This is another administrative-ish post – I’ll return to actual content soon. But first, our “no box box” concept generated a lot of positive feedback. Thanks to everyone who contributed, and who sent me your thoughts via email. I was especially happy to receive encouragement from other affiliate owners – I think there’s a whole lot of referral potential in both directions, considering our nutritional clients live all over the country, and a huge part of our program will involve getting their training in line. There are still a whole lot of kinks to work out, but we’re excited and moving forward with the new concept. Which brings me to today’s administrative topic.
I’ve been thinking about the big-picture direction of the blog, specifically as it relates to my “30 Day” program. To rewind for a moment, I first posted the ’30 day’ idea in July, and kept up a month-plus of posts exclusively tailored to that concept. After about six weeks, however, I decided to move on and write about other topics. To my surprise, however, (a) people continue to use whatever topic I post as a mechanism for their 30 day efforts, (b) there are still people jumping on the 30 day bus for the first time (hello, CrossFit Austin!), and (c) as Jake commented this weekend, some of you original 30 day’ers are coming back for rounds two and three.
So clearly, there still people out there following along. And that got me thinking about the program in general, and all the participants. What happened when you got through your first cycle? Did you abandon, re-up for another 30, learn from the experience and settle somewhere in the middle? Are you missing the community here, missing the support, wanting to ask more questions or get more advice but feel like you no longer have a venue? And THOSE questions got me thinking about what to do here on the blog, and/or over at the 603 site.
First and foremost, does this 30 day thing need a permanent (or long-term, at least) home, with weekly posts dedicated solely to the program? I can do that (and moderate, offering advice and answering questions), as long as I leave room for other good posts relating to nutritional, training, etc. On that note, what else do you want to see around here? Maybe you’d like to read more random, fun posts like “The Maureen Martone Rule” (coming this week!), or maybe I include some Q&A where I answer emails on the main page, or maybe you want more behind the scenes stories of affiliate ownership, or any combination of ideas.
In summary, I’d like to tailor the blog (and the 603 site) to what the community needs, and what it’s currently missing. I want to make ALL of our stuff easy to follow, easy to keep up with and easy for readers to contribute and interact. So help me figure out where to take this, because things are moving quickly and I don’t want to miss any opportunities here. I know, I know… you’re used to ME telling YOU what to do. But I’m HAPPY to take some direction from the only people who matter – the people who read my stuff. So sound off. I’m listening. And thanks, because without you, it would just be me and my Dad reading this post. (And he has a genetic obligation to read whatever I write.)
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I think giving the 30 day challenge a permanent/long term home is good. As the weeks go by, I'm always hearing about another affiliate that's jumping on board for a paleo challenge (Merle and his guys at CF USA are starting tomorrow i think). In addition to the support, having the occasional, "here's the latest brilliant and delicious thing to make veggies taste good" recipe post would also be fantastic.
I'd also like to see any combination of the things you suggested…i think the stories of affiliate ownership would be enlightening and very helpful for those with aspirations to open their own box
30 day challenge – a permanent home with details about how other boxes/participants are doing, stories, etc. similar to what Robb does.
Affiliate ideas – GREAT idea, a lot of us have those aspirations and a lot of us train or work in boxes, so this will help.
30 Day program.. More Please! You did a great job outlining the basic details. Would like to see more snack tips and meal ideas. You are doing a great job.
I enjoy reading your blog.
All the best.
Ginny
I miss your posts about your own workouts. You had a few ah-hah moments that stuck with me (not going after PRs during strength work for example), and they were enjoyable to read. I was very surprised no mention of the "Power to the People" programming and your own personal take on in made it to this blog.
It was entertaining and fun to watch your growth as an athlete, to see someone else who wasn't a firebreather, but who was making slow, steady gains through hard work.
Really good suggestions, all. I had a feeling the 30 Day needed a home, and I'm really happy to provide the venue (and use that as a dedicated spot to answer your questions, offer advice or guidance or even host "guest posters" from the community.
