Sunday, May 31, 2009

Youth Resistance Training and Stunted Growth--MYTH??


I have had many emails and letters from concerned parents over my son Darian's powerlifting/strongman training. Many have made the comment that this will stunt his growth as a youth. I'm not really sure where this myth originated from but I am here to put to an end.

There are no published medical or university studies to prove this myth to be true. In fact, I have one article which is published by The National Strength and Conditioning Association "Youth resistance Training" which dispels  this myth. This article is published from medical journals, medical publications and university studies. This is only one of many research articles out there that dispel this on going myth.

Get the truth about youth resistance training and stunted growth. No More Myths: http://www.nsca-lift.org/HotTopic/download/Youth%20Hot%20Topics.pdf

Saturday, May 30, 2009

Mon. 6-1-09 WOD


Monday 6-1-09

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

BIG D 280 lb. Overhead Yoke Carry

BIG D - Body Weight 185 lbs., 280 lb. Overhead Carry 30 Feet.


Friday, May 29, 2009

Thursday, May 28, 2009

Fri. 5-29-09 WOD


Warm Up: 1 round
Shoulder Stretches
Squats
Pole Thrusters
Pole Cleans
Pole Clean n Jerk

Complete 10 Rounds of:
Advanced:
3-Power Cleans + 3-Front Squats + 3-Jerk Presses

Complete 3 Rounds of:
Intermediate:
10-Power Cleans + 10-Front Squats + 10-Jerk Presses
Beginner: 20-Power Cleans + 20-Front Squats + 20-Jerk Presses



Here's a few sites to check out on your sweeteners. I don"t think I want to use any artificial sweeteners after reading these sites. Causes everything from weight gain, Fibromyalgia, headaches, nausea, vomiting and many other serious health complications. Some from short term use and others from prolonged use.


Take a look for yourself.


http://www.321recipes.com/aspartame.html


http://www.sweetpoison.com/aspartame-side-effects.html


http://www.holisticmed.com/aspartame/ Toxicity Reports


You have to watch this video:
http://www.youtube.com/watch?v=YEQXkdu5_wM

EA Offering New Members Peace of Mind

Evolved Athletics
Offers New Members Peace of Mind


Fort Myers, FL - May 28, 2009 -
 Jeremy Barnett, the owner of Evolved Athletics, opened their doors for business in January 2009 in South Fort Myers. Evolved Athletics is proud to announce a partnership with Peace of Mind Concierge starting in June, which will provide all new members with one hour of Peace of Mind services. Peace of Mind Concierge’s menu of services include personal assisting, grocery shopping, event party planning, errands, travel planning, home & office organization, pet sitting, business referrals, home watching, hurricane preparation, and relocation services. Membership also includes private and group training sessions and boot camp.

Peace of Mind’s goal is to help simplify your life, reduce stress, and create more time in your day to focus on the most important things in life such as family, friends, and yourself. This goal fits that of Evolved Athletics, which believes personal training and fitness is one of the best things you can do for yourself or loved one to reduce stress and improve overall health.  Jeremy Barnett has more than 20 years experience as a personal trainer and is in business to get results for his clients. His clientele ranges in age from teenagers through mature adults who are interested in strength training, toning, post injury rehabilitation, power lifting, cardio or sports training. Evolved Athletics is located at 16120 San Carlos Blvd. In South Fort Myers. For more information call 239.851.3940 or visit 
www.cf-tb.com.

Wednesday, May 27, 2009

Grocery Shopping Tours


Grocery Shopping Tours


"Grocery Shopping Tours With Fitness & Nutrition Experts Danny Aguirre & Jeremy Barnett are Here to Help Stop Your Food Shopping Confusion Forever and Helps You Get Fit Fast!"


Join fellow shoppers to discover:
How to quickly and easily make the most healthful and delicious choices for you and your family.
How to put together healthy meals and snacks in a snap!
How to know what low fat, light, less, lower and other food labels really mean
Understand portion sizes
Learn how to properly read food labels and ingredients
What's better: butter or margarine, frozen or fresh, low fat or low carb? (The answers will surprise you.)
How to finally stop dieting and make healthful eating a natural part of your life!



Stop blaming yourself and finally learn to choose foods that energize you, work to boost your metabolism and help you feel the best you have in your life. Selecting foods for you and your family will become an enjoyable and understandable process, not a confusing chore!



Registration for this exclusive Grocery Shopping Tour is limited to the first 10 people to Register at Evolved Athletics. $10 cash early registration, $25 cash at the door.



Discover how to double your energy, burn fat and get healthy with Evolved Athletics.



Call 239-851-3940 or crossfittb@yahoo.com for more information.



Grocery Shopping Tour Dates:
June 6th, 13th & 20th , 2009

Start Time: 12:00pm



Location: Publix on the corner of Gladiolus & San Carlos Blvd.



Evolved Athletics
16120 San Carlos Blvd. Unit 4
Ft. Myers, Fl. 33908

Tuesday, May 26, 2009

Wed. 5-27-09 WOD

Warm-Up: Complete 2 rounds:
Shoulder Stretches
Squats
50 MB toe taps each leg
30 SB Hypers

“THEN COMPLETE”

As many rounds as possible (AMRAP) in 30 min. of:

10 Deadlifts (Men 185, Women 115)
+ 200m. Row
+ 20 KB swings (men 60-70lb., women 30-40lb.)



Little Known Weight Loss FACT #1

Low Calorie Diets Can Make You Fat: Your metabolism is very adaptive. Any changes you make in your diet, your metabolism will adjust to those changes. For example, if you were to starve yourself by eating only 1,000 calories per day, your metabolism will detect those changes and adjust itself to burn FEWER calories per day. This is why it is impossible to lose weight on a low calorie diet - your body is designed to adjust to the smallest change, it's a built in survival mechanism that PREVENTS your body from burning fat during starvation!
But that's not all...

Your metabolism doesn't make this shift overnight, so when you revert back to your old eating habits (from 1,000 calories per day to 2,000 calories per day), your metabolism is still slowed to a pace that will only burn 1000 calories per day, even though you're eating 1,000 calories more. So you end up eating 1,000 more calories per day than your body is able to burn, and as this goes on for quite sometime it will equal rapid fat gain that's beyond your control!
So, not only do you NOT lose fat on low calorie diets, you end up fatter than you were before you even started!

Little Known Weight Loss FACT #2

Low Fat Diets Do Not Burn Fat: Nearly every type of food available has a 'low fat' version. And nearly everyone eats low fat foods. Yet, they still keep getting fatter and fatter. The country hit the 50% obese or overweight rate several years back. Then everyone was told to cut back on the fat intake, because that's what makes you gain weight.

How do you think that turned out?

I'll tell ya... Now, over 65% of the population is considered Obese or overweight. Not only did people NOT Lose Weight... they got fat as hell in the process. So, low fat diets do the opposite of what they're supposed to do!

Little Known Weight Loss FACT #3

Low Carb Diets Are "Misery In A Box": As much of a craze as these type of diets have been over the past few years, they are complete and utter misery to follow. If you've ever tried, you know exactly what I'm talking about. You're allowed almost zero carbs throughout the entire program.
First, carbohydrates are the foods that give us energy, help our organs work properly, and fuel our brain. It's no wonder cutting them out of your diet makes you feel like crap. Sure, you may be able to lose a bit of weight, but is it really worth the pain you endure for weeks on end?



Here's what you have to look forward to with "low carb diets":

Headaches, extremely low energy levels from sun up to sun down, increased irritability, low productivity, and LAST but not LEAST... possible Kidney Stones!! These type of programs should be required to come with warning labels! If you've ever had a kidney stone, you will attest that it's a High Price to pay for a few pounds that will re-emerge literally overnight.

Simply put, Low Carb Diets are a weight loss solution in disguise, simply water weight shed with severe side effects.



