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 :)

Why does bacon get a bad rap?

Bacon gets a bad rap.  I understand why your physician would tell you not to eat bacon(he was lied to too).  Over half of its calories come from fat, saturated fat at that. Along with a high carb diet you could cause some health problems due to the fact that your body will not be using it for energy like it should.  So we ask our self. Self...

 Saturated fat is bad right?

 It causes heart disease and cancers? 

Who told me that, I feel like I have just always known? 

Show me some proof that that these are true and I will show you 2 million years of high saturated fat diets(many present today) that would be happy to debate the topic.  They say saturated fat is bad but around half the fat in our body is made of this so called scary stuff. Not to mention its filled with necessary vitamins like K2, D, A and more, so how bad can it really be?

Long story short,

  if you do not have a high carb diet, your body will use the fat for energy like it is meant to!

For more information on this topic I recommend Marks' Daily Apple.

http://www.marksdailyapple.com/saturated-fat-healthy/#axzz22jV1L7wo

Now why we are here in the first place!

One of my favorites.

Bacon Wrapped Dates Stuffed with Almonds

Quick snack that can satisfy any craving all week long!

Ingredients:

24 Pitted dates

2 lbs thick cut grass fed bacon

24 almonds

Instructions:

Pre heat oven to 375(my go to baking temperature for almost anything)

Grease pan with dash of Coconut oil (moisturize hands in the process)

Stuff dates with almonds

Cut bacon in half and wrap dates

place on baking sheet (not touching fold on the bottom or use a toothpick)

cook till bacon is to desired temperature and texture

remove from oven

place snack on paper towel, blot extra fat/grease and let cool 

and finally enjoy!

You can also add some goats cheese for a little extra flavor burst.


Leave a comment and tell me what you think we should wrap in bacon next!


Stay Healthy :)

A little bit of me, a dash of nutrition & a delicious recipe for a long and healthy life

A little bit of me, a dash of nutrition & a delicious recipe for a long and healthy life

Nutrition is the base of how we grow and live.  It can lead to a long healthy life or it can leave your time cut short.  Whether you are an athlete or the so called average joe, focusing on nutrition will allow for your body to notice and adapt to your hard work. It will change to ensure you are being the best you, you can be, thats all it wants!

How are you going to "Destroy Your Workout" if there is no fuel to ignite?

Just like anyone I have struggled being healthy and staying fit.  I have been misinformed my whole life about diet and exercise.  Even after years of being in the health and fitness industry I am learning I still have to keep changing my diets/exercise/lifestyle/habits to make a healthier, happier me.

Paleo, eating primal, the caveman diet, whatever you want to call it it just makes sense to me and did long before I studied the idea.  My new diet has changed my life, my energy level it up, my hunger is down, sweet craving are gone and I am enjoying more  flavor then I knew existed(everything processed is sweetened when you take it out of the equation your taste buds will thank you).  Not only has it changed me but its changed my impact on the environment and the way I approach my food.  I only eat grass fed/free roaming/cage free/vegetarian/wild fish, meats and eggs.  I make sure my food source and a long healthy and happy life.  My vegetable are all organic locally grown(except for some exotic fruits and veggies).  I have become more apart of a community just by changing the way I eat.

Todays Lunch:  Happy Farm B Burger (Beef/Bacon/Brussels Sprouts)

A quick look: Hidden spice grass fed beef burger topped with avocado and jalapeno goat chess served with bacon garlic brussels sprout stir fry.  Accompanied by mint peach lemonade that seems to cleanse the palette just enough so every bit is a delicious as the first.

Ingredients:

2lbs Grass fed beef or Grass fed bison for a more gamey taste 

2lbs Thick cut bacon 

2 lemons

1 yellow, red, orange or green pepper

1lbs brussels sprouts 

1 onion 

2 to 4 avocados

garlic

Spices: Pepper, Lyres, basil, rosemary, thyme

Goat cheese flavor of your choice.

Directions:

1) Cut all veggies first. 

Half Brussels sprouts

Dice- onion, garlic, peppers

Add lemon juice to bowl with peppers.

1b) cut avocado slices and place in fridge

2) Mix beef, diced pepper, onion and spices.

roll into quarter pound balls and place in fridge.

3) Cut bacon int small bit size or small pieces.

Cook bacon as desired.

leaving bacon fat in pan remove bacon and add Brussels sprouts.

After a min add onion, garlic and peppers,

After 3 min add bacon and mix well. 

Remove from heat.

4) Cook burgers as desired serve with avocado slices and goat cheese on top with to bacon garlic Brussels sprout on the side.

Mint peach Lemonade:

Ingredients:

Water

Peaches 

Mint leaves

Lemon juice

Optional- sweetener

Directions:

Boil water and mint leaves for a minute or two. 

Remove mint leaves poor water into pitcher(after it cools a bit).

Blend frozen peaches and small amount of boiled mint leaves till pieces are as small as you can get them.

Add lemon juice to the water.

Add blended ingredients to lemon water and chill.

Add all natural sweetener till at desired sweetness.

Stay Healthy :)