The 2009 Crossfit Alliance Challenge will be held on Saturday, December 19th. The events will include the hero workout, “Murph”, and an in house powerlifting meet. We will start “Murph” at 11 am. The powerlifting meet will start at 12:30pm. To participate you are asked to bring a donation for the Frazee Dream Center (www.frazeecenter.com). We will begin registering people for the events today. For the “Murph” you just need to register, show up, and finish the workout. For the powerlifting you need to register and give your opening weight for the lifts you wish to compete in. I expect it to be an exciting day with lots of personal records being set. I strongly encourage you to invite family and friends to come cheer you on at the event. You have all worked very hard and should be proud of your accomplishments. This is a chance to show what you can do. If you are not interested in competing on Saturday you should still come and cheer on the others. If you have any questions please let me know. I look forward to seeing you this week and on Saturday.

Thanks,
Billy

Focused Fitness, along with the Crossfit Alliance and Alliance Greenville Jiu-Jitsu have moved to 600 Laurens Road.  The studios are located on the entire upper floor of the building.

For directions look here: http://www.focusedfitness.com/location.php

On Saturday, May 30th we are planning a fun gathering and workout of the Crossfit and Alliance community.  We will begin at 10 am at the gym 1322 East Washington Street where we will have an individual fitness challenge for those who wish to participate.  We will then form 4 person teams and have a team fitness challenge which will start at the gym and finish in Falls Park.  We will have three seperate challenges (alpha, bravo, and charlie) which will be based on individual abilities and we will have a winning team in each category.  We will also be having a short workout for kids in the park as well.  You are encouraged to invite friends and family to either participate or watch.  Our goal is to bring the community closer together so that we can all grow and at the same time get a great workout.  After the fitness challenge is over we will shortly thereafter be holding a basic self defense demo and training class in the park for those that wish to attend.

We only have a few days left until completion of the thirty days of the Paleo Lockdown.  I wanted to take this time to answer some of the common questions that have come up over the last month.  The first question is whether or not this is a diet I can follow indefinitely.  The answer is a most definite yes.  That does not mean that you do not have days when you go off the diet.  For special occasions it is okay to go off the diet.  For some people it is helpful to have a ”cheat” day or meal built into the week.  If this is something that helps you then I suggest you do it.  However, the Paleo diet is something you can continue for the rest of your life. I suggest you ask yourself several questions.  Do I feel better?  Do I have more energy?  Has my performance during my workouts improved?  Am I sleeping better at night?  Am I leaner?  Before answering these questions ask just one more and be truthful with yourself.  Have I really followed the plan of eating only meat, fish, vegetables (non starchy), fruits, nuts, seeds, and berries for the last 30 days.  If you answered yes to all or some of these questions then I will say it is a choice of whether to continue on and reap the rewards or not.

The second question that has been asked is what is the next step.  If you have been following the program and have gotten great results but want to take it to the next level that is great.  I have mentioned to several of my clients that in about 20 years of making nutritional recommendations to clients that I have received more positive feedback than from any other program I have recommended.  I believe the reason is not because the information is that much different but that it is very simple to follow.  So I want to be careful in what I recommend next so that we keep the momentum going.  In an ideal situation you would 1) eat foods on the Paleo diet 2) have a balance of protein, fat, and carbohydrate with each meal (more on this later) 3) eat every 2-3 hours 4) have a recovery meal or shake within 30 minutes after each training session 5) take a quality multi vitamin/ mineral and fish oil everyday 6) eat only organic foods.  For the next step I recommend one of two options.  Either focus on finding the right balance of protein, fat, and carbs that is right for you based on your goals or pick the thing that you feel is the easiest for you to add over the next 30 days.  I hope this helps answer a couple of the basic questions.  If you have any more please ask.

Thanks and Good Luck,

Billy

For those of you following the Paleo Diet for the last 20 days or more I wanted to send out some words of encouragement and also, let you know what feedback I am receiving from others following the plan.

