Crossfit vs Soda

Crossfit vs Soda

One of CrossFit’s recent undertaking is against big beverage companies. In particular Coca-Cola and Gatorade.  I completely admit, I have not followed these with any amount of detail because quite frankly, it does not matter to me that much.  Essentially what Crossfit and these companies are going back and forth about is clarity in advertising for their products and lack of integrity in their “science-proven” research.

2018 Nutrition Challenge at 306!

2018 Nutrition Challenge at 306!

Nutrition Challenge Brief:

After running a number of different challenges, from cleanses to Whole30 to Paleo or zone, we have decided to take a page out of CFNE’s books and do a different kind of nutrition challenge.  This challenge really just focuses on our (and CrossFit’s) philosophy on food – Eat real food, not too much, mostly plants. 

On Site Nutrition Counselling

It is with great excitment that Rebecca and I would like to welcome Sam Mitchell to the 306 staff team.  Sam will be offering nutritional counselling on site at 306.  Please read her message below: 


Hello Reebok Crossfit 306 Community!


My name is Samantha Mitchell and over the last year I have been partnering with Rebecca and Jason to bring nutrition seminars into 306.  I’m a firm believer that in the quest for healthy living requires equal focus on nutrition and physical activity. It is with great excitement that I have come on board to service the nutrition need of the 306 community in a greater capacity. Starting January 15th I will be available for scheduled consultations.  My goal is to provide you with the information you need to understand your nutritional needs and give you practical recommendations to help you achieve and maintain your goals. Weather your needs are focused on leaning out, building mass or improving an overall healthy lifestyle I will be able to assist you in creating a plan for your journey. 

Price: $50+tax/hour consultation


To set up an appointment please e-mail me at 

Sam Mitchell
BSc Human Kinetics University of Guelph 
MSc Nutrition University of Saskatchewan 


Nutritional Seminar

This Saturday, December 08th will be the first nutritional seminar that we will be holding this month.  We will also be holding a session on Sunday, December 16th.  The question that we get asked most often is. "what should I eat to get leaner?" or a version of that.  In an effort to help answer that question, we teamed up with Whole9Life, a Paleo Lifestyle company based in the USA.  We have put together a 90 page manual on Paleo eating...the what to eat, why to eat it guide to getting your nutrition in line for optimal health.  Sam Mitchell will be presenting on our behalf.  She has her masters in nutritional science, is an athlete and has some great tips and advice on how to improve our diet.  She has put together a presentation to go through the manual and taken it a step further to give you the science based answers to your questions.  Cost is $50/person and you get to take the guide book with you.  You will also have time to ask Sam any specific questions at that time.  Sign up sheets are at the front desk, so please let us know if you will be attending.  If you want to bring anyone outside of the gym, you are more than welcome, just sign them up at the front.  

First Cleanse Day...

Well today is my first cleanse day and it is going well.  I was able to do my strength program today and I still have energy.  I am not too hungry, yet;), but the snacks and tea make it easier for me to get through.  I think having no coffee is more of a challenge for me as I do love my coffee.  It is very doable, so when your day comes up, try and keep busy.  I think that I am going to swing by Cafe Sola today to get some yummy citrus green tea.    

Final week for Cleanse Group 2! New Cleanse beginning February 11th

Well, another group is finishing up their 30 cleanse and moving into the zone/paleo lifestyle.  It is so amazing to watch bodies transform in such a short period of time.  You have worked so hard and it really does show.  For the final week, I thought it would be fun if we could all be together and bring some paleo munchies to share as we go over the zone/paleo information.  I know that Monday night has not been the best time for everyone, so please message me if you can make it on Monday and at what time...we could do 4, 5 or 6 if you want to do a WOD before or after or if you are participating in the Olympic lifting class.  Please e-mail me and let me know what is best -
Next cleanse group:  I know that a number of people are interested in doing the cleanse with us.  I will have a sign up sheet at the reception desk for the next group to start.  I have realized that Monday night isn't the best time, so I am going to change it to Saturday morning at 9:30am.  The next group will start on Saturday, February 11, 2012.  I will need to order the kits by February 07th so that they get here on time.  Please let me know if you have any questions.  Keep up the great work!  