Justin – it's funny, I've received more notes from people who say they enjoy my training posts simply because I'm NOT a firebreather. I never really thought about it that way, but I AM an outstandingly average CrossFitter, and it's nice that people feel like they can relate. I actually have a post in the works about our PTP program, too! I'll get that up soon.
Definitely give the 30-day challenge a permanent home. Every time I read in the CF forums, or elsewhere, about Paleo, I hear people suggest to others to do a 30-day challenge to jump start their "change" of diet. More often than not, they'll point people to your blog anyways. A forum, or dedicated page with meals/snacks/recipes and other tips would be great for the community.
I agree that the 30-day challenge needs its own home. What about a website with a few static pages that explain the challenge and handle FAQs, a blog that gets updated with new challengers, success stories, and other news, and a forum for the community support?
I wouldn't do it here though. This is where I like to come to hear about Melissa stuff, and I don't want to lose that.
So, in line w/ the "no box concept" maybe you could look into some "digital coaching".
Seems like you attract a lot of remote crossfitters. People who are not tied to a specific box or train out of their garage (like me).
Maybe you and Dallas could have weekly segments where you break down someone's back squat or kipping pull-up. Provide suggestions, things to work on, then circle back w/ them a couple weeks later to check on progress. Use the net as your "box" so to speak.
Just another idea.
Jack, its a heck of an idea. There could be a "premium" service here beyond what is already out there, as a Paleo-coach. Melissa, maybe take some cues from Rob W. and get into "consulting" :)
+1 for wanting to hear about your own training/progress again, Melissa :)
Also, Jack…that's a good idea too. I was thinking about something similar, but wasn't sure how to put it into words.
I'd love for the 30 Day Challenge to have a permanent home.
I'm about 40 days on the program and have never felt better. I check your blog (and others) to get some more inspiration, too.
Also, what about exercise ideas for those of us that can't do the CrossFit program right now?
Keep on keepin' on because it's all so good, Melissa!
First off – Your dad is adorable! And that's a huge fish!
Second – I love the regular 'Melissa'/Random Fun Posts, though I think the occasional Q&A would be fun to read, if you happen to get an especially good email or two.
Third – Though I did my 30 day challenge and I've gone to a moderate, 'Mostly Paleo' version that I think is easier to sustain, I am still always on the lookout for the latest Paleo tips/recipes/support. So I think a dedicated Paleo sub-section of your blog would be very much worthwhile. I would read it, anyways :)
Thanks!
Giving the 30-Day Challenge a regular home is a great idea. Today is Day One for my second go-around now that I'm home from deployment and past my vacation/f-off time. And this time I'm taking my family and friends along for the ride.
Personally, I point a lot of people to your postings for info on the 30-Day Challenge and as a Paleo resource in general. And it seems keeping it up would just be a benefit to the community (nevermind it being a launching point for more detailed consulting services). You've certainly gotten a lot of eyeballs to your blog with this topic–maybe now it's time to build on it.
Also, I think a lot of people tune in to read your writing style. Ultimately, the way your frame and write about a topic is how people relate to you and enjoy what you have to say. Keep it up.
Cheers,
Karl
Melissa I have to agree with everyone on the 30 day Challenge. I got started just by stumbling onto your blog and now have adopted Paleo as the way my family eats.
I miss the blogs and comments about other peoples efforts and journeys into Paleo. Keep posting about it and I will keep reading and eating Paleo! I tell many people about this site because it is easy to read and addictive!
I also vote for just your random blogs. I enjoy your style of writing and also am an average crossfitter! I have been doing it for a month and definitly drank the koolaid!
Keep up the good work!
PS I just signed up for a nutrition seminar with OPT! I'm waiting for my chance to get to a Robb Wolf cert
+1 to Jack, Justin, Q+A's, fun stuff and the 30 Day Paleo Challenge home. It's all good. You'll know what's working best by looking at traffic, comments, links back from other blogs, etc.
Love it, guys. Thanks for the suggestions.
