RebelHealth is the part of our company that encompasses both the philosophy we embrace at CrossFit Rebels as well as our own (your coaches’)  lifestyles related to the “health” side of health and fitness.

RebelHealth takes a look at nutrition, diet, our environment, the media and advertising claims, the RDA for nutrients, our habits, our challenges, and possibly our addictions and obsessions with food.  There is no one-size-fits-all diet and living a life of constantly trying to adhere to something extreme isn’t a “life”.  We need to find a healthy normal and be able to maintain it.

We help those wanting to improve their health, or their CrossFit performance THROUGH their diet, understand what they know and don’t know about how food works, why we crave certain foods, what “real food” is, and most importantly, how to change your mindset and your routine so that you are always prepared with healthy meals and snacks.

If you’re here to find out about the  NEXT DIET CHALLENGE, click that link.


There are over 300 posts in the RebelHealth Blog – it stands alone, separate from the WOD blog. Every one of the Paleo or Health Challenges hosts a post a day with information designed to slowly educate the participant on food, how your body “processes” it, and how to find what “mixture” of carbs, fats, and proteins (otherwise known as “your macros”) is right for you.  You can start your perusing HERE.

Some of the more popular, educational posts are:

Macros Part 1, 2 and 3 (also below)

Good Health Starts With Your Diet

Revisiting Post WOD Carbs

What about Dairy?

Why use Caution with Grains?



Body Composition

Meal Planning


You must invest in your health. You must make that commitment. It’s a responsibility you have to yourself, your family and your community.

You’ll find there’s an investment required…both personal (time) and financial (money), but like any “investment”, you do it so it pays dividends in the future. At the turn of the century through around the 1950’s American’s spent around 34-40% of their income on food.  Today, we spend around 13% of our income on food. Check out this great graphic from VisualEconomics.com.  And we’re definitely sicker as a population today than we were in the past 100 years. It’s time for a change!

And that’s why we created RebelHealth…you have to be a Rebel for your health in order to be healthy these days…you have to fight against mainstream “health”.  What do we mean by that? Health is often defined as the absence of disease. We believe we should be way beyond that. Not just “the absence of disease” but clinically healthier than those even borderline with the common diseases of western civilization: high blood pressure, heart disease, high cholesterol, diabetes….and the list goes on.  Knowledge arms you and prepares you so you know what to do – what to eat – how to prepare…how to find the best deals on healthy foods…whether you choose to follow what you know is right or not is for another time! THERE’S NO LIMIT TO WHAT YOU CAN DO WITH KNOWLEDGE.  We will invest with you – but not without your commitment.  In other words, if you’re committed, so are we.  If you’re looking for someone to do this for you, you’re in the wrong place. If you’re looking to go on the cheap, you’re going to see a lot of canned tuna because like in the past, health seems to be linked to the quality of food. 


We’re not a subscription site, we’re not a private, members-only blog, and we don’t keep our theories on nutrition, the outcomes and successes, or how we run things a secret.  For the most part, we put it all out there for you to see, whether you’re an athlete at our box or not.

Once or twice a year we run “Paleo or Paleo-ish Challenges” and they’re huge successes!  In fact, they’re an absolute blast to be a part of, they work, and they’re educational.  From our tracking to point systems to the summary of our kickoff seminars,  we operate along the premises of CrossFit where knowledge regarding our health and fitness should be out there for everyone to see, not kept a secret.   So, yes, we will (and have already been) copied by other boxes, and that’s OK.  Really, it’s fine.  Each of our “Health Challenges” we’ve done has evolved and they continue to get more informative and more effective.  It’s OK that our format, forms, and our three new keys to success will be “borrowed” by other gyms to make their Challenges more effective because after all, it’s all about making us healthier right?  All of us!



