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By: Camille Macres

If you are reading this article, you most likely are already following a Paleo diet. You have also likely experienced a tremendous shift in your health and well-being since eliminating (or at least drastically reducing) grains, beans, sugar and dairy. I know it takes a fair amount of commitment and willpower, especially in those early days, so bravo to you, my friend. You may also be part of a crossfit community, or have found some kindred spirits online to share your love of all things caveman. Your job is done, right? Smooth sailing into the land of eternal life and freedom from any possibility of illness? Not so fast.

I returned from Paleo f(x) last month, an annual conference that celebrates and educates on all things Paleo diet and lifestyle. Several of the esteemed panelists, including Dr. Lauren Noel, reminded us that there are pitfalls to the way many practice a Paleo lifestyle, as well as tweaks and customizations for the individual that must be considered if you truly want to thrive. Here are the top 5 that I’ve seen and what to do to guarantee a lifetime of Paleo happy-dancing.

Eating WAY Too Much Meat (of questionable quality).

When one first starts out eating Paleo, its pretty common to replace grains with meat as it’s the way your body can still feel satiated. Once the initial transition is made, it’s very important to limit your protein consumption to 20-35% of daily calories. It’s best to work with a naturopathic or functional medicine doctor to determine the right ratio for your body, as an athlete or someone prescribed a low-carb or ketogenic diet would require something different, but I don’t suspect many would recommend the 50% (or more) that many are eating now. According to Paul Jaminet, author of the “Perfect Health Diet”, the Paleolithic/Cannibal diet consisted of these macronutrient ratios:

• Carbohydrates: 13-20%
• Short-chain and medium chain fats: ~3%
• Other fats: ~60%
• Protein: ~15-25%

There are a several reasons why:

1. According to Jaminet, too much protein is toxic to the body: “At a protein intake of 230 g/day (920 calories), the body’s ability to convert ammonia to urea is saturated. This means the nitrogen from every additional gram of protein lingers in the body as ammonia, a toxin. Clearly, marginal dietary protein is toxic, via ammonia poisoning, at this intake level. A reasonable estimate for where toxicity begins is between 150 to 200 g/day.”

2. All meat is not created equal. The difference between a piece of grass-fed red meat with a nice marbling of fat and a conventionally-raised skinless chicken breast is BIG. Its important to have most of your protein come from the ruminants (cow, bison, lamb, etc), wild or organically farmed seafood and organic farm eggs to minimize polyunsaturated fat consumption and maximize saturated fat consumption (and also balance omega-6 to omega-3 ratios). Choosing organic, pasture-fed and ethically raised animals is crucial for your health, the health of the planet and the collective consciousness around meat-eating.

3. Too much meat can cause digestive distress and constipation if not eaten with sufficient fiber (ref). They say that life and death begin in the colon, and your body’s ability to move your food all the way through in a timely fashion is very important.

4. Meat is acid-forming in the body and many experts believe that disease can only live in acidic states. This doesn’t mean, like the vegan community would argue, to eliminate it. Grains, dairy and sugar are also acid-forming, so the answer lies in balancing your meat consumption with lots of veggie and green juice, both of which are alkalizing to the body. Adding green juice back into my Paleo diet has rocketed my energy and vitality to the moon. Kiss coffee (also very acidic and can strain your adrenal glands) goodbye and have a morning juice instead.

Which leads to…

Not Eating Enough Veggies!

In addition to keeping your body alkaline, veggies are loaded with essential vitamins, minerals, enzymes and antioxidants that you simply cannot find elsewhere. The fiber and water in veggies helps keep your insides scrubbed clean and digestion moving. The color of your veggies is linked to the nutrients therein, so the more like a rainbow your plate looks, the better! Make sure to eat raw veggies with your cooked foods as they may provide enzymes to help breakdown cooked food and assimilate the nutrients. According to The Mayo Clinic: “some enzymes help digest food into simple substances that the body’s cells can use for energy. Other enzymes forge substances within the cells that are unavailable in the diet.”

