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Open Pics

2015 CrossFit Games Open

Changes for 2015

For those of you that participated in the open last year, this year will be somewhat the same, but with a few changes. First off, kickoff this year will be on Saturday, February 28th at 9am. Second, last year there was no option to scale the workouts if you wanted to be an official participant in the Open. We allowed people to come in and scale the workout, but they were not actually part of the worldwide open. This year there is a scaled division in the Open, so anyone that wants to be part of the competition is able to do so. Even if you choose not to register for the open, we still want you to come in and work out with us, so no reason to miss your Saturday WOD! As with last year, workouts will be released on Thursday, with scores due by 5pm on Monday. This means that if you miss Saturday’s workout, you have another chance to make it up, as long as you get your score in by 5pm. As for logging scores, we will have free wifi at the gym, and will have a computer available to log scores onto the games website as soon as you are done with the workout!

First Impressions

Okay, I can hear it now… “I can’t even do a lot of workouts Rx’d! How am I supposed to compete???”. For some reason, we see the videos on crossfit.com or on other websites. We see certain people in our own gym, as well as other gyms in the area, and we think that the only people to participate in CrossFit competitions are inhuman beasts that breath fire and sweat steel. We have seen the CrossFit Games on ESPN. Maybe we have even been to a local CrossFit competition. All too often we get caught up in the idea that in order to participate in these events, you must have already achieved an elite level of fitness. This is not the case!

The Truth

How many of you would look at a local 5k race and tell yourself, “I don’t stand a chance against those guys out there running a 16 minute 5k. I may as well just stay home!”. Hopefully none of you! For some reason, we have gotten past the “must win” mentality, and we enter events like a local 5k or mud run just for the fun of the event. We go for the atmosphere, we go for the camaraderie, we go to be with our friends, whatever our reasons may be, we go because its fun! Why then, should we get overwhelmed by the prospect of a CrossFit event? All of the same positive aspects are present, along with the added benefit that you already do this stuff daily anyways! We should be going to CrossFit events because it is fun! Plus, with the added option of registering in the scaled division of the Open this year, the events are even more appropriate for all ability levels!

 

Open PicsThe Open

Starting February 26, 2015  the CrossFit Games Open is a world-wide CrossFit Competition(or event, if that makes you more comfortable) that is ran through the CrossFit Games website. “The Open” as it has come to be called, is actually 5 events over 5 weeks. Every Thursday, CrossFit HQ will announce the Open workout for that week. You will have until Monday at 5pm to submit your score on the Open website. You will be able to track your own progress over the 5 weeks as well as that of anyone else that is actively participating in the Open. You can compare scores and stats with anyone in the world! While it is true that CrossFit uses The Open to find the fittest athletes in the world and invite them to regional competitions, that does not mean that only the fittest should participate. Just like any other sporting event that is open to the public, everyone is welcome. Come for the workout, come for the camaraderie, come for the fun! Here at CrossFit ParaBellum, we will be hosting the Open workouts every Saturday at 9am. These workouts will be judged and have their scores verified, just like in any other competition. What you must understand is, while we do take this very seriously, and we will be very strict on movement standards, we encourage anyone and everyone to participate no matter your ability level. There is a scaled division this year, and we will do whatever is necessary to accommodate all ability levels.

Registration is only $20 per athlete. Just go to games.crossfit.com/competition to register (you do not have to be a member of our gym to register). In order to participate in the Saturday morning Open workouts during this 5 weeks, you must be registered as a participant on the CrossFit Games website. When you register, don’t forget to join the CrossFit ParaBellum team! This will help us keep track of all of our athletes. We will also be looking for volunteers to help with these events, especially judges, but other positions will be helpful as well. We will be kicking off the Open on Saturday February 28, with the workout at 9am! Bring your family and friends, it will be a great time!

This is a screenshot of what the mobile app looks like.

Mobile Check In

This is a screenshot of what the mobile app looks like.

Announcing our new mobile App!

As you all know by now, we have our new attendance tracking software up and running. To make your lives a little easier, we now also have a mobile check in system. For those of you that have smart phones, you can follow this link, and just save the page to your home screen. You will be able to check in for classes right on your mobile phone, rather than using the tablet on the wall! You will also be able to upload your own photo, or check your billing status!

You can also use the same link on your computer to access our Member Portal, and perform all of the same functions from the comfort of home!

