Recovery

What is the best thing you can do to speed up your recovery? Post workout nutrition is the best way to speed up your recovery so that you are ready for your next workout. What you should have post workout depends on how lean you are. Most people today consume some sort of protein/carb drink when they finish their workout, but if you are trying to get leaner this may not be the ideal drink for you. If you are trying to get leaner you should be having a drink that contains whey protein and glutamine. If you are not consuming some sort of post workout nutrition immediately after your workout you may not be getting the most from your workouts. If you are interested in finding out what you should be having post workout feel free to ask me during class.

Workout of the Day
Body Composition Routine

Workout of the Day
1 min work/1 min rest
db thruster, db swing, one legged burpee, inchworm
4 rounds

Eating on the Run

Yesterday, I was driving through town when a lady pulled up next to me eating a hamburger. It got me thinking about how most people eat their meals. Today most people eat many of their meals either in their car, in front of their computer, or in front of the TV. How many people actually sit down and eat their food at the table without any distractions? For many people, they have to eat either in their car or in front of the computer because they are in a hurry. If this is you then I would suggest that you try and make time to enjoy your meals. It will cut down on your stress levels and let you enjoy your food more. Getting away from the TV and computer while you eat will also help you cut down on your portions because you will not be distracted.

Workout of the Day
Body Composition Routine

Workout of the Day
45 seconds of work/45 seconds of rest
burpees, rowing machine, jumprope, mountain climbers
5 rounds

Alcohol

One of the most popular topics that comes up when I talk to people about nutrition is alcohol. Everyone wants to know if they can drink alcohol. First of all there is a difference between having a drink or two with dinner and getting drunk. It has been shown that 1-2 drinks/day can be very healthy, but after that the benefits go away. Consider that if you get drunk it takes several days for your testosterone levels to return to normal. If you are going to drink consider switching all of your drinks to wine. Wine can actually be beneficial to fat loss and has a positive effect on testosterone and cortisol.

Workout of the Day
Body Composition Routine

Portions vs Servings

There will be no 1pm class on Friday Oct 3

At the last seminar I went to there were people from various different countries. On the first day of the seminar I went to lunch with a guy from Singapore and another from Australia. When the food came out the guy from Singapore was in shock over the size of the portions at the restaurant. He said that the portions in Singapore were much smaller. In the U.S. our serving sizes are way too big. Studies have shown that people who are overweight tend to eat much larger portions especially of the wrong foods. There have been some studies done on portion sizes and even when obese subjects were given smaller plates they created bigger portions by stacking their food higher on their plates.

Workout of the Day
Row 500m then perform 4 rounds of 7 med ball cleans and 15 burpees

Cravings

What are food cravings? Food cravings are your bodies way of telling you that you are missing something. A craving basically means that you are deficient in a nutrient. For example, if a man craves chocolate then he is deficient in magnesium. Your body doesn't have any way to diferentiate between the various nutrients so it just sends hunger signals with cravings for certain foods. The reason why many diets fail is that many people cut their calories very low. If the person is already low in nutrients then cutting their calories lower will only lower the levels of nutrients in their body. Having low levels of nutrients in your body will make it hard to stick to your diet because you are going to get cravings. Having low levels of nutrients in you body also makes it hard to lose fat because your body cannot regulate hormones or detoxify without proper levels of nutrients.

Workout of the Day
1 min ring row, pushpress, squat jumps
3 rounds with 1 min between rounds

1 min pushups, db swings, hollow rocks
3 rounds with 1 min between rounds