World-Class Fitness in 100 Words:

   Eat meat and vegetables, nuts and seeds,
some fruit, little starch and no sugar. Keep
intake to levels that will support exercise but
not body fat.
   Practice and train major lifts: Deadlift, clean,
squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups,
dips, rope climb, push-ups, sit-ups, presses to
handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.
   Five or six days per week mix these ele-
ments in as many combinations and patterns
as creativity will allow. Routine is the enemy.
Keep workouts short and intense.
   Regularly learn and play new sports.



Crossfitters know that the only way to obtain a proper athletic weight with optimal performance is by adopting a  Zone Diet, sometimes known as the 40:30:30 Diet.

Why the Zone?

The best feeding  plan is one that balances macronutrients, or,  the big 3 different types of food (protein, carbs and fat)  in a way that promotes all-around health, keeps your hormones at beneficial levels ( for both boys and girls), fuels athletic performance, and supports healthy body fat levels.

The best guidelines Crossfit found for balancing it all out are those described in the Zone "diet." Think of food in terms of  blocks, or combinations of protein, fat and carb. Feasting on one without the other two screws you up.

A "block" is a unit of measure used to simplify the process of making balanced meals.

7 grams of protein = 1 block of protein
9 grams of carbohydrate = 1 block of carbohydrate
1.5 grams of fat = 1 block of fat

Each meal or snack should be composed of equal blocks of protein, carbohydrate, and fat. (40 % of its calories come from carbohydrate, 30% from protein, and 30% from fat - always aim for this balance.)

How many blocks you should eat per day? Well it's different for men and women (bloody sexism) and  based on your current size (bloody sizeism)


The Official Zone Site can be found here

Heres a brilliant PDF to download that tells you how to make up blocks.

Here is a useful site to visit, to explain the Zone further


The Zone Foundations Class

Post image for The Zone Foundations Class
Clip to Evernote

by ANDREW on JANUARY 23, 2012[EDIT]


The basics of the Crossfit London approach to  a healthy diet is the Zone. We base all our initial education on the Zone as it appears in the Crossfit Journal No 21.

Download your free copy . You will need to know it really well to get the most out of the Zone Foundation Classes ( thee are lots of tests, with burpee penalties!)

The trick of mastering the Zone,and to  getting all its benefits ( weight loss, nutritional understanding, enhanced performance), is being really, really simple. The almost unbearable temptation is to attempt to change it. I’ve seen beginners , from day 1 combine the Zone with intermittent fasting, cheat days , reducing the carb content blah, blah.

The aim of the Crossfit London zone session is to get you  do a months worth of  the basic zone: as its written in the journal .

So when reading issue 21 what do you need to “get” ?

What are the principle messages?

1) the zone has broken down all the types of food into 3 types.

Carbohydrates, protein and fat.

2) Every time  you eat, or consume calories ( drink stuff) , your meal must have all three types of food in it . You dont have to scoop all 3 types into your mouth at the same time, but at the same  sitting ( they can be spread over a starter, a main course and  a”pudding” ( gosh you can tell Im over 50!).  The most basic example is this.If you are inspired by old sayings and you decide that “an apple a day keeps the doctor away” is a good plan, if all you do at that snack is to eat an apple , you are not Zoning. A proper snack, would be ( for example) an Egg for the protein, the apple ( which is carb), and some nuts for the fat.

3) Finally, you need to balance the proportions of these 3 types of food. You must eat in a strict ratio  of protein to carb to fat.

How the hell do you do that?

This is the same problem that all economies have. How do you make a medium of exchange that puts a value on different things.  If you go to market with a goat, is that worth 1,2 or 3 chickens. If you got a chicken and  you got a DVD in exchange,  is that a fair trade??

Advanced economies use currency: The Zone uses “Blocks”

So, how do you match up protein with carbs and Fat: All foods are different. The carb content in bread is not the same as in  an apple: the fat content of meat varies as the wind blows.

Enter the BLOCK.

