Eureka!

I have finally found it! The one secret that can let you quit eating well, exercising, and working on moving your body every single day so that you can stay stronger and healthier. And it is SO SIMPLE!

Ready?

QUIT.

Just Quit.

Decide that you don’t care if you change your mind, your body, your family, your friends, your community. Decide that it is just too hard and you don’t have the time. Simply choose easy. Just Quit.

What, that doesn’t sound good? Oh, I have an alternate for you.

Do what’s hard. Eat well. Move every single day. Live the way you should. Not for longevity, but for healthy, good longevity! Live long, but live WELL long!

Listen, you can change your life and the world. But there is no “one secret” or “simple trick to lose 50 pounds” or a magic pill. There is simply making the choice to be strong and healthy and better. To do not what’s easy, but what’s right!

The right answer is so very often the harder answer. That doesn’t make it wrong. It makes it worth it. It means to get there, you have to pay the man.

So get out there. PAY THE MAN.

And don’t you quit.

It won’t always be easy, but it will damn sure be worth it. And you never can tell who else will change because they were watching.

Pay the man. Change the world.

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FUNctional Friday – 14 JUL 2017

FUNctional Friday happened on a Thursday this week. I have a great reason though. Tomorrow I have a date. My daughter and I are going out to eat and then to see Wonder Woman. We’re pretty excited.

After all, I was convinced when I was a kid that Wonder Woman was my girlfriend. Although, she looked more like….
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That’s kind of the point of today’s post though…
There is nutrition. There is training. There is work. There are all of the tantamount pieces of Hunter Living. Part of mindful, purposeful living is prioritizing. So today, even after really getting after it yesterday, I got after it. I added some extra carbs to lunch and dinner and had a blast.

Listen, prioritizing your fitness and health is really important. Not only to you, but also to the people who really care about you. That said, they won’t give a damn how healthy you are if you if you never have time for them. Make time for yourself or completely lose yourself. Choose the former. I guarantee you that if you lose who you are, all of you will miss each other. That especially goes for you.So, here’s what today looked like!

Remember, we are out on this Earth with a set of resources available to us. The most important is our temple. Our vessel. Our BODY. It is our job to create the best version of it possible!

So, here’s what today looked like. And I’ll let you know about Wonder Woman.

Breakfast:
3 eggs over easy on a bed of raw spinach and broccoli slaw
2 strips bacon
1/2 ounce of Kerry Gold Dubliner cheese
Siracha
Black Rifle Coffee Company – Murdered Out
A few blackberries

Lunch:
Leftover Shepard’s pie from the Abel James cookbook

Snack 30 minutes prior to workout:
Spoonful of Wild Friends Protein+ Vanilla Peanut Butter

After workout:
1 Cup Kombucha with 5G Creatine

Dinner:
Leftover Shepard’s pie from the Abel James cookbook
Handful of spinach
Dozen Cherries

FUNctional Friday Workout:

Warm up
Jog
Arm Circles
Squats
Ring Pull Ups

Gear:
~20# rock
7′ telephone pole (~200# is my guess)
Underhand throw rock
Lunge to rock
Chest throw
Lunge to rock
Overhead throw
Lunge to rock
Backward throw
Lunge to rock
X2
Sprint back to the beginning
Zercher carry pole to end
Repeat the 8 throws
Broadjump to each
Sprint to beginning
Zercher carry pole to end
Zercher Squat once
Repeat 8 throws
Bearcrawl to each
Backward lunge to beginning
Zercher carry pole to end
Zercher Squat once
Repeat 8 throws
Side lunge to each
Run backward to beginning
Overhead carry pole to end
Max reps curl
Max reps reverse curl
Max reps cable row

 

 

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.

What is Quality of Life?

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A friend of mine took to Facebook a while back to ask and interesting question:

“What is Quality of Life?”

The first thing you must do is look up a definition.

qual·i·ty of life
noun
  1. the standard of health, comfort, and happiness experienced by an individual or group.

