Wednesday, January 30, 2019

January 30 2019

"But I thought they were healthy..."
They are, sure there are benefits to the healthy fats in avocados but the other night I was once again surprised by a question from someone, "Isn't it good to put an avocado in my salad?"  Once again like everything else, quantity matters.  "How much avocado?" I asked, "A whole one." she said. Well simple answer is NO..... A whole avocado is 322 Calories.  Congratulations you ruined your salad. 

This happens way more than you a realizing.  

Another one of you had to have me explain "Uncontrolled Portions" of bananas.  Just because fruit is a better choice than cake does not mean you can eat unlimited amounts of it.  Everything has a serving size related to its calorie count and everyone has a necessary calorie intake.  The fruit tree does not grow things based on standard serving sizes, so yes it may take some effort on your part to understand how much you should be eating.  


 If you are trying to lose weight (cut calories) than surprise: You May need to be taking in even LESS than a standard serving size.   


The standard serving size of an avocado is 1/5th (50cals).  A standard serving size of peanut butter is 2 tablespoons (188 Cals).  A standard serving size of salad dressing is two tablespoons(50-150Cals). A standard serving of almonds/nuts is 23 almonds (162Cals).  A standard serving size of butter is 1 Tablespoon (100Cals). 

Now I could go on all day but realistically I don't even know what you guys are eating on the regular but I do know that a lot of times you are adding these things to your meals without any thought.  They all count.  You guys are the ones that told me you wanted to lose weight, it doesn't happen by accident.  The difference between wanting something and having something is the action you take to get it.  There is a lot of benefit to taking some time to measure and weigh your foods, at least for a period of time so that you learn what a real serving should look like and how it all adds up.  Read labels, if it doesn't have one look and up and do some research.  Weigh and measure your foods and actually take note of what your taking in instead of just blindly grabbing at things you heard were "good for you."  There is so much opportunity and information out there to learn how food effects your body (and it does more than anything) but you have to care enough to take notice.  Truthfully I can't understand why you wouldn't want to.  It's only the only vessel you get to travel through life in, try not to ruin in on the way....
 
Class at 5PM and 6PM Today 

Conditioning:

As Many Reps as possible in 15 Mins of:
30 Double Unders
16 Dumbell Lunges 50/35
15 Burpees
8 Dumbell Push Press 50/35

Strength:

Deadlift 
7-7-7-7

Monday, January 28, 2019

January 28 2019


" If You don't already know what you're eating today, you're not trying" 

Coming up on the half way point of the 8 week challenge.  A lot of really good and consistent losses so far for some of you, keep that up and watch those small losses ad up in to big ones in the end.  Some people are once again really just going through the motions and not really making any real commitments or changes, floating a pound or two back and forth for the weigh ins, not much can be done about that, you know what you're doing that's holding you back from being successful, whether you admit it or not, you know why; you're not even trying.  Change does not come for free, you gotta want it and decide to make it happen.  There's still time to make this challenge worthwhile and count, make a decision and eat better please....

Click and read this post from a few years back (I've been telling some of you the same thing for years):  
http://dbwods.blogspot.com/2015/02/eat-better-please.html

Class at 5PM and 6PM Today 

Conditioning:

On The Minute for 25 Minutes Complete:

Min 1: 6 D-Ball Cleans 100/70
Min 2: 21 Wallballs
Min 3: 15 Toes To Bar
Min 4: 21 Box Jump Overs
Min 5: Rest

Strength:

Back Squat
3-3-3-1-1

Friday, January 25, 2019

January 25 2019




Class at 5PM Today
Week 3 Weigh Ins Begin Today

Save The Date: Saturday February 9th at 9:30 AM - Bry has been working on a health education project for her Community Health Class.  The project covers nutrition and the effects of certain foods (sugars) on our bodies.  It's a good opportunity for her to share what she has learned and to help everyone understand what they should and shouldn't be eating if they are looking to create good habits.  She has asked to present the information to achieve credit for her class and I think it will be beneficial for everyone to hear it.  Help her out and be there to listen and learn.  This is for everyone, even if you don't typically come to the Saturday morning class come by after at 9:30 to take in the information. 

Conditioning:

2 Rounds for Time of:

Doing a Thing 
Doing a different thing 20 Times
Then 1 last thing, 10 times
 

Strength: 

Bench Press
7-7-5-5-5

Wednesday, January 23, 2019

January 23 2019


Class at 5PM and 6PM Today

Week 2 Weigh ins are in and the results are typical.  About half of the people are doing perfectly fine with consistent loss and they should be just continuing to maintain the way they are eating, GOOD WORK.  The other half are either beginning to lose that initial excitement of staying focused and are beginning to lose the battle with their willpower and slipping a bit or need to reassess their portions .  Week 2 historically does see loss slow a bit as your body may have overcompensated the first week with a bigger loss and is now leveling out, so if that is happening just keep doing what you're doing and you'll most likely see another good week in week 3.  BUT,  if you know (and you know) that your poor result is simply because you gave yourself a bunch of passes and got lazy with your portion control now is the time to rein it back in and continue what you said you were gong to do before it got difficult.  Don't be so predictable and easily broken, see something through and reap the benefits in the end. 

