Open/Close Menu Health, Fitness & Performance

  How does the challenge work? We’ll take measurements and photos and do a benchmark workout before and after the 6 weeks, to track our progress. For the 6 week challenge, you will have the opportunity to earn 10 points per day by eating well and including other lifestyle strategies like meditation (physiological relaxation technique),…

CrossFit Winnipeg is issuing a challenge: for 6 weeks, we challenge you to eat clean, real  foods, get moving, and get your sleep on track in order to improve your health, fitness, performance, and of course, look better naked!  For the challenge, we’ll be giving you some guidelines for nutrition, sleep and exercise along with a…

— by Tania Tetrault Vrga Spring Leaning 2016 is a wrap! Every year I worry a bit about how the challenge will go and whether we will be able to make a lasting change in people’s lives.  Looking back after the fact I think this year was our best year yet. I’m so proud of…

-by Gary McLeod Congratulations on your results! I hope it was an enjoyable experience. As a fellow human who works to help the most resistant folks in society change their sordid ways, I can recognize a habit change gem when I see one. Gretchen Rubin’s book “Better than Before” is a wonderful resource to help…

This is officially the last day of the challenge. Congratulations to all our participants.  You look great and we hope you feel great.  Your last daily challenge for Sunday is to write up a few lines about what the challenge has meant to you for your end of challenge testimonial.  This is it!  We want to…

Please post your daily food log and point total to the comments section below or to our Facebook Group. Almost done!  Final measurements are next week… This week’s theme is detox! Your daily bonus challenge for Saturday is to use filtered water.  You get a point if you already have a filter and if you…

Please post your daily food log and point total to the comments section below or to our Facebook Group. This week’s theme is detox. Your daily bonus challenge is to read this article on phthalates and get rid of any phthalate containing air fresheners. Just a few days left in the Challenge! We start taking final…

Please post your daily food log and point total to the comments section below or to our Facebook Group. This week’s theme is detox. Your daily bonus challenge for Thursday is to take a look at your cookware and consider getting rid of the older non-stick stuff.  Here is some information to read up on.  I…

Please post your daily food log and point total to the comments section below or to our Facebook group. This week’s theme is detox! Your daily bonus challenge for Wednesday is to pack your lunch in a glass or pyrex or stainless steel container rather than plastic.  In particular, make sure you avoid heating any food…

Please post your daily food log and point total to the comments section below or to our Facebook group. This week’s theme is watching out for toxins. Your daily bonus challenge for Tuesday is to check out the ingredients in your personal care products.  Many of them contain phthalates, parabens, and fragrances that can affect your…

Alright – we are on the home stretch!  Everyone looks amazing so keep up the good work.  A few housekeeping items: First – please don’t worry if you haven’t been posting regularly.  You are still in the running as long as you continue to keep track of your food intake and your points and that…

Please post your daily food log and point total  to the comments section below or to our Facebook group. One more week to go! Your daily bonus challenge for Sunday is to share a recipe for the rest of the group. Please include ingredients, instructions and a photo if possible, as we will be hope…

Please post your daily food log and point total to the comments section below or to our Facebook Page. This week’s theme is eating right. Your daily bonus challenge for Saturday is to try a fermented food. This can be as simple as buying some saukraut, kimchi, fermented salsa or Kombucha from the health food store,…

Please post your daily food log and point total to the comments section below or to our Facebook group. This week’s theme is eating right. Your daily bonus challenge for Friday is to create a meal with seasonal produce.  It doesn’t have to be today’s meal, but look into what’s in season and start googling recipes….

Please post your daily food log and point total to the comments section below or to our Facebook group. This week’s theme is eating right. Your daily bonus challenge for Thursday is to keep track of your sodium intake for the day, and have a good look to see if you might want to tweak…

Please post your daily food log and point total  to the comments section below or to the Facebook Group. This week’s theme is eating right. Your daily bonus challenge for Wednesday is to look at your own health history and your family’s health history.  If there are any autoimmune conditions, such as Asthma, Crohn’s disease, Celiac…

Please post your daily food log and point total  to the comments section below or to the Facebook Group. This week’s theme is eating right, as we looking into our eating habits. Your daily bonus challenge for Tuesday is to look at your food intake for the past few weeks, and look at whether you tend…

Please post your food and points to the comments section below or to our Facebook Group. This week’s theme is eating right, meaning looking at our habits surrounding food and mealtime. Your daily bonus challenge for Monday is to sit down for a meal at the table with your loved ones for a full 30 minutes,…

Congrats to everyone who is still hanging in there, and those who are thriving.  The comments this week have been super positive and I think that many of you are starting to notice results! The theme for this week was connection & mindfulness. Your daily bonus challenge is to share either a recipe or tip related…

Please post your daily food log and point total to the comments section below or to our Facebook group. This week’s theme is connection, in today’s case, connection to nature. Your daily bonus challenge for Saturday is simple, read the article below go for an after lunch or after dinner walk outside. 20 minutes minimum to…

Please post your daily food log and point total to the comments section below or to the Facebook group. This week’s theme is connection. Your daily bonus challenge for Friday is to plant something, anything, or make plans to do so over the weekend. It can be indoor or outdoor, from seed or from seedling….

So sorry for the late post everyone! Please post your daily food log and point total to the comments section below. This week’s theme is connection. We’re just coming up to the time in the challenge when we tend to veer off track, just past  the midway hump in the challenge.  Your daily bonus challenge is to go…

Please post your daily food log and point total to the comments section below or to our Facebook Group. This week’s theme is connection and mindfulness. Your daily bonus challenge for Wednesday is to make a date with friends, preferably friends you don’t see too often.

