another day in the zone

Thanks Again for all that came out to the performance eating seminar, good luck zoning!

[] = block

blocks are totaled as Carbs/Protein/Fat as per the 9/7/3 standard

8am:
8oz water,
3 eggs = 3P[], 3F[]
1oz cheese = 1P[]
4cups spinach fresh = 1 C[]
1/3 cup onion = .5 C[]
1/2 cup tomato = .5 C[]
1 apple = 2C[]
15 cashews = 5F[]

total 4/4/8

11:30am:
8oz water
4oz cooked chicken breast
Large salad (romaine, celery, tomato, cucumber)
4TBS of salad dressing

1 cup of grapes

total 4/4/8

2:30pm
16oz water
2oz chicken = 2P[]
2 cups celery =1C[]
1/2 avocado =4F[]
pepper for flavour =0

2/3 cup rasberries =1C[]

total 2/2/4

4pm WOD:(heavy lift normally I have more water)
3/4 liter of water from pre/post workout

5:15pm
8oz water
4oz Chicken =4P[]
2 Cups broccoli raw =1C[]
2 cups cauliflower raw =1C[]
1 small banana =2C[]
8 macadamia nuts =8F[]

total 4/4/8


9:30pm
2oz cheese = 2P[]
12 crackers =2C[]
12 cashews = 4F[]

total
2/2/4


Days total
16/16/32

THIS IS A 2X fat Rx...

Post your day in the zone for all to see.... !

perfection

Post workout on monday!

The quest for perfection means that you will have to make some sacrifices to get yourself there. If perfection is a 400lbs deadlift, but your current state is a 100lbs deadlift, continually trying to lift 400lbs is way beyond your means. Taking small gradual steps to get to your goal, and being honest with yourself will be the best thing for long term success.

NEWS:
I have been hunting for my first location and I've quickly realized that perfection isn't going to happen. I'm fairly sure that I'm going to have a 90% solution. I've decided that a 90% solution now is better than looking for something that doesn't exist. I will give everyone an update when I know more.

I want to know what your looking for in YOUR gym.

Post personal fitness priorities, and times that you would like to train. feel free to post anonymously, the more that post the more I will have to work with.

I'm looking at making different classes based on fitness ability, so there will be a crossfit test to make it into each new level. thoughts????

Coach

Gourmet food in the zone

Many people that are successful zoners are committed to just eating ingredients. Simply having something for Carbs, Protein, and fat. This is a simple approach and will get you great result, but may leave you wanting more. Instead of going out to eat were oil,salts and many other things that you may or may not realize are being added into your food, why not either make nicer food for yourself within zone requirements. Or just step back to zone principles for the night (which is going to keep you closer to success)

With some fairly simple prep, this meal was made quickly,And as always I pre-cook my protein for the next day...

Ingredients:
Boneless skinless chicken breast
Pre-cooked spinach
Fresh garlic
olive oil
Feta cheese
plain yogurt

Instructions:(makes enough to stuff aprox 4 chicken breasts

carefully fillet a pocket into aprox 4oz chicken breasts.
In a bowl Mix finely mined garlic 1 large clove. Add and entire package of precooked strained spinach. Crumble a few oz's of feta into the mixture (more if you like). add a splash of olive oil, and 2 spoons of plain yogurt (yogurt being a substitute for mayo, and because mayo is mainly oil we add the olive oil)
Mix all together and season with pepper.
the pockets for the chicken will need to be covered, or pinned together. typically they will say to wrap in bacon. I chose to use more filleted chicken to cover the holes. pin them down with water soaked toothpicks so the pocket is, for the most part sealed. Turkey bacon would also be a good option.
cook at 375 for aprox 45-60mins or until chicken is no longer pink inside.

Serve with a Large salad and have some fresh fruit for desert.

Bon Appetite!

who do you want as your strength coach!

getting to a distance goal!

Me running the Bataan Death March in March of 2004. 43km with rucksack in New Mexico (500ft of elevation during the race, and 2 miles of loose sand) Read more about the race at www.bataanmarch.com


As of recently my fitness spirit has led me to obtaining a great 500m rowing time. (1:30... currently I'm at 1:34.8) There are many ways to train for a goal, but sometimes the way you track something or time it, can change the way you think.

for example
Standard: the way in which most people will time an even. Press Start and GO and then move and press stop when complete. this gives you an idea of how much longer than your goal it takes you.

Reverse: If you have a goal time this will give you a better example as to how much time you have left to complete the task. Set time to goal time and watch those seconds disappear. Track how far you have left and close that distance. (excellent on the track and dead simple on the rower)

Pace: If you have the luxury of running with someone that can make your goal time, give it a try and see how long you last. On the rower set your pace boat and try to keep up!

With all distance training, even sprints there is a method to the madness. They are tactical events and should be treated at such. Even though you have me beat from the line I will have more energy to pass you at the end. Negative splits, meaning that the second portion of the race is ran/rowed whatever faster than the first. This strategy will lead to drastic time improvements. Remember that the end of the race, is the important part to be ahead at.

disease

Any diseases and conditions that cause illness in humans is nutrient related. They may include deficiencies or excesses in the diet. Obesity and eating disorders, and chronic diseases such as cardiovascular disease, hypertension, cancer, and diabetes are cause by intake. Nutritional diseases also include developmental abnormalities that can be prevented by diet.

Chinese medicine has been using natural methods to prevent disease for thousands of years successfully. I beleive in eating real foods, that are unprocessed to accomplish this task.

Why is this not commonly known information???? Large groups such as the FDA in the US have determined that diseases are to be cured by drugs, even though they themselves admit that ALL disease is caused my nutritional intake. Scurvy is the best example of this. I could go and eat oranges and be 100% cured from scurvy, but I would be prescribed Vitamin C..... now in this case I would say both are equal solutions. In many scenarios they are not. Side effects from drugs are typically unknown or considered acceptable.
Do you accept unknown side effects.

many times drugs usefulness are very ineffective are fixing problems. Cold medication is a perfect example of this.

There are no side effects to eating properly, only side benefits.

Any of my zoners out there post your experiences in how you feel day to day, or how about how long you have been on the diet and when the last time you were sick was (and how long it took before you were better).... It's amazing how simple this is and that the food that makes you perform better will make you lengthen your life, and prevent disease.

Eat and perform like a champion, live a long and full life!

Put yourself to the test!

Mixing testing weeks into your training can be a realistic wake up call. Many crossfitters use the crossfit north fitness standards sheet. This is a very interesting read and has been a great challenge for me to overcome my one dimensional athletic skills. The best part about being conscious of your short comings is that you can adjust your training to overcome these.

An example of this is that many people will feel that strength is their weakness and will add more strength days into their training (1 out of 3 days will be heavy lifting)
This strategy can be used for sport/works specific goals.

A big part of the testing is the attitude of setting personal records and not just saying I know I can do this or that. Do it.... and set a record! DON'T CHEAT YOURSELF

Fitness skills test sheet

Good luck, and feel free to post or tell me your results.
Set new goals based on test results!!!!!!!