running

Cheat Day: Mission Complete!

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You have been maintaning a paleo diet for six days, nothing but the paleo all day every day.  And then God said “let there be calories!”, and there were and they were good…soooo good :P. 

HOW IT WENT DOWN


My Saturday began just as any other would, eggs with spinach and black beans in the morning (kept under 450 calories), but then something changed.  I drove to Waffle House at 8am, and before I went in I downed 6 oz. of grapefruit juice (to reduce insulin spike and promote fast passing). Then I walked in and ordered the all star breakfast with an extra waffle (two eggs, two sausage, hash browns, toast and a waffle). After I ordered I went to the bathroom and did 60-90 sec. Of high intensity cardio. I came back and squeezed lime juice into my water (reduce insulin spike further), and proceeded to gorge myself for the next 10 min. syrup flowing and smiles all around! 

CAN YOU EAT MCDONALDS ON CHEAT DAY?


I’m not sure if you “can”, but I did. Yup, two quarter pounder delux with cheese! This was the point where I didn’t want to look at myself for about 3 hours. Luckily we were on a road trip to Baton Rouge, so I sat in the back and questioned if I was going to live or not. But then we arrived…

HOW MANY CRAWFISH CAN YOU EAT?


6 lbs. after a big plate of dip and fruit, the dip must have been a Paula Dean recipe due to the pools of butter at the edges of the dish. After I push away from the table I smell something in the air….CAKE!! Suddenly I find room for two large pieces of chocolate and strawberry cake. At this point I’m not sure if I’m over-doing it, but I like to push the limits so let’s go! 

WHO WANTS CRACKER BARREL?


I questioned my future after saying I would go, but my friend who was allergic to most of the food served was hungry and wanted a dinner buddy. So we saunter over to the barrel, and wanting to test my bodies limits, I order the chicken fried steak with two orders of mashed potatoes and green beans (after the plate of cornbread and apple butter). I was half way through my plate and was seeing spots so I decided to live to gorge another day. We waddle back to the hotel, and hugging my belly I roll into bed and pray I wake up tomorrow. 

DID I GAIN ALL THE WEIGHT BACK??

Nope, I weighed 174.6 lbs. Friday, weighing Monday morning I was a bloated 175.3 lbs. just one pound over where I started. So all in all I would say that cheat day was a success and I look forward to next Saturday already :)) just FYI as well, I lost 4.6 lbs. that first week on this regimen. 

Your challenge: starting today, even if you’ve downed a few donuts already, start the paleo diet with the intention of pigging out Saturday to restart your body. It’s amazing!! 

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It’s All About The 80/20 Folks!

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It’s Friday!! That means that tomorrow (and a little Sunday) is my day to go as wild as I want with my food, and I don’t even feel bad about it! No one can do the same thing over and over day in and day out, we just aren’t wired that way. So I encourage you to think as you read over this about what areas in your life you’re not giving the propper amout of rest to.

 

12,000 Calorie Day

That’s my goal every Saturday, and even though I never hit it, I satisfy every craving I had during the week. If you are following the Paleo Diet for weight loss, it’s reasonable to assume that you’re dramatically underfed most days. So balance this out with at least one day of the nastiest cheating you can stomach! This will not only fix the cravings, bring you to a reasonable amount of calories and bring you back mentally; this will reset your body to burn fat faster in the next week! That’s right, eating like a pig for one day has the potential to reset your body and enhance the fat shreddage!

GO NUTS…responsibly

I know after all of that you’re wanting to schedule your cheat day ASAP, wake up and dive headfirst into the tallest stack of panckakes you can find for breakfast, but let’s pump the breaks first. You need to set your body up to succeed on these days. Not only is this going to shock your metabolism, but your digestive track will be the primary casualty if you don’t take the necessary steps. First start the day with 40 grams of protein, some small beans and caffine on an empty stomach, this will boost metabolism and start your tummy off easy. Then before the first encounter with the enemy, drink 6 oz. of grapejuice to minimize the insulin spike for the rest of the day. Follow this with 16 oz. Herbamate tea, cooled to room temp., before every meal thereafter. This will promote fast exportation of whatever you put in, all the goodies with out the baggage!!

One Last Thing

And this could mean the difference between success and failure on these days. Imediately prior to every meal after the breakfast do 60-90 sec. of intense exercise, preferably out of sight and not at the table. This will open the glucose pathways to muscle that has been stimulated, that way the calories can go to a good cause, the swole patrol :). If you are diciplined enough to follow a mostly paleo diet for 6 days this shouldn’t be close to an issue, unless you’re a weenie, you’re no weenie are you??