Please post your daily food log and point total to the comments section below or to our Facebook group. This week’s theme is connection, to friends, family, nature, etc. Your daily bonus challenge for Tuesday is to play with a child for at least 15 minutes.  The important part here is to take time for…

Please post your daily food log and point total to the comments section below or to our Facebook Group.  Just a reminder that you need to post daily or weekly to be in the running to win! This week’s theme is mindfulness and connection. Your daily bonus challenge for Monday is to sit down for at least…

Congratulations, you are halfway through the challenge.  So far it looks like everyone is doing extremely well, we are very proud of you. This week’s theme was micro nutrients & macro nutrients. Your daily bonus challenge for Sunday is to share your favourite post workout snack recipe on the comments section below, on our Facebook Group…

Please post your daily food log and point total to the comments section below or to our Facebook Group. This week’s theme is supplements and sports nutrition. Your daily bonus challenge for Saturday is to make a commitment to your Vitamin D status.  During the summer, this is as simple as spending time outdoors.  If…

Please post your daily food log and point total  to the comments section below or to our Facebook group. This week’s theme is macro nutrients and micro nutrients. Your daily bonus challenge for Friday  is to plan a post workout protein source.  Try to prep a nice piece of meat or fish to have within about…

Please post your daily food log and point total for to the comments section below or to our Facebook Group. This week’s theme is micro nutrients and macro nutrients. Your daily bonus challenge for Thursday is to take a good hard look at whether you have enough variety of foods & micro nutrients in your diet…

Please post your daily food log and point total to the comments section below or to our Facebook page. This week’s theme is macro nutrients & micro nutrients. Your daily bonus challenge for Wednesday is plan out your meals and macro-nutrients for the day according to your training and body composition goals. If you are trying…

Please post your daily food log and point total to the comments section below or to our Facebook group. This week’s theme is micro nutrients and macro nutrients. Today we shift focus to micro nutrients.  Your daily bonus challenge for Tuesday is to read the article below and identify 1 micro-nutrient you think you might…

Please post your daily food log and point total to the comments section below or to our Facebook Group.   This week’s theme is macro nutrients (protein, fat, carbs) and micro nutrients (vitamins & minerals).   Your daily bonus challenge for Monday is to read the articles below on types of fat and signs you…

Please post your daily food log and point total to the comments section below. This week’s theme is sleep & stress. Your daily bonus challenge for Sunday is to share your favourite stress management or sleep tip or insight with the group.  You can do this in the comment section here on the blog, on our Facebook…

Please post your daily food log and point total to the comments section below or to our Facebook Group. This week’s theme is sleep & stress. Your daily bonus challenge for Saturday is to plan out some time to simply laugh. You can watch a funny television show, listen to a comedy routine or go out…

Please post your daily food log and point total  to the comments section below or to our Facebook Group. This week’s theme is sleep & stress. Your daily bonus challenge for Friday is to increase natural light during the day and reduce artificial light at night.  During the day, this means going for a walk or…

This week’s theme is sleep & stress. Your daily bonus challenge for Thursday is to not watch any TV or use the internet for entertainment purposes for 2 hours after getting up and within 2 hours of going to bed at night.  We’ll give you an extra bonus point if you  can refrain ALL DAY.  Here are some…

Please post your daily food log and point total for Wednesday to the comments section below or to our Facebook group. This week’s theme is sleep & stress.  Your daily bonus challenge is to write down 3 things for which you are grateful.  They can be anything at all.  Feel free to share them on…

Please post your daily food log and point total to the comments section below or to our Facebook Group. This week’s theme is sleep & stress. Your daily bonus challenge for Tuesday is to do a yoga class or yoga video. There are so many benefits, as I describe in this article I wrote for the paper….

Congrats on making it through week 1, now on to week 2. This week’s theme is sleep & stress. Your daily bonus challenge for Monday is to prep your bedroom for optimal sleep.  You will need to make it completely dark (blackout curtains), cover up all electronics or take them out of the room completely…

To wrap up this week, your daily bonus challenge is to go over the notes for this week and to post a favourite meal photo, recipe, or tip to the blog, the Facebook Group, or to Instagram (#cfw #cfwspringleaning @crossfitwinnipeg)   The food looked fantastic this week, everyone, keep it up! A few quick comments for…

Please post your daily food log and point total for Saturday, April 30th to the comments section below or to our Facebook Group. This week’s theme is getting in the right mindset for the challenge. Your daily bonus challenge for Saturday, April 30th is to source out local foods.  Here are some resources to get you…

Please don’t forget to post your daily food log and point total for Friday to the comments section below or to our Facebook group.  All challenge participants must post daily or weekly to be in the running to win, this applies to all categories of the challenge. This week’s theme is getting in the right mindset…

This week’s theme is getting in the right mindset for success in the challenge. Your daily bonus challenge for Thursday, April 28th is to read the articles below and and enlist support from family and friends, or at the very least talk to them about it so that they will understand what you are up to and…

I want to go over some common questions I’ve been getting over the past few days.  I would like to make sure that everyone understands that the challenge is not meant as the be-all and end-all of nutrition.  I have learned over the years that everyone is different and that different things work for different people….

This week’s theme is getting in the right mindset for success in the challenge. Your daily bonus challenge for Wednesday, April 27th is to clean out your fridge and pantry if you haven’t already.  If you’ve already done this, give yourself a bonus point for Wednesday. Remove ALL processed foods like pasta, rice, crackers, cereal,…

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