My first CrossFit Class- A beginner's experience

CrossFit classes seem to be all the rave right now and I put it on my fitness bucket list. So imagine my excitement when I got into UK this morning and found a class just 3 minutes walk from my apartment. Well before I go further, what exactly is CrossFit?

Here’s the definition of CrossFit from the official site:

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

CrossFit contends that a person is as fit as they are proficient in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy


I emailed the Crossfit gym and asked if I could come in as a beginner and I was offered a free session. Excited, I arrived 10mins early for the 6:30pm class. I had the opportunity to watch the 5:30pm group finishing up and I got nervous and scared. They all looked so fit and the workouts seemed intense. I almost chickened out. lol.


The class started and I introduced myself to the instructor who was super nice. We started with a brisk run outside (it was so cold outside but I survived) and went back in to get the brief on the WOD (workout of the Day). Split into teams of 2, I paired with my friend I dragged in with me. Warm up was practicing the 3 moves of the circuit. Squats, Handstands on the wall, and Knee Toe Touches.
I got the hang of the moves and I was showed the modified version for the headstands (I can't do a handstand....well not yet)

The real workout began and started with weighted front squats (we did 15kg), modified wall climbs and knee/toe touches. 10 of each move, 3 times.

It was a bit intense but I didn't give up as everyone cheered each other on. Felt like a family workout.

I loved my first class and I will definitely give it a try again.

7 Day African Paleo Challenge- Meal Plan!

For the next 7 days starting on Sunday 19th October, 2014, we will be going Paleo
As promised, see below for my meal plan. Please feel free to modify, but remember whatever you modify with should still be in the What To Eat list I discussed here

Also remember just because we are eating low carb and healthy doesn't mean portion control has to go out the window.
Stay within your calorie limit and journal your meals. See more on this here

Share your meals and recipes with me and don't forget to tag me on instagram @myfitnessrebirth or on Twitter @fitnessrebirth

Gym Membership Deal: LAGOS!

When you’re eager to try a new restaurant, you might ask your friends for recommendations, read a good review, or check out the menu before you spend your money and time there. If you enjoy your first meal, you’ll return again and again, but if your experience is less than great, that first visit will also be your last.

I liken that experience to joining a gym. As a fitness enthusiast, I have had a fair share of gym memberships and classes and I really like trying new things and looking for the latest in town. I am an addict and I am not ashamed.

Since I like discovering things, I have decided to also use this blog to share experiences, recommendations, deals and offers I come across that are fitness related in Lagos.

To kick this off, one of the gyms I belong to, Club Shrinkers which is amazing by the way, has a great deal going on for 5 days.

Highlights

Two options available (customers can purchase more than one option):
N7990 (N35000 original value) – valid for one month gym membership and one year registration
N14990 (N70000 original value) – valid for two month gym membership and one year registration

Full gym class with state of the art equipment which include:
Gym machines
Treadmill
Dumbbells
Stair climber
Gym provides workout equipment and training session
Burn out fat
Build muscles and enhance body shape
Experienced gym instructors

Head over to dealdey and get this deal. It really is a great one considering an average gym membership on the Island in Lagos is about N30k per month excluding registration.

Pure African Paleo Living- 7 Days Challenge

Beyond the commercialism of Paleo Diet, there really is something good there and I once did a whole month of Paleo in May and it was really good but you know I love my grains so I can't be forever 100% Paleo. Stop eating Jollof rice (made with brown rice of course)??? No thanks!

However once in a while, I clean up my diet and go 100% Paleo and that's exactly what I want to do for 7 days starting this Sunday 19th - Saturday 25th.

Robb Wolf has a comprehensive article on what Paleo really entails here


Hint: Did you know Plantain is paleo-approved?

HERE IS THE FIRST THING YOU SHOULD DO: Make sure you understand the food list below, and then go stock up on items on the WHAT TO EAT & WHAT TO DRINK lists. And keep this list handy. You’ll need it over the next 7 days!

WHAT TO EAT!

• All Meats (beef, chicken, pork, and also things like
sausages without additives, deli meats, organ meats,
jerky, etc.)
• All Seafood (including shellfish and fish)
• Eggs
• All Vegetables (including sweet potatoes, plantain and
white potatoes, but corn and rice are NOT veggies)
• All Fruits (but not dried fruits or fruit juices)
• Nuts (peanuts/groundnuts are not nuts!)
• Good Oils (coconut oil, olive oil, ghee, tallow,
lard - not hydrogenated, bacon grease, avocado oil,
macadamia oil)
• Almost Any Seasoning (salt, pepper, all
herbs, and any spices without any added sugar or
additives)

