Category Archives: diet

Oh Not That Again!

crossfit hspu

I had a back injury (non-CrossFit) that kept me from working out late last Summer. Then I did my own rehab for about a month. When I felt I could start taking a load again, I went back to CrossFit. I started with the daily CrossFit.com WODs and eventually shifted to my own programming. Then the holidays kind of derailed all my good intentions. I ate a lot and sat in a car for hours to and from family visits across the country. Good habits can be broken.

So at the New Year, like most people, I vowed to make some changes. I don’t do resolutions because I think resolutions are made to be broken. I wanted to get back to a strong deadlift. And I wanted to make some body changes. So I start programming for those things. Lots of powerlifting and bodybuilding were thrown into the mix. And just because I know I need to control my bodyweight, I did some cardio as well. I was rowing, ski erging, and running. But all of that gets very boring. I started skipping workouts. I didn’t have time to get through all I wanted to get through and then would just not do it. It just wasn’t working.

So last night, I look at my sheet that has all my tasks for the day; the same things I’ve been doing since the New Year. I glared at my sheet and threw it in the trash. I programmed a triplet of trap bar deadlifts, dips, and wallballs. Nothing crazy, just something simple. Three rounds only took me 4:50, but it gave me that air sucking, nerves tingling into my fingers and toes, wanna lay down and die kinda feeling. But when the waves of pain goes away, you know you’ve done something. It combined all the things I had been doing for an hour into 5 minutes. Did you hear that? 5 minutes!!! That’s not all I did, but that’s all I had to do. I’m lightly sore this morning and its all good.

The key is: do a little warmup (something fun: I do hula hooping, pole dancing, trampoline hopping, BOSU ball balances). Then set up a wod. Make it something DO-able. Don’t make it crazy. Maybe add a moderately heavy movement and a bodyweight movement. Optionally add a cardio component like box jumps, burpees, or double unders. Then that’s all you have to do!! If you feel you have more energy, do some heavy work or bodybuilding. Olympic weightlifting is my Go-To since its mostly concentric (i.e., it doesn’t make you so sore). But the Oly’s also test mobility, balance, speed, and power. That’s it. Just do the WOD if you don’t have time. Then you’ve already done a lot!

I’m back baby!!

 

 

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Vacation [Body] Weight

Ya know, if I’m on vacation, I’m going to live it up. We all should. Whatever we do that messes up an otherwise disciplined life, its really ok. We can fix it later.

Its kind of weird for me. I follow mostly a Warrior/Paleo/Flexible dieting kind of life. Don’t think it sounds dictatorial or anything. Its the easiest way for me to live. I’m really not at all hungry in the morning, which is greatly assisted by my love for coffee. By lunch-time, my mind is working on all cylinders and I’m in a flow. If I took a break, it would disrupt that robotic state of gettin things done! I stop the coffee and start drinking water after Noon. That keeps my belly full and detoxes the coffee. Admittedly, I get slightly hangry by 4 or 5pm, but that’s quite alright. I’ve been in ketosis all day up to that point, burning fat for energy. And when I finally eat, my stomach has shrunken to the point that it doesn’t take much to feel satiated. Then I may eat a snack before bed, like a yogurt or something.

Its easy for me to get back on track once I’m in my normal routine. Once my body gets rid of all that junk I ate, the weight falls off again. I feel light and very good about myself. And in the Summer, it is even easier since I can go for a couple runs in the heat and I’m quickly back down to weight. That’s what I’m working on now.

Its all good!

You are Wrong to Think Eating Healthy is More Costly

People are crazy who claim that it costs more to eat healthy than to eat unhealthy. This is wholly untrue. Now, if you’re buying hipster food from some yuppie health food store, you may be right. But if you’re buying basic needs of the common person from a bulk food store, it is a whole lot cheaper to eat healthy. Please note what I listed below is probably far below what an unhealthy person eats. In fact, they probably eat more like 3,000-4,000 calories on any given day spending a lot more money. And the healthy person diet below is probably way more than they usually eat (see chart at bottom).