View the chart below for healthy guidelines for Protein, Fat and Carbohydrate Ranges:

Nutrient
Carbohydrates
Fat
Protein (Women)
Protein (Men)

Healthy Range
45%-65%
20%-35%
10%-35%
10%-35%

1200 calories
135-195 g
27-47 g
*60-105 g
N/A

1500 calories
169-244 g
33-58 g
*60-131 g
*75-131 g

1800 calories
203-293 g
40-70 g
*60-158 g
*75-158 g

2100 calories
236-341 g
47-82 g
*60-184 g
*75-184 g

2400 calories
270-390 g
53-93 g
*60-210 g
*75-210 g


Now you have your Calories, Proteins, Fats and Carb. ranges. Now it’s time for your shopping list. Yes, you need to go shopping and learn to cook your food. You can’t rely on eating out every meal. Eating out will only get you fatter. Too many calories, portion sizes are too large and too many processed foods, high sodium foods will never help you lose fat.


Read the list below. Go shopping and start cooking your way to fat loss. Substitute grocery stores below for Wal-Mart, Albertsons, Publix, Costco, Sam’s Club or a local health food store.

Fruit & Veggies-

Trader Joes has a great selection of frozen berries and

Vegetables. Hit the farmers market and buy what is in season. Avoid bananas and other tropical fruit. Buy local. FoodMax actually has a very good produce section. I think they sell enough volume that they constantly turn the stock over. Many of the supermarkets have anemic looking produce sections…I’d swear I see the same avocado from week to week in one store. Try buying some non-traditional veggies like Napa cabbage and some other goodies. Expand your horizons for crying out loud! That said however you should ALWAYS have the following in the freezer from Trader Joes:

Broccoli, green beans, asparagus, blue berries.

TJ’s has some other frozen veggies that are good but you MUST have these on hand. You can easily throw together a meal with some meat or chicken and a half bag of these veggies. Remember the excuses above of not having enough time? Keep this stuff on hand and you will have no problems. FYI- I make random checks to peoples homes to verify veggie stocks…just kidding, but man I should!

Fresh meat-

Trader Joes is good for grass fed meat. This is your first choice with all varieties of meat. Grass fed is better than organic. Free Range chicken, wild meat if available. Conventional cuts like London broil for beef and pork loin are good options if the organic and or grass fed options are not available. The Chico State farm is an excellent source but they are only open Thursday and Friday so plan ahead. Costco has good prices and good quality. Stock up! People tend to make bad food choices when they run out. Don’t be one of “those” people.

Fish and shellfish-

S & S-is the place locally.

Trader Joes (No, I do not have stock in them) has a good selection of frozen fish and shellfish. They also have a canned Wild Alaskan Salmon. Great stuff for salads. When you buy any type of salmon make sure it is WILD. “Fresh” does not mean wild. They also carry a mild sardine called “Bella Olhao”. I cannot stand other sardines. These are actually pretty darn yummy. Again great for salads, just pour in the olive oil they are packed in.


Raleys- They are another good seafood option. They carry some less popular fish like mackerel that are pretty strong tasting but amazingly nutritious. BBQ mackerel outside or your house will smell like fish for a year.

Eggs- Omega-3 enriched only. Costco has a great deal on these and they are top quality. Trader Joes is even better! Any major supermarket carries these however.

Store Interior:

Coconut milk- If you like curries this is a great carrier. Safeway and Raleys carry a Thai brand “ Chakoh”. No idea on the pronunciation. The two Asian food stores in town carry this one as well. Just a personal favorite but any coconut is good coconut milk.


olive oil- Pacific Sun or one of the other top shelf brands will lighten your pocketbook a bunch but they are amazing. You get what you pay for with olive oils. Trader Joes has a good base model that is ~$7.99/liter. This is a good day-to-day olive oil.


Tomato paste/sauce Trader Joes to the rescue again. They have a canned marinara called “Sugo di Pomodoro”. You can pour this over any meat/veggie dish and LOVE it.


Spices- The more the better. If you do not know how to cook, learn.

Green tea-Any

Coffee- Raleys carries an espresso called “Café La Llave”. Buy a stovetop espresso maker from Pete’s coffee and prepare to get wired.


All Items listed below can be found at either Trader Joes, the Farmers Market or S&S produce.

seeds

nuts

nut butters

organic fruit and vegetables

unsweetened coconut flakes

nut flours (almond, pecan, and chestnut)

Based on the shopping list you could probably figure out what you are supposed to eat…here is a hint: it’s not bread, rice, pasta nor potatoes. What IS on the menu? Glad you asked:

Protein - Every Meal:

Chicken – 3-4oz

Beef – 3-4 oz

Fish – 3-4 oz

Eggs – 2-3 whole eggs

Now…I’m assuming you are pretty sharp but oddly enough a few things seem to slip by people…repeatedly. When I say “every meal” I in fact mean EVERY BLESSED MEAL. This is especially critical if you are trying to lose body fat. Another frequently confused point is the topic of “protein”. If you are fighting for survival in a 3rdworld country then yes, beans and rice count as protein. You need chicken, beef, fish, pork lamb, turkey…are you picking up what I’m putting down?

Vegetables - Every Meal:

Vegetables – all varieties…as much as you want, especially:

Broccoli

Spinach

Kale

Cabbage

Asparagus

Onions

Tomatoes

Newsflash-More vegetables exist than those listed above, you may eat those…unless they appear on the “no-no” list below.

Fat - Every meal:

Nuts: raw or LIGHTLY roasted and preferably unsalted – small handful

Almonds

Cashews

Pecans

Walnuts

NO PEANUTS

Avocado – ½ of medium sized one

Olive Oil – use as salad dressing – 1-2 Tbs.

Newsflash 2- Fat does not make you fat. We recommend a moderate to low carb diet. It is healthy and effective. Ask questions, check blood lipids but for crying out loud, just do this stuff for a month! Do you see ANY processed food in this? Any sugar? Trans fats? No, no and no. It’s whole, natural foods and you will thrive on it.


Fruit – Occasionally, always with protein!

In order of preference:

all berries

melons

oranges

grapefruit

tangerines

apples

Eat what is in season and local.

Coffee – Espresso or Americano’s only – preferably black - no sugar or artificial sweeteners!


ABSOLUTELY NOT!


All flour products (bread/cake/cookies/scones/tortillas/pastries etc.)

All sugars

No Jamba juice! – too much sugar!

No Dairy (cheese/milk/butter/cottage cheese, etc)

No Mochas, No Latte, No Frappaccino’s

No Artificial Sweeteners

No potatoes, corn beans or other starchy vegetables

Now…similar to the admonition to “eat this at every meal” the “absolutely not” category means….don’t eat it! You have a month of introduction in which we will help you get your insulin levels normalized, clean up your digestive health and likely a whole slew of other considerations, all while losing fat and feeling better.

Monday, May 25, 2009

Tues. 5-26-09 WOD


Sarina & Lindsay


Sarina Woodworth & Coach Jeremy Barnett
1st Place Female Winner
Level 1 Skills Test
$260.00 CASH Prize


Lindsay Wright & Coach Jeremy Barnett
2nd Place Female Winner
Level 1 Skills Test
Certificate of Completition


Doug Hunt & Coach Jeremy Barnett
1st Place Male Winner
Level Skills Test
$260.00 CASH Prize

WOD:
Complete all 3 rounds for best time:

Row 200m. + Run 1 lap + Bike 1 lap

Row 500m. + Run 2 lap + Bike 2 laps

Row 800m. + Run 3 lap + Bike 3 laps

You can bring your own bike or rent one of our gym bikes for $5.00
(1st come 1st served)

If you do not want to bike you can replace it with:
2 min. of jump rope 1st round
5 min. of jump rope 2nd round
7 min. of jump rope 3rd round


Taken from http://www.robbwolf.com/

He is a strength & conditioning coach, formerly a research biochemist, living in Chico, CA


Yo-Yo-Dieting
Posted on January 28, 2008


Sue left the following question which I think is important and offers some interesting insights:Thanks for the great post. It made me think and stop acting like such a victim because of my weight gain. What do you say to the yo-yo dieters out there like me?

