Yay! They’ll be here soon for some homegrown slaw!
Yay! They’ll be here soon for some homegrown slaw!
Heat up the grill!
Love a huge batch of grilled chicken to pick at all week!
Go for whole or thighs!
Aromatic Whole (early days of MDA)
Aromatic Thighs (Primal Palate)
10 x 30 sec. sled push (heavy); rest 30 sec.
3×12 DB Incline, Seated Row, Rev. Lunge; 3×5 DL (heavy)
Tuesday: Aerobic 50; Mobility
Wednesday: Strength (Push Press, Leg Press, 1-leg squat jump, 1-leg DL, Curl, Pull Down)
Thursday: Aerobic 40/Stretch-Bands 20
Friday: Power (Chipper); Mobility
Sunday: HI Endurance
Finish: 15 min Mobility, Stretch
JMFD’s comment with the “diet focus” is the perfect example.
“Focus on diet this week – fruits, vegetables, lean meats, eggs, nuts, sea-food – nutrient dense food. Avoid any junk this week.”
When we are crushing endurance at furnace-like temps it probably matters less…but when just toolin’ around..it adds up.
Real food, adequate for activity level, prepared by hand…is the only detox there is.
I particularly like this part:
“A search of the medical literature for clinical studies of detox kits provides the following result:
No Items Found
There is no credible evidence to demonstrate that detox kits do anything at all.”
The liver and kidneys constantly remove toxins. Those that aren’t removed can be stored in fat tissue (adipose) to protect vital organs.
As a storage compartment for lipophilic Persistent Organic Pollutants, Adispose Tissue plays a critical role in the toxicokinetics of a variety of drugs and pollutants, in particular, POPs. By sequestering POPs, AT can protect other organs and tissues from POPs overload. However, this protective function could prove to be a threat in the long run. The accumulation of lipophilic POPs will increase total body burden. These accumulated POPs are slowly released into the bloodstream, and more so during weight loss. Thus, AT constitutes a continual source of internal exposure to POPs. (Toxicological Function of Adipose Tissue: Focus on Persistent Organic Pollutants, LaMerrill, 2012).
So the only way to be better off is just to put as few toxins in as possible!
Food is your medicine. Check out recipes at foodasrx.
Lat Pull Down, Tri Ext, DB Chest Press, Rev. Lunge
Core 4 rds
10 Ball Pass
8 Back Extensions
6 Plank Knee Touch
Old Style? Ahh, summer at a Cubbies game?!
Nope. Not the tasty brew.
The Mediterranean Diet is associated with a wealth of health/wellness variables (ie, the Gold Standard).
And of course every other diet claims the same.
So, as usual, it matters not what you do
…just be sure you establish a tradition of healthy habits!
Follow the “Blue Zones” Diet/Lifestyle:
“Most people living in the Blue Zones enjoy physical activity incorporated naturally into their daily lives (like gardening or walking); a sense of purpose (like caring for grandchildren or civic volunteering); low stress levels and a slower pace of life; strong family and community connections; and a diet characterized by moderate caloric intake, mostly from plant sources.”
And a Mediterranean Diet:
“The Mediterranean diet, which is additionally defined by high intake of fiber, moderate alcohol and meat intake, antioxidants, and polyphenols, does have favorable effects on heart disease, cancer risk, obesity, metabolic syndrome, and ‘is potentially associated with defense against neurodegenerative disease and preservation of cognitive function, reduced inflammation, and defense against asthma.'”
WORKOUT: Aerobic 60; Mobility
“Sun’s up…morning’s here.”
Take a 4HB approach for a few weeks.
Protein shakes, eggs, fermented food (kraut, kimchi), meats, veggies.
Lots of tea, water.
Always a good idea, roast a chicken for the week (sub out the potatoes if you want…turnip, parsnip?)
Mobility (try to work some upper-back foam roller stuff…see vid below)
An effective approach to weight management/body comp and eating lifestyle is to follow the 4HB rules of eating. Just start with like 3 weeks…get some eggs, chicken/fish, veggies (coming in season or get frozen). Done.
Even vary eating times to throw in some IF-ing.
It also provides 1 day off every week. So it’s 6 days light/clean eating, 1 day eat whatever (so if you hate it, all you gotta do is suck it up for 6 days). There are way bigger problems than weight loss if a person can’t hold up to that bargain (dovetailing yesterday’s post).