Which leads to…

Lack of Healthy Bacteria

Did you know that your body has ten times more bacteria than human cells? Isn’t that amazing?! There is a bacterial war being waged in your body at every moment. The enemy is fed by antibiotics, sugar, dairy, grains, chemicals and pesticides, while the good guys are fed by probiotics in supplement form and fermented foods like kombucha, sauerkraut and kimchi. Having strong digestion is the #1 most important factor for good health as all the nutrition from your food is either converted to be used by your body or passed through malabsorbed. You can make kombucha and sauerkraut at home for pennies on the dollar, and when eaten daily, can do wonders for your health.

Lack of Variety/Nutrient Deficiency

I see too many people eating virtually the same foods everyday. Chicken and broccoli at every meal does not constitute a healthy Paleo diet! A test from a holistic doctor will tell you exactly what nutrients you are depleted in, but even without that, there are some foods that are a MUST to incorporate into your diet.

1. Organ Meats: Chris Kresser reminds us that organ meats are between 10 and 100 times higher in nutrients than their corresponding muscle meats, and a fraction of the cost. They are loaded with vitamins A, D, E, K, B12 and folic acid and minerals such as copper and iron.

2. Homemade Bone Broth: I fondly refer to bone broth as “meat juice” or the “elixir of the gods”. In addition to all of the lovely vitamins and minerals, Dr. Lauren Noel explains in this video, that bone broth is loaded with gelatin, which is great for healing your gut, glycosaminoglycan (GAGS) for joint health and connective tissue health and repair, glycine for mental and emotional wellness and collagen for beautiful skin.

3. Farm Eggs: One of the most annoying myths being fueled by the mainstream media is that cholesterol, and therefore egg yolks, are bad for you. Eggs are super nutrient-dense and may actually protect your heart! Chris Kresser tells us: “One egg yolk provides all 13 essential nutrients, are an excellent source of B vitamins, which are needed for vital functions in the body, and also provide good quantities of vitamin A, essential for normal growth and development. The vitamin E in eggs protects against heart disease and some cancers; eggs also contain vitamin D, which promotes mineral absorption and good bone health. Eggs are rich in iodine, for making thyroid hormones, and phosphorus, essential for healthy bones and teeth.” It is important to note, however, that some people are intolerant to eggs. If you suspect you are, try an elimination diet for a couple weeks.

This leads to #5…

Ignoring Your Body’s Signals

I know that many of you have been trained to push through hard workouts, you know, mind over matter. Please don’t do that with your body as it relates to food. Even on a Paleo diet, there may still be foods to avoid, and others your body in particular thrives on. The best way to determine that is by checking in with yourself about 20 minutes after you’ve finished your meal and ask: “How is this making me feel?” Since you’ve already eliminated the grains, beans, and possibly the dairy, this won’t be as straightforward, but intolerances to eggs, nuts, citrus, nightshade veggies and shellfish may still be present (you can have intolerances to any food, but these are the most common Paleo foods). You should have energy and feel good when you’re done eating a meal. If you don’t, there’s still something to tweak. If you opt to take a food intolerance test, make sure to ask your doctor to use one from Cyrex Labs or Immunolabs, as these tests seem to have the most accurate test results.

In summary, you’re doing great already! Now lets take your epic Paleo lifestyle to the next level! May the force be with you, my friends!! Here are a couple of my favorite recipes from my book, Paleogasm, to send you on your way:

“Veggie” Burgers

1 pound organic grass-fed ground beef (bison or lamb work, too)

1 cup kale, finely chopped

1 cup carrots, finely chopped

1 cup onions, finely chopped

½ cup parsley, chopped

½ cup cilantro, chopped

2 tablespoons tomato paste

3 cloves garlic, crushed

2 eggs

2 tablespoons of your favorite spice blend

¼ pound organic beef liver, chopped fine, optional

Salt & pepper, to taste

Process

1. Chop all veggies individually in a food processor.
2. In a large bowl, combine meat, veggies and all remaining ingredients. Mix well with very clean hands.
3. Form into patties and cook in the oven at 450-degrees or on medium heat in a well preheated skillet. Cooking times will vary based on cooking method and thickness of burger.
4. Serve with a big, green salad and aioli. Bacon, grilled onions and sauteed mushrooms are always a nice addition, too

Basic Aioli

Source the best ingredients, and aioli (French for garlic mayonnaise) becomes a true superfood. I don’t personally like the taste of straight olive oil, unless you can find a very mild one (labelled “light”). I love ½ pecan, walnut, or avocado oil and ½ olive oil. You can even use leftover bacon fat for Bacon-aisse! Buy the best eggs you can find, use fresh garlic, and eat with EVERYTHING!

