Out with the Diet

Posted by Natalie on March 09, 2010 - Posted in News There are 2 comments, Add yours!

Last week the Chico ER published a brief article on the current philosophy in the Department of Nutrition and Food Science, at Chico State.  “Out with the diet”… the title, and the current mantra of dietitians in the department, suggests that people should listen to their body—and let hunger signals guide food consumption. 

In addition—folks shouldn’t get wrapped in a being a certain size—rather try to control the food choices they make instead of the number on the scale.
Theoretically all of these things sound great.  Then why doesn’t that work?  Why can’t we just feel our hunger—eat—and be healthy?  Seems simple. 
One thing that they fail to mention is your body’s hormonal response to food.  We all know what it is like to start munching on those damn tasty chips and salsa they put in front of you.  It’s easy to stop eating when you are full?  Right?  Of course not. 
I’m not completely bashing what these dietitians are suggested….I’m just saying that food quality can’t be ignored.  Eat some protein, layer on some healthy fat—and it will be a whole lot easier to stop eating when you are full.  If you make quality choices—you don’t have to battle the onslaught of food cravings that follow. 
Listen to your body, but give your body a fighting chance!

Check out some awesome food choices at Outback....

Recession/Depression and Health…..

Posted by Karina on March 08, 2010 - Posted in News There are 5 comments, Add yours!

As you all know we are living in a “recession”. That is what the government calls it anyway. My feeling is that they are too scared to call it like it is; a depression.

We may not fully be there yet but we are heading down a slippery slope of economic downturn that has the momentum of a locomotive. We have seen worse though, in our grandparent’s lifetime.

The great depression started after the stock market crash in 1929 and continued for some well into the 1940’s.

There is an interesting correlation of health to economic hardship. A ton of people lose their jobs therefore lose their health insurance. They run out of money due to the loss of that job and have make cut backs on what type of things they buy and the lifestyle they lead. Most people, rich and poor, had to make sacrifices. They did not worry about not getting ice cream; they worried whether they could give their kids a meal to eat that day. They chose not to fill their bodies with empty calories but with things like veggies, and some meat if they were lucky. Food was extremely expensive so they had to make every penny count.

There was a magazine in print during the Great Depression called Physical Culture that sold hundreds of thousands of copies a month. It was similar to a ”Muscle and Fitness” mixed with Goop.com on how you should eat during these times to stay healthy to avoid too many costly trips to the doctor’s office. The magazine promoted juice concoctions, heavy vegetarian diets, and a lot of fasting to maintain an optimal GI tract. We do not suggest some of these things, but I find it amazing that all these poor down and out people paid to buy magazines to learn how to “take care” of themselves so that they stayed healthier.

This is exactly what we are seeing in our small facility. We have seen some wonderful growth over the last few years while most businesses are having a tough time keeping their heads above water. Why I ask you????  It is for the exact same reason as the Great Depression. Tough times are here and we all know that it is better to stay healthy and be preventative then to suffer the COSTLY expense of illness.

We appreciate each and every one of our members and the effort/money it takes all of you to be a part of our gym.

During the depression, pasture-raised chickens was a necessity, not a luxury.  We’re lucky enough to have clients Karen and Merre Jope provide tasty farm fresh eggs for the trainers on a weekly basis!

Weightlifting PR’s!

Posted by Nicki on March 05, 2010 - Posted in News There are 3 comments, Add yours!

A shout out to all of the lifters who have been consistently training in our weightlifting classes!  We are seeing some great progress on the platforms!

Thursday’s 10AM class was full of personal records in the Clean.

Shawn G 86kg
Sean B 80 kg
Peter M 80 kg
Joye G 48 kg
Becky C 63 kg

Check out a couple pics from yesterday morning:

And here’s a fun video of the women’s 58kg class from the Athen’s Olympics. You will see the top lifters perform both the snatch and the clean & jerk.  These women weigh less than 128 lbs and are putting incredible loads overhead!  As I read on a poster somewhere:  “some little girl in China is warming up with my max.” Some fun perspective there

Paleo Challenge Finalists!

Posted by Natalie on March 04, 2010 - Posted in News There are 3 comments, Add yours!

It was a difficult choice...but the trainers have narrowed the challenge participants down to a final 16! 

