Back by Unpopular Demand - Thursday Challenge from 3/18/2010
AFAP
200M Sprint (1st 100M under load)
200M Sprint (1st 100M under load)
200M Sprint (1st 100M under load)
200M Sprint (1st 100M under load)
Explanation: 100M up the ramp with any odd object from a 10lb plate to an 80lb sandbag. Place the object at light pole #CO4 and sprint back to the garage for your next odd object. Vary the objects and weight.
Then:
25 Pull-ups
25 Push-ups
25 KettleBell Clean & Presses (25 each arm - you choose the weight)
25 Sit-ups
Then:
200M Sprint (1st 100M no load)
200M Sprint (1st 100M no load)
200M Sprint (1st 100M no load)
200M Sprint (1st 100M no load)
Explanation: Go get all your odd objects and bring them back to the garage.
Wednesday, March 31, 2010
Sunday, March 28, 2010
Lifestyle Challenge - Start Simplifying Life
Last week I brought to light that diet and exercise were not the only issues which needed to be addressed when trying to achieve your New Years Resolution to lose weight and get healthy. The writer of the article suggested that we examine the current structures and systems of our lives to find out what areas sabotage us from achieving our goals.
A few weeks prior to that, I touched on the subject of cortisol and how high levels of it may sabotage weight loss efforts. I have additional information I obtained from an article I read (womentowomen.com) which I would like to share regarding cortisol, stress and the adrenal glands:
Stress and the adrenal glands
Unlike our ancestors, we live with constant stress. Instead of occasional, acute demands followed by rest, we’re constantly over-worked, under-nourished, exposed to environmental toxins, worrying about others — with no let-up.
Every challenge to the mind and body creates a demand on the adrenal glands. And the list of challenges is endless: lack of sleep, a demanding boss, the threat of losing your job, financial pressures, personality conflicts, yo-yo dieting, relationship turmoil, death or illness of a loved one, skipping meals, reliance on stimulants like caffeine and carbs, digestive problems, over-exercise, illness or infection, unresolved emotional issues from our past or present and more. The result is adrenal glands that are constantly on high alert.
The destructive effect of high cortisol levels
What is cortisol? In its normal function, cortisol helps us meet these challenges by converting proteins into energy, releasing glycogen, and counteracting inflammation. For a short time, that’s okay. But at sustained high levels, cortisol gradually tears your body down.
Sustained high cortisol levels:
• destroy healthy muscle and bone
• slow down healing and normal cell regeneration
• co-opt biochemicals needed to make other vital hormones
• impair digestion, metabolism and mental function
• interfere with healthy endocrine function; and
• weaken your immune system.
So how can we simplify our current lifestyles in an effort to make time for diet and exercise and to reduce stress? An article I read (fitnessspotlight.com) suggests 15 ways …..
Below are just a few ways to start (this weekend!) and apply to your lifestyle. You may find that freedom that comes from becoming less attached to things (or needing more things) and finding appreciation for what you have. You really have everything you need to be happy right now, but it is all in your perspective.
• Take a Fast From Technology – TV, cell phones, computers, video game, and other forms of technology. While useful, can take away time from other positive life experiences that you may be missing out on. Go for a walk, go hiking, go have a picnic, go to the beach, or just sit around and take time out for yourself to clear your head and get perspective. It’s your time, so use it wisely.
• Learn to say “No” to people – Again it is your time, do you really need to be running around doing things all the time? Pick and choose what things you would like to participate in because they bring you a positive feeling, and let go of the rest. It’s ok to say “No” to people, you are not obligated to do anything. Take control of your life.
• Keep all your Mail in one Place and Deal with it Once- Don’t leave it scattered around the house, have one inbox for all mail and set aside time to go through it whether once a day or week. When you do go through it , take care of it right then and then file or toss it. No clutter. As those stacks of bills may be just sitting in the back of your mind all day causing you worry and concern.
• Check Email at Specific Times – Same rule as mail above, except you are not checking your email inbox all day. This could be at work or home. Just log one once in the AM and once in the PM (or whenever you want to set a schedule), read mail, respond right away and file it or delete it. Don’t leave your inbox stacked up with emails you are waiting to do something, take action right there and then shut off the computer and walk away to do other things. (This may be harder for people at work, but checking email in routine bunches will distract you less from the more important tasks of your job)
• Get a Shopping List and Go Once a Week - Do you find yourself at the supermarket 4-5x a week? Why? Could you get your shopping down to once (or even twice) a week? Create a list of everything you need for a week including food, supplies, laundry detergent, etc. Check what you need to get, mark it on your list and go to the store once. Imagine all the free time you will have if you are not running around all the time.
• Have a Garage/Yard Sale – How much stuff do you have sitting around as clutter in the house? How much stuff have you not even touched in years? Are you keeping stuff based on the “what if” excuse? (Like I have a raft because what if there is a tidal wave and I need……) Having a garage sale forces you to go through your stuff and who knows what you will find. There is such a liberating feeling in getting rid of stuff you don’t need or use! Use the rule, if you haven’t used it or worn it in 1-2 years, then you don’t really need it.
• Use the 2-Out/1-In rule for Clutter – If you have a garage sale like above, don’t go out and just spend the money on more clutter to come in! That is not the point. With the 2-Out/1-In rule for every 2 items you get rid of, you can only bring in 1 to replace it. So at least that will still keep your clutter down by 50% from before. Or better yet, 2-Out/0-In!
• Practice Dying – We are all going to die someday (hopefully not anytime soon), nothing we can do about that. But it’s amazing the though of that and how it can give us perspective. What if your doctor told you that you had 1 year to live? How would that change your perception of what you are doing with your life? Would you have regrets? Would there be things you wish you had tried? What really matters at that point to you? Practice dying is just a quick way to help you get a bigger picture on your life to make sure you are doing what you want to (now I didn’t say sell everything and spend all your money on a boat trip around the world….have to have a little perspective of long term planning as well)
• Lose Everything – This is another exercise to find out what things matter and to practice detaching from things that don’t. If your house was on fire and you had 5 minutes to grab things, what would you take? Does the rest really matter (assuming you could easily replace them with insurance)? Visualizing losing everything is a simple way to appreciate what you already have.
• Decorate with Less – Do you have shelves of pictures and books and never even look at them? How about just keeping 1 or 2 pictures out and a couple books. Having less will actually help to put more value in them. Appreciate the few pictures you have out, and then enjoy changing them out every few weeks. Have more….with less.