Rather than say, put some protein and carb and fat on your plate, we say put , 1 block of protein, 1 block of carb and one block of fat on your plate.

How much of a certain  type of food goes to make up a block is done for you. Issue 21 has columns with types of foods, and the amount of each  you need to use to  make a block./( see below)

To really understand that, you measure and practise ( and we will show you how in the foundations class).

But to give you a more practical example, from our apple snack that I mentioned before: a one block snack would be  1 egg, half an apple and 3 almonds

4) So you need to be able to use “cups” and a scale. ( we will show you how)

5) finally you need to understand how many blocks you need. Once again, Crossfit simplified  this into this chart

At the end of the zone foundations class, you will have practised and drilled these concepts ( in  a fun lively environment: which will include finger painting  crayoning  and picture you can take home to your mum to put on the fridge).

Then its 4 weeks of practise ( if you want to).

After this  there will be other sessions  where we will discuss in (boring) detail food quality, paleo, intermittent fasting, high/low protein, blood types  but for now, you need the basics.

The obvious question. Is this diet good for you. It could be a wacky fade  diet. it could be ok for some, but not ok for you as an individual ( you may have an illness that means you need to eat in a certain way). Every  diet observation we give you  is based on the assumption that you will take the information and get your doctors input into it, and use the internet and other  research  methods to understand how your body uses food.

Good Crossfitters take  responsibility for what they eat. You too need to take responsibility for what you put in your mouth.

See you at a Zone Foundation class, I’ll be presenting along with the phenomenal Kate . I’ve got all the flashy qualifications: Kate learned her business in the trenches.






We at Crossfit London, tend to be anti supplements, but there is growing evidence to support the use of fish oils


To Paleo or not to Paleo, Is there a question?

By Todd A. Ferguson

It is known that Palaeolithic man were hunter gatherers sometimes the hunter sometimes the hunted, most of the time though it was our ancestors who were at the top of the food chain. Nature provided an immeasurable bounty of plant and animal life as food. If we as modern humans were to be confronted with this 'smorgasbord' of food the vast majority would most certainly die of starvation.

I know that's a bold statement to throw out there, but let's think about it for a moment. The closest way we may ever get to hunting is making the decision about whether to go to the butcher or the supermarket. Let's face it, the pre-packaged leg of lamb does not run very far or fast - the best it will ever do is slip onto the floor and present itself as a treat to Fido. As for the fruit and vegetables, most of it is pre-packaged anyway and heaven help us if they break out of the irradiated, gas filled, flow-wrap packaging.

We have for the most part forgotten how to forage and hunt and our food world no longer comprises of seasons. We get bananas, strawberries and broccoli year round and in winter we get eggs - yes eggs are also seasonal.  Most of us could not tell what the difference is between a beef skirt and brisket. We prefer our meat extra lean - not on the bone - and if it's not bright red, plump and dripping with injected water, we don't want it.

With a trip to the supermarket a shopper will be confronted on average by 47 000 products. Half of these would be food related - 90% of which would not be recognised as food by our ancestors going back two generations. If the food was recognised, the ingredients would undoubtedly not be. In their lifetime, our Palaeolithic ancestors would be lucky if they were confronted by a quarter of these choices, and worryingly we would not regard almost 90% of it as food.

The difference is, our ancestors thrived even with a 'limited' food choice. Us being here is proof of that survival.

As modern humans we seem to be hell-bent on undoing all that survival.  We may live longer but this is partly due to better medicines available and medical advances. Most of the ailments that plague us now are modern diseases which are brought about by intensive farming methods, dietary misconduct, and pollution from those farming practices.

Don't get me wrong. I don't want to go back to the good old Palaeolithic days - frankly I don't think they were that good. We died relatively young - generally between the ages of 35 and 40 - and if you were injured and you survived the healing process but it left you crippled, you were often a burden to your tribe. Extra mouths to feed around the camp that did not help contribute toward the tribe's survival were often left behind when the tribe moved on. In our perception, life was not fair - it was downright tough.

