October Paleo Challenge

We are looking to do an October Paleo Challenge, still hammering out details, cheat penalties, etc.

Details So Far:
Start Date: Oct 1st
End Date: Oct 30th
Post either daily or weekly food logs in Comments section of Darwin page
Cheat Penalties will be issued with monetary fines that will go into the General Fund Pot
Honor System ..of course is in effect


Here is a Quick Paleo Start Guide from Robb Wolf:

1. Clean out the Pantry

2. Go shopping

3. Cook!

4. Go for a walk

5. Sleep!

1. Clean out the Pantry

We do not have self-control. PLAN AHEAD! Don’t have tempting foods in the house. Remove the bread,

rice, pasta, cookies, crackers, puddings, ice cream, waffles, juice, sodas, cereals, oatmeal, artificial

sweeteners, yogurt, soy sauce, teriyaki sauce, canned soups, apple sauce, noodles…all refined,

packaged foods. Bag it all up, take it to a food bank or homeless shelter. No, the kids do NOT need

crackers and Goldfish. They might actually be healthier if YOU are healthier!

2. Go shopping

Now it’s time to fill your cupboards with food worth eating.

Protein.

Ideally these options are grass fed or wild caught. If you cannot find those should you eat a bagel? No!

Conventional options are fine. Beans and rice do NOT count.

Land: Pork, beef, lamb.

Sea: Trout, salmon, shrimp, crab. You know…fishy type stuff!

Air: Chicken, turkey, duck, ostrich. I know, ostrich is flightless don’t get cheeky.

Round things out with some good quality bacon, omega-3 enriched eggs and some items like chickenapple

sausage to help you with breakfast on busy days.

Veggies.

Ideally these are local and organic, but again, this should not be a deal breaker. Our local mega-food

chain actually has the best produce outside of the farmers market, and at an amazing price. Shop with

the season, which typically means what is on sale. Mix up the colors.

Fruit.

Limit fruit to 1 serving per day if fat loss is your goal. A serving is not a whole watermelon. If you want

to screw things up and not make progress, eat all the fruit you want, it’s your nickel, ride the ride as

you like. In order of preference: Berries, melons, citrus, apples, pears. Bananas, papayas and mangoes

are great for athletes post workout but dodgy for folks who want to lose weight.

Fats.

Olive oil (extra virgin) coconut, avocado (oil and whole), macadamia (whole and oil), almonds, walnuts.

If fat loss is a goal limit nuts to 1-2 oz. per day.

Odds & Ends.

Marinara sauce, herbs, spices-curry powder, garlic, ginger, cilantro, garam massala, chili powder, black

pepper, lemon zest, allspice, cinnamon, cumin, oregano, and basil. Get at least 20 herbs and spices to

keep your cooking lively. Stock up on espresso, teas and mineral water as these are your beverages of choice.

3. Cook!

The majority of your meals look something like this:

• 4-8 oz of lean protein such as chicken, lean beef, turkey, pork loin or seafood.

• Several servings of vegetables, either raw, steamed, or lightly cooked.

• Finally, round out the meal with good fats from Avocado, olive oil or a handful of un-salted nuts

such as almonds, pecans, macadamias or walnuts.

Keypoints:

• Protein every meal

• 3-4 meals per day

• Limit fruit to 1 serving if fat loss is a goal

• Limit nuts to 1-2 oz if fat loss is a goal

• Beverages are coffee, tea, minearal water. Unsweetened, this includes stevia.

4. Go for a Walk!

Get outside and move. Gauge your fitness level and act accordingly. If you need help, find a trainer or coach.

5. Sleep!

Black out your room. No, REALLY black out your room. No LED lights from alarm clocks, fire alarms,

TV’s etc. Do not watch TV or check email for at least 1 hour before bed. Go to bed early, get at least 8-

9 hrs of sleep. You should wake up without an alarm, feeling refreshed.

Tom G is coming Home

The Darwin Barbell shirt has been a main stay in the Mountains of eastern Afghanistan and thats where it will stay.....As a warning... Tom G may come back for it.  Thanks for serving Tommy "W" G.

1st Annual Grippers and Beer Party

1st Annual Grippers and Beer Party was great, events were as follows:

1) Gripper Close 1RM (winner Joe R CoC #2)
2) Gripper Close for time holding 2.5kg Plate (winner Joe R 24seconds)
3) Wood Pinch for max weight (winner Joe R & Greg 145lbs)
4) Wood Pinch for max time with 90lbs (winner Joe R 38seconds)
5) Hockey Puck Pinch for max weight (winner Eric 40lbs)
6) Shotput Throw (winner Greg)
7 Weighted Pull-up max weight (winner Fabio with 105lbs)

                                                             Overall Winner Joe R

We Are Back

We Are Back, the busy summer season is over and we are back to Training Hard and Keeping the Blog up to date:

Posts in the next few days:

1st Annual Grippers and Beer Party

Military Athlere Operator Sessions

Judo/Jiu jits

Upcoming Events.....Stay Tuned