I recently read an article discussing what the two most important traits are for success. The two traits are willingness to take action (especially outside one’s comfort zone) and perseverance. The 30 day lockdown is a good example of where success is reliant upon these two traits. You don’t know how many times I have heard people say “I know what I need to do.” but they never take action or if they do they do not stick with it long enough to get results. So congratulations for sticking with it.

I have been getting some very positive feedback. People are saying they feel better, have more energy, and for those seeking to lose weight we have had some to lose as much as 12 pounds already. I have also been told by some who have had digestive issues that they are feeling less discomfort.

On a personal note I am feeling better, have more energy, and am also sleeping better. I also, recently had some blood work done and had some elevated levels of cholesterol. It was suggested I try medication (not gonna happen). Instead I am using the Paleo diet and some nutritional supplementation to lower the levels. I will keep you informed on how my experiment turns out. For those who feel like they are losing some strength or do not have energy you may want to try having a sweet potato or yam within 30 minutes after training. Hang in there and let me know how it’s going.

Thanks,
Billy

I hope you had a wonderful weekend. I wanted to remind everyone that if they have not started the Paleo diet that it is not to late to start. If you look at Crossfit’s hiearchy of athletic development and Focused Fitness’s Health, Fitness, Peak Performance Triad you will see nutrition as an integral component of each. The Paleolithic diet should really be nothing you have not heard before. It is just another way of communicating some of the same info we have discussed before. What I am most excited about is that many clients are giving it a try and I am already getting some positive feedback. I have also had some people who are struggling with the new way of eating and I encourage them to hang in there and give it another week or two. It is my main goal that you will be begin feeling, looking, and performing better over the next 30 days. If you have any questions about the program feel free to contact me by email or of course in person.

Thanks,
Billy

Nutrition is an integral part of your success whether your goal is to look better, feel better, or perform better. During the month of April we will doing the Paleo lockdown an idea which we got from Crossfit North Atlanta. The Paleo Lockdown consist of simply following a Paleolithic diet for 30 days. The diet consist of eating meat and vegetables, nuts and seeds, some fruit, little starch and not sugar. For those of you who may already be following the Zone diet that we outlined in our nutrition workshop this is a way to step it up another notch by eliminating dairy and grains from your food choices. For those of you who have not been following the guidelines from out nutrition workshop it is an opportunity to get started changing your nutritional habits without having to weigh and measure. So whether your goal is to lose a few pounds before summer, perform better in your workouts or sport, or simply to feel better and have more energy, my challenge is to give it a try for 30 days and see what happens. If you never try you will never know what you can achieve.  Click here for an outline of the program.

Thanks,

Billy

January is always a time of reflection on the previous year and an opportunity to set goals for the coming year. This year has been a great year and it also has been a year of transition. A year ago I discussed the idea of how I thought many of our clients would do very well utilizing our semi-private and group training. I have gotten very postitive feedback from many of you who have chosen to participate in the semi-private and group classes. I have been extremely pleased with the results that everyone is making . We also have embraced the Crossfit philosophy of training and as a result removed most of the exercise machines which had been an integral part of the physical training I have taught for the last 20 years. Although some are still adjusting to some of the changes most have bought into the program and have seen dramatic improvements in fitness as a result. We as coaches are still learning how to maximize Crossfit to help you reach your potential. As we continue to learn you will reap the rewards with more efficient and effective training strategies. I appreciate your patience as we have gone through some of these changes. I also appreciate your effort, trust, and willingness to step out of your comfort zone and try new things. I hope you feel, as I do, that it has been worth it.

One of my goals for 2008 was to begin to develop more of a community of fitness here at Focused Fitness and Crossfit Alliance. I believe we have layed the foundation for this and I hope it only continues to grow in 2009. The semi-private training, group classes, Suffer on Saturday, and Crossfit community as a whole has helped in that process. There are three things on my immediate agenda I would like to do that I believe will continue to enhance the fitness community this coming year.