• Keep your Finances Simple – Keep only one credit card for emergencies and pay it off monthly. Pay in cash with everything. If you have debt make a plan to cut your expenses now and pay it off as quickly as possible. Buy used items as they can be 50-70% less than what a new thing may cost you. Haggle prices as people will always give you discounts, if you ask for it. Have auto deposit for your paycheck with an auto withdrawl of say 10% into a savings account (that you will not touch). Do auto debit from checking account for monthly expenses. These are just a few strategies to try out.
• Get Rid of Junk Mail and Telemarketers – Write in to the Direct Marketers Association and tell them you want off the list. Here’s the link for the addresses. You must write in once for mail and another for phone and give your name, address and phone number. You should see a dramatic reduction in like 4-6 weeks.
• Give Back to Those Less Fortunate – You can donate your time or items to charitable organizations for those who may not be as fortunate as you. Nothing will give you a greater appreciation of what you already have than helping those with less.
• Don’t try and Keep up with the Joneses – Chances are the Joneses may have a nice car, house and lifestyle from the outside…but most are 1 paycheck away from bankruptcy, living on credit and so stressed out that their health is at risk. In fact it may be the Joneses who want to live like you in a simple and happy way!
• Stay Healthy – Nothing is as simple as never having to be in the hospital, on medications or deal with other medical issues. Being healthy is also going to save you a ton of money in the long run!
Regarding the last suggestion, specifically as it pertains to never having to be on medications, I’m currently reading a book on women’s health. The author brought up a very interesting point on this issue. She (Christine Northrup, MD) wrote:
“Lacking a way to name and change their situations, many women (and men) instead turn to addictions such as overwork, overcare, smoking, and overeating that result in an endless cycle of abuse that we ourselves help perpetuate. Being abused or abusing ourselves, we become ill. Then we turn to a medical system that is set up to deliver mostly quick-fix pharmaceutical solutions to problems that can’t be healed until we change our core beliefs and thoughts!”
Take the lifestyle challenge and start simplifying and experience freedom (from medication or whatever)!
A few weeks prior to that, I touched on the subject of cortisol and how high levels of it may sabotage weight loss efforts. I have additional information I obtained from an article I read (womentowomen.com) which I would like to share regarding cortisol, stress and the adrenal glands:
Stress and the adrenal glands
Unlike our ancestors, we live with constant stress. Instead of occasional, acute demands followed by rest, we’re constantly over-worked, under-nourished, exposed to environmental toxins, worrying about others — with no let-up.
Every challenge to the mind and body creates a demand on the adrenal glands. And the list of challenges is endless: lack of sleep, a demanding boss, the threat of losing your job, financial pressures, personality conflicts, yo-yo dieting, relationship turmoil, death or illness of a loved one, skipping meals, reliance on stimulants like caffeine and carbs, digestive problems, over-exercise, illness or infection, unresolved emotional issues from our past or present and more. The result is adrenal glands that are constantly on high alert.
The destructive effect of high cortisol levels
What is cortisol? In its normal function, cortisol helps us meet these challenges by converting proteins into energy, releasing glycogen, and counteracting inflammation. For a short time, that’s okay. But at sustained high levels, cortisol gradually tears your body down.
Sustained high cortisol levels:
• destroy healthy muscle and bone
• slow down healing and normal cell regeneration
• co-opt biochemicals needed to make other vital hormones
• impair digestion, metabolism and mental function
• interfere with healthy endocrine function; and
• weaken your immune system.
So how can we simplify our current lifestyles in an effort to make time for diet and exercise and to reduce stress? An article I read (fitnessspotlight.com) suggests 15 ways …..
Below are just a few ways to start (this weekend!) and apply to your lifestyle. You may find that freedom that comes from becoming less attached to things (or needing more things) and finding appreciation for what you have. You really have everything you need to be happy right now, but it is all in your perspective.
• Take a Fast From Technology – TV, cell phones, computers, video game, and other forms of technology. While useful, can take away time from other positive life experiences that you may be missing out on. Go for a walk, go hiking, go have a picnic, go to the beach, or just sit around and take time out for yourself to clear your head and get perspective. It’s your time, so use it wisely.
• Learn to say “No” to people – Again it is your time, do you really need to be running around doing things all the time? Pick and choose what things you would like to participate in because they bring you a positive feeling, and let go of the rest. It’s ok to say “No” to people, you are not obligated to do anything. Take control of your life.
• Keep all your Mail in one Place and Deal with it Once- Don’t leave it scattered around the house, have one inbox for all mail and set aside time to go through it whether once a day or week. When you do go through it , take care of it right then and then file or toss it. No clutter. As those stacks of bills may be just sitting in the back of your mind all day causing you worry and concern.
• Check Email at Specific Times – Same rule as mail above, except you are not checking your email inbox all day. This could be at work or home. Just log one once in the AM and once in the PM (or whenever you want to set a schedule), read mail, respond right away and file it or delete it. Don’t leave your inbox stacked up with emails you are waiting to do something, take action right there and then shut off the computer and walk away to do other things. (This may be harder for people at work, but checking email in routine bunches will distract you less from the more important tasks of your job)
• Get a Shopping List and Go Once a Week - Do you find yourself at the supermarket 4-5x a week? Why? Could you get your shopping down to once (or even twice) a week? Create a list of everything you need for a week including food, supplies, laundry detergent, etc. Check what you need to get, mark it on your list and go to the store once. Imagine all the free time you will have if you are not running around all the time.
• Have a Garage/Yard Sale – How much stuff do you have sitting around as clutter in the house? How much stuff have you not even touched in years? Are you keeping stuff based on the “what if” excuse? (Like I have a raft because what if there is a tidal wave and I need……) Having a garage sale forces you to go through your stuff and who knows what you will find. There is such a liberating feeling in getting rid of stuff you don’t need or use! Use the rule, if you haven’t used it or worn it in 1-2 years, then you don’t really need it.
• Use the 2-Out/1-In rule for Clutter – If you have a garage sale like above, don’t go out and just spend the money on more clutter to come in! That is not the point. With the 2-Out/1-In rule for every 2 items you get rid of, you can only bring in 1 to replace it. So at least that will still keep your clutter down by 50% from before. Or better yet, 2-Out/0-In!
• Practice Dying – We are all going to die someday (hopefully not anytime soon), nothing we can do about that. But it’s amazing the though of that and how it can give us perspective. What if your doctor told you that you had 1 year to live? How would that change your perception of what you are doing with your life? Would you have regrets? Would there be things you wish you had tried? What really matters at that point to you? Practice dying is just a quick way to help you get a bigger picture on your life to make sure you are doing what you want to (now I didn’t say sell everything and spend all your money on a boat trip around the world….have to have a little perspective of long term planning as well)
• Lose Everything – This is another exercise to find out what things matter and to practice detaching from things that don’t. If your house was on fire and you had 5 minutes to grab things, what would you take? Does the rest really matter (assuming you could easily replace them with insurance)? Visualizing losing everything is a simple way to appreciate what you already have.