It was interesting to watch people try to come up with an answer to a question like that. Quality as measured in life really has no standard metric. Which means there is no real standard. I don’t want to get into why he asked or his situation, but I did want to post the answer that I provided.

I don’t want to get into why he asked or his situation, but I did want to post the answer that I provided. Why? Your guess is as good as mine. The one wonderful thing it did was highlight the fact that my life is pretty darn good, even in those times where it feels empty. I am a blessed man.

Buckle up!

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“In your humble opinion, what is Quality of Life?”

I have been thinking about this question since yesterday. Please bear with me for far too long a response…

In the Software Quality Assurance world, quality is testable. It is based on a set of requirements based on the needs of the business, the product owner, and the users. These requirements are built based on best practices and, more importantly, what would make the stakeholders happy.

Since the product in this instance is Life, we must define the requirements that can assure quality. Those requirements come from the stakeholder. In this case, that is the owner of the Life. That means that I can take my best shot at what someone else’s product should look like. However, the best and most effective set of requirements would come from the stakeholders themselves.

All that said, I guess the only Life I can create requirements for is my own. And that brought me to a weird place and some odd realizations.

As I was trying to define what my life requirements were, there were three main things that came to mind. Those were my girlfriend (Bones), my children, and the outdoors. There are some other things, but if you took those three from me, I would feel that my quality of life would be nonexistent. I am currently in an interesting place, since I am mostly away from the first two and the third is only available sometimes, it lead me to wonder what in my life this instant assured quality.

I never thought I would say this…but I am not sure. I basically am an active person. I meal prep weekly, I work out, I go to work and work hard at my job. I started writing a blog http://hunterliving.blog . But honestly, most of those things are filler to the other three listed before. Which leads to another interesting realization…

There are many things in our lives that bring us joy. Friends, my search team, my home, the quiet of country living. These things, for me, lead to a better quality of life. And quality can be measured by your own happiness, perhaps. But many of us just live our daily routines and find happiness in it. And, interestingly, trying to identify that for someone else is difficult, if not impossible.

So, what is quality of life? Well, it seems it would be based on the defined requirements given by that life’s stakeholder. And that would be the individual living the life. Which leads to two more very interesting realizations.

The first, my quality of life increases when “Bones” is there. She makes me feel happy and loved. My quality of life increases when my kids are around. They provide boundless love, joy, and energy. My quality of life increases when I am active. Fishing, hunting, the woods, the ocean, the sun all bring me a sense of calm and peace and serenity. And working out provides an outlet for my pain, sadness, and anger and increases my happiness and self-worth. It is a time when Captain American can Hulk some stuff. And it brings me calm.

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The only other person’s I can identify is your Dad’s. There are two things for him as far as I can see: CrossFit and you.

That man has found strength and purpose in CrossFit. He loves it and it has loved him back, probably adding more quality time to his life in the process. He feels good about it, it makes him stronger and gives him goals.

You, my friend…if you had ever seen the two of you through my eyes, you would see that you increase his quality of life exponentially. The amount of love that comes through his words, smiles, jokes, and eyes when you two are around is something that, even now, brings goose bumps to me. You make his life better, and he yours. If half the world had half the happiness I see in the two of you, it would be a much better place.

So there you have it…the longest answer you will ever see that does nothing to answer. I am not sure what Quality of Life is, but I damn sure know it when I feel it.

Hope that helps.

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So, that was my LONG definition of Quality of Life. I would encourage all of you to figure out what that is for you. How you feel with certain people or when doing certain activities, Be mindful of your place and the things in your life. Your food, your actions, your people. Live a life of purpose. Live your truth and your word.

Be present. Be authentic.

Just…Be.

The Quality will follow.

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It Should Be FUN

Sometimes you have to remember that simplification can bring the fun back. Especially the kind of fun that leaves you smiling and in a sweaty heap.

