Swimming Upstream with Diets

bears fishing

Podcasts often make me go introspective to my daily habits. The topic du jour was diets. So here goes. (quick read? — scroll down for tips)

My body type is a mesomorph. Since I was young, I could eat whatever I wanted and still have a six-pack. I was super active and weight was never a problem. However, this also means I never learned how to eat. My grandpa lived to be 89 years old, yet he smoked, drank, and ate very poorly. When we had chili at his house, it came wrapped in butcher paper like a brick of fat. It melted in the pan as you cooked it. A slab of Colby cheese and a sleeve of crackers often accompanied it. And I loved it. I thought I had genes like his, so I could get away with eating poorly.

I think for most of us, our 30’s is when your metabolism starts to go into conservation mode. I was a Senior Army Drill Sergeant at 32 years old when I started to fall back in a run. What the heck? I was a runner and a pretty good one at that. I gained 10 pounds and it wasn’t coming off. Even when I became an ultramarathoner in my 40’s, I pretty much maintained weight and didn’t lose much. But the key that was missing was diet. I still ate like a horse.

Fast forward to years later. My ultramarathon days were starting to come to an end. I began doing CrossFit and made lots of changes in my life. But I didn’t change my diet. Not long before, my wife had her gall bladder removed. So I suppose I was next. After my diagnosis, the doctors were ready to schedule an appointment with the surgeon. I’m like “wait a minute, let’s think about this first”. I mean, I’m a scientist myself. There has to be a better way. I started doing some research and found that gall bladder disease is mostly a side effect of gluttony. It can be connected with a host of other issues from diabetes to gout to liver disease. My research led to a gastroenterologist back in the 1950’s who put together a diet with many names. It was the Diabetes Diet, Alzheimer’s Diet, Parkinson’s Diet, … In effect, they were all autoimmune diseases where autoregulation is halted. Come to find out, it is also the basis for the Paleo Diet.

So despite my mantra of “exercise all you can so you can eat what you want”, I needed to change. I went cold turkey and jumped on the Paleo bandwagon. We stripped the cupboards bare of all processed food, especially flour, pasta, and other starches. The same with sugars. Within two weeks, I was free of the painful heart-attack like symptoms that I suffered from my gall bladder. My blood lipids were completely back to normal and I was losing weight and bodyfat. It was amazing what it did for my life.

Since those days, I’ve moderated my views and overlapped other concepts into my life. I am still mostly Paleo since I pay for it when I go back to the Dark Side. I used to be the bonehead at the party who was vocal about what I “wasn’t” eating and would preach all the facts about the bad foods that were there. I’m more sociable now. I’ll graze on fun foods knowing that I’ll eat clean 98% of the time. During the work week, I’m essentially a Warrior Diet advocate. Here are some ideas that I abide by:

  • Breakfast consists of coffee with a half-teaspoon of creatine and a tablespoon of coconut oil which provides energy and muscle cell hypertrophy. I’m not very hungry anyway in the morning because of what I eat before bed.
  • I skip lunch but may snack on a protein bar, a spoonful of peanut butter, or maybe a protein shake to keep my energy, prevent muscle catabolism, and maintain low insulin levels for fat burning.
  • I usually do Olympic lifting in the morning, yoga over lunch, and a CrossFit WOD with bodybuilding after work. Then I eat dinner.
  • Dinner is the largest meal of the day. Caveman drag food home to cook and eat! I get my daily dose of calories at this time. Although, I’m usually not starving because I haven’t faced insulin spikes from what the FDA and others would recommend with small meals throughout the day. It is balanced with lots of protein, fat, and veggies.
  • Currently, my pre-bedtime ritual is to take Progenex Cocoon. It has amino acids like tryptophan to help you sleep. It also has other proteins that aids muscle building and recovery. I take creatine with this too. Your highest levels of testosterone and other growth hormones occur as you sleep. Your cortisol levels drop and serotonin increases. So you do some fat burning as well as opposed to fat storage. Your fat is being used to make new cells and aid in hormone building (which are made of fats).

So far so good. I still enjoy a few cheats along the way. I’m not perfect. If I get really hungry or if I know I am teaching an intense yoga class or hot yoga, I’ll eat lunch or a snack hours before. I still stick to a mostly Warrior/Paleo styled diet and it seems to work for me. The bonus of not planning breakfast or lunch is I never worry about what I’m going to eat. And I can really enjoy a savory dinner and a nice sleep at night. I also got to keep my gall bladder.

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Represent

david

I used to take a yoga class now and then from a teacher who was “real”. I mean, she wasn’t the type of yogi you see on magazine covers. In fact, maybe she didn’t look like what a yoga teacher looks like in your mind’s eye. And she is a great yogi.