Sue

The dieting merry-go-round is an interesting thing. So much information and good intention, so few favorable results. One result is a sense of failure on the part of dieters that takes on the likeness of a relationship gone bad. Promises are made, only to be broken and a sense of betrayal ensues. Instead of the dynamic describing two lovers this is the personal hell that many people face. Rosy picture isn’t it!

Part of what makes this situation so difficult is that people are facing tough biological, social and psychological issues when attempting to alter eating habits. All of these issues end up stuck together and the glue, not surprisingly, is carbs. WHOA! you might be saying…that’s a lot to lay on a piece of toast or a plate of potatoes…but in my experience this is exactly the issue. Lets take these apart one at a time:

Biological- When folks mention they are yo-yo dieting they are NOT having a problem eating meat, veggies, nuts and olive oil to excess. Whatever the clueless Mcdougalites may say, it’s not being ON the low carb diet that’s a problem, it’s going off the rails and eating every carbohydrate in site down to the bark on trees! Calorie restriction doesn’t work and just feeds into neurosis. It sounds great and plays into our puritanical leanings but it is a failed venture. I’m not sure why but everyone from the government to doctors to theologians LOVE this whole calorie restriction thing…”Eat less, be prudent..have more water dense vegetables…drink a glass of water before a meal to blunt hunger.” Bullshit. None of that crap works and it just leads people down a path towards failure.

The people who have success with this stuff find a level of carb intake that “works”. This level is different from person to person but it mirrors what people like the Dr.’s Eades and others have said for years.

Social- have you ever noticed that no one says a word to the folks who eat a bag of chips and a coke for lunch but if you have a piece of grilled meat, a bag of nuts and a salad you can sell tickets to your lunch hour as a circus side show? It’s an interesting but well documented fact that people do not like seeing others change or make progress. Come from a poor or dysfunctional family? Did you work to get healthy and perhaps wealthy? Are your family members excited about your success or least bit resentful? We see this almost daily…one spouse starts training and eating differently…they start making progress and change and the significant-other freaks out. It either undermines the efforts of our client or the couple tends to split. No shit here folks…heavy stuff but we have seen this pattern play out dozens of times the past 5 years. So part of yo-yo dieting is that people undermine our progress. It kinda sucks to catch flack for trying to affect positive change and sometimes it’s just enough to slide one back to junk-food (that’s TOO MANY CARBS if you missed the section above). Where does personal accountability come into this? Glad you asked…

Psychological- for some damn reason people have some kind of self sabotage thing they get going. For some it relates to diet, for others it’s betting on football and buying shit they do not need. Whatever the issue is the individual knows better, sets their will for change…then fails, feels like crap and the cycle continues. Some people do manage to affect change…but no one knows what the hell it is they are doing differently so it’s really tough to replicate. A growing number of psychiatrists think that drugs, talk therapy and chakra balancing are not very effective at helping people change. What is effective? Sleep, omega-3 fatty acids, and a tightly controlled insulin level. I know this is dragging things back to the biological but most of the yo-yo dieting, bad relationships gambling…it’s all neuro-chemistry and you either take steps to remedy the situation…or you don’t. If you are not sleeping well (and enough), taking your fish oil and keeping your insulin levels under control NOTHING YOU DO WILL WORK.

I’m sorry if this is a bit of a downer but some things just can not be snuck-up on. Some things require a fundamental shift in how you are doing things…if you want to kill the yo-yo dieting (and most behaviors that are troubling) you need to do some combo of the following:

1-Best defense: Don’t be there. What his means is do not have crap in the house. NONE. We do not have self control, we are not wired for it. This is that deal where folks have 8lbs of beef cooked in the refrigerator and they quip “I’m hungry…I’m bored with this…” You’re not bored, you are addicted to crack and you need to decide how you are going to handle the situation. If you absolutely MUST have some, go out and eat it. Make it high quality and do not bring ANY home. No Gad-damned Ezekial bread that can be gnoshed down at 2am as a peanut butter and jelly sandwich. Meat & veggies, nuts & seeds…that’s what you have on hand at home. If you are not convinced, let me use this analogy:

Most people feel like they can pull off a committed, monogamous relationship.They can avoid a bit of temptation, and do just fine. Cool. What if you are drunk and you just took a whopping dose of Ecstasy…and 10 of the hottest members of whatever sex you are into walk into the room with you and insist on having their way with you. Refined carbs are analogous to an alcohol soaked Ecstasy binge at the PlayBoy Mansion. If you are OK with the consequences of that fact, fine but if you are looking to affect change you need to know that will power will fail you EVERY TIME. You need to plan and you need to keep your home free of crack.

2-Rally the troops or go it alone. Tell the people near you, be it family or friends what you are up to and that you need their help. If they rally to your aid, great, it will really help things. If they begin undermining you as I mentioned above you need to distance yourself and minimize their influence. Obviously this can suck if it’s your best friend, spouse or boss but things are tough enough. If you let the people around you undermine your activities…bad on you. Your eyes are open and you know better.

3- Give yourself a break. This may seem at odds with the ass-whooping I’ve unleashed but you are only one meal away from perfect compliance. Obviously this can not stretch into an infinity of non-compliance (unless you are my parents!) but you need to take it easy on your bad-self. You CAN do this but you actually have to DO it.

We see three basic behaviours in our clients with regards to food. Some folks “get it”. They generally eat what they should, when they should. They feel good and they make great progress at more or less a constant rate. Some of our other clients are still stuck on the crack and generally eat too much of the wrong stuff. They feel like shit during workouts and make some progress, albeit slow. The final group does not eat enough. Progress is stalled and in many cases retrograde. This last group is actually a flavor of yo-yo dieting and it is hard as hell to reach these folks.

Perhaps a line from Star Wars in closing:
“Do or do not, there is no try”. Yoda

Jeremy vs. BIG D

Jeremy Barnett vs. BIG D

Overhead Yoke Carry 30 Yards (165 lb., 185 lb., 215 lb.)

BIG D 250 lb. Power Clean (Body Weight 187 lbs.)



Sunday, May 24, 2009

Mon. 5-25-09 WOD


Warm-Up: (60sec. each exercise)
Pole shoulder stretches + Pole shoulder presses + Pole front squats + Pole Thrusters + Shoulder circles + Jumping Jack Squats + Leg stretches

W.O.D.: 21, 15, 9, 3
B.B Thrusters (Men 65-95, Women 35-65)
100m. Run




The Poisoning Of America for Profit!



Yummy, aren't they? or are they? What do these products have in common? The box on the left is a 'treat' for our toddlers...the other products are found in almost every refrigerator in this country.

Ok....here I go....Hi, my name is Skip and I am a sugarholic!

I've written that statement on other posts on this blog. I am going to keep saying it. AMERICA IS ADDICTED TO SUGAR!!!!

I am going to keep saying it and continue to attempt to convince you to convince yourself that you are addicted to sugar, and you must change!!

Why are we addicted to sugar? How did we become addicted to sugar?

Look at the picture of the products, above. What do they have in common? They are loaded with SUGAR! The food manufacturers have been aware of our 'sugar addictions' for many years and they want to be sure we get our 'fix' every time we consume their products. The result.....we keep purchasing their products.

On the left we have a product with a target market of 'Toddlers'. In the box are small packages of chewy candy. TREATS. In each package are 21 pieces. I have them separated into groups of 3. According to the 'Nutritional Facts', one serving size is one package. Within each package there are 28 grams of carbohydrates(sugar/glucose). There are 4grams of sugar per teaspoon. 28 grams divided by 4 equals 7. Therefor, 3 pieces represents approximately 1 teaspoon of sugar.

