Today is day 16/40 in our Matt Jennings Boot Camps "The Biggest Winner is Getting Thinner" Body Transformation Contest-
In two days we are celebrating Thanksgiving.
Awesome Day!
Thanksgiving is just one of the days we give thanks for everything we have;
all the friends and family we get to love and who
love us back; for all of the incredible opportunities we have and will have;
and real important...
To pray for the so many who have so little.
(If you have never served in a soup kitchen you may not know what your missing...consider serving)
Alright, all that is the point of the day and that is the stuff we should be focusing on.
That being said, no one should be getting all hung up on the whole "watch what you eat" B.S. that can put a damper on the day.
But, at the same time the day is not some kind of frequent miles style (I know this analogy is irrelevant...so what?) free ticket to go into a "gluttonous showdown" with big Uncle Tony either.
So, to do what I can to help you out this Thanksgiving, I am going to give you my easy to follow 12 Steps So You Don't Have To Do Mo' Reps at bootcamp guide that will keep you on the skinny side for your end-of-year health and weightloss goals.
NOTE: Eat what you would normally eat up until the festivities start. People who do a pre-feast fast on Thanksgiving day will consume an average of 1800 more calories than those who don't. (I just made that up...But, I bet I am not too far off)
1. Walk into the festive environment
2. Greet, hug, kiss, smile...whatever you do to 'give the love', then...
3. Grab whoever is serving the alcohol because they are getting your drink next!
4. Get whatever you normally order: Wine...beer...on the rocks stuff. Sweet drinks? Ah...no!
5. Find the plate with all the raw veggies and fruits...
6. Stand over the raw veggie/fruit plate (with your drink) and do some damage. No worries...everyone else is at the chips and dips plate...they don't care about the 'rabbit food'
7. WARNING: STAY AWAY FROM THE CHIPS & DIPS PLATE
8. Are you done with that drink yet?
9. Turkey is served...LOAD THE PLATE WITH TURKEY AND DRESSING (gravy, sauce...whatever you wanna' call it...Just give the damn bird some dignity and dress it!)
10. If drink glass is empty... re-fill
11. If you are on drink #3...call it a day. Cause you won't be too thankful if the room starts spinnin'
12. Dessert...optional
Hey, If you wanna' be thankful to me...Cool! You can be thankful that I wrote this list.
Have fun and put it to good use.
Happy ThanksGiving
Godbless & Peace-
Matt
Tuesday, November 23, 2010
Sunday, November 21, 2010
Built To Walk
A few weeks ago my wife and I took our three boys to NYC.
We spent our few days there walking to museums, exhibits,
restaurants, boutiques...
We walked uptown, downtown, across town, underground and basically,
with the exception of one single taxi ride, walked everywhere we went.
Who knows how many miles we logged during those three days...ALOT...
But, there was one thing that I realized at the end of day two...
I was hurtin' !
I mean from my feet to my shoulders my body felt 'locked up'. My muscles were tight and my joints felt 'old'.
My wife suggested that maybe the unfamiliar bed and pillow we slept on during the night were culprit. Initially I thought that maybe she was right. But, it didn't make complete sense because the morning before I remember feeling fine upon waking. Then, it hit me...I do not walk very much. I "suck" at walking!
Now, I know that I am pretty well conditioned, fit and strong. But, maybe the 'stationary' type of training that we normally engage in does not transfer so well to the simple act of walking. It wasn't that I felt out of breath or anything like that, but the fact that simple biolocomotion can 'bang me up' like it did really got me to re-think my ideas of movement.
Walking is a fairly basic act for most of us. Yet, it is complex in terms of mechanical analysis. There is this idea in exercise science called the S.A.I.D. principle (Specific Adaptations to Imposed Demands). It is one of the most basic ideas in regards to exercise science and really just means that the body will adapt to any movement pattern and stressor if these patterns and stressors are applied with enough frequency to cause an adaptation. Well, like so many others in modern society, I fell into a dysfunctional trap of doing way too much sitting to the point that the mere act of walking became foreign to my body. In short I took for granted the basic function and design of the human body and my body let me know it.
Exercise is defined as bodily exertion for the sake of developing and maintaining.
The simple act of walking fits this description to a tee. It is a survival skill most of us developed during our first year of life. It is the maintenance of this basic skill that we seem to foresake as we get older. Could it be that not maintaining the most simple practice of walking may contribute to "unrelated" injury during an exercise session? How about chronic injury syndrome?
After my experience in NYC, I would suggest that these aforementioned scenarios are certainly within the realm of probability if we do not adhere to the most basic of rules as related to human movement. As for using walking as the primary exercise for an effective and efficient weight/fat loss program goes...It won't go very far. The intensity and energy expended is too low. But, as far as what the body essentially needs to move efficiently and functioning optimally it should be clear that: Basic 'primal' movement patterns (i.e.walking) are the foundation and thus, mandatory to unlocking the ultimate potential of the human body. We have to in essence keep our machine's moving parts well oiled so that when it comes to the more intense and productive training our movements are smooth and lock up (injury) free.
My father was notorious for saying "Keep movin' son"
And I could imagine if Confucius were still alive, he might say "a man who sees the truth in walking never gets locked up"
So the long and short of this article is this:
If we don't want our bodies to lock up, we better get walkin'
We spent our few days there walking to museums, exhibits,
restaurants, boutiques...
We walked uptown, downtown, across town, underground and basically,
with the exception of one single taxi ride, walked everywhere we went.
Who knows how many miles we logged during those three days...ALOT...
But, there was one thing that I realized at the end of day two...
I was hurtin' !
I mean from my feet to my shoulders my body felt 'locked up'. My muscles were tight and my joints felt 'old'.
My wife suggested that maybe the unfamiliar bed and pillow we slept on during the night were culprit. Initially I thought that maybe she was right. But, it didn't make complete sense because the morning before I remember feeling fine upon waking. Then, it hit me...I do not walk very much. I "suck" at walking!
Now, I know that I am pretty well conditioned, fit and strong. But, maybe the 'stationary' type of training that we normally engage in does not transfer so well to the simple act of walking. It wasn't that I felt out of breath or anything like that, but the fact that simple biolocomotion can 'bang me up' like it did really got me to re-think my ideas of movement.
Walking is a fairly basic act for most of us. Yet, it is complex in terms of mechanical analysis. There is this idea in exercise science called the S.A.I.D. principle (Specific Adaptations to Imposed Demands). It is one of the most basic ideas in regards to exercise science and really just means that the body will adapt to any movement pattern and stressor if these patterns and stressors are applied with enough frequency to cause an adaptation. Well, like so many others in modern society, I fell into a dysfunctional trap of doing way too much sitting to the point that the mere act of walking became foreign to my body. In short I took for granted the basic function and design of the human body and my body let me know it.
Exercise is defined as bodily exertion for the sake of developing and maintaining.
The simple act of walking fits this description to a tee. It is a survival skill most of us developed during our first year of life. It is the maintenance of this basic skill that we seem to foresake as we get older. Could it be that not maintaining the most simple practice of walking may contribute to "unrelated" injury during an exercise session? How about chronic injury syndrome?
After my experience in NYC, I would suggest that these aforementioned scenarios are certainly within the realm of probability if we do not adhere to the most basic of rules as related to human movement. As for using walking as the primary exercise for an effective and efficient weight/fat loss program goes...It won't go very far. The intensity and energy expended is too low. But, as far as what the body essentially needs to move efficiently and functioning optimally it should be clear that: Basic 'primal' movement patterns (i.e.walking) are the foundation and thus, mandatory to unlocking the ultimate potential of the human body. We have to in essence keep our machine's moving parts well oiled so that when it comes to the more intense and productive training our movements are smooth and lock up (injury) free.