My Workout for Monday

Tire Flips A1
Tire Jump Throughs (Jump into and out of the tire = 1) A1
Curls A2
Press of any kind A2
Goblet squats A2
Lat Pull Downs A2
Face Pulls or standing cable rows A2

Start at 10 for A1, 20 for A2
9 for A1, 18 for A2
8 for A1, 16 for A2
All the way to 1 and 2

And I had FUN! It was at home, I beat on myself and sweated hard. No music. No mirrors. A storm outside the doors. And it was AWESOME.

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I came across 3 big tires of varying size (see photos), a large wooden fence post (maybe a quarter of a telephone pole) , a Weider Machine, and a couple barbells. FREE. I was heading to the Y and then asked myself why. I didn’t have a good answer so I created a full-body circuit and had some fun. To be honest, it was the most fun I have had working out since I was last in a CrossFit gym or working out with a buddy back in IN. I plan to add a wheelbarrow, a rope or 2, a couple sets of Rings, and a couple sledgehammers. And maybe a bit more weight.

Here’s the thing that I think we forget…
You don’t NEED a gym. What you need is a dollop of discipline. Motivation gets you out the door, but discipline makes you return when you don’t feel like it. THOSE are the most important days. The days you go but don’t feel like going.

And when I say “going”…that’s to your spot. Is that the woods? Is that the living room or basement for a BeachBody program? Is it the gym for some Wendler 5/3/1 or something of your own design? Sprints in the backyard? CrossFit box or the WoD from CrossFit.com in your garage? A long walk in the woods stopping to lift a log, carry a rock, jump a creek, or climb a tree? Because whatever it is, it will become a sanctuary. A home. A place for you to put in the work. That’s it! It is one of the pillars we will discuss. One of the load bearing beams that keep your roof up.

You don’t have to follow a set plan or program. It can be this simple…
Eat real foods: Meat, veggies, fruit, some nuts.
Move daily and at high intensity a couple times a week
Repeat.

Suddenly you won’t be so sore. You will feel good when you move. Serotonin and Endorphins do their work and you notice that, as you are recovering, you are smiling! And you want that feeling again!

There is no right or wrong. There is simply looking at your life and figuring out where a workout fits. Looking at nutrition and understanding it. There is no cheat. There are simply foods that you choose to eat. Some have better effects on your body than others. So when you eat something because you are at a party, you know what that does and how you feel. You enjoy it and move on.

There are no such things as “cheat” foods. There is only food with varying degrees of nutrient density. Choosing nutrient dense food more often will lead to positive changes in your body!

Got an idea? Go put it in action and see how you feel. Day 1 you will feel tired. But feel beyond that. How do you feel overall?

Discipline and habit will always beat out motivation in the end. But motivation is what will get you there today. Motivation was when I found myself 6 years ago too out of shape to play with my children. Discipline helped me make sure I can continue running with them, picking them up, PLAYING!

More about food and fitness in the future. But for today I am just enjoying a body that feels like it did work yesterday. And it is a great feeling.

Want some help with what any of that looks like? Message me! I will be happy to help you with a way to eat or move that works for you.

 

Time for a Tune Up

A week ago I decided to go back to basics in another aspect of my life… fitness and nutrition.

Over the last 5 years or so, I have really enjoyed myself by trying all sorts of interesting programs. The first, which was actually 10 years ago or more, was South Beach Diet. And it worked fine, but just wasn’t the right thing at the right time for me.

Then, about 5 years ago, I made a New Year’s resolution. I joined Planet Fitness and started working out. No other real changes, just that. And I started losing weight. But I was BORED to tears. Nothing against them, I just needed more.

I saw a commercial where a guy was sprinting, hitting a tire with a sledgehammer, climbing a rope, and jumping on a box. I started looking and found CrossFit. I walked into CrossFit at about 300 pounds. I had just really let myself go. It was really disappointing. I walked in and asked the coach (who I am still buddies with) “Hey, is this for big guys, or just little fellas?” He laughed and assured me I was good to go. I went Paleo and worked out 5 to 6 days a week for anywhere from 20 mins to an hour each day.

6 months after starting, I dropped to 254 pounds. And plateaued.

