Good Day Folks, Let me say what a pleasure it was to host the 5th Annual Spring Leaning Challenge 2017. It was amazing seeing everyones results. I could not be more pleased. I would like to take the time to congratulate our Gold winner, Mark Vinzon, runners up Angele Matyi and Danelle Laurin….

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! You know what day it is right? Science Saturday! I could not decide what to put for week six. Stress? Micro biome? Why not a bunch of stuff? Let’s fully reference this shindig! Happy…

Please post your daily food log and point total to the comments section below or to our Facebook Group. We are accepting pictures of score cards this year. Mail the finalized score cards to gary@crossfitwinnipeg.com, subject “Spring Leaning 2017. Also those of you who missed the presentation on Set Point, reintroduction and 7 day carb…

Please post your daily food log and point total to the comments section below or to our Facebook Group. Your daily Tip/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 personally love cast iron as…

Please post your daily food log and point total to the comments section below or to our Facebook group. Your daily 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 in a plastic container.

Please post your daily food log and point total to the comments section below or to our Facebook group. Your daily tip/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 hormones, and sabotage your health and your efforts…

Alright – we are on the home stretch!  Everyone looks amazing so keep up the good work. 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 you post a final wrap up…

Please post your daily food log and point total  to the comments section below or to our Facebook group. One more week to go! Today, consider how many applications this paleo stuff has. Although nutrition is the premise of this challenge I don’t think we skimped on the sleep, stress and connection stuff. I really…

Please post your daily food log and point total to the comments section below or to our Facebook Page. Happy science Saturday folks! Sharpen your pencils and protect your pockets it’s time to read a great paper related to our challenge. This should be a great guideline for modern medicine but sadly we have opted…

Please post your daily food log and point total to the comments section below or to our Facebook group. Your daily 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.  Here’s a great resources to find…

Please post your daily food log and point total to the comments section below or to our Facebook group. Your daily 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 it a bit.  Often, when we eliminate…

Please post your daily food log and point total  to the comments section below or to the Facebook Group. Your daily 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 disease, Ulcerative Colitis, IBD, IBS, Lupus,…

Please post your daily food log and point total  to the comments section below or to the Facebook Group. Your challenge for Tuesday is to look at your food intake for the past few weeks, and look at whether you tend to always eat the same foods.  If you find that you are always eating…

Please post your food and points to the comments section below or to our Facebook Group. Lets look at our habits surrounding food and mealtime. Your daily challenge for Monday is to sit down for a meal at the table with your loved ones for a full 30 minutes, minimum, without any TV, tablets, internet or…

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! Your daily challenge is to share either a recipe or tip related to eating well while on vacation or in social situations…

Please post your daily food log and point total to the comments section below or to our Facebook group. Today is science Saturday! Because we are getting so connected with nature these days, here is a great paper on movement from an ancestral perspective. Organic-Fitness-Physical-activity-Consistent-with-Our-Hunter-Gatherer-Heritage-The-Paleo-Diet. Your daily challenge for Saturday is simple, read the article below go…

Please post your daily food log and point total to the comments section below or to the Facebook group. Your daily 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. Not only does this help you…

Please post your daily food log and point total to the comments section below. 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 challenge is to go back and think on your original reasons and goals for wanting to do…

Please post your daily food log and point total to the comments section below or to our Facebook Group. Your daily 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. Your daily challenge for Tuesday is to play with a child for at least 15 minutes.  The important part here is to take time for yourself to play, and the fact is that most of us,…

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! Your daily challenge for Monday is to sit down for at least 15 minutes for each meal, and take…

Congratulations, you are halfway through the challenge.  So far it looks like everyone is doing extremely well, we are very proud of you. Your daily tip/challenge for Sunday is to share your favourite post workout snack recipe on the comments section below, on our Facebook Group or on Instragram (@crossfitwinnipeg #springleaning #cfw) There are a…

Please post your daily food log and point total to the comments section below or to our Facebook Group. Ok point Dexters, push up your goggles.  Today is science Saturday! As always, no pressure. Today, Paleo takes on the reigning champ, “The Mediterranean Diet”. It was a close one but the new (secretly the old)…

