Wreck It Weekend WOD 11/5/16

This weekend’s workout is inspired by the Cubs triumphant return to glory.  Congratulations on breaking that 108 year losing streak!  Brought to you by the awesome WOD-RX.

Wod-Rx1

 

The Kris Bryant

bryant

 

3 Rounds:

15 Push ups

20 Lunges

8 Burpees

8 Pull Ups

15 Jump Squat

30 Second Wall Sit

30 Second Plank

 

The Jake Arrieta

arrieta

3 Rounds:

20 Push ups

25 Lunges

10 Burpees

10 Pull Ups

20 Jump Squat

45 Second Wall Sit

45 Second Plank

 

The Anthony Rizzo

rizzo

4 Rounds:

25 Push ups

25 Lunges

10 Burpees

12 Pull Ups

25 Jump Squat

60 Second Wall Sit

60 Second Plank

Weekend Workout 7/22/16

Welcome to Cardio Blitz weekend that’s inspired by the new Star Trek: Beyond!  Get a good sweat, torch some fat, and feel good about yourself.  Brought to you by WOD-RX!

Wod-Rx1

 

The Uhura:

Zoë Saldana plays Uhura in Star Trek Beyond from Paramount Pictures, Skydance, Bad Robot, Sneaky Shark and Perfect Storm Entertainment

3 Rounds

50 Jumping Jacks

20 Jump Squats

10 Half Burpees

3 Rounds

10 Second Sprint

20 Lunges

20 Leap Frogs

3 Rounds

40 Side to Side Jumps

20 Bench Step Ups

50 Jump Ropes

 

The Spock: (This is Illogical) 

spock

3 Rounds

60 Jumping Jacks

25 Jump Squats

12 Half Burpees

3 Rounds

11 Second Sprint

25 Lunges

25 Leap Frogs

3 Rounds

60 Side to Side Jumps

30 Bench Step Ups

75 Jump Ropes

 

The Captain Kirk: (Pure Will)

kirk

3 Rounds

100 Jumping Jacks

30 Jump Squats

15 Half Burpees

3 Rounds

12 Second Sprint

30 Lunges

30 Leap Frogs

3 Rounds

80 Side to Side Jumps

40 Bench Step Ups

100 Jump Ropes

5 Tips to Cheat Like a Rockstar

Cheat meals are a blessing and a curse.  Some plans advise us to steer clear of indulgence, while others embrace the concept of the occasional delight.  I have done it both ways.  Being so strict that I drove myself crazy never gave me the complete satisfaction that total body health and fitness is supposed to.  I found that cheat meals can offer the brain a quick “recharge” and allow you to enjoy yourself from time to time.  On a strict diet, we can become discontent with ourselves.  We feel trapped by a totalitarian food regime and that any deviation from the plan will derail all the progress we have made.

I believe in the 80/20 rule.  If you do the right thing 80% of the time, then the other 20% will not ruin all your hard work.  We have to learn to stop punishing ourselves for little deviations from the track we’re on.  Once we start to perceive a positive correlation between food and our bodies, we can truly enjoy the awesomeness provided by quality nutrition.

cheat day

Here are 5 easy tips that can help you on your cheat journey:

1.Hold on to your sanity.

Take small steps to achieve your nutrition goals.  Don’t cut every “bad” thing out of your diet immediately.  You can throw your body and brain into shock and decrease your chances of continuing.  Decrease your consumption of naughty indulgences over a months time so you can acclimate your brain to the new habits!

2.Make your cheats work for you.

Planning your cheat meals on weekends, particularly after a workout, is the best time that I have found to properly reward my good behavior throughout the week.  When you eat sweets after an intense training session, your body utilizes as fuel to repair your depleted muscles instead of railroading the excess sugar to your fat supply stations.

3.Use cheats as a motivation – not a punishment. (Rewards!)

Saving cheat meals or sweets until the end of your week gives you something to look forward too!  Train your mind to think of these meals as a reward for all your hard work instead of a shameful act that you can’t tell your mother about.  This will give food a positive association in your brain and give you an extra boost of motivation when things get tough.  Mark it on your calendar if you need to!

4.Create a positive idea of food and relax!