Ingredients

1 cup healthy oil blend (see notes above)

3 egg yolks

2 cloves garlic

1 tablespoon Dijon mustard

1 tablespoon lemon juice

1 teaspoon salt + more to taste

Process

1. In a small food processor, chop garlic.
2. Add egg yolks, lemon juice, Dijon mustard and a teaspoon salt and blend about a minute. The yolks will become creamy in color.
3. Slowly drizzle in oil blend in opening above (all small food processors should have this for this very purpose). The aioli should be very thick and well combined. Taste for salt. You can also add more lemon or Dijon if you desire.

Variations:

Buffalo Aioli: Add 1 part sriracha and 1 part white wine vinegar for every 4 parts basic aioli.

Jalapeno Lime Aioli: Add ½ fresh jalapeno to basic recipe with garlic. Swap lime juice for lemon juice.

Moroccan Aioli: Swap 2 teaspoons Moroccan Spice Blend for 1 teaspoon salt in basic aioli. Season with salt to taste.

Lemon Aioli: Increase lemon juice to 2 tablespoons and add 2 teaspoons lemon zest.

Camille Macres is the author of Paleogasm: 150 Grain, Dairy & Sugar-free Recipes That Will Leave You Totally Satisfied & Begging for More. She runs Paleo Living, dedicated to recipes, trustworthy health information and daily inspiration for every stop of your paleo journey and transformation and is the founder of RecipeRX, which creates recipes and meal plans perfectly customized to your health profile.

Connect with her online – Facebook | Twitter | YouTube | Pinterest

Strawberry Ice Dream

Shared from The Ice Dream Cookbook: Dairy-Free Ice Cream Alternatives with Gluten-Free Cookies, Compotes & Sauces by Rachel Albert (Planetary Press, 2004), with permission from Rachel.

Hands-on: 25 minutes
Churning: 20 to 25 minutes
Yield: 4 1/2- 5 1/2 cups; 8 servings

Look for small, organic strawberries grown as as close to your home as possible. They should have dark red skins with moist green leaves and stems and smell sweetly aromatic. Avoid berries with white or green shoulders and wilted leaves; they were picked long ago and far away… before they fully ripened.

FYI: Did you ever wonder what it means to hull strawberries? Simply, cut out the stem with a small, sharp paring knife. Mystery solved.

Note: The type of stevia you use matters. I recommend Nu Naturals, Kal, and Wisdom Naturals clear stevia liquid or pure stevia extract powder with nothing added (no fillers, no FOS, no starches). Do not use stevia packets in the recipe below or in my book.

Ingredients:

• 2 cups unsweetened, preservative-free coconut milk (regular, not lite; do not use coconut beverage in cartons), divided
• 2 teaspoons unflavored gelatin or 3/4 agar agar powder (not flakes)
• 1/4 cup honey; additional 1 to 2 tablespoons as needed
• 1/4 teaspoon pure stevia extract powder or clear stevia extract liquid; additional 1/4 teaspoon as needed (see notes above about type of stevia)
• 1/8 teaspoon finely ground, unrefined sea salt
• 3 heaping cups fresh strawberries, rinsed, drained, and hulled (see notes above)
• 1 1/2 teaspoons pure vanilla extract or alcohol-free vanilla flavoring

Process

1. Add 1/3 cup coconut milk to a small saucepan (1/2 cup if using agar agar). Slowly sprinkle with gelatin or agar agar powder. Let stand for 2 minutes until soft and any dry spots disappear. Warm over medium-low heat, without stirring, until gelatin or agar agar dissolves. Scrape the mixture into a blender, Vita-Mix or food processor. Add the honey, stevia and sea salt. Cover and process until smooth. Pour into a small bowl and set aside.