My father was notorious for saying "Keep movin' son"
And I could imagine if Confucius were still alive, he might say "a man who sees the truth in walking never gets locked up"
So the long and short of this article is this:
If we don't want our bodies to lock up, we better get walkin'
Friday, November 19, 2010
Sometimes You Just Have To Roll With It
We all know that a great workout program needs to include a strong warmup component to ensure optimal training performance. The warmup is essentially the preparation of the neuromuscular, joint and cardio-respiratory systems. And, properly preparing these three key players can make the difference between having a kick butt workout or, spending some down time on the sidelines.
At Matt Jennings Boot Camps we like to use the phrase
"Pre-hab so there's no re-hab" to send the message home.
The moment our members arrive at the studio they know to automatically grab a foam (orPVC) roller and start workout prep phase I...
Self Myofascial Release
You may have heard of foam rolling and SMR, but, do not understand the reasoning behind it. Here is the 'short' explanation of why rolling should be an addition to your pre workout exercise, as well as your off day restorative programming.
First, What is Self Myofascial Release?
Funny to think of SMF release as a stretching technique but, that is essentially what it is.
The technique focuses on the neural system and the fascial system (the relatives thin, fibrous tissue that surrounds and separates muscle).
By applying relative (modulating) pressure to an adhesion or “knot” in a muscle belly, we can alter the bundled up position of the muscle fibers (that cause adhesions) into straighter alignment consistent with the normal direction of the muscle and fascia.
Using implements like a foam roller, tennis ball, PVC, etc, to provide pressure to muscle “knots”, causes a neural response within the muscle and fascia called autogenic inhibition. When pressure is applied to specific surface areas of muscle, some pretty cool little organs called Golgi Tendon Organs, become excited and send signals to the CNS (Central Nervous System) to relax the muscle (autogenic inhibition) and allow the tight bundles to release tension and become re-aligned so the muscle and fascia can regain normal extensibility and function.
When you “roll” the muscle, it is crucial that when you find a tight or tender spot along the muscle belly that you sustain pressure on that spot for 20-30 seconds. This will cause the GTO to become more excited and leads to a greater inhibition response within the muscle. Do your best to consciously relax when you come to one of these “hot spots” so as to produce the greatest effect from SMF rolling techniques.
Calf
1. Place foam roll under mid-calf
2. Cross left leg over right leg to increase pressure
3. Slowly roll up calf towards knee until you find “hot” spot
4. Hold “hot” spot until you feel muscle “pulse” and finally relax.
5. Move onto next “hot” spot area
Piriformis (Hip rotator) & Glute
1. Sit on foam roll. Cross right foot to the opposite knee
2. Lean into the hip of crossed leg. Slowly roll on the posterior hip area (Glute)
And find “hot” spot.
3. Hold “hot” spot until you feel it relax
4. Move onto next “hot” spot area
TFL/IT Band (Tensor Fascia Latae)
1. Lie on right side and place foam roll towards front of hip.
Cross left leg over right and place left heel flat on floor.
2. Keep head aligned with ears aligned with shoulders (normal cervical posture)
3. Slowly roll from hip and down to lateral knee until you find “hot” spot.
4. Hang at “hot” spot until you feel that area start to relax
5. Move onto next “hot” spot area
Quadriceps (Front Thigh)
1. Lie facing down and place foam roll high up on top of right thigh.
2. Modulate pressure of roller and slowly roll from hip down
towards knee until you find a “hot” spot.
3. Hang on tender area until you feel that area relax.
4. Move onto next “hot” spot area
Adductors (Groin region)
1. Lie facing down with right hip flexed and abducted. Place foam roll in the groin
area, inside the upper thigh.
2. Slowly roll the inside thigh area until you find “hot” spot.
3. Stay on “hot” spot until you feel the area relax, then move to next “hot” spot.
Latissimus Dorsi (Lats)
1. Lie on floor on your right side with right arm outstretched and thumb facing
upward.
2. Place foam roll under arm pit area (axillary region)
3. Slowly roll back and forth until you find the “hot” spot
4. Hold “hot” spot until discomfort is reduced, then find next “hot” spot
After you finish rolling areas on right side, just repeat rolling technique
on your left side… starting from your calves on up.
To finish...remember that
Foam (or even PVC tube) rolling can help provide restorative
alignment and health to the tissue that bundles our muscle system.
This myofascial tissue gets "jacked up" from almost everything we do (or don't do),
like daily prolonged sitting at the office,
to weekend warrior sports;
from poor movement mechanics;
or even engaging in challenging and productive exercise.
If we lived in a society that was more biolocomotion
or 'movement/moving' friendly, we would most likely have little need
to set time aside to address the muscle healing/restorative properties that
can help us stay movement healthy and pain free.
But we don't, so I'd say "we better roll so there is no lull...
At Matt Jennings Boot Camps we like to use the phrase
"Pre-hab so there's no re-hab" to send the message home.
The moment our members arrive at the studio they know to automatically grab a foam (orPVC) roller and start workout prep phase I...
Self Myofascial Release
You may have heard of foam rolling and SMR, but, do not understand the reasoning behind it. Here is the 'short' explanation of why rolling should be an addition to your pre workout exercise, as well as your off day restorative programming.
First, What is Self Myofascial Release?
Funny to think of SMF release as a stretching technique but, that is essentially what it is.
The technique focuses on the neural system and the fascial system (the relatives thin, fibrous tissue that surrounds and separates muscle).
By applying relative (modulating) pressure to an adhesion or “knot” in a muscle belly, we can alter the bundled up position of the muscle fibers (that cause adhesions) into straighter alignment consistent with the normal direction of the muscle and fascia.
Using implements like a foam roller, tennis ball, PVC, etc, to provide pressure to muscle “knots”, causes a neural response within the muscle and fascia called autogenic inhibition. When pressure is applied to specific surface areas of muscle, some pretty cool little organs called Golgi Tendon Organs, become excited and send signals to the CNS (Central Nervous System) to relax the muscle (autogenic inhibition) and allow the tight bundles to release tension and become re-aligned so the muscle and fascia can regain normal extensibility and function.
When you “roll” the muscle, it is crucial that when you find a tight or tender spot along the muscle belly that you sustain pressure on that spot for 20-30 seconds. This will cause the GTO to become more excited and leads to a greater inhibition response within the muscle. Do your best to consciously relax when you come to one of these “hot spots” so as to produce the greatest effect from SMF rolling techniques.
Calf
1. Place foam roll under mid-calf
2. Cross left leg over right leg to increase pressure
3. Slowly roll up calf towards knee until you find “hot” spot
4. Hold “hot” spot until you feel muscle “pulse” and finally relax.
5. Move onto next “hot” spot area
Piriformis (Hip rotator) & Glute
1. Sit on foam roll. Cross right foot to the opposite knee
2. Lean into the hip of crossed leg. Slowly roll on the posterior hip area (Glute)
And find “hot” spot.
3. Hold “hot” spot until you feel it relax
4. Move onto next “hot” spot area
TFL/IT Band (Tensor Fascia Latae)
1. Lie on right side and place foam roll towards front of hip.
Cross left leg over right and place left heel flat on floor.
