Protein Pops

I recently ran across a recipe for Protein Pops. It consists of one cup egg whites and two scoops of your favorite protein shake. Mix them together, pour the mixture into Popsicle making containers and freeze overnight. It’s pure protein and very tasty! It’s also a very good treat after working out in the Cage. Here’s what Mark and Dave have to say:

Mark says “tasty and refreshing”, and Dave says “mmmm, good”.

There’s four pops left (not enough for everyone), so we can either have a wrestle-off to determine who can have one (that’s usually how my two boys handle who gets the last food item in the house) OR perhaps the first four best times on the up-coming 75 X 75 workout. Any suggestions?

Thursday Challenge 04/29/10

Run the Hills

From 31st and Spring
South on Spring to Acorn Hill
(slow steady climb from Adams to Madison)
Up Acorn Hill
(a somewhat sharp but nearly never ending climb)
Turn around at the end of the road and return to 31st & Spring
(slow steady climb from Acorn Hill to Madison & from Adams to 31st)

Approximately 2.5 Miles

Up for a Bigger Challenge?

From 31st and Spring
South on Spring to Washington
(Slow Steady climb from Adams to Madison)
South on Washington to Wood
Up Wood
(Extremely Sharp but Short Climb)
Turn around at the end of the road and return to 31st & Spring
(Slow steady climb from Acorn Hill to Madison & from Adams to 31st)

Approximately 2.75 Miles

Size Matters!

I’m talking about Waist size! We need to put away the scale and get out the tape measure. According to Dr. Oz, here’s why ……

Love handles hurt, even if the rest of you is perfectly healthy. Why?
As your weight creeps up, so does your blood pressure (BP). That's no surprise. But now it turns out that waist size matters, too. Love handles will nudge BP higher, even if you're young (under 44), have a healthy overall weight, and currently have a blood pressure reading under 130/85 mm Hg. There's never been a better reason to watch your waist instead of your scale.

Excess weight sets you up for a host of health woes. But more and more, waist size is linked to poor health, too. Whatever you call it -- muffin top, spare tire, love handles, or beer gut -- that extra padding pushes BP higher, even in young, normal-weight people who do not have high blood pressure.

The reason? When belly fat presses on your kidneys, the bean-shaped organs feel smothered and they panic. In response, they flood your bloodstream with hormones that raise your BP. Think of abdominal obesity as your early warning system for high BP. A thick middle and pants that feel too tight signal that this health risk may not be too far behind.

Here's the trouble zone for unhealthy waist sizes:

Women
Optimal waist size: under 33 inches
Danger zone: 37 inches or more

Men
Optimal waist size: 35 inches or less
Danger zone: 40 inches or more

Dr. Oz has provided a Waistline Tracking tool … click on the link below if you’re interested:
http://www.realage.com/the-you-docs/you-on-a-diet/waistline-tracker?memberid=31506471&email=caruso5402@yahoo.com

Dr. Oz has also provided some “simple steps” to assist in getting your waist back … click on the link below if you’re interested:


http://www.realage.com/the-you-docs/you-on-a-diet/

If you don’t believe Dr. Oz, there are MANY other websites that support this topic. Just Goolge “waist circumference” or “waist health” and you can obtain additional information.

For me, last year was about losing weight, and I weighed myself twice a month. This year, however, I’m focusing on strength training and toning up. So far, I’ve weighed myself twice - - once in January and yesterday.
I’m a little shocked because all my clothes are fitting looser and I just went to Kales the other day; I’m down another size in pants and shirt. BUT …. I’m up 4 pounds?? I’m not used to seeing a weight increase, but I have to remember that muscle weighs more than fat and waist size is more important than what the scale says.

Battling a number on a piece of metal on a daily/weekly basis can be discouraging, especially when you’ve made positive changes in your diet and exercise program. If you feel good and your clothes are fitting better (and you are seeing a decrease in your waist circumference), take a break from the weigh-ins.

Keep the faith!

20 Minute Treadmill Workouts

Although the weather has been quite nice lately, there are times when the cold or rain stand in the way of getting in a cardio walk/run workout. As you may recall, the Cage is equipped with a treadmill for our use, and I found a couple of 20 minute treadmill workouts. The Glute-Sculpting Workout keeps you at a moderate speed while changing up the incline. The Treadmill Challenge changes up both the speed and incline.

If you need a little change of pace or want to try something different, try a treadmill workout. I will put a copy of each of these workouts next to the treadmill should you desire to give them a try. Feel free to make adjustments to increase and/or decrease the intensity to suit your needs and abilities.