GOOD LUCK!

Protein Powder or Paleo Prep

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We’ve all seen them in the gym, frosted protein shake in hand, without it they probably wouldn’t be here. They hustle towards the weight rack, blaring jams to grind through their 20 sets of 8-12 reps. With a grunt of satisfaction they pump out the last rep and down the protein cocktail they put all their trust in… Cool story bro. 

WHY DO WE DO THIS??


Why is it held as “common knowledge” that this is the ritual that we are to follow to have a successful workout? Why the powder instead of the real thing? I believe it’s mostly due to marketing and the lack of willingness to believe that maybe re supplement industry doesn’t have our best internet in mind (but that’s just me). Or maybe it’s because you had such a hard workout that you need the hydro isolate anabolic homeostatic protein to make it to your ripped muscles so fast because you might loose your gainzzzzz….no. 

DID YOU REALLY WORKOUT HARD?


If so then you would have opened your muscles glucose receptor stores and anything you put in will be shuttled to the needy parts. This is of course assuming you did have an intense session and not just a jaw grinder with the bros. So put the food in that you need! The truth is that once you tax the body to the point of needing to grow new muscle the only things the muscles need aren’t JUST protein. It needs nutrients only found in whole foods. Carbs, proteins and fats to restore and improve what you’ve broken. 

THE ANSWER


After every workout I have I have a pre prepped meal of one large sweet potato and a cup and a half of ground beef with the fat drained in hot water. This will satisfy every need the muscles could have if ingested right after workout. Also you get all the benefits of the post workout without the major insulin spike! And since insulin causes fat storage, you’ll get all the gainz without the fluff, or roughly 75% muscle and 25% added weight. But this ratio is better than the 3 times average dose of sugar in most protein shakes which basically undoes all the work you put in to lean out!

SO USE THIS AND GROW!


Hope this helps and let me know if you get the same benefits or have other advice in the comments 🙂 

Why Paleo?

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If you’ve been alive for more than a year you’ve heard of the paleo diet I’m sure. So why in the world do you need to bother with it, and what could it benefit you?

WELL FOR ONE, IT’S NOT A “NEW” THING

We are a society that has only been removed from an agricultural lifestyle for about two generations (200 years). Which in the grand scheme of our history as a species is equivalent to a few months in the average persons life. But in this short time we have replaced the hunter gatherer lifestyle that our bodies have come to know and thrive on, with a man-made highly processed garbage diet.

WHAT’S WRONG WITH HOW WE EAT?

The shorter answer to this question is “What’s right?”. Let’s start with what our bodies need to thrive; our bodies need glucose (sugar), protein and fats as macro-nutrients, along with the micro-nutrients from most plants and fruits. Now the marketing geniuses that are in charge have manipulated the minds of people into being scared of things that have any sort of fat content, so they put labels like “fat free” or “low fat” on all sorts of products. But what they don’t tell us is that what it lacks in fat it makes up for in sugar, which when broken down is generally stored in the body as…you guessed it, FAT. So technically you could slap a 0% fat label on a sack of sugar and it would be completely true (I’m actually surprised I haven’t seen this yet)

SO WHY THE PALEO DIET?

Why not? It’s only you giving your body everything it has been used to for the past 1,800 years, and cutting out all the junk that our bodies are still trying to figure out how to process. The Paleo diet is the only way that the body is able to take care of itself the way that God intended. Have you heard the stories of people who had stage 4 cancer and were on deaths doorstep, then decided to go the whole foods route as a last ditch effort. And most of the time they have a full recovery and beat the pants off cancer! Take that science!

PALEO IS ONLY FOR SKINNY PEOPLE, I WANNA BE JACKED!

I held this belief as well, for about ten minutes. I can tell you from my personal experience that I cut down from a fluffy 174 lbs. to a lean 163 lbs. with the Paleo diet. AND THEN JUMPED TO 178 LBS.! That’s right, I GAINED weight on a 85% Paleo diet! (Yes 85%, no person should punish themselves or deprive themselves of what they enjoy for the sake of “Paleo Glory” I’m no exception) But we can talk about all of this later, for now I just want to shed some light on the Paleo life. Till next time.

Cory

I’M BACK! (Paleo Meal Prep intro)

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IT FEELS SO GOOD TO BE BAAAAACK!!