Ok...did we get that...do we understand? Look at the picture again. The little chewy pieces are in groups of 3. In each package, there are 21 pieces. 3 pieces equal a teaspoon of sugar. Each package represents 7 teaspoons of sugar!!!

We take it a step further....imagine you are sitting at the kitchen table with your toddler. Smiling, happy, it is a beautiful day...God has blessed you with this precious toddler. You reach across the table for the sugar bowl. You grab a teaspoon....you look into your toddlers eyes and say, "I love you so much!" You dig the spoon into the sugar bowl, and offer your toddler a teaspoon of sugar. "Mommy wants you to have a treat!" Your toddler smiles and opens wide. "Yummy". You repeat the steps 6 more times giving your toddler 7 teaspoons of sugar within a few minutes.


Imagine giving your toddler 2 packages at a time, or sitting at the table while your toddler chokes down 14 teaspoons of sugar. (keep a glass of water handy. I know, I emptied many sugar bowls during childhood) The manufacturer did us one big favor...on the front of the box they write "Easy to chew and swallow." 3 pieces are by far easier to consume than a teaspoon of sugar!

I ask you....would any SANE mom or dad consider giving their toddler 7 teaspoons of sugar at any time? (please say NO!!)

Why did the manufacturer place 7 teaspoons of sugar into one package for your little toddler? Are you getting the picture?

Now, let's look at the yogurt.
As a 'client service', I began entering clients homes in 2001 to look at their refrigerator and pantry and give them nutritional advise. In 2004, if a client chose to hire me as their personal trainer, they had to give me permission to enter their home, unannounced, if I so choose, to look in their fridge. I did not want to waste my time nor their time and money if they were intending on eating poorly while training with me.

I find fruit flavored yogurt in every refrigerator. The yogurt manufacturers spend millions of dollars to entice us to eat their products. You've seen the ads in magazines, TV and on billboards. Cute, sexy gals in tiny bathing suits, and skimpy outfits sending us the marketing message, "If you eat this stuff, you'll be cute, HOT and sexy just like me!! Eat this luscious fruit flavored yogurt!"

Let's look inside this little container. In the picture, on the bottom, we an 8 ounce container of fruit flavored yogurt. Enlarge the picture by clicking on it. The label reads "Low Fat Yogurt". That is one of our purchasing 'hot buttons'. The other container reads, "99% fat free!" Wow, therefor, it HAS to be good, right? Hmmmmm....let's read on.

I looked at the nutritional facts labels. The bottom container has 46 grams of sugar.
Ok... remember....4 grams of sugar equals 1 teaspoon. The manufacturer, without asking us, "How many teaspoons of sugar would you like in this 8 ounce container", placed a little over 11 teaspoons of sugar per container.


Go get your sugar bowl. Get a teaspoon. Get a saucer. Using the teaspoon, place 11 teaspoons of sugar on the saucer. Go into your fridge and get a container of yogurt. (go on...you have yogurt in your fridge) Would you put 11 teaspoons of sugar into that tiny container?

Were you aware of the amount of sugar in your yogurt? How many containers do you eat per day? Per week? How many containers of 'Gogurt' do your children eat per day? Per week? Per month? Have you looked at the amount of sugar in the other foods they are eating on a daily basis?

Do you look at the nutritional facts label? (most people don't...they just shop for what they like) Do you know how to read a nutritional facts label? (most don't)

I have heard many clients say, "Yes, but they have the 'lite' versions." I agree, they do. They still have too much sugar. The next time you go to your local grocery store, go to the cooler with the yogurt. You will see rows and rows of yogurt. You will see, on average, twice as many 'original' style yogurt in the case because of the demand. They maintain a larger inventory of the sugar filled original because that is what we primarily purchase and they know WE ARE ADDICTED TO SUGAR!!! The more sugar, the more we will consume and the more we will purchase!

I am addicted to sugar. However, my fear of diabetes (my brother passed away at 42 due to diabetes. My mom suffers with diabetes)far outweighs my desire to eat it. When I walk into the grocery store, my eyes see all the items filled with sugar and a 'switch of desire' goes off. I've learned to repeat to my self, "Poison, poison, poison!!" and I pass on by, and refuse to pick it up.

So, you ask, "Skip, what's wrong with sugar?" (Excerpts from CrossFit.com-Start Here)-Excessive consumption of high-glycemic carbohydrates is THE primary culprit in nutritionally caused health problems. High-glycemic carbs are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas and most processed carbohydrates. Processing can include bleaching, baking, grinding and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

The problem with high-glycemic carbs is they they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been linked to obesity, elevated cholesterol levels, high blood pressure, mood dysfunction and a pandora's box of disease and disability. If you research 'hyperinsulinism' on the internet you will discover a gold mine of information pertinent to YOUR HEALTH available there.

*Any meal or snack high in carbohydrates will generate a rapid rise in blood glucose. To adjust for this rapid rise, the pancreas secretes the hormone isulin into the bloodstream. Insulin then lowers the blood glucose. All well and good. The PROBLEM is that insulin is essentially a storage hormone, evolved to put aside excess carbohydrate calories in the form of FAT in case of future famine. So the insulin that's stimulated by excess carbohydrates aggressively promotes the accumulation of BODY FAT. In a nutshell, even though carbohydrates themselves are fat free, EXCESSIVE CARBS end up as excess body fat!

Hold on...it gets even worse. Not only do the increased insulin levels tell the body to storecarbs as fat, they also tell it not to release any stored fat. This makes it impossible for you to use your own stored fat for energy. So the excess carbohydrates in your diet not only make you fat, THEY MAKE YOU STAY FAT!!! It's a double whammy, and it can be lethal. (*excerpts from 'Enter The Zone' by Dr. Barry Sears.)


We begin the process with our toddlers and burden them, unknowingly, with a sugar/high-glycemic carb addiction leading to a lifetime of health concerns and problems. Now you know, SO STOP!

The CrossFit dietary prescription:
Protein should be lean and varied and account for 30% of your total caloric intake.
Carbohydratesshould be predominately low-glycemic and account for 40% of your total caloric load.
Fatshould be predominately monounsaturated and account for 30% of your total caloric load.

Need help? Talk to one of our members...walk in our door. We will teach you how to eat and how to feed your family.

There is another terrible poison in those luscious little toddler treats and most of the foods targeted to our children....Do you care?


Start reading the nutritional facts labels on EVERYTHING you eat. NO EXCUSES!! It's your life and health.


Friday, May 22, 2009

Sat. 523-09 BOOT CAMP


Team Challenge
(Men work as a team and Women work as a team)

Tire Flips- Each team member has to flip the tire 10 yrds, then the next team member can flip for ten yrds. Keep repeating until all members of each team have completed 40 yrds each (4-rounds).

Truck Push- Around the block. Two women start, then switch with two men. Keep repeating this until all men and women have pushed the truck around the block.

Farmers Carry- Women 100 lbs. total, men 160 lbs. total. Each person will carry for 30 yrds, then switch with a team member. Each team member must complete 120 yrds. (4-rounds).

Thursday, May 21, 2009

Fri. 5-22-09 WOD


Warm-Up: 3 Rounds 60 sec./exercise
Shoulder Stretches Pole + Front Squat + Overhead Squat + Pole Clean & Jerks

W.O.D.: Practice and Perfect Skills
(Practice 10 reps of Clean & Jerk, then move onto rings (10) & ropes (2-4) for 2 minutes each. Rest 2 minutes and Repeat)Clean & Jerk + Ropes + Dips Rings

STAND AND DELIVER!
The Lost Art and Science of Weight Training
Frederick C. Hatfield, Ph.D.