• Decorate with Less – Do you have shelves of pictures and books and never even look at them? How about just keeping 1 or 2 pictures out and a couple books. Having less will actually help to put more value in them. Appreciate the few pictures you have out, and then enjoy changing them out every few weeks. Have more….with less.
• Keep your Finances Simple – Keep only one credit card for emergencies and pay it off monthly. Pay in cash with everything. If you have debt make a plan to cut your expenses now and pay it off as quickly as possible. Buy used items as they can be 50-70% less than what a new thing may cost you. Haggle prices as people will always give you discounts, if you ask for it. Have auto deposit for your paycheck with an auto withdrawl of say 10% into a savings account (that you will not touch). Do auto debit from checking account for monthly expenses. These are just a few strategies to try out.
• Get Rid of Junk Mail and Telemarketers – Write in to the Direct Marketers Association and tell them you want off the list. Here’s the link for the addresses. You must write in once for mail and another for phone and give your name, address and phone number. You should see a dramatic reduction in like 4-6 weeks.
• Give Back to Those Less Fortunate – You can donate your time or items to charitable organizations for those who may not be as fortunate as you. Nothing will give you a greater appreciation of what you already have than helping those with less.
• Don’t try and Keep up with the Joneses – Chances are the Joneses may have a nice car, house and lifestyle from the outside…but most are 1 paycheck away from bankruptcy, living on credit and so stressed out that their health is at risk. In fact it may be the Joneses who want to live like you in a simple and happy way!
• Stay Healthy – Nothing is as simple as never having to be in the hospital, on medications or deal with other medical issues. Being healthy is also going to save you a ton of money in the long run!
Regarding the last suggestion, specifically as it pertains to never having to be on medications, I’m currently reading a book on women’s health. The author brought up a very interesting point on this issue. She (Christine Northrup, MD) wrote:
“Lacking a way to name and change their situations, many women (and men) instead turn to addictions such as overwork, overcare, smoking, and overeating that result in an endless cycle of abuse that we ourselves help perpetuate. Being abused or abusing ourselves, we become ill. Then we turn to a medical system that is set up to deliver mostly quick-fix pharmaceutical solutions to problems that can’t be healed until we change our core beliefs and thoughts!”
Take the lifestyle challenge and start simplifying and experience freedom (from medication or whatever)!
Sunday, March 21, 2010
Upcoming Event - The Maltz Challenge
Remember this quote I posted back in January ….
Believe in yourself. You gain strength, courage and confidence by every experience in which you stop to look fear in the face …. You must do that which you think you cannot do.
Well here’s my chance (and hopefully your chance) to look fear in the face --- specifically, the Maltz Challenge:
• 400 meter run
• 50 pull ups (alternate form for women)
• 100 meter Fireman's Carry or 200 meter Farmer's Walk with 50 lb dumbbells (25 for women)
• 50 dips
• 100 push ups (50 for women)
• 50 knees - to - elbows
• 100 sit ups
• 400 meter run
Click on this link to read about Master Sergeant Michael Maltz and to obtain more specific details on this upcoming event:
http://trinitytraining.blogspot.com/search/label/Maltz
Hope to see you there --- and remember …… Keep the faith!
Believe in yourself. You gain strength, courage and confidence by every experience in which you stop to look fear in the face …. You must do that which you think you cannot do.
Well here’s my chance (and hopefully your chance) to look fear in the face --- specifically, the Maltz Challenge:
• 400 meter run
• 50 pull ups (alternate form for women)
• 100 meter Fireman's Carry or 200 meter Farmer's Walk with 50 lb dumbbells (25 for women)
• 50 dips
• 100 push ups (50 for women)
• 50 knees - to - elbows
• 100 sit ups
• 400 meter run
Click on this link to read about Master Sergeant Michael Maltz and to obtain more specific details on this upcoming event:
http://trinitytraining.blogspot.com/search/label/Maltz
Hope to see you there --- and remember …… Keep the faith!
Wednesday, March 17, 2010
Thursday Challenge 03/18/10
AFAP
200M Sprint (1st 100M under load)
200M Sprint (1st 100M under load)
200M Sprint (1st 100M under load)
200M Sprint (1st 100M under load)
Explanation: 100M up the ramp with any odd object from a 10lb plate to an 80lb sandbag. Place the object at light pole #CO4 and sprint back to the garage for your next odd object. Vary the objects and weight.
Then:
25 Pull-ups
25 Push-ups
25 KettleBell Clean & Presses (25 each arm - you choose the weight)
25 Sit-ups
Then:
200M Sprint (1st 100M no load)
200M Sprint (1st 100M no load)
200M Sprint (1st 100M no load)
200M Sprint (1st 100M no load)
Explanation: Go get all your odd objects and bring them back to the garage.
200M Sprint (1st 100M under load)
200M Sprint (1st 100M under load)
200M Sprint (1st 100M under load)
200M Sprint (1st 100M under load)
Explanation: 100M up the ramp with any odd object from a 10lb plate to an 80lb sandbag. Place the object at light pole #CO4 and sprint back to the garage for your next odd object. Vary the objects and weight.
Then:
25 Pull-ups
25 Push-ups
25 KettleBell Clean & Presses (25 each arm - you choose the weight)
25 Sit-ups
Then:
200M Sprint (1st 100M no load)
200M Sprint (1st 100M no load)
200M Sprint (1st 100M no load)
200M Sprint (1st 100M no load)
Explanation: Go get all your odd objects and bring them back to the garage.
Sunday, March 14, 2010
Choose to Lose Fitness Challenge
It’s officially over! I have heard several positive success stories, and it seems that everyone enjoyed the weekly physical challenges.
Speaking of challenges …. Whether you want to continue down the path of weight loss or whether you are now at a point where you want to maintain your recent weight loss, you need to keep challenging yourself in the area of quality food intake and quality exercise. The Choose to Lose Fitness Challenge was just the first step to incorporating lifestyle changes. It was a ladder to be used to get you out of the “pit of despair” of holiday food binging to level ground. Now you are faced with the choice of sliding back into the pit or continuing down a level path. The choice is a DAILY choice; it’s YOUR choice to make. The choice will never go away, but it does get easier.
Amongst all the articles I’ve read, there was one that basically someone just gave there predictions for 2010 (stumptuous.com). The predictions varied, and the writer gave his/her predictions on subjects such as healthcare, medical research, stress, farming industry …. Just a lot of stuff. Anyways, the first prediction related to why New Years’ Resolutions will fail this year …..