2. Purée the strawberries in a blender, food processor or Vita-Mix. You should have about 2 cups of purée. Combine this with the gelatin mixture, the remaining coconut milk and vanilla. Blend until smooth, stopping to scrape the sides with a spatula. For a sweeter taste, add 1/8 teaspoon additional stevia and/or 1 tablespoon honey. Blend, taste, and repeat one more time as needed.

3. Pour into 1 or more wide-mouth jars. Cover and refrigerate for at least 6 hours before churning or chill more quickly using an ice bath (takes about 30 to 45 minutes).

4. Scrape the chilled custard into the canister of your ice cream maker. Churn according to the manufacturer’s instructions.

5. Serve immediately, or spoon into several cup- or pint-sized containers. Cover and freeze for 3 or more hours for a firmer texture.

6. Soften solidly frozen dessert by placing it in the refrigerator for 30 to 45 minutes or on the counter for 15 to 30 minutes before serving.

Variations:

* Lite Strawberry Ice Dream: Replace half of the coconut milk with lite (reduced fat) coconut milk. Alternatively, use 100% lite coconut milk, but plan to use the batch immediately or within 24 hours before it becomes hard and icy.

* Strawberry Almond Ice Dream: Add 1/2 teaspoon almond extract or natural almond flavoring or 1 tablespoon amaretto liqueur with the vanilla. Proceed with the recipe as directed. Add 1 cup toasted, coarsely chopped almonds to the machine when the mixture reaches the soft serve stage (thick, fluffy and voluminous). Mix for 1 or 2 more minutes. (See book for nut toasting tips and temp.)

Rachel Albert has been a natural foods chef, cooking instructor and freelance food and health writer for 25+ years. She has led more than 1,100 cooking classes in seven states and more than 300 of her articles have appeared in national and regional publications. She is the author of The Ice Dream Cookbook: Dairy-Free Ice Cream Alternatives with Gluten-Free Cookies, Compotes & and the award-winning book, The Garden of Eating: A Produce-Dominated Diet & Cookbook.
Rachel leads group and private classes, cooking parties, kitchen and phone coaching sessions, and healthy shopping tours, speaks to groups in the Phoenix metro area in Arizona.
She runs the gluten-free, mostly dairy free, paleo and primal blog www.TheHealthyCookingCoach.com.

This amazingly simple and delicious recipe is from the bestselling book, The Healthy Gluten Free Life, by Tammy Credicott. While the book is not Paleo, about 100 of the 200 recipes in the book are either already Paleo-friendly, or can easily be converted. This is just one example of the quick and easy, yet oh-so tasty recipes that make up this book!

Ingredients

Chicken
1 TBSP coconut oil
3 Boneless, skinless, organic chicken breasts, cut into bite-size pieces

Sauce
Juice of 1 organic lime
2 TBSP coconut aminos
1 TBSP olive oil
1 tsp freshly grated ginger
1 garlic clove, minced
1 TBSP raw organic honey
1 tsp granulated onion

Toppings
Chopped green onions
Sesame seeds

Process

1. Mix sauce ingredients in a small bowl. Set aside.

2. Heat oil in a large skillet over medium-high heat. Add chicken. Cook chicken, stirring occasionally, until browned and almost done. About 5 minutes.

3. Add sauce to skillet, turn heat to low and simmer, uncovered for another 5 minutes, or until chicken pieces are cooked through.

4. Top with chopped green onions and sesame seeds. Enjoy!

Check out more from Tammy and The Healthy Gluten Free Life online at www.thehealthygflife.com.

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Ceviche Verde

Howdy! I’m Cassandra, the blogger behind Fed & Fit, dropping in to share one of my most favorite dishes of all time, Ceviche Verde. Ceviche Verde, or “green” ceviche, is a light, flavorful, restaurant-quality dish you can easily prepare at home. The fish in ceviche is cooked by way of an acidic chemical reaction, provided by the lime juice in this recipe, instead of heat.

