Tuesday 10/8/13

Barbell Work
15 minutes to work up to a heavy single of the following complex:
1 Hang Clean + 1 High Hang Clean + 1 Jerk

WOD
For time:
Run 800m
25 Burpees
Run 400m
15 Burpees
Run 200m
5 Burpees

Basics
10 Minute AMRAP of:
10 Burpees
Run 200m

%

The second step to eating better deals with percents.  Percents are a hard topic to write and talk about.  We will try and keep general opinions out of this and talk strictly about maintaining a healthy balance of elite foods and, well, the other types of food.

When I think about nutrition, I think about maintaining a lifestyle change for life or at least until my nutritional goals change.  This means making conscious life style changes and not the temporary diet-style ones.  So, saying you eat Paleo doesn’t need to mean 100% of all the food that goes in is Paleo.  At CrossFit Level 1 certifications they stress the 85% rule, where 85% of what goes in is elite, top shelf foods and 15% is the other stuff.  This helps maintain a healthy head when making decisions about your food.  Nobody wants to be the “weird one” at family BBQs or birthday parties (unless you have allergies that force food choices on you). As I’ve mentioned before, think about your goals.  What are they?  How should you eat to reflect your goals?

It’s when we get into the “I eat 60% Paleo” or “I eat 95% Paleo” that it gets annoying.  Don’t try to impress anyone with percentages.  Rather, have a goal, and stick to it.  If you goal is to make all of your breakfasts Paleo, and who cares about everything else, then so be it.  Maybe it’s just snacks for now, the meals can come along later.  Whatever it is, stick to it.  Remember, this is a life-long decision so make your goals small but sustainable.  If it’s been a few months and you feel comfortable with the progress you’ve made, think about adding to it.  If 6 months from now you’ve made no progress, then something went wrong.  

Hold yourself accountable by keeping a food log.  This isn’t going to happen forever, but it can help in the beginning.  Track one full week to get some baseline data to see where you’re weaknesses are.  Look for trends, and when you see something that needs fixed, make a goal.  Write your goal down in your food log and check back in every so often.  Starting with a percentage in mind that matches your goal will help you start the journey of finding your niche in the nutrition world.  Percentages aren’t for a lifetime, but they can help get you started in the beginning, and then it’s just habit after that.

 

 

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Tuesday 10/8/13

Barbell Work
15 minutes to work up to a heavy single of the following complex:
1 Hang Clean + 1 High Hang Clean + 1 Jerk

WOD
For time:
Run 800m
25 Burpees
Run 400m
15 Burpees
Run 200m
5 Burpees

Basics
10 Minute AMRAP of:
10 Burpees
Run 200m

%

The second step to eating better deals with percents.  Percents are a hard topic to write and talk about.  We will try and keep general opinions out of this and talk strictly about maintaining a healthy balance of elite foods and, well, the other types of food.

When I think about nutrition, I think about maintaining a lifestyle change for life or at least until my nutritional goals change.  This means making conscious life style changes and not the temporary diet-style ones.  So, saying you eat Paleo doesn’t need to mean 100% of all the food that goes in is Paleo.  At CrossFit Level 1 certifications they stress the 85% rule, where 85% of what goes in is elite, top shelf foods and 15% is the other stuff.  This helps maintain a healthy head when making decisions about your food.  Nobody wants to be the “weird one” at family BBQs or birthday parties (unless you have allergies that force food choices on you). As I’ve mentioned before, think about your goals.  What are they?  How should you eat to reflect your goals?

It’s when we get into the “I eat 60% Paleo” or “I eat 95% Paleo” that it gets annoying.  Don’t try to impress anyone with percentages.  Rather, have a goal, and stick to it.  If you goal is to make all of your breakfasts Paleo, and who cares about everything else, then so be it.  Maybe it’s just snacks for now, the meals can come along later.  Whatever it is, stick to it.  Remember, this is a life-long decision so make your goals small but sustainable.  If it’s been a few months and you feel comfortable with the progress you’ve made, think about adding to it.  If 6 months from now you’ve made no progress, then something went wrong.  

Hold yourself accountable by keeping a food log.  This isn’t going to happen forever, but it can help in the beginning.  Track one full week to get some baseline data to see where you’re weaknesses are.  Look for trends, and when you see something that needs fixed, make a goal.  Write your goal down in your food log and check back in every so often.  Starting with a percentage in mind that matches your goal will help you start the journey of finding your niche in the nutrition world.  Percentages aren’t for a lifetime, but they can help get you started in the beginning, and then it’s just habit after that.

 

 

Written by:

Leave a Reply

Your email address will not be published.

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