1. I would like to create a wall of honor for our clients who would like to share what their experience at Focused Fitness has done for them. What we will need from you in order to do this is a written testamonial and a couple of pictures, preferably one in active role either training here or engaging in some other physical role and one picture in your normal daily role . This is an opportunity for other members to get to know you a little better. It also gives new members real life examples of what can be accomplished through their efforts.
2. Saturday morning workshops starting in January. These workshops will cover material relevant to three components of what I refer to as the Focused Fitness Triad (Nutrition, Mental Training, and Physical Training). Although we spend most of our time focused on physcial training the other two components are integral to your success as well. These workshops are intended to be workouts but are designed to increase your knowledge in each of the areas covered. With the exception of the flexibility workshop with Greg Spindler the workshops are free of charge and you are welcome to bring non-members to the workshop. These workshops will be from 8:30am until 10am and will cover the following topics.
   o Goal setting and mental training ( January 10th)

   o Nutrition including supplementation (January 17th)

   o Flexibility with Greg Spindler (January 24th) more details to come

   o Joint mobility (January 31st)

   o Kettlebell lifting

   o Slow lifts

   o Olympic lifts

   o Pose running

3. Referral rewards program to show our appreciation for your support and belief in what we do. January is always a time when people set New Years Resolutions for getting in shape and losing weight. We will be offering a referral rewards program starting in January to capitalize on this and hopefully, bring more people into the community of fitness. If you are happy with your experience here at Focused Fitness and Crossfit Alliance please invite family or friends to one of the training sessions or workshops or give us their contact info and we will be glad to contact them. If they become members you can choose from an array of prizes as a show of our gratitude for your referral.

I have also attached a price list for 2009 and a schedule of all of our group classes. If you are happy with the program you are currently on you are welcome to stay with the same program at the same price. The new price list offers some different training programs primarily opportunities to train more frequently. If you have any questions about any of these programs pease feel free to talk to me or email me.

I expect 2009 to be the greatest year of training we have ever had and as a result produce the best results in terms of helping you look better, feel better, and perform better. We look foward to helping you reach your health and fitness goals in 2009 so, let’s get moving.

Focused Fitness and their Crossfit division of Crossfit Alliance are holding a Crossfit Charity Challenge on Saturday, September 20, 2008, starting at 10 am, at 1322 Washington St, Suite C-1, Greenville, to benefit the Greenville Cancer Society.  All that is required to participate is to bring a donation payable to The Greenville Cancer Society.

For additional information, please visit www.FocusedFitness.com or call 864-233-6979.

For more information about Crossfit, please visit http://www.crossfitgreenville.com.

What is the look great in your swimsuit program?
It is a six week program designed to produce significant changes in your physical appearance by incorporating all three components of the Focused Fitness Triad (physical training, mental training, and nutrition).

1) The physical training consists of two personal training sessions per week plus an additional two or three Crossfit classes per week.
2) The mental training consists of following Dax Moy’s Magic Hundred program (www.themagichundred.com).
3) The nutritional component consists of following the Precision Nutrition Ten Habits and incorporating Scratch Meals (www.scratchmeals.com) for 5-7 days per week for two meals per day.

Who is the program for?
The program is for anyone who wants to kick it up a notch and see significant physical change over a six week period.

When does it start?
The program will start on April 21st.

How do I get started?
First, let your coach know that you are serious about following the program. Then, you will need to purchase a block of Crossfit classes which for the duration of the program will be $90. You will also need to order Dax Moy’s Magic Hundred program at http://www.1shoppingcart.com/?af=706235, and order your first weeks supply of food from Scratch Meals (www.scratchmeals.com).

What if I can’t commit to every component of the program?
I have designed this program to achieve optimal results in minimal time. If you only commit to part of the program then you should not expect to get optimal results. However, if you add a component that is not currently part of your normal training or nutrition you should expect to see some positive results.