This Ceviche Verde gets its name from the mixture of fresh green tomatillos, avocado, lime, jalapeño and fresh cilantro. I chose a flash-frozen halibut for this recipe, but you may use any sushi-grade or flash-frozen white fish you like.

Serve it up with a batch of Paleo Plantain Chips or wrap it in big velvety butter lettuce leaves. Your family and friends will be blown away.

Enjoy!

Ceviche Verde

Courtesy of FedandFit.com

As Entrée: Serves 4

As Appetizer: Serves 8

Active Time: 15 minutes

Cooking Time: 1 hour

Ingredients:

1 lb Sushi-Grade or Flash-Frozen Halibut

1 cup Chopped Tomatillos (~4 large tomatillos)

¼ cup Red Onion Thinly Sliced

1 Large Jalapeño Thinly Sliced

1 ¼ cup Fresh Lime Juice (~12 limes)

1 Avocado Cubed

½ cup Fresh Cilantro Roughly Chopped

1 tsp Kosher Salt

Directions:

1. Let the frozen fish thaw slightly so that it is easier to cut.
2. Using a sharp knife, cut the fish into ½” cubes and set aside in a large bowl.
3. Add the chopped tomatillos, red onion, jalapeño, kosher salt and 1 cup of the lime juice to the cubed fish. Stir thoroughly, cover with plastic wrap and place in the refrigerator for approximately 1 hour.
4. After the 1 hour, drain the excess liquid off the ceviche mixture. Add in the avocado, cilantro and the remaining ¼ cup of lime juice.
5. Spoon into glass serving dishes and garnish with fresh lime wedges.
6. Enjoy!

About Fed & Fit

I created Fed & Fit to provide delicious, simple, creative recipes that compliment the paleo diet and an active lifestyle. I believe finding joy in food and fitness is key to life. I don’t sacrifice on flavor, presentation, or finesse. I provide paleo starter guides, insight to paleo challenges, and tips on how to find your perfect fitness program. Eating healthy can taste great and staying active can be fun. I’m here to give you options so you can find what fits you best. 

Your partner in health & wellness,

Cassandra

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The first part of this interview appeared in the Apr/May 2013 issue of Paleo Magazine.

Jessica Biesiekierski was always interested in the relationship between diet and health, so when she was offered a scholarship to Melbourne Australia’s esteemed Monash University, she accepted without hesitation.  She focused her research on the health effects of dietary carbohydrates called FODMAPs and has won awards from the Australian Gastroenterology Society and the Nutrition Society of Australia for her work.  While in the middle of submitting her PhD thesis, Jessica took the time to talk to us about her research and to discuss some of it’s practical implications.

(Tony) What are your thoughts on the self-diagnosis of something like celiac disease?

(Jessica) Worldwide, there is an increasing number of people without celiac disease claiming to be gluten sensitive. My PhD research has found that 45% of self-perceived non-celiac gluten sensitive patients reported to have self-initiated the GFD (gluten-free diet) without dietetic supervision or education. This raises concerns for following a nutritionally adequate diet. In addition, a GFD can be more expensive than a gluten-containing diet and can be socially isolating.

In a survey of 132 patients with self-perceived non-celiac gluten sensitivity, I found two in three did not have celiac disease adequately excluded. Disease investigation prior to removal of gluten is essential to reduce the risks and complications if left untreated.

Do you think the diagnostic procedures for determining things like celiac disease are reliable?  Are there any tests/procedures that are best for making an accurate diagnosis?

Investigation for celiac disease can be reliably and accurately done. With gastroscopy, you can biopsy the small bowel to assess damage. Adequate dietary gluten intake is required prior to having the gastroscopy so if gluten intake has already been removed or reduced, gluten challenges must be implemented. For example, a patient may be instructed to eat at least four slices wheat bread for a minimum four weeks. This step remains the gold standard for diagnosis.

A blood sample can also reveal raised celiac disease-associated antibodies. As with biopsies, adequate dietary gluten intake is required here as well. Although serological methods (ie. blood tests) are predictive, they alone are not sufficient for diagnosis.

