I’ve supported, pushed, and followed the “paleo” diet  at CrossFit Ocean Isle Beach beginning in 2009.

However, in the past few years the idea behind the Paleo Diet has been grossly abused and misused. The accused “fad diet” actually became a fad diet. Paleo bread. Paleo brownies. Paleo Ice Cream.

And wait for it . . .

Paleo Pills. Yep, a magic pill! Can you believe it? I’m still not 100% sure how you can package meats, veggies, fruits, nuts and seeds in a pill, but when I heard about it, I knew it was time to distance myself from the term “paleo.”

So I’ve quit the Paleo Diet, and, instead, I simply reverted back to eating clean: lean meats, fish, eggs, vegetables, some fruit, starch and nothing processed.

What’s the difference from the Paleo Diet, which promotes eating lean meats, fish, eggs, vegetables, some fruit, starch and nothing processed?

A label.

If you can put a label on it and call “healthy” people will bite. Consumers often spend more time researching diet pills and quick fixes than they do actually learning about food and nutrition, which goes against everything I believe in as a nutrition coach.

Instead of selling quick fixes like diet pills and Paleo labeled “goodies” chock full of unnecessary sugar, I practice, preach, and teach a mindset of gaining health for longevity. Once you understand there are no shortcuts and learn how to fuel your body properly, you’ll really understand and experience the benefits of a healthy diet and lifestyle – and on a long term basis.

Simply put: Eat clean. Train hard. Live life.

Karen Candia | Nutrition Coach

This past weekend I visited my family in Connecticut. I got to hold my baby niece . . . briefly. She was crying so I quickly gave her back to her momma. But lately I’ve been thinking, if I ever want to have a family of my own I am going to need to learn to disconnect. How can I ever have a baby if I am incessantly nursing my iPhone like it’s a newborn?

While I was away for four days, (two of which were Saturday & Sunday), I had 15 text messages from CFOIB clients inquiring about their memberships, billing charges, protein orders, class sign-ups, class cancellations and the like. FIFTEEN TEXT MESSAGES. I even had a few text messages that asked, “Did you get my email?”  (Those are my particular favorites.)

Now, if you are reading this and sent me a text this weekend please don’t take it personal. This blog post has been a long time coming! I know that I am 100% at fault for the weekend & late night interruptions. I have been on demand to all of my clients 24-7 since I opened the gym in 2009. It’s been the trend, the norm, the way I operate. Heck, even my voicemail says “you can text me at this number . . .” 

But no more! 

This blog post is my cry for help. 

Please help me to disconnect after business hours so that I may one day have a family of my own  . . . So I can be a slave to my crying baby instead of my ringing cell phone. 

From here on out I ask that all general inquires be addressed by email to karen@cfoib.com or phone call/voice mail 910.443.9190. I will respond within one business day or sooner. 

Additionally, as we have requested since 2011, all membership or billing inquires must be emailed to billing@crossfitoib.com. 

I will hold up my end of the deal and not text you either! I will disconnect completely from work on Saturdays & Sundays and after 7pm on weeknights. And I promise I will (one day) make you that SuperBaby ya’ll have been hassling Kevin & I about for the past 5 years! I will also be a much happier person which is good for everyone in the long run, (just ask KJ).

In closing, I know that I am not alone in the iPhone struggle. There are a number of nutrition coaching clients I work with that are ruled by their cell phones, emails and/or clients. Technology is a wonderful thing, but being on demand to your iPhone can cause a lot more harm than you are probably aware. The majority of us really need to change how we manage our cellphone use. I challenge you to reevaluate the time you spend on your phones, email or social media versus the uninterrupted time you spend with your significant other and children. You will be amazed at the positive impact that managing your cellphone the right way will have on everything you do!

Karen Candia

Owner & Head Coach

CrossFit Ocean Isle Beach
910.443.9190

PS: Here’s the adorable baby who inspired this post . . .

5 Month Transformation & 11 more pounds down!

I’m shrinking!!! So glad I’m not that girl anymore in the picture on the left. Thank you for all that you have done and continue to do to help me succeed! -Whitney

FITNESS & AIM

A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds

B.
Five rounds for time of:
Dumbbell Complex* x 5 reps
Toes to Bar x 10 reps

*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

SPORT

A.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Sets 1-2 – 65-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85-90%
*Sets 7-8 – 90-95%
*Sets 9-10 – 95-105%

B.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

C.
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Note reps achieved for each set.

D.
Three sets of:
Single-Arm DB Row x 10 reps each @ 2111
(move up in weight from last week)
Rest as needed
Strict Toes to Bar x 8-10 reps @ 3110
Rest as needed

CrossFit MOM

Advanced
3 rounds
7 overhead squats #45
7 front squats #45
7 back squats #45

Intermediate
3 rounds
6 overhead squats #25
6 front squats #25
6 back squats #25

Beginner
3 rounds
5 overhead squats pvc – #15
5 front squats pvc – #15
5 back squats pvc – #15