What if you had started CrossFitting at 7 years old???  

Where would you be now on your CF journey? 

CrossFit Temecula South Kids/Teens

For more information, contact Melissa.

HAPPY BIRTHDAY GENA ELFELT!

Aspartame is considered the most dangerous food additive on the market today. Aspartames main compounds are Aspartic Acid, Phenylalanine, and Methanol. These combine to kill neurons in the brain, poison the body and are linked to an enormous amounts of health effects. In any other scenario this substance would be considered poison and recommendation for non ingestion would be made on the bottle. But because this poisonous substance has been approved by food and drug associations, its legal. And we all know why. (EUGENICS)

From infowars.com

CFE Starts tomorrow at 6:30pm with the Pose Clinic...don't miss out.  

Today is the last day to register...for more details contact Faye or Melissa!

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THROW THOSE BOSUS AND STABILITY BALLS AWAY!

(We just use ours to entertain the kids!)

HERE'S WHY...

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1197/Tip-344-Squat-on-Stable-Surfaces-To-Gain-Strength-and-Prevent-Injury.aspx

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FROM www.robbwolf.com

This is a guest review post written by Chad Cilli:

In an era riddled with bad diet advice, bogus supplements, and fitness gimmicks promising miraculous results with no effort, Mike Mahler is a breath of fresh air.  I first became familiar with his work a few years ago when I started researching natural testosterone boosting protocols.  Since then, I have followed his YouTube videos, training advice, and hormone optimization articles.  One thing I can tell you is that Mike Mahler practices what he preaches, and that in itself should tell you something.  Unlike some fitness experts who recommend one thing to the masses and do something completely different themselves, Mike delivers big on quality information as he recommends training programs, diet, and supplements that he utilizes himself.

 Most recently, I had the opportunity to enjoy his course, “The Importance of Optimizing Hormones” provided through the Entheos Academy.  The textbook for this class is Mike’s book Live Life Aggressively.  The course was a series of 4 classes, each covering one of the “master hormones” as Mike calls them.  Too often we become overly focused on a single hormone like testosterone for example.  I can’t count the number of ads I see these days about “Low T” and testosterone replacement therapy.  These ads and propaganda miss the mark by failing to address why you might have low testosterone in the first place.  Mike offers a natural approach to optimizing all of your hormones by focusing on optimizing the 4 hormones that control the rest of our body’s hormone production; leptin, insulin, adrenaline, and melatonin.

 By optimizing those hormones, your own natural levels of other hormones such as testosterone, estrogen, growth hormone, prolactin, dopamine, and so forth will naturally fall into place without having to take expensive pharmaceutical products that can come with unwanted side effects.  In this course, which is still available for download, Mike addresses each hormone individually and how to improve deficient levels.  He covers what that hormone does, the negative effects of that hormone being deficient, and how to optimize it through lifestyle, diet, and supplementation.  Mike always makes the point that you do not have to supplement, but if you want to supplement, you should take the lowest dose needed to elicit the results you are trying to attain.  The take away message is that hormones are optimized when we do many things correctly and not just one thing will be a miraculous fix-all.

 Mike addresses in detail what he refers to as the “Master Control Hormones.”  Leptin is arguably the most important of the Master Control Hormones.  Recently there has been some discussion about “leptin resistance.”  Leptin receptors become “fatigued” and “worn out” from all the garbage like high fructose and overly processed ingredients of modern diets.  You may hear people say “I’m always hungry,” which is a result of the brain no longer picking up the signal from leptin that you are satiated.

Obviously, as Mike points out, the first line of action is to make better food choices.  Especially better food choices that are specific to you.  Mike makes the point that no “one size fits all diet” is going to account for individual variability.  You must choose foods that you are not sensitive to.  Eat quality food, and especially when eating meat, you should eat the highest quality meat.  Eating sick animals is not conducive to good health.

 Additionally, you need to improve your digestion.  Chew your food slower and better, take probiotics and glutamine for your GI tract, and digestive enzymes to help your body better break down and absorb food.

 Next up was insulin, which is really just as important as leptin.  High insulin and high inflammation go hand in hand.  Our goal should be to optimize our insulin so that we are using as little insulin as possible to transport sugars.  And again, this begins with diet.  Avoiding high glycemic foods, high fructose, excess caffeine, and processed foods is necessary to help restore our insulin sensitivity.  The ultimate goal is to adopt a healthy lifestyle with an intelligently balanced diet centered on quality food.