Pretty much guaranteed, in 2-3 weeks, every system is feeling better, starting to re-optimize (and you don’t want to go back to eating crap).
George demonstrates his 1-2-3 Body strategy. Maybe this works for you?
1-leg DL (DBs)
1-leg Squat (DBs, leg behind up on bench)
Band Upper Back
Lat Pull Down
Hot Salsa Lunges
Swiss Ball Pass
Side Plank Hip Pulse (l/r)
Swiss Ball Tuck
Hip Bridge (feet on ball)
3x 2 minute Plank (rest 1min btw)
Bottom line: whatever you choose to do, do it right.
***Typically solutions, advice and applications are pretty basic and straightforward. Managing weight, eating for performance, and moving for wellness are best addressed with a “pop-gun rather than a howitzer.” Try to avoid making things harder than they are.
It doesn’t matter if it’s meat/no-meat, grain/no-grain, whatever.
…make it a common sense, sustainable eating lifestyle.
In fact, I like to think the ideal eating pattern is:
“Eat whatever you want, just follow these guidelines…”
1) Clean (non-gmo, no pesticides)
2) Prepared by you
3) Limited portions
4) Varied eating windows
Add more Strength and Play/Recreation.
Do Aerobic purposefully.
Limit High Intensity (if only b/c it deludes you into eating more).
Get dialed-in on FORM.
Be nice to yourself!
Visit this PDF (Adams & Leary, 2007) and scroll to p. 23/26. Take the survey.
Are you high on rigidity?
Being conscious of food choices and our interaction with food/diet is good…this would be a “flexible” style.
…But going into high rigidity mode can put us at risk for not meeting our weight management, body image, performance goals.
And Rigidity can lead us to use negative self-talk after eating unhealthy foods, which in turn may lead us to actually eat MORE later.
Yes, counterintuitive….people who are highly rigid and eat something unhealthy, will go on to EAT MORE later on.
…In the famous Herman & Mack (1975) study, DIETERS ate more ice cream after pre-loading on 2 milkshakes than NON-DIETERS. (It is believed that the eating distracts the mind from the negative thoughts and feelings.)
“Research suggests that dieters are especially prone to overeat in response to negative states or aversive self–awareness.”
“In general, people who treat themselves with compassion when they overeat might be more successful at regulating their eating because they are less motivated to eat in order to cope with negative self–feelings, and this might be particularly true of restrictive eaters. Paradoxically, these people might be able to remain aware of their goals for healthy eating because they have a “clear head” that is not cluttered with unpleasant thoughts and feelings.” (Adams & Leary, 2007)
So, along with a 1) proper training program, 2) proper dietary approach….we also need a PROPER MINDSET!
…Appropriate views of success and failures
…Long-range focus on health/wellness goals
Wake up each day with some dragonslayin’ MFT
…and remember to BE NICE TO YOURSELF!
Q: Why still fat?
A: Eat grains.
Q: GRAINS?! Bwaat?! I’m Paleo….meat, no grains.
“…seemingly diametrically opposed diet philosophies, such as low-fat, low-carb, Paleo, and vegan, can all cause weight loss and apparent cardiometabolic improvements. What they have in common is that they all restrict something, they all eliminate most common junk foods, and they all make us think hard about what’s going into our mouths. In general, the more restrictive the diet, the more weight loss it causes, and typically the greater the metabolic improvement.” S. Guyenet, 2014.
Most popular on the airwaves is the “paleo” concept, but there are vegetarian (starch/grain) diets that can claim similar outcomes
In fact, McDougall outlines studies that show the low carb/high protein diet is related to more negative outcomes (see here)
There’s significant evidence supporting Paleo and Whole Grain diets in improving many variables related to overall health. And there’d be just as many anecdotal “Ayes” and “Nays” for each.
As JMFD said, those studies point to no “Truth” … they simply exist as evidence of a belief.
So will this actually be the definitive reason you are still puffy? Maybe not. But maybe YOUR body has some nutritional, physiological, chemical needs that aren’t met cookie-cutter.
The dietary approach that works is the one that comes from thoughtful evaluation, open-mindedness, and creative applications:
…find the sustainable, dietary approach that fits YOUR body.
…Getting the body to give up the fat stores requires adjustments to any dietary approach.
…Experiment, try different foods.
…THINK for yourself!
It’s not what you do….it’s how you do it. Whatever you do, do it right, rigorous, and with MFT! Just get huge overall health and wellness results!