The Glute-Sculpting Treadmill Workout
(keeping speed at 4 mph while adjusting incline levels)

Minutes 0:00 – 5:00 = Incline @ 3 – 3.5
Minutes 5:00 – 7:00 = Incline @ 8 – 10
Minutes 7:00 – 8:00 = Incline @ 4 – 6
Minutes 8:00 – 10:00 = Incline @ 10
Minutes 10:00 – 11:00 = Incline @ 5 – 7
Minutes 11:00- 13:00 = Incline @ 12
Minutes 13:00 – 14:00 = Incline @ 10
Minutes 14:00 – 15:00 = Incline @ 12
Minutes 15:00 – 20:00 = Incline @ 2 - 4

The 20-Minute Treadmill Challenge

Minutes 0:00 - 3:00, Speed = 3.0, Incline @ 1
Minutes 3:00 - 3:30, Speed = 3.5, Incline @ 2
Minutes 3:30 - 4:00, Speed = 3.5, Incline @ 4
Minutes 4:00 - 4:30, Speed = 3.5, Incline @ 6
Minutes 4:30 - 5:00, Speed = 3.5, Incline @ 7
Minutes 5:00 - 6:00, Speed = 4.0, Incline @ 1
Minutes 6:00 - 7:30, Speed = 4.5, Incline @ 2
Minutes 7:30 - 8:00, Speed = 4.5, Incline @ 4
Minutes 8:00 - 8:30, Speed = 3.5, Incline @ 6
Minutes 8:30 - 9:00, Speed = 4.5, Incline @ 7
Minutes 9:00 - 10:00, Speed = 3.5, Incline @ 1
Minutes 10:00 – 11:00, Speed = 6.0, Incline @ 1
Minutes 11:00 - 12:00, Speed = 3.5, Incline @ 1
Minutes 12:00 - 12:30, Speed = 5.0, Incline @ 2
Minutes 12:30 - 13:00, Speed = 5.0, Incline @ 4
Minutes 13:00 - 13:30, Speed = 5.0, Incline @ 6
Minutes 13:30 - 14:00, Speed = 5.0, Incline @ 7
Minutes 14:00 - 16:00, Speed = 3.5, Incline @ 1
Minutes 16:00 - 17:00, Speed = 6.0, Incline @ 1
Minutes 17:00 - 20:00, Speed = 3.0, Incline @ 1

From the CrossFit Journal by Louis Hayes

BEYOND THE BODY

CrossFit girls are beautiful—but Louis Hayes believes it’s more about attitude and determination than appearance.

CrossFit chicks are hot.

Ever hear that saying? Well, it’s true. And here’s why: Being “hot” has a lot more to it than physical appearance. Plenty of women and girls have all the physical components and gifts of the cover girl but simply “aren’t hot.” And then there are those magnetic ones who might never be a runway model but are irresistible.

CrossFit chicks swim upstream. They battle against all the images of female physical fitness that have been implanted since birth. They fight the self-limiting mentality put upon their gender community. CrossFit chicks possess a confidence, commitment and sense of accomplishment that puts them at the forefront of their gender. They know the anxiety of stepping up to competition. They savor the taste of victory. They sweat, suck wind and give their all. They are part of a community that snuffs out the mantra of popular culture—the CrossFit community.

Somewhere, each female CrossFitter was introduced to a new, unorthodox philosophy of physical fitness. It’s a model that allows women and girls to face their fears and weaknesses and learn how to win. They learn the movements and programming and attitude that put them on the pathway to a place the gym teachers and TV infomercials told them they could not go.

And once these ladies get on the path, there is no turning back. The confidence seeps though their pores. The resolve shows on their faces. Resilience shines through. These traits are common to all CrossFit chicks, and there is an added element of beauty and attraction given to these women.

Thursday Challenge 04/22/10

As Fast As Possible

20 Pull-ups
Run from the Cage to 31st & York (just about 1 mile - give or take)
50 Air Squats
Run from 31st & York to the Cage (will equal just about two miles total - give or take)
20 Pull-ups

Here's Some News On Bacon ...

Personally, I rely on bacon as one (of many) sources of protein. However, I hate the cooking time and cleaning time involved. I cheat and buy the fully cooked kind that I heat in the microwave for 20 seconds! It has no carbs and 5 grams of protein in two slices. Trader Joes carries fully cooked Canadian bacon. It has 1 carb and 10 grams of protein in three slices. Bacon is a good item to have with my morning oatmeal; it’s also good for snacking too. And by the way … it’s a quick and easy item to throw into my lunchbox!

Is bacon the best protein option? Probably not, but it’s not so bad. Here’s an article for you to read …. Decide for yourself.

http://www.marksdailyapple.com/a-quick-guide-to-bacon/

Thursday Challenge 04/15/10

As Many Sets As Possible in 20 Minutes

One Set Equals:

Run 200M (100M up the ramp to light pole #CO4 then 100M back to the garage)
25 Air Squats

Try Something New!

An abdominal exercise from Brass Ring Fitness.

www.brassringfitness.com

The “Down” Position

Begin in the down position. The upper back is completely flat so that the shoulder blades touch the ground, however the head stays up (this helps develop strength in the neck).

Arm positions can vary from straight out (pictured), to crossed over the chest, or with fingers interlaced behind the head.