You should all have received a login email when you joined, if you do not remember your password, don’t worry, just click the link to have it sent to your email. If you have attended our events in the past and registered online, the password will be the same as you have used in the past.

MO13 Primary Logo Stacked POS copy

MOVEMBER 2013

You have heard of Barbells For Boobs, now we bring you “MOVEMBER”!

That is right, every year we show our support for Breast Cancer Awareness by our undying support for the B4B organization. Well, now it is the gentleman’s turn!

Below is an excerpt taken from the Movember website:

Movember is the month formerly known as November, where men and women across the globe join together to raise awareness and funds for men’s health. Men grow and women support a Mo (moustache) for 30 days becoming walking, talking billboards. Movember supports world-class men’s health programs that combat prostate and testicular cancer.
Men who support Movember, called Mo Bros, start by registering at Movember.com. Mo Bros start Movember 1st clean-shaven, then grow and groom their Mo, for the rest of the month, raising money along the way. Women who support Movember, called Mo Sistas, also start by registering at Movember.com. Mo Sistas champion the Mo by registering and supporting the Mo Bros in their life, spreading the important message of men’s health, leading a team and organizing events.

CrossFit ParaBellum is joining forces with Open Space Meats to bring you this event!

On behalf of every grower, CrossFit ParaBellum and Open Space Meats will each donate $10 to support Prostate and Testicular cancer research! There is a $10 Buy In and you will receive an “Official Grower” T-shirt, that will make a total of $30 donated per athlete.

All you have to do is sign up, show up Nov. 1 clean shaven, and grow! At the end of the month, we will take pictures of all the ‘staches, and the ladies get to vote on their favorite. He who garners the most votes will receive $100!

Ladies! You can be a part of the fun by voting for your favorite mustache at the end of the month, but that is not all! Our men come together every October to support your boobs, now it is your turn to support them by donating to the cause! We will be taking donations throughout the month of November. All proceeds will go to the Movember Foundation in support of Prostate and Testicular Cancer research.

A little love for our Cops and Firefighters in the spirit of Movember!

CrossFit Total

CrossFit Total is coming on Friday!

The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

 

 

Games_RichFroningAthleteProfile_Rotator

CrossFit Games Open – What’s up with CrossFit competitions???

First Impressions

Okay, I can hear it now… “I can’t even do a lot of workouts Rx’d! How am I supposed to compete???”. For some reason, we see the videos on crossfit.com or on other websites. We see certain people in our own gym, as well as other gyms in the area, and we think that the only people to participate in CrossFit competitions are inhuman beasts that breath fire and sweat steel. We have seen the CrossFit Games on ESPN. Maybe we have even been to a local CrossFit competition. All too often we get caught up in the idea that in order to participate in these events, you must have already achieved an elite level of fitness. This is not the case!

The Truth

How many of you would look at a local 5k race and tell yourself, “I don’t stand a chance against those guys out there running a 16 minute 5k. I may as well just stay home!”. Hopefully none of you! For some reason, we have gotten past the “must win” mentality, and we enter events like a local 5k or mud run just for the fun of the event. We go for the atmosphere, we go for the camaraderie, we go to be with our friends, whatever our reasons may be, we go because its fun! Why then, should we get overwhelmed by the prospect of a CrossFit event? All of the same positive aspects are present, along with the added benefit that you already do this stuff daily anyways! We should be going to CrossFit events because it is fun!

The CrossFit Games Open 2012 at CrossFit ParaBellum

The Open

Starting March 6, 2013 the CrossFit Games Open is a world-wide CrossFit Competition(or event, if that makes you more comfortable) that is ran through the CrossFit Games website. “The Open” as it has come to be called, is actually 5 events over 5 weeks. Every Wednesday, CrossFit HQ will announce the Open workout for that week. You will have until Sunday to submit your score on the Open website. You will be able to track your own progress over the 5 weeks as well as that of anyone else that is actively participating in the Open. You can compare scores an stats with anyone in the world! While it is true that CrossFit uses The Open to find the fittest athletes in the world and invite them to regional competitions, that does not mean that only the fittest should participate. Just like any other sporting event that is open to the public, everyone is welcome. Come for the workout, come for the camaraderie, come for the fun! Here at CrossFit ParaBellum, we will be hosting the Open workouts every Saturday at 9am. These workouts will be judged and have their scores verified, just like in any other competition. What you must understand is, while we do take this very seriously, and we will be very strict on movement standards, we encourage anyone and everyone to participate no matter your ability level.We will do whatever is necessary to accommodate all ability levels.