Genetic testing can also reveal if someone is positive for the celiac specific genotype (HLA-DQ2 and/or -DQ8). This genotype is necessary (via a blood sample) for celiac disease. The genotype is of important screening value, given it is the only test that seems capable of excluding celiac disease for life.

Are there certain labs that are more reliable in your opinion?

Providing patients are under the guidance of a specialized gastroenterologist, diagnosis should be reliable.

Do you have any thoughts on “gluten intolerance” and how it differs from celiac disease?

For my PhD, I performed a  series of three definitive experiments where the effect of gluten, free from contamination from carbohydrates, was evaluated in patients with IBS where celiac disease had been definitively excluded and who had reported benefit on a GFD.

The first study showed that gluten can trigger GI symptoms and tiredness in parallel groups and without a controlled background. Using a crossover design, the second study showed no evidence of specific or dose-dependent effects of gluten, but FODMAP restriction uniformly reduced residual symptoms. In the third study, a gluten re-challenge showed poor reproducibility of symptom induction to a specific protein. In all studies, there was no evidence for an underlying mechanism in non-celiac gluten sensitivity despite having analyzed a range of immune, inflammation and digestive markers.

Analysis of commercially available cereal grain products found rye- and wheat-derived products to contain the highest FODMAP content, predominantly fructans and GOS. The products with the lowest FODMAP contents were mostly gluten-free, based on rice, oat, quinoa and corn ingredients. It is likely, therefore, that ‘gluten restriction’ will automatically reduce a patient’s dietary FODMAP intake and this may explain why so many people report to feel better on a gluten-free diet.

What are your thoughts on preemptively avoiding gluten to avoid the development of celiac disease?

Celiac disease remains undiagnosed in the majority of patients. Accurate diagnosis ensures adequate management and support and also screening of associated complications. In European countries, celiac patients also have a subsidy to assist in the financial costs associated with the GFD.

Tony is the host of the Paleo Magazine Radio podcast, runs the popular site, Fitness in an Evolutionary Direction, founded the Orlando Paleo Diet Meetup Group and is an American College of Sports Medicine certified Health & Fitness Specialist.  He holds a Bachelors degree in Exercise Science from the University of Florida and has been a full-time Personal Trainer, Weight Loss Coach and Exercise Instructor (Yoga, Tai Chi and Boxing) since 2005.  He broke from the conventional wisdom when a client gave him a copy of “The Paleo Diet” and after an initial 30-day trial, he never turned back.  Tapping into a wide range of resources, from Economics to Epigenetics and beyond, his holistic approach to exercise and diet has allowed him the opportunity to help transform the lives of hundreds of people.

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For those of us that make it past the early, formative phases of training and continue our strength and conditioning into it’s maturity (long term training as a lifestyle), there are many ups and downs. Most people won’t do anything that takes committed hard work to keep progressing for very long i.e more than 6 months-1 year. Once the honeymoon phase is over and the PR’s and remarkable progress stop coming every time you train, it’s much easier to switch to the next activity. So that takes care of 80% of folks and leaves the remaining 20% (us).

I have noticed in my own training which admittedly is quite short (CrossFit for the last 4.5 years but much longer if you include martial arts) some noteworthy phases or things worth mentioning, all of which I have experienced. I’ll use CrossFit training as an example since we are a CrossFit Gym, but I’m certain it applies to other disciplines and areas of life.

Falling in Love: You discovered CrossFit, showed up at the gym, signed up and now you are completely bonkers for it. Several pitchers of the kool-aid have been consumed and friends and family want nothing more than for you to STOP talking about CrossFit.

The Honeymoon: You are learning so much everyday! You’re getting stronger and stronger and your capacity is increasing week after week after week. Each time you lift or do a Benchmark workout you PR. You are adding a new movement or skill to your repertoire constantly and marveling at your progress. Not to mention the way your body is changing cuz you’re doing a pretty decent impersonation of Paleo.

