It's always time!

What does that mean? (plus an amazing dessert recipe)

What does that mean? 

Read the peach highlighted section.

2 TBSP of Cary's sugar free equals a free food. 

What does that mean?  

Food Labels/ Nutrition Facts are already misleading and confusing, then they say things like this...

Why would you eat something when you can not pronounce it let alone have any clue what it is?

Why do we add all this shit to our food When Nature made things pretty dam tasty? I do not need the all natural added ingredient castoreum(-->Beaver anal glands<--)

The best way to beat a label is to eat things with little to no added ingredients.  My Meat should say "Hormone free, grass fed/vegetarian fed, happy, local, Meat", my veggies should say " organic and local vegetables", my nuts should say "contains raw nuts."

More on labels at a later date.

Make things yours self!!

Try this!

Vanilla Coconut Banana Ice Cream

I promise this recipe will taste better then that store bought crap.

This is a dessert for those of us with a sweet tooth indulge, enjoy sparingly.

Ingredients:

2 cups of Almond/rice/soy milk

1 vanilla bean

1 tbsp vanilla extract

1 ripe banana

2 ounces Coconut oil

pinch shredded unsweetened coconut 

2 tsp lemon olive oil (or olive oil and lemon juice)

shot or two vodka

Honey to taste(really does not need it)

Instructions:

poor and blend all ingredients

heat on stove top till warm stirring constantly

simmer for 2 min 

remove from heat

poor in container 

cover with plastic wrap touching the liquid so there is no room for condensation 

place in fridge stir occasionally while it cools

place in freezer door(this will hopefully keep it from getting to hard)

stir when possible(no worries if you can't) 

leave it over night

How to eat:

remove from freezer 

if it is not soft wait let it sit

Enjoy!

Stay Healthy :)

That a be that Tabata thing

So it has been a almost a week now since my last post!  I have been busy.. Training hard, working hard, eating well and preparing for the future.  I took an intro to CrossFit at Brick CrossFit on Santa Monica in West Hollywood.  I had a decent little workout and learned a little more about the "biz".

I fell in love with the tabata training method, which in short is a high intensity interval training style.  Tabata was founded by Izumi Tabata in Japan.  What he learned from training his athletes was that the athletes that did high intensity interval training improved significantly in both their aerobic and anaerobic systems.  While the others training at a moderate intensity only saw improvement in their anaerobic system.

Quick definition for those who do not know about these systems:
Anaerobic- Without air, first 2 minutes of high intensity training this system is used.
Aerobic- With air,  anything after the first 2 to 5 minutes, known to improve cardiovascular system.

An example of Tabata training: 
4 rounds 20 seconds on 10 seconds off
Squats 1,5,9
push ups 2,6,10
jump rope 3,7,11
pull up 4,8,12
Try this tomorrow and leave a comment on how it went!

I will start making videos soon! Workouts recipes and more! 


Stay Healthy :)

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More coming soon.

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WOD with FRAN

WOD

WOD 1

"FRAN"

For time

21 Thruster 95lbs/Pull ups

15 Thruster 95lbs/Pull ups

9 Thruster 95lbs/Pull ups

Fran is one of CrossFits' benchmark workouts.  Everyone in the CrossFit community strives to destroy Fran. I know I will get asked by everyone "Why Fran?".  Fran is Greg Glassmans' first workout ever created just shy of 2000 and has become a staple in the community.

 I have only done it three times, each time my times have gotten better, but are no where near where I expected.   

The first time I did Fran it was as prescribed with strict pull ups and super insufficient thrusters coming in about 17 minutes. My Second attempt was a little better. I did the thrusters with an axle and the pull up with a basic kipping method coming in just under 9 min at 8:48.  After a good amount of practice different parts of these movements.  I got stronger in my push press and front squat, then learned the butterfly pull up and the value of really opening my hips, I did Fran in just under six minutes.  I plan on nocking of as much time as possible each time I do Fran.

WOD 2

Bench Press

For weight

1-1-1-1-1-1-1-1

WOD 3

Mile for time

WOD

WOD

Morning Cardio

 25 min double under practice (goal is 25 unbroken )

Afternoon WOD

Dead lifts for max load 

Dead lift 3-3-3-3-3

135lb Clean 5 

Dead lift 2-2-2-2-2

 135lb Clean 5

Dead lift 1-1-1-1-1

135lb Clean 5

Evening WOD

For time

21 Push up/pull up

400 yard sand run

15 Push up/pull up

200 yard sand run

9 Push up/pull up

100 yard sand run

I will post my daily workouts as I go and will discus programming at the end of the week.

join in, scale as needed and let's get some results!

Leave a comment and tell me how it was.

Please remember I have specific goals so my programming and workouts are not designed for most people.  

If you would like to participate do so at your own risk!

Stay Healthy :)

Quick Grain Free Cereal

Cinnamon Blueberry Bliss 

This is a quick, easy and healthy cereal.  No grains, gluten, or processed food of any kind. Just nutrient packed seeds, omega 3 fat filled almonds, Blueberries, coconut and a dash of cinnamon. This will keep you full and energized for a way longer then any cereal you find in your local grocery store.  

Ingredients:

1/8 cup Ground Flax seed

1/8 cup Whole Hemp seed

1/8 cup blueberries (or fruit of choice)

1/2 cup almonds

Tbsp chia seeds

Tbsp coconut shavings

Dash of cinnamon 

Milk  

I suggest an unsweetened (homemade if possible) almond milk or raw milk.

Instructions:

Mix all ingredients, Stir and enjoy!

It can thicken pretty quickly so enjoy immediately.

Stay Healthy :)