10/1 Sunday is a Rest Day
9/30 PR PARTY SATURDAY!
Even Elmo likes to lift heavy.
Today's 9:00 AM PR Party is free for everyone! Come to the gym and do your personal best.
9/29 Foodie Friday
Today's Foodie Friday post is a sideways turn from the regular Paleo recipes I usually share. Today I want to discuss how much to eat, e.g. food quantity. A missing piece in the Paleo nutrition discussion is how much food should we be shoving into our mouths. Food quantity matters, and I can tell you from personal experience, it matters quite a bit.
You can't out-exercise your diet. I know many of you try your hardest to out-exercise the Saturday night beer & nachos or the Sunday morning pancakes. I'm sorry to tell you, it's not going to happen. Sure, you're going to loose some weight through exercise, but your body composition will plateau and your weight loss will stall until you start to focus on how much you're eating. Think of it this way, you exercise for your health and its affects on inside your body. You eat to affect your appearance. Want to look better naked? Watch what you eat.
However, figuring out how much to eat doesn't need to be complicated. In fact, a simple approach is the best approach, and the approach advocated by Precision Nutrition is, hands down, my favorite simple approach. What is their amazing simple approach? Use your hand to guide how much to put in your face.
The illustration shows the correct amount of food to eat of you're a woman. If you're a man, double the amounts. Lucky boys!
This food quantity guideline is for every meal. Yes, you should be eating vegetables at breakfast! Just scramble your eggs with a handful, or two, of kale or spinach and you're good to go.
If you're eating Paleo or are following one of the Whole Life Challenge nutrition levels, your carbs can come from fruit, below ground veggies, e.g. carrots, beets, parsnips, sweet potatoes, or hard skinned winter squash, e.g. butternut, acorn, spaghetti.
The first step in getting your nutrition under control is to focus on food quality, eating primarily whole foods that had a face and went from the soil to your plate. The second step is controlling how much you eat. Honestly, it really is that simple. There is no magic pill, powder or shake. There is just the magic of diet and exercise. Good luck!
9/28 Mental Toughness Thursday
Mercedes and Lindsay jumping rope.
Hope, as defined by Wikipedia, is an optimistic attitude of mind that is based on an expectation of positive outcomes related to events and circumstances in one's life or the world at large.
I have a saying, "Hope is not a plan." Hope is what we get to feel after we've put some effort and action towards our desired outcome. Hope is what we get to feel after we've made the sacrifices, the difficult choices, after we've done the hard work.
Hope is important because it's an optimistic attitude, and our attitude can have profound impact on our desired outcome. Our optimistic attitude is created by a series of actions we've taken to put us on the path toward our desired outcome. We should be optimistic after we've made the sacrifices, the difficult choices, after we've done the hard work.
We should have hope that what we want is achievable.
We should be optimistic and hopeful because we are confident that the sacrifices, difficult choices, and our hard work have set us on the right path. Hope is the wind the pushes us along the path to our desired outcome.
Here's to tailwinds!
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