Keys to eating Cheap & Healthy:

  • Buy in bulk
  • Buy generic
  • Invest in a deep freezer
  • Go for calories and nutrition, not flashy labeling or name brands
  • Beware of ends of shopping aisles and front of store gimmicks
  • Compare price per ounce or per-serving, not overall cost
  • Pre-plan & pre-make meals
  • Go big on left-overs – make in bulk and save
  • Drink lots of water
  • Never shop hungry
  • Beware of high markup places – convenience stores, street vendors, fast food
  • Beware of yuppy stuff – “Organic”, “Non-GMO”, … (not regulated–long story)
  • Plant your own home garden
Unhealthy Diet per person
calories cost
burger king cinnamon roll 300 $1.59
Starbucks Iced Caffe Mocha Grande 230  $          3.65
big mac meal 1350  $          5.99
small bag of Doritos 150  $          3.00
2 slices Little Caesars pepperoni pizza 248 $1.25
16 oz Coke 190  $          1.89
1 package Reese’s Peanut Butter Cup 87 $1.99
 Total 2025  $        19.36
One month $580.80
One year  $  7,066.40
Healthy Diet per person
2 cups of white rice 412  $          0.10
1 cup of sweet peas 70  $          0.61
chicken breast 8 oz 220  $          0.99
1 sweet potato 162  $          0.49
8 oz 2% milk 122  $          0.09
tilapia fish fillet 100  $          0.78
Quaker oats cereal 200  $          0.27
Ham 203  $          0.99
banana 105  $          0.13
peanuts one serving 180  $          0.13
one white potato 283  $          0.07
 Total 2057  $          4.65
One month  $     139.50
One year  $  1,697.25

To Rest or Not To Rest

samsthiti

That is the question.

I still hear the prevailing wisdom that says that you absolutely need to chill out and rest at regular intervals. As in, do nothing, sit, sleep, nada!

OK, I’m on board with that. But let me throw a few nuggets your way that may change your mind.

There is a lot we don’t know about rest, recovery, and DOMS (delayed onset muscle soreness). If you think about it, there are several ways that we gain and grow from exercise. One is the predominant idea that if you get sore, you have broken your body down so much that when you heal, you’ll be stronger than before. Another idea is in creating physiological and mechanical efficiencies in your body. If you repeat a movement, like running, rowing, or lifting, your body builds neural frameworks that enable that to happen better. In addition, if it has a heart pumping element, then the heart is continually laying down new cells and those individual cells become more efficient at pumping blood. I believe this all to be true.

The latter case where you’ve had a neurological or physiological challenge that improves efficiency, its quite possible that less recovery is needed. There isn’t a structural component that needs to be “cleaned out”. But for the former, where it is possible that muscle breakdown has occurred, fibrin and collagen and healing lymphocytes are sent to the site of trauma and a more defined recovery needs to take place. Picture the arms that connect an old choo-choo train’s wheels to make them rotate. Each one of these arms is now clogged up with gunk, whether sludge, mud, or other debris. You can either sit and wait for the rain, wind, or other natural processes to wash the gunk away. Or, you can go in there and clean it up manually.

First of all, I’m a firm believer that sleep is the numero uno (#1) priority in recovery. You don’t get any bragging rights for sleeping less. If somebody tells you they function just fine with 4 or 5 hours of sleep a night, they are blowing smoke up your nether-regions. You need those repeated 90 minute cycles that lead to hormone growth producing REM sleep. Each cycle is progressively deeper and more effective. Without this, you’ll not grow or recover and you’ll likely end up sick and injured. Sleep, then nutrition, should be your first priorities. You can’t make hormones if you are not eating healthy fats, proteins, and carbs.

So back to the choo-choo train’s clogged levers. Old school exercisers and mothers around the world would tell you to rest (aka do nothing). In the old days, the doctor would put you in a cast and tell you not to move for weeks if you had broken something. Now, we know that leads to frozen shoulder types of ailments. Today, you can get a major hip replacement and the next day the doctor has you walking laps around the 5th floor of the hospital. Its a totally different mindset from what was previously thought.

ACTIVE RECOVERY should be your mantra today. If you feel sore from doing Murph (run 1 mile, 100 pullups, 200 pushups, 300 air squats, run 1 mile for time), the answer is not to lay down for 3 days and let your body recover naturally. You need active recovery. That is, go for a walk, a run, get a massage, take an Epsom salt bath, or, heaven forbid, do a workout.

The massage and bath are passive ways to recover. But they are very effective in that kneading those muscle fibers clears out the junk around the muscles. It also moves the lymph, which doesn’t have its own circulatory pumping mechanism. Lymph is what carries all those T-helper cells and other healing hormones. It also carries the bad stuff away, the toxins and broken bits of tissue. All of this makes sense in old school recovery and shouldn’t be overlooked today.