Registration is only $20 per athlete. Just go to games.crossfit.com/competition to register (you do not have to be a member of our gym to register). In order to participate in the Saturday morning Open workouts during this 5 weeks, you must be registered as a participant on the CrossFit Games website. When you register, don’t forget to join the CrossFit ParaBellum team! This will help us keep track of all of our athletes. We will also be looking for volunteers to help with these events, especially judges, but other positions will be helpful as well. We will be kicking off the Open on Saturday March 9, with the workout at 9am, followed by a workout for the kids and a Paleo Pot-Luck! Bring your family and friends, it will be a great time!

Exciting Times Here at CrossFit ParaBellum

READ THIS, IT IS IMPORTANT!

As all of you have no doubt noticed, we have been growing at a steady rate from the day we opened our doors. Recently we have had a large influx of new members at our facility, and have officially passed the 100 member mark. This has brought with it some growing pains. It has also brought with it a fantastic energy that can be felt as soon as you walk in the door. We love the enthusiasm that new members bring to our classes. We at CFPB take notice of all that happens around us and are taking steps to deal with the growth that we are experiencing. This means that you will be seeing some changes in the near future. Following you will read what some of these changes are. All of these are in an effort to provide you with a better quality training experience every time you come in to train. For those of you that don’t know, Renee and I put pretty much everything we make straight back in to the gym. That being said, If you have concerns, you have every right, and the responsibility to bring it to the attention of your coach. Without your feedback, we never know what you are thinking.

Think about your class time

This one is a change on your part, many of you have noticed that 5 and 6PM are our most popular class times. That is great, we love a crowded gym. However, some of you will benefit greatly from being in a class that allows you a little more attention from your coach. Please consider attending one of our less crowded class times. We really like having an open format that allows you to attend what ever class you want, but if we have to limit our class sizes, we will. If your schedule allows, please consider attending 5:30AM, 4PM, or 7PM. All of these classes have plenty of room.

New Equipment

For those of you that have noticed that we are running short on equipment from time to time, have no fear! We have already ordered quite a bit more and it should be arriving any day now. This does not mean that there will not be any workouts where you may be required to share equipment, run heats, or improvise in some other way. We will continue to do our best to constantly improve our equipment inventory. If you find that a piece of equipment is not in functional condition, it is your responsibility to bring it to the attention of your coach, we will either fix it or replace it.

More Coaches

Yes, you will see some new faces helping train classes in the near future. They will not be strangers, however. The family atmosphere in our facility is very important to us, and in that spirit, our trainers will be part of that family. We have some very capable athletes in our gym that are working on becoming capable coaches. Our goal is to maintain no more than a 15 to 1 ratio between students and coaches. This means that our more popular classes will have two coaches. This is for your benefit and safety. That means you will have another person to ask questions to, have evaluate your movement, and keep an eye on you when you are working out. Remember, however that your safety is ultimately YOUR RESPONSIBILITY. When you come to your foundations class, we teach you proper movement for your safety. We teach you how your body works, for your safety. It is up to you to remember what you are taught, and perform the movements properly, for your safety. If you require someone to watch your every move, you need a personal trainer, not a coach. It will be $70 per hour, let me know if you are interested. For those of you that may be wondering… No we have not had a rash of injuries lately, this is just a gentle reminder.

Class layout

We will still have our Warm Up, Buy In, WOD, and Cash Out. What will change is that you will need to show up early to do your warm up. At the start of the class, we will be doing group instructional work as part of our Buy In. If you show up right at the start of class, you will have to just jump in without your warm up. If you are late, do your burpees, then join the class. This is when we will introduce new movements, and practice skill work. The WOD will still be much the same as it is now. The Cash Out will still be required, and will include daily mobility work.