Four score and seven years ago, the gyms with platforms outnumbered the gyms without 1000 to one. Today, the gyms without platforms outnumber the gyms with platforms 1000 to one. Indeed, four score and seven years ago, there were only 1001 gyms, give or take a score! The one thousand and first gym was probably a Vic Tanny's salon, then just beginning. The opening of that cute li'l chrome health club, I suspect, marked the beginning of a paradigm shift in the art and science of weight training as it is popularly practiced in this country and around the world.Our forefathers brought forth to this nation a method of weight training that was dedicated to the proposition that all methods are NOT created equal. Four score and seven years of scientific scrutiny and practical experience has taught us that their methods were - are - vastly superior to any developed thereafter. The underlying philosophy of their methods was elegantly simple in its fundamental thesis. To maximize your strength and fitness, you must lift heavy weights. Since there were practically no gizmos to make this easier to do back then, one was obliged to lift the weights while standing. Usually on a platform.The world of Irondom will little note nor long remember what I have to say here. I acknowledge that lamentable fact. Olympic lifting has lost a lot of its former popularity to powerlifting and bodybuilding, especially in the USA. Couple this with the fact that the fabric of the bodybuilding gym industry has become inextricably interwoven with that of the equipment industry. You can't make a lot of money selling pig iron and platforms, so you devise expensive equipment and sell new models every year, like new model cars. To maintain their competitive edge, gyms are obliged to buy the new equipment because it has been marketed so expertly. These extant market forces mitigate so strongly against Irondom noting or remembering what is said in this article that that it is doomed to the same pile of trivial nonsense that is the end fate of all such pleas for a return to sanity. Still, I must protest, albeit into a raging wind of vile objections or (worse) utter obscurity.What's With The "Platform" Thing?See, back in the days of platforms, the weights were made of iron, and dropping them on the floor was considered pretty "bush." You were instructed to lower the bar to the floor under control back then, an act which had some pretty worthwhile benefits in and of itself, besides being allowed to remain in the gym. Of course, it was appropriately believed that the successful raising of the weight was the primary intent of standing there in the first place. So, the platform was there for two major reasons: To protect the floor if you inadvertently missed a lift, and to mark the safe zone for exercising. No one walked onto or in front of a platform back then as a matter of both safety and courtesy. In case you haven't noticed, by the way, weights are STILL made of iron, although some are rubber coated for damage control.But let's explore the benefits of the now-all-but-extinct platform a bit more. On the platform you could do cleans, snatches, presses with one arm or two, bent rows, jerks after a clean or off the racks, and a host of other truly great but long-forgotten exercises. Even ...err...squats and deadlifts! [Author's note: A great place for pics from the likes of the early Prof. Anthony Barker's poster courses? Or others?] And there was always chalk near the platform. The single most important safety feature in the gym is now also all-but-extinct. Gym owners are simply too lazy to clean the floor (you can't expect the lifters to chalk up without making a mess).What's With The "Standing" Thing?The most important benefit of doing your exercises on a platform is that you are STANDING! You are not sitting, lying, leaning or supporting yourself in any manner. Your synergistic muscles, grip muscles, stabilizer muscles, and prime movers are all synchronously endeavoring to move the greatest resistance possible, each contributing uniquely in the effort to force an adaptive response. Over weeks and months of training under the watchful eyes of fellow lifters and old gym rat aficionados, it began to happen efficiently, and manifold benefits accrued far beyond what can be accomplished with most of the modern-day gizmos.This does not happen efficiently in the modern gym. In fact, it rarely happens at all. Not that it couldn't. It's just that in today's gyms, little of scientific weight training methodology is known or practiced. As proof of this startling pronouncement, witness the unending torrent of shoulder and low back injuries (two of the most common injuries among a host of nagging others). Witness the unacceptably high dropout rate among newcomers to Irondom. In case you haven't been reading Club Industry reports, the dropout rate exceeds 80 percent! Why? Failure, injury or both DRIVES them out!Problems With Lifting Weights While Sitting, Lying Or LeaningA greater chance for injury and failure are two major problems. Dr. Pat O'Shea, author of the first college text ever written on weight training (Scientific Principles and Methods of Strength Fitness, Addison-Wesley Publishing Company, 1976), elaborated on the benefits of free weight training versus machine training. Said he of the ten perils of machine training:

1. No machine can provide full range multiple joint movements as closely as free weights.
2. Motor skill engrams aren't established with machines as well as free weights.
3. The carry-over value of free weight training is superior to that provided by machine training.
4. Machine training won't help you develop a high level of fluid, dynamic full-range athletic strength.
5. The body is a homogeneous unit that engages in ballistic movements, particularly those generated by strong hip thrust.
6. Machine training doesn't provide for training variety and variability.
7. Machines don't permit the mind and body to develop in synchronization
8. Machine training does not stress the psycho-endrocrine systems.
9. Machine training does not provide for positive training experience.
10. Machine training does not provide for continuous long-term motivation.

I elaborated on these ten points in Power: A Scientific Approach nearly ten years ago (Contemporary Books, 1989). They explain, in large part, why so many people fail to get themselves in peak condition if all they do is train with machines. They also explain, in large part, why people get injured so much. Moving through prescribed patterns and ranges of motion just aren't the way Mother Nature intended for you to move!But both O'Shea and I only hinted at the one important point that needs to be addressed. It comes closer to explaining the injuries and drop-out rates. The simple fact is that, with the use of machines, you're almost always sitting, lying or leaning. That is the underlying reason for all ten of the stated perils.There is a startling bit of information that was not brought to light until recently. The chances of injury, both during and as a result of training on machines, is far greater than while lifting free weights while standing on your own two feet. Now I must admit that, at first, this seemed odd to me. Most of us in Irondom simply assumed that machines offered the user a bit more safety than free weights! You know, limited range of movement, carefully hidden moving parts, total lack of ballistic stress, and so forth. Not so according to these relatively recent research findings:* Weightlifters [Olympic style] have less than half the injury rate per 100 hours of training than do those engaged in other forms of weight training; 17 Vs 35. (Hamill, B. Relative Safety of Weightlifting and Weight Training. Journal of Strength and Conditioning Research, 8(1):53-57. 1994)* Retired Olympic weight lifters had lower lifetime incidence and prevalence of low back pain than a control group of normal active men of similar age; 23% Vs. 31%. (Granhed, H. et al. Low back pain among retired wrestlers and heavyweight lifters. The American Journal of Sports Medicine,16(5):530-533. 1988)* Mike Stone, et. Al. provided an excellent review of the research literature on this topic. The inescapable conclusion was that weightlifting is indeed the safest method of weight training. (Stone, M. H., A. C. Fry, M. Ritchie, L. Stoessel-Ross, and J. L. Marsit. Injury potential and safety aspects of weightlifting movements. Strength and Conditioning. June: 15-21. 1994)It is clear now, that Dr. O'Shea knew what he was taking about. The very forms of stress that machines force you to avoid are the ones your body not only craves because they simulate all movement on planet Earth, but absolutely requires for both safety reasons as well as performance reasons!Benefits of Lifting Weights While StandingArthur Drechsler, author of the single most important book ever written on Olympic weightlifting (The Weightlifting Encyclopedia, A is A Communications, New York, 1997), hit the nail on the head. Speaking about the unique value of the Olympic lifts for athletes, Drechsler listed eight benefits unavailable to those using machines:

1. The mere practice of the (Olympic) lifts [the snatch and the clean & jerk as well as related lifting techniques] teaches an athlete how to explode.
2. The practice of proper technique in the Olympic lifts teaches an athlete to apply force with his or her muscle groups in the proper sequences.
3. In mastering the Olympic lifts, the athlete learns how to accelerate objects under varying degrees of resistance.
4. The athlete learns to receive force from another moving body effectively and becomes conditioned to accept such forces.
5. The athlete learns to move effectively from an eccentric contraction to a concentric one.
6. The actual movements performed while executing the Olympic lifts are among the most common and fundamental in sports.
7. Practicing the Olympic lifts trains an athlete's explosive capabilities, and the lifts themselves measure the effectiveness of the athlete in generating explosive power to a greater degree than most other exercises they can practice.
8. The Olympic lifts are simply fun to do.

