Eating Right

What does it really mean to eat right?  If you eat with your left hand, is that wrong?
All kidding aside,  what a guy who is 100 lbs wanting to gain mass probably won't eat the same as someone like me trying to trim down.

In my opinion, outside of medical dietary nutrition, dietary nutrition comes down to personal preference and what you are trying to achieve.  There is no one way to eat healthy.  Paleo, calorie counting, low carb, low fat, vegan, or vegetarian, have all worked for someone.  The most important part of selecting one of these life styles, yes I said life style, is to choose the one that you can commit to and live with.  Not to say you can't change along the way, but it also is going to depend on the fitness results you are trying to achieve.

Back when I posted "Anything Worth Doing, is Worth Doing Right" I talked about supplementation.  Now I will not sit here and pretend to know everything about supplementation, though I have educated myself with the help of AdvoCare and the support/success system that has been in place for 20 years.  

The first and most common mistake that most people make is a well balance breakfast.  Now if you think like I used to I thought well balanced breakfast meant the perfect ratio of milk to Fruit Loops.  I now know better.  A good balance of carb and protein is the best option.  When you don't have time to prepare a breakfast meal that fits this, an excellent choice is an AdvoCare Meal Replacement Shake, which is a balanced meal for optimal nutrition and weight management and has a 1:1 ratio of proteins to carbohydrates.  Next mistake people make is not eating enough throughout the day.  Eating small healthy snacks in between meals keeps you metabolism going.  Also, don't starve yourself just because you think it is late.  Just make sure what you do eat is protein and low in carbs.

A good COMPLETE core nutritional supplement is essential.  The only thing I can say here is QUALITY over QUANTITY (price).  I do believe in getting a value, but cheaper is not always better.
When you buy your vitamins from a BIG BOX STORE, the people working there may not have the knowledge or education to guide you on your fitness journey.  As an AdvoCare distributor, I can and will provide you with guidance and help on the product line AdvoCare provides at now cost.

24 Day Challenge cost about $8.50/day
(As an AdvoCare distributor about $5.00 - $6.50/day)
For more information visit Spark and Gold or e-mail sparkandgold@gmail.com

6/18/13
Warm Up

10 Air Squats

10 Push Ups

10 Sit Ups

Samson Stretch

400m Run 

WOD

(Shout out to RIVER PARISH CROSSFIT, I got this one from them)

10 min AMRAP

start with 3 and up it by multiples of 3

My AMRAP 3-6-9-12-15

Toe to Bar

Front Squat 95#

Power of Positive Thinking

Ok if you are one of the many people out there who read the title of this post and thought "that's easier said then done" this ones for you.

The first step I take in thinking positive is think POSITIVE.  Picture the prize, the feeling of victory, not the agonizing hard work it is going to take to get there.  Hard work is inevitable, SO DEAL WITH IT.

I realize that I opened up on the tough side but if I tell you what you want to hear instead of what we need to hear, you only get what you already have.  I wish I would not have tuned out all those times people told me what I needed to hear.  It is true when they say the truth hurts, but lies destroy.

Look for something positive in each day, even if some days you have to look a little harder. Let the challenges make you strong, for that which does not kill us makes us stronger.

"Be positive, stop hating your body. Reject all negative thoughts because they have no right to define you. Build yourself up because you deserve it.  You are more than a number, a goal, or a disease.  You are stronger than any perception or opinion anyone has ever had about you. "
                                                                                           -Author Unknown

Under Pressure

STRESS!

"Life isn't about finding yourself.  Life is about creating yourself."
                                                                  -George Bernard Shaw

We always say that we are stressed because of one thing or another.  Is it really those external situations that are stressing us or are they just convenient excuses?  Is the pressure we are under self induced?

A piece of coal is dirty and useless.  Not until at least heat is applied do you get energy created from it,  but when a piece of coal is under extreme heat and pressure a diamond is formed.  Most of the times when things are not going right for us we feel like a lump of coal.  When we have had enough of being in that situation, it is then we gain the energy (heat) to do something about it.  At that point, when it seems we are controlling the situation, life happens (extreme pressure).  It is when life happens we must be the strongest.  Most of us can be strong for other people, but when it comes to ourselves we let the pressure over whelm us and the heat burns out.

If we can just store enough heat, when the pressure builds it will be in that moment we will become our greatest treasure.

THINK WEAK, BE WEAK. THINK STRONG, BE STRONG!!

6/14/13

Warm Up

30 Jumping Jacks

30 High Knees

30 Run Lunges

WOD  

My Time- 8:57

21 Reverse Burpees

9 Push Ups

15 Reverse Burpees

15 Push Ups

9 Reverse Burpees

21 Push Ups

Core

50 Russian Twist

15 Sit Ups with 40#

Extra

400 m Run with 40#

What's your Purpose?

One thing is for sure with no purpose you have no drive.  At this point in my life I have a few purposes of setting forth to accomplish what most dream about.  I am getting healthy, fit, trekking up to the Wheeler Peak Summit, and helping others to achieve their health and financial goals.

My family is the biggest purpose for the driving force behind me.  I want my kids to know that they can over come obstacles life throws at us.  Now, one may take a look at my beautiful angel, our oldest and question my thinking.  She may not be able to over come her obstacles as easy as others my but I will teach her that as long as you give it your very best that is what matters.

Giovanni II (4), Mary Grace (6 mo), and Elizabeth (6)

I myself have over come statistical odds.  I was a high school dropout.  Something I am not proud of but it is part of my journey of who I am today.  At 30 years of age I decided I didn't want my mistakes to be the guiding example for my kids.  I will never lie to them about my short falls but I can say I am proud to be an example of fighting out of a hole.  

These three blessings are the sole reason we are building a powerful and meaningful Advocre business.  Ashley and I decided we wanted to leave a legacy for our kids and at the same time we are ensuring that Elizabeth will not be a financial burden on the other two.  I thank GOD every day that Advocare found us and we accepted the blessing.

Tipping the Scale

To add to yesterdays post another common mistake people make is relying on the numbers on a scale.  It's not our fault, that is what we have been programed to do.
When you are serious about getting healthy, go ahead and get on the scale for a base line, but more importantly TAKE MEASUREMENTS.  Most people are under the impression that they wanna lose weight, when in fact we are really looking to lose SIZE.  It all goes back to the childhood riddle, "What weighs more, a ton of feathers or a ton of bricks." I know putting it this way may sound silly but we often forget this rationale.
The truth of the matter is I can care less what number is on the scale, if I continue to lose INCHES and get back to a size 38, that's the bigger of the end goal.  This way of thinking took me awhile to grasp and it was a hard habit to break, but if you are doing the right healthy things you too will see the results in the mirror.  You don't carry a scale with you all the time so everyone you come across only sees those inches coming off.

6/12/13

Warm Up

10-5

Squat

Push Ups

Sit Ups

Run Lunge

WOD

3 Rounds for Time    My Time- 16:18

5 Tire Flips  

10 Burpees

15 Squats

20 Sit Ups

Core

2x 60sec Plank Holds

Anything Worth Doing, is Worth Doing Right

Today I started to narrow down the huge list of gear I have been researching.  It is unreal the many different items you need to have for a hike and at the same time trying to minimize the load weight.  I have discovered a new way of looking at packing.  Grams equals ounces, ounces equal pounds, and pounds equals space.  Until I really got into the nuts and bolts I didn't quite understand when people were telling me that everything comes down to ounces.  Simply enough when you think about it, it makes all the sense in the world.

Shedding pounds from a backpack seems hard enough.  Getting those pounds off of the body is a whole another battle.  To say it takes work is an under statement.  I firmly believe there are three core pillars needed to accomplish this.  If you neglect one of the them it becomes a balancing act, like a tripod with just two legs.  These three things are exercise, diet, and supplementation.

Lets break these three subjects down individually.

Exercise: IF YOUR WORKOUT ISN'T CHALLENGING YOU, IT'S NOT CHANGING YOU!!!
          Do a workout that you think is a step above your level.  Don't take this to the extreme.
          If you can bench press 150#, don't jump to 300#.

Diet: This word is very misunderstood.  Diet it what you consume, not some fad idea you see on TV.  
         I have discovered that when you eat the right things regularly, your body begins to crave those
         good foods.  But when you eat those delicious bad foods your body rejects it.  
         A good diet must be sustainable.  If you "crash diet" to lose weight, when you go back to normal 
         those pounds you lost come back, plus some.

Supplementation:  This is not reserved just for the meat heads that pump iron.  Supplements are just     
         that,  they are excellent companions to a healthy diet.  In reality, we can not eat enough good 
         foods to  get what the body needs.  I have learned a lot about taking supplements through 
         Advocare.  Their Scientific and Medical Board have conducted breakout sessions at Success 
         School where they explain and bring a lot of this information into prospective.  The best a doctor 
         can in layman's terms.  
         
If you have questions about supplementation, Advocare and the opportunity it offers to get healthy, gain energy, and provide a financial supplementation to the ole wallet, or if you would like to get a FREE sample of our mental focus / energy drink e-mail me at sparkandgold@gmail.com or click on the link and visit us at sparkandgold.com .

Objects in picture are as they appear!

6/11/13

Warm Up
25 Run Lunges
10 Push Ups
10 Sit Ups
250 m Run



WOD
Hanging Grace
for time    My Time- 13:02
30 Hang Clean and Jerk  95#

Extra
3-3-3-3-1
Back Squats
135-205-225-245-255

Core 
30 Russian Twist w/10# med ball

I am a Champion

"The worst thing I could be, is the same as everybody else.  I'd hate that."
                                                                          -Arnold Schwarzenegger


Today after a long day at work I came home and was getting ready to hit the gym.  Well, my little buddy ask:

Little guy: "Da da where you going?"
Me: "To the gym."
Little guy: "I'll go too."
Me: "You can't"
Little guy: " I'm a big boy, I can go. I can run with you I'm super fast."

Long conversation short, me and my buddy worked out in the front yard then went on a walk/jog together.  It seems that as we grow up and become adults we loose that drive and confidence that we can do anything.  We forget that we are "SUPER FAST."

Everyday I tell my son he is a champion.  This is a practice my wife and I started a year ago after attending Success School, which is a business conference we attend twice a year for our Advocare business.  My son without a doubt believes he is a champion.  When he plays make-believe with other kids they pretend to be all kind of things from police, cowboys, and monsters.  My little buddy very confidently proclaims "I am a CHAMPION."  When he makes this claim you better acknowledge him because he will say it louder till you do.  This is the attitude we all should strive for.  We are all Champions,  you just have to keep saying it louder and louder until you are heard.

It is the day we want most to skip the workout, that we need to workout the most.  I have experienced this first hand.  The first year I started CrossFit I never missed a single scheduled class.  When that one day I missed the first time, it became easier to justify not making it.  In that moment we give in, the slippery slope affect begins.  The longer we slip the harder it is to get back on track.

You must trust yourselves enough to commit to the inner you that you will not quit.  If your body truly needs a rest make sure you set a date to when you will be back in the game.  I said a rest not a vacation.  A day, two at the most.  

Strive to be WHO you want to be!  Don't try to be WHAT you can't believe you can be!  You can't be Michael Phelps if you can't swim.  Be realistic with your goals.  Make them challenging but attainable.  

6/10/13

Warm Up
30 Jumping Jacks
15 Sit ups
10 Pass Thrus

WOD
50, 40, 30, 20, 10
Kettle bell Swings 35#
Sit ups
Air Squats
My Time 32:34

Extra
Walk / Jog 3/4 mile

IF YOUR WORKOUT ISN'T CHALLENGING YOU, IT'S NOT CHANGING YOU!!!

"Da da, you need help?"

Little Buddy doing air squats

Him: "Da da, we done?  Time to run!"
Me: "Not yet Da da is trying to breath."
Him: "OK."

"1, 2, 3 Go. Da da how may more tricks you have left?"

"Go SUPER FAST, we have to run!!!"