Congrats to everyone who is still hanging in there, and those who are thriving. Your daily challenge is to share either a recipe or tip related to eating well while on vacation or in social situations with friends and family. Notes for this week: If you haven’t seen visible results yet, please hang in there, and…

Please post your daily food log and point total  to the comments section below or to our Facebook group. Your daily tip/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 an hour after your workout. Plan some hard boiled…

Please post your daily food log and point total for to the comments section below or to our Facebook Group. Your daily tip/challenge for Thursday is to take a good hard look at whether you have enough variety of foods & micro nutrients in your diet to support proper digestion.  This is a great primer…

Please post your daily food log and point total to the comments section below or to our Facebook page. Your daily tip/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 to lean out,  make sure that that most of…

Please post your daily food log and point total to the comments section below or to our Facebook group. Today we shift focus to micro nutrients. Remember the video from Dr. Terry Wahls, Minding your Mitochondria? Micro nutrience are very important! Your daily tip/challenge for Tuesday is to read the article below and identify 1…

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 tip/challenge for Monday is to read the articles below on types of fat and signs you might…

Please post your daily food log and point total to the comments section below.Your daily tip/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 Group or on Instagram (@crossfitwinnipeg, #cfwspringleaning) Happy Mothers…

Please post your daily food log and point total to the comments section below or to our Facebook Group. Good day everyone, It is science Saturday! Once again there is no pressure to read this stuff but for geeks like my self I need to know why not getting enough sleep is bad. Here is…

Please post your daily food log and point total  to the comments section below or to our Facebook Group. Your daily tip/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 spending time outside during daylight, ideally without…

Your daily tip/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.  Give yourself extra kudos if you  can refrain ALL DAY.  Here are some good reads on the subject.  Who knows, maybe the weather…

Good day folks, Here we are, May 10, 2017. Don’t forget to do your daily postings. Yesterday your were challenged with doing a yoga class/video, I have no doubt that there was some high quality breathing going on. Today your challenge is to learn and implement qigong breathing techniques into every day life. Breathing is…

–by Gary McLeod I am addicted to crack. That first hit of numbing confidence in my throat was wonderful. The second one too. I did it more and more, wanting more and more. I built a tolerance, a resistance. Months and years went by. The Hollywood level rocks I was eventually doing every day all…

Please post your daily food log and point total to the comments section below or to our Facebook Group. Your challenge for Tuesday is to do a yoga class or yoga video. There are so many benefits I describe in this article I wrote for the paper.  You can also find all kinds of great yoga…

Congrats on making it through week 1, now on to week 2. Your challenge for Today is to prep your bedroom for optimal sleep.  You will need to make it completely dark (blackout curtains, card board cut outs, whatever will block the light), cover up all electronics or take them out of the room completely…

Your challenge for the day is to watch how powerful “Paleo” can be. Minding your Mitochondria Terry Wahls MD The food looked fantastic this week, everyone, keep it up! A few quick comments for this week… (1) Feel free to ask questions on Facebook – if you post it everyone will be able to see the…

By: Daniel Billinkoff I’ve been planning to write this article for a while, but finally got an accidental kick in the butt from my sister Mira last night. We’re getting into the thick of the Spring Leaning Challenge – where you’re basically planning meals, cooking food or doing dishes 24/7 – and I texted her…

Please post your daily food log and point total for Saturday, May 6, 2017 to the comments section below or to our Facebook Group. Today is science Saturday! Provided is a pdf of some cool Paleo proof. You don’t have to read this stuff if you don’t want to so no pressure. But if 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. Your daily tip/challenge for Friday, April 29th is to prepare…

Your daily tip/challenge for Thursday, May 4, 2017 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 why it so important to you.  Remember folks, teach, don’t preach. May the…

Your daily tip/challenge for Wednesday, May 3, 2017 is to read all your labels of the foods you have not donated yet. If they contain any of the refined sugars, industrial seed oils and or grains get rid of it. If you’ve already done this, give yourself a high five for Wednesday. Remove ALL processed…

Congrats! You’ve made it through day 1! Your daily tip for Tuesday, May 2, 2017 is to set your meal plan for the week and go shopping.  If you have already done so, good for you. Here are some resources you can use to help you with this:  Paleo Stock Up Shopping List – can print…

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