Thursday, January 6, 2011


Warm up: row, body weight complex, row

str: off day

workout: Ladder

10-1 Wall Ball Toss, High pulls, 50m run.

Last night I let Rob Wolf give you an intro to the paleo diet.  Basically eating meat, veggies, fruit, nuts and seeds and skipping out on dairy and grains.  In his article he has a statement that reads, "If you want to screw things up and not make progress, eat all the fruit you want, it’s your nickel, ride the ride as you like."  His statement pertained to fruit and the amount you should it when weight loss is being considered.


My favorite quote that swims in the same stream as his is from Einstein.  Now Einstein may not have been a nutritionist or fitness enthusiast (well he may have been knocking out squats and deadlifts while pumping out the whole E=MC2 thing) but his definition of insanity is, "The definition of insanity is doing the same thing over and over again and expecting different results". Think about this quote for a second and ask yourself, does this quote apply to your nutrition.  How is what you are doing right now working for your endurance during workouts?  Does it help you while doing pull ups?  I bet a pull up would be easier if you were 5lbs lighter...  Does what you are doing now help you in front of the mirror?  Does it help build your confidence for your upcoming beach trip or wedding?  My goal for everyone is not to be comfortable in your own skin, but confident in it!  Be proud of your hard work!

Here comes the nutritional info for the night: 23-1RULE.  What?  23-1 rule is: You are in the gym 1 hour a day.  You are on your own the other 23 hours of the day.  The 1 hour we have with you is important but the other 23 hours are CRUCIAL for your success!  So what should you be doing with your 23hrs?  Promote world peace?  Solve the world hunger crisis?  Sit at home watching tv or playing Xbox?  All great choices... especially the last, i mean first one.  Considering nutrition and how you should start your day and keep it going I'll use an analogy:  Think about living in a log cabin back in the good old days.  Its in the middle of the winter.  You are shivering because it is so cold outside.  You want to warm up so you start a fire in your fire place (your metabolism).  To get it going you get a bunch of logs, stack em up, put small kindling under it, pine straw, etc... Plenty of food for breakfast.  So, after you have the fire going, you have got to put a few logs on it every few hours or so to make sure it is still burning ( small snacks throughout the day).  If you keep adding a log here and there, your fire will burn strong all day long.

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