You will fail at your New Year’s Resolutions this year — and every year — unless you figure out the real problem and focus on the process, not the product.
Why are you out of shape? Why are you poorly nourished?
It’s not “willpower” — it’s the current structures and systems of your life.
Your relationship with your body mirrors your relationship with the other domains of your existence. Your body reflects your current values and priorities as well as your environment — social and physical.
• Fix your surroundings and relationships.
• Bump fitness and nutrition up the list of values and priorities.
• Find the limiting factors that are holding you back, and remove them.
• Examine the structure of your physical environment and daily routines to find the elements that sabotage you (or help you).
• Get away from soul-sucking people, things, and situations. Go towards people, things, and situations that bring you joy and give you energy.
• Question your underlying assumptions about how this whole project works and why it matters.
Not saying you have to solve it all, but if you don’t address the root cause of whatever’s bothering you, you’re doomed to fail.
Another fitness writer talked about a woman he knew who planned lavish, indulgent, junk-food meals while she was “on a diet”. In other words, this is a temporary fix, and then things will be magically different and I can engage in poor choices with impunity. Nuh-uh. It doesn’t work like that.
Be brave.
Get some big garbage bags — real or metaphysical — and start throwing shit out, whether that’s energy vampire people who don’t support you, crap “food” that poisons you, or assumptions and mindsets that are fundamentally self destructive.
Question everything until you peel away all those onion layers to find out why you are in the situation you are in.
As you can see, the writer doesn’t hold anything back and this weight loss and weight maintenance stuff is not all about food and exercise. There are other components to address. What a perfect time for some Spring cleaning (of our minds)!
Keep the faith!
Speaking of challenges …. Whether you want to continue down the path of weight loss or whether you are now at a point where you want to maintain your recent weight loss, you need to keep challenging yourself in the area of quality food intake and quality exercise. The Choose to Lose Fitness Challenge was just the first step to incorporating lifestyle changes. It was a ladder to be used to get you out of the “pit of despair” of holiday food binging to level ground. Now you are faced with the choice of sliding back into the pit or continuing down a level path. The choice is a DAILY choice; it’s YOUR choice to make. The choice will never go away, but it does get easier.
Amongst all the articles I’ve read, there was one that basically someone just gave there predictions for 2010 (stumptuous.com). The predictions varied, and the writer gave his/her predictions on subjects such as healthcare, medical research, stress, farming industry …. Just a lot of stuff. Anyways, the first prediction related to why New Years’ Resolutions will fail this year …..
You will fail at your New Year’s Resolutions this year — and every year — unless you figure out the real problem and focus on the process, not the product.
Why are you out of shape? Why are you poorly nourished?
It’s not “willpower” — it’s the current structures and systems of your life.
Your relationship with your body mirrors your relationship with the other domains of your existence. Your body reflects your current values and priorities as well as your environment — social and physical.
• Fix your surroundings and relationships.
• Bump fitness and nutrition up the list of values and priorities.
• Find the limiting factors that are holding you back, and remove them.
• Examine the structure of your physical environment and daily routines to find the elements that sabotage you (or help you).
• Get away from soul-sucking people, things, and situations. Go towards people, things, and situations that bring you joy and give you energy.
• Question your underlying assumptions about how this whole project works and why it matters.
Not saying you have to solve it all, but if you don’t address the root cause of whatever’s bothering you, you’re doomed to fail.
Another fitness writer talked about a woman he knew who planned lavish, indulgent, junk-food meals while she was “on a diet”. In other words, this is a temporary fix, and then things will be magically different and I can engage in poor choices with impunity. Nuh-uh. It doesn’t work like that.
Be brave.
Get some big garbage bags — real or metaphysical — and start throwing shit out, whether that’s energy vampire people who don’t support you, crap “food” that poisons you, or assumptions and mindsets that are fundamentally self destructive.
Question everything until you peel away all those onion layers to find out why you are in the situation you are in.
As you can see, the writer doesn’t hold anything back and this weight loss and weight maintenance stuff is not all about food and exercise. There are other components to address. What a perfect time for some Spring cleaning (of our minds)!
Keep the faith!
Wednesday, March 10, 2010
Thursday Challenge 03/11/10
"The Swearing In"
As Fast As Possible (AFAP)
12 Pull-ups or Inverted Rows
Run 200M (from bay 2 to light pole #CO4 and back)
67 Push-ups
Run 200M
78 24" Box Jumps
Run 200M
79 Sit-ups
Run 200M
As Fast As Possible (AFAP)
12 Pull-ups or Inverted Rows
Run 200M (from bay 2 to light pole #CO4 and back)
67 Push-ups
Run 200M
78 24" Box Jumps
Run 200M
79 Sit-ups
Run 200M
Sunday, March 7, 2010
Here's The Scoop On Carbohydrates
Under a "What Works For Me" post, I indicated that low carbs and low sugar is what works for me. I've just obtained this information on Carbohydrates (the full article link is provided at the end of this post).
300 or more grams/day - Danger Zone!
Easy to reach with the “normal” American diet (cereals, pasta, rice, bread, waffles, pancakes, muffins, soft drinks, packaged snacks, sweets, desserts). High risk of excess fat storage, inflammation, increased disease markers including Metabolic Syndrome or diabetes. Sharp reduction of grains and other processed carbs is critical unless you are on the “chronic cardio” treadmill (which has its own major drawbacks).
150-300 grams/day – Steady, Insidious Weight Gain
Continued higher insulin-stimulating effect prevents efficient fat burning and contributes to widespread chronic disease conditions. This range – irresponsibly recommended by the USDA and other diet authorities – can lead to the statistical US average gain of 1.5 pounds of fat per year for forty years.
100-150 grams/day – Primal Blueprint Maintenance Range
This range based on body weight and activity level. When combined with Primal exercises, allows for genetically optimal fat burning and muscle development. Range derived from Grok’s (ancestors’) example of enjoying abundant vegetables and fruits and avoiding grains and sugars.
50-100 grams/day – Primal Sweet Spot for Effortless Weight Loss
Minimizes insulin production and ramps up fat metabolism. By meeting average daily protein requirements (.7 – 1 gram per pound of lean bodyweight formula), eating nutritious vegetables and fruits (easy to stay in 50-100 gram range, even with generous servings), and staying satisfied with delicious high fat foods (meat, fish, eggs, nuts, seeds), you can lose one to two pounds of body fat per week and then keep it off forever by eating in the maintenance range.
0-50 grams/day – Ketosis and Accelerated Fat Burning
Acceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits.
Here's the full article:
http://www.marksdailyapple.com/the-primal-carbohydrate-continuum/
300 or more grams/day - Danger Zone!