2. Keep head aligned with ears aligned with shoulders (normal cervical posture)
3. Slowly roll from hip and down to lateral knee until you find “hot” spot.
4. Hang at “hot” spot until you feel that area start to relax
5. Move onto next “hot” spot area
Quadriceps (Front Thigh)
1. Lie facing down and place foam roll high up on top of right thigh.
2. Modulate pressure of roller and slowly roll from hip down
towards knee until you find a “hot” spot.
3. Hang on tender area until you feel that area relax.
4. Move onto next “hot” spot area
Adductors (Groin region)
1. Lie facing down with right hip flexed and abducted. Place foam roll in the groin
area, inside the upper thigh.
2. Slowly roll the inside thigh area until you find “hot” spot.
3. Stay on “hot” spot until you feel the area relax, then move to next “hot” spot.
Latissimus Dorsi (Lats)
1. Lie on floor on your right side with right arm outstretched and thumb facing
upward.
2. Place foam roll under arm pit area (axillary region)
3. Slowly roll back and forth until you find the “hot” spot
4. Hold “hot” spot until discomfort is reduced, then find next “hot” spot
After you finish rolling areas on right side, just repeat rolling technique
on your left side… starting from your calves on up.
To finish...remember that
Foam (or even PVC tube) rolling can help provide restorative
alignment and health to the tissue that bundles our muscle system.
This myofascial tissue gets "jacked up" from almost everything we do (or don't do),
like daily prolonged sitting at the office,
to weekend warrior sports;
from poor movement mechanics;
or even engaging in challenging and productive exercise.
If we lived in a society that was more biolocomotion
or 'movement/moving' friendly, we would most likely have little need
to set time aside to address the muscle healing/restorative properties that
can help us stay movement healthy and pain free.
But we don't, so I'd say "we better roll so there is no lull...
Thursday, November 18, 2010
Life Is Good!
"Unless each day can be
looked back upon by an individual
as one in which he has had some fun,
some joy, some real satisfaction,
that day is a loss.
It is un-Christian and wicked,
in my opinion,
to allow such a thing to occur."
Dwight D. Eisenhower
Everyday is an awesome opportunity!
An opportunity to be better at life...
I know I am blessed and fortunate to get
another day to wake up and put both feet on the ground,
kiss the crucifix on the wall and say...
THANK YOU my lord.
I know the day is already good because...
I get another day and chance to tip toe into each of our son's bedroom's while they still lay asleep... taking the first few of my waking moments to stare,
smile and whisper in each of their ears...
"You are a great man of great things"
I know they are still asleep... but I bet they will still 'hear' me
I give a soft kiss and softly step away
knowing that I helped just then to prepare their great day
I walk downstairs thankful for the beautiful home my wife and I have created
Many years here so far and still we are elated
To the refrigerator I go it keeps safe earth's great bounty
holding the key foods that have kept health abound thee
I have been blessed with the resposibility as steward of myself...
with that responsibility I would trust to no body else.
I feed my body that which fuels it's great strength and, to that end I have made promise to go to great lengths
I leave the house with a kiss and "I love you"
One from my wife...
my best friend...
whom without I'd fall askew
(One kiss will suffice though, I married the right woman.)
The commute to my 'office'... short and quite joyful
a place that allows me to pour out my soulful
It's here many people will visit and share
All the great knowledge that will help them take care
At the end of my day
I feel assured of atleast just one thing
that if the dear lord grants me another
a better me I will bring
Hey, life is never perfect but, it is still pretty damn good.
There is always some good stuff hidden in our days...
We just have to make sure we look for and find it!
Wednesday, November 17, 2010
GET.FIT.DONE. Transformation Day 9
Day 9/40...The days are goin' QUICK!
You have to have a game plan if you want to stay consistent and successful.
And, if your goal is to have a killer body, then you have to have good food choices
on hand at all times.
Just remember that PREPARING ahead of time is key.
It keeps us from making bad food choices.
You can start off by soft or hard boiling a dozen eggs.
This way you can CRACK...EAT...GO!
Second- Fire up the Webber and get your grass fed, free range burgers and chicken grilled up by the pounds, so you are on the ready on the fly for easy warm up meals and/or salads for atleast a few days.
Third- apples, berries, raw nuts and seeds. Always available when you are cutting short for time.
I just came up with this recipe that is fit for the 21st Century Paleo Man or Woman.
Pre-heat oven for 10 minutes to BAKE at 375 degrees
The Caveman McMuffin
12 free range large eggs
5 slices cooked and uncured bacon
8oz. coconut milk
8 wild caught sea scallops chopped up and then slightly sauteed in frying pan
Add all ingredients in a blender, then light beat for 5-7 seconds.
Pour mixture into a PAM sprayed standard
12- 3" muffin tin.
BAKE at 375 degrees for 18-20 minutes then take out and cool.
They are not the prettiest (they tend to collapse) but, now you are atleast hooked up with a few days of a quick, easy and tasty breakfast option.
You have to have a game plan if you want to stay consistent and successful.
And, if your goal is to have a killer body, then you have to have good food choices
on hand at all times.
Just remember that PREPARING ahead of time is key.
It keeps us from making bad food choices.
You can start off by soft or hard boiling a dozen eggs.
This way you can CRACK...EAT...GO!
Second- Fire up the Webber and get your grass fed, free range burgers and chicken grilled up by the pounds, so you are on the ready on the fly for easy warm up meals and/or salads for atleast a few days.
Third- apples, berries, raw nuts and seeds. Always available when you are cutting short for time.
I just came up with this recipe that is fit for the 21st Century Paleo Man or Woman.
Pre-heat oven for 10 minutes to BAKE at 375 degrees
The Caveman McMuffin
12 free range large eggs
5 slices cooked and uncured bacon
8oz. coconut milk
8 wild caught sea scallops chopped up and then slightly sauteed in frying pan
Add all ingredients in a blender, then light beat for 5-7 seconds.
Pour mixture into a PAM sprayed standard
12- 3" muffin tin.
BAKE at 375 degrees for 18-20 minutes then take out and cool.
They are not the prettiest (they tend to collapse) but, now you are atleast hooked up with a few days of a quick, easy and tasty breakfast option.
GET.FIT.DONE. Transformation Day 8
Day 8/40 of our Transformation Contest.
Straight up... The pounds should be dropping off!
But, only if you are taking care of the other side of the equation.
Seriously, if the weight is not dropping off your body like the beads of sweat that leave you (and the floor)
FULLY DRENCHED
(exactly what happens after one of our "I GO...YOU GO" H.I.I.T. sessions at Matt Jennings Boot Camps)
then, you need a kitchen makeover/do over.
GET.FIT.DONE. Success Strategy #8
Go through your kitchen cabinets and toss out anything that is not olive oil, raw nuts and seeds, whey protein (sweetened with stevia) or a high amino acid profile -rice derived- protein powder, organic black and green teas, organic almond or cashew butter (peanut butter maybe alright...allergies are common...contains crappy mineral zapping phytates), balsamic vinegar??? or BRAGG's Organic Apple Cider, Organic vegetable broth, some herbs and spices, canola oil spray, Juice Plus, a good probiotic with 50 billion or more multi strain organisms.
Refrigerator should not have anything but fresh vegetables (organic if available) berries (raspberries,blackberries, strawberries), organic lean meats (beef, turkey,chicken) wild caught fish or any other seafood, cage free eggs, almond milk (no chemicals),coconut milk (no chemicals), nut butters that have been opened, a high quality omega-3 fish oil. Butter (for moderate use)
Freezer can have almost anything listed in refrigerator that would make sense to freeze.
Organic frozen grapes are a pretty good desert.