WHAT NOT TO EAT

• Wheat (including “whole grains” and anything made from flour,
including bread, pasta, cookies, & cakes)
• Other Grains (including rice, CORN, rye, barley, and oats, as well
as cous-cous and quinoa)
• Legumes (no beans of any sort except for green beans and peas)
• Soy (including tofu, soy milk, & soy sauce)
• All Processed Sugar (including corn syrup, high fructose corn
syrup, brown sugar, cane sugar, coconut sugar, date sugar, honey, &
maple syrup)
• Dairy (including milk, butter, cheese, cream, yogurt, & kefir)
• Artificial Sweeteners
• Bad Oils (including canola oil, vegetable oil, corn oil, or any other
oils not listed under Good Oils)
• EVERYTHING ELSE (including MSG (often called “natural
flavoring” or “monosodium glutamate”), artificial food colorings,
mayonnaise, and anything not listed in “What to Eat”)
• Alcohol of Any Type
• Sodas (even diet)
• Fruit Juice
• Milk
• Sport/Energy Drinks
• Any Sweetener

So who's in? I will be posting my meals, tips, and other relevant information specifically for Nigerians, and other Africans who feel our meals can't be paleo-approved.

Feel free to email me on africanpaleo@gmail.com

Follow me on Instagram!

Quote

A healthy body is a palace. An unhealthy body is a prison. Eating right shouldn't be a task. It shouldn't be a chore. Remember that the groundwork for happiness is good health.

It's a lifestyle change!

Day 2! How is it going? I am so proud of myself because I worked out twice yesterday and burned a combined 875calories plus I ate 100% clean meals.

Breakfast- Plain Yogurt + Granola
Snack 1- 100cals of Pistachio nuts
Lunch- Brown rice + healthy vegetable soup made with Kale and without oil
Snack 2- 1 slice of honey dew melon
Dinner- Left over vegetable soup from lunch

Today's morning workout was also intense. I am in so much pain. Pleasurable pain I tell ya! My evening workout will be a 30 minutes brisk walk because tomorrow is weights training at bootcamp and I need my muscles relaxed tonight. Shout out to my workout partner Chiomz!

One thing I have learnt on my fitness journey is the fact that it is a lifestyle change. I lost 12kg between August and December last year and I hit a plateau. I think I must have gained 1 kg because although I worked out, I didn't really watch my meals. I saw myself going back to the unhealthy lifestyle and I recently came to the realization that I need to adapt to this new healthy lifestyle change. Yes I will have cravings, but they can be managed. I can indulge once in a while but in moderation.

This 6 weeks plan is for me to reset and kick up my weight loss a notch. I have 10kg to go and I am hoping I can achieve a significant loss by the end of 6 weeks. It is exciting to me. I have so many new yummy recipes to try and the adrenaline from working out keeps me going.

Remember, it is not a quick fix. It is a process with great progress. So Relax and have fun!

I am off to eat my lunch of wholewheat pasta in tomato sauce+shrimps.

Week 1: Meal Plan for 3rd March - 9th March

Week 1 is here, My #6WeeksToGoal Journey and like I promised, here is my meal plan for the week

Note that this is what I think will work for me. I have a very busy schedule so I can only afford to cook once a day which will be the lunch I take to work. So my breakfast, snack and dinner have been modified to easy meals with little or no cooking involved.

Feel free to substitute appropriate meals but remember, HEALTHY EATING is the goal. Control your portions no matter how 'healthy' your meal seems.

Keeping track of your meals is also very important to success. Check out my post on it here

Lastly, drink A LOT of water. Minimum of 3 Litres a day. Good luck and share your stories in the comments.

Grocery list (excluding items I have at home already)
• Kale/Spinach
• Coconut oil
• Tomato paste
• Brown rice
• Mixed veggies and mixed pepper frozen
• Strawberries, Greek Yogurt
• Bananas
• Mangoes
• Pineapple
• Grapefruit
• Brown Beans
• Plantain
• Sweet Potato
• Shrimps
• Goat meat
• Salmon
• Fresh Catfish
• Pepper soup ingredients

6 weeks Fitness Bootcamp and Clean Eating: Join me

Hi guys,

I can't believe I have not blogged this year. That is changing now as I will be documenting my #6WeeksToGoal journey starting on Monday, 3rd March.

Target- Lose 8kg (17 lbs) in 6 weeks.

Plan-

1. Eat healthy and ensure I cook 90% of my meals. My weekly meal plan will be published here.

2. Workout 2 times a day, 6 times a week (make sure I get in at least 10 workouts a week)

3. After recording my start weight, do not weigh myself till the end of the 6 weeks challenge.

4. Ensure I post on this blog at least 2 times a week to stay accountable.


Who wants to join me?

So help me God!