Spring Cleaning time again!
It’s time to clean things up and put some discipline into action. Next Monday is May 1st 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 over the month 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 ignoring. We've done this before and always see great results, here’s the challenge:
Starting May 1st 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 31 days. I just want to keep it simple and get you guys to notice all the NON FOOD you’ve been eating, how much of it and how the absence of that will make you feel and move you towards what you SAY you want. The truth is if you are consistently working out 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 that your habits outside of the gym aren’t very disciplined so as much as I don’t want this challenge to be about aesthetics or numbers on the scale we need to get you back to paying attention to portion sizes, food quality and nothing else because if our ultimate goal is good health and a long life, staying overweight or gradually climbing year after year is making both of those things impossible. (Source: Every study ever conducted on overweight people) If you are consistently eating similar FOODS and portion sizes you’ll be able to feel what makes the difference, if you feel too full you’ve probably eaten too much, if you’re feeling slow, sluggish or tired in or out of the gym, probably too little. Stay consistent with the food choices, meal times and quantities and let your body do and tell you the rest. Most everyone here tries to live a pretty healthy lifestyle or is at least conscious of what and how they are eating but sometimes long winters or life’s excuses get us forgetting the basics and have us just eating what’s convenient instead of what’s going to help you look, feel and live the way you SAY you want to so sometimes we need to take some time to dial things back and start to rebuild some better habits to take with us after a challenge like this. This is even 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 cleaner eating in body and mind because you all will. If you are a male still over 15% bodyfat and a female still over 25% bodyfat this is how you should be eating the majority of the time, simple clean foods that came from the earth with little to no ingredients and 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 supplements or sports drinks that you think are hyping you up or giving you good fuel 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, (Just lost a few people, oops…) the wine didn’t just come from grapes so unless you grew them and stomped them out yourself, no wine. 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, lots to gain, nothing to lose…
Men should be eating 4-5 Meals per day
Women should be eating 3-4 Meals per day
About a fist size of Carbohydrate (Fruit, rice, oats, potatoes, beans, vegetables etc)
About a thumb size of good fat, (Nuts, butter, avocado, cheese..etc)
FEW RULES OF THUMB:
* If the eggs have yokes these count as your fat for the meal
* If you’re cooking in olive oil or butter 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 (the only milk you should be
drinking) this counts as your CARB and Fat for the meal
* Seasoning is OK (salt, pepper, garlic, etc..) , Sauces are
NOT
* Weigh yourself twice per week - If not averaging a loss at 2 week mark reevaluate
your fist size! If the goal is to gain weight and you aren’t gaining add that
4th or 5th meal.
THAT’S IT – Nothing on the side, nothing in between and nothing for dessert unless it grew or was birthed on earth and you’re counting as a meal - STICK TO IT and see what happens, I don’t care about Cinco de Mayo, I don’t care about your brothers cookout at the end of the month, I don’t care about your or your friends birthday. Suck it up, show some discipline, reap the benefits… It might be tough for those first couple days but you will get through it. Then when June comes along you can decide which habits you want to continue to stick with or which manmade foods you might feel the need bring back in with moderation. 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. Feel free to ask any questions that might come up along the way and keep me posted on your progress or by sharing with everyone else your meals and ideas. Support each other and commit. You got about a week to plan your attack… Good Luck!!
Monday Class at 5:00PM
Warmup with 5 Minute jog Then:
3 Rounds of:
Warmup with 5 Mins jog Then 3 Rounds of:
Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes
No comments:
Post a Comment