NO EXCUSES

Well I have been doing some thinking. I know I know I might hurt my self. Don't worry I was wearing my helmet. And when it comes to working out what is the easiest thing to do? Does anybody know? anyone? anyone? Well It is making excuses. So what are some of the excuses that people use? There are unlimited excuses. But what are the big ones. And some aren't really even said. Like well people just don’t know what to do. They join a gym and walk in and go blank. Or they are scared. And don’t want to ask for help. I worked all day and I am tired. Now that one is a real excuse. But how bad do you want it? You can do a work out at lunch, in the morning before work or at night. lets start with morning. Yes you have to get up between 1 and 2 hours before normal. Ok I know your not a morning person. well either you can teach your self to get up by going to bed a little early or you can pick another time. If you start getting up early you will notice that you will go through the day with more energy. When you get up and do some physical exercise you get your body pumping. That means a lot of chemicals in the body are released. And you day will be wonderful. If you pick lets say lunch. What are the excuses then? Well I am working and there is no place to work out. I don’t want to get all sweaty at work. I only have a little bit of time. Yes these are all true. First you can work out anywhere. I am giving out every day weightless workout. No equipment needed. just your body and the will to do the workout. This means you will have to bring extra shoes at least if not extra clothes. You can get a pretty good work out in 15 min if you are putting max effort. And yes you will be sweaty at work. So if morning and noon is out of the question then night it is. Really get in to a routine. So working out is a part of your daily routine. If you are doing night. May it be walking or doing crossfit. Just get that workout time down. turn it in to a habit. And don’t talk yourself out of it. If you can get a trainer. They will help set goals and motivate you. Keep you on track. If you set goals for yourself it is easier to keep working out. Remember take things slow. Slow will get you the results you want. That is the weight will stay off once you lose it. And remember it is up to you to do this. No matter what try to do something if it is just walking that is good enough to get you started.

weightless work outs

                                        workout 1-31-11

Here is a good work out if you have know weight or anything. Or maybe you are at work this is a good lunch workout.

Warm up of any kind for at least 10 mins

            5 rounds  for time

then run 200 meters if you don’t know what 200 m is then run for 1 min and 45sec

then do 10 air squats and 10 push up

squats you can do over a chair or just squat down as low as you can go. keep you knees behind your toes.

if you cant do push up then you can do them off you knees or leaning up on a wall or table. that would be for more of the beginner. just do the best you can.

Tips for the paleo diet

Well I have been doing a little reading on this paleo diet. And for those who want to read the article it is in the dec. 2010 of triathlete mag. It is saying that you don’t have to get crazy on this diet. If you can have dairy and not lacteous intolerant go ahead a drink milk. The cheese thing is iffy due to it is so acidic. And you want you body to be as alkaline as possible. But if you want to do some brown rice and other good whole grains it dose give you lots of benefits. So if you can do it like 80%  or so you still can get really good results.

      Here are some tips to make the paleo diet a little easier.

 
1. Keep Your Cupboards Fully Stocked  - One of the worst things that can happen is to run out of food. Don't get caught short with empty cupboards, go out and gather your supplies! Keep fresh fish and vegetables as well as pre-cooked meals in your freezer, these are not only easy to store over a longer period of time, but are easy to cook up for a healthy paleo meal.

2. Cook Big - Following a paleo diet means regular food preparation and cooking. Save time on cooking by cooking big batches of food which can be refrigerated.

3. Eliminate Junk Food - Temptation is a distraction you don't need, and "out of sight out of mind" is very true when it comes to chocolate, crisps and sweets. You may miss these things initially, but once you can't be tempted you will quickly adapt to their absence. That said, there is nothing wrong with having the odd piece of birthday cake or other non-paleo food on a special occasion (personal preference of course), just make sure you are aware of what you're eating and don't let it become a habit.

4. Paleo Need Never Be Boring  - Add herbs and spices to your meals for increased taste sensation. Basil, ginger, paprika, chili, mint, parsley and curry leaves are all fantastic ways to make your paleo meals flavorsome and exciting.

5. Mix Up Your Vegetables - For maximum nutritional intake make sure you cover a wide spectrum of vegetable colors.

6. Always Have a Back-up Plan - There will be times when you need paleo friendly food but can't locate any. Be sure to carry a can of tuna, some dried fruit or beef jerky to keep you going until you reach a paleo friendly domain.