Regarding finding a home for the 30 Day program… I don't want to make that yet ANOTHER dedicated blog, separate and distinct. Holy crap, how many of my sites are you going to want to check out every day? I think the full 30 day program belongs over on the 603 site, with a special category (page?) all to itself. I'll transfer all the posts from here, and make sure there's a related post (or two) every week for people to leave comments, questions and offer support specific to just the 30 day program.
The 603 site is going through a MAJOR redesign in the coming month, as we transition from straight WOD programming to our nutritional/training/rehab/consulting practice. All of Dallas' and my related science-y stuff will go there, all the "Urban" stuff (the fun posts, behind the scenes musings, etc.) will stay here.
So you still have two sites to keep up with. And I still have two sites to maintain. I'm okay with that if you are.
Melissa
Chelsea – my Dad is the coolest. He quit his job as a corporate overlord to be a fishing boat captain in Alaska a few years ago. He then returned to the mainland, moved to the Keys and has been a beach bum ever since.
We should all have his life.
Maybe I'll get him to do a guest post one of these days. He may be a beach bum, but he's the smartest businessman I know, has more common sense than all of us put together and he drops the tough love like nobody's business. (Where do you think I got it from?)
Melissa
First time poster but a long time followerer !! I think your idea sounds wonderful and I am really interested in the nutritional aspect of what is to come. I have always struggled with my weight and my diet. I have followed many "diets" with much success !! I have been eating "paleo" for many months now but was still tracking my calories/fat/protein until about a month ago when I let go of all of that which was huge for me :o) I suffered from always wanting my food to be perfect but all of the post's here were such an inspiration. I am in my mid thirties and knew I didn't want to live the rest of my life allowing food to have such a hold on me.
I have been cross fitting since mid march and am loving it !!
I do have a question if you don't mind…………… Lately I have been very hungry and am worried about eating too much. Would you recommend increasing my protein or my fats to help with the hunger ?
I look forward to what is to come. You truly are a wealth of information that many of us would not have access to if it weren't for you.
Thank you for sharing all of your knowledge with those of us who are not as educated !!
First and foremost, does this 30 day thing need a permanent (or long-term, at least) home, with weekly posts dedicated solely to the program?
Yes I am down 36 pounds because of the 30 day thingie and it saved my life.
What happened when you got through your first cycle?
Support from the good people here.
What happened when you got through your first cycle? Did you abandon, re-up for another 30, learn from the experience and settle somewhere in the middle?
I tried adding dairy back and found out I do better if I limit my dairy to butter. I only cheat once a week with wine and once on my Birthday.
Are you missing the community here, missing the support, wanting to ask more questions or get more advice but feel like you no longer have a venue?
Yes
I like the idea of a permanent home for the 30-day "Challenge".
Speaking of which, I'm restarting mine officially. Ate a bunch of (sugary & salty) peanut butter last night, due to it being the only available fat source (long story).
Day 1, hurrah.
Sista Pea: Thanks for the first time comment, and saying all those nice things. As to your question, though… I can't possibly answer that for you. Are you hungry because you're not eating enough? If so, eat more. I don't know whether that's more protein or more fat, because I don't know how much you're eating now, however. What I DO know is that fat satiates far better than carbs, so if you are hungry, reach for a handful of nuts, some avocado or olives before you reach for a piece of fruit. Hope that helps.
Steve – I love your thoroughness. I have also found that butter is 100% okay, while the majority of other dairy items is not. I'll take it – butter is a delicious treat.
Melissa,
I really think having a venue, or at least a once a week blog posting on 30days to a new you, or keeping up the new you would be a great idea.
It would be great also if some 30 day challenge success stories could be featured, and also some 30 day callenge not so successful stories featured. I am too much of a perectionists, and need a reminder that if one messes up, it's ok to start again right where they are.
I know you are focusing on nutrition. And I appreciate that! But I also loved your workout posts, and your thoughts on everyday random life.
More recipe ideas, or at least links to great recipe finds would be helpful. Or maybe you could have a once a month posting where people can give their own reicpes in the comments?
