Weight Loss Challenge!! – CrossFit Lake Mary

Weight Loss Challenge!!


Weight Loss Challenge!!

LuRong Paleo Challenge 

*September 16th, 2013 through November 10th, 2013*

CFLM!!  We will be participating in this 8 week challenge.  There have been several emails and info that has went out in regards to it.  Please read it over, utilize the website https://www.lurongliving.com/challenge2013/ for recipies, blogs, and all info. on this challenge!  We are in this as a TEAM of over 45 people!!



In order to complete the Challenge and qualify for prizes, you must complete all the requirements of this eight (8) week long Challenge as set forth in these Official Rules. These requirements include completing ten (10) WODS, dietary compliance, taking before and after body measurements, making and tracking goals,  trying new recipes, and submitting a video and written experience.


I really like this post from LuRong’s FaceBook Page so I wanted to share!!


1. Fuit fruit fruit.. nom nom nom.

When starting any “healthy eating” regime, so many people seem to make mistakes, like replace the junk food with endless fruit salads, fruit smoothies and snacks of whole fruit. Just because it’s natural, it doesn’t mean it’s a good choice. Fruit is very high in sugar, something that should be used in moderation to prevent inflammation. Too much of an insulin spike can and eventually be stored as fat!

2. Prepare to FAIL.

The old saying goes” Failing to prepare, you’re preparing to fail..” If you can get yourself organized, eating healthy doesn’t have to be stressful or take much time, but prior planning is KEY! Having all your meals pre-planned for social events, i.e. Friday night box social , holidays, birthday parties, weddings or any event that could potentially sabotage your efforts for success. If you find yourself hungry at a party that you knew you were going to, you haven’t set yourself up to make the right food choices.

3. Expect to Lose 20 LBS of Fat & Gain 6 Pack Abs in just 7 Days.

People are disappointed that they’ve been following a Paleo eating plan for a week and have not lost any weight or changed their body composition yet. This isn’t “a diet” for short term cosmetic benefits – it’s a LIFE-STYLE you can follow for the rest of your life, leading to long-term health benefits. If you’re looking for a quick fix diet to get into your bikini or skinny jeans in 4-days time (before returning to your previous way of eating and exercising), you’ve come to the wrong place!

4. Replace Junk Food with Paleo Junk Food.

It’s not realistic to expect to replace junk food with Paleo equivalent snacks. While you might be able to find packaged foods that are ‘kinda’ Paleo, these are no substitutes for properly prepared ‘real food’ – with good quality ingredients. There is a place for packaged “Paleo” foods such as while traveling – but these times should be the exception, rather than the rule.

5. Not cleaning house.

There might be hundreds of dollars worth of pasta, snacks and junk food in the cupboards. It might seem wasteful to throw away – but to really commit to a better way of eating, there is no place for this in your kitchen. Donate it or throw it away, but don’t “use it up” first, or hang on to it “just in case”. Commit. Toss it. Restock.

6. Nuts about nuts.

Nuts are Paleo, but the fact is you can consume too much of a good thing! Nuts are very calorie dense (high in fat, low in water), so eating unlimited amounts can easily add an extra several hundred calories a day to your diet, which could lead to weight gain and increased cholesterol levels. Its easy to snack on too many nuts, so remember PREPARE, PREPARE, PREPARE!

7. Fat Monster is gonna get me.

It’s probably not surprising, but after years of being told fat is evil, many people are scared of it. YOU NEED FAT! Fat provides your body with energy and essential fatty acids. It also absorbs and transports the fat-soluble vitamins (A, D, E and K).

8. A Pack of bacon a day is cool, it’s Paleo right?

Calories do matter!! People have been strictly Paleo, but their not losing, why? They lack portion control. Paleo does NOT mean you can eat as much as you want because it’s Paleo. Portion Sizes DO Matter, especially when seeking weight loss and lean muscle gains.

9. Let one cheat ruin the Day/ Week/ Month.

Sometimes things do go wrong, welcome to life! You ate something that wasn’t Paleo, by any stretch of the imagination. Instead of using this as an excuse to eat more crappy food, it’s the perfect opportunity to start fresh and move on. There is nothing wrong with occasionally having non-Paleo food, providing it doesn’t ruin the rest of your efforts.

10. Sleep?! What is this sleep you speak of?

Sleep is one of the most important parts of a healthy lifestyle. You might be eating a perfect Paleo diet and have a great fitness regime, but you won’t be in the best possible health if your not sleeping. Without sufficient amounts of sleep your body mechanisms won’t function efficiently, you won’t recover properly from exercise – and you won’t deal with stress as well.

11. Trying to Make Things Fit.

You know your morning skinny latte or nightly glass of wine isn’t the Paleo way, but you try to make it fit (all those antioxidants must be Paleo, right?). If you have to justify it, you probably shouldn’t have it – at least not so often.

12. Ain’t no one got time to Cook.

Not cooking seriously limits eating choices and will makes it so much harder to eat well. Cooking doesn’t have to be hard or time consuming – it can actually be relaxing, fast and very rewarding.

13. It’s a party! I’ll paleo tomorrow.

It’s all too easy to let a few poor choices slip in when eating out socially – but these can really add up. With steps such as finding out the food options in advance and not going out hungry, you can make good choices and prevent slip-ups. If it’s too hard to eat differently to everyone else, perhaps arranging social events that aren’t food based – or offering to cook for friends will be a better alternative.

14. Count down to my cheat meal!!

Paleo should not be boring or restrictive – if it is, you need to introduce more variety and try new recipes. When a planned weekly cheat becomes the focus of your week, its time to address what isn’t working and fix it. With a varied Paleo diet, thoughts of cheat food should be very few and far between.

15. Never track progress.

When you feel well, it’s hard to remember how you felt before. If you have blood tests and take good notes of your measurements and how you feel every few months, it will be obvious how well Paleo is working for you and what you can improve on.
16. Don’t Tell Others.

In any change, it’s really important to have support. Family and friends will (hopefully) accommodate your nutritional wishes and may even follow your example. If you’re finding it difficult, having a support network is invaluable. Finding others following Paleo is great way of building a support network of people going through the same thing as you.

17. Meh..

Changing diet can be hard, especially if you catch the ‘Carb Flu” this is a possibility when moving from a carb rich diet, to a Paleo diet. It might feel all too easy to give up at this point – when in reality a bit of perseverance will see this stage end and everything will get easier. Sticking with it, however hard it feels, will be so worthwhile.

18. Hanging onto comfort foods.

Diet Coke immediately springs to mind as something people often struggle to give up. Products like this seem extremely addictive, but certainly aren’t working with your Paleo nutrition towards your health goals. Whether it’s changing routine, finding an alternative – or going cold turkey, it’s time to let go and say sayonara!!