The foods mentioned above are the foods that are most congruent with what humans are designed to eat. That statement is true regardless of what we want to believe or not. They are the foods that ward off disease and allow us to thrive in our 21st century environment. If you truly want health you should be DRIVEN to understand the information/research that is out there for the taking. Two incredible sources are Dr. James Chestnut's Wellness Paradigm DVD and Dr. Loren Cordain's "The Paleo Diet" (available at Barnes & Noble).
Matt's notorious "soap box"...
Alright, you have heard me talk about nutrition time and time again...real important stuff!
I know it seems freakin' ridiculous and annoying to hear me incessantly talk about the same shit that for some sinks in and for others...
simply doesn't.
I have not mastered the art of "influence" for people I know would greatly benefit from what I can and do share with them.
No worries...God will probably keep me here for 100+ years so that I just may. (I get that it's a journey)
Anyway, I do not do what I do to become rich and famous.
I would have had a better shot at playing the guitar in metal bands to do that...
And for many reasons THAT was not my ultimate calling.
What is my calling is to help as many people as possible who do WANT my help.
That is what drives me!
I am driven to learn what is in our control to live the most ultimate LIFE!
Our life quest is to feel awesome, look great, perform at relatively high levels, have a positive impact on others, and leave a mark or legacy that will make the lives that come after us BETTER!
In a nut shell, that is what would define a great life , correct?
I mean, why else would life exist if that was not the intention born of the human race.
So, as to relate all of these above virtues to exercise and nutrition,
would it ever be a good idea to bust our asses in any fitness program and then choose to feed (reward?) that same body crappy foods and expect to have anything but crappy results?
Of freakin' course not!
PLEASE, NEVER EVER THINK IT'S OK TO COMPROMISE YOUR HEALTH WITH POOR FOOD CHOICES...NEVER!
That kind of reasoning is, to be blunt, suicidal.
Straight up... The pounds should be dropping off!
But, only if you are taking care of the other side of the equation.
Seriously, if the weight is not dropping off your body like the beads of sweat that leave you (and the floor)
FULLY DRENCHED
(exactly what happens after one of our "I GO...YOU GO" H.I.I.T. sessions at Matt Jennings Boot Camps)
then, you need a kitchen makeover/do over.
GET.FIT.DONE. Success Strategy #8
Go through your kitchen cabinets and toss out anything that is not olive oil, raw nuts and seeds, whey protein (sweetened with stevia) or a high amino acid profile -rice derived- protein powder, organic black and green teas, organic almond or cashew butter (peanut butter maybe alright...allergies are common...contains crappy mineral zapping phytates), balsamic vinegar??? or BRAGG's Organic Apple Cider, Organic vegetable broth, some herbs and spices, canola oil spray, Juice Plus, a good probiotic with 50 billion or more multi strain organisms.
Refrigerator should not have anything but fresh vegetables (organic if available) berries (raspberries,blackberries, strawberries), organic lean meats (beef, turkey,chicken) wild caught fish or any other seafood, cage free eggs, almond milk (no chemicals),coconut milk (no chemicals), nut butters that have been opened, a high quality omega-3 fish oil. Butter (for moderate use)
Freezer can have almost anything listed in refrigerator that would make sense to freeze.
Organic frozen grapes are a pretty good desert.
The foods mentioned above are the foods that are most congruent with what humans are designed to eat. That statement is true regardless of what we want to believe or not. They are the foods that ward off disease and allow us to thrive in our 21st century environment. If you truly want health you should be DRIVEN to understand the information/research that is out there for the taking. Two incredible sources are Dr. James Chestnut's Wellness Paradigm DVD and Dr. Loren Cordain's "The Paleo Diet" (available at Barnes & Noble).
Matt's notorious "soap box"...
Alright, you have heard me talk about nutrition time and time again...real important stuff!
I know it seems freakin' ridiculous and annoying to hear me incessantly talk about the same shit that for some sinks in and for others...
simply doesn't.
I have not mastered the art of "influence" for people I know would greatly benefit from what I can and do share with them.
No worries...God will probably keep me here for 100+ years so that I just may. (I get that it's a journey)
Anyway, I do not do what I do to become rich and famous.
I would have had a better shot at playing the guitar in metal bands to do that...
And for many reasons THAT was not my ultimate calling.
What is my calling is to help as many people as possible who do WANT my help.
That is what drives me!
I am driven to learn what is in our control to live the most ultimate LIFE!
Our life quest is to feel awesome, look great, perform at relatively high levels, have a positive impact on others, and leave a mark or legacy that will make the lives that come after us BETTER!
In a nut shell, that is what would define a great life , correct?
I mean, why else would life exist if that was not the intention born of the human race.
So, as to relate all of these above virtues to exercise and nutrition,
would it ever be a good idea to bust our asses in any fitness program and then choose to feed (reward?) that same body crappy foods and expect to have anything but crappy results?
Of freakin' course not!
PLEASE, NEVER EVER THINK IT'S OK TO COMPROMISE YOUR HEALTH WITH POOR FOOD CHOICES...NEVER!
That kind of reasoning is, to be blunt, suicidal.
Sunday, November 14, 2010
The Hippocratic Oath
A quick story:
Doctor: "John, I just got your blood work back and I have some unfortunate news."
John: "What is it, Doctor?"
Doctor: "Well, your triglycerides and LDL levels are fairly high. Given that you are 42 and have already been diagnosed with hypertension, you are at a risk for stroke and cardio vascular disease."
John: "What should I do?"
Doctor: "I recommend that we start you on some statins that can also control your high blood pressure. You will probably have to remain on this pharmaceutical regimen for the rest of your life."
John: "Damn Doc...the rest of my life? Being on drugs like that seems very unnatural. Isn't there something else we can do? I really do not want to be on any drug for the rest of my life"
Doctor: "John, we live in a very unnatural world. Again, the drugs I am going to prescribe for you should lower your trigyceride and LDL cholesterols, as well as lower your blood pressure. We have had some decent results with hundreds of patients who we have treated with the same drug."
John: "Doc, didn't you take the Hippocratic Oath?"
Doctor: "Of course I did. It was the last formality upon graduating medical school."
John: "Didn't the oath suggest using diet as a healing measure for the sick and diseased?"
Doctor: "Yes. But, our practice has not shown that using nutritional strategies has a significant success rate for your condition. Besides, I am a MEDICAL DOCTOR...not a nutrition expert. John...trust me. Just take the medicine."
Hippocratic Oath
“ I swear by Apollo the Physician and Asclepius and Hygieia and Panaceia and all the gods, and goddesses, making them my witnesses, that I will fulfill according to my ability and judgment this oath and this covenant:
To hold him who has taught me this art as equal to my parents and to live my life in partnership with him, and if he is in need of money to give him a share of mine, and to regard his offspring as equal to my brothers in male lineage and to teach them this art–if they desire to learn it–without fee and covenant;
to give a share of precepts and oral instruction and all the other learning to my sons and to the sons of him who has instructed me and to pupils who have signed the covenant and have taken the oath according to medical law, but to no one else.
I will apply dietic measures for the benefit of the sick according to my ability and judgment; I will keep them from harm and injustice. I will neither give a deadly drug to anybody if asked for it, nor will I make a suggestion to this effect.
Similarly I will not give to a woman an abortive remedy. In purity and holiness I will guard my life and my art.
I will not use the knife, not even on sufferers from stone, but will withdraw in favor of such men as are engaged in this work.
Whatever houses I may visit, I will come for the benefit of the sick, remaining free of all intentional injustice, of all mischief and in particular of sexual relations with both female and male persons, be they free or slaves.