I think your current thread on posting about nutrition is meeting a real need, so keep it up! You're doing a great job. Your posts give needed info, and ideas to help us practically apply that info. It just would be nice to have a WOD posting or a random life posting occasionally to help us remember that you are a real human that we can relate to. Know what I mean?
I plan on starting our 30 day challenge in Nov (Yes I must be crazy doing this going into the holiday season!!!!)
Thanks so much.
Melissa thank you so much for your thoughts. I guess that is where I am having a hard time finding the balance and knowing if I am eating enough. I am working on eating until satisfied but then find myself hungry within about 1 1/2-2 hours after. Sometimes sooner.
I have been aiming to get 1lb of protein for my body weight (130 ish is my weight). Is that a guideline you would agree with ?
Even though I am not tracking calories I have been measuring my fat based on 1600 calories (what I ate when I did track) a day at 35%. So about 62 grams a day from stickly fat sources ( ie nuts,oil,avocado .
Do you have any thoughts based on that info?
I would love to lean out so I am having a hard time finding the balance of eating enough but not too much to still allow for fat loss.
Any thoughts or words of wisdom would be greaty appreciated :o)
Once again thanks for everything !!
Sista Pea, my dear… any one of my long term readers would know what I'm about to say.
How are you CrossFitting on 1,600 calories a day (and at a BW of 130#)? Holy hell. You are not eating enough. Protein seems reasonable, and I don't know what you're doing with carbs, but that is nowhere near enough fat. Bump it up a bit at a time until things start moving and shaking. Most people I've seen do really well when fat is about 50% of their overall calories. This is even more important if you're cutting carbs below Zone proportions.
Oh Melissa for someone who once survived on the low fat/no fat band wagon this is such a scary concept. But if you think it will help I will do as you say. Wild to think that adding more fat will help me lean out and lose body fat. I know that people have had wonderful results with your guidance so bring on the fat……….. How much of an increase should I do and how often?
On the carb front I really watch what I eat. The only carbs I do consume are fruits and veggies.
Thanks again !! It means more then you know :o)
One more thought …………… Do you feel like all you do is eat ?
Hi Melissa et al,
I did the 30 day thing and at the end of 30 days went to a 80% paleo daily effort. I lost my motivation when I did not really see or feel any significant changes. The 30 days was easy to follow and I was super dedicated, but after that length of time and no weight loss, and no real gains as far as how I felt I decided the effort was not worth it. I want to be convinced otherwise, because after watching all the Dr. Sears vids on CF mainsite I realize its the 'silence' that we sometimes need to listen to. ike I said, I am 80% paleo with cheats every day of sugar of some sort. But I continue to feel pretty good, and continue to do well in my wods (just got a 4:44 Fran -a4 minute pr, and a 9:45 Elizabeth – a 3 minute pr). What kind of advice do you give to people like me who want to optimize health, but don't really see or feel any big changes when being really strict? I do have body fat to lose, but even with the extra weight I can run pretty fast, and obviously do not suffer on my metcons. It is a confusing position to be in when the advantages are not glaringly obvious, and that is why I stopped being 100% paleo.
Maybe you have some words on this?
One more thing: I am seriously working on saving some cash up to hire you as my official nutritional consultant and official total and complete make over ass kicker. But it's gonna take some time…..
melissa!
I love the 30 days, I just finished mine and don't plan to go back. I plan to go paleo 90% of the time. I have leaned out a ton and I feel amazing! However, I didn't really use the site at all for support. There are a ton of people out there I think who see or hear about the idea but don't even use this site for a support group. As an FYI, I am a trainer and have taken to posting lots of food an recipes I find and try on my blog because I needed it and so did my clients. I am currently working on my campaign to "say no to the holiday sugar coma" by finding and trying recipes that are paleo and will still please on thanksgiving etc. I think that recipes and the like are very helpful for people who think that paleo is so limiting when it really isnt. I have found that my clients want to be spoon fed the answers (I tried the Melissa approach of, " I'm not going to spoonfeed you answers" but the comments I got later on about "how can I help you better" were always more info on food and recipes.) I would love for you and everyone here to jump on the very paleo holiday season bandwagon!
here is my blog also just in case. http://www.empowerfitness.org
and also, having said that there are people who do the 30 days but don't do the site, I still think the 30 days needs its own site. It's great to go to get the initial rules and see and learn if you want to have the resources.