It was not the survival of the fittest - although we know they were just that from Palaeontologist and Archaeological studies of bone and muscle attachments.  They had up to 65% better muscle structure than us because due to our sedentary lifestyles, ours has changed.  Survival was down to those that adapted to change.

The specialist in nature is also set for extinction. Whether it's food or exercise, we must not allow ourselves to become specialists. That's why this year's Crossfit Games 2009 were so amazing to see. No one could specialise - it was truly a constantly varied workout across broad time and model domains.

So let's get down to basics. Forget about the leg of lamb - the pesky dog just won't be fed tonight.

How do we survive nutritionally in the Silicon/Information Age with bodies adapted to the Stone Age?

 We have the best of both worlds at our feet - an abundance of food and good medicine -yet we don't live much past the threescore and ten as promised. More and more we are relying on the medical innovations to keep us alive. This is a conundrum that we all face.

We are bombarded every other week with a new 'Super Food' and a new proven way of eating - or not eating depending on the way journalists are leaning that week. We are even getting fat because of a virus according to Jo Willey who is a Health Correspondent of The Daily Express (Jan26th 2009). That could be my problem. Who cares about Swine Flu? It's the 'Lard Virus' we should all be petrified of.

Our governments are now involved - as if they ever weren't. Here in the UK we have a Health Tsar to head the combat of obesity. Not because the government is concerned for your wellbeing, but because it has calculated that obesity related diseases will outstrip smoking related diseases by 2015, and by 2020 will all but cripple the National Health Service.

Of late there has been a flurry of interest in the Palaeolithic or 'Caveman' Diet. They are considered by some as a 'fad diets' (3) along with all the others - Atkins at one end and 'The Zone' at the other.

Firstly it is a very tough ask to say what exactly our ancestors ate. In fact we know from some excavations that food varied from area to area with the 'locals' eating what was readily available - something we are just relearning now. Some groups or tribes ate grains as long as 17 000 years ago. It is believed this group later discovered beer about 10 000 years ago and that they lived in the Near East (4) Mesopotamia.

Some tribes live almost exclusively on fat and meat. The Eskimo diet - comprised largely of fish, fish roe and marine animals, including seal oil and blubber - allowed Eskimo mothers to produce one sturdy baby after another without suffering any health problems or tooth decay.(5)

The low fat school claims that the cave man ate lean meat supplemented by copious amounts of plant foods in the form of sprouts, roots, fruits, berries and leaves. Other investigators disagreed and believe that the cave man sought and revered animal fat first and foremost, along with the meat to which it was attached, and ate very little in the way of foods from the vegetable kingdom.

Interestingly, both schools of thought are in agreement that the cave man diet was Spartan - lacking foodstuffs that were either salty or sweet.(6)

For the amount of physical activity that took place from day to day, it is estimated that a 70kg person needed around 3 500kcals per day. This intake continued until the late 19th Century. Compare that to modern humans - it's an extra 1 500kcals per day.

I was once told many years back; "If you can't hunt it and kill it, or if you can't pick it and eat it, don't eat it!" That statement has some premise to it and is essentially Palaeolithic in its makeup. Incidentally, I was also told at the same time not to go swimming as I might be mistaken for a whale and harpooned.

 Compared to ancient tribal lifestyles, the lives we lead today are positively sedentary. Yet the type and quantity of that food we consume is just over the top. We don't need to eat as much as we think - in fact we thrive better on a calorie restrictive diet.

So what exactly are we meant to eat?

Truthfully, we are capable of eating and processing just about anything - even perfecting methods of eating poisonous plants of which Soya is one of. We are even able to digest the 'Twinkie' which has, believe it or not, no less that 35 ingredients. Little wonder we developed allergies and intolerances to certain foods along the way.

What we should be eating is meat, vegetables, some fruit, nuts and seeds, a little starch and no sugar.

Anyone heard that statement somewhere? It's something that is quoted frequently on the Crossfit web site and affiliates across the planet.

