Week 2 of the 30 Day Challenge

At the end of Week 2 of the 30 day Challenge I have found some comfort in my nutrition routine. I am a person who could eat the same meals over and over again for a couple months. I admit I am a little bored of the challenge because there is no challenge anymore. However, the benefits continue to show up.

VARIETY
As you know, dessert was the toughest meal for me to find a non dairy, sugar, or gluten option. My weakness was eating cookies or s'mores because they were easily available. Once I kept them out of sight they were out of mind, but my hunger to eat something sweet before bed had not gone away. So I got creative to find other options. Fruit smoothies and protein shakes have become a staple. The protein I use is the one "dairy" source that I allow in. I am not a believer in soy protein bases and ultimately try to avoid soy on all levels.

BREAKING HABITS
Another option I found was to fill up a little more than usual for dinner and go to bed without dessert. It has helped me break my psychological habit of always eating before bed. I was always so used to eating anything before bed and honestly have not missed dessert for several years until now. There are also strong habits that people have not related to the taste of food, but also the mindset of eating.


FINAL OBSERVATIONS
I am sleeping pretty well and not waking up as many times during the night. I am snacking a lot more on nuts and dried fruits. This is something I am trying to slowly weed out of my diet habits. My lifting performance has not changed at all. I am in the process of reteaching myself my Olympic lifts and continuing to better my coaching through my own trial and errors. The soreness post-training is what I expected it to be along with my recovery.

If you have joined this challenge or are eliminating any foods in your diet, comment below! When you share your journeys it continues to inspire everyone else along theirs.

Week 1 of the 30 Day Challenge

My 30 Day (no gluten, no sugar, no dairy) Challenge has not been easy. Going into week 1 I didn't expect it to be too harsh or ever reach a point of regret. However, Day 2 I was asking myself, Can I really do this?

Let's take a step back real quick. I am doing this challenge solely for the purpose of experimentation. If I am ever training people who are considering trying gluten, sugar, or dairy free nutrition, then I will be bale to give them a first hand experience. It may be different because I am eliminating all 3 at once, but I am still experiencing the "change" in nutrition. This is not a lifestyle change that I want to make because to be honest, I do like bagels and sourdough break and I believe there is a time and place for it.

DOOMSDAY

The first 3 Days were the worst for me. I was surprised on Day 2 after my lunch how much I was craving sugar. A cookie, brownie, chocolate bar, anything. I am big on dessert each night and after 1 night of not having it my mind and stomach were freaking out. It has been very eye opening to my body having a sugar addiction. This is definitely something that I will make a change in the future to not rely on a sugar packed dessert each night.

THE RESULTS

Up to this point I have found a few great outcomes from eliminating the big 3. First, I have been sleeping better on a more consistent basis. On 5 out of 7 nights I have slept an average of 8 hours a night like a rock. The other 2 nights my sleep schedule was off due to a late work night and a late weekend night.

Second, my training performance has not decreased at all. My numbers have been on point for my Olympic Lifts and upper body pushing. My legs have been a little more sore than usual, but that could be due to a new program I started last week.

Lastly, I have become a lot more creative with my meals. People think you have to rely on salads all day everyday, but I am enjoying what I am eating while only eating a salad for dinner which is normal. I am eating a ton of lean meats and fish, nuts, berries, vegetables, and fruit has become a sweet treat throughout the day.

FUTURE PREDICTIONS

Heading into the next 2 weeks I want to make sure I am not getting bored of what I am eating. I believe a lack of variety or enjoyment in any nutrition plan will ultimately lead to failure over time. Also, I need to find more recipes, that follow my challenge, that provide more of a crunch. I miss the bread texture and taste. 

30 Day Challenge!

I have decided to start a 30 day nutrition challenge. Not because I don't eat healthy, not because I am trying to lose weight, and not because I am trying to cleanse. Rather I want to see what all the hype is about eliminating certain foods out of my diet. In this profession, experimenting on your body is the BEST experience you can get to be real with your clients and give them your best opinions. Like my mom always said, "Don't say you do not like something before you have tried it." 

THE CHALLENGE

Eliminate the following:

Gluten, Refined Sugar, Dairy

Entering this challenge I am not concerned about the gluten, but I am concerned about the dairy and refined sugar. Personally, I struggle with refined sugar because dessert is usually where my nutrition goes to poop. However, I have set myself up with the necessary support to do this.

TIPS AND TRICKS

First, if you want to join this 30 day challenge with me, go for it! Do not hold back. Here are some tips that may help along the way.

1. Make sure you have a friend to do it with. Accountability is key and will help you in the long run.

2. Know what is in your foods! Do not guess or hope that something is not in there. Do the research.

3. Plan out your meals so you know what is coming.

4. If you are going to do this, keep a journal about how you feel or what changes you may see.

HELP

If any of you have tips for a challenge like this, thoughts on substitute foods, or any advice I would love to hear it. Nothing in my training regimen will change (oly lifting, power lifting, single leg training) or my sleep schedule. I will update you all as much as I can about my journey and I hope you share about yours as well.