Easy to reach with the “normal” American diet (cereals, pasta, rice, bread, waffles, pancakes, muffins, soft drinks, packaged snacks, sweets, desserts). High risk of excess fat storage, inflammation, increased disease markers including Metabolic Syndrome or diabetes. Sharp reduction of grains and other processed carbs is critical unless you are on the “chronic cardio” treadmill (which has its own major drawbacks).
150-300 grams/day – Steady, Insidious Weight Gain
Continued higher insulin-stimulating effect prevents efficient fat burning and contributes to widespread chronic disease conditions. This range – irresponsibly recommended by the USDA and other diet authorities – can lead to the statistical US average gain of 1.5 pounds of fat per year for forty years.
100-150 grams/day – Primal Blueprint Maintenance Range
This range based on body weight and activity level. When combined with Primal exercises, allows for genetically optimal fat burning and muscle development. Range derived from Grok’s (ancestors’) example of enjoying abundant vegetables and fruits and avoiding grains and sugars.
50-100 grams/day – Primal Sweet Spot for Effortless Weight Loss
Minimizes insulin production and ramps up fat metabolism. By meeting average daily protein requirements (.7 – 1 gram per pound of lean bodyweight formula), eating nutritious vegetables and fruits (easy to stay in 50-100 gram range, even with generous servings), and staying satisfied with delicious high fat foods (meat, fish, eggs, nuts, seeds), you can lose one to two pounds of body fat per week and then keep it off forever by eating in the maintenance range.
0-50 grams/day – Ketosis and Accelerated Fat Burning
Acceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits.
Here's the full article:
http://www.marksdailyapple.com/the-primal-carbohydrate-continuum/
Friday, March 5, 2010
THE WARRIOR DASH
The Warrior Dash is the ultimate event for thrill-seeking athletes. This running series is held on some of the nation's most demanding and unique terrain. Participants will conquer extreme obstacles and celebrate their feat with music, beer, warrior helmets and muddy shorts.
Registration for the Warrior Dash in Joliet is almost full. I've registered for the 10AM wave on 06/19 for those of you that plan on attending. The registration fee is $65.
http://www.warriordash.com/register2010_midwest.php
Registration for the Warrior Dash in Joliet is almost full. I've registered for the 10AM wave on 06/19 for those of you that plan on attending. The registration fee is $65.
http://www.warriordash.com/register2010_midwest.php
Thursday, March 4, 2010
Caffeine, Alcohol and Health - How Much is Too Much?
I'm a coffee drinker, so this subject is of interest to me. Just the other night I heard on the news that a benefit to drinking coffee is that it reduces your risk for stroke. Who knows? One day it has benefits, one day it has adverse effects.
I easily drink 3 to 4 cups of coffee in the morning, and I enjoy an afternoon iced coffee. I know I have a coffee addiction since I experience headaches in the morning without it! Over the past year I have implemented many positive nutritional changes (including no alcohol), so I let go of the “guilt” of drinking too much caffeine.
One adverse effect of too much caffeine is its affect on cortisol levels. For those of you who are not familiar with cortisol, here’s a briefing from one of many articles I have read regarding this subject:
The hormone cortisol is produced in the adrenal cortex in response to adrenal cortical stimulating hormone (ACTH) produced in the pituitary gland. Cortisol plays an important role in regulating blood sugar, energy production, inflammation, the immune system and healing.
If you have too little cortisol, you may suffer from fatigue, chronic fatigue, exhaustion and a disease of the endocrine system called Addison's disease. If your adrenal glands are producing too much cortisol, you may develop conditions such as weight gain, especially around the abdomen, depressed immune function with all of the consequences, accelerated aging and stomach ulcers.
Recently, a lot of attention has been directed to the effects of excess cortisol on weight gain and on the difficulty in losing weight. Collectively, the various diet plans being promoted by a long list of diet gurus have a failure rate of approximately 93 to 97 percent. There are several reasons for this. One is clearly the difficulty in achieving behavioral modification in the face of easy availability of the wrong kind of foods, inherently sedentary lifestyles, and intense media programming. Another reason is that our hormones work against us, in the weight loss perspective. High cortisol levels is one of the culprits.
Weight gain, especially in the abdominal area and aging ... I’m starting to reduce my intake of coffee!!! If this subject is of interest to you, please read this article. One of the topics discussed within the article (near the middle/bottom) is “Coffee Alternatives” and it has a link to Teeccino which is a naturally caffeine-free herbal coffee. I just started drinking it this week (1/2 coffee and ½ teeccino). It’s great tasting, and I have not experienced any headaches. I’m not planning on giving up caffeine totally, but I am reducing my intake. Read and decide for yourself. The article also addresses alcohol intake which is also interesting.
http://www.fitnessspotlight.com/2009/11/23/coffee-health-alcohol-facts
Happy reading!
I easily drink 3 to 4 cups of coffee in the morning, and I enjoy an afternoon iced coffee. I know I have a coffee addiction since I experience headaches in the morning without it! Over the past year I have implemented many positive nutritional changes (including no alcohol), so I let go of the “guilt” of drinking too much caffeine.
One adverse effect of too much caffeine is its affect on cortisol levels. For those of you who are not familiar with cortisol, here’s a briefing from one of many articles I have read regarding this subject:
The hormone cortisol is produced in the adrenal cortex in response to adrenal cortical stimulating hormone (ACTH) produced in the pituitary gland. Cortisol plays an important role in regulating blood sugar, energy production, inflammation, the immune system and healing.
If you have too little cortisol, you may suffer from fatigue, chronic fatigue, exhaustion and a disease of the endocrine system called Addison's disease. If your adrenal glands are producing too much cortisol, you may develop conditions such as weight gain, especially around the abdomen, depressed immune function with all of the consequences, accelerated aging and stomach ulcers.
Recently, a lot of attention has been directed to the effects of excess cortisol on weight gain and on the difficulty in losing weight. Collectively, the various diet plans being promoted by a long list of diet gurus have a failure rate of approximately 93 to 97 percent. There are several reasons for this. One is clearly the difficulty in achieving behavioral modification in the face of easy availability of the wrong kind of foods, inherently sedentary lifestyles, and intense media programming. Another reason is that our hormones work against us, in the weight loss perspective. High cortisol levels is one of the culprits.
Weight gain, especially in the abdominal area and aging ... I’m starting to reduce my intake of coffee!!! If this subject is of interest to you, please read this article. One of the topics discussed within the article (near the middle/bottom) is “Coffee Alternatives” and it has a link to Teeccino which is a naturally caffeine-free herbal coffee. I just started drinking it this week (1/2 coffee and ½ teeccino). It’s great tasting, and I have not experienced any headaches. I’m not planning on giving up caffeine totally, but I am reducing my intake. Read and decide for yourself. The article also addresses alcohol intake which is also interesting.
http://www.fitnessspotlight.com/2009/11/23/coffee-health-alcohol-facts
Happy reading!