Congratulations to the following folks:

Sharon B. 
Roz J. 
America L. 
Gina V. 
Nancy R. 
Rachelle P. 
Mary Elaine H. 
Davin A. 
Josh F. 
Jim L.
Mike L.
Justin G.
Brandon B.
Ryan B.
Mike Z.
Robert F.

Here’s the scoop on how to vote:  Finalist photos will be displayed in the trainer office for viewing.  Only challenge participants who took both a before and after photo will have the opportunity to vote.  You will get to choose the top three finishers from the 16 finalists.  Voting will begin tomorrow--March 5th and end on Thursday, March 11th.  The winners will be announced on Friday, March 12th--and winners’ pictures will be posted in a blog post on the website.

Also--we’ve got a few spots left in our March On-Ramps....starting on March 8th and March 15th.  Get your friends and family on board at NorCal!  Check out our last batch of On-Rampers working the dumb bell snatch! 

What a Feast!

Posted by Karina on March 03, 2010 - Posted in Recipes There are 7 comments, Add yours!

I want to send a huge thank you and congratulations out to everyone who attended the paleo potluck last Saturday. We had an amazing turn out!

We kicked the day off with our Saturday class which was huge. Eric opted for a team workout to change it up a bit and have people bond through mutual suffering before mowing down gourmet paleo food. We also got the remainder of the “after” photos and then celebrated all the trials and tribulations of the last 7 weeks with a feast fit for kings!

We had a staggering 25 dishes to choose from. It was a real testament to the work that goes into changing our diets and our cooking habits. Most people can slap a sandwich together which takes no creative effort what so ever. But, can you make a crock pot full of spicy carnitas, homemade green salsa, bacon wrapped meatloaf, carrot salad, or fantastic braised beef?

No worries if you can’t at this point....Here is a link to all of the fantastic recipes that folks shared on Saturday!  Paleo Potluck 2010 Recipes

We did have a three (four!) awards to recognize the top nominated dishes!  The winners are Dain with his Chilie Verde, Alleta with her Pink Salmon Salad, and Ashley Hamm for her refreshing Watermelon gazpacho. Congrats! We have a $15.00 gift card to Trader Joes waiting for each of you! (Editor’s note....Karina is being modest...her Sweet Potato Hash Browns earned top votes as well!)

Anyone who was brave enough to commit themselves to this 7 week challenge is a winner in my book. I hope you all know that this is just the beginning to the kind of progress that is possible when you make the decision to give your health, your all. I would love to see everyone continue to use what they’ve learned and move forward and wow yourself even further. Sometimes we feel as though someone else must lay the gauntlet down in order to perform. But you know what to do now, so as NIKE says, JUST DO IT!

Stay tuned for an announcement of our 2010 Challenge Finalists....coming soon!  Check out some pics from Saturday’s Festivities!

Sandbaggers or Incredible Progress?

Posted by Shawn on March 02, 2010 - Posted in News There are 3 comments, Add yours!

Call it what you want, but this on-ramp crew got it done!

Seems to be a trend starting here… exercise three days a week, clean up the nutrition… and surprise...you get results! So, with that I would like to say great job to the all of you for putting forth the effort and making your health and well-being a priority!  Take a close look at this photo we will be seeing all of these folks in elements classes starting this week!  Check out the day 1 to day 12 time changes that is awesome!  Hope you all had a good time, we did. Great job and thanks for making our job fun!

Taking it up a notch!

Posted by Natalie on March 01, 2010 - Posted in News There is 1 comment, Add yours!

The Paleo Challenge might be over...but your paleo cooking days have just begun.

NorCal Strength and Conditioning is teaming with Comanche Creek Farms and Leon Bistro to offer clients a night of Paleo Cooking.  Comanche Creek Farms will be providing locally grown produce and Ann Leon will provide an evening of delicious food and wine pairing.  The cooking class will be held on Monday, March 22nd.  It will begin at 6:30 and conclude by 9.  Several courses will be demonstrated and served--and both Ann and Jim will speak about the benefits of cooking with locally grown produce.

The meal will provide you with ideas for elegant (paleo) meals--in a hurry--something we all struggle with!

The class is will cost $60/person and $110/couple, and will be capped at 15 participants.  Email for more details or sign up on the board today!

The final days are here….

Posted by Natalie on February 25, 2010 - Posted in Events There are 3 comments, Add yours!