What I may see or hear in the course of treatment or even outside of the treatment in regard to the life of men, which on no account one must spread abroad, I will keep myself holding such things shameful to be spoken about.
If I fulfill this oath and do not violate it, may it be granted to me to enjoy life and art, being honoured with fame among all men for all time to come; if I transgress it and swear falsely, may the opposite of all this be my lot."
GET.FIT.DONE. Transformation Day 5,6,7
Today is day 7 of our transformation contest. About 20 members have weighed in this past Friday, and the average weight loss stands at 4 pounds. Awesome for only 5 days in. Now, I believe everyone who has had discussions with me about nutrition and exercise know what my personal beliefs are in how we should approach each. As far as nutrition goes, it is Paleo pretty much all the way (with a weekend goof off day only when you have achieved your desired goal ). And as far as exercise goes...brief, intense and infrequent makes the most sense for almost any fitness goal, no matter if it is sports competetive or high fit recreational. The marriage between the two philosophies of the Paleo diet and the brief, intense and infrequent nature of the Matt Jennings Boot Camps training program is incredibly compatable and optimally effective for most everyone. Though, it seems to me that most people seem to battle, not our training ideals, but the idea of the undeniable nutrition benefits found in the Paleo philosophy that eating lean meats, wild caught fish, free range eggs, vegetables, fruits, raw nuts and seeds and drinking plenty of water is an unreasonable challenge. If this is you, then the only thing I can suggest is to read Dr. Loren Cordain's 'The Paleo Diet' book. He does an incredible job of dispensing thoroughly researched information and documenting that information into an easy to digest format.
I am a firm believer that we should become knowledgable in what we can do to achieve optimal health for an optimal life. And really, one is not exclusive of the other. We should stay clear of fads and simply take the time to understand why and what we should do to achieve top performance in all facets of life. In my experience, both personal as well as with the experience of working with hundreds of people over my career, that the greatest achievements in life can happen only when we are firing off on all eight cylinders. And that can only happen when we are eating the foods that provide our 'eight cylinder motors' the proper fuel.
As the author of 'The Zone Diet', Dr. Barry Sears has said, "Our DNA that still lives in the Stone Age is being poisoned by our 21st century diet".
Don't poison the motor, baby!
Below is a bit of research that shows the advantage of eating the diet we are 'programmed' to eat.
Eur J Clin Nutr. 2009 Aug;63(8):947-55. Epub 2009 Feb 11.
Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet.
Frassetto LA, Schloetter M, Mietus-Synder M, Morris RC Jr, Sebastian A.
Department of Medicine, University of California San Francisco School of Medicine, San Francisco, CA 94143, USA. frassett@gcrc.ucsf.edu
Abstract
BACKGROUND: The contemporary American diet figures centrally in the pathogenesis of numerous chronic diseases-'diseases of civilization'. We investigated in humans whether a diet similar to that consumed by our preagricultural hunter-gatherer ancestors (that is, a paleolithic type diet) confers health benefits.
METHODS: We performed an outpatient, metabolically controlled study, in nine nonobese sedentary healthy volunteers, ensuring no weight loss by daily weight. We compared the findings when the participants consumed their usual diet with those when they consumed a paleolithic type diet. The participants consumed their usual diet for 3 days, three ramp-up diets of increasing potassium and fiber for 7 days, then a paleolithic type diet comprising lean meat, fruits, vegetables and nuts, and excluding nonpaleolithic type foods, such as cereal grains, dairy or legumes, for 10 days. Outcomes included arterial blood pressure (BP); 24-h urine sodium and potassium excretion; plasma glucose and insulin areas under the curve (AUC) during a 2 h oral glucose tolerance test (OGTT); insulin sensitivity; plasma lipid concentrations; and brachial artery reactivity in response to ischemia.
RESULTS: Compared with the baseline (usual) diet, we observed (a) significant reductions in BP associated with improved arterial distensibility (-3.1+/-2.9, P=0.01 and +0.19+/-0.23, P=0.05);(b) significant reduction in plasma insulin vs time AUC, during the OGTT (P=0.006); and (c) large significant reductions in total cholesterol, low-density lipoproteins (LDL) and triglycerides (-0.8+/-0.6 (P=0.007), -0.7+/-0.5 (P=0.003) and -0.3+/-0.3 (P=0.01) mmol/l respectively). In all these measured variables, either eight or all nine participants had identical directional responses when switched to paleolithic type diet, that is, near consistently improved status of circulatory, carbohydrate and lipid metabolism/physiology.
CONCLUSIONS: Even short-term consumption of a paleolithic type diet improves BP and glucose tolerance, decreases insulin secretion, increases insulin sensitivity and improves lipid profiles without weight loss in healthy sedentary humans.
IMPORTANT NOTE:
I think it is very important for you to remember why you became involved with an effective exercise and nutrition program in the first place...self improvement and RESULTS!
You are an incredible person and you acknowledge that you have a great responsibility to everyone in your reach. That is the basis from which you desire to improve yourself.
Be a great example by showing how incredible life can be when you are firing off all eight cylinders.
Should LIFE be anything less? NO WAY!
GET.FIT.DONE. Success strategies #5-7
Friday, Saturday and Sunday are our weekending relax and reflect days.
Friday relax.
Saturdays are meant to share and celebrate with family and friends.
By Sunday you should be amped to set a gameplan on how you will approach the next week with intentions of getting a little better at mastering your life. Always start each day affirming without hesitation that
Your Life Is Good!
As far as nutrition and exercise go:
1. Make sure you have some light food within 1-1.5 hours before you train.
(i.e. an apple, an apple with almond butter, 1-2 hardboiled eggs, small bowl of Matt's Slaw,1 scoop of PROGRADE NUTRITION Protein powder mixed with ice and water, last nights leftovers, 4oz. grilled chicken breast with carrot stick...)
2. When you are finished with a workout, you should feel a great sense of accomplishment.
You will feel this only when you give your very best effort during a workout.
3. Do your very best to make every scheduled training appointment.
4. Your eating and training have to be an absolute priority. Combined, they are your life's blood!
5. Drill this into your head... "Excuses no longer exist in my life"
6. Everyday is another chance to out-do yesterday.
Make no doubt that this week will be an incredible week for all of us!
God Bless and Peace-
Matt
I am a firm believer that we should become knowledgable in what we can do to achieve optimal health for an optimal life. And really, one is not exclusive of the other. We should stay clear of fads and simply take the time to understand why and what we should do to achieve top performance in all facets of life. In my experience, both personal as well as with the experience of working with hundreds of people over my career, that the greatest achievements in life can happen only when we are firing off on all eight cylinders. And that can only happen when we are eating the foods that provide our 'eight cylinder motors' the proper fuel.
As the author of 'The Zone Diet', Dr. Barry Sears has said, "Our DNA that still lives in the Stone Age is being poisoned by our 21st century diet".
Don't poison the motor, baby!
Below is a bit of research that shows the advantage of eating the diet we are 'programmed' to eat.
Eur J Clin Nutr. 2009 Aug;63(8):947-55. Epub 2009 Feb 11.
Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet.
Frassetto LA, Schloetter M, Mietus-Synder M, Morris RC Jr, Sebastian A.
Department of Medicine, University of California San Francisco School of Medicine, San Francisco, CA 94143, USA. frassett@gcrc.ucsf.edu
Abstract
BACKGROUND: The contemporary American diet figures centrally in the pathogenesis of numerous chronic diseases-'diseases of civilization'. We investigated in humans whether a diet similar to that consumed by our preagricultural hunter-gatherer ancestors (that is, a paleolithic type diet) confers health benefits.