Conditioning:

 5 Rounds for Time of:

10 Toes To Bar
10 Strict Press 95/65
20 Front Rack Lunge 95/65


Core Strength:

1 Continuous Tabata set of:

Hollow Holds
Hello Dollys
Medball Situps
 

Thursday, January 17, 2019

January 21 2019



Class at 5PM and 6PM Today 

Get Those weigh ins recorded

Conditioning:
 For Time:
 
3 Rounds of:
 21 Wallballs
10 Burpee Box Jumps
21 KB Swings 
Rest exactly 1 Minute then:
3 Rounds of:
16 Wallballs
5 Burpee Box Jumps
16 KB Swings

Strength:

Back Squat 
7-7-5-5-5

January 18 2019


Weigh Ins can be done as early as today and must be done by Monday get them recorded 

Class at 5PM Today

Conditioning:

Teams of two complete as Many rounds as possible in 18 minutes of:

12 Pullups
12 Thrusters 95/65
12 Sumo Deadlift High Pulls 95/65

Partner 1 Completes full Round AFAP then switch

Strength:

Barbell Row
7-7-5-5-5

Wednesday, January 16, 2019

January 16 2019



It's easy to ignore the little things you are doing while trying to lose weight.  Sometimes you think, "Well, this is a "Healthy Snack" so I can eat all I want of it" or forget to count the things you are sneaking in your mouth between or along side your meals.  Remember quantity matters and everything you eat has some sort of effect. 

Class at 5PM and 6PM Today

Conditioning:
25-20-15 Reps For Time of:

Hang Clean and Jerk 95/65
Toes to Bar 

Core Strength:

2 Rounds Straight Through

3 Minutes Farmers walk
2 Minutes Front Rack Carry
1 Min Overhead Carry

KB or DB in each hand throughout  50/35


Monday, January 14, 2019

January 14 2019



 End of week 1 Weigh ins due tonight
 
Class at 5PM and 6PM Today

Conditioning:
 5 Rounds each for time:
 20 Pullups 
30 Pushups
40 Situps
50 Squats
Rest exactly 3 minutes between rounds


Strength:

Back Squat 
5-3-1

Friday, January 11, 2019

January 11 2019


Class at 5PM Today 
End of the first week weigh ins can be done as early as today and must be in by Monday

Conditioning:

As many Reps as Possible in 3 Minutes of:
 9 Pullups
12 Thrusters 75/55
15 Hang Power Snatches 75/55

Rest 3 Minutes

As many Reps as Possible in 3 Minutes of:
9 Pullups
12 Thrusters 75/55
15 Hang Power Snatches 75/55

Rest 3 Minutes

As many Reps as Possible in 3 Minutes of:
9 Pullups
12 Thrusters 75/55
15 Hang Power Snatches 75/55

Strength:
 On the 2nd Minute for 14 Minutes complete:

1 Snatch Grip Deadlift + 3 Hang Power Snatches

Wednesday, January 9, 2019

January 9 2019



 "What you do speaks so loudly that I cannot hear what you say." 
- Ralph Waldo Emerson

Class at 5PM and 6PM Today 

Conditioning:
5 Rounds for Time of:

25 Wallballs
20 KB Swings
15 Burpees

Core Strength:

4 SuperSets of:
20 Weighted Situps
1:00 DBall March 100/70

Rest as Needed between sets

Monday, January 7, 2019

January 7 2019

If these were calories on the bike which would you choose?  Be smart, the weight loss challenge is on...

Last chance to weigh in for week 1 is tonight - Cost is $20 per person

Class at 5PM and 6PM Today
Conditioning:

As many reps as possible in 12 minutes of:

3 Deadlift 225/155
3 Toes to bar  
6 Deadlift 
6 Toes to bar
9 Deadlift 
9 Toes to bar....
Increasing by 3's each round until 12 minutes is up...  

