I am going through workout withdrawal. I am in California for work. I have been in back to back meetings, lunches and dinners, and have had zero down-time.
I arrived on a Sunday, and go home on Friday. When I arrived I went for a run, because I had time. Monday I did not workout. Tuesday I did a workout in my hotel room, but I wish it could have been more. It was not enough. Wednesday I did not work out. Today is Thursday, and so far, I have not worked out. I am hoping to workout this evening, unless another dinner outing is scheduled. I am not even secretly hoping that a dinner is not scheduled… I am practically telling everyone I work with that I don’t want to go out to dinner tonight.
I need my fix. I don’t want time off from working out. I need my fix. Yes, I do realize that rest days are important for recovery, but too many rest days leads to workout withdrawal. At least for this workout junkie. I am accustomed to 5 days on, one day off. And the one day off is not always completely off. Sometimes it is what I refer to as “active rest”. I might hike or teach an aerobics class. I try to take the one day off, but it doesn’t always work out as planned. I am a workout junkie, I need my fix.
Today is Thursday. There are no dinners planned. I will be getting my fix.
Thursday, October 15, 2009
Saturday, October 3, 2009
Nutrition in a Nutshell
I get a lot of questions about nutrition and diet. How does one eat to support the energy and strength levels needed for the demands of CrossFit workouts? Or any workout regiment for that matter? While I am not a nutrition expert, I can offer advice based on my own experiences and the resources I have used.
I currently subscribe to the Paleo way of thinking. Meaning, I follow the Paleo diet. I “went Paleo” in May, 2009, and am fairly strict on the foods I eat. The easy way of thinking of Paleo is, eat “meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.” Also, no legumes and no grain! That means no beans, peas, peanuts, soy, cereal, bread, pasta, rice, flour, etc.
For Paleo, it is so important to ensure that you are not only eating the right mix of food, but enough food. With every meal you need protein (think meats), carbs (think vegetables) and fat (think avocados and nuts), similar to the Zone diet (but you don't need to weigh it and eat in “blocks”). Women tend to not eat enough protein – it is difficult to think of having meat with every meal. It is also difficult to think that carbs must come from vegetables and fruit rather than grains, pasta and rice. For a listing of appropriate foods, click here.
I ensure that for every meal I eat some sort of meat, fresh veggies, and fat (avocado, nuts, etc.), even at breakfast. Snacks are just smaller portions of the same. To lean out, play with the fat portion, but don't cut it entirely, and don’t cut the proteins and carbs. It is a delicate balancing act between the three food sources – too little fat, protein or carbs is a recipe for poor performance during a workout.
Ensure you are eating after you work out as well. Depending on the workout, have some protein and carbs. Typically, you won't want fat just after a high-intensity workout. Have it later with another meal. It is just as important to refuel as it is to sustain.
Keeping a Food Journal
With any diet, it is important to track your food intake. Keep a daily log of your meals and estimated portions. A food journal will help you ensure you are getting enough of the right foods throughout the day. It will also allow you to log menu items that you like or dislike. But most importantly, a food journal will assist you should you need to make adjustments in your diet. You will have the ability to look back at what you have been eating to better understand why you may be experiencing poor performance, plateaued weight loss, or lack of energy.
Nutrition Resources
The Paleo Diet
Paleo Foods
Robb Wolf
What are your thoughts on Paleo? Comments? Questions? Additional resources? Post to comments.
I currently subscribe to the Paleo way of thinking. Meaning, I follow the Paleo diet. I “went Paleo” in May, 2009, and am fairly strict on the foods I eat. The easy way of thinking of Paleo is, eat “meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.” Also, no legumes and no grain! That means no beans, peas, peanuts, soy, cereal, bread, pasta, rice, flour, etc.
For Paleo, it is so important to ensure that you are not only eating the right mix of food, but enough food. With every meal you need protein (think meats), carbs (think vegetables) and fat (think avocados and nuts), similar to the Zone diet (but you don't need to weigh it and eat in “blocks”). Women tend to not eat enough protein – it is difficult to think of having meat with every meal. It is also difficult to think that carbs must come from vegetables and fruit rather than grains, pasta and rice. For a listing of appropriate foods, click here.