METHODS: We performed an outpatient, metabolically controlled study, in nine nonobese sedentary healthy volunteers, ensuring no weight loss by daily weight. We compared the findings when the participants consumed their usual diet with those when they consumed a paleolithic type diet. The participants consumed their usual diet for 3 days, three ramp-up diets of increasing potassium and fiber for 7 days, then a paleolithic type diet comprising lean meat, fruits, vegetables and nuts, and excluding nonpaleolithic type foods, such as cereal grains, dairy or legumes, for 10 days. Outcomes included arterial blood pressure (BP); 24-h urine sodium and potassium excretion; plasma glucose and insulin areas under the curve (AUC) during a 2 h oral glucose tolerance test (OGTT); insulin sensitivity; plasma lipid concentrations; and brachial artery reactivity in response to ischemia.
RESULTS: Compared with the baseline (usual) diet, we observed (a) significant reductions in BP associated with improved arterial distensibility (-3.1+/-2.9, P=0.01 and +0.19+/-0.23, P=0.05);(b) significant reduction in plasma insulin vs time AUC, during the OGTT (P=0.006); and (c) large significant reductions in total cholesterol, low-density lipoproteins (LDL) and triglycerides (-0.8+/-0.6 (P=0.007), -0.7+/-0.5 (P=0.003) and -0.3+/-0.3 (P=0.01) mmol/l respectively). In all these measured variables, either eight or all nine participants had identical directional responses when switched to paleolithic type diet, that is, near consistently improved status of circulatory, carbohydrate and lipid metabolism/physiology.
CONCLUSIONS: Even short-term consumption of a paleolithic type diet improves BP and glucose tolerance, decreases insulin secretion, increases insulin sensitivity and improves lipid profiles without weight loss in healthy sedentary humans.
IMPORTANT NOTE:
I think it is very important for you to remember why you became involved with an effective exercise and nutrition program in the first place...self improvement and RESULTS!
You are an incredible person and you acknowledge that you have a great responsibility to everyone in your reach. That is the basis from which you desire to improve yourself.
Be a great example by showing how incredible life can be when you are firing off all eight cylinders.
Should LIFE be anything less? NO WAY!
GET.FIT.DONE. Success strategies #5-7
Friday, Saturday and Sunday are our weekending relax and reflect days.
Friday relax.
Saturdays are meant to share and celebrate with family and friends.
By Sunday you should be amped to set a gameplan on how you will approach the next week with intentions of getting a little better at mastering your life. Always start each day affirming without hesitation that
Your Life Is Good!
As far as nutrition and exercise go:
1. Make sure you have some light food within 1-1.5 hours before you train.
(i.e. an apple, an apple with almond butter, 1-2 hardboiled eggs, small bowl of Matt's Slaw,1 scoop of PROGRADE NUTRITION Protein powder mixed with ice and water, last nights leftovers, 4oz. grilled chicken breast with carrot stick...)
2. When you are finished with a workout, you should feel a great sense of accomplishment.
You will feel this only when you give your very best effort during a workout.
3. Do your very best to make every scheduled training appointment.
4. Your eating and training have to be an absolute priority. Combined, they are your life's blood!
5. Drill this into your head... "Excuses no longer exist in my life"
6. Everyday is another chance to out-do yesterday.
Make no doubt that this week will be an incredible week for all of us!
God Bless and Peace-
Matt
Thursday, November 11, 2010
GET.FIT.DONE. Transformation Day 4
It is day 4/40 and we officially have 46 MJBC members in contention for the 2nd annual
Matt Jennings Boot Camps 'The Biggest Winner is Getting Thinner' 6 Week Transformation contest. Already, we have several members who have lost 5lbs. or more in only 4 days!
We can only imagine what surprises are in store for us from now till the December 17th final weigh ins.
Needless to say "I am stoked, baby!"
STOKED to see some real life changing stuff right before our very eyes!
This is why I am in the fitness game to begin with. I get to coach, then, watch people
CHANGE THEIR LIVES FOREVER!
For me these experiences keep me passionate about what I do.
And, every day I get a chance to do it all over again!
I am a blessed dude. And I try to never take that for granted.
Every day I use this building block to success to make sure I did not waste the day.
GET.FIT.DONE. Success strategy # 4
You have to be able to get up every day and realize the day that lies before you is your very own blank canvas, where, you get to create the exact painting you want to stare at by the end of the day.
Remember that YOU get to choose, with every stroke, what story that picture will tell.
Ask yourself if you would be proud to display that painting for all to see.
Day4/40
Do this : Remember that you are the salt of the earth; born with a gift that is held by you alone. Never let that gift sit unopened. A gift left unopened will leave many lives a bit more poor.
And last, someone asked if I would post my wife's chile recipe. I have to share this one...
This chile ROCKS!
Kathy’s ALL DAY LONG Chile
1-1 ½ lbs organic lean ground beef
2 stalks celery
1 red pepper
1 green pepper
1 small zucchini
1 small yellow squash
5 oz. approx frozen corn kernels
1 -2 large carrots
1 can black beans
1 can red kidney beans
1 jar of your favorite salsa
1 8 oz can tomato sauce
1 8 oz can of diced tomatoes
2-3 garlic cloves
Handful of fresh parsley
Cook ground beef until brown in a skillet.Chop up all veggiesAdd spices you like; I use a few dashes of Mrs. Dash Garlic and herb, cayenne pepper and crushed red pepperCombine all ingredients into a crock pot and cook on low for 6-8 hours
Have an awesome day!
Matt Jennings Boot Camps 'The Biggest Winner is Getting Thinner' 6 Week Transformation contest. Already, we have several members who have lost 5lbs. or more in only 4 days!
We can only imagine what surprises are in store for us from now till the December 17th final weigh ins.
Needless to say "I am stoked, baby!"
STOKED to see some real life changing stuff right before our very eyes!
This is why I am in the fitness game to begin with. I get to coach, then, watch people
CHANGE THEIR LIVES FOREVER!
For me these experiences keep me passionate about what I do.
And, every day I get a chance to do it all over again!
I am a blessed dude. And I try to never take that for granted.
Every day I use this building block to success to make sure I did not waste the day.
GET.FIT.DONE. Success strategy # 4
You have to be able to get up every day and realize the day that lies before you is your very own blank canvas, where, you get to create the exact painting you want to stare at by the end of the day.
Remember that YOU get to choose, with every stroke, what story that picture will tell.
Ask yourself if you would be proud to display that painting for all to see.
Day4/40
Do this : Remember that you are the salt of the earth; born with a gift that is held by you alone. Never let that gift sit unopened. A gift left unopened will leave many lives a bit more poor.
And last, someone asked if I would post my wife's chile recipe. I have to share this one...
This chile ROCKS!
Kathy’s ALL DAY LONG Chile
1-1 ½ lbs organic lean ground beef
2 stalks celery
1 red pepper
1 green pepper
1 small zucchini
1 small yellow squash
5 oz. approx frozen corn kernels
1 -2 large carrots
1 can black beans
1 can red kidney beans
1 jar of your favorite salsa
1 8 oz can tomato sauce
1 8 oz can of diced tomatoes
2-3 garlic cloves
Handful of fresh parsley
Cook ground beef until brown in a skillet.Chop up all veggiesAdd spices you like; I use a few dashes of Mrs. Dash Garlic and herb, cayenne pepper and crushed red pepperCombine all ingredients into a crock pot and cook on low for 6-8 hours
Have an awesome day!
