Month: November 2013

Thanksgiving Morning Workouts

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Join K2 for these 1000+ Calories Workout Adventures!!!

MURPH at 7:45 am

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

For time:
1 mile Run (modifications are 10 minutes on Row Machine or Spin Bike)
100 Pull-ups (Mix it up: Chins-Ups, Body Rows or band-assisted Pull-ups)
200 Push-ups (Mix It Up:  Close Grip, TRX Pushups or band assisted Push-ups)
300 Squats (Mix with Lunges)
1 mile Run (modifications are 10 minutes on Row Machine or Spin Bike)

CrossFit named this workout “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. This workout was one of Mike’s favorites.

However, like most CrossFit workouts, it is an overuse injury waiting to happen, so we will make some smart modifications, (noted above in red).

K2 CHALLANGE at 8:15 am
For Time:

The Ultimate Functional Full-Body Challenge:  Start at the bottom of the list, work your way up in order and then back down

  •  500 Meters on Rows – Only do this 1 time
  • 400 Jump Ropes
  • 300 Mountain Climbers
  • 200 Rope Slams
  •  100 Crunches (Not bicycle crunches)
  • 90 High Knees
  •  80 Jump n jacks
  • 70 squats (Butt touches Medicine Ball)
  • 60 Kettle BellSwings (minimum 25% Bodyweight)
  • 50 Step-ups on wooden box
  • 40 Wall Balls w/ full squat (16lb ladies) (25lb for Guys)
  • 30 Push-ups
  • 20 Hanging Knees raises
  • 10 Burpees
  • 5 Sprints up Steps or 15 Pull-Ups
  • 1 Time through Monkey bars (Optional)

The Eating Rules

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eating rulesBurn More Calories than you consume.  I WISH IT WAS THAT SIMPLE!

Though scientifically true, this rule is usually a recipe for disaster; it is a simple way for dieticians and doctors to tell overweight, lazy people that they must start exercising, or simply get off their butt and start moving.
“If you want to lose weight, you must create a calorie deficit,(i.e. burn more calories than you take in.),   However, when you burn more calories than you take in – where does your body go to get the extra energy it needs? It takes it from body tissue…both fat and muscle.  Body fat is nothing more than a layer of energy that your body is storing.  We need to tap into the layer of energy that is lying on top of your metabolic engine.  

Dieting without exercise will always slow down your metabolism

The following are some basic rules that help most of live and healthier life.

1)       Eat protein with every meal.  Everyone has their opinion on how much, but as close to 1 gram of protein per pound of bodyweight divided equally amongst your daily meals. So if you weigh 150 lbs, you should eat 25 grams of protein with each meal. 25 x 6 = 150. Protein will control your insulin levels, which effects fat storage and energy.

2)       Eat every 3 – 4 hours. Cutting calories can raise your levels of the stress-related hormone cortisol, which can increase belly fat storage. Calorie restriction leads to metabolic adaptations which are responsible for 99% of weight-loss plateaus. Eating the right foods on a timely basis will keep your body burning.

3)       Eat within an hour after you exercise. Eating a combined protein and carbohydrate meal with 90 minutes after exercise nearly doubles the insulin response, which results in more stored glycogen. This translates to better recovery and more energy.

4)       Drink water.  Drinking plenty of water has particular benefits for your midsection. It helps keep your stomach full so you don’t overeat, and it helps flush out excess sodium to prevent belly bloating. (Eating more potassium-rich foods, such as tomatoes and bananas, will also help in this area.)

The following 2 are not rules, But great ideas to implement.

5)       No carbs 1 or 2 days a week.  Carb cycling is a trick bodybuilder’s use to keep their bodies guessing.

6)       Cheat Day is HUGE.  Eat whatever you want 1 Day a week.  This is important because it has been proven to help people stick to a healthier eating routine.  Plus deprivation sucks!!!  Your diet isn’t what you eat sometimes, it is what you choose to eat to help you thrive.  

What should I eat?  Whole Foods!

Paleo, South Beach, Atkins, Beach Body, etc all proclaim ONE SIMPLE TRUTH!  Whole foods are what you should be eating!

So what are whole foods? We live in a society that eats so much processed and manufactured food that I think there’s some genuine confusion about what qualifies as a whole food. Whole foods are food in its natural state; You’re getting it intact, with all of the fiber, vitamins, minerals, and other nutrients that are in the food.

Basically, it’s the healthy whole food, rather than the bits that remain after refinement and processing. Eating healthy whole foods has all sorts of benefits.  Their nutrients may help to keep your immune system strong and protect you from disease including

  • cardiovascular disease
  • many types of cancer
  • type 2 diabetes

They also contain phytochemicals, the general name for natural compounds in plants.   They help in different ways.  Some are antioxidants, which protect cells against damage.  Examples of antioxidant phytochemicals are flavonoids, carotenoids, and lycopene. Usually, the term whole foods is confined to vegetables, fruits, and grains.  But any dietitian will agree that eating a skinless chicken breast is preferable to eating processed chicken nuggets.

The Synergy of Healthy Whole Foods

One of the biggest advantages of eating whole foods is that you’re getting the natural synergy of all of these nutrients together. We know that when they’re eaten in food, they have all sorts of health benefits. There’s another thing.  We simply don’t know all of the nutrients in a food that make it healthy. Nutrition science is always discovering new components of foods, things that we didn’t know are there.  Many of them are not even available in supplement form.

Avoiding Additives in Food

The nutrients lost during refinement are not the only disadvantage of eating processed foods.  What’s added can also be a problem. A lot of health conscious people are wary of the preservatives and chemicals that are added to processed and manufactured foods.  These foods are loaded with salt, sugar, and saturated and trans fats. With all of the extra fat and sugar in processed foods, the calories can quickly add up and lead to weight gain.  But eating more healthy whole foods may actually help you lose weight.  The natural fiber in many vegetables, fruits, and grains may fill you up without adding many calories.

The Cost of Whole Foods

There’s another bonus to eating healthy whole foods.  Although the name may now be synonymous with that fancy grocery store, whole foods are much cheaper than processed foods.  They’re also available everywhere. A bag of healthy brown rice is going to be cheaper than a fancy prepackaged rice mix. The other key to a healthy diet is variety.  Don’t get caught up in nutritional details and just eat a wide variety of fruits, vegetables, and whole grains.  Not only is it simple, but it’s the best way to be sure you’re getting all the nutrients you need.