It is unfortunate that we have these stereotypes in our minds of how people should be. We should accept people as they are. If they can perform and do their jobs, then that should be enough.

Or is it enough?

I was an Army Infantry Drill Instructor in a previous life. Our duty was to “Lead by Example”. So we put up an image that went far and above what is required of a normal soldier. No wonder the divorce rate is so high among the Drill Sergeant ranks. We spent half of our time grooming, exercising, asking for extra starch on our uniforms at the cleaners, and shining boots to look like mirrors every night. Actually, most of us used two uniforms a day and at least two sets of boots. If we got scuffed or dirty or sweaty, we’d change into a new uniform so we always looked “perfect”. We were toy soldiers who taught people to be like us. And it was impossible for them to keep up. But soldiers looked at us like infallible gods. We were what they were to strive to become. It can’t work any other way.

As a yoga teacher, I represent “yoga”. I represent my studio or gym where I teach. I hope that when people look at me, they’ll think “that’s what yoga can do for me”. They say “Practice what you teach, and teach what you Practice”. I have to live by example. I can’t preach about Ahimsa and then go off honking my horn and yelling at people who drive too slowly. Everything I do hopes to meet that standard. At least that’s what my Inner Drill Sergeant tells me.

I know we need to give ourselves grace. Humility has its merits too. I often share if I’m tired or tweaked a knee or something. When I am a student in a class among my peers, sometimes I’ll take child’s pose or the easier variation of a pose. I am human…maybe more than people know.

But I still strive to be the best yogi I can be. I want to be a shining example of what yoga can do. When people say its just for the stereotypical cover girl, I like to show it can be for beefy, older guys and real people like me. Though it is still important for me to project my brand. In many ways, I’m selling a product. I’m promoting a lifestyle. I feel responsible to my diet, to my svadhyaya (self-study), to my cross-training, and to my yoga practice. Maybe it will inspire others to commit to something special themselves.

Be the best YOU that you can be. It’s always good enough!

Take a Rest Day

bubble-bath

To be honest, I am the worst offender ever. I pack every day with some-thing and if I have a few minutes free, I pack some more. I assume most of us are this way. The most obvious indicator is with my home life. If my girls aren’t happy, then I can’t possibly be happy (wife & two dogs). Even friends complain that I don’t have time for them. So over the past month, I’ve resolved to make changes, even if slowly.

My first step is to take a dedicated rest day. Frankly, its not easy to choose which day that will be. My spiritual side says it is on Sunday; an official Sabbath!! My schedule determines a lot from yoga teaching, training for a CrossFit competition, and getting ready for trail running races. So for now…Sunday it is!

It was AMAZING!!

I really needed a day like that. I’ve been going at it for so long. I didn’t plan anything for the day. Not only was it a physical relief, but it was huge mentally and spiritually. You know what, next Sunday I will have a few more options for myself as well, though I’m not “planning”. Just options. It will be a spa day. I’ll take a hot bubble bath, maybe two! Maybe I’ll go get a tan. Take a walk with my dogs. Perhaps I’ll go fishing. Maybe I’ll get a mani-pedi, since I’ve never done that. It will be a ME day!

Take time for yourself. Everyone will love you for it! Especially YOU!

Toward a safer home

So I recently became involved with the Nextdoor App that is specific to my neighborhood. There is a lot more going on than I could have imagined from loose dogs running around to turtle sandbox tops getting wedged who knows where. What is seriously concerning me is the reports of burglaries. I always called my neighborhood Pleasantville because nothing bad every seemed to happen. It is like Mayberry U.S.A.

First off, I never want to blame the victims

There are bad people in this world. If we had peace, we wouldn’t need to take precautions against predators and micreants.

But,…!!

I am exceedingly curious about the circumstances of the thefts. I am not aware of any crowbars taken to doors or smashing in of windows to gain entry. These have been petty crimes of opportunity. People leave their car doors unlocked and its easy to walk along and check if doors are open. And guess what, for some reason they also leave high value items and, most importantly, garage door openers in their unlocked vehicles. I’m thinking that is not a very smart move. Sometimes, I walk my dogs in the wee morning hours and see many garage doors open, likely overnight. Most of our garages have a side door and people sometimes leave those unlocked too. Its my feeling that if you can get into a garage, you’re going to get into the house. Even if you lock your door from garage into the house. There are tools in garages like crowbars and screwdrivers making it easy to get in without anybody seeing.

Regardless, we know there are bad people out there. But some people are quite frankly stupid. I’m sorry you were too naive to trust the human race. You have to watch out these days.

If you play with fire…

Don’t give them the key to your house and expect not to get burned. If most drunk driving accidents happen between Midnight and 3am, then don’t be out then. If you want to end up with knife wounds to your chest, then go to bars in the middle of the night and pick a fight. If you walk down a dark alley all alone, there is a much higher probability of something bad happening. Its like walking in mountain lion country with deer sausage wrapped around your neck.