7. Plan Ahead - Devise a weekly meal planner to help ensure you have the required ingredients at home to cook paleo. This will save you time and frustration when you return home from work during the week to cook your evening meal.

8. Enjoy, Enjoy, Enjoy! - Eating should be enjoyable and the paleo diet is no different. Keep experimenting with different recipes and combination's of food.

cfe training

I have been doing cfe now for almost 2 month and it is awesome. I have cut my training down to about 12 hours a week. And I am getting stronger and faster. My weight is dropping thanks to the paleo diet. That works awesome. I am not a 100% so I still get to eat whatever I want when I need to. What I mean by that is I go to a party or a dinner and I am not that weird guy that brings his own food. But I prepar for it. When I know I have something planed I am really strict that week. So when I do cheat I am ok with it.

v02 and blood lactate

This is a monthly mixer for  lbtri. We have very informative speakers and this one was on v02 and blood lactate. I hope this vid really helps you understand it. If you need any other info on v02 or blood lactate just let me know know what they are. If you are wanting to take your training to the next level and don't know how well this is the way.

Tomorrow I am going to get a lazer treatment with a k lazer. It should enhance the ATP in my muscles. Witch will make me faster and stronger. I will be posting

on this blog my results.

Training cfe

I have been following the cfe workouts and they have been awesome. I am starting to see improvement in my speed. My distance is not that far yet but it is getting there. My training time is way down and my levels are up. So I guess that it is working. I am getting way stronger. So that is a plus. If you are doing just swim, bike, and run. You need to impalement some weights in to your program. It will make you faster. A lot of swimming, Biking, and running are core related. When lifting you are activating a lot of core and stabilization muscles. The cfe workouts are really good they give you strength and conditioning. And your endurance. So if you are a busy person like most of us are and only have a half hour here and a hour there. This is the program for you.

PALEO again

Well this paleo diet is awesome. I am trying all kinds of new food. Well first I am not a veggie eater. Yes I know personal trainer and someone who is in to fitness and does not like veggies. Well need less to say I am learning to really in joy them. I made these yam fries. They where to die for. I also made this spaghetti squash. Now I didn't make the sauce from scratch. But that is one of my next projects. I am trying a new recipe at least one a week. See I just bought the paleo cook book and it is great. All kinds of Ideas. I am going to put together some cooking videos. And go though the process of making some of these dishes. And I am Going to be putting more up soon. Try this if you want to try something really good.


                                                          Yam fries

2 large yams (not sweet potato's)
2 tablespoons extra virgin olive oil
1 tablespoons garlic power
salt and black pepper to taste
cayenne pepper, to taste (optional)


Preheat oven to broil. Slice yams lengthwise into 1/2-inch strips.
Toss with oil and garlic powder, coating evenly. Place on rimmed
baking sheet lined with parchment paper. Broil for twenty minutes
and turn at the halfway point. Yams are done when easily pierced with a fork.
Remove from oven and sprinkle with salt and pepper to taste. Add cayenne pepper to taste. Cool
for  5 mins.
Try them they are so good. And when you are going on a long ride or run eat the right before. They will have the carb stores top off and you will be ready to go.

Paleo diet

Happy New Years everyone. Lets start this new years out right. And yes I know we all need to workout more.
And most important we need to get our eating down. Well I have tried many diets and they are basically the same. You are really motivated and get the results you want. You lose 15 or 20 lbs and think you have it beat. And then life shows up and you cant workout as much. Or you get injured. After 3 to 6 months you might feel you deserve some cheating. And then you cant stop eating. Well this is a whole lifestyle change. And yes you can cheat and not feel like a freak at a party. The diet that is works best for me is the paleo diet. It is you basic food. Lean meat, fruits, and vegetables. No processed foods. No grains, dairy, potato's or legumes. Now you don't have to be a 100% and the diet will still work. The best thing is when you eat you can eat as much as you want. I suggest you get the the book the paleo diet. It brakes it down and let you know all the health benefits that this diet provides. I will be putting up recipes so you can try different things. So lets get this year started right by eating right. And remember if there is a party or a dinner you have to go to you can ether try to turn the meal in to a paleo meal. Or just be real strict up until the day of the event and then just eat like everyone else. Well still try to be good but don't worry about the breads and cheese. That still doesn't mean eat 3 baskets of bread or 2 lbs of cheese.