  1. There’s a saying:  the food quantity (your macros) determine your body composition (% body fat/% muscle mass) and your food quality determines your health. Chew on that as you make decisions on what you put in your body and as you decide what will guide your choices
  2. Lead with protein. When creating meals, prioritize protein.  Ensure you get enough (.7-1.0 grams per pound of body weight – for CrossFitters), and consider eating it first in a meal. Studies show eating protein, fat and non-starchy veggies before starch helps keep insulin levels more stable than eating starchy carbs first in a meal.
  3. Eat a ton of colorful non-starchy vegetables.  Eat them in season when possible.  Use the EWG’s Dirty Dozen list to determine when you go Organic (it’s not always necessary – especially with the “Clean 15“).  Variety is both the spice of life and also the key to getting enough of all of the various nutrients you need from food in your diet. These nutrients are essential for cellular health.  The fiber content is high in this food group and the nutrients (antioxidants, vitamins, and minerals) are high here! From carrots to bell peppers to tomatoes to cucumbers to ….you know, there’s a vast array of foods in this super-healthy category.
  4. Eat high quality fat…and no, eating fat is not going to raise your cholesterol (there is no link between dietary fat and blood cholesterol levels) or make you fat. It’s going to make your skin glow, keep your brain functioning right and help all of your cells function optimally.  Olive, Coconut and Avocado oils, grass-fed butter or ghee, nuts and seeds, avocados…all healthy choices!
  5. Eat fruit in season, and based on your goals. For the most part, fruit is a carbohydrate that lies in between non-starchy vegetables and starchy vegetables on the carbohydrate scale. In excess, it can stall weight loss and because fructose is digested differently from glucose, limiting it when body composition is a goal can sometimes benefit the end-goal.
  6. Eat enough starchy vegetables to support your activity and /or training. In other words, the more active you are, the starch you deserve. That could be anywhere from what we recommend, which would be the least processed foods like potatoes, white rice, ripe bananas, beets, squash or plantains.  Sure, donuts, bread, etc have a place in some people’s diet but not as the norm….rather as treats and when you need to be social.
  7. Learn how much you need to eat to gain muscle, lose body fat…or whatever your goal is. We created three separate posts to educate our athletes on “the numbers”.  Check them out
  8. Find support!  
    • Rebels on Paleo-ish  is a face book group established a LOOOONG time ago to provide dietary support, information and motivation for members of our gym who are trying to “clean things up”. The group is for Rebels only and our goal is: keep it clean, but be social and live a fun life.  Sometimes it’s super active, and sometimes you can tell everyone’s on a Dairy Queen binge…it’s fun…you should try it! Find us using the link in the title and ask to join. You can participate or just follow the discussion.  While the title is Rebels on Paleo-ish…we are also a social group. We’re not Nazi’s 🙂
    • Let us help you: write down what you eat for three days. Be specific: what you eat, when and how much.  Tell us your goals, and we’ll help you out. But remember – garbage in = garbage out. We’ll be able to tell by the effort you put into this tiny task, how much effort you’re really willing to put into changing your diet. So do it right!
  9. Avoid extremes.  If you are generally under control with your diet, and you want to experiment with intermittent fasting, ketosis, Carb Nite/Carb Backloading, or other versions of bio-hacking, we’ll support you. What we want to see, though, is that you respect your body and understand that you are what you eat – and often you are what your food eats. So finding a happy place with food is much more recommended than starting with an extreme. 
  10. Depending on your age, the effects of a bad diet in the past may play a role in your current health.  Hormones, life changes, stress, sleep, training volume, all affect us differently at different stages in our lives. There’s no one cookie-cutter program that works for everyone. But this is your life, your health, your performance and your diet…it’s up to you to experiment and find what works for you – meaning your health, your body composition, your performance.  How you “look, feel and perform” is at the very root of all of your decisions.  Make them good!



Below are some resources, websites, etc. for your information and to help you understand MORE of why this is so awesome!

PALEO RESOURCES from RebelHealth (websites, books, other)


Robb Wolf’s website, www.robbwolf.com
Chris Kresser’s website, www.chriskresser.com
Mark Sisson’s website, www.marksdailyapple.com
Diane SanFilippo’s website, www.balancedbites.com
The Whole 9, www.the whole9life.com
The Paleo Mom, www.thepaleomom.com (don’t let the name fool you, this is a smart lady!)
Diana Rodgers’ The Sustainable Dish, https://sustainabledish.com 

The Paleo Guide to Food Additives,
by Paleo Leap
The Definitive Guide to Oils, by Marks Daily Apple
The Paleo Guide to Chocolate, by Paleo Leap
List of Cold Water Fish
List of sugars and sugar substitutes – coming soon
The Dairy Manifesto, by The Whole 9
Paleo Poor: Your Guide to the Grocery Store, by The Whole 9
The Definitive Guide to Grains, by Marks Daily Apple
List of Cold Water Fish
EWG’S Seafood Resource
Why no gum?

THE POTATO ARGUMENT – read the data and you decide!
*Dr. Cordain on “Are Potatoes Paleo”
*Mark Sisson, playfully on potatoes
*Robb Wolf on potatoes
*The Whole 30 on potatoes
*Chris Kresser’s take on potatoes



When you see us offering the next challenge, try it… for 30 days (or 21 in some cases)!  30 days…one month…a small time commitment for the beginning of a lifetime of health!  30 days to see if eliminating possible food addictions, food allergies, gut-damaging foods makes you look, feel and perform better…doesn’t sound that hard, right?    Every year, multiple times, we “launch” into  structured Challenges here at the box, but if you want to try it yourself, all you need is a little time to plan, a guideline from which to plan your meals, some support, and the desire to be as healthy as possible

 diet challenge

The next challenge date is to be determined.  

As of this year (2018), we have worked with over 600 people through Paleo-ish and Health Challenges. That’s a lot of practical experience! Our educators are experienced, educated and best of all: real life tested.  If you’ve never been overweight, or too thin, or had trouble adhering to a diet or exercise routine, it’s hard to coach up someone who has. Our coaches and educators have real-life experience to match their education! 

(P.S.- we are in a slow process of rebuilding the RebelHealth (nutrition) part of our website. Some of the links on the right side don’t work. Apologies in advance!)


  • TBD


  • TBD











  • WHAT:
  • WHEN:






  1. Sign up.  Easy sign up this time: name on the whiteboard at the box. List will be available for sign up on ___________
  2. You’ll be assigned a coach.
  3. Get measured: this requires only stepping on the scale and sharing that number with your coach -just once
  4. Record changes. You’ll do this in RebelHealth at the box based on the scale every time you walk in the door.
  5. Check out the “EAT THIS” and “USE CAUTION EATING THIS” lists attached above.
  6. Have Questions?
    • About the way the challenge works? Attend the meeting.
    • About what to eat and how much? Attend the meeting
    • About which foods are carbs and fats? See EAT THIS and USE CAUTION WITH THAT above or meet your new friends: www.google.com and www.wikipedia.com
    • There will be a new FB group just for this challenge.

As always, we’ll have copies of the documents above at the box in the RebelHealth Room at the box.