I’ve read that 90% of weight loss is from your diet.  Now I don’t know if that’s exactly true, but it is the foundation of your health and fitness for a fact.  Feel free to read my previous blog post on nutrition here.  I’m going to reiterate much of that information, but how much do you know about the food you eat?  Here are my guidelines for simple ways to look and feel better:

1)  Read this crossfit journal Article 21 for base knowledge
2)  Cut down on your high glycemic carbs, such as bread, pasta, rice, potatoes, etc (full list in article 21 above), you don’t need to stop eating them all together, but try eating your sandwiches open-faced instead of with two slices of bread, or substitute the side of potatoes with fruit or double veggies.  Just cut it down severely.  You want to get the majority of your carbs from vegetables!

3)  Eat lots of veggies (and some fruit) and for the amount of your protein source, use about as much as your hand at about an inch thickness as a guide
4)  The tough one…ALCOHOL.  I know, I know, but try to balance it out with some protein at least, and if you want to look lean and mean, try to cut down the number of nights you indulge.  Eat some cheese or deli meat with it, ever heard of wine and cheese?
5)  Don’t really worry about calorie counting, I like to follow the 80% full rule.

  There’s a delay between your stomach and brain, so stop eating when you feel about 80% full and you won’t overeat…know when to walk away or box it up for later!

5)  MOST IMPORTANT:  Be realistic and do what feels good!  Just start experimenting with different things, some things will work, others won’t.  Take the time to understand the basics of what you are eating, just think about balancing each meal and know which are carbs, protein and fat.  That’s a great start.

“The Chief”

5 Rounds of:

As many rounds as possible in 3 minutes of:

3 Power Cleans

6 Push ups

9 Squats

Rest 1 minute

If you’re confused, just watch the video!  Same notes as usual:  men 135lbs, women 95lbs and scale as needed.  Use a broomstick for all I care, but go through these motions and remember full range of motion for the pushups and squats.  Have fun!

Nice work Jordan!  Stay on those heels!

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