RebelHealth International (as health and fitness are universal, not just here!)  takes a look at health, fitness, nutrition and diet, our environment, the media and advertising claims, the RDA for nutrients, our habits, our challenges, and possibly our addictions and obsessions with food and the wrong types of exercise (too much, not enough, lack of variety).   There is no “one-size-fits-all” fitness and diet plan.  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 fitness and performance through:

  • personal training to fill in deficiencies in strength, endurance, gymnastics/calisthenic skills, mobility and skill, and
  • diet coaching to help better understand ” how food works” in the body, 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; for performance we can take body composition and tweak macros on an individual basis – no cookie-cutter templates – to help athletes achieve their goals.

Contact us to schedule a consultation for personal training or diet coaching.

If you’re here to find out about the  NEXT DIET CHALLENGE…scroll down the page for all the deets!


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 12 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

Over 40 Training

Strength is King – Always!



  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!


As an athlete, whether endurance, power, strength…., many of us are “better at X than Y”. Being a well balanced athlete contributes to better overall performance as a CrossFit Athlete as well as better overall health.

Personal Training through RebelHealth – the non-CrossFit, Personal Training and Nutrition arm of the company – can help you balance out deficiencies.  For example, if you are very strong – loads and calisthenics, but when it comes to “cardio”…well, you’d rather skip it. we can help! One to two times a week for a few months and we can get you back in tip top cardio shape! Keep CrossFitting and let us work your endurance weakness.  Or, maybe you’re a great runner! Like, really great! But you can’t keep up with the loads or gymnastics in your workouts. Let us work with you on the side, in addition to your CrossFit training, to get you stronger where it counts, and where you need it. Personal training is just that – tailored to your deficiency needs.  We like CrossFit for fitness, but sometimes you need a little extra work in some areas!

Contact us to schedule a free consultation – we have experts in Olympic Lifts, Running, Rowing, Power Lifts and Gymnastics!




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  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!


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,
Chris Kresser’s website,
Mark Sisson’s website,
Diane SanFilippo’s website,
The Whole 9, www.the
The Paleo Mom, (don’t let the name fool you, this is a smart lady!)
Diana Rodgers’ The Sustainable Dish, 

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


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.  Apologies in advance!)


  1. Sign up.  Complete application
  2. Attend kick off seminar
  3. You’ll be assigned a coach.
  4. Get measured: Optional body comps
  5. Do your best throughout the month – use your coach and our resources for support
  6. Check out the “EAT THIS” and “USE CAUTION EATING THIS” lists attached above.
  7. 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: and
    • 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.


    • Sunday, February 16th @ 1:00pm


    • The rest of your Sunday 🙂


    • Optional body composition testing Thursday, February 13th from 4:00pm – 8:00pm and Friday , February 14th from 4:00pm -7:00pm.
    • Sign up at box – appointment based body composition and macros

START DATE: Monday, February 17th

END DATE: Monday, March 16th


  • $75.00 to enter.
  • The Application process to connects the participant to their coach, helps us gather data on the savviness of our athletes, and helps organize goals and troubleshoot challenges. The application is a whopper…will give us a good idea of our athletes and how to work with them – quizzes placed within it!
    1. Coach manages/tracks points per participant
    2. Coach checks in daily
    3. Coach troubleshoots with applicant (communicates with other coaches and FB group where appropriate)
    4. Coach shares with other coaches so we can all support when at the box
    5. All the coaches can be involved as the athletes have to check in on FB private group daily for a point. They’re posting their “stress management/”Ommmm”” activity.
  • You get:
    • 30 days to apply solid healthy lifestyle principles to help kick off new lifestyle habits
    • INFORMATION – no fads, just facts.
    • Daily, weekly education and information at the box, on the blog, in the FB group.
    • Private FB group for support, guidance and check ins
    • Assigned coach for daily support and accountability
    • Baseline fitness testing pre and post challenge
    • Point-based leaderboard with weekly updates done by your coach (not you this time!)
    • Optional Body Composition Testing $25.00 (Skinfold Test and Body Composition Report). Why do this? Review the body composition changes that can be made in 30 days of adequate food intake, training, and recovery.
      • Optional Customized Macronutrient breakdown based on YOUR Body Composition report $50.00. Includes Body Composition Testing (above), Basal Metabolic Rate calculation with customized Macronutrient breakdown (daily Protein, Carbohydrate and Fat grams/calories). 
      • For $75.00 we’ll meet and explain everything  in a 1:1 session. Why the 1:1? Because many people don’t understand how to break down these numbers into a meal plan that fits their daily schedule and eating preferences.
    • The winner, based on points, will receive:
      • 1 month free membership
      • …and a huge goodie bag!
  • Point system based on our foundations of health (in order of importance) where participants earn points in the following categories that we believe create robust health:
    1. Sleep – 1 point per day for 7 + hours per day
    2. Diet – specifically for consuming adequate protein (defined), adequate starch (to support performance), non-starchy vegetables for nutrient density, and water for hydration. No added sugar and no booze on this challenge!
      • 1 point daily for adequate protein (low and high levels established for each participant based on body weight -presented at the seminar – or lean body mass if doing body composition testing) We will use the IAAF’s 1.6-2.4 grams of protein per Kg of BW as the guideline.
      • 1 point for adequate starch (fuel) per day which will be between 1 and 4 cups average (50-200+) grams…we have a lot of people on lowish carb diets and we don’t want to exclude them…but our goal is to normalize them if they’re low based on their activity and goals
      • 1 point for 4 cups of non-starchy vegetables per day…so 2 cups of vegetables per lunch and dinner meal, (you get a pass for breakfast if you want)
      • 1 point for ½ gallon+ water per day (8 cups). No other liquid counts.
      • No artificial sweetener (sucralose, Splenda…..) -1 point
      • No added sugar -1 point for consuming “added sugar” -defined in kick off meeting
      • No booze! -1 point for consuming alcoholic beverages
      • Exceptions will be announced on blog.
        • No bonus for not indulging in “Exceptions”
  1. Training/Physical Activity
    • up to 3 points a week for CrossFit
    • 1 point per physical test the first week* (3 total)
    • 1 point per physical test in the final week* (3 total)
  2. Distress Management”
    • 1 point per day for employing one of the many strategies we give you for a measely 5 minutes per day. (box breathing, guided meditation (, LAX ball, yoga, stretching, ROMWOD, playing with the dog, throwing a ball against a wall…). Must post what you did to FB group for the point. That is part of your “check in”
  3. Testing – *During the training week, we will include, exclusively for participants of the Health Challenge, a minimum of two training sessions (likely 3) to improve the HIIT, Distance and Loaded tests.