RATE CHANGE

First things first. We value loyalty, and as such, if you are a current member in good standing, you will not be affected by this rate change. All current members will be grandfathered in at the old rates. That being said, our growing numbers and a growing demand for an improved experience has necessitated an increase in our overhead costs. To ensure that we are able to continue improving the product that we provide, we will be raising our training rates. Effective immediately, all NEW members will come in at the new rates. These new rates have been designed to help offset increasing costs, while ensuring that we are still the most affordable place in the central valley to do CrossFit. The increase will be $20 across the board. Standard rates will be $149 month to month, no contract. 12 month contract will be $119 monthly. 12 months paid in full will be $1190. Public safety, Student, and Family rates will all change accordingly. We felt this to be a better alternative to our other options, which included limiting the number of people in each class, or limiting the number of classes you are allowed to attend. If you have any questions, please direct them to Renee or myself.

We love our members, and are extremely proud of how far all of you have come. These changes will be for the benefit of everyone. Please be patient as they will be implemented over the next month or two. Thank you for the chance to be a part of your lives!

Sincerely,

Scott Sedgwick

Gym Rules

Gym Rules

Okay people, we have some new rules in the gym, and they come with consequences! These are not meant to punish you guys, they are meant to improve our level of training, as well as the atmosphere in the gym. So here they are, and they are subject to change at any time. Burpee penalties will be in effect as of Monday.

1. Don’t be late! In fact, come early, and stay late. Cheer, clap, and scream for the other athletes in the gym. Start moving and warming up so your body is ready to move and we can get classes started on time. If you are late, it is 20 Burpees, payable as soon as you walk in the door! If you are planning on working out with the 5 o’clock class, and arrive at 5:01, just get your burpees done and join the class. You may miss part of your buy in, but hey, you should have been on time.

2. Keep Chalk in the bucket. You do not need to pretend you are Lebron James. And for pete’s sake, do not grab a handful of chalk and smear it on your bar or kettlebell. All you need is a light dusting on your hands. Anything more than that just turns to paste when you sweat, and does you no good at all! 20 Burpees for trying to create a winter wonderland.

3. Do not drop empty barbells, dumbbells, or kettlebells. These objects are not meant to be dropped. This is your gym, your equipment. Please treat it with respect. Feel free to use it hard, but dropping these objects puts the equipment, athletes around you and yourself at risk. Nobody wants a kettlebell bouncing in to them in the middle of their workout. 20 Burpees.

4. Put away your equipment after your workout. We are your coaches, not personal trainers, so don’t expect us to clean up after you. 10 Burpee penalty payable on your next visit if you break this one.

5. Clean up your DNA (sweat, blood, vomit, etc.)! Again, we are your coaches, not your mommy, nobody wants to use equipment after you have smeared your bodily fluids all over it! 30 Burpees.

6. Do not skip the cash out. It is there for a reason, you need it. Don’t think so? Let me know when you qualify for the games. 10 Burpees on your next visit.

7. Introduce yourself to new people. See anyone you don’t recognize? Go introduce yourself. You love it here because we are all a big family, lets keep it that way. 10 Burpees if you don’t.

8. Be honest. Do not short your reps. Really? Who are you cheating anyways if you don’t do every rep correctly or if you do less than the proper number? YOURSELF, that’s who. Besides, do you really think anyone cares how fast you are? 50 Burpees for this one, integrity is everything.

9. Check “it” at the door. It may be ego, baggage, attitude, or anything else that will drag down the positive energy in the gym. The gym is our sanctuary from all of that stuff. Let it be yours as well. Penalty for this one is one day off to get your head straight

10. NEVER, EVER make another member feel uncomfortable. This is a family, we treat each other with respect and dignity. If you are detracting from the atmosphere that we have created, your gym membership is in serious jeopardy. Do not take this lightly, we don’t.

11. Just show up. Getting here is the hard part. As soon as you walk in the door, we will take care of you. The penalty for just showing up is that you will get a great workout, pretty bad right?

12. Work hard everyday. You get out what you put in, yes it is cliche, but it is true. The harder you work, the better you will feel. It may suck before and during the workout, but you will feel so much better after. Do this consistently and you will find yourself achieving things you thought impossible just a short time ago!

13. Get Involved! CrossFit ParaBellum is a community, not just a gym. We get together for socials, parties, sports, and any other excuse we can think of. To skip out on these activities is to loose out on one of the biggest benefits you can gain from being a member here. Do this and you will find that you have another whole family that is just waiting to bring you into the fold.

These rules should make our gym a better place. Let’s hold each other and ourselves accountable. If you owe burpees, just get them done, moan and complain all you want, as long as you do your burpees at the same time, and don’t blame anyone else for your situation.

