LPC's Nutrition Challenge - Paleo Winners

At LPC, we encourage our members not only with exercise but, with good nutrition habits. One of the tools we use to help members are Nutrition Challenges. We do this a few times a year and our members have amazing results when pairing diet with exercise. Below, we are highlighting 2 of our members who were deemed our "winners" in our Paleo Challenge. It was difficult to choose winners but, here is just a little info about their inspirational progress.

LPC Paleo Nutrition Challenge Winner - Robin

Wow, Robin did amazing! 

Wow, Robin did amazing! 

1) What was your overall motivation?

My overall motivation was better blood sugar control. Paleo tends to be lower carb, higher protein. I very rarely eat sweet potatoes and typically stick to berries (low in sugar) when I eat Paleo, so when I eat lower carb then I don't dose as much insulin, so less room for error, so not as many highs and lows. Plus, less insulin for me allows for greater weight loss. When I use more than than 50 units of insulin a day then I will start to gain weight. It just makes my life easier when I eliminate all the crap from my diet. So my motivation was to have better blood sugar control and reduce my A1C, which I did from 7.3 to 6.2. I also wanted to put on more muscle and reduce my body fat, which I have done as well. 

2) How did you handle meal prep and implementing variety in food choices?

Meal prep we tried to do on the weekend. Luckily, Matt (her husband) was on board, so we made food we all could eat as a family. We smoked most of our meats and prepped around that. I used the internet for most ideas. It's a lot of trial and error of what recipes taste good and what don't. Being in the Facebook paleo group allowed for a lot of sharing of recipes, which was great. I also did two protein shakes a day a lot because, I need more protein in my life to increase muscle mass. I found pancakes/waffles last all week, so prepped those in bulk.

3) Did you have any “life lessons” learned?

As for life lessons I don't really know 🤔 I think for me as I saw changes I just really realized I wanted bigger muscles and heavier lifts more than I wanted a donut...on most days anyway.

Please share how much weight you lost:

Overall loss, this last challenge was 6.3, but since my first challenge group I think it's 26lbs roughly. I'm finally under what I was when I got pregnant with Ivan. That was my goal for the longest time. 

LPC Paleo Nutrition Challenge Winner - Aaron

Wonderful job Aaron!

Wonderful job Aaron!

1) What was your overall motivation?

I love doing the different challenges at the gym. It keeps me more focus and committed.  

2) What was the most valuable lesson you learned to implement going forward? 

Learn to stay away from bad carbs 

3) How did you approach social situations? 

Planning before and execution during? That is one of the hardest things to do. A lot of social events involves lots of food and beers. To be honest during the challenges I just don't go 

Please share how much weight you lost: 

NEW: Tuesday & Thursday Classes added to the Schedule!

Check out these new classes that are added to the calendar!

Litchfield Park CrossFit Classes

We have new additions to the Tuesday & Thursday line up! Starting this Tuesday, May 2nd, we will now offer an Endurance class. The times are 8:30am and 6:30pm, every Tuesday.

The goals of the LPC Endurance classes are to help you build your aerobic capacity and become a more efficient while improving your overall ability to do work. 

On Thursdays, we will offer various specialty classes, called LPC Sweat. For the month of May, we will begin LPC Sweat with an Insanity class taught by our very own, Robin. It will be held Thursdays at 8:30am and 6:00pm. We will continue to do our best by adding a variety of classes to Thursdays.

Insanity is a pre-designed interval class that requires no equipment and is easy to learn and fun to participate in. It offer participants the opportunity to a challenging class with heart-thumping, well-timed music. The group-exercise adaptation of this workout has been designed to give participants a safe, challenging, and fun experience.

There will not be childcare available on Thursdays, we apologize for the inconvenience. All of these classes are open to all current members.

Litchfield Park CrossFit Class Schedule

CrossFit Custom - Personal Training at it's Best!

What is CrossFit Custom?

CrossFit Custom is Personal Training that will help you get the results you're after, faster. These private sessions are custom designed for individual members who want to improve functional movements, strength or help with training for an upcoming competition. 

Available to all current members in hour long increments.

LPC Kids Summer Camp - 2016

Looking to Keep your Kiddos Active?

LPC is hosting our First Summer Camp! LPC kids camp is great for ages 5-12 years old. We will offer 2, one week sessions. Each week will consist of 4 days of fun, learning and of course exercise! Kids will do arts & crafts, learn about nutrition, health and fitness. We will have presentations from local community helpers including police, fire and maybe even a plumber!

Camps will run Monday-Thursday from 9:30 to 12:30 and a daily snack will be provided. To register contact Stephanie @ 623-695-6449?? Or message us on our Facebook page: http://m.me/LitchfieldParkCrossFit

LPC 8 Week Paleo Challenge!

Join us for an 8 Week Paleo Challenge!

- Challenge will begin January 11th - March 7th, 2016

- Winners will receive $150 cash and 3 months FREE (1 male, 1 female)

- There will be a private Facebook group, each day you will post a log of your food and a photo of one of your meals. 

- We will take Before and After photos of each challenger and LPC Owners will decide winner.  Winners may be showcased on website.

- $50 cash buy-in

If you are interested in joining, please let Stephanie know!