Realizing your Strengths and Weaknesses: CrossFit is great at pointing out our weaknesses. If you’re a skinny endurance nut you CRUSH people on running, rowing and body weight stuff but it finally starts to dawn on you that strong CrossFitters lift a lot more than their bodyweight, repetitiously even. Turns out you are a LONG way from a bodyweight power clean and apparently that’s some kind of deficiency in CrossFit land.

Or, maybe you’re a powerhouse built more like a square than a rectangle. You’ve discovered a natural affinity or a rekindled interest in lifting weights and you’re pretty strong! Your deadlift and clean fall squarely in the advanced category of CFL’s Athletic Levels but apparently you also need to be able to do muscle up’s and run a 6:10 mile to be an “advanced” athlete. Doh!

Discovering Plateaus: After a year and a half of consistent training you start to run up against some walls. PR’s are elusive. You have gained some perspective over the last year and you realize your Oly lifts are still grade school level. Your most recent Fran time was actually 25 seconds SLOWER than your personal best and that really chaps your hide.

The Bale Out: You have considered quitting and moving on to Zumba or something else. (We have definitely lost the 80% at this point.) Cynicism starts to take hold of your perception. You have completely given up on getting better at the modalities you suck at or achieving goals you set for yourself in the past (“Forget it, I’ll never get a muscle up.”) You don’t even try anymore. Rather, you have taken to training on your own, or not at all, cherry picking workouts that fit well into your wheelhouse and avoiding your weaknesses or higher skill stuff as it’s just too hard. Every now and then you show up at a class if it suits you or you’re in the mood for some “coaching”. You start and prematurely stop a number of protocols on your own, always on the watch for that silver bullet that will inspire you and bring the PR’s flooding back.

I’m sure there are plenty of other phases and emotions but these are a few I’m familiar with. All of that being said, here are some things for your consideration:

1. Settle down! You know at this point that you’re training as a lifestyle. Don’t be too hard on yourself. It’s important that you enjoy your training since you plan on doing it for  a long time and you need to figure out how to make it fun each day.

2. Focus on refining your technique and skill. Lot’s of people have great capacity or are just naturally strong but when it comes to Olympic lifting or gymnastics skills…not so much. How’s your quality of movement in and out of the metcon? Watch a workout sometime and see how many people you see with a partial range of motion, on their toes, off balance, backs rounded doing 1/2 pull-ups etc. Make it a goal to start doing every workout with perfect range of motion and quality of movement. This is a different practice than “go as fast as possible”, think about it… This alone will put you in the top 10% of the gym.

If you’ve been training consistently for 3 years you’re probably not going to take your Fran time from 5.5 minutes to 2. It’s not that you still can’t make gains, just that you’re time may be spent better elsewhere.

3. Sign up for a competitive/sporting event – anything! If you are not competing in the Sport of Exercising, or anything else, it can become very difficult to know what the hell you are training for as the years pass. It’s great to train for your health, for your sanity, for the sanity of your spouse etc. But it gets hard. You may find yourself very unfocused in the gym and wonder “what the ef am I doing!?”

Setting a deadline (the event) and directing your training towards optimum performance during that event will give you renewed focus. It’s fine if you never compete but you need to know that the pinnacle of your performance and achievement will only be reached by going through this process.

4. It gets fun all over again. In case you haven’t noticed things in life tend to be cyclical. Training by yourself starts to suck (you know, like before you came to the gym). You finally let it all go and resolve to show up to class having no clue what the WOD is. Turns out it’s fun to train with your friends and some coach that helps you have a breakthrough realization about the squat snatch – a movement you have skillfully avoided for the last year. And…CrossFit is fun again!

Good training to you!

Ian was born and raised in Southern California and moved to Colorado over 10 ten years ago. He was introduced to CrossFit at a local Jiu-Jitsu academy where the CrossFit method was used as the foundation of the fitness classes being taught. Ian opened CrossFit Littleton in 2008 to bring a full scale CrossFit gym to the southwest JeffCo area. He enjoys working with people of all persuasions, serious athletes and everyday folks – using the CrossFit method as their competitive outlet, to empower them in their day to day routines, making them more capable in general and improving their quality of life.