I truly love all you guys, I want the best for everyone that walks through our doors. Thank you for allowing Renee and I the opportunity to help you affect change in your lives. If there is ever anything that you need, do not hesitate to ask.

Thanks,
Scott

Changes to the Foundations Program

Attention New Members!

Due to increased demand, we are having trouble getting everyone through the Foundations classes on a one on one basis. In order to remedy this, we are moving to a group format that will be held weekly every Saturday at 10am. The program will now consist of 4 classes rather than 3, and will be repeated often so that if you miss a class, you will be able to make it up at a later date. If we find that we need to have make up sessions during the week, we will do that on a case by case basis.

If you have recently joined us here at CrossFit ParaBellum, and have not had your foundations classes yet, please plan on joining us this Saturday, March 26 at 10am. You may come and work out with the 9am class, then stay for Foundations at 10. These classes will consist of Lecture and technique practice, no structured workouts during the class. We will be covering topics like anatomy, bio mechanics, movement patterns, and safety. We will cover in detail the major barbell lifts, the risks that are associated with those lifts and what we can do as athletes to minimize those risks. Please bring a note pad and writing utensil so that you can take notes. Remembering this stuff is what will keep you safe in the gym!

If you have any questions regarding the new format, feel free to post to comments, or just give me a call!

Thanks, Scott

Why you matter enough to face the pain…

By: Alec Hanson

Why you matter enough to face the pain

You matter.  Period.  Somewhere along the lines of our lives we believe we don’t, at least not “that” much anyway.

Some of us have parents who tell us we matter, some are not so lucky.  But shortly, we learn we are only as valuable as what we can accomplish.  School tells us we matter if we get the best grades.  Sports tell us we matter if we can beat the other guy.  Our friends and peers tell us we matter if we can somehow be cooler than everyone else.

And we always fall short, don’t we?  There is always someone smarter, someone more athletic, and someone just cooler than all of us.  And in this wild ride of becoming who we are today, we forget that we matter.  We try our best to recreate our own importance; through our efforts and tribulations we strive to hear from others the validation that we have worth, that we are valuable and important, that we matter.

We stack rank ourselves against everyone on a hierarchical ladder we make up based on a value system of intrinsic worth that we piecemeal together from various life experiences, of which we define through other paradigms and life experiences, many of which we simply witness and somehow believe to be God’s given truth.

Basically, it’s all made up shit we’ve come to believe, accept, and allow to run our lives.  It’s a worldview we live our lives by, controlled absolutely by paradigms we don’t even know are controlling us.

Well, in all that bleakness and confusion surrounding our “real” selves, there is a ray of hope.  There is a way to begin to unearth and behold your intrinsic value.  It will take work, but it will be worth it.

During your next CrossFit workout, I want you to go deep.  I want you to pour out yourself and take your mind and body to the point where  the only sound is the thumping of your rapid heartbeat and the roar of your burning lungs.  That place where the voices of doubt, self-loathing and fear, begin to get stripped back and drowned out and that small whisper of your true self can be heard.  I want you to go there and find your self again.

And in that moment, in that space of pain and exhaustion, you will find that you are worth the pain.  You will see that you are worth going through that pain and that on the other side, you are worthy and capable of achieving amazing things.  You may even PR the workout, or not.  It doesn’t really matter.  What matters is that through that blackness you get to rediscover that you are worth it.  You are worth the pain to become the person you are destined to be.  You get to remember that you have a burning sun inside your body and mind, an unlimited power built inside you screaming for release.

You are worth more than a mediocre life with mediocre results.  You are worth more than a paycheck, a balance sheet, or someone else’s opinion.  You are worth the pain.

It’s my hope for you that you will have the chance to meet that person the next time you CrossFit.  The “real” you.  The “you” that is filled with an indomitable will and ability, the “you” that can take on anything, and the “you” that is worth all the success, all the passion, and all the love this life has to offer.

It’s all yours and it’s all possible with just one little dive into the heart of pain.

*Photos courtesy of Chris Worden and CFCM.  Mike and Meredith, thank you for showing us your worth.

Paleo Challenge January 1 – 31, 2011

Through the month of January, we will be featuring paleo recipes in our new nutrition section to help everyone stay diligent for the Whole 30 Program!