 Adrenaline is the double edged sword of hormones.  While it can help burn stored body fat, it can also wreck havoc on your system when you are excessively stressed.  Adrenaline resistance, like leptin resistance, occurs when the receptors are over taxed.  The brain senses that you are depleted, and so it increases your fat stores.  Adrenaline, when out of control, is highly inflammatory and increases cortisol levels.  To combat this, Mike recommends a variety of activities from tai chi and qi gong to meditation and deep breathing.  He also notes that fat burners are a “deal with the devil.”  While they burn fat, you gain that fat right back when you come off of them due to the adrenaline resistance and adrenal dysregulation that they can cause.

 Finally, melatonin is the last of the Master Control Hormones.  If you’re reading this, you probably already know that sleep is extremely important.  Melatonin is critical for deep sleep and GH pulsation.  Not only does melatonin help with deep sleep and growth hormone, but it also lowers estrone (the bad estrogen) and is a powerful antioxidant.  Supplementing with melatonin sounds like a simple solution, but it can lower free testosterone and downregulate hormone production, so Mike recommends either cycling melatonin or focusing on other aspects such as meditation, black out curtains, and magnesium.

 In the following classes, we addressed inflammation and how to reduce it through lifestyle, training, nutrition, and supplementation, we examined testosterone and more importantly DHT and how to optimize your androgen levels, and finally the course ended with a discussion of growth hormone and how to gain the most benefit from your natural GH pulsations.  The real value in this course is learning how to adapt your diet and lifestyle to your specific needs.  Not everyone needs to take a supplement like mucuna pruriens, but some people that may be exactly what they need.

 Mike Mahler is truly a master of his craft and an expert in his field.  Each week, I readily began integrating and implementing the new information that I learned in class, and I can tell you that even for someone whose bloodwork shows very healthy hormonal levels across the board, I feel even better since implementing Mike’s recommendations.  The classes are extremely well organized and the information is presented in an easily digestible format so that anyone understand what hormones are and how they work with no endocrinology doctorate required.

Can anyone guess who this CrossFitter is?

CHANGE YOUR HABITS, PART 1: THE CUE

for the whole article click here

Your Habit-Changing Plan

The next time the urge hits to eat the cookie or scoop out some ice cream, take a minute to jot down your five things. It doesn’t matter whether you actually succumb to the cue or not – the point is to identify the circumstances that preceded your unwanted routine. Do this for at least one week, religiously. The larger your data set, the easier it will be to spot trends, so if your cravings are sporadic, you may need to continue for a bit longer. Then, analyze your results.

Do you only crave at home, in the evening? Are you always angry or stressed when the cravings hit? Are you always alone, or does it only happen when your spouse is eating too? Does the act of putting the kids to bed trigger the need for a “treat?” Tease out the hidden trends, because one or more of those factors are what is driving your undesired routine. Once you’ve identified your cues, it’s far easier to create a plan to change your routines – and still achieve the same desired reward.

Have you been struggling with riding your own bike after your Whole30? It’s time for some homework. First, identify one (just one, you overachievers) habit that you want to break in the coming month. (Cop to said habit in comments, because we’re pretty sure you’re not alone.) Two, diligently follow the outlined cue awareness plan for at least one week.

In the meantime, we’ll get to work on a post explaining how to identify the rewards that come from your routines – a critical factor in changing your habits, and changing your life. (And yes, at some point, we’ll discuss how to actually change the unwanted routine – and how to create a new, healthy habit that sticks! One thing at a time, people.)

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From www.robbwolf.com

Whey’ing In: Are Protein Powders Paleo?

This is a story about a guy I know – we’ll call him ‘Magnus’ (he’d like that). He likes to lift heavy things and has been known to grunt and swear while lifting these heavy things. When he opens his (massive) gym bag it’s like taking a trip to GNC (if GNC also sold chalk) – there’s the pre-workout drink mix, the during workout potion, the protein packed post-workout magic muscle builder, a plethora of other random pills/powders and the mandatory ‘shaker bottle’. Let’s just say ‘Magnus’ is VIP at GNC. Now, I’m guessing you all have a picture of ‘Magnus’ in your head right now and maybe he looks a little like the dude on the cover of this month’s Muscle & Fiction Magazine… Well, I hate to break it to you but ‘Magnus’ stands about 5’11” and likely tips the scale at a solid 160 (after lunch). Yeah, downright burly – or something…

Alright, so my guess is you all know at least one ‘Magnus’ and even if you aren’t “that guy or gal” there is a pretty good chance you too own a ‘shaker bottle’ and massive tub of some type of protein powder. Why am I assuming this? One of the MOST common questions I get and see goes something like this, “What’s a good Paleo protein powder?” or “What protein powder do you recommend?” Well folks, here I am, once again ‘raining on your parade’. Now granted in some situations – few and rare – a protein powder and/or liquid meal may have a place; but for the general population that’s Crossfitting, going jogging, lifting weights, etc these magic powders are not all they’re ‘shook’ up to be and in every case REAL FOOD is always the BEST choice!