January cleanse group

Monday evening at 7:00pm will be the first group meeting for our cleanse group.  It's all ladies this time, and an amazing group.  I am so excited to see how the cleanse will work for each of you.  The December group did an amazing job and they look and feel great.  We will go through all of the products and the process with you.  We will take before pictures and measurements and then you will start your program on Tuesday.  If you have any questions at all, please feel free to contact me.  Looking forward to it!  See you tomorrow!

60 Day Cleanse and Paleo Challenge - January

Well, as the Christmas season is in full swing, I am planning the January cleanse and paleo challenge.  This year, I happen to be cleansing over the holidays, so don't have to deal with the usual challenge of adding 5-10 pounds of delicious treats and a glass or 3 or 4 of wine;).

I always find that getting back on track after a week of being 'off the wagon' can be a little challenging.  My body quickly gets used to eating more calories, a higher sugar consumption, and it starts to crave sweets, and I am a lot more hungry.  This is all very normal, however I like to get back on track as soon as I can.  When I feed my body whole and natural foods in the right portions, I feel amazing.  I have way more energy and have stronger workouts.  For me, my diet accounts for 90% of my performance and 10% would be my training.  If my diet is not dialed in, I feel tired and my work-outs suffer.  I don't have the same intensity and therefore don't see the same results.  

Now that you have been in the crossfit community for a while, you have heard the chatter about the Paleo way of eating, the Zone diet.  The theory is that this style of eating, just like our training is the way we are naturally made to eat and exercise.  I can tell you that I have never felt better than I do, eating this way.  I used to suffer daily from pain and digestion issues.  After switching my diet, I am pain free.

So, here is the challenge.  I will be taking those wanting to participate through a 30 nutritional cleanse.  After the 30 days, we will work with the paleo/zone ways of eating.  The cleanse helps to cut sugar addictions and clean out your body.  I find that it is really helpful, especially when switching to paleo eating.  I use the Isagenix 30 day cleansing system.  I have used it over the past couple years and love the products.  The protein is the best quality that I have ever tried (and I have tried a lot).  The cost for the cleanse is just over $300.00 for the 30 days.  That takes care of 2 meals a day for the 30 days as well as your cleanse and support tools.  We will start on January 09th, so I will need to know who is interested so that I can order all the kits in by January 02nd.  We will take measurements and before pictures and track the progress.  We will do the first session at 7:00pm after the last WOD.  This will give us a chance to go over the products as well as take measurements and the before and after pictures.  If you want to bring a friend who isn't a member, just for the cleanse, feel free.  They can come to that 7pm session.  

Feel free to research the products at   If you are interested, please send me a quick e-mail and I will get all the information that I need from you.  Please let me know by December 29th if you want to participate as I need to get organized for the group.  

Lastly, enjoy the holidays.  Laugh, eat, be merry and enjoy the company of friends and family.  Be sure to participate in the activities that 'feed' you, whatever that may be:).  See you soon!


Great job December cleanse crew!

We were planning to run a 60 day cleanse and paleo/zone challenge to start in January.  Well and eager group of 306 athletes approached me and wanted to get started right away.  I warned them that Christmas season is here and it will be extra hard with all of the extra temptations.  They wanted to do it anyways and figured it would be a great way to not gain those extra Christmas pounds.  I agreed and decided to join in on the fun;).  

Well, we started last Saturday and today was our first official check in day to see how we are doing.  I have done this before and know first hand how well it works, but I was amazed how well everyone is doing.  5/7 of us weighed in and lost a total of 30 pounds and each person lost anywhere from 4 - 7.5 inches!  The power of the cleanse is amazing.  Such a great way to get your diet on track.

If anyone is interested in joining the January group, please e-mail me and I will get you the info -  

Keep up the great work!