry with Kim" pushes both women to perform better. 

Competitiveness aside, Erin is fun to workout with because she cheers on everybody and motivates others to push harder.

Just the Facts~

Name: Erin Ison

Birthday: December 12

Hometown: Houston, Texas

Favorite Color: Red

Favorite Band: N/A

Favorite WOD: Anything with double unders

Degree/Education/Major: BS in Business

Inspirational quote/favorite mantra: "Together everyone achieves more" & "Attitude is everything"

Thursday, October 9, 2014

Before and After Kelly G

Hi everyone! Well, here it is. Aug 1st marked my 1 year anniversary with CrossFit LifeSport. I'm posting a then and now to show everyone, including myself, what it's done for me. The 1st picture is from my son's birthday a year ago, 6 weeks post-baby, the 2nd picture I am 14 months post baby. In that time I've lost 27 pounds, which I'm assuming means more than 27 pounds of fat off of my body, since I've also gained muscle. Around my waist, I've lost 6 1/2". The bulk of this has come off the last 6 months or so, when I started eating clean. I still have more to work on and lose, but I wanted to do the 1 year progress update. 
Thank you Todd, Dan and Moe (along with everyone who works alongside me) for pushing me day in and day out. I appreciate you all!!

You can CrossFit When You're Pregnant?

Katlin L:
Original Story June 2014

        Up to 37 weeks through my pregnancy, I worked out. Yes, I did CrossFit. Contrary to popular belief,  I had no problems, and neither did my daughter. I really enjoyed it, and of course, only lifted the recommended weight for pregnancy. 

I would like to thank my coach Todd Ovall, my CrossFit LifeSport family and of course, Jennifer Boyd, for encouraging me to stay fit!

UPDATE: October 2014
Noelle is 5 months and doing wonderful! I am stronger than I have ever been in my life. I've lost more weight than before I was pregnant. I workout at CrossFit LifeSport 2 times a week (that is all I can fit into my schedule).  I'm trying to eat very clean. I have lots of energy for my baby. I want to be a good mom who can keep up with her physically!