FUNctional Friday 07JUL2017

SBSM

One of the first questions people always ask when they see you are getting results (remember, I switched it up a while back and am working on getting my fitness back) is “What are you doing?” This means, “Tell me what to eat and do so that I can see these results”. For me, it is about simplicity and fun, and that is the truth. It can be for everyone, honestly. The most important things you can do every day are move your body for an hour and eat well.

Move your body can simply be walk for an hour a day. Break it up even.

Eat well means food. Forget stuff from a box. Eat real food. Things that will spoil.

I thought that once a week I would post my eating and workout. I know that these can be the 2 most common questions, so perhaps this will help someone to see what I am up to. If you need help with a meal plan, let me know.

I make sure that 1 meal every day includes raw fruit and/or veggies. Feed those gut bugs and keep them healthy!

Also, I know I said I would do some posting as well about progress. And I will. I am back below 270 for the first time in a long while. I am good with the number and slowly moving scale since I see awesome body composition changes and punched a new hole in my belt. Again, I will def show these later.

Onward!

Meals:

Wake up and drink 12 ounces of water. I leave it by the bed and do at least this much first thing every morning. If it was good enough for Bruce Lee, it is good enough for me. “Be like water.” ~Bruce Lee

Went for a 30-minute walk.

Breakfast: Black Rifle Coffee Company JB. Black.
1.5 cups egg whites scrambled with 1 cup of mixed berries, cinnamon to taste, and a cup of cauliflower rice. (I know, but trust me. You get some veggies in with zero impact to the flavor profile. My son asks for Chicken and cauliflower rice all the time).
Most mornings, before I leave, I will have some Apple Cider Vinegar or Kombucha, just to feed the bugs. If you are eating some good raw veggies, fruits, and fermented items, you do not need a probiotic. Just one man’s opinion.

Lunch: 8 ounces of chicken breast, a big handful of mixed greens, ½ a cucumber, 3 radishes, a TBS or so of crushed walnuts, squeeze of lime, Balsamic Vinegar, and Avocado oil. This lunch takes a while to eat, which is perfect to help digestion and being mindful of your satiety signals.

Dinner: Leftover Shepard’s Pie. Extra lean grass fed ground beef, 1 bag frozen mixed veggies, a handful of spinach, half an onion, 1C bone stock. The topping was made from purple heirloom potatoes and 4 TBS of Ghee. Garlic Powder and salt to taste.

Dessert: 2 squares of good dark chocolate and some almond butter (Ingredients: Almonds, salt).

 

Workout:

I have really been enjoying my workouts and doing whatever I feel like. Tire drags or flips, carrying heavy weight logs around, throwing a heavy rock and lunging or jumping to it.

With that in mind…
3 sets of pullups to failure on gymnastic rings.

Then did a warm up of a short run followed by pushups and air squats. 2 rounds.

I went in planning a Tabata, but decided I wanted to throw some weight around. I grabbed a barbell (145#) and did a CrossFit Hero Workout called DT. This is:

12 Deadlifts
9 Hang Cleans
6 Push Jerks
5 Rounds

I haven’t done a lot of CrossFit in a while, and this sucked. But in a really good way! I will mic one of these in every week. Because I obviously hate myself.

So there you have it. It can be really simple to get all of this done. So Far I have lost about 12 pounds or so and feel fantastic. I can say that it looks like more than that.

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