Programs

The Balboa Way is a structured and proven regimen integrating a combination of mobility, flexibility, strength, endurance, conditioning, and agility.

CrossFit is a broad, general, inclusive fitness program that focuses on improving performance and daily movement.

This high paced, high energy workout focused around body weight, cardio and light dumbell/kettlebell work will surely get your heart rate up and leaving you gasping for air wanting more.

Wait… what EXACTLY am I supposed to eat again??

We know this whole thing can be a bit confusing at first.  The nuts and bolts behind the whole thing are outlined below.

Eat with Abandon

Meat: This includes any animal such as beef, veal, lamb, goat, pork, moose, yak, llama, bison, rabbit, elk, venison, alligator, bear etc… Fowl: Chicken, turkey, duck and other fowl as well as their eggs. Eggs from pasture- raised animals are preferable. If those are not available, try to find omega-3 enriched chicken eggs. Do not worry about the cholesterol in the egg yolks, the yolk is the most nutritiouspart. Do not eat egg whites exclusively (i.e. egg white omelets), eat the yolk or the whole egg, not the just the whites. Fish and Seafood

*Meat that is wild caught and/or grass-fed and/or pasture-raised is preferable to factory-farmed and grain-fed.

Vegetables, roots, tubers, and bulbs: Anything in the vegetable category is an excellent choice. Starchy vegetables and tubers are great sources of carbohydrates and should be consumed in place of grains and legumes. These include yucca, carrots, parsnips, potatoes, squash, sweet potatoes, taro root, turnips and yams. Regular white potatoes are acceptable but must be peeled prior to consumption.

Fats: Saturated fats, olives & olive oil, avocados, and coconut (meat, oil, flour) are our primary choices.

Dairy: Occasional consumption of fermented dairy options such as stinky cheeses, yoghurt (with live enzymes), and kefir

Fruit: Fructose is a time bomb that becomes problematic beyond a certain amount. Research indicates that more than 40-50 grams of fructose per day (from added sugars) leads to undesirable health outcomes. Chronic overconsumption of fructose triggers most, if not all, aspects of the metabolic syndrome. We recommend people get their carbohydrates from starch and glucose while trying to minimize fructose. This is especially important for individuals on high carbohydrate diets. Reduce the serving size if you are going to pick a fruit that has a high metabolic fructose content.

Limit Nuts & Seeds: Better choices in the nut category include macadamias, cashews, and hazelnuts. Almonds aren’t terrible. Seeds are generally rich sources of linoleic acid because they can be eaten in large quanti- ties (the serving sizes are typically in the tablespoon to 1/4 cup range and can be misleading). Sunflower and sesame seeds are terrible choices in the seed category. Soaking nuts prior to consumption is recommended but not necessary.

Avoid Avoid natural or artificial sweeteners or sugar alcohols: This includes agave nectar, HFCS, table sugar, brown sugar, turbinado sugar, maple syrup, molasses, honey, candy, rice syrup, coconut tree sap nectar or sugar, sorghum syrup, any type of syrup, aspartame, sucralose, stevia, neotame, acesulfame potassium, saccharin, xylitol, sorbitol, erythritol, maltitol.

Avoid vegetable oils or seed oils: This includes but not limited to; Almond oil, Apricot kernel oil, Canola oil, Corn oil, Cottonseed oil, Flaxseed oil, Grapeseed oil, Oat oil, Peanut Oil, Rapeseed oil, Rice bran oil, Safflower oil, Sesame oil, Soybean oil, Sunflower oil, Walnut oil, Wheat germ oil.

Avoid grains, cereals and pseudo-grains: Cereal grains including: all varieties of wheat (spelt, einkorn, em- mer, durum), barley, rye, oats, triticale, corn (maize), rice (including wild rice), sorghum, millet, fonio, and teff and legumes. Grain-like substances or pseudocereals including: Amaranth, Breadnut, Buckwheat, Cattail, Chia, Cockscomb, Kaсiwa, Pitseed Goosefoot, Quinoa, and Wattleseed (aka aacacia seed). Pseudocereals are the seeds of broad leaf plants whereas grains are the seeds of grasses.

Avoid Legumes: This includes soybeans, alfalfa (a.k.a. lucerne or lucerne grass), clover (a.k.a. trefoil), mes- quite, carob, guar bean, haricot beans (a.k.a. white beans, navy beans, pea bean), kidney beans (a.k.a. red beans), broad beans (a.k.a. fava beans, field beans, bell beans, tic beans), chickpea (a.k.a. garbanzo beans, In- dian pea, ceci bean, Bengal gram), green peas, bean shoot, lentils, split peas, butter beans (a.k.a. lima beans), canned baked beans, green beans (a.k.a. runner beans, French beans, string beans, snap beans, mung beans, mash bean, green gram), black beans (a.k.a. urad, urad dal, udad dal, urd bean, urd, urid, black matpe bean, black gram, black lentil), black-eyed peas (a.k.a. black-eyed bean, ChawaLie, Lobia, Mulatto-Gelato), bean sprouts, lupin beans, pinto beans (a.k.a. mottled beans), Yardlong beans (a.k.a. bora, long- podded cowpeas, asparagus beans, snake beans, Chinese long beans), hyacinth beans (Indian beans, Egyptian beans), winged beans (a.k.a. goa beans, asparagus peas, winged peas), common beans (a.k.a. Cannellini beans, shell beans), pink beans, snap peas (a.k.a. sugarsnap peas), snow peas (a.k.a. Chinese snow peas), peanuts.