Wednesday, March 3, 2010
Thursday Challenge 03/04/10
We'll be using the three training tracks for this challenge due to the thrusters.
5 Sets of As Many Repetitions of each excercise As Possible (AMRAP).
Beginner:
45# Thrusters (just the bar)
Push-ups
Sit-ups
Rest 3 minutes between each complete set.
Intermediate:
95# Thrusters (bar plus two 25# plates)
Push-ups
Sit-ups
Rest 3 minutes between each complete set.
Practiced:
115# Thrusters (bar plus two 25# plates & two 10# plates)
Push-ups
Sit-ups
Rest 3 minutes between each complete set.
This Challenge will set the tone for all of this months challenges. Can't wait for the warm weather to work some sprints in!
Thursday, February 25, 2010
Intermittent Fasting
Previously, I posted an article which provided you with potential reasons why you can’t lose weight and also how to lose fat. One of the suggestions given under the “how to” section was to “Fast: 16-20 hours daily and/or 24 hours twice weekly.”
I’ve run across an article regarding Intermittent Fasting …. Here’s a little “taste” of the article:
It has become sacrilege to skip a meal. Skipping meals, they say, only slows the metabolism, promotes fat storage, and makes us more likely to gorge on unhealthy foods once we do decide to eat.
The same goes for workouts. Missing a workout – especially in conjunction with a skipped meal – can make a fitness buff feel like a lazy slob. Missing two, or even three? A crisis of monumental proportions! A cascade of guilt and regret!
What are we to do?
Read the full article ….. At the bottom of the article are additional articles, including a “How To” fast article if you’re interested. As previously pointed out under a What Works for Me post (in terms of workout) …. CHANGE was mentioned. Perhaps a little CHANGE (in the area of diet) will get you through a weight loss and/or fat loss slump??
http://www.marksdailyapple.com/intermittent-fasting-skipping-meals-healthy/
I’ve run across an article regarding Intermittent Fasting …. Here’s a little “taste” of the article:
It has become sacrilege to skip a meal. Skipping meals, they say, only slows the metabolism, promotes fat storage, and makes us more likely to gorge on unhealthy foods once we do decide to eat.
The same goes for workouts. Missing a workout – especially in conjunction with a skipped meal – can make a fitness buff feel like a lazy slob. Missing two, or even three? A crisis of monumental proportions! A cascade of guilt and regret!
What are we to do?
Read the full article ….. At the bottom of the article are additional articles, including a “How To” fast article if you’re interested. As previously pointed out under a What Works for Me post (in terms of workout) …. CHANGE was mentioned. Perhaps a little CHANGE (in the area of diet) will get you through a weight loss and/or fat loss slump??
http://www.marksdailyapple.com/intermittent-fasting-skipping-meals-healthy/
Wednesday, February 24, 2010
Thursday Challenge 02/25/10
Max Sets in 15 Minutes
1 Set Equals:
1 - Wall Ball
1 - Burpee
3 - Wall Balls
3 - Burpees
5 - Wall Balls
5 - Burpees
1 Set Equals:
1 - Wall Ball
1 - Burpee
3 - Wall Balls
3 - Burpees
5 - Wall Balls
5 - Burpees
Wednesday, February 17, 2010
Thursday Challenge 02/18/10
AFAP Four Sets:
30 Air Squats
30 Lunges
30 Sit-ups
Note: Lunges should equal 60 right and 60 left.
30 Air Squats
30 Lunges
30 Sit-ups
Note: Lunges should equal 60 right and 60 left.
Tuesday, February 16, 2010
Choose to Lose Fitness Challenge
How are all you Choose to Losers doing?
a) Great. I’m down 5 or 10 pounds … can’t wait for the next weigh in.
b) O.K. I’m down 5 or 10 pounds …. But slowly losing willpower.
c) The effort is there, but no results ….. this sucks!
d) What the heck was I thinkin’ when I joined?
e) Other??
Although the scale is the measure of your success during this fitness challenge, I would like to encourage you not to let it dictate whether or not you continue on your journey for lifetime weight/health success. Personally, I weigh myself once a month. I base my success on how healthy I ate, how dedicated I was to my exercise plan, and how my clothes fit. My belt was and is my measure of success …. Waist vs. Weight.
Two things I would like you to think about as you continue with you fitness challenge …. The first being words from our friend Lou from one of his Extremist posts for Trinity Training:
Failing is painful.
Or is it? I find more pain in not having goals. I find more pain at not competing. I find more pain in not having a chance to succeed. Failing to me means I gave it all I had in a risky effort, but came up short. Failing means I have to try harder next time. Commit to a new course. Visualize myself being the champion. The Extremist. ...... I want people to claim a stake in their own success. Not sitting back expecting some fair distribution of prizes or rewards. I want people to take a bite out of failure and chew on it until a new plan, a fresh path, a renewed vision of success is crystal clear.
The second item is an article which you may find helpful. I think it’s one of the best articles to read if you don’t have time to read an entire diet book. It gives you 10 reasons you’re not losing weight, 13 ways to lose fat and 5 of the best foods to eat to lose fat. http://donmatesz.blogspot.com/search/label/How%20to%20lose%20fat
Keep the faith!
a) Great. I’m down 5 or 10 pounds … can’t wait for the next weigh in.
b) O.K. I’m down 5 or 10 pounds …. But slowly losing willpower.
c) The effort is there, but no results ….. this sucks!
d) What the heck was I thinkin’ when I joined?
e) Other??
Although the scale is the measure of your success during this fitness challenge, I would like to encourage you not to let it dictate whether or not you continue on your journey for lifetime weight/health success. Personally, I weigh myself once a month. I base my success on how healthy I ate, how dedicated I was to my exercise plan, and how my clothes fit. My belt was and is my measure of success …. Waist vs. Weight.
Two things I would like you to think about as you continue with you fitness challenge …. The first being words from our friend Lou from one of his Extremist posts for Trinity Training:
Failing is painful.
Or is it? I find more pain in not having goals. I find more pain at not competing. I find more pain in not having a chance to succeed. Failing to me means I gave it all I had in a risky effort, but came up short. Failing means I have to try harder next time. Commit to a new course. Visualize myself being the champion. The Extremist. ...... I want people to claim a stake in their own success. Not sitting back expecting some fair distribution of prizes or rewards. I want people to take a bite out of failure and chew on it until a new plan, a fresh path, a renewed vision of success is crystal clear.