The problem with that is I didn’t understand why. I felt like I didn’t have the energy I did and I wanted to get stronger. So I decided to complicate things.

Since then, I have played with all sorts of eating styles and workout programs. I got strong as heck and then injured. Had setbacks here and there. Marginal results. But never duplicated that 1st time.

The thing is though that…you know…how could I? When I first started I was eating like a fast food critic and basically sedentary. My body was primed for crazy change! The problem for me came when the results weren’t happening fast enough. And then when I went from “I want to be healthy and run with my kids” to “I want to be the most powerful CrossFitter in the world!”.  And injured and 280 I went. Frustrated.

So, since I am going back to basics with so much, I have designed a workout program for myself that is simple and easy to follow and went back to eating whole, good foods from good sources. In the first week, I have lost 7 pounds, and that was with a very southern Easter feast mixed in.

There are no post-workout shakes. In fact, I am not starting the workouts yet. Just walking. Next week I will begin the full program I designed.

So, here’s what we are going to do with this. I have taken before pictures. Uncomfortable, horrible, real pictures that I am not posting quite yet. However, I will track the progress through photos and show the before and after at the 30-day mark.

I can tell you that my diet is basically meat and veggies with some fruit sometimes. Black coffee. And healthy fats. And it is DELICIOUS.

I think that is the one thing I really want people to keep in mind here. This is not about counting macros or anything else right now. It is about getting lean protein, healthy fats, and LOTS of veggies. Eat until you are almost full, which feels a LOT different without processed food. To understand that, eat ssslllooowwwwllllyyyyy. Eat mindfully. Eat with purpose while thinking of how these things are fueling your body, visualizing them helping your body and turning it into a leaner machine.

Here is the main goal in this:
Get and keep a healthy relationship with food and its role in your life!

Look, this isn’t about never again eating fast food or cheesecake. It’s about understanding why you aren’t eating like that every day. It’s about treating your food like what it is. It is fuel for your body (machine). Here’s what I mean.

When your car runs out of oil or fuel, you know it. All the signals are there. It is time to get more fuel.

If you put the wrong or dirty fuel in, your car runs awful. It is sluggish and sputters. No oil? The engine seizes up and is done. But put in the right fuel and oil? Your car gets better gas mileage. It runs better. It even lasts longer! Perfect! Let’s do that.

Now think of overfilling the gas tank. When the tank gets full, it triggers you to stop adding fuel. Well, what if that trigger is broken or, worse, ignored? Well, you overfill the tank and gas runs everywhere. All of that gas on the ground around you is what turns to fat in your body. You just need to fill your tank and move on.

Because of processed foods, many of us have broken full triggers. We are used to “Thanksgiving full”. That full where you loosen your belt and can’t eat another bite. I just did that at Easter! But that is not the feeling we are striving for every meal. All we want is to feel satiated. To know we are not hungry anymore. And that’s where eating mindfully will help. You will begin to notice your body has its own trigger, even with these nutrient-dense, non-bloating foods. It will take time, but it will happen.

I encourage all of you to take your time. Eat your meal slowly, a bite at a time. As a former Marine, I am TERRIBLE at this part. But I am improving. And so is my machine. And yours will as well. You will feel the food begin to nourish, picture it filling your tank, noticing how much better it feels when it is well-chewed. And that is where the magic will start to happen!

Then start walking. Sleep longer. Turn off the tv and read or play with your family. Go climb a tree with them or just play tag. Or go for a walk.

More on my program later and progress coming down the road. But I want to leave you with a single goal for now.

Change just one thing this week. Just one. A goal that you can meet quickly. Unsure what to change? Try one of these:

  • Drink one less soda or sweet drink
  • Eat a veggie instead of fries
  • Eat an extra veggie
  • Drink an extra water every day
  • Get up and walk once per hour (this is mine!)

We all have to start somewhere. Start with a small goal, crush that, then add another.

I know you can do this. I believe in you. Huge change always starts with the smallest detail.

Let me know what the one thing you are changing will be. And give a yell if you need help choosing.

Now…START YOUR ENGINES!