Endurance Training and Programming Clinic
Thursday, February 2nd at 6:30pm at CFW. Cost: $50.00 Attendees will learn the minimalist/high intensity way to train, eat, and supplement for endurance events. Also covered is how to properly use the myofascial massage (foam roller) to improve recovery.
Whitney Ross Podcast with Jimmy Moore
This Friday the 27th at 8am our own Whitney Ross will be on Low-Carb Conversations with Jimmy Moore. Whitney has reversed her Multiple Sclerosis through a life style change of adopting the Paleo Diet and following the Crossfit Wilmington exercise program as well as starting up the blog nutrisclerosis.com. They will discuss her success along with current topics in the field of proper nutrition and exercise.
To listen to the podcast go to www.lowcarbconversations.com.
What did you have for Breakfast?
A poll conducted by ABC News found 31% of Americans have cold cereal for breakfast each morning. Many have toast, a bagel, a biscuit or other bread product. 40% obtained their breakfast meal from a fast food restaurant. Of the 18-54 year olds polled, only 54% of them even ate breakfast. Over half those polled said they have eaten pizza for the “most important” meal of the day. If polled, I’d guess the percent of those who know how unhealthy these breakfast habits are is around 98-99%.
The only improvement to American’s diet is more people have coffee instead of juice than did 20 years ago. But is that an improvement? Fruit juices’ high sugar content (natural or not) and added preservatives negate the benefits of the vitamins they contain. It renders them nearly as unhealthy as Sodas. If the coffee America is drinking was black coffee, the answer would be yes. However, most Americans stop by Starbucks and order some “fru fru” bulls**t drinks with a bit of coffee in them. Take a look at the nutrition fact of this popular Starbucks sipper.
I get many questions on the Paleo Diet… most common is “so what can eat for breakfast?”. The answer: Meat, Nuts, and Avocado. If you’re breakfast is postworkout (PWO), you can add 5-10 berries (blue, rasp, or black) to that. Yes, that is five to ten berries. You don’t need handfuls of berries. They contain fructose (sugars in fruit) and elevate insulin.
A high protein, moderate fat diet elicits very little insulin response and regulates blood sugar well into the day. This will help keep your brain working at capacity and allow you to focus. Add fish oil to it (you should already be taking it) and you’ll be more focused throughout the morning and into the day.
Rotate the meats and nuts so you’re having something different each day. One day you can have 4-6 oz of chicken and and 1/2 cup walnuts, the next have a 5oz burger patty with half an avocado. The variations and combinations are obviously not endless. That’s a complaint I get about the Paleo Diet… that the food is boring. While that may be even more so with this breakfast plan, but gets big points for being easy to prepare and convenient to eat on the go. Coffee and (unsweet!)tea are good with breakfast. Just be easy on adding sugar/sweetener and cream. Adding none would be best. Have no juices, V8, milk or other high carb drinks. That goes for all meals, not just breakfast.
The Zurcher Squat
Zurcher Squat 5-5-5-5
Bench Press 75% x 10 reps/ 85% x 2 sets x 5 reps/ 95% x 2 sets x 2 reps
AMRAP in 6 minutes of…
Hand release Push-ups
* The first round you perform 2 reps of each exercise. Increase your reps by two each round…2-4-6-8-10 and so on.