Nutrition-Coaching Intake Form (REQUIRED)
First things first!
Please take ~60 minutes to fill out this REQUIRED nutrition intake form:
[[Please don’t do this form on your cell phone; please use your laptop or desktop computer! ]]
CLICK HERE to access the form.
We need this information ideally BEFORE your coaching starts, so we can best coach you! =)
Training-Day Videos
If you’ve got a couple hours and want the “long-form” training, watch the NEWEST training-day videos here!
If you’re short on time, skip to the next section (Overview) and work your way down.
Newest training-day videos:
Technology training video
Nutrition training video
Nutrition Program: Overview of Basic Expectations
The Success Checklist
Click here for the success checklist with key action items, especially for “orientation weekend” (Saturday & Sunday before week 1).
SUPER IMPORTANT: there are MANY action items here that must be done THE WEEKEND BEFORE YOUR NUTRITION COACHING starts (ie, orientation weekend)…. open this and start taking action immediately!
Link for Scheduling Your Baseline (Week Zero) and Progress (Week 6, 12, etc) Photos & Measurements
Click here to schedule photos & measurements.
Link for Scheduling Your Baseline (Week Zero) and Progress (Week 6, 12, etc) Inbody Measurements
At CFE, we have an InBody 570 body-composition analysis machine, which does very high-level and very high-quality body-composition analyses.
YOUR BASELINE AND PROGRESS INBODY MEASUREMENTS ARE FREE.
Schedule your free Inbody measurements by contacting Coach James Hooks directly..
P: 618-420-6819
E: hooksy67@yahoo.com
Weigh-Ins & Fitness Check-Ins: How-To Videos
Click below to access your complete “tech guide” for the challenge
SUPER IMPORTANT: there are MANY action items here that must be done THE WEEKEND BEFORE YOUR CHALLENGE starts (ie, orientation weekend)…. open this and start taking action immediately!
Nutrition: How-To Video Guides
Watch ALL of these videos so you know how to WIN your nutrition and WIN the challenge on a daily basis! Ignorance is no excuse- you’ve got ALL the training you need HERE!
Nutrition: How to Succeed (and NOT fail) in this Challenge!
Nutrition: Overview of Levels 0-5
Nutrition: Level 0: Elimination of Temptation
IF YOU PREFER TO READ VS WATCH A VIDEO, CLICK BELOW TO GET A PDF COPY….
Then go to Level 1 below, and TAKE ACTION on it!
Disclaimer: We cannot prescribe or diagnose anything for you; your medical professionals should do that.
Nutrition: Level 1A: Eat These Foods
The on-plan food lists here are borrowed from Dallas & Melissa Hartwig’s Whole30 program (all credit to them), which is a variation of what we’re doing here. Their on-plan foods list is just so clean and well-presented that we decided not to try to reinvent the wheel. Take their on-plan list when you go shopping!
One final note: avoid ALL added or artificial sugars, grains (pasta, bread, cereals, etc) and dairy (milk, cheese, etc). These are the three BIGGEST progress-killers we know when the goal is cutting body fat and weight.
Disclaimer: We cannot prescribe or diagnose anything for you; your medical professionals should do that.
Nutrition: Level 1B: Done-For-You Guidebook
FOR PEOPLE WHO JUST NEED A WRITTEN, DONE-FOR-YOU PLAN OF ACTION: START HERE.
THIS could be all you need. if you do nothing else, print this book and do everything it says.
included: weekly meal plan, shopping lists (sized for family of 5; adjust as your needs require), weekly food-prep guides, and over 60 recipes.
Bonus: we like to OVERDELIVER, so if you want MORE level-one done-for-you guidebooks with a slightly different style than this one above, scroll down the page to the “BONUS MEAL PLANS” section below! =)
Disclaimer: We cannot prescribe or diagnose anything for you; your medical professionals should do that.
Nutrition: Level 2: Self-Design & Customization
EVERYONE who wants to customize their meal plans, start here. Build EVERY meal according to this guide and we’ll further refine your game as we go along.
Disclaimer: We cannot prescribe or diagnose anything for you; your medical professionals should do that.
Nutrition: Progression to Levels 3, 4, and 5
Watch these videos for an overview of Levels 3, 4, and 5…. and for how you could advance to those levels. NOTE: don’t start here; that’s shorting your own learning and growth process!
So when do we advance to these levels? We move up a level when we’ve started to plateau or when progress has slowed or stalled at a previous level. Your coaches in GroupMe are there to be of assistance and guide you!
Disclaimer: We cannot prescribe or diagnose anything for you; your medical professionals should do that.
Nutrition: Outsourcing Meal Prep: Complete Guide
if you’re especially short on time, here’s a guide for outsourcing your meal prep.
Are you in a pinch? Need on-plan foods but have NO time to do meal prep?!