Below is a post taken directly from the whole 30 website about the program. Even if you didn’t get a chance to start the program on Jan. 1, that doesn’t mean anything! Start today, and see the benefits of clean eating!

What is the Whole30?

Certain food groups (like grains, legumes and dairy) are probably having a negative impact on your health and fitness without you even realizing it. Are your energy levels inconsistent or non-existent? Do you have aches and pains that can’t be explained by over-use or injury? Are you having a hard time losing weight no matter how hard you try? Do you have some sort of condition (like skin problems, digestive ailments, seasonal allergies or fertility issues) that medication hasn’t helped? These symptoms may be directly related to the foods you eat – even the “healthy” stuff. So how do you know if (and how) these foods are affecting you?

Strip them from your diet completely. Cut out all the inflammatory, insulin-spiking, calorie-dense but nutritionally sparse food groups for a full 30 days. Let your body heal and recover from whatever effects those foods may be provoking. Push the “reset” button with your metabolism, systemic inflammation, and the downstream effects of the food choices you’ve been making. Learn once and for all how the foods you’ve been eating are actually affecting your day to day life, and your long term health. The most important reason to keep reading?

This will change your life.

We cannot possibly put enough emphasis on this simple fact – the next 30 days will change your life. It will change the way you think about food, it will change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. We know this because we did it, and thousands of people have since done it, and it changed our lives (and their lives) in a very permanent fashion.

The Whole30 Program, As Outlined

Eat real food – meat, fish, eggs, tons of vegetables, some fruit, and plenty of good fats. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re natural and unprocessed.

More importantly, here’s what NOT to eat during the duration of your Whole30 program. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.

  • Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, because companies sneak sugar into products in all kinds of ways.
  • Do not eat processed foods. This includes protein shakes, pre-packaged snacks/meals, protein bars, milk substitutes, etc.
  • Do not drink alcohol, in any form.
  • Do not eat grains. This includes (but is not limited to) wheat, rye, barley, millet, oats, corn, rice, sprouted grains and all of those gluten-free pseudo-grains like quinoa. (Yes, we said corn!) This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
  • Do not eat legumes. This includes beans (black, kidney, lima, etc.), peas, lentils, and peanuts or peanut butter. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
  • Do not eat dairy. This includes all cow, goat or sheep’s milk, cream, butter, cheese, yogurt, whey, ice cream, etc.
  • Do not eat white potatoes. It’s arbitrary, but they are carbohydrate-dense and nutrient poor, and also a nightshade.
  • Most importantly… do not try to shove your old, unhealthy diet into a shiny new Whole30 mold. This means no “Paleo-fying” less-than-healthy recipes – no “Paleo” pancakes, “Paleo” pizza, “Paleo” fudge or “Paleo” ice cream. Don’t mimic poor food choices during your Whole30 program!

One last and final rule. You are not allowed to step on the scale for the duration of your Whole30 program. This is about so much more than just weight loss, and to focus only on your body composition means you’ll miss out on the most dramatic (and lifelong) benefits this plan has to offer. Give yourself a well-deserved, long overdue break from fixating on that number on the scale! Absolutely NO weighing yourself or taking comparative measurements during your Whole30.

The Fine Print

A few concessions, based on our experience, and those of our clients. These are less than optimal foods that we are okay with you including during your Whole30. Including these foods in moderation should not negatively impact the results of your Whole30 program.

  • Fruit juice as a sweetener. Some products will use orange or apple juice as a sweetener. We have to draw the line somewhere, so we’re okay with a small amount of fruit juice as an added ingredient during your Whole30… but this doesn’t mean a cup of fruit juice is okay!
  • Processed Meat. On occasion, we are okay with organic chicken sausage (those that are nitrate, dairy, gluten and dairy-free), and high quality deli meat, packaged fish (like tuna or smoked salmon) or jerky. Read your labels carefully, because Whole30-approved processed meats, especially jerky, are hard to find.
  • Certain legumes. We’re fine with green beans, sugar snap peas and snow peas. While they’re technically a legume, they’re far more “pod” than “bean”, and we want you to eat your greens.
  • Processed goods. We’re okay with cans or jars of olives, coconut milk, sauces and spice mixtures like tomato sauce or curry, or vegetables like sweet potato or butternut squash, but only if the labels prove they’re “clean”.

Ready to Start?