I agree with everything Steve posted above :-) Someone will always be starting a 30-day challenge now whether it is their first, second or third round.
A section in there specifically for recipes/ food suggestions would be really helpful so that you don't need to review older posts for ideas.
Thanks for all of your support Melissa and I really hope your virtual affiliate works out!
I totally relied upon this site, the guidance Melissa put out for the inital 30 days and the Comments posted to get me through questions and concerns. During the initial 30 dyas I was allowed to stop taking a medication that was treating a chronic swelling situation. Still not taking that med – Whoo hooooo!
At the end of my 30 days I had my measurements done including Body Fat by the same gal who had done them 60 days before. No significant changes. What the … ?!? I panicked. But, after I stepped away from the bowl of buttered popcorn I realized what I had done to cause the stall out. During the first 2 weeks of my 30 days I had adhered to the sleep plan. During the last 2 weeks I let life get in the way.
The next day I repeated a WOD I had done just prior to the 30 days so I could compare performance. (Newbie CrossFitter here!) I did Helen on July 14 w/ jumping pull ups – 18:32. I did it again on Aug 28 to see how I would do one month later/pre Paleo, 15:20. Finally, post Paleo, 14:00. – 1:20 in 30 days felt great!
The next week I got my first ever full on pull up. No kip – just a pull with all your might pull up. Hell Yeah!
My current meal plan is pretty much Paleo still with a Skinny Latte each workday morning from Starbucks. I don't 'cheat'. I do plan ahead and allow my treats from time to time. I have had 3 beers, a bowl of popcorn, and some seriously awesome nachos that I bet were made with some fake cheese product. Ohhh – they tasted so good and did not suck the life out of me like I had thought they might.
I am in the experimental stage – I can tolerate butter, but have not tried cheese yet. I am totally intolerant of caffeine – throws me against all four walls! I do not miss pasta like I thought that I would.
Yes, I agree! The 30 Days needs a permanent nest! For now I just dont have the time to read up on the nutrition side nearly as much as I know I need to. This new Affiliate concept is very exciting to me – it absolutely provides a service that is needed!
I would like to encourage people to talk about their post-30 day plan. It's something I've been curious about since the movement ended in July (the big one in July).
I am on day 16 of paleo and I have mixed feelings about it. I feel good (I don't get enough sleep, so I take that into consideration), but I also miss going out to dinner (there is very little you can eat without being slightly annoying to teh people you are with and the waiter, and honestly, without a glass of wine, what's the point?).
The most surprising thing, I do not miss chocolate. No urge for deserts. I am really sick of hunks of meat though. Especially for lunch since no lunch meat alloed in paleo. I also refuse to order food online (no no wheat free flour for me…)
I see myself going 80% paleo when done. Just because I do think what Melissa said is already true. I think about food differently. It annoys me how much added crap is in everything, and it might be placebo, but it's nice eating things with minimal ingrediants and no added sugar.
I think my husband, on the other hand, might go running back to pizza:) It'll be interesting to see…
Ok I just really skimmed all the comments and I am SO glad to hear it looks like there will be a dedicated 30 day area… I did the whole 30 days, felt great. And somehow just woke up 45 days later not only back to eating HORRIBLE but in even worse condition. I am trying to blame being drugged by a federal agency, maybe I was a scientific research study. OR maybe I am just a lazy bum that needs more than 30 days to stick to something. Either way my bad for screwing up, BUT, going to the grocery store right now to set everything straight. Maybe once the site is up and running I will be well on my way. Ok off to shop!
Oh and Karl, my boyfriend was giving me a whole LIST of reasons why he couldn't do this for 30 days… I waited patiently for him to finish and then told him your story of your first 30 days. Man did that shut him up, he is now on board as of today. :)