We are 1000% on board with speed of execution and convenience in this challenge.
GO TO CLEAN EATZ RESTAURANT IN EDWARDSVILLE, AND PURCHASE A BUNCH OF PREPARED MEALS FROM THEIR FRIDGE.
As you choose meals, assume that EVERYTHING there is ON PLAN as long as there’s NO CHEESE OR RICE in the meal. You CAN talk to the staff there and specify that you are trying to stay DAIRY AND GRAIN FREE and they’ll help you to choose.
Prepared meals there cost about $7-8 each, which means that you can get a week’s worth of prepared, on-plan dinners for about $56. That’s a REALLY great price for “all my dinner meal prep is done!”
And- we haven’t TRIED this, but you might consider contacting DoorDash if you’re VERY VERY short on time, and it’s possible that they can DELIVER those Clean Eatz meals DIRECTLY TO YOUR DOOR.
Need just ONE meal in a HURRY? Crazy Bowls & Wraps in Edwardsville is an easy win. Order from their website and have it delivered to your door by DoorDash!
Need more ideas? We’ve done ALL the homework for you.
Click below to get an excerpt from one of Dr Skelly’s books, which will teach you how you can OUTSOURCE the meal-prep process when you’ve got more spare cash than time.
Nutrition: Bonus Meal Plans (More Meal Plan Options)
Need more ideas? here you go. we like to overdeliver. =)
thE FOLLOWING 4-WEEK MEAL PLAN is all paleo as long as you eliminate the cheese that comes up a couple times in this meal plan.
Nutrition: Beware of Sugar!
In paleo-world, natural sweeteners like honey and stevia and agave nectar and monk fruit extract are ON-PLAN.
However, you want to be educated about ALL sugars, including the dozens of others that are NOT on plan. essentially every other sugar, especially ones that don’t come from a whole-foods source, are off-plan.
Check out this whole-30 program guide to the MANY names by which sugar might be found in your foods!
Nutrition: Additional Recipes
Here are HUNDREDS of recipes, BEYOND the guidebook and meal plans above that we already sent. Use these to find MORE ideas for foods that EXCITE you, foods that you’d LIKE to eat in the next several weeks (if not longer!).
Slow-Cooker Recipes (for people who love to save time):
https://blog.paleohacks.com/20-easy-paleo-crock-pot-recipes/
https://greatist.com/eat/paleo-crock-pot-recipes
http://paleomg.com/category/food/crockpot/
General Recipe Collection from Brilliant Paleo-Gurus:
Mel Joulwan’s Paleo Recipes (many from Well Fed & Well Fed 2- two great recipe books I recommend)
13 more W30 recipes by Suburban Kitchen
PaleOMG’s football-snack collection
In your cell phone app store: The Nom Nom Paleo App is $6 and has a wealth of very appetizing recipes that are on plan.
PaleoNick: http://www.paleonick.com Paleo Nick is the CrossFit “Culinary Ninja” Chef and has a website full of useful information and recipes.
And finally….
You’ll get recipes from your teammates in this challenge! One of the cool things we always do is share recipes for amazing foods that we’ve prepared and enjoyed ourselves. We also post photos of the foods we’ve made so you can actually see what it looks like when real people (not just professional chefs) prepare on-plan meals!
Nutrition: Restaurant Guides
How to stay on-plan while dining out!
Paleo-friendly local eating establishments:
Cleveland Heath (you can request that their chef makes something Paleo-friendly; they know the rules)
Texas Roadhouse
Clean Eatz
Crazy Bowls & Wraps (CBW)
54th-Street Grill
Chipotle
Andria’s Steakhouse
The list here is not exhaustive; other options may exist.
Allergen menus for several local eating establishments:
A wise nutrition challenge-r will get into the habit of always Google-ing “[Restaurant name] allergen menu” before dining there. The allergen menus below cover several local eateries.
Cleveland Heath doesn’t have an online allergen menu, but can provide you with one in person upon request. They’re also one of the most diet-friendly places around if you’re comfortable giving clear instructions to your server. Tell them you’re on a nutrition plan, and tell them your rules. They can make something happen for you. Tip your servers well and send a note to the kitchen to thank your chef!
Crazy Bowls & Wraps
Texas Roadhouse: A gluten-free menu is the best thing we could find for them online; but you can give specific guidance to their servers on-site and get an on-plan meal, no problem. Here’s the Nutrition Facts for the Roadhouse, which are comprehensive.
Applebees
Longhorn Steakhouse
Qdoba
Chipotle
54th Street Grill
1818 Chophouse: Ask for the allergen menu in person when you arrive.
Andria’s Steakhouse
Red Robin
Buffalo Wild Wings
Fazolis
Olive Garden
Hardee’s (just for fun)
Nutrition: On-Plan Snacks
First up, you should have an EMERGENCY KIT: a “kit” of portable, no-refrigeration-required snacks that you can take with you- so you’re NEVER out of luck with smashing cravings!