Your body is a very greedy biological creation. Its two main biological functions are to procreate and to keep you alive long enough to bring those offspring to an age where they can fend for themselves. At present, that involves everything until your children ask for the keys to your car and you tell them to get a job and buy a car or take the bus.

I am going to throw something else into the mix. We need to eat seasonally. Try eating food that is available locally and not flown half-way around the planet. If you can afford it, eat organic foods. If budget is limited - which at this time we do need to take into account - above all else, try to ensure that the meat and dairy products you eat are organic. Why?  There are just too many hormones injected and fed to farm animals. These hormones enter the food chain and then we wonder why our children are maturing younger and younger and why we are developing more cancers than ever before.

Fruit and vegetables are a slightly different matter. If they are not organic, make sure you wash them well before eating. This should remove most of the external pesticides on the fruit and vegetables. There is no process that I know of that can remove the hormones from animal products and that's why organic is better, if not for you then for your children.

This leads us to a whole new and even more complex subject; 'The preparation of food' and 'How often did our ancestors eat?' (More importantly how often should we eat?)  We will cover this with detail in a future article.

For those of you who are not inclined to follow the Palaeolithic eating format, I believe Michael Pollan said it best in his book 'In Defence of Food'.  "Eat food. Not too much. Mostly plants"




(3)    Ballinger, Clint 'Beer production in the Ancient Near East unpublished


However, we do take this opportunity to remind you of Government food intake guidelines (the Food Pyramid).


We think this model is wrong, but it could be a starting point for you

Fats and Oils
use sparingly

Milk,  yogurt & cheese group
2-3 servings a day.
A serving is 1.5-2oz of cheese or 1 cup of yogurt or   1 cup of milk

Vegetable group
3-5 servings a day
A serving is1/2 cup cooked vegetables or 3/4 cup vegetable juice or 1 cup leafey vegetables

Fruit Group
2-4 servings a day,
a serving is a medium piece of fruit or 1/2 cup cut or cooked fruit or 3/4 cup fruit juice

Meat, poultry,  dry beans, eggs & nuts
2-3 servings a day
2-3 oz meat or 1 egg or 1/2 cup cooked beans

Bread, cereal, rice & pasta group
8-11 servings a day
1oz dry cereal or 1 small muffin or 1 slice of bread or
1/2 cup cooked cereal or rice or pasta

Whilst we  as fitness clinicians know these guidelines to have way too much carbohydrate and not   enough protein, we do like some of the elements:

1) You must weigh and measure and control your intake.
2) There is a variety of food
3) There is no invitation to stuff in as much as you like of any sort of food. Its always  measured
4) Its probably way less then you are eating at the moment.

What is wrong with it is too much emphasis on carbohydrates (and manufactured ones at that), a failure to distinguish between good and bad foods  and good and bad fats, and not enough protein. But its a start.

In the meantime get some  food  measuring cups and a scale that weighs  as small as an ounce.



Its part of my job description.

I must do other peoples  exercise regimes, go one other peoples courses, follow other peoples programming and do other peoples diets, otherwise we lock ourselves in our box in Bethnal Green and crawl up our own bottoms. Our job is to be open, listen, learn, assess and criticise.

So it was inevitable that I had to do a month of the cult  Paleo diet .

Ill report at the end of a month how it went , but for now, I wanted to share a few thoughts with you. I would like to publicly attack one of the assumptions behind the Paleo diet. The assumption is, that in dietary terms,  we have not evolved to cope with the bad  current day food supply, fast carbs, bad fat, salt laden protein. Obviously there is great supporting evidence: diabetes, heart trouble, obesity, and other woes

But, lets tun this on its head. What does evolution mean. It means getting rid of  less successful species and types. Nasty but true. So if we stop looking at diabetes, heart disease and obesity as illness, but as a naturally occurring "weeding out mechanism",  we have been trying to evolve for the last 200 hundred years. The only problem is that doctors and do gooders keep on stopping the natural process. If we let the diiabetics, the obese and the  broken hearted follow their life style to its natural conclusion without medical intervention, they could, within a few generations, drop out of the gene pool, leaving us with a type of human who can survive on a high carb diet, and who is able to moderate their food consumption in an environment of plenty.