The soles of your feet should be together with the knees dropped outward, to minimize hip flexor involvement and maximize the effect on the abdominal muscles.

It’s best to place a rolled up towel under your lower back to alleviate strain on the spine.

Midway up/down

This should be a controlled contraction of the abs, so that the upper body is raised to a seated position. Your butt should not come off the ground. Your arms should remain out in front of you, and should not ever be overhead.



The “Up” Position

At the “Up” position, your upper body is at a right angle to the ground. It is helpful to find a target for your hands to touch, like your shoe laces, to help you go all the way up each time without having to think about it.



As with all exercises, Range of Motion (ROM) is critical. A poorly performed sit up, while better than nothing, is not Brass Ring quality. If you’ve been doing them wrong all your life, that’s not an excuse to continue to be lazy.

Do them right, do them faster.

Scaling

Make it Easier:
•Raise your knees up and put your feet under something.
•Do crunches or heel touches.
•Take more breaks.

Make it Harder:
•Cross the arms over the chest or interlace fingers behind head.
•Do all sit ups in a single set (or minimal sets).

Thursday Challenge 04/08/10

The Murph for Miller is coming to CrossFit Tri-Cities www.tricitiescrossfit.com on Saturday May 15th from 9AM to 3PM. In an effort to assist you in your preparation for this event our next SIX Challenges will be dedicated to providing you with the training you will need to improve your performance.

5 Max Sets of Each Exercise:

Pull-ups (strict, assisted or jumping)
Push-ups
Air Squats

Rest 90 seconds between each set / complete all 5 sets prior to moving on to the next exercise (example: max set of pull-ups, rest 90 seconds, max set of pull-ups rest 90 seconds, max set of pull-ups, rest 90 seconds, etc.).

Defensive Tactics & Self-defense

The definition of Defensive Tactics (as defined by TDATraining.blogspot.com):

Police defensive tactics are NOT the same as self-defense. The role of defensive tactics in law enforcement and corrections is to assist the officer in performance of arrest and restraint, and to increase the margin of safety for both the officer and the suspect. Defensive tactics charge the officer with protecting others as well as themselves. The definition of "defend" as used here is neither punitive nor passive, but instead "to repel danger or harm while serving and protecting." Meanwhile, self-defense encompasses any and all means of protecting oneself. Self-defense techniques are not meant to apprehend an assailant. Indeed, there is no regard for the safety of the attacker whatsoever. So obviously self-defense and defensive tactics are not synonymous.
…. Training in defensive tactics is more than simply issuing officers a nightstick and saying, "Don’t hit anybody in the head." It only takes a few seconds to be issued a tool, but learning to use it is a never-ending process.
….. Furthermore, you don’t always have the right tool in your hand. It may be on your belt or in your car, and while it just takes a few seconds to get it, that may be more than you have. Therefore another purpose of defensive tactics training is to give you a few seconds. You can use those seconds to get a tool or to plan a better response or simply to breathe and therefore regain mind control.
…. Finally, once you learn the techniques, you can’t forget to bring them with you, either. Sure, you can lose the skills if you panic, or if you refuse to practice them, but there is no way anyone can take them away from you short of rendering you unconscious.

OK …. Where oh where could I possibly be going with this on a fitness website???? Now that I have your attention, I’ll tell you.

While trying to live a healthy lifestyle and maintain weight loss, I am faced with unexpected dangerous (aka “unhealthy”) situations, and I need to be prepared to use defensive tactics and/or self-defense techniques to defend myself against the enemy (aka “bad eating choices”). Similar to the police tactics and techniques as defined above

• “learning to use it is a never-ending process” (I am constantly reading books and articles to become more knowledgable in terms of diet and exercise)
• “you don’t always have the right tool in your hand. It may be on your belt or in your car” (or in my case … having the right foods available in my pre-packed lunch box gives me “a better response” to my hunger and therefore I gain “mind control” in terms of eating properly).
• “once you learn the techniques, you can’t forget to bring them with you, either” (I can’t forget to bring the lunch box and there is no way anyone can take it away from me “short of rendering me unconscious”)!

OK … so do you get my point? Preparation and planning are key. There are times when the lunchbox thing isn’t feasible on a particular day (whether it be a lack of time or lack of food supply in the house), but I still plan and I come to work prepared. Jimmy Johns has an un-wich option (aka the lettuce wrap). The Beach Club un-wich is awesome! Panera Bread, McDonalds and Post 20 have some good salad options too. You can also get any Subway Sandwich option made into a salad option. I also carry a protein bar with me … you never know when you’re going to be stuck on a call and lunch/dinner is delayed. Bad eating decisions can be made when you’re starving and you have not pre-packed (or pre-planned) your food for the day.

As you prepare for your next work shift (i.e. duty belt prep, taser check, vehicle check, etc), you may want to add a lunchbox/food plan check. It may save your life in the long run!

Thursday Challenge (4/1/2010)

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.

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)!

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!

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.

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!

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

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/

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

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!