2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587


Wednesday 5-15-13  Crossfit San Ramon Nutrition course


Paleo Holiday Survival Guide & Challenge

THURSDAY, October 22nd 6:30pm 






2014 30-Day Paleo Challenge CFSR

How would it feel to start the holiday season feeling and looking great?  This program is focused on helping you understand the WHY behind the HOW of the Paleo diet and lifestyle principles and how to practically apply it to you own personal health needs and lifestyle. Sarah Pate, a four-year plus SFCFter, who has just finished a master’s degree in health education and nutrition, will teach the classes.

Meetings will be Mondays at 6:30 at CrossFit San Ramon, based on the last three years participant that attend all the meetings have the most success, so please come to as many as you possibly can. It is possible to do the program without coming to the meetings but it is much harder to stay true to the program without the group support. Plus the recipes, snacks, and cooking demonstrations are most participants’ favorite parts.

Kick off –   September 22nd

Week 2 –    September 29th

Week 3 –    October 4th

Week 4–     October 13th

Wrap Up – October 20th

We will focus on whole foods and sustainable lifestyle choices to optimally promote your own health no matter where you are starting. There is an option to add in a natural nutrient based weight loss packages from Designs For Health that help your body accelerate the shift to:

  • Use fat for fuel
  • Improve insulin sensitivity
  • Modulate cortisol
  • Reduce cravings
  • Improve metabolism
  • Increase energy
  • Improve leptin resistance

Cost There is a $75 per person fee to cover the cost of materials and food prep, which we will be sampling and demonstrating in class, and $75 for the added supplements. In addition, you will also need to purchase a bottle of Apex Energetics Fish Oil from the gym.

Deadline – You must register and pay Lori or Tim NO LATER

THAN September 15th to hold your spot.

Lorim@crossfitsr.com    Tim@crossfitsr.com  925-457-4587

Hello Paleo Challenge 2014!

Welcome to the first week of your Paleo Challenge

For some of you this is a refinement and for others a whole new way of thinking about how to eat.  It doesn’t matter where your starting from just that you started!  Please find below a summary of what we covered.

Kick Off Meeting and Introduction

This Program is structured to:

1.    Support you body’s natural detoxification pathways

2.    Reset you body’s biochemistry to increase cell receptivity and cell renewal

3.    Optimize body composition by promoting lean tissue growth and repair, and reducing excess fat

4.    Reduce chronic Inflammation, which underlies most illness, disease, and discomfort

In our first class we reviewed the Instructions for the Program – Please read them again carefully

We reviewed the Food Guide – Again please read them again carefully and ask any questions you may have.

Please read the attached information on Epigenetics or another way to think about it  – how incredibly fast our bodies renew themselves and how OUR choices on what to eat, think, move impact our health.  Which future version of you do you want to be in 28 days?

If your goal is the fastest possible fat loss then – dramatically reduce all fruit and nuts and make your food choices from the first column of low GI selections.  For everyone – when in doubt EAT MORE VEGETABLES.

If you are primarily focused on promoting your over all health and are happy with slower body composition changes, you are welcome to make any selections from the food guide.  Be guided by how certain foods make you feel.

If your goal is to build lean body mass primarily muscle, then you need to increase protein to around 1-1.4 grams per lean body mass (around 80you’re your total weight) and add in more choices from the medium GI list especially post work out.  Your most important meal is the one that FOLLOWS your work out.

Preparation is the key to success in healthy eating.  Prep food on the weekends for grab and go snacks during the week when you are pressed for time.  Package up leftover dinners in to serving sizes and freeze for eating later in the week.  Go shopping and read labels


2 responses

  1. David Pate

    I think Sarah Pate is the most awesome person in the whole world!!!!

    December 6, 2011 at 12:00 pm

  2. T-Dog

    The way Sarah breaks everything down is really great, Makes it so easy to understand. I can’t wait for the next talk! yum paleo:) Thank you, Sarah!

    December 19, 2011 at 4:57 pm

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