Strength:
Back Squat
7-7-7-7

Friday, January 4, 2019

January 4 2019




Weight Loss Challenge:

Weigh Ins start today and must be recorded by Monday, January 7th.  Entrance to the contest will cost $20 cash due at your first weigh in and we will hold weekly weigh ins to track your progress and also hold you accountable.  Any pound gained from your first recorded weight at any of the weigh ins will cost you 1 dollar per pound and go directly into the pot for the winner at the end. Losing zero lbs at a weigh in will cost nothing.  The winner on March 2nd will get 100% of the money raised. To make things easy and give plenty of opportunity to be here for weigh ins you will be able to weigh in as early as Friday each week but must be recorded by 7PM on Monday.  The final weigh in must be done on either Friday March 1st or Saturday the 2nd.  All weigh ins will be as confidential as you like and must be done at the gym, on our scale, with me.  Missed weekly weigh ins will cost 5 dollars and go into the winners pot as well.  The winner will be decided by the total percentage of weight loss, not pounds lost.  What does that mean? Basically it corrects things for the people who don’t have a lot of weight to lose and evens things out for women competing with men who generally weigh more and lose pounds at a faster rate.  So if I weigh 200lbs and lose 5 lbs, I have lost 2.5% of weight but if you weigh 150lbs and lose 5 lbs you have lost 3.33% meaning you lost more and you win…

Class at 5PM Today  

Conditioning:

 In a 9 Minute window complete:
75 Burpees 

followed by As many rounds as possible in remaining time of:

10 Box Jump Overs
20 DB Snatches 50/35

Rest 3 Minutes then:
In a 9 Minute window complete:
50/40 Calories Bike

followed by As many rounds as possible in remaining time of:

30 Double Unders 
15 KB Swings




Strength: 

Bench Press 
5-5-5-5-5

Follow each set up with a set of Max Strict Pullups
rest enough between sets to get the most out of each set

Wednesday, January 2, 2019

January 2 2019


Class at 5PM and 6PM Today 

Conditioning:
3 Rounds for Time of:

50 Airsquats
25 DB Hang Clean and Jerks 35/20
15 Burpees

How Fast Can you go?


Core Strength:
3 Supersets of:

25 Medball Situps
15 Situps
50 Ft Front rack carry 53/35
50 Ft Overhead carry 53/35

*Rest 2 Minutes between sets

Weigh Ins start Friday 

 Weight Loss challenge is here, what should you be doing:


When it comes to gaining or losing weight, in all reality it comes down to one thing, your calorie intake.  If you are gaining weight you are consistently taking in more calories than you are burning and if you are losing weight then you are consistently burning more calories than you are taking in, that’s it, industries are built and getting rich on making you believe there’s more to it but there isn’t.  Absolutely the quality of food and the balance of macronutrients will effect how you feel, perform, sleep and many other things but when it comes to your weight it’s just about quantity.  Ideally you would like to figure out what calorie amount is right for YOU to maintain a healthy weight and this is an individual thing based mostly off of your activity level, everybody’s different and the only way to figure it out is to keep track and measure your results.  Before we start this challenge I want everyone to understand that realistically the healthiest “Diet” is one that allows you to maintain your ideal body weight and not store fat.  There really is no “healthy” way to gain or lose weight because in order to do either one you have to take in less or more calories than your body needs.  People set out to gain and lose weight for all types of reasons but before they do it, they should understand that by doing so they are temporarily sacrificing their health for it.  Please keep in mind before you look at this the wrong way, if you have been gaining weight year after year, you are already partaking in this unhealthy way of dieting so skewing it the opposite way for the opposite result for a short period of time should not be confused as a bad thing.  As I said before, the best diet is one that allows you to maintain your ideal bodyweight but if you are not at your ideal bodyweight because of excess fat than the next healthiest diet is one that leaves you in a calorie deficit until you hit your ideal bodyweight.  This is also an individual thing, we are all built differently but none of us should be walking around with upwards of 30% and more body fat.  Realistically, if you are a male with over 25% body fat or a female over 30% body fat I would say you absolutely should be eating less calories than you are right now and to take it even further, if you are looking to consider yourself a fit or athletic individual striving to live a long and healthy life you should really be aiming for about 10% less on both of those numbers.  Now that we got that out of the way the next question is where do you start.  This is no different than anything else I’ve ever told you so I’ll break it down as simple as I can:

Meals should be eaten every 3-5 hours
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

Use this as your starting point, if you are not losing weight at the 2 week mark all we have to do is evenly decrease the quantity at each meal.  These ratios and food types should give you everything your body needs to remain feeling good so I’ll answer your question before you ask, no you don’t need to be eating anything between meals.  Stay consistent and keep in mind you’ll be eating again in 3-5 hours so there’s no need to eat a “snack” in the middle.  Also be careful of beverages, drink water.  A lot of those drinks that you have at each meal or are just carrying around are just adding to your calories, this includes your coffee that you’re filling with sugar throughout the day, drink it black or just skip it, it’s just a crutch anyway, you’ll be fine.  What I don’t want people doing is completely starving themselves and in turn having the opposite effect happen or leaving them far too weak to live their daily life.  The whole point of any diet should be finding what works and more importantly what can be sustained, that’s why crash diets and fad diets don’t work because they are temporary things and as soon as you start going back to eating all the foods that were prohibited by the diet the weight comes back on.  This is a sustainable diet because these are the foods we are intended to be eating; these are real foods and all you need.  I’m sure you can do this, give it time and it will all become routine, stick to it and the routine becomes your lifestyle.  Good luck..