Good luck!

Choosing 1 Exercise for Life...

The following post is from my work, Prevail Blog.

The team at Prevail has been talking about their favorite movements or exercises to do in their programs. Some of us love metabolic work and others are more strength based. So we proposed the question: 

IF YOU COULD ONLY DO 1 EXERCISE FOR THE REST OF YOUR LIFE, WHAT WOULD YOU CHOOSE?

Office Manager jade MUNDELL:

I would probably say a Tabata of some sort because they are quick, intense an effective. I like that I can add them into any workout to boost metabolic work. Also, if I’m short on time, I can do one anywhere with no equipment.

Coach jacob GOODIN:

I suppose I would have to say the deadlift. It uses and coordinates more muscle mass then any other lift.  It also builds posterior chain strength, a nice bootay, and when coached correctly can help fix a host of postural problems.  Plus, nothing feels better than ripping huge weights off the floor and then dropping them.

Coach juliann LYNCH:

My number one is a deadlift, but I love the push up as well. They require great scap and core stability through out the entire exercise. Plus, they can be done is so many different ways to alter where the workload is concentrated and body tension is really needed.

Coach peter BLUMERT:

The Snatch. It has/teaches all the components of pure athleticism: mobility, stability, technique, power, strength, balance. More so than any other exercise, if I can still do a full squat snatch in 30 years from now, I will be a very happy old man. 

Coach chris ECKLUND:

If only one: Clean - Front Squat - Jerk (from the floor). Probably a 2:2:1 ratio. Great posterior chain pull from the floor (and relatively light for us old guys). Helps maintain hip and ankle mobility, grip strength, upper body pulling patters.  Good scap stability and dynamic pull. Triple Extension explosive movement. Love front squats, so I like this combo because it gives rise to various catch heights (catching high into a full squat, catching low in a squat). Also, the jerk for upper body push and shoulder girdle stability.  Good eccentric shoulder press pattern.

Coach daniel GUZMAN:

I would choose any form of the Clean (from the floor or hang, high catch position or low catch position). First, the clean is a movement that I have a lot to work on and I know I could continue to learn and perfect my clean for the rest of my life. It is a dynamic movement that calls for specific direction and rate of force development by recruiting  typeII muscle fibers. One of the top choices for athletes as well.

S&C in a High School Football Setting

This past month I have been grinding day in and day out to learn as much as I could working with a high school football team. Unfortunately it has taken me away from my blog content, until now. Fortunately, I have taken away so much more experience and knowledge that I can now share with my followers.

1. START WITH THE BASICS
Any solid S&C professionals know that the more individualized a program is for an athlete, the better you can address their needs/wants. The only problem is that as your numbers increase your coaches to athlete ratio can exceed a manageable number. The danger then becomes not being able to correct an cue every athlete appropriately.
So how do you approach large team training. You start with the basics. Choose the movements that are of highest value and start everyone at the same level. With any team I might choose to work on a neutral spine, eccentric loading, and mobility of the hips and ankles (leading to oly lifts, squat, hinge, push, pull, etc). Of course the team's past history of training could allow room for other foundational movements to take place. The point being is to start everyone equal and demand them to earn the movement. Some athletes are motor geniuses and might learn this in a week, while others may take a month.

2. LEARN YOUR ATHLETES NAMES
Some of the high school football players enjoy being on the team and only want to earn the jersey to wear every Friday night. That being said, they do not always show up motivated to train as hard as they can. That is an atmosphere that must be created over a period of time. However, by learning a few names and creating somewhat of a relationship with the players will show them you are not just a random coach trying to teach them to lift. We care about their success, safety, and experience in their sport and learning a name can show them you care.

3. BE WILLING TO COACH EVERYTHING
I am specifically talking to the coaches who are not running the training. I spent the first month with the team as an extra coach to help cue our athletes with positioning and technique. One day I could be coaching their hinge or squat station, the next day I might be working with them on their corrective or soft tissue work. Of course and olympic lift takes more coaching and cueing than an ankle mobilization drill, but they are all of importance and someone has to do it. So in everything you do, do it to the best of your abilities. Would I rather coach a higher difficulty lift, sure. But you can bet I will coach a mobility exercise to the best of my ability as well.

4. TEST YOUR ATHLETES
There must be a start and finish in your season, off season, etc. Therefore, you need to test your athletes to give them concrete evidence of the results they are getting from training. Also, coaches needs this in order to study their program and see the reasons why their athletes are or are not getting better. We want our athletes to know that every time we go into the weight room or onto the field it is with a purpose!

Also, here is an extra video of my deadlift update from 3 weeks ago. My goal is 300 by December!

This Week's Must Reads April 7

Here are some great articles to check out from last week!

Prevail Conditioning's Jill Latham shares a video on resistance training and protein intake.

Charles Poliquin on eliminating grains from the diet!

Precision Nutrition posts about nutrition for children. What should they be eating?

Wil Fleming writes an easy "