The second item is an article which you may find helpful. I think it’s one of the best articles to read if you don’t have time to read an entire diet book. It gives you 10 reasons you’re not losing weight, 13 ways to lose fat and 5 of the best foods to eat to lose fat. http://donmatesz.blogspot.com/search/label/How%20to%20lose%20fat
Keep the faith!
Sunday, February 14, 2010
W.O.D. - Week #3
W.O.D. #1 (AFAP-4 Rounds)
Beginner Intermediate Practiced
10 Air Squats 10 Zercher Squats (40lb) 10 Zercher Squats (80lb)
10 Air Get Ups 10 MB Get Ups 10 SB Get Ups (40lb)
10 KB Swings 10 KB Swings 10 KB Swings (35b)
400m Run 400m Run 400m Sprint
Please review the video on right column regarding Sandbag Exercises for an example on Get Ups. Review the video labeled Sandbag Zercher Squats for proper form on the squats. For KB Swings ensure the KB starts between your legs behind your heels and you have FULL extension overhead. KB weight for Beginner and Intermediate should ensure you don't max out your first set.
W.O.D. #2 (AMRAP-20Minutes)
Beginner Intermediate Practiced
5 Push Ups 5 Push Ups 5 Plyo Push Ups
10 Step Ups 10 Box Jumps 10 Box Jumps
15 Flutter Kicks 15 Flutter kicks 15 Flutter Kicks
For Step Ups and box Jumps utilize a height which challenges yourself each set
W.O.D. #3 (AFAP-10 to 1, 1 to 10)
Beginner Intermediate Practiced
Jack Knives Jack Knives Jack Knives
Deadlifts (115 lbs) Deadlifts (185 lbs) Deadlifts (225 lbs)
Each round you decrease the number of Jack Knives by one and increase the number of Deadlifts by one. The first round is 10 Jack Knives and 1 Deadlifts, the last round is 1 Jack Knife and 10 Deadlifts.
Beginner Intermediate Practiced
10 Air Squats 10 Zercher Squats (40lb) 10 Zercher Squats (80lb)
10 Air Get Ups 10 MB Get Ups 10 SB Get Ups (40lb)
10 KB Swings 10 KB Swings 10 KB Swings (35b)
400m Run 400m Run 400m Sprint
Please review the video on right column regarding Sandbag Exercises for an example on Get Ups. Review the video labeled Sandbag Zercher Squats for proper form on the squats. For KB Swings ensure the KB starts between your legs behind your heels and you have FULL extension overhead. KB weight for Beginner and Intermediate should ensure you don't max out your first set.
W.O.D. #2 (AMRAP-20Minutes)
Beginner Intermediate Practiced
5 Push Ups 5 Push Ups 5 Plyo Push Ups
10 Step Ups 10 Box Jumps 10 Box Jumps
15 Flutter Kicks 15 Flutter kicks 15 Flutter Kicks
For Step Ups and box Jumps utilize a height which challenges yourself each set
W.O.D. #3 (AFAP-10 to 1, 1 to 10)
Beginner Intermediate Practiced
Jack Knives Jack Knives Jack Knives
Deadlifts (115 lbs) Deadlifts (185 lbs) Deadlifts (225 lbs)
Each round you decrease the number of Jack Knives by one and increase the number of Deadlifts by one. The first round is 10 Jack Knives and 1 Deadlifts, the last round is 1 Jack Knife and 10 Deadlifts.
Wednesday, February 10, 2010
Thursday Challenge 02/11/10
AFAP - 10 Sets of 10
Wall Ball
4 Count Mason Twists (right - left - right - left = 1)
Wall Ball
4 Count Mason Twists (right - left - right - left = 1)
Sunday, February 7, 2010
W.O.D. - Week #2
W.O.D. #1 (AMRAP-20 Minutes)
Beginner Intermediate Practiced
5 Thrusters(Bar Only) 5 Thrusters(75 lbs) 5 Thrusters(95 lbs)
10 Forward Lunges 10 KB Lunges 10 KB Lunges
15 Sit Ups 15 Sit Ups 15 Sit Ups
20 Single Unders 20 Single Unders 20 Double Unders
The Under refers to Jump Rope. A single under is when the rope passes once under your feet with each jump. A double under is when the rope passes twice under your feet with each jump.
W.O.D. #2 (AFAP-21/15/9/3)
Beginner Intermediate Practiced
Inverted Rows Pull Ups Pull Ups
Deadlifts Deadlifts Deadlifts
Mountain Climbers Mountain Climbers Mountain Climbers
Mountain Climbers should be a two count exercise for Beginner (left then right is 1 rep) and a four count exercise for Intermediate and Practiced. Deadlift weight should be approximately 1/3 body weight for beginners. Intermediate and Practiced lift an appropriate weight which will not leave you at failure after first set.
W.O.D. #3 (AFAP-Deck of Cards)
Beginner Intermediate Practiced Suit
Push Ups Push Ups Push Ups Spades
Sit Ups Sit Ups Sit Ups Diamonds
Air Squats KB Front Squats Sand Bag Squats Clubs
KB Clean & Press KB Clean &Press KB Clean & Press Hearts
400m Sprint 400m Sprint 400m Sprint Jokers
This workout can be segmented by removing Aces, Facecards, and/or Jokers. Each number card is the amount of reps, Facecards are valued at 11, Aces can be valued at 1 or 15.
Beginner Intermediate Practiced
5 Thrusters(Bar Only) 5 Thrusters(75 lbs) 5 Thrusters(95 lbs)
10 Forward Lunges 10 KB Lunges 10 KB Lunges
15 Sit Ups 15 Sit Ups 15 Sit Ups
20 Single Unders 20 Single Unders 20 Double Unders
The Under refers to Jump Rope. A single under is when the rope passes once under your feet with each jump. A double under is when the rope passes twice under your feet with each jump.
W.O.D. #2 (AFAP-21/15/9/3)
Beginner Intermediate Practiced
Inverted Rows Pull Ups Pull Ups
Deadlifts Deadlifts Deadlifts
Mountain Climbers Mountain Climbers Mountain Climbers
Mountain Climbers should be a two count exercise for Beginner (left then right is 1 rep) and a four count exercise for Intermediate and Practiced. Deadlift weight should be approximately 1/3 body weight for beginners. Intermediate and Practiced lift an appropriate weight which will not leave you at failure after first set.