Planning and prepping your meals can become tedious from time to time.  But if you work hard and stay consistent most of the time then you can enjoy the fruits of your labor while having a good meal now and then.  Don’t feel bad about going out to dinner with friends or munching on popcorn at the occasional movie!  A diet deviation won’t kill you.  It is when bad foods become the standard that you slide down a slippery slope towards unhappiness.

5.Enjoy life and enjoy your diet.

Always enjoy yourself.  With the right goal, plan, and consistent hard work you can navigate the pitfalls of life without issue.  As you become more comfortable with your body and mental resolve, the minutia of the diet details will be less relevant.  Attempt to have fun with your fitness and stop giving yourself such a hard time!

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Snap Shot: Ketogenic Diets

“Ketogenic Diet” and “Ketosis” are words that don’t mean much to the average person.  To a fitness enthusiast these words are gaining more and more momentum.  Most new diet aficionados have seen these crop up in recent publications, articles and books.  The art of ketosis is gaining traction in the fitness communities across the globe.  But what is Ketosis?  What is a ketogenic diet?

I’m not a doctor or a scientist so I’ll keep this brief and leave the nitty gritty to the big dogs.  Put simply:  Ketosis is when your body begins utilizing its stored fat as its primary source of fuel.  This also produces ketones, which your body can use as an energy mechanism.  Ketosis is achieved through a “Ketogenic diet”.  By restricting carbohydrates to about 50 grams or lower in a given day, you can begin to move your body into ketosis.

This is an excellent way to burn up fat and lean out your body.  Like all things, there needs to be moderation and monitoring.  Going overboard by starvation or completely elminating all forms of carbohydrates can throw your body into ketoacidosis, which can be a big problem for those in favor of living.

When you eat a diet that forgoes breads, pastas, potatoes, processed carbohydrates, and all forms of sugar, your body instinctively reacts by turning to its stored fat for sustenance.  Without the presence of fast digesting, quick energy carbs, fat will become the furnace feeder.  For anyone who is struggling with an excess of body fat or has struggled to drop weight in the past, this style of eating can be incredibly beneficial.

There are hardcore believers, like in any school of thought, that think this is the be all/end all way to live.  Carbs and grains are the devil and we should burn down all bakeries!

ketodiet

I think the balance always lies somewhere in the middle.  I believe a person can eat in the Ketogenic spectrum 75% of the time and enjoy a few “cheats” the other 25%.  Food is not inherently evil, except for high fructose corn syrup!  The problem lies with us.  When we consume massive amounts of processed sludge, our bodies begin acting abnormally.

Over time, we develop diseases, excess fat, mental deficiencies, and a multitude of inflammatory issues in response to the unnatural “american” diet.  Our bodies were not designed to handle 100s of grams of sugar a day or a constant pound of croissants down our face holes.  We are at our optimal when we introduce our guts to good greens, healthy fats, and animal/plant proteins.  Diversity is the name of game.

I utilized a Ketogenic lifestyle as part of an experiment Dr. Ed Adams constructed for the Wreck It Crew. (You can read about that here: 2 month experiment)  I ate this low carb/high fat diet for 60 days and some crazy things happened.  I wasn’t hungry all the time, my brain seemed to operate on a clearer plane, my energy didn’t dip in the afternoon, and I lost 15 pounds (mostly fat).

I felt great, looked great, and was free to design my day based on how I felt instead of how hungry I was or what macro-combo I needed.  It was an awesome experience and I believe everyone should give it a shot for at least 30 days.  Ketosis could be the missing link in the chain to fitness and nutritional success!

Without the presence of fast digesting, quick energy carbs, fat will become the furnace feeder.

Here are some great resources and guides to help you along your Ketogenic journey.  I utilized the Primal Blue Print by Mark Sisson.  It can be a technical read, but it provides some great research and concepts to help you craft a high fat/low carb happy bus.  Here is an awesome resource guide to Ketogenic living from Bodybuilding.com.  You will find some ballin insight, FAQs, common made mistakes, and general knowledge about this style of eating.  Also, check out this big low carb foods list that will aid you in your search for the perfect ingredients to ignite your fat burning voyage!

I thoroughly enjoyed this body/mind experiment.  It taught me so many things about my physical needs, reactions to outside stimulus, and gave me the tools to better create a lifestyle that meets my end game goals.  Give this diet a try and see for yourself how beneficial it can be!