Wednesday, November 10, 2010
GET.FIT.DONE. Transformation Day 3
It's day 3/40 and if you started to drop some of those unnecessary carbs, you may be feeling a bit out of sorts. No worries bretheren and sisters of RIPPITUP (slang for kick ass), all will be well in a day or two when your body adjusts to the idea that sugar is not a part of your diet and you are transforming into a fat burning machine. This brings us to building block to success
GET.FIT.DONE. Success Strategy # 3
Any time we are training in the studio and going through some NASTY INTENSE metabolic training protocol, stay motivated by locking into a favorite quote that keeps you from getting distracted so you stay as 'mean' as the workout.
Here are a few of my favorites...
1. TRY NOT... JUST DO!
2. WHILE I'M HERE I MAY AS WELL BE GREAT
3. DESPISE MEDIOCRITY... EMBRACE ANY CHALLENGE
4. MY LAST WORKOUT WAS MY EASY DAY!
5. STAY FAR BEYOND DRIVEN!
Hey, these are just some that work for me. Use whatever quotes you want to get yourself FIRED UP to train hard!
Day 3/40
Do this 1st: When you first open your eyes in the morning, say this...
"I am blessed by the best and still above ground."
Then: You make sure that you do whatever you need to
do to make the day awesome for you and for anyone else you can 'pull' up!
Finally, here is an easy recipe that is jacked-up with nutrition. I know many of the MJBC members already have it...Just reminding you to use it.
MATT’S SLAW
1whole head green cabbage
1 whole head red cabbage
3 medium beets
1 lb. organic carrots
1 Bunch of fresh Kale (Try Swiss Chard as an option)
Clean all vegetables. Cut into pieces that are small enough to fit into your food processor funnel.
For the Cuisinart Food Preparation Center model, use the DLC-037 MEDIUM blade for cole slaw consistency. Shred all the ingredients. Have a LARGE bowl to mix all contents and store in glass containers. When serving add olive oil and balsamic vinegar (or better yet… Bragg Organic Raw Apple Cider Vinegar http://bragg.com/products/acv.html to taste.) This recipe is nearly a week of cole slaw.
Talk about kick butt nutrition! It’s ALL in there.
Enjoy health!
And share this recipe with as many people as you can.
Peace,
Matt
GET.FIT.DONE. Success Strategy # 3
Any time we are training in the studio and going through some NASTY INTENSE metabolic training protocol, stay motivated by locking into a favorite quote that keeps you from getting distracted so you stay as 'mean' as the workout.
Here are a few of my favorites...
1. TRY NOT... JUST DO!
2. WHILE I'M HERE I MAY AS WELL BE GREAT
3. DESPISE MEDIOCRITY... EMBRACE ANY CHALLENGE
4. MY LAST WORKOUT WAS MY EASY DAY!
5. STAY FAR BEYOND DRIVEN!
Hey, these are just some that work for me. Use whatever quotes you want to get yourself FIRED UP to train hard!
Day 3/40
Do this 1st: When you first open your eyes in the morning, say this...
"I am blessed by the best and still above ground."
Then: You make sure that you do whatever you need to
do to make the day awesome for you and for anyone else you can 'pull' up!
Finally, here is an easy recipe that is jacked-up with nutrition. I know many of the MJBC members already have it...Just reminding you to use it.
MATT’S SLAW
1whole head green cabbage
1 whole head red cabbage
3 medium beets
1 lb. organic carrots
1 Bunch of fresh Kale (Try Swiss Chard as an option)
Clean all vegetables. Cut into pieces that are small enough to fit into your food processor funnel.
For the Cuisinart Food Preparation Center model, use the DLC-037 MEDIUM blade for cole slaw consistency. Shred all the ingredients. Have a LARGE bowl to mix all contents and store in glass containers. When serving add olive oil and balsamic vinegar (or better yet… Bragg Organic Raw Apple Cider Vinegar http://bragg.com/products/acv.html to taste.) This recipe is nearly a week of cole slaw.
Talk about kick butt nutrition! It’s ALL in there.
Enjoy health!
And share this recipe with as many people as you can.
Peace,
Matt
Tuesday, November 9, 2010
GET.FIT.DONE. Transformation Day 2
It's already 1 day down...39 days left (+rest of your life to go) till your transformation December 17th date. And, if you are serious about getting your health, energy, fitness, strength, confidence, and crazy good looks and libido back... (hey, did Matt just say crazy good looks and libido?)
then this is your building block to success
GET.FIT.DONE. Success Strategy #2
Add Fresh Fiber First to all or most of your meals.
+ DO NOT FEAR THE IRON!
Day 2/40
Do This 1st: Before breakfast have a piece of fruit, celery or even a carrot.
A small handful of raw nuts and seeds works as well.
Then: HIT THE IRON (Weights)
When you consider exercise remember that strength training (weights, resistance)
is the absolute cornerstone to the long term effect and success of your fitness program.
Put another way...
-Want strong bones that won't break when your 80?...STRENGTH TRAIN!
-Want to lower LDL's and kick up HDL's so you can kick your doc
and his scripts to the curb?...STRENGTH TRAIN!
-Want strong joints that don't hurt when you simply get out of bed?...STRENGTH TRAIN!
-Want to run stronger AND faster?...STRENGTH TRAIN!
-Want to defy what you once thought was impossible?...STRENGTH TRAIN!
And last but not least...
-Want a kick ass body and sex drive that drives your spouse crazy?...STRENGTH TRAIN!
POST WORKOUT SUGGESTIONS
Wait for clearance of post workout metabolites.
(You know the feeling when you are not feeling too hungry after a tough workout?)
Any way, your body will tell you when it's ready to eat. About 30-45 minutes after workout.
a. PROGRADE NUTRITION has a great product called PROTEIN.
This is a stevia sweetened whey protein powder that tastes awesome mixed with water
and a little ice. This is what I use after most of my afternoon workouts.
1 scoop for women. 2 scoops for men.
b. If you really want to amp up nutrition and recovery so you do not get crazy sore
from a tough workout, try this:
MJBC Amped Up Recovery Smoothie
8 medium frozen strawberries (Shore Restaurant in Brick, NJ has 10lbs. box)
A handful of frozen cranberries
2 scoops PROGRADE NUTRITION Protein Powder (choc or van)
JUICE PLUS (2 caps each) Orchard Blend, Garden Blend, Vineyard Blend
1 capsule Vitamin Shoppe Ultimate '10' Probiotic 50 Billion
1 teaspoon Carlson Fish Oil (lemon flavor...tastes great. Find it @Vitamin Shoppe)
1 tablespoon NAVITAS CACAO Powder (Shore Restaurant and Party Supply, Brick, NJ)
4 ice cubes
1 cup water
…Blend…Drink…Recover!
c. Anything protein is basically what you want to consider for any post-workout meal.
I am not a believer in the necessity of eating carbs after a workout. It is simply an unnecessary practice that will temporarily shut down the fat incinerating effect from your workout. You want to keep that fat burning furnace lit up full blast for as long as you can.
But, if you must have some carbs, go for an organic short grain brown rice (1 serving) or maybe a small sweet potato with some protein.
Note: Salads with fresh fish or grilled chicken breast is always a smart post workout meal.
d. If you are in a pinch for time and can not get a meal in...have some CRAVERS
from PROGRADE NUTRITION on hand. Chocolate Peanut Butter and Almond Butter
are pretty tasty.