People need to get smarter about their awareness and safety. Teach your family and kids how to be safe! And get off cell phones at times when you need to be safe.

A Daily Yoga Practice

rocket man

Can I admit something?

I don’t have a daily yoga practice. I lift weights, run, and do CrossFit on my own, which is what I’ve always done. But I’ve had the toughest time trying to do yoga on my own. Before becoming a yoga teacher, I would attend a lot of classes. And then I began to design my own classes for teaching while still attending a few classes. Then I got tired!! Really tired. I ended up only teaching classes. Every now and then I’d attend an Ashtanga or hot yoga class. But still no personal practice (other than taking Instagram selfies 🙂 ).

I just finished a 50 hour Rocket Yoga training. While I have skills to do deeper poses, I realize my lack of a personal practice made me suffer…a lot! Sure, I do tons of squats, burpees, pull-ups and such. That is what kept me in the game. But I need to practice yoga too.

Practice what you Teach. Teach what you Practice!

So as a measure of accountability, I’m telling my peeps here and now that I will have a daily practice. Rocket Yoga advocates a 6-day program beginning Sunday. My Sabbath will be Sunday, so I am shifting forward a day. Here it is:

Monday – Ashtanga Primary series (or Modified Primary Series, rocket-style)
Tuesday – Rocket 1 with focus on building strong legs
Wednesday – Rocket 2 focusing on backbends, upper body, and core
Thursday – Rocket 2 but with deeper backbend emphasis
Friday – Rocket 1 with a healing emphasis
Saturday – Rocket 3 “Happy Hour” which is a faster paced mix of 1 & 2
Sunday – day of rest and reflection

I plan to do this over my lunch hour. I hope to tell you of my progress soon! I’ll be a real Rocket Man before you know it. I’m changing things up to grow.

If you Always do the Same Things, you will Always get the Same Effect!

So it begins – Rocket Yoga training

larry schultz epk

I will be attending a 5-day Rocket Yoga training soon. A minor hiccup in the process is that (on a whim) I signed up for the CrossFit Games Open as well. So I’ll need to submit my video Friday morning after the announcement of the workout before I begin my travels. What’s life without a challenge? 🙂

So, being an older yogi…and despite being relatively fit….you can’t overlook one thing. This is gonna sting…possibly badly. I packed Epsom salts for nightly and morning baths. I have a Rumble Roller, massage stick, back buddy, and lacrosse ball packed for self-therapy. I tried to find a place for a massage, but most don’t have weekend hours. And I understand my training schedule may be fluid, so I couldn’t cancel if I needed to.

Regardless of the uphill climb I describe, I am very excited for this opportunity. I’ve been teaching Rocket Yoga classes for 1.5 years and attended Ashtanga and Rocket classes over several years. I have many limitations flexibility-wise. But I teach many who have similar or greater limitations. I emphasize doing what you can and having fun. So teacher do likewise. I keep my mind open and my body fresh.

Namaste!

Building Bodies

arnold-cable-row

So, my upper back, lats and such, have been sore for 3 days now. No worries because its a good soreness. One that comes from revelation.

I’ve been focusing more in the past 10 or so years on athletic performance and functional fitness. I’ll occasionally dabble into the dark side of narcissism and do some body work. But for the most part, my body work is an afterthought. If what I do makes me look good, then so be it.

Sometimes, if I am a little tired or I have a few minutes to spare, I’ll grab the cables on a machine or maybe I’ll do some isolation work with dumbbells. And sometimes, I do it even though I think its a waste of time. I mean, I know its not necessarily going to help me clean & jerk another 5 kilos or add to my squat. But I do it anyway.

Well, back to my soreness. I keep a fairly detailed log of my workouts. I mark down weights and PRs and how long it took to do a MetCon WOD. Three days ago, I found I was running out of time, so I thought I should do a few pulls on the cables since I was too tired to do pullups. I started with lat pulldowns while I was fresh. I usually do this with lighter weight and focus on form. But it was the close-grip pulley rows (picture of Arnold above) that got me. The weight was still light since it was the first set. I pulled back strictly until my elbows were fully back. Then, I only came forward half-way. So I did 3 half-way pulls to elbows back and then released all the way forward for a rep. Then pulled 3 half-way again and did that for a few sets. Lastly, I released all the way forward allowing my shoulder blades to pull far apart from each other getting a good stretch. Then I pulled back and pinched my shoulder blades together.

Know what? I almost didn’t count these in my training log. I ran out of time and only did one-set. But I’m glad I did because my back is jacked. I really need to rethink this and start doing more body work. I’m certain it will do wonders in building mass and hopefully that will translate into strength.

Live and learn!