Obviously Im talking at a high statistical level. On a one to one basis,  no one would wish anyone a premature death:We probably have too much humanity for that.

Im no fan of carb,( Im writing this as I  have a spare few minutes and wanted to brew up some mischief) , but if you leaf through  Caesers "The conquest of Gaul" it becomes clear that to maintain armies in the field, (or people in urban centres) you need them to eat carbs ( a ration of grain, or some bread). its not really  possible to  give every legionary some meat, salad and vegetables and some fish oil capsules:other than what they can forage:  if you are part of a 53000 person army, forage becomes hard to come by.

Over the last few days Ive eaten  meat, fish, fruit , vegetables nuts and fish oils pills galore: all   have been jetted in from around the world and now Im dependent on a fesh, pure food sources. I suspect that if and when ( and possibly if)  I go back to normal eating, wheat,  milk and "meddled with" meat will make me ill.

The problem is  this. If we have a crisis and our cozy western world goes bottoms up, it will be those who can eat refined carb who will be able to survive better. After all, when there are famine and disasters,  we just ship in corn and rice: We dont  food drop olives, avocados and curly lettuce.

Does it come down to greed. Why should we stuff luxury food in our mouth that could never grow near us  and claim to be living a natural lifestyle while the other half of the world starves. As a british paleo man what  should I be eating? Deer, blackberries, apples? That sounds dull!

On another level, why would I want to be mimicking the  food choices of  a group of morons who thought that dragging stone around the wiltshire countryside was a useful pass time .  I like having  a house, an internet connection, a car ( although im getting rid of it soon). I love civilisation:

But, this said, 3/4 days of eating clean, and I dont "eat", I "refuel" with as much emotion as filling up ( my soon to be gone) car with petrol. Gone  are the violently fluctuating  cravings,  but also gone are the enhanced mood that a sugar buzz gave  me,. As my fellow sufferer kate says, " i just feel slightly miserable".  For me, its strange to have gone 3 days without milky coffee with sugar: Its the 1st time in 42 years ( yep, my loving parents allowed me  coffee and tea  at the age of 8!). Whats worse, ( or better) is that after a 4 day  lay off, we had a cheat meal of bread and cheese and coffee. and didn't like it!

Am I facing a life of emotionless food? have I broken the spell? Am I never to get high on the  over-consumption of carb ever again??

 Andrew, Confused of Bethnal Green, Stemler


cognitive behavioural treatment of obesity


By Andrew Stemler 

In  2005 I (further) infuriated my "weightloss lecturer" on a reps accredited weight management course by actually buying my own (expensive copy) of 'cognitive behavioural treatment of obesity"  by Cooper et al., and the "Handbook of Obesity Treatment" edited by Wadden and Stunkard. At that time, Cognitive Behavioural Therapy (CBT), in obesity treatment,  reigned supreme.

It was the antidote to "insane" and "improper "diet regimes like the zone, paleo, atkins etc. According to the commentators and dietians,  the food pyramid combined with CBT, would do the trick. In all fairness it was the "new" government pyramid that actually  suggested that refined sugar was "not so good". A few years before, anyone daring to suggest that Carb was not God was  pilloried as a charlton.

CBT treatments (BTW)

1) are based on a cognitive conceptualization  of the processes that maintain the problem
2) are designed  to modify maintaining mechanisms, the predication being that this is necessary  for there to be lasting chane
3) use a combination of cognitives and behavioural procedures  to help the patient  identify and change the targeted maintaining mechanism

Anyway, thank God for long term studies. according to  Zafra Cooper in

"Testing a new cognitive behavioural treatment for obesity: A randomized controlled trial with three-year follow-up" "featured in Behav Res Ther. 2010 August; 48(8): 706-713.)