There is a lot of sophisticated science wrapped up in explaining these eight benefits. I cannot delve into it in this article enough to do it the justice it deserves. However, I can add a few insights to the list Drechsler provided.The fundamental reason why what both O'Shea and Drechsler say is true is that the lifts are done while standing! In my mind, this places a premium on such lifts and detracts from the value of machines.And, it's not only machines that are suspect. Free weight exercises that require the use of benches or other contraptions of various sorts are implicated as well. Lying or sitting on a bench effectively limits the support and stabilizer requirements that are part-and-parcel to lifting while standing. Removing your need for synergy and stability, and therefore your ability to apply adaptive stress to the muscles and other tissues which provide them, is the reason that you are able to effectively injury-proof yourself more easily with lifts performed while standing than any other method of weight training.To illustrate, let's talk about bench pressing (a free weight movement if I ever saw one). Lying on your back with 300-400 or more pounds in your hands presses your scapulae into the flat bench beneath. You lower the bar to your chest. But the scapulae are pinned to the bench and cannot slide inwards as you lower the bar. And neither can they slide outward as you raise the bar off your chest. This is not good! It causes undue stress on the tendons of the long heads of your biceps. The results?* nagging long-lasting pain from biceps tendentious,* you can't lift as much,* far less strength is developed, and* you are saddled with poor performance in sports and daily activities.On top of that, all benches are made to be about 16 inches off the ground because the rules of powerlifting dictated it back in the mid-sixties. This is downright dangerous for shorter athletes, who have to go into spinal hyperextension in order to keep their feet flat on the ground for better stability. The results?* low back trauma* less stability during training and therefore greater exposure to injury and less weight being lifted* poor sports performance, or (worse)* ruined sports career or quitting the gym from unnecessary injury.Equipment manufacturers haven't even BEGUN to understand this fundamental flaw in a piece of equipment as simple as a flat bench! Imagine the flaws they perpetrate with the rest of their more elaborate gizmos!How Can I Make Platform Lifting Safer And More Effective Than Machine Training?The answer to this innocent question is that it already IS! The recent scientific research says it quite clearly. On the other hand, I would be remiss if I didn't leave you with a few points of caution. You will not experience the benefits of platform lifting - lifting while standing - unless you know a few things that must be avoided:* Poor technique in executing the movement (placing too much stress on connective tissues, and the smaller synergists or stabilizers by getting out of the "groove")* Premature use of a training method (going ballistic before a solid foundation is developed)* Improper frame of mind while lifting (lack of focus, intensity or dedication)* Repeating a movement until fatigue forces you to fail (predisposition to focus problems as well as injury)Should I Abandon Machines And Benches?Absolutely not! After all, the use of machines and benches are quite effective! Just expand you horizons a bit, and give it a try! Charles Staley, a colleague of mine in the International Sports Sciences Association, put it rather succinctly in his article on explosive lifting:"Legions of successful competitive bodybuilders have achieved their goals without using these techniques. However, it has been my experience that many top physique stars have achieved their success in spite of their training methods and habits, not because of them. When you have a superior somatotype and a favorable hormonal system to support it, and when you have a superior ability to train hard on a consistent basis, you don't need to sweat the details. Recreational pharmacology should be factored in, also. "But let's assume that you're at least the fourth generation of your family to stand upright. Let's also assume you have a job, and limited chemistry skills. Let's further assume that your training program could benefit from a bit of variation, and even some fun. If you fit this profile, and if you employ qualified supervision (I'd recommend calling the United States Weightlifting Federation at 719-678-4508 in order to find a qualified weightlifting coach in your area), I would urge you to explore these methods. The downside? For starters, HIT Jedis will call you a fool. Also, you may abandon bodybuilding for the sport of Olympic weightlifting. You also run the risk of slow twitch fiber atrophy, as your Type II fibers hypertrophy to unprecedented size. Finally, you may suffer guilt pangs as you find yourself actually enjoying training again. On balance, I'd say it's worth the risk."Will it ever come to pass that platforms make a comeback in the gym? Perhaps not (market forces y'know). But one thing is clear. It ain't gonna happen unless 1) you demand it, 2) muscle magazines begin talking about platform lifting, and 3) personal trainers begin getting experienced at it.

Back to Dr. Squat’s Home Page
Copyright © 2001 Fred Hatfield. All rights reserved. No part of this information may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying, recording, distributing, or by any information storage or retrieval system, without permission in writing from the author. Inquiries should be addressed to DrSquat.com Webmaster, 419C Concord Street, Havre de Grace, MD 21078, USA. If you would like to offer these e-booklets on your site please contact DrSquat.com Webmaster at the address above or via e-mail at ebooks@drsquat.com

For complete information on all Dr. Squat’s e-booklets, products, programs and more valuable information available to help you get stronger, faster, and healthier, lose fat or train for your sport, visit http://www.drsquat.com/

We have our WINNER!!!

Hey CrossFitters,

Week 8 Level 1 Testing is complete and we have our WINNERS. Everyone did an amazing job today and each person passed their final test this week. Out of 12 participants only 3 survived and made it all the way to the end.

Congratualtions to Doug Hunt, Sarina Woodworth and Lindsay Wright. Doug Hunt took 1st Place for the men and won $260.00 CASH. Sarina Woodworth took 1st Place for the women and also takes home $260.00 CASH. Lindsay Wright as well as Doug and Sarina will each receive their Level 1 Skills Test Certificate of Completion this coming Monday during class.

I'm proud of each participant for their efforts and I would like to thank everyone that came out to participate. You did a great job. For those of you that did not complete the Level 1 Skills Test today keep training hard and get ready for next Thursday's test. You can still finish and receive your Level 1 Skills Test Certificate of Completition.

Level 1 Skill Test Participants: Week 8:
Sarina Woodworth- Completed: ***Level 1 Skills Test WINNER****
Christine: BEST FEMALE TIME=9:43

Peter Schmid- Completed:
Incomplete

Doug Hunt- Completed: ***Level 1 Skills Test WINNER****
Christine: BEST MALE TIME=9:30


Julie Raccicot-Taylor- Completed:
Incomplete

Lindsay Wright- Completed:
Christine: 10:34 2nd BEST FEMALE TIME

Shelley Hair- Completed:
Incomplete

Kristi Tuffo- Completed:
Incomplete

Amy McCluskey- Completed:
Incomplete

Sara Kida-Completed:
All 20 exercises are complete. Finish Christine next Thursday

Tenya Meyers-Completed:
Incomplete-Dropped Out of Competition

Melissa Flexsenhar-Completed:
Incomplete

Shannon Stefanacci-Completed:
Incomplete- Dropped Out of Competition

Good luck and train hard,
Jeremy Barnett

Evolved Athletics
"Xtreme Fitness 4 Xtreme People"

Host of:
CrossFit Thoroughbreds

www.cf-tb.com
www.evolvedathleticsfl.blogspot.com
239-851-3940

Jeremy Barnett, ISSA-CFT, Founder
crossfittb@yahoo.com


Business Opportunity for 5 Local Trainers


Evolved Athletics is a strength and conditioning gym set up for private and small group personal training sessions. EA is currently looking for 5 qualified & knowledgable strength and conditioning trainers/coaches.


These trainers/coaches must have a desire to train, market, promote & sell themsleves. This is an entreprenural opportunity.