Have you taken your ‘After’ Paleo Challenge picture?  Make sure you come into the gym Thursday, Friday, or Saturday before noon!  No picture...no prize!!

We’re also hosting our first ever Paleo Potluck on Saturday as the conclusion to our 2010 Paleo Challenge.  Folks have been signing up all week on the board by door...and my mouth waters every time I stop to read the list!  I can’t wait to taste everyone’s Paleo recipes.  We all like to eat....and lots of us like to cook....so this is a chance to celebrate your 2010 Paleo Challenge successes, share a meal, and walk away with tasty new recipes to try!

Here are the quick details:

9AM Elements class is shifted to 11AM--and is open to all gym clients
Photos will be taken between 10:30 and Noon...make sure you come to take that photo...even if you aren’t staying to work out or hang out!
Bring your Paleo Potluck dish--ready to serve! We’ll have some power cords for folks with crock pots--but please bring your own serving dishes and utensils!
Bring a copy of your recipe and cooking instructions---we’ll display them with your food--and we’ll collect them to share with others!
There will be awards for tastiest Paleo dishes...so start cooking!

Are you on this list? We can’t wait to see how you have transformed!

CSA boxes= Great winter greens!

Posted by Natalie on February 24, 2010 - Posted in Recipes There are 3 comments, Add yours!

I’ve been getting my CSA box (Comanche Creek Farms--530-894-7775) for almost a year.  When I started last spring--it was just at the beginning of what I thought was prime time for fruits and veggies, and the box did not disappoint! As we headed into winter I wondered if the variety would remain the same. I’ve been pleasantly surprised each week to find an amazing assortment of produce in my box despite the winter season.

This week my box included grapefruit, pears, baby tomatoes, lettuce, chard, broccoli sweet potato, and carrots.  It is often more then I can get through by myself--but probably perfect for a family.  You also have the option of trading out something from your box--if you aren’t a fan of a particular item.  I actually have been forced to be more creative with cooking—so that I can use some of these vegetables that I would otherwise avoid purchasing in the grocery store.

When I picked up my box last Thursday--I was excited to see a posted menu of buffalo, beef, pork and poultry products offered through JS Bar Ranch and Covalo Pork and Beef.  The items were priced per pound--and ranged from $5.50 for sausage to $15 for the Rib Eye Roast.  I bought a variety of things--including a pound of ground buffalo.

I threw together this combination from my CSA box this week:

Saute 1/2 of a chopped onion and a couple of gloves of garlic in olive oil.  Add handful of sliced mushrooms.  Throw in chopped chard---and saute for a minute or two over high heat.  Lower the heat, throw the lid on the pan and let the chard steam down.  Then add a pound of ground meat (I used the buffalo), and cook thoroughly.  Season to taste.  Meanwhile--I whipped up a batch of my favorite veggie fritters.  This meal is perfect any time of the day--and packs well for lunch too.

Paleo--making it Mainstream

Posted by Natalie on February 22, 2010 - Posted in News There are 4 comments, Add yours!

Most new folks who walk through our door have never even heard of Paleo--much less have any clue how to follow it nutritionally.  Paleo isn’t necessarily the most mainstream ‘diet plan’ out there....however...that’s changing! 

At NorCal Strength and Conditioning we start educating you early--via On-Ramp nutrition emails, weekly blog recipes, monthly Nutrition Talks with Robb--and our yearly Paleo Challenge.  Making changes to your diet isn’t easy--we recognize that--and want to honor that process.  As we near the end of our 2010 Paleo Challenge--I’d like to give a shout out to trainer Sarah Fragoso.  Most of you are familiar with Sarah’s personal transformation, and some of you may have checked out Sarah’s Blog, Everyday Paleo to see how she makes it happen as a ridiculously busy trainer, wife and mother.  So--it may come as no surprise to you that Sarah is being nationally recognized for her ability to ‘walk the walk’--and make Paleo a successful part of her life.  She spent this weekend doing a photo shoot for a spread that will be in the April 26th issue of Woman’s World Magazine!  Sarah--you never cease to amaze me--and I am so proud of you!

Sarah started with baby steps--and so as we near the end our 2010 Paleo Challenge--recognize your small victories in the last 7 weeks...remember it is all part of the process! 

Check out Karina’s blog about the details for this final week of the Paleo Challenge....YOU MUST HAVE YOUR AFTER PICTURES TAKEN BY SATURDAY AT NOON!!