"Two main conclusions may be drawn from the findings. Neither is new. The first is that among people with obesity it is remarkably difficult to maintain a new lower weight following weight loss. It can be done (Ikeda et al., 2005; Wing & Phelan, 2005) but it is not common. The reasons for this are not known. It is possible that the processes specified by the CBT theory do indeed operate but that our treatment was not sufficiently effective at changing them. Thus it is not possible to determine from this study whether the theory is incorrect or whether CBT was not sufficiently potent. Alternatively or additionally, other processes may be largely responsible for weight regain.
The second conclusion has far-reaching implications. It stems from the finding that sustained behaviour change in people with obesity is remarkably difficult to achieve, unlike the situation with people with eating disorders (e.g., Fairburn et al., 2009). This is a sufficiently robust finding to make it ethically questionable to claim that psychological treatments for obesity "work" in the absence of data on their longer-term outcome. A further implication is that psychosocial research on obesity should perhaps shift away from work on treatment and instead focus on prevention"

Wow. Its all crap!

Its good though to look at the escalating endorsement of low carb approaches; look at Foster et al,  Ann Intern Med. 2010 Aug 3;153(3):147-57. "Weight and metabolic outcomes after 2 years on a low-carbohydrate versus low-fat diet: a randomized trial" which concluded

"Successful weight loss can be achieved with either a low-fat or low-carbohydrate diet when coupled with behavioral treatment. A low-carbohydrate diet is associated with favorable changes in cardiovascular disease risk factors at 2 years"

Who knew

Keep an eye out as Crossfit London starts  its process of  reviewing and assessing obesity treatments that work. we will be needing volunteers to trial approaches, so, if you are interested in being a part time guinea pig  drop me  or kate an email.

Bread: Lectins, Goo, Mucin, secretory IgA.3,4. and a big dose of spin

I have no idea if bread is evil. I know that I love it, and that my life without it is a misery. I do know the "vegetable lobby" is dead against bread. I thought it was because of the effect on the  Gylceymic Index (oh those happy early fitness instructor days).
As a hypertensive, I'm suspicious of bread because of  its excessive salt content: but there is, increasingly, lower salt bread available, and as I discovered in later life, I could always eat a slice a day, rather than the  loaf recommended by the state registered dietician  ( who knew!)

But apparently, its  Lectins, not Carbs are the real evil. Lets get skilled up and learn what lectins are. have a look at this article

So lectins are wolves in sheeps clothing, they sneak up on (gut ) cells, pretending to be , well sheep presumably, then they stick a dust buster into the cell wall, meaning it wants to hoover up every bit of sugar going ( so, a wolf, with a vaccum cleaner, disguised as a sheep........ in your intestines…..) .

So, every loaf of bread does that to every  intestine cell? ( Its, just that that's a lot of wolves….)


"Glucosamine is specific for wheat lectin and it is this specificity that may protect the gut and cartilage from cell inflammation and destruction in wheat (or gluten) responsive arthritis"

Doesn't that mean that if you have Glucosamine, you are ok, and can eat bread?

But certainly many people tolerate these foods - why?

The answer lies in the balance of gut flora and a person's immune system.  When you have adequate "beneficial flora" ( oooh, I sense a TV Advert) , it serves as a protective barrier against substances that travel through the intestines, including lectins.

But importantly, beneficial flora are needed to keep the production going in the intestines of two lectin-protective substances, mucin and secretory IgA.3,4.

Mucin, like lectin, is a "glycoprotein" ( use this word at parties) in the mucus lining of the intestines.  When lectins travel through the intestines, they should have mucin to bind to, rather than intestinal cells.  But if mucin is missing, lectins will bind to intestinal cells instead.  Secretory IgA also binds to lectins, preventing them from causing damage. (Buts JP, et al. Digestive Disease and Sciences. Feb 1990. 35(2): 251-56.)