This offer is open to 5 local trainers ONLY! They must have their own clientele, handle thier clients billing & collections and do their own marketing (I will assist with advertising on my blog page and website). I will provide the space (3000 sqft.), the open hours for training, equipment, advertise each trainer on my website, facebook account and blog page.


Trainers will be sub-contractors-NOT EMPLOYEES! Available hours for training are listed below.


Open training hours:

M-F 9am - 5pm & 7pm - 8pm= 9 hours/day

Sat. 7am - 9am & 10am - 6pm= 9 hours/day

Sun. Optional - can be discussed

Total Hours=54 Hours/Week


Sub-Contractor is responsible to pay $1000.00/mo. for the use of the facility, equipment and available hours. Trainer collects 100% of all training fees.


If you feel you are the trainer for this job please contact Jeremy Barnett at 239-851-3940 or email at crossfittb@yahoo.com .


For photos and videos of Evolved Athletics please visit: http://www.evolvedathleticsfl.blogspot.com/ (or) http://www.cf-tb.com/


Thank you,

Evolved Athletics, Inc.

Jeremy Barnett-Founder

Wednesday, May 20, 2009

2009 D & D Powerlifting Extravaganza Contest Results

Contest Review:

2009 D & D Push Pull Extravaganza

Evolved Athletics * Fort Myers, Florida

 

Glory to God!

Hosted by Jeremy Barnett (owner of Evolved Athletics in Fort Myers, Florida) and Masters Champion Danny Aguirre, the 2009 D & D Push/Pull Extravaganza saw outstanding lifting by Teenage Champions Jacob Sundey, Darian Barnett, and Yanni Tshontikidis, and newcomer Sarina Woodworth.  Jacob, representing Lakeland, Florida’s Team Elite, shattered the record books in the 12-13, 132s with lifts of 215, 140, and 300.  Darian nailed a 415 squat, a 260 bench, and a 460 deadlift in the 198s  Darian is in eighth grade and only 15!  Yanni hit a personal best 235 bench (240 on a 4th!) and 435 deadlift to take Best Lifter honors in the push/pull, and Sarina set IRONMAN records across the board with lifts of 185, 130, and 235 in the 25-29, 132s.  

 

Best Lifters (from left to right) Yanni Tshontikidis, Sarina Woodworth, and Darian Barnett

 

We were extremely pleased to see Sebring, Florida’s George Walker back on the platform.  George was able to register a 335 bench and deadlift after beating cancer again!  Well done, and God bless!

 

Several new lifters from Evolved Athletics joined our ranks.  Danny Aguirre’s wife, Carmen, registered a 265 total in the 132s and teammates Lindsay Wright and Kristina Merza rounded out the female competitors.  Nick DePaolo, Andy Potts, and Art Fleck also registered debut totals, and we look forward to seeing all the Evolved Athletics folks back on the platform in August!  Finally, Higher Ground’s George Poole nailed lifts of 255 and 430 to take the 181s.

 

Thanks to Jeremy Barnett for opening up his gym to the federation; Danny Aguirre for organizing all the entries and judging; Eric Talmant for serving as Head Judge; the Evolved Athletics lifters for spotting and loading; and Mike Roebuck of Good Impressions for creating the contest certificates.

 

Special thanks to our brave men and women in uniform – let us never forget, or take for granted, their service and sacrifice!  And to our Lord and Savior Jesus Christ – let us always live in awe of You!

 

God Bless, Spero


For a complete list of all lifters and numbers please visit: 

http://www.rawunited.org/records.php

You can look under IronMan Records, 

RAW Records and Push/Pull Records

for more information.


Evolved Athletics will be hosting the 

D & D Powerlifting Extravaganza on August 15-16

www.cf-tb.com   

www.evolvedathleticsfl.blogspot.com   

239-851-3940 

FREE 30-Day Healthy Recipe E-Book

Are you bored with your current diet? Tired of trying to think of new healthy recipes? Well here's a way we can help each other. For the next 30 days I want everyone to send in one healthy recipe, a picture of yourself and short description of why this is your favorite healthy recipe.

Would you like to receive  a FREE 30-Day Healthy Recipe E-Book? Well here's your chance. 

Each day for the next 30 days I will post one new recipe to my blog page.
I will create a 30-Day Healthy Recipe E-Book from each of these entries and send everyone their  free copy for participating.

Start sending your favorite recipes now and get ready to receive yourFREE 30-Day Healthy Recipe E-Book.

I can't wait to see what you come up with. I'm getting hungry just thinking about this.

Thank you,
Jeremy Barnett

Tuesday, May 19, 2009

Why Alcohol and Athleticism Don't Mix

Why Alcohol and Athleticism Don’t Mix

When you’re a professional sports person, your entire life is devoted to playing the sport to the best of your ability. A string of bad games and questionable judgment calls can ruin your career and your earning potential. And with sports being a really expensive paying field, you can imagine why most sportspersons are careful with factors that tend to affect their performance. They’re very cautious about their diets and their fitness routines and they practice their skills diligently to keep them in great shape for the games that have to be played.

But there’s one area of nutrition that they don’t bother about, and that’s the truth of what alcohol can do to ruin their bodies and their game. We all know and have heard of players and athletes living it up, partying the night away and painting the town red after a major win (or trying to drown their sorrows in drink after a great loss). While an occasional binge is ok, the problems start when alcohol becomes a regular aspect of a player’s life. It affects their overall performance because:

·        The effects of alcohol remain in your body long after your hangover has gone. It serves to slow down your central nervous system and affect your concentration and coordination, two areas that are extremely important when you’re a professional sportsperson. Your reaction time is slowed, your balance is affected, and your strength, power and speed are diminished.

·        Alcohol is loaded with empty calories that don’t provide you with any nutrition and that tend to make you store fat. So when you drink regularly over a period of time, you tend to gain weight in your abdomen and around your waist, something that a sportsperson definitely does not want.

·        It decreases the level of testosterone in male players and makes them less aggressive and diminishes athletic ability.

·        It increases the production of lactic acid and this slows down the muscle recovery process, contributing to increased soreness after a workout or a game.

·        It affects your ability to sleep well and prevents your body from getting enough rest and being fit and able for the games that you need to play.

·        It is a diuretic and can cause dehydration, something that an athlete or player cannot let happen. It’s important that your body is hydrated well so that your energy reserves are conserved to help you perform better.

·        You tend to lose muscle mass when you indulge in too much alcohol, and when this happens, you lose your strength and your performance goes down.

Besides these sports-related reasons to cut down on your alcohol intake, there are health factors such as liver disease, gout, impotency, elevated triglycerides, fatty liver, and many other diseases that could prove fatal if you don’t control your drinking before it’s too late.

By-line:

This article is written by Kat Sanders, who regularly blogs on the topic of online physical therapy assistant schools at her blog Physical Therapy Blog. She welcomes your comments and questions at her email address: katsanders25@gmail.com.

 

Wed. 5-20-09 WOD

Nicole & Coach Danny Aguirre

Warm-Up: 3 Rounds (10 sec. rest between exercises)
60 sec. Planks + 30 sec. Push Ups + 60 Squats + 60 sec. Cross legged sit ups + 30 Sec. Mountain Climbers + 30 sec. each leg Stationary Lunges

W.O.D.: AMRAP in 20 min.
20 yrd. KB Walking Swings Right (Hand Down/Left Hand Back)
10 Sandbag or Medball Clean & Presses
Just came across this great food article and shopping list from another CrossFit affiliate and trainer while on the CrossFit nutrition forum . Check it out and let me know what you think.

Shopping
I am stunned by a few facts:
1-People do not know how to cook in general. Microwave meals and fast food seem to predominate. Sandwiches and other grab-n-go crap are the norm. Food quality matters. You need to learn how to cook. Acknowledge, accept, move on.

2-People are “too busy”. If you are “too busy to cook” you need to reevaluate your life. How much time do you spend watching TV? Be honest and realistic because if you legitimately do not have time to feed yourself correctly you are heading towards serious health problems.