What is a newer concept is the active recovery. OK, maybe not that new. We know that running, riding your bike, walking your dog, or swimming can all be effective tools to recovery. They are doing the same things as passive recovery. What many haven’t explored, however, is the idea of actually working out again. I mean, you just broke down the muscles, how can you possibly go back and do more? But its true.

When I wrestled as a kid, I was always sore. But somehow, we’d run, do some exercises, and get our bodies warm only to go back on the mat and work at 100% every day. In Ashtanga Yoga, the Primary Series is called the healing series. When someone was tired or sore, the founder Pattabhi Jois would say “You Do!” And somehow, you get on your mat and find yourself all better again. There is something to hopping back on the horse and getting stuff done. Its not a macho or boneheaded kind of thing. It is a matter of physiology and mechanical efficiency. You gotta clean out those levers of the Choo-Choo.

Olympic weightlifters train up to 2 long sessions a day for 6 days a week. And remember, they only have two primary movements, the snatch and clean & jerk. Runners often run every day. And a carpenter swings a hammer every day. Get your sleep, eat well, and try to workout often. Travis Mash, coach and record holding powerlifter, says that youngsters may do better to take a day off now and then. But as you age, he says that we should lower the intensity slightly and workout more often, like every day! This keeps us well-oiled and functioning at full capacity.

Sleep, eat, and keep moving EVERY day!

Old Habits, easy to break?

Yeah, when something major happens to you, to your body, to a loved one…old habits are easy to break. When you value your life and those around you, its not all that difficult.

For me, it was a heart attack, only it wasn’t a heart attack since it was on the wrong side of my body. I woke up in the middle of the night and it felt like someone stabbed me under my right shoulder blade. I laid there uncomfortably and decided to get up and take a Tylenol. When I stood up, I dropped to my knees and then to the floor seized in pain. I painfully groaned to my wife for help. She helped me get going and opened the hatch in the car and I laid in the back. We rushed to the Emergency Room. ER’s aren’t fun at all. The staff there seemed to be numb to pain since they see so much of it. I waited for what seemed like an eternity for someone to help me. I was triaged as a lower priority I suppose. I can’t imagine if I was really having a heart attack. I’d probably have to pass out or writhe on the floor for help. I was finally admitted to a room and waited even longer. The doctor came in and looked at my history. I have had chronic back pain, so he didn’t even really diagnose me. He just gave me something for back spasms.

So I followed up with my own doctor and I was diagnosed with a gall bladder attack. My wife had already had hers taken out, so that’s the direction I was headed (only I kept it, more on that later). They ran my blood work and I had lipids out of control (not the good kind) and fatty liver disease.

What is strange about this is that I was active. VERY active! I ran ultramarathons. I was doing CrossFit on my own. I did powerlifting. I felt I had all my bases covered.

What I didn’t have covered was my diet. I figured, I ran 6 hours at a time; I could eat what I wanted. I was benching 315 pounds and squatting 405. I was the epitome of health for my age. And I thought I had good genetics. My grandpa drank and smoked all his life and lived to his late 80’s. When we had chili at his house, it came wrapped in butcher paper and looked like a slab of fatty meat. Then it melted in the pan as you cooked it. I was rebellious in thinking that I didn’t need to diet.

So my reason for writing is not to tell you what I changed. I am trying to tell you that I needed to change my way of thinking about diets. I see others in the same predicament. I see some who only diet and don’t do exercise. The two go together. Before something bad happens to you, please make the changes in both diet and exercise. The right changes. I saw this commercial yesterday for a device that you stand on and twist side to side. I see juicing diets and other fads. Believe me, that’s not that way to go. Educated yourself and do the hard work of finding what really works.

More to come on my journey. I keep learning and this process keeps changing. Do something for yourself before the Old Habits are broken for you.

Everything is Mental

mental

I’ve read that a doctor can place a patient’s leg on their head with a straight leg while under anesthesia. The stretch reflex is not active and the body moves freely. That’s not to say there aren’t real obstacles to muscle length in an AWAKE person. I’m also NOT saying that a person is mentally weak if they can’t touch their toes. But it IS something to think about.