Tomorrow is new day...So, I will bring you some new stuff!
Cool...Peace...Matt
then this is your building block to success
GET.FIT.DONE. Success Strategy #2
Add Fresh Fiber First to all or most of your meals.
+ DO NOT FEAR THE IRON!
Day 2/40
Do This 1st: Before breakfast have a piece of fruit, celery or even a carrot.
A small handful of raw nuts and seeds works as well.
Then: HIT THE IRON (Weights)
When you consider exercise remember that strength training (weights, resistance)
is the absolute cornerstone to the long term effect and success of your fitness program.
Put another way...
-Want strong bones that won't break when your 80?...STRENGTH TRAIN!
-Want to lower LDL's and kick up HDL's so you can kick your doc
and his scripts to the curb?...STRENGTH TRAIN!
-Want strong joints that don't hurt when you simply get out of bed?...STRENGTH TRAIN!
-Want to run stronger AND faster?...STRENGTH TRAIN!
-Want to defy what you once thought was impossible?...STRENGTH TRAIN!
And last but not least...
-Want a kick ass body and sex drive that drives your spouse crazy?...STRENGTH TRAIN!
POST WORKOUT SUGGESTIONS
Wait for clearance of post workout metabolites.
(You know the feeling when you are not feeling too hungry after a tough workout?)
Any way, your body will tell you when it's ready to eat. About 30-45 minutes after workout.
a. PROGRADE NUTRITION has a great product called PROTEIN.
This is a stevia sweetened whey protein powder that tastes awesome mixed with water
and a little ice. This is what I use after most of my afternoon workouts.
1 scoop for women. 2 scoops for men.
b. If you really want to amp up nutrition and recovery so you do not get crazy sore
from a tough workout, try this:
MJBC Amped Up Recovery Smoothie
8 medium frozen strawberries (Shore Restaurant in Brick, NJ has 10lbs. box)
A handful of frozen cranberries
2 scoops PROGRADE NUTRITION Protein Powder (choc or van)
JUICE PLUS (2 caps each) Orchard Blend, Garden Blend, Vineyard Blend
1 capsule Vitamin Shoppe Ultimate '10' Probiotic 50 Billion
1 teaspoon Carlson Fish Oil (lemon flavor...tastes great. Find it @Vitamin Shoppe)
1 tablespoon NAVITAS CACAO Powder (Shore Restaurant and Party Supply, Brick, NJ)
4 ice cubes
1 cup water
…Blend…Drink…Recover!
c. Anything protein is basically what you want to consider for any post-workout meal.
I am not a believer in the necessity of eating carbs after a workout. It is simply an unnecessary practice that will temporarily shut down the fat incinerating effect from your workout. You want to keep that fat burning furnace lit up full blast for as long as you can.
But, if you must have some carbs, go for an organic short grain brown rice (1 serving) or maybe a small sweet potato with some protein.
Note: Salads with fresh fish or grilled chicken breast is always a smart post workout meal.
d. If you are in a pinch for time and can not get a meal in...have some CRAVERS
from PROGRADE NUTRITION on hand. Chocolate Peanut Butter and Almond Butter
are pretty tasty.
Tomorrow is new day...So, I will bring you some new stuff!
Cool...Peace...Matt
Monday, November 8, 2010
GET. FIT. DONE. 40 Day Transformation Start
Alright, you have 40 days to get that body to a great place!
The BEST you have ever been...
A body that brings to your best ally
(and your greatest nemesis...that could be yourself)
JAW dropping envy!
We're talking a true transformation of your body and well being into a whole new lifestyle.
And, like anything that poses a challenge to
self improvement
it all starts with one essential idea...
The Right Mindset!
This brings us to your building block to success
GET.FIT.DONE. Success Strategy # 1
First, you have to have your head right...so, don't think too much.
Just get your head in a "no holds barred... get the hell outta' my way...
there is NO-THING and NO-ONE gonna' keep me from having
exactly what I want... so back the 'F' up...
I'm on a mission
ATTITUDE. "
Make NO doubt that this is where your head needs to be!
DISCLAIMER:
(This ATTITUDE doesn't mean you have to
unnecessarily round house kick and
drop an elbow to the jaw hurt anyone!
That stuff can easily end up on YouTube and that is not
good...you just wanna' lay down the rules here)
We should all be cool with this, right?
Ready to RIPP?
Yes, YOU ARE...
And, here you GO!
Day1/40
Do This 1st: Drink atleast 12oz. and upto 28oz. water upon waking.
Do this first thing every morning no matter what!
Alright,you may have to pee first thing when you wake up.
Great...take care of that first...
then DRINK YOUR H2O
BREAKFAST SUGGESTIONS
a. 2 Free Range Hormone/Antibiotic Free Eggs Sunny Side Up
1/4 cup organic rolles oats with 1/2 scoop PROGRADE NUTRITION
PROTEIN POWDER
b. 1/2 Free Range Hormone/Antibiotic Free Grilled chicken breast
Small handful of mixed raw nuts and seeds (salt free!)
c. 1 hard boiled Free Range Hormone/Antibiotic Free Egg
2 slices of uncured bacon
1 small apple
d. 1 Packet VIBRANT HEALTH Green Vibrance (you can find this @Vitamin Shoppe)
1 hard boiled egg
Beverages: 1 cup Sumatra Coffee black and sweetened w/1 packet Sweet Leaf Stevia
(No juices...they are just sugar)
Be back tomorrow with some more stuff...
The BEST you have ever been...
A body that brings to your best ally
(and your greatest nemesis...that could be yourself)
JAW dropping envy!
We're talking a true transformation of your body and well being into a whole new lifestyle.
And, like anything that poses a challenge to
self improvement
it all starts with one essential idea...
The Right Mindset!
This brings us to your building block to success
GET.FIT.DONE. Success Strategy # 1
First, you have to have your head right...so, don't think too much.
Just get your head in a "no holds barred... get the hell outta' my way...
there is NO-THING and NO-ONE gonna' keep me from having
exactly what I want... so back the 'F' up...
I'm on a mission
ATTITUDE. "
Make NO doubt that this is where your head needs to be!
DISCLAIMER:
(This ATTITUDE doesn't mean you have to
unnecessarily round house kick and
drop an elbow to the jaw hurt anyone!
That stuff can easily end up on YouTube and that is not
good...you just wanna' lay down the rules here)
We should all be cool with this, right?
Ready to RIPP?
Yes, YOU ARE...
And, here you GO!
Day1/40
Do This 1st: Drink atleast 12oz. and upto 28oz. water upon waking.
Do this first thing every morning no matter what!
Alright,you may have to pee first thing when you wake up.
Great...take care of that first...
then DRINK YOUR H2O
BREAKFAST SUGGESTIONS
a. 2 Free Range Hormone/Antibiotic Free Eggs Sunny Side Up
1/4 cup organic rolles oats with 1/2 scoop PROGRADE NUTRITION
PROTEIN POWDER
b. 1/2 Free Range Hormone/Antibiotic Free Grilled chicken breast
Small handful of mixed raw nuts and seeds (salt free!)
c. 1 hard boiled Free Range Hormone/Antibiotic Free Egg
2 slices of uncured bacon
1 small apple
d. 1 Packet VIBRANT HEALTH Green Vibrance (you can find this @Vitamin Shoppe)
1 hard boiled egg
Beverages: 1 cup Sumatra Coffee black and sweetened w/1 packet Sweet Leaf Stevia
(No juices...they are just sugar)
Be back tomorrow with some more stuff...
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