3-People go absolutely fetal if they do not have their bread, rice, pasta and all the other garbage carbs. Inevitably the question arises “how do I cook this?” It is simply a cover for “I want my comfort food”. If you want results you need to alter what you are doing. I know this seems obvious, but apparently it is not! If you want to keep doing the same old thing join a Globo gym, don’t go (most people don’t) and keep eating what you have been eating. Wasn’t that easy?! Not surprisingly you will continue to get the same results.

4-As day follows night, eating can only follow shopping. You cannot and likely should not eat out all the time. That means you need to stock your pantry and have the vittles on hand to cook nutritious, possibly even tasty meals. Hence the handy guide that follows. You CAN do this. We have clients who are not very bright (not naming names) who do this. They are committed and will not accept failure. If they fall off the pony, they get up, catch the lil’buggar and get back on. If you are not committed to this please step away from the ride, do something else and leave this hour open for someone who will listen, grow and reap the rewards this program can offer. All right, enough finger wagging, here is your shopping guide.

Fruit & Veggies-
Trader Joes has a great selection of frozen berries and
Vegetables. Hit the farmers market and buy what is in season. Avoid bananas and other tropical fruit. Buy local. FoodMax actually has a very good produce section. I think they sell enough volume that they constantly turn the stock over. Many of the supermarkets have anemic looking produce sections…I’d swear I see the same avocado from week to week in one store. Try buying some non-traditional veggies like Napa cabbage and some other goodies. Expand your horizons for crying out loud! That said however you should ALWAYS have the following in the freezer from Trader Joes:
Broccoli, green beans, asparagus, blue berries.

TJ’s has some other frozen veggies that are good but you MUST have these on hand. You can easily throw together a meal with some meat or chicken and a half bag of these veggies. Remember the excuses above of not having enough time? Keep this stuff on hand and you will have no problems. FYI-We make random checks to peoples homes to verify veggie stocks…just kidding, but man we should!

Fresh meat-
Trader Joes is good for grass fed meat. This is your first choice with all varieties of meat. Grass fed is better than organic. Free Range chicken, wild meat if available. Conventional cuts like London broil for beef and pork loin are good options if the organic and or grass fed options are not available. The Chico State farm is an excellent source but they are only open Thursday and Friday so plan ahead. Costco has good prices and good quality. Stock up! People tend to make bad food choices when they run out. Don’t be on of “those” people.
Vegetarian? Find another trainer, I will not work with you. You won’t make progress and all we will do is argue. Someone else can take your money and watch you not make progress.


Fish and shellfish-
S & S-is the place locally.

Trader Joes (No, I do not have stock in them) has a good selection of frozen fish and shellfish. They also have a canned Wild Alaskan Salmon. Great stuff for salads. When you buy any type of salmon make sure it is WILD. “Fresh” does not mean wild. They also carry a mild sardine called “Bella Olhao”. I cannot stand other sardines. These are actually pretty darn yummy. Again great for salads, just pour in the olive oil they are packed in.


Raleys- They are another good seafood option. They carry some less popular fish like mackerel that are pretty strong tasting but amazingly nutritious. BBQ mackerel outside or your house will smell like fish for a year. Raleys on east ave. is pretty good. Notre Dame…not nearly as good.

Eggs- Omega-3 enriched only. Costco has a great deal on these and they are top quality. Trader Joes is even better! Any major supermarket carries these however.

Store Interior:
Coconut milk- If you like curries this is a great carrier. Safeway and Raleys carry a Thai brand “ Chakoh”. No idea on the pronunciation. The two Asian food stores in town carry this one as well. Just a personal favorite but any coconut is good coconut milk.

olive oil- Pacific Sun or one of the other top shelf brands will lighten your pocketbook a bunch but they are amazing. You get what you pay for with olive oils. Trader Joes has a good base model that is ~$7.99/liter. This is a good day-to-day olive oil.

Tomato paste/sauce Trader Joes to the rescue again. They have a canned marinara called “Sugo di Pomodoro”. You can pour this over any meat/veggie dish and LOVE it.

Spices- The more the better. If you do not know how to cook, learn. We have a DVD in the works. Google specific recipes, look for examples on youtube. If you MUST watch television then watch the food network…unless Battle Star Galactica is on. You MUST watch BSG.

Green tea-Any
Coffee- Raleys carries an espresso called “Café La Llave”. Buy a stovetop espresso maker from Pete’s coffee and prepare to get wired.

All Items listed below can be found at either Trader Joes, the Farmers Market or S&S produce.

seeds
nuts (raw, but not cashews or peanuts)
nut butters
organic fruit and vegetables
unsweetened coconut flakes
nut flours (almond, pecan, and chestnut)

Based on the shopping list you could probably figure out what you are supposed to eat…here is a hint: it’s not bread, rice, pasta nor potatoes. What IS on the menu? Glad you asked:

Protein - Every Meal:
Chicken – 3-4oz
Beef – 3-4 oz
Fish – 3-4 oz
Eggs – 2-3 whole eggs

Now…I’m assuming you are pretty sharp but oddly enough a few things seem to slip by people…repeatedly. When I say “every meal” I in fact mean EVERY BLESSED MEAL. This is especially critical if you are trying to lose body fat. Another frequently confused point is the topic of “protein”. If you are fighting for survival in a 3rd world country then yes, beans and rice count as protein. At NorCal S&C it most assuredly DOES NOT. You need chicken, beef, fish, pork lamb, turkey…are you picking up what I’m putting down? If you think beans, nuts or Tofu count as protein please re-read the vegetarian clause above and follow those directions appropriately.

Vegetables - Every Meal:
Vegetables – all varieties…as much as you want, especially:
Broccoli
Spinach
Kale
Cabbage
Asparagus
Onions
Tomatoes

Newsflash-More vegetables exist than those listed above, you may eat those…unless they appear on the “no-no” list below.

Fat - Every meal:
Nuts: raw or LIGHTLY roasted and preferably unsalted – small handful
Almonds
Cashews
Pecans
Walnuts
NO PEANUTS

Avocado – ½ of medium sized one
Olive Oil – use as salad dressing – 1-2 Tbs.

Newsflash 2- Fat does not make you fat. We recommend a moderate to low carb diet. It is healthy and effective. Ask questions, check blood lipids but for crying out loud, just do this stuff for a month! Do you see ANY processed food in this? Any sugar? Trans fats? No, no and no. It’s whole, natural foods and you will thrive on it.


Fruit – Occasionally, always with protein!

In order of preference:
all berries
melons
oranges
grapefruit
tangerines
apples

Eat what is in season and local.


Coffee – Espresso or Americano’s only – preferably black - no sugar or artificial sweeteners!

ABSOLUTELY NOT!

All flour products (bread/cake/cookies/scones/tortillas/pastries etc.)
All sugars
No Jamba juice! – too much sugar!
No Dairy (cheese/milk/butter/cottage cheese, etc)
No Mochas, No Latte, No Frappaccino’s
No Artificial Sweeteners
No potatoes, corn beans or other starchy vegetables
Now…similar to the admonition to “eat this at every meal” the “absolutely not” category means….don’t eat it! You have a month of introduction in which we will help you get your insulin levels normalized, clean up your digestive health and likely a whole slew of other considerations, all while losing fat and feeling better.

After a month you can tinker with re-introducing some of the banned foods, but you need to know that non-compliance in the first month is grounds for termination. No messing around. I have limited time and love what I do and I WILL NOT waste my efforts on someone who cannot hang in at least a month. Like I said previously, there are a slew of trainers who are fine with taking your money and allowing you to continue along with bad nutrition. Not me. You will get results; you will feel and look better. Why? Because you followed these guidelines and reaped the benefits from sound training and nutrition.