Are you guys allowed or even ENCOURAGED to snack if that’s what it takes to hit your daily macro numbers? YES! Carrots, celery, chopped apples and other portable veggies/fruits could be used as on-the-go, easy snack choices. Here are 9 other categories of snacks you could employ- quick grab and go options.
https://paleogrubs.com/grab-and-go-paleo-snack-ideas
Need something pre-made for you, where you just buy it, take it with you, and eat it as you go? Here are many more prepared-for-you options… https://www.eatthis.com/paleo-snacks/
Since many people come up short on carbs, the question is: could we use snacks to bring the carbs up? In fact, most snack choices will tend to bias toward carbohydrate. Here are 53 Paleo-friendly snack options, most of which have at least some healthy carb for you guys. https://paleogrubs.com/healthy-snacks
Need to ADD carbs FASTER? Larabars are generally on-plan and will get the job done. https://ultimatepaleoguide.com/are-larabars-paleo/
Need something a little more filling and LASTING than Larabars (which admittedly only give about 15-30 minutes of satiety)? RX bars are a WAY better option- AND if you’re short on protein, they’ve got egg whites built in! https://www.amazon.com/gp/product/B01DJN1F5I/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=doct0e-20&creative=9325&linkCode=as2&creativeASIN=B01DJN1F5I&linkId=f9e5263fcb9b49feb862626a1f53418f
Not everyone needs to add carbs. Some need to keep the carb count DOWN. If that’s you, here are some Paleo protein snacks you could try… https://www.mightyorganic.com/?gclid=Cj0KCQjw-o_bBRCOARIsAM5NbIOAE05HrMlCsKtNnQgHNpmIcryoMbGv9XVGmhos17xilufoqMXTrfYaAp7LEALw_wcB
Why this ☝☝ jerky? Because almost ALL regular (other) jerky is cured in sugar, and you might want to avoid that. Do you like salmon? Here’s an idea for you… https://bitesofwellness.com/smoked-salmon-cucumber-bites/
Here’s an article by a Paleo guru to validate the nutritional value of the smoked salmon above…
Here are some more protein-rich ideas…https://www.mensjournal.com/food-drink/paleo-diet-recipes-protein-muscle-breakfast-lunch-dinner/3-banana-blueberry-protein-pancakes/
And here are some specifically LOW carb snack options…
https://healyeatsreal.com/low-carb-snack-ideas-paleo-gluten-free/
https://blog.paleohacks.com/keto-friendly-snacks/
Want something specifically for postworkout snack fuel? Here ya go…
https://www.stupideasypaleo.com/2013/10/11/30-paleo-post-workout-carb-refuel-recipes/
Our online store (CLICK HERE TO ACCESS) stocks RX bars, Naked Whey, and Bone Broth Protein, which are some of your best bets for snacking while staying on-plan.
Almost all of our RX Bar stock is on-plan for the nutrition challenge (except for the peanut butter flavor), and they are EASY, FILLING, and an inexpensive snack fix.
Happy shopping! Again, here’s the link to the online store. Buy online, pick up at CFE!
Nutrition: Sauces & Seasonings!
Nutrition: Travel Guides!
Maybe it’s not specifically Paleo (I sometimes call Whole30 “Paleo RX”) but Whole30’s Official Travel Guide (click here) is super helpful for almost anyone.
I’ve personally used this guide for multiple trips with great success. While it’s specifically written to Whole30-ers, I think it’s got useful ideas for anyone traveling and eating ANY diet.
Fresh Planet Flavor has a real-talk guide travel here too.
A few extra travel-snack and “food-carry hacking” ideas can be found here.
Cooler-friendly Whole30 and Paleo foods can be found here.
StupidEasyPaleo has a helpful article with smart warnings and links for on-plan snacks you can buy if you’re planning a couple weeks ahead.
Nutrition: What to do as your Challenge ENDS!
These videos give you guidance as to how to proceed after the nutrition challenge is complete!
Fitness: Travel & At-Home Plans!
You can use these game plans for exercising when traveling, or even for doing extra workouts from home! Custom-built workout programming by Coach G!
Note: most of these workouts mimic our 60-minute CrossFit-class workouts, so if you’re in the 30-minute classes, the lingo here might be “over your head”. if you’re part of the 30-minute classes, perhaps just replicate a workout you did in class when you’re traveling.
Traveling but NO equipment is available? OR need ideas for at-home workouts? Try these no-equipment-required workouts that will definitely get the job done (or click the button below to access them).
Fitness: CrossFit Foundations Resources Page
Anyone doing CrossFit Foundations as part of their 6-week challenge can access the Foundations Resources page HERE.
Use this access code: cfexcellence