Now you’re all thinking, but they sell it at my gym and everyone else says it’s good and it works for muscle building, fat loss, leaning out, recovery, energy, weight gain, insert your goal here___________. That right there should be your first clue – one powder/shake that fits everyone’s goals – how does that work? Sure, there are ‘lite’ and ‘mega-growth’ formulas – but when it comes down to the stick – they all ‘shake’ out about the same. One may use a sugar substitute instead of sugar or have a different amino acid breakdown, but in truth you can’t trust what the label says anyway…

Supplement ‘Facts’

Let’s look at the label – sure it says it has 20 grams of protein, all the essential amino acids, is 100% ‘pure’ – blah, blah, blah… Unfortunately, what you think you’re getting and what you’re actually getting can be two very different things. Protein powders fall under the realm of ‘supplements’ in the eyes of the government and therefore are not regulated nor checked for purity or content. A Consumer Reports investigation uncovered concerning amounts of arsenic, lead, mercury and cadmium in several well known and darn right popular protein powders – we’re talking ‘exceeding maximum’ pharmacologically deemed ‘safe’ numbers here. And do you really know what else could be in there? There have been several cases and reports of seemingly innocent ‘protein powders’ being contaminated with anabolic steroids or like substances which have resulted in positive ‘doping’ test results.

Have you ever went to the meat counter and asked the butcher to cut you off a big slab of whey or cracked open an egg to be greeted with a white powder? I’m guessing it’s a great big negatory on that one. Believe it or not protein powders are a processed food. Yes, you heard that correctly – these powders are far from a ‘natural phenomenon’. You cannot milk a cow and get a powder, city kids you’re just going to have to trust me on this one. So, where does the powder come from? In the case of whey, it’s often a waste product of cheese making and unless you’re getting the super pricey, meat is a better deal, protein powder from grassfed animals you’re likely getting ‘grain-fed waste’. Let’s also consider the process that makes the whey into a powder (it’s liquid in real life…) – this process be it whey or egg white often utilizes extremely high heat (like higher than cooking). This ‘hot air’ denatures the protein to an extent that may increase its carcinogenic load. And hold on, there’s more!! Some of these powders even come with some bonus MSG!! Remember that rule about food that comes in a package, needs a label and can live on a shelf for an extended period of time? Apply that here.

But I Need A Post Workout Meal?!?!

Relax!! Yes, the post workout meal is important but consider the goal of that meal along with your overall goals. The primary purpose of post pain party fuel is to restore the muscle protein and glycogen that was depleted during the workout and to promote recovery. If getting/staying lean and enhancing health and longevity are also on your list of ‘things to do’ – then liquid food will not the best choice make. Why? Two-words: Insulin Response. Granted after you workout your insulin sensitivity is heightened and it takes less of it to clear the post workout meal glucose from the blood; but this phenomenon should be taken advantage of not hindered by a liquid induced blood sugar surge. Liquids require less processing and digestion, so instead of the slow steady blood sugar rise that happens with a dose of starchy carb and some protein from real food sources; the ‘shaker bottle’ cocktail results in a zero to 60 increase in blood glucose levels. This pedal to the metal rise requires insulin fast and even though sensitivity is heightened the end result is more insulin being produced to clear the sugar bombarded blood. This folks – is NOT what we’re going for! If you find this whole post workout eating thing a whole lot of confusing definitely check out Robb’s post about the ins and outs of the game. But understand that you can’t do better than ‘real food’ regardless of what your friends or the label on a tub of powder say.

So, what’s a ‘Magnus’ to do?? Put the shaker bottle away and stop paying for the college educations of the “I work on commission” GNC salespersons kids and “JUST CHEW IT”! Your body, taste buds and wallet will be MUCH happier in the end.

What are you ‘whey’ting for?