 

 

Weekend Workout

Each weekend I will be bringing you a different challenge workout.  There will be three levels:  Level 1 – Torturer, Level 2 – Sociopath, and Level 3 –  Behemoth.  Have fun with these workouts and feel free to incorporate any of the exercises/movements into your normal routine.  Push yourself and see how hard you can go!

 

Level 1: Torturer

TorturerArt

8/10 second wind sprints – rest 1 minute in between runs

50 Full-Body Squats

15 Burpees

4 x 25 second rounds of mountain climbers

45 second plank

20 Leap Fogs (squat and then jump as far forward as you can)

 

Level 2:  Sociopath

sociopath

8/12 second wind sprints – rest 45 seconds in between runs

75 Full-Body Squats

20 Burpees

5 x 30 second rounds of mountain climbers

1:30 minute plank

25 Leap Fogs (squat and then jump as far forward as you can)

200 Jumping Jacks

 

Level 3:  Behemoth

hulk behemoth

10/10 second wind sprints – rest 30 seconds in between

100 Full-Body Squats

30 Burpees

6 x 30 second rounds of mountain climbers

2:00 minute plank

25 Leap Fogs (squat and then jump as far forward as you can)

200 Jumping Jacks

100 Pushups

 

Post your level and time, ask questions, and get inspired by others in the comments below. Do it with a fitness pal for some extra competitive edge!

Good Luck Wreck It Crew!

Why do I care what I eat? Taking responsibility for one’s health

No matter what your activity level is or what your specific health goal is, it is always beneficial to eat better. I understand how anxiety-provoking it can be to recognize the impact of our dietary choices and consider making changes. But it’s also exciting and tremendously rewarding! Along my journey, I have found it to be incredibly empowering to take responsibility for what I put in my mouth, and to realize the great service I am doing for my health and happiness when I eat well. Exercise gets the spotlight as the way to good health in the vast majority of media and marketing ploys, but it is only a piece of the puzzle. It’s well worth your time to closely examine and possibly change your food choices!

Nutrition plays a role in every possible function of the human body. If you think about it for just a second, that will seem pretty obvious. We are LITERALLY what we eat at the cellular level. It makes sense then that nutrition plays a causal role in the development of diseases, including America’s top killers—heart disease, cancer, and diabetes. It is an absolute shame that we do not hear about this more, but doctors have simply not been provided with nutritional education and do not get reimbursed when they counsel patients in the lifestyle changes that can literally save their lives.

This is a close-up of vegetables and fruits.

Plant foods have the power to turn off genes that promote the development of killer disease processes. For many young folks, this is not enough motivation to change one’s habits. With youth comes a mindset of invincibility. However, by and large, young people already have the beginnings of heart disease in their blood vessels. SIXTY-FIVE PERCENT of 12-to-14-year-olds have early signs of cholesterol disease in their hearts. That’s the vast majority of tweens, and I imagine you’re likely older than 14 if you are reading this.

If I still don’t have you, consider this: you will look and feel a whole lot better. Plants have the power to provide an abundance of energy, mental clarity, enhanced athletic performance, and a myriad of desired effects, such as fat and weight loss; soft, clear skin; healthy, lustrous hair; strong bones, teeth, and nails; decreased bloating and puffiness; better digestion; reduced body odor; clear, bright eyes; and more! Interested in losing weight and leaning out? Diet, above and beyond physical activity, is the most efficient way to do just that.

SIXTY-FIVE PERCENT of 12-to-14-year-olds have early signs of cholesterol disease in their hearts.

Granny’s advice to “eat your veggies” is absolutely correct. The problem is typically implementation. In both my professional and personal lives, I’ve heard the reasons why. “It costs too much to eat healthy.” “I don’t have time to prepare those meals.” “I don’t know how to cook that way.” “My kids/spouse/partner won’t eat that.” “I don’t like fruit/veggies.” That’s all well and good, but at the end of the day, it is YOUR life and YOUR body. It is YOUR choice how you feed yourself. How you choose to eat will have consequences. It is within your power to determine the trajectory of those consequences—aspiring towards extremely good health and a long life, or towards the typical American path, riddled with disease, low quality of life, and premature death. This is not meant to scare you, but to be a reality check. Your health is in your hands, not your doctor’s. And that’s pretty cool if you ask me.

Guest Post:  Taylor Norris

Taylor Norris