April 27 2018

Spring Cleaning time! 

It’s time to clean things up and put some discipline into action.  Tuesday is May 1^st and for the month of May I am challenging you all to clean up what you are putting into your bodies for AT LEAST the entire month.  I know for sure that if you stay compliant you will see a difference in how you look, feel and perform.  Hopefully this will instill some good habits or open your eyes to some of the bad ones you’ve been carrying.  

Here’s the challenge: 

Starting May 1^st I challenge you all to only eat and drink real food for the entire month.  I know nowadays that can be confusing because of all the nonsense you’ve been told or sold all over the place so I’ll make it as simple as possible for you.  IF IT WAS NOT ALIVE OR DID NOT COME FROM SOMETHING ALIVE DON’T EAT IT.  So what does that leave?  Plants, Animals and their produce (AKA REAL FOOD).  We could go crazy about portions and timing of meals and all of that but I’m not looking to do that within these first 31 days.  I just want to keep it simple and get you guys noticing how much NON FOOD you’ve been eating.  Don’t tell me you haven’t been, don’t tell me you don’t eat that much because I know…  The truth is if you are consistently working out hard with us 3-4 classes a week for as long as most of you have been and gaining weight or maintaining a body-fat percentage over 35% I know what you’re doing outside of the gym so I don’t need you to tell me.  Stick with this challenge and see what happens.  This can be a good opportunity for even those of you that don’t need to lose a ton of weight to fine tune your diets and see how you would benefit from clean eating and you all will.  If you are a male still over 15% bodyfat and a female still over 20% bodyfat this is how you should be eating and it will make a difference.  Until you’ve reached those numbers you need to worry less about what your adding to your diet and more about what you’re taking out, so I’ll answer your questions now: YES this means no protein shakes, YES this means no silly supplements you think are hyping you up before your workout or giving you the vitamins you need post workout, all of that was manmade and not part of this challenge. Not to mention if you are eating all real food, you don’t need to supplement! THE NUTRIENTS ARE IN THE FOOD!!!  YES you can drink coffee, BLACK (the beans grew from the ground) and NO, you can’t put sugar in it (even if it says natural on the packet, it's factory made) and finally no alcohol, the wine didn’t just come from grapes so unless you grew them and stomped them out yourself, no wine, it’s only a month, skip the paint and wine night with your friends and stick to the plan.  Let the food bring you the nutrition, energy and results, do this and get in here a MINUMUM of 3 classes a week and let's see what happens.  It's only one month, what do you have to lose?? 

A few easy guidelines:

Men should be eating 4-5 Meals per day

Women should be eating 3-4 Meals per day 

ALL Meals should look like this:

About a fist size of dead animal

About a fist size of Carbohydrate (Fruit,whole grain rice, oats, potatoes, beans etc)

About a thumb size of good fat,  (Nuts, oils, avacodo, cheese) 

About two fists of Greens (Broccoli, spinach, asparagus, lettuce)

FEW RULES OF THUMB: 

* If the eggs have yokes these count as your fat for the meal

* If you’re cooking in oil this counts as your fat for the meal

* If your meat is less than 90% lean (Including chicken with skin and restaurant meat) this counts as your fat for the meal

* If you’re drinking Whole Milk this counts as your CARB and Fat for the meal
* Weigh yourself twice per week - If not losing weight at 2 week mark reevaluate your fist size!

THAT’S IT – Nothing on the side, nothing in between and nothing for dessert- STICK TO IT and see what happens, I don’t care about Cinco de Mayo, I don’t care about your brothers cookout, I don’t care about your friends birthday.  Suck it up, show some discipline, reap the benefits… It might get rough for those first couple days but you will get throught it.  There’s no cost to enter the challenge so congrats, you’re all in it. I will decide the winner based on effort, perseverance and results and announce it in June, with your prize, right when you’re all ready for the beach.   For the month of May I will hold open gym for unlimited members on Thursdays between 4 and 6 and anyone looking to track themselves more closely or be held accountable with weigh ins or body fat percentage measuring can do so with me during that time and also work on weaknesses or sneak in an extra fat burn workout .  Good Luck!!

Class at 5PM Today

There are currently a few open spots in our 6PM classes for new members - New members will need to meet with me for two, one on one sessions before joining group workouts. For more info about when and how you can start email me at: Breslin.dave@gmail.com

Conditioning:

Teams of 2 Complete as many Assault bike calories as possible in 10 minutes

switch every minute with 15 second transition

Rest 2 minutes

Teams of 2 Complete as many Reps as possible in 12 minutes:

8 Wallballs

6 Burpees to a Plate

4 D-Ball Cleans 100/70

*Switch every round

Strength: 

Back Squat

7-7-7-7