So it’s been a while huh, I had to take a little personal time to do a little “soul searching” to find out what I want for my families future as well as my own. (job wise, hobbies and DUN DUN DUNNNN….kids)

We don’t have kids yet!

Thankfully that much is true, not that I don’t want kids at all, but I’m only 25 so I want to grind as hard as I can now without taking time from family to build a life that supports my family with time and money. So that is what’s been going on with me!

What do we do now?

Well I’m eager and excited to hit some new goals that I have set for myself and providing the best quality content that I can! One thing that I have been working on recently I have picked up the habit of cooking! My dad has always been an amazing cook, and until recently I thought that the gene might have skipped a generation. UNTIL I merged my love of fitness and cooking to begin the new family tradition of…

PALEO MEAL PREP

I’m not sure if there are that many athletes that read these posts, but if you are, then you know the struggle with balancing healthy eating with fitness and life. It seems like the world wakes up before us 10 minutes earlier every day to find new ways to get us off track when it comes to a healthy athletic diet! Also when we go out with friends it’s not always the most convenient (or cheapest) option to keep on the paleo train.

MEAL PREP SAVES ME DAILY

Just having the right options pre prepared in the house limits the “slip ups” to virtually NONE! Any other time I was home and knew I needed something to fuel me for a few more hours till the next meal, I would see cookies and cake and justify the “benefits” of the fast acting glycimic index of that “food”. Needless to say it never worked out in my favor long term… BUT having the right options through the meal prep is an insane blessing!

SO HERE’S TO THE FUTURE

I’ll be talking more about food along with the success and uplifting material I have before, but I wanted to share this with you all in case there are some people out there who know this struggle as well!

Cory

Please STOP Running

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Ok we are going to change things up

We are going to take a break from the mindset thinking to practical exercise on this one! Now I know we have all heard it before, “I’m gonna loose weight this year!” or “I’m going from couch to 5k this year!” And these goals are great, and if you happen to still be following your New Years “resolution” to loose weight, then you are in the top 20%! So a well deserved congratulations to you!

Now on to the topic at hand, RUNNING

It’s almost inevitable that when someone says they want to loose weight or become more healthy, they’re basically saying “I’m going to start running and or eating right.” Eating right is probably the one thing we can all stand to learn more about by the way, but that’s for another day. But what is so magical about running? Does your body recognize this activity as a major reason to ignite the fat burning warp drive? Or is it that if you go on a 45 min run that it’s the special time frame that will make the magic happen?

Or is it….

That if you do anything with a moderate amount of intensity for 45 minutes straight that your body responds. The truth is that there is nothing special about running at all, except for the fact that it’s the most convenient thing to do, and if something meets the needs (doesn’t require extra work or preparation) it’s guaranteed people will do it. So since you were probably born with legs, have land to run on and don’t have any real dangers waiting outside, why not run?

But let’s think about this running thing

Every year a sports science journal does a pole on which exercise is the most dangerous, guess which is #1, RUNNING! Now they define “dangerous” as most risk for injury, but why is running dangerous? I haven’t heard of anyone breaking a leg or bleeding out on a run…but I have heard almost everyone who decides to start running in January start complaining about knee area and below pain around March. Hence why running is by and large the most dangerous sport every year (even ahead of CrossFit). Most of this however is due to the fact that running form is never considered, people never think about the fact that since they have horrible posture sitting and standing that there’s no way that could carry over when they run. DING DING DING, that’s the reason! If you move like a lazy turd walking and sitting, you’re gonna amplify that about ten times once you do it faster. But your posture is your battle…Just know that’s the root of why you’re snapping your knees and ankles.

Are you ready for the solution

Take the same time period you would have been running, and do some functional exercise! Functional is the keyword, squats, lunges. skates, jump rope, jumping, uni lateral movements etc..There is nothing magical about running, it’s just the fact that you’re in constant motion for 45 mins + that brings a fat loss response. Now I’m not saying stop running all together, but moderate it where it is needed. If it’s your thing and that just puts you in the zone and you have mastered your running posture and technique, then go for it! Someone is going to win the local 5k so why not you with the amazing form! But if general weight loss is the goal then look into body weight work starting out,  then look into CrossFit and then compete in the games (KIDDING).

In Conclusion

Stay active at a moderate high intensity for 45 mins+ per day, it doesn’t have to happen all at once (in fact it’s better if it is spread through out the day). Just do something to move and move well!