OBJECTIVE:  This is not a weight loss competition. While weight loss for some will be an important piece of your final result, this challenge is aimed at resetting and refueling your body with proper nutrients.  This challenge is going to rid your body of the cravings for and toxins found in processed foods, sugars, and alcohol.  You should all be aiming to fuel a path to a healthier, performance and result based dietary lifestyle that is sustainable and realistic.  This challenge for some of you will act as the first step in creating healthier eating habits.

WHAT IS PALEO: The Paleo diet is all about eating foods that have not been processed. It’s about feeding your body foods that would have been available to people of the Paleolithic era. This means eating lean meats, fruits and vegetables, nuts and seeds, and healthy fat sources like olive oil and avocados. Donuts, pizza, potato chips, candy bars, McDonald’s, all of these things, which lead to obesity and heart attacks, were not available back in the “Paleo” era.

The ground rules are as follows:

▪                Eat lean meat, fish and seafood

▪                Eat TONS of vegetables

▪                Eat fruits only in limited amounts

▪                Eat nuts and seeds, avocados and healthy fats

▪                Eat SWEET potatoes only in limited amounts

▪                No processed food

▪                No refined sugar

▪                No potatoes (other than sweet)

▪                No cereals or grains

▪                No legumes (including peanuts)

▪                No dairy products



There will be awesome prizes for the top Male and Female overall winner based on the 5 categories below.  

PHOTOS:  All participants will be asked to take before and after photos. For men, this will be with your shirt off.  For women, some sort of sports bra or top where the abdominal area can be seen. These photos will be stored away on our computer and will only be viewed by you personally at the end of the challenge. The finalist before and after photos will be showcased on our website.

PERFORMANCE: There will be a baseline WOD at the beginning of the challenge and the same WOD will be repeated at the end of the challenge to test strength and endurance gains.

NUTRITION: The final component in determining the winner of the challenge is nutrition.  While all components of the challenge will be weighted equally, the nutrition component will be the most important as it will play the largest role in representing change in the other categories.

Again this is a Paleo challenge, this means meat, veggies, fruit, nuts, and seeds. No dairy, legumes, refined sugar, or grains. You will be allowed 2 cups of coffee a day, a cup being 6oz (you may have additional cups if the coffee or tea is decaffeinated).

CHEATS: Alcohol, Refined sugar. Gluten. Processed food. There will be a punishment should these infractions occur. This includes over indulging in paleo desserts. Further discussion on this topic.

EXTRA WORKOUTS: Each week you will be given extra workouts to complete on your own or in the gym.

 FB GROUP: There will be a private FB page for Paleo challengers. You will log your food each day and post one picture of at least one meal…

The rest of the Paleo diet guidelines : no grains, legumes, refined sugar, etc. By nature the Paleo diet is low in carbohydrates, high fat, and high in protein. Now we don’t want you to get too carried away with your exact macronutrient profile, but here are a couple of guidelines. Don’t worry about how much fat you are eating, contrary to what our government and most modern medicine says, it’s just 8 weeks, don’t worry about your fat intake and see what happens…with that said don’t make it a point of living off of chicken wings, prime rib, avocados, and nuts, but don’t worry about making those foods a regular part of your diet. Don’t eat too much fruit, 2 pieces a day, 3 if you’re a large person, while fruit is good and natural, it is still loaded with sugar, and no fruit juice, doesn’t matter if it is the purest stuff you can find, a glass will make up most of your carbohydrate intake for the day. Eat lots of veggies, especially leafy greens, they’re the best. Be wary of your root vegetables, sweet potatoes are great but don’t find yourself eating large portions of them every day. Try and stick to leaner cuts of meat, but again don’t worry if you eat fatty ones. Aim for 1 gram of protein per day per pound of bodyweight. Try and keep your carbohydrate intake to around 100 grams, another 50 or so if you are training more than once a day, or have a super hard workout.

BONUS POINTS: There are no points per say but consideration for extra work will be taken into consideration.


More Resources:





What Is The Paleo Diet?

The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility. – Robb Wolf

Building A Healthy Paleo Diet

Lean proteins

Lean proteins support strong muscles, healthy bones and optimal immune function. Protein also makes you feel satisfied between meals.

Fruits and Vegetables

Fruits and vegetables are rich in antioxidants, vitamins, minerals and phytonutrients that have been shown to decrease the likelihood of developing a number of degenerative diseases including cancer, diabetes and neurological decline.

Scientific research and epidemiological studies show that diets rich in Monounsaturated and Omega-3 fats dramatically reduce the instances of obesity, cancer, diabetes, heart disease and cognitive decline.

Saturated fat has been demonized by our health authorities and media. What is the basis for this position on Saturated fat? Are current recommendations for VERY low saturated fat intake justified? How much saturated fat (and what types), if any should one eat? Without a historical and scientific perspective these questions can be nearly impossible to answer. In this paper Prof. Cordain looks at the amounts and types of saturated fats found in the ancestral diet: Saturated fat consumption in ancestral human diets: implications for contemporary intakes.

One of the greatest deviations away from our ancestral diet is the amounts and types of fat found in modern grain feed animals vs. the amounts and types of fats found in grass fed or wild meat, fowl and fish. What we observe is wild meat is remarkably lean, and has relatively low amounts of saturated fats, while supplying significant amounts of beneficial omega-3 fats such as EPA and DHA. In this paper Prof. Cordain and his team analyze the complete fatty acid profile from several species of wild deer and elk. The take home message is that free range meat is far healthier than conventional meat:

All article information by: Robb Wolf, please click here for more information:  http://robbwolf.com/what-is-the-paleo-diet/