Now that you have the basic plan, you need to know how to implement it. It’s simple, actually. Start now. Today. This minute. Count out thirty days on your calendar. Plan out a week’s worth of meals, go to your local health food store, farmer’s market or grocer and stock up on things you’ll be eating. And then… go. Cold turkey, just start. Don’t put this off, not for one more day. If you give yourself excuses or reasons to delay, you may never begin. Do it now.

Your only job for the next 30 days is to focus on making good food choices. You don’t need to weigh or measure, you don’t need to count calories, you don’t need to stress about organic, grass-fed, pastured or free range. Just figure out how to stick to the Whole30 in any setting, around every special circumstance, for the next 30 days. Your only job? Eat. Good. Food.

The only way this will work is if you give it the full thirty days, no cheats, slips or special occasions. This isn’t Whole9 playing the tough guy. This is a FACT, born of education and experience. You need such a small amount of any of these inflammatory foods to break the healing cycle – one bite of a friend’s pizza, one splash of milk in your coffee, one lick of the spoon mixing the cake batter within the 30 day period and you’ve broken the “reset” button. You must commit to the full program, exactly as written. Anything less and we make no claims as to your results, or the chances of your success. Anything less and you are selling yourself – and your potential results – short.

It’s only 30 days.

It’s For Your Own Good

Here comes the tough love. This is for those of you who are considering taking on this life-changing month, but aren’t sure you can actually pull it off, cheat free, for a full 30 days. This is for the people who have tried this before, but who “slipped” or “fell off the wagon” or “just HAD to eat (fill in food here) because of this (fill in event here)”. This is for you.

  • It is not hard. Don’t you dare tell us this is hard. Giving up heroin is hard. Beating cancer is hard. Drinking your coffee black. Is. Not. Hard. You won’t get any coddling, and you won’t get any sympathy for your “struggles”. YOU HAVE NO EXCUSE not to complete the program as written. It’s only thirty days, and it’s for the most important cause on earth – the only physical body you will ever have in this lifetime.
  • Don’t even consider the possibility of a “slip”. Unless you physically tripped and your face landed in a box of donuts, there is no “slip”. You make a choice to eat something of poor quality. It is always a choice, so do not phrase it as if you had an accident. Commit to the program, 100%, for the full 30 days, and don’t give yourself an excuse to fail before you’ve even started.
  • You never, ever, ever HAVE to eat anything you don’t want to eat. You’re all big boys and girls. Toughen up. Learn to say no (or make your Mom proud and say, “No, thank you”). Learn to stick up for yourself. Just because it’s your sister’s birthday, or your best friend’s wedding, or your company picnic does not mean you have to eat anything. It’s always a choice, and we would hope that you stopped succumbing to peer pressure in 7th grade.
  • This does require a bit of effort. If you’re cutting out grains, legumes and dairy for the first time, you have to replace those calories with something. You have to make sure you’re eating enough, that your vitamins and nutrients are plentiful, that you’re getting enough protein, fat and carbohydrates. You’ll have to figure out what to eat for lunch, how to order at a restaurant and how often you’ll need to grocery shop. We’ve given you all the tools, guidelines and resources you’ll need in this Success Guide, but take responsibility for your own plan. Improved health, fitness and performance doesn’t happen just because you’re now taking a pass on bread.

In Conclusion

We want you to participate. We want you to take this seriously, and see amazing results in unexpected areas. Even if you don’t believe this will actually change your life, if you’re willing to give it 30 short days, do it. It is that important. We believe in it that much. It changed our lives, and we want it to change yours too.

There are plenty of “nutrition challenges” out there – programs that promise you’ll see quick weight loss, more energy and improved performance without missing out on the foods you really like. These plans give you more of what you want – arbitrary points for eating junk food, or an exercise penance for cheating, or acceptable alcohol choices “if you must drink”. But here at Whole9, we’ve built our entire business around telling you what you need, not what you want. We will not pander to you here. We will tell you what we know to be true, based on literally hundreds of testimonials and clients’ real results. Programs that offer built-in cheats or rationalizations for less than healthy food choices simply do not work long-term. They don’t teach you anything about how the foods you are eating are affecting you, and they don’t do anything to help you change your habits, patterns and behaviors. The Whole30 program has been in motion for 18 months now, with participants all across the world – and has measurable, real-life, sustainable results to back up our claims.

Welcome aboard.