Log your Food to Improve

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Thursday September 18, 2014

Prehab

Wrist mobility
Foam Roll Thoracic Spine
Cat/Cow Stretch

Warm Up

60″ Single Unders (goal is >50 unbroken)
10 lateral burpees over rope
5 somersaults  or deck squats
60″ Double Under Progression (wherever you are with it)
20 lateral jumps over rope
10 squat jumps

Cool Down

Accumulate in as few rounds as possible:
90″ perfect hollow hold on ground, hanging, or on rings

Fitness

Strength

3 Rounds of:

DB or KB Walking Lunge x 20 steps, heavy as possible
Handstand walking progressions

Notes:  The db/kb do not need to be held in the front rack position for the lunges, rest as needed between sets.  If you are still not comfortable kicking up and/or holding a handstand against the wall, you should start there.

Conditioning

5 minute Amrap:

30 Double-Unders
10 Front Squats

-Rest 1 minute-

5 minute Amrap:

100′ Bear Crawl
10 Box Jumps

-Rest 1 minute-

5 minute Amrap:

2 Rope Climbs
10 Push Press

Notes:  Recommended weight is 115/75 for both barbell movements and 28”/24” for the box jumps.  Score will be 3 separate rounds and reps.  If you cannot perform Double Unders, perform as many reps as possible in :60 or 90 singles.

Advanced – Active Recovery Day!

One set of:
Swim 200 Meters

Rest 2 minutes

Two sets of:
Swim 100 Meters

Rest 60 seconds

Three sets of:
Swim 50 Meters

Rest 30 seconds

Two sets of:

Swim 100 Meters
Rest 60 seconds

One set of:
Swim 200 Meters

Rest 2 minutes

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them
Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them
Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

– AND/OR –

Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

I have been seeing a Rolfer weekly and have seen measurable improvement in the mobility of my structure and quality of movements (like running, airdyne, walking). I highly recommend finding a body worker with knowledge of both myofascia and human movement.

Inflammation Maintenance:

This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

Don’t forget the role diet plays in inflammation! Drink your fish oil and eat your veggies. I have also found EMS (electro muscular stimulation) to be quite effective as well.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

A slow cooker is key to making sure you have plenty of good foods (especially meat) convenient with little effort. You can get 7 quart hamilton beach models on amazon for about $35. If you struggle with your nutrition or planning for the week, set up an appointment with me for help.

Mental Restoration:

Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.  

Today’s video topic is about taking our caloric estimate, establishing our macronutrient needs and using My Fitness Pal to log your food. Check out the EIE Guide for a step by step process on how to setup nutrition tracking and you will be one step closer to accomplishing your goals!

For those who do not know about MyFitnessPal, it is an easy-to-use tool for tracking your food intake. MyFitnessPal gives you information about your daily nutrition that can be used to adjust your approach to eating based on your goals.

If you are a creature of habit, MyFitnessPal almost uses itself because you can save entire meals that you frequently prepare or purchase and with the click of a button add them to your food diary. The service also has the most extensive database of foods and their nutrition facts available, so you can easily find anything from Brian’s Bowls to SFH protein that you consume on a daily basis and quickly add them to your food diary.

I found value in MyFitnessPal right away because when I first started using it I was blown away by how different my perception of what I was consuming (in terms of protein, fat, carbohydrates and calories) was from reality. In just one week of tracking my meals (about 10 minutes per day of work to start, less as I familiarized myself with the platform and started saving meals) MyFitnessPal gave me the information I needed to make intelligent changes to my habits to optimize my eating for goal attainment. Because I changed my poor old habits to positive new habits, I was able to stop tracking my food after one month and simply “eye out” the foods I needed to reach my daily goals for fat, protein, carbs and total calories.

For all of my clients who want to make changes to their eating habits, I have them start by logging a typical week of meals in MyFitnessPal so that we both get a snapshot of what their current habits look like. This is a good starting place for anybody with an EIE challenge goal that can be served by improving their nutrition. From there, I recommend reviewing the EIE guide and making a few changes to your current habits that will get you closer to your goals. Use MyFitnessPal to make sure you are on track, and once you have established new habits that are conducive of your goals- you can discontinue using MFP (unless it helps you with adherence) and be comfortable knowing your new habits are serving your desired outcome.

Tomorrow we will start discussing some more fun stuff like the infamous Paleo Diet!