According to  Cordian et al "the interaction of dietary lectins with enterocytes and lymphocytes facilitates the translocation( this is bad)  of both dietary and gut-derived bacterial antigens to peripheral tissues, which in turn causes persistent peripheral antigenic stimulation. In genetically susceptible individuals, this antigenic stimulation may ultimately result in the expression of overt  rheumatoid arthritis" (British Journal of Nutrition British Journal of Nutrition (2000), 83: 207-217 Cordain et al)

This is a useful source as it  reminds us that there are lots of things in your gut that you don't want in you, which is why some stuff passes through us, others get "slimed", and, more importantly,  that's why you have a gut.

But it can break down in 3 circumstances

(1) disruption of ecological equilibrium which allows intestinal bacterial overgrowth,

(2) deficiencies in host immune defences, and

(3) increased permeability of the intestinal barrier (Berg, 1992).

Failure of intestinal barrier function resulting in the systemic spread of gut-associated bacteria has been termed bacterial translocation( I actually like this word and want to use it more at parties).

This is why, apparently,  its important to take some nice live yogurt every so often, if you are a pisshead/ fast food eater, every few days would be a good idea. Don't fall foul of marketing. Food companies are still  the deceitful fuckers they always have been, so most probiotic yogurt is just a liquid sweet.  An interesting observation  comes from another blog writer  (

"The only problem: Some so-called probiotic bacteria don't contain strains medically recognized as beneficial. As one expert told Tara Pope Parker, "To say a product contains Lactobacillus is like saying you're bringing George Clooney to a party. It may be the actor, or it may be an 85-year-old guy from Atlanta who just happens to be named George Clooney."

So just be careful, treat bread with suspicion( there's still an addictive sugar rush, and you may be one of the unlucky ones), and eat a bit of live yogurt ( the plain boring stuff). Above all,  be conscious of the motivations of  the diet advisor. I know of  diet experts who fess up to being x vegetarians ( presumably fanatically so) and now all they can see is their mums arthritis, and they set out on a misguided mission to "save everyone" even those that don't  need it. Mind you, if I knew someone had auto-immune issues, I'd suggest they knock out bread as a trial. (but they need to have the auto-immune disease)

I was also surprised to learn that, allegedly, if you have dairy issues, its worth trying yogurt as its already partially digested and easily  available to your body.

Still, I think the real warnings are, "everything in moderation". Notice patterns , because you could be one of those people who cannot take bread. Act on the info.  But also watch the "religious nutters" I've read loads of times about lectins. No one ever added the bit about how the body deals with them.

So that's a bit "spun" isn't it boys and girls


The new Crossfit London HQ
and training venue is

Unit 9
Malcolm Place
Bethnal Green,
E2 0EU

for more details


The Biggest Loser 

I was fascinated to read Barry Sears online review of the dietary strategies used by the biggest loser and some of the real secrets of their success.

1) Ccreening: the luxury of a tv programme is that you dont have to take all comers: poor knees, bad heart, bit of diabetes, theres probably no chance that you will be on the biggest loser

2) Choosing the motivated. One of the make or break skills (is that the right word?)  is motivation. Apparently the 1st show in 2005 had 225,000 applications. You should be able to find  10 or so " specially motivated" people.

3) You get Paid.........

4) an isolated environment away from white bread and sweets...

5) you get a camera put on you ( the effect can be magical)

6) you  basically get a Zone diet:  "According to the speaker, the real secret is that they are fed a Zonelike Diet with 45 percent of the calories coming carbohydrates (primarily non-starchy vegetables and fruits) with a very limited amount of whole grains, 30 percent of the calories from low-fat protein, and 25 percent from good fats, such as olive oil or nuts. The typical calorie intake for the females is 1,200 to 1,600 and for the males about 1,800-2,400. The typical 300-pound contestant will consume about 1,750 calories per day. Finally, you spread the balanced calories over three meals and two snacks during the day."





 What should you do now

1) Buy the "Elite Fitness Guide" at our shop £12.99

2)   Book onto our Beginners course

3)  Book a place on the i-course

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If you want to learn how to olympic lift, ring train, deadlift, squat, loose weight, get faster, improve your blood pressure, change your body composition,  learn proper dietary principles, master cool gymnastics moves and earn yourself a fit and healthy future