Many top athletes tell you that sport is mostly mental. Sure, you have to have genetics and good training to realize success. But you can’t get over the fact that how we perceive and make things happen is largely mental. I have books about ultramarathons where people run 100 miles or more in stage races. Even when their bodies begin to fail them, they somehow still manage to do amazing things. If you look at programs like the SealFit Kokura program, they put people through physical rigors akin to real Seal BUDs training. But the focus is on building mental toughness. You can be an All-Star running back at the highest level, but still fail these types of training. Why? Its a mental thing.

This comes around to my current diet. In our minds, we think we’ll die if we don’t have 3 meals a day. If we’ve always had meat-potato-veggie or hamburger-fries, then that’s all we know. A professor went on a convenient store food diet of Twinkies, Ho-Ho’s, and other assorted junk food. He carefully monitored his calorie intake to be in deficit and ended up losing 27 pounds in like 3 months. That’s not to say his blood work and health didn’t take its toll. But it proves the point that calories DO matter! You can’t just eat clean and expect to lose weight. Believe me, I’ve tried.

Yesterday, I lived off of 621 kcals. I wouldn’t recommend doing that, but I’ve come to realize it is a mental thing. The biggest culprit in dieting is not necessarily the meals themselves. Its the numerous snacks that we constantly graze on throughout the day. That all adds up. I’ve lost 9 pounds and feel healthy as ever. The Fat Secret app is what has done it for me. I carefully monitor what I eat and how many calories I burn with exercise. I am roughly burning 2,000 calories more than I take in every day. I teach and do yoga, do about 20 mins of cardio, and do either CrossFit or Olympic weightlifting every day. And somehow, I’m not starving and my performance is still going strong.

Sure, I know there are physical things happening that are real. I know my stomach has likely shrunk so it doesn’t take much for me to feel satiated. My energy levels aren’t nearly as dynamic in amplitude (aka. no highs and lows). And I feel so much better. In the first week of my diet, I fasted most of one day and finished my day with half of a Little Caesar’s pepperoni pizza. It was SO yummy, though I wouldn’t make a habit of this. Lately, I keep saying I’ll reward myself with a Culver’s Burger or something like that. But I don’t need it. I’m too excited for my weight loss. Once I hit my goal, I’ll moderate and enjoy those foods again. But I won’t let my weight creep back up again…EVER!

Its mostly a mental thing

 

The Perfect Male

crossfit body

Yikes! At first glance, no problem. At second glance, we probably shouldn’t be talking about what perfect is or trying to fit someone else’s standard. However, allow me to wander.

To meet the demands of performance in competition at the CrossFit Games, there IS a law of averages. Yeah, this sometimes goes out the window with outliers, but the average doesn’t lie. The average clean & jerk in 2015 was 318 pounds. So athletes have at least a 405 deadlift and usually much more. A 365 squat is also a likely minimum. But they also need to be able to run at least a 6 minute mile, do 100 pullups with a 20 pound weight vest, and row a half-marathon. If you’re too small, you won’t lift the weight. If you are too large, you’ll die in the longer events. So what is the perfect male body size for CrossFit competition?

In the 2016 Games, the average height of male athletes was 5 foot 9 inches at a bodyweight of 194 pounds. Consider Rich Froning is 5’9″ and 200#, he fits this well. Mat Fraser, the reigning champion, is 5’7″ and 190#. Rich Froning carries about 11% bodyfat. I would imagine that, due to the workload and need for stamina into 30-45 minute events, having bodyfat reserves is a good thing. Bodyfat also allows for good recovery and hormone production. It wouldn’t pay to have 6% bodyfat in performance athletics. So, I suspect a good number of male CF athletes fit this profile.

So this comes to me. I’m a Master’s male athlete. I consider myself short, but I fit the profile of a CF athlete at 5’7″ height. I weighed in this morning at 190#. However, I am 4-6% higher in bodyfat on average compared to top Games competitors. Also, everyone loses muscle mass as they age, so I could afford to be in the 175-185# range to optimally perform in CrossFit.

Despite all of this, what am I going to do? Ummm, nothing. Other than eating clean, getting nutritious food, meeting protein demands to keep muscle mass (which means strength), and drinking lot of water, I’ll keep at what I’m doing. I still have cheat foods (or reward foods), but I could probably cut back on those a bit. I don’t really need french fries with a meal. I don’t need 3 donuts when 2 would feel just right. We have to enjoy life, right? As long as I’m doing the hard work, varying what I do, exploring time domains from a few minutes to an hour, keeping up with massage and yoga, and doing a variety of sports, then I should be fine. We’ll see about the Games Open competition next year.