I ensure that for every meal I eat some sort of meat, fresh veggies, and fat (avocado, nuts, etc.), even at breakfast. Snacks are just smaller portions of the same. To lean out, play with the fat portion, but don't cut it entirely, and don’t cut the proteins and carbs. It is a delicate balancing act between the three food sources – too little fat, protein or carbs is a recipe for poor performance during a workout.
Ensure you are eating after you work out as well. Depending on the workout, have some protein and carbs. Typically, you won't want fat just after a high-intensity workout. Have it later with another meal. It is just as important to refuel as it is to sustain.
Keeping a Food Journal
With any diet, it is important to track your food intake. Keep a daily log of your meals and estimated portions. A food journal will help you ensure you are getting enough of the right foods throughout the day. It will also allow you to log menu items that you like or dislike. But most importantly, a food journal will assist you should you need to make adjustments in your diet. You will have the ability to look back at what you have been eating to better understand why you may be experiencing poor performance, plateaued weight loss, or lack of energy.
Nutrition Resources
The Paleo Diet
Paleo Foods
Robb Wolf
What are your thoughts on Paleo? Comments? Questions? Additional resources? Post to comments.
Tuesday, September 22, 2009
Intentional Metamorphosis
Wikipedia defines metamorphosis as “…a biological process by which an animal physically develops after birth or hatching, involving a conspicuous and relatively abrupt change in the animal's body structure through cell growth and differentiation.” Answers.com says metamorphosis is “a marked change in appearance, character, condition, or function.” Metamorphosis is change.
Change is inevitable – nothing ever stays the same. Whether acted upon by some outside force, or an intentional decision, change occurs. It is inevitable. But what if change was intentional? Could you intentionally drive the change? Force the course of the abrupt change in the animal’s body structure? Or your body structure? Or your capabilities? Could you control the direction of the change? Thereby controlling the outcome, results, endgame?
I am on a quest. A quest for change. Purposeful change. Intentional metamorphosis. I am changing the way I look, the way I feel, the way I perform. Day by day, step by step, workout by workout, meal by meal, rep by rep. Forcing change to occur. It is an intentional decision. I am purposefully changing. I am going through intentional metamorphosis.
How? Pushing harder. Eating better. Not giving in. Not sacrificing. Performing the one more minute, one more round, one more rep, until I can yell out “TIME!”, with the knowing that I have performed my best at that given moment.
Why? To be better. To feel better. To be stronger. To be able to perform under diverse conditions. To be healthy. To be fit. To be CrossFit.
Change is inevitable – nothing ever stays the same. Whether acted upon by some outside force, or an intentional decision, change occurs. It is inevitable. But what if change was intentional? Could you intentionally drive the change? Force the course of the abrupt change in the animal’s body structure? Or your body structure? Or your capabilities? Could you control the direction of the change? Thereby controlling the outcome, results, endgame?
I am on a quest. A quest for change. Purposeful change. Intentional metamorphosis. I am changing the way I look, the way I feel, the way I perform. Day by day, step by step, workout by workout, meal by meal, rep by rep. Forcing change to occur. It is an intentional decision. I am purposefully changing. I am going through intentional metamorphosis.
How? Pushing harder. Eating better. Not giving in. Not sacrificing. Performing the one more minute, one more round, one more rep, until I can yell out “TIME!”, with the knowing that I have performed my best at that given moment.
Why? To be better. To feel better. To be stronger. To be able to perform under diverse conditions. To be healthy. To be fit. To be CrossFit.
Friday, September 11, 2009
I Remember...
Today is always a difficult day for me. Not Friday, but the date – 9/11.
So many people were impacted by what happened 8 years ago on this date. For me, it could have been so much worse. Every time 9/11 comes around, I think of how much worse it could have been. And while I am thankful that is wasn’t, I am deeply saddened by the losses that others experienced.