W.O.D. #3 (AFAP-Deck of Cards)
Beginner Intermediate Practiced Suit
Push Ups Push Ups Push Ups Spades
Sit Ups Sit Ups Sit Ups Diamonds
Air Squats KB Front Squats Sand Bag Squats Clubs
KB Clean & Press KB Clean &Press KB Clean & Press Hearts
400m Sprint 400m Sprint 400m Sprint Jokers
This workout can be segmented by removing Aces, Facecards, and/or Jokers. Each number card is the amount of reps, Facecards are valued at 11, Aces can be valued at 1 or 15.
Friday, February 5, 2010
What Works For Me (for Super Bowl)
Do you have a game plan for Sunday (in terms of what you're going to eat)? I just finished mine, so I thought I'd share a few "plays" with you. Remember, my focus is high protein / low carbs.
Deviled Eggs
Lunchmeat Wraps (piece of lunchmeat, spread some onion and chive cream cheese on it and wrap a pickle up in it ... then cut into pieces and put in a toothpick).
Celery sticks filled with Merk's Cheese
I'm planning on having a few dips, BUT, I'll be dipping with celery or carrots (I avoid crackers and tostidos)
Also, I plan on working out before attending the party to help get my metabolism going .... remember, muscles continue to burn fat even after your workout!
That's my game plan.
Deviled Eggs
Lunchmeat Wraps (piece of lunchmeat, spread some onion and chive cream cheese on it and wrap a pickle up in it ... then cut into pieces and put in a toothpick).
Celery sticks filled with Merk's Cheese
I'm planning on having a few dips, BUT, I'll be dipping with celery or carrots (I avoid crackers and tostidos)
Also, I plan on working out before attending the party to help get my metabolism going .... remember, muscles continue to burn fat even after your workout!
That's my game plan.
Tuesday, February 2, 2010
What Works For Me
There are sooooo many diets on the market today, and bookstores have rows and rows of diet books to choose from -- "The Paleo Diet", "The Sonoma Diet", "Neanderthin", "Protein Power Life Plan", "The Zone Diet", "Good Carbs Bad Carbs" etc., etc.
One common denominator is low carb, low sugar (no artificial sweetners and no high fructose corn syrup) and good quality protein. Basically, 90% of your food groceries should be purchased from the perimeter of the store (I like Trader Joes!).
The hard part is TIME. In the beginning, it took TIME to read labels to figure out what is good and what is bad. I was surprised to find out how many salad dressings are loaded with sugar and/or high fructose corn syrup). I was surprised on the sugar (or artificial sweetner) content on yogurt. What I look for on the label is:
# of Carb grams (I limit my daily intake to about 75-90 grams)
#of Protein grams (I try to eat about 4 oz of protein every 3 hours)
# of Sugar grams (As low as possible - not to exceed 20 grams per day)
Also, I check to see if the product has high fructose corn syrup in it. If it does, forget it!
The first month or two took TIME, but not any more. I know what brand(s) are good, I just grab it off the shelf.
It takes TIME to pack my lunch/dinner, but it has become part of my routine. Again, in the beginning, it took some adjustment, but the benefits have paid off so much, that I truly don't mind. You learn creativity as you go.
For example, this is what's in my breakfast/lunch box right now (I'm working early shift):
Protein Bar (14 gms protein, 10 gms carbs & 5 gms sugar)
Bag of Almonds (9 gms protein, 8gms carbs & 2 gms sugar)
2 Tomatoe & Basil Pizza Burgers (20 gms protein, 14 gms carbs & 4 gms sugar)
1 Cheese Stick (8 gms protein, 1 gm carb & 0 gms sugar)
2 slices of ham (11 gms protein, 3 gms carbs & 3 gms sugar)
5 Oatmeal granola bites (3 gms protein, 16 gms carbs & 8 gms sugar)
I literally threw this stuff into my breakfast/lunch box in less than 5 minutes. I didn't stop to read labels because I know what's good and what's not. I didn't have enough time to pack a salad, so I'll stop at McD's or Wendy's. They have nice side salads for $1.00.
I'll probably have chicken and broccoli for dinner.
This is what works for me in terms of food intake.
One common denominator is low carb, low sugar (no artificial sweetners and no high fructose corn syrup) and good quality protein. Basically, 90% of your food groceries should be purchased from the perimeter of the store (I like Trader Joes!).
The hard part is TIME. In the beginning, it took TIME to read labels to figure out what is good and what is bad. I was surprised to find out how many salad dressings are loaded with sugar and/or high fructose corn syrup). I was surprised on the sugar (or artificial sweetner) content on yogurt. What I look for on the label is:
# of Carb grams (I limit my daily intake to about 75-90 grams)
#of Protein grams (I try to eat about 4 oz of protein every 3 hours)
# of Sugar grams (As low as possible - not to exceed 20 grams per day)
Also, I check to see if the product has high fructose corn syrup in it. If it does, forget it!
The first month or two took TIME, but not any more. I know what brand(s) are good, I just grab it off the shelf.
It takes TIME to pack my lunch/dinner, but it has become part of my routine. Again, in the beginning, it took some adjustment, but the benefits have paid off so much, that I truly don't mind. You learn creativity as you go.
For example, this is what's in my breakfast/lunch box right now (I'm working early shift):
Protein Bar (14 gms protein, 10 gms carbs & 5 gms sugar)
Bag of Almonds (9 gms protein, 8gms carbs & 2 gms sugar)
2 Tomatoe & Basil Pizza Burgers (20 gms protein, 14 gms carbs & 4 gms sugar)
1 Cheese Stick (8 gms protein, 1 gm carb & 0 gms sugar)
2 slices of ham (11 gms protein, 3 gms carbs & 3 gms sugar)
5 Oatmeal granola bites (3 gms protein, 16 gms carbs & 8 gms sugar)
I literally threw this stuff into my breakfast/lunch box in less than 5 minutes. I didn't stop to read labels because I know what's good and what's not. I didn't have enough time to pack a salad, so I'll stop at McD's or Wendy's. They have nice side salads for $1.00.
I'll probably have chicken and broccoli for dinner.
This is what works for me in terms of food intake.
Monday, February 1, 2010
Thursday Challenge - 2/4/10
AFAP-5 Rounds
20 Burpees
20 Air Squats
Thursday Challenges are back! These will be posted every Monday in preparation for the Thursday Challenge. Once you complete the challenge you are encouraged to Comment to this post with your time. This is for your own reference to look back on since these Challenges may be repeated later in the year. If you aren't comfortable posting a time at least post that you have completed the event.
SEE YOU THURSDAY!
20 Burpees
20 Air Squats
Thursday Challenges are back! These will be posted every Monday in preparation for the Thursday Challenge. Once you complete the challenge you are encouraged to Comment to this post with your time. This is for your own reference to look back on since these Challenges may be repeated later in the year. If you aren't comfortable posting a time at least post that you have completed the event.
SEE YOU THURSDAY!
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