Archive for the ‘Fitness’ Category

Whole 30: Day 10

Phew, today I got it back together, and I’m prepped for tomorrow.

Sleep: 8.5+hours

Fitness: 1.5mile VFF run with the dog.

Food: M1: Eggs, sausage & Coffee.  M2: Double meat salad with guacamole from Chipotle.  M3: Sauted roots and veggies.  M4: Beef & Broccoli with guacamole and some dark chocolate covered almonds.

Lather, rinse, repeat.


Whole30: Day6/30

Well I’m writing this from Day7 as yesterday was just a good day to get some work in and spend the evening with my lovely wife.

We went last night to San Tan Brewery.  If you’re in the area, it’s a great brewpub. Now of course I didn’t have any of their beer, but it’s very very good!  Their food, while not strictly paleo, is also awesome!  I made the best of the situation, and somehow avoided even having a NorCal Margarita, which they do pretty well there.  I did have a bunless cheeseless burger and a salad, and some corn tortilla chips with their guacamole that’s quite tasty.

Sleep: 12 hours!  Yeah after a week of travel and crap sleep it was time to get back on the only timezone that matters Mountain Standard Time!  Here in AZ we don’t do that silly day light savings time thing and since I was born and raised here, I’ve got not taste for it.

For lunch yesterday I was invited to go out to a Caribbean place called Ocean Blue. I had braised oxtail and curry goat with some fried plantains and some steamed veggies.  I cannot begin to tell you not only how good a place this is, but even more than that, it’s pretty paleo.  I am working on getting some more information on the food specifically to make sure that it’s not got wheat or other grain thickeners in the sauces, but at first blush it does not and it’s awesome!


  • M1: Large Americano (espresso and hot water) with heavy cream.
  • M2: Curry goat and oxtail with fried plantains.
  • M3: Bunless burger, corn tortilla chips, salad, guacamole.


  • Obviously I’m not doing 100% on my dairy avoidance as heavy cream in my coffee is proving hard to shake.  I recall a comment once from Mellisa of the Whole9 crew that it was easiest to just drop coffee so as to avoid the cream and sugar that so often come with.  Short of going to proper espresso I may just have to ween myself off the coffee entirely.  I do have a bit of caffeine love and without the heavy cream it just isn’t as good.


  • The near perfect experience at Ocean Blue has made me think that there may be room for a “self disclosure” system that help restauranteurs who are not so paleo aware but interested in reaching out to knowledgable customers who are looking for the benefits of a paleo lifestyle.  I am going to try to engage “Paleo Approved” on this subject.

Is 2011 when the rEvolution happens?

For those friends of mine who’ve been forced to sit through one of my monologues about Paleo nutrition or my views on physical training with looks ranging from boredom to downright indignation, to you I say, “get with the trend.”

According to Outside magazine, Paleo fitness is the number one health and fitness trend of 2010.  I’m not one to give Outside too much credit as I tend think they’re wrong about a lot…except when they agree with me.

It will be interesting to see if a movement based in principles will take hold.  Ralph Waldo Emerson is attributed with the following regarding the value of principles.

As to methods there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble.

This is, to me, why evolutionary fitness as a lifestyle, fitness methodology, hobby, etc. is different from so many fads before it.  While money is being made, methods are not being sold, rather principles are being discussed and cultivated.  The value isn’t in the list of “Top 10 Fat Burning Secrets of the Stars!” it’s in the logical framework of evolutionary health and fitness and the scientific method.  This is why 2011 might be when the rEvolution happens, not when Paleo/EF fades into the annals of faddom.

I’ll admit that in a jealous way, I wish it had all stayed underground and I got to maintain my counterculture status.  With that said, I can only hope that all the health benefits of EF find its way to the ailing American public.

Categories: Fitness, Philosophy, Training

Dude, do you suck?

It’s a little over the top for sure, but there’s something here to think about for sure.

I’ve got a new post brewing based on a nutrition coaching client (my first guinea pig!) I’ve recently started working with.  I plan on summarizing some of the things and making a few posts out of it to hopefully help people with similar challenges to overcome.


Categories: Fitness, Nutrition

Mobility WOD

If you’re in the world of Crossfit you probably know who one Kelly Starret is.  If you don’t, let him make you a better human.  Start at the beginning and work it!

Categories: Fitness, Habilitation, Training

Client Numero Uno – Training Progress

Danger, danger Will Robinson!  It’s very easy as a new trainer or new trainee to over do it.  As I mentioned of CNU back in the post My Travels In Fitness, overstress injuries such as Rhabdomyolysis can occur and need to be watched out for.  CNU has suffered from shoulder injuries due to rock climbing and some way back in junior high.  While the discomfort has come and go over time, and we thought it was behind him, it has flared up again.  CNU has not been putting any particular effort into improved mobilization and stabilization of the shoulder.

To help improve the discomfort and speed the healing process I’m having CNU doing icing sessions, with about 20 minutes of ice per hour.  This causes the tissue to contract and reduces the swelling in the joint and surrounding tissue.  There is a certain rebound effect when the ice is taken away as new blood and fluid rushes back bringing chemicals and compounds to promote the healing of the tissue.  To “prove” this affect to yourself put a piece of ice on your leg for a few minutes and take it off.  See if the skin doesn’t turn red when you pull the ice away.

In addition to the icing sessions I’m having him keep up with large dose fish oil supplementation for the anti-inflammatory benefits.  Some may ask, “Why not just go with an NSAID such as Ibuprofen or the like?”  Well NSAIDS have been shown to slow the healing of soft tissue injuries.  If you’d like more info see here.

Lastly, we’re going to put more focus on the pre and post-hab for each workout session.  I’ll talk more about this and the mobility and stability work later.

So with all that said I’m going to try to back off the intensity in CNU’s climbing sessions a bit.  My hope is to work instead on a muscular endurance aspect by doing more lower intensity, back to back climbs but not reaching falls or stalls.  I feel the level of damage, which isn’t a bad thing below a certain threshold, of falls and stalls is significant and easily too potent.

In addition to the more acute injury, CNU has been feeling a little rundown and tired in the mornings.  To avoid overtraining we’re going to pull back the morning runs to three times per week with two walks of the same 1 mile distance.  In addition, CNU has to get religious about his sleep.  Less than 8 hours per night with increasing exercise volume is a path to danger and problems.

One thing in the training you haven’t heard me talk about much is nutrition.  Nutrition is critical, but it’s a layer I asked CNU to focus on…but not let it derail the training progress.  There will be more coming with regard to nutrition in the future.

Client Numero Uno – New PR

Well in yesterday’s max effort indoor climbing session, CNU complete his highest rated route ever at 5.10c!  While it wasn’t the cleanest run and there were some falls and stalls, he got the to top!  That route will definitely be back in a future climbing session to send it (climb without fall or stall).

CNU attempted the 5.10b he’d gone in for and an unfortunate hold twist (the hold twisted on the wall, which doesn’t happen outdoors) he got a little spun up and couldn’t complete the route.  This brings up an excellent point of training however.  In future climbing sessions, we may put in some sort of training to practice the ability to self-calm and not let the adrenaline negatively affect the climbing.  I’m not quite sure how to do that yet, but I’ll have to look into it.

Well that’s all for this post, hope you see a new personal record in your endeavors!