My sister worked at the World Trade Center, on one of the floors above where the planes hit. She was supposed to start work at 9am. She was late on 9/11. Just late enough to be alive. She would take the subway to work, and exit the stop before WTC. She would walk the last block to work. On 9/11 she exited the subway, as usual, and was greeted by the chaos that was occurring. The first plane had already flown into the first tower. She
made the decision to jump back on the subway, not thinking that the next stop was WTC. The doors opened up and she was there at what is now ground zero. She did not exit, but continued on to the next stop, where she did exit – just as the second plane hit the second tower. She ran for her life.
She lost co-workers and friends, but did not lose her life. And for this, I am eternally grateful.
On this date, I am remembering all those who lost their lives. Those at WTC, those at the Pentagon, those in Pennsylvania, and those in the military. I am grateful to all of those who serve our country, from the fire and police personnel who risk their lives to help others, to the military, who fight for the freedoms we sometimes take for granted.
Why am I going on and on about this? What does it have to do with fitness?
Sometimes we all need a little inspiration – something to push us a little harder. Today my inspiration is one of remembrance and gratefulness. When I workout today, I will do so for those who died on this date 8 years ago, and those who continue to fight for our freedoms. I remember.
So many people were impacted by what happened 8 years ago on this date. For me, it could have been so much worse. Every time 9/11 comes around, I think of how much worse it could have been. And while I am thankful that is wasn’t, I am deeply saddened by the losses that others experienced.
My sister worked at the World Trade Center, on one of the floors above where the planes hit. She was supposed to start work at 9am. She was late on 9/11. Just late enough to be alive. She would take the subway to work, and exit the stop before WTC. She would walk the last block to work. On 9/11 she exited the subway, as usual, and was greeted by the chaos that was occurring. The first plane had already flown into the first tower. She
made the decision to jump back on the subway, not thinking that the next stop was WTC. The doors opened up and she was there at what is now ground zero. She did not exit, but continued on to the next stop, where she did exit – just as the second plane hit the second tower. She ran for her life.She lost co-workers and friends, but did not lose her life. And for this, I am eternally grateful.
On this date, I am remembering all those who lost their lives. Those at WTC, those at the Pentagon, those in Pennsylvania, and those in the military. I am grateful to all of those who serve our country, from the fire and police personnel who risk their lives to help others, to the military, who fight for the freedoms we sometimes take for granted.
Why am I going on and on about this? What does it have to do with fitness?
Sometimes we all need a little inspiration – something to push us a little harder. Today my inspiration is one of remembrance and gratefulness. When I workout today, I will do so for those who died on this date 8 years ago, and those who continue to fight for our freedoms. I remember.
Monday, August 31, 2009
File This Under “What are They Thinking”
KFC, formerly known as Kentucky Fried Chicken, is testing a new concept sandwich, the Double Down. This fat infested, scale tipping, caloric packed sandwich contains only meat, bacon, cheese and the Colonel’s special sauce. Yes, you read correctly, no bun. The premise of this monstrosity is, “Why bother with the bun?” The Double Down replaces the traditional bun with two Original Recipe chicken fillets.
"It's such a meaty chicken sandwich, there's no room for a bun," Rick Maynard, a
KFC spokesman told Slashfood.
Yikes! What are they thinking? They must have determined that there was a market for this sandwich. Perhaps all of us Paleo/Zone or types, or maybe the Atkins-friendly types, who avoid the bun at all costs?? Now that is funny! I’m sure we will all be rushing out to purchase this fried concoction thinking, “WOW, a sandwich just for us!!!” Or perhaps it is just the convenience factor.
But seriously, this sandwich certainly is not healthy, although it is trying to give the appearance of being so. Why would people choose to put two fried chicken fillets, bacon, cheese and “special sauce” in their mouth? Do they really think that there is some nutritional value in choosing this sandwich? Food critic estimates are bringing the calorie count in at about 1200 calories, with KFC estimating the final count to be more around 600. The jury is still out, as nutritional information is not yet available.
But KFC is not the first to go overboard on a “what are they thinking” sandwich. Burger King has the Triple Whopper with Cheese, coming in at 1210 calories and 84g of fat. Their BK Quad Stacker, which you would think could be worse, actually comes in at 1010 calories and 70g of fat. I bet if you add the cheese, the BK Quad Stacker will top the Triple Whopper with Cheese!
Carl’s Jr. has two burgers, the Guacamole Bacon Six Dollar Burger and the Western bacon Six Dollar Burger, both topping 1000 calories each with 70 and 50 grams of fat respectively. Add on an order of Chili Cheese fries and you’re now looking at a 2000 calorie meal with over 100g of fat! If you think outside the sandwich box, Jack in the Box has milk shakes topping the 1000 calorie mark. Add that to your Carl’s Jr. burger and fries and you are in calorie and fat overload.
What are they all thinking? Obviously there is a market for convenience. But is the convenience of fast food worth the calories and fat, and the potential health risks? Are the fast food restaurants going overboard with unhealthy choices? How can consumers, or we as fitness fiends, make better choices while maintaining convenience? Is it possible?
What do you do when faced with the need for convenient food? Do you order directly off a fast food menu or do you modify your order? Do you avoid fast food at all costs or have you found good choices that provide healthy alternatives to the traditional fast food fare?
Post your thoughts to comments.
"It's such a meaty chicken sandwich, there's no room for a bun," Rick Maynard, a
KFC spokesman told Slashfood.
Yikes! What are they thinking? They must have determined that there was a market for this sandwich. Perhaps all of us Paleo/Zone or types, or maybe the Atkins-friendly types, who avoid the bun at all costs?? Now that is funny! I’m sure we will all be rushing out to purchase this fried concoction thinking, “WOW, a sandwich just for us!!!” Or perhaps it is just the convenience factor.
But seriously, this sandwich certainly is not healthy, although it is trying to give the appearance of being so. Why would people choose to put two fried chicken fillets, bacon, cheese and “special sauce” in their mouth? Do they really think that there is some nutritional value in choosing this sandwich? Food critic estimates are bringing the calorie count in at about 1200 calories, with KFC estimating the final count to be more around 600. The jury is still out, as nutritional information is not yet available.
But KFC is not the first to go overboard on a “what are they thinking” sandwich. Burger King has the Triple Whopper with Cheese, coming in at 1210 calories and 84g of fat. Their BK Quad Stacker, which you would think could be worse, actually comes in at 1010 calories and 70g of fat. I bet if you add the cheese, the BK Quad Stacker will top the Triple Whopper with Cheese!
Carl’s Jr. has two burgers, the Guacamole Bacon Six Dollar Burger and the Western bacon Six Dollar Burger, both topping 1000 calories each with 70 and 50 grams of fat respectively. Add on an order of Chili Cheese fries and you’re now looking at a 2000 calorie meal with over 100g of fat! If you think outside the sandwich box, Jack in the Box has milk shakes topping the 1000 calorie mark. Add that to your Carl’s Jr. burger and fries and you are in calorie and fat overload.
What are they all thinking? Obviously there is a market for convenience. But is the convenience of fast food worth the calories and fat, and the potential health risks? Are the fast food restaurants going overboard with unhealthy choices? How can consumers, or we as fitness fiends, make better choices while maintaining convenience? Is it possible?
What do you do when faced with the need for convenient food? Do you order directly off a fast food menu or do you modify your order? Do you avoid fast food at all costs or have you found good choices that provide healthy alternatives to the traditional fast food fare?
Post your thoughts to comments.
Tuesday, August 25, 2009
My Kid Won’t Hug Me. She Says, “Your Stomach is Too Hard…”
WTF! “Your stomach is too hard…” Is that a compliment or an insult?
My kid said it, and then pulled away abruptly… as if injured. “Your stomach is too hard…” It hurt me… It is uncomfortable… It’s not soft, like… It’s not where I want to snuggle when I feel… It bruised me… Sure, I am exaggerating a bit, for drama… That’s what I got from the kid, drama.
But, is my stomach supposed to be soft? Should it feel like a pillow?? A warm snuggly stuffed animal?? Or maybe it should be squishy and rubbery, like Jell-O? WTF! Is it supposed to be soft?!?
I train hard. I don’t want my stomach to be soft. It should not hang over the top of my jeans – I don’t want a muffin top!!! WTF! Is this what we are supposed to be like? A bunch of squishy-stomached, muffin-topped women and men providing soft places for our kids to bury themselves??? WTF!
I work out hard. I don’t want my stomach to be soft. It needs to be hard, strong, and support the work required of it. And if it is uncomfortable, then I must be doing a good job. If it is uncomfortable, I am not sorry. And, if it is uncomfortable, I will take that as a compliment. Thank you very much!
What would you think??? Post to comments.
My kid said it, and then pulled away abruptly… as if injured. “Your stomach is too hard…” It hurt me… It is uncomfortable… It’s not soft, like… It’s not where I want to snuggle when I feel… It bruised me… Sure, I am exaggerating a bit, for drama… That’s what I got from the kid, drama.
But, is my stomach supposed to be soft? Should it feel like a pillow?? A warm snuggly stuffed animal?? Or maybe it should be squishy and rubbery, like Jell-O? WTF! Is it supposed to be soft?!?
I train hard. I don’t want my stomach to be soft. It should not hang over the top of my jeans – I don’t want a muffin top!!! WTF! Is this what we are supposed to be like? A bunch of squishy-stomached, muffin-topped women and men providing soft places for our kids to bury themselves??? WTF!
I work out hard. I don’t want my stomach to be soft. It needs to be hard, strong, and support the work required of it. And if it is uncomfortable, then I must be doing a good job. If it is uncomfortable, I am not sorry. And, if it is uncomfortable, I will take that as a compliment. Thank you very much!
What would you think??? Post to comments.
Tuesday, August 18, 2009
Going After the Big Dog
I enter each workout with a certain expectation. The expectation that I should be able to do as much, or a little more, than I previously did. A little more weight, a slightly faster time, better form, etc. I compete with myself, trying to outdo myself.
I have never thought of tying to do better than those I workout with. I’ve never thought of my workout as a competition between me and those I workout with. I have always competed against myself. And because I am highly motivated, I have been a good competitor for myself. But could I have been a better competitor?
What if, instead of competing against myself, I competed against the big dog during the workout. The one person who is pushing max reps, or big weight, or has spectacular form. What if that big dog was right next to me, and instead of thinking that I could never do what they are doing -- that all I need to do is better than I did previously… What if I thought that I needed to do better than the big dog? That I needed to do more weight, I needed a faster time, I needed better form, because the big dog next to me was going to kick some CrossFit ass, and I needed to beat them to it. Would that light my competitive fire and push my abilities through the “better-than-my-previous-time” ceiling? My guess is that my competitive fire would become a firestorm, and I could do more than I ever would have expected, and blow my PRs out of the water.
So the big dogs better watch out. Because I am not going after my previous weights or times – I’m going after them. And I am going to fight for every pound, every rep and every second.
Patrick Cummings talks about this in After the Gun, a post on Again Faster. Read it and get some fire.
I have never thought of tying to do better than those I workout with. I’ve never thought of my workout as a competition between me and those I workout with. I have always competed against myself. And because I am highly motivated, I have been a good competitor for myself. But could I have been a better competitor?
What if, instead of competing against myself, I competed against the big dog during the workout. The one person who is pushing max reps, or big weight, or has spectacular form. What if that big dog was right next to me, and instead of thinking that I could never do what they are doing -- that all I need to do is better than I did previously… What if I thought that I needed to do better than the big dog? That I needed to do more weight, I needed a faster time, I needed better form, because the big dog next to me was going to kick some CrossFit ass, and I needed to beat them to it. Would that light my competitive fire and push my abilities through the “better-than-my-previous-time” ceiling? My guess is that my competitive fire would become a firestorm, and I could do more than I ever would have expected, and blow my PRs out of the water.
So the big dogs better watch out. Because I am not going after my previous weights or times – I’m going after them. And I am going to fight for every pound, every rep and every second.
Patrick Cummings talks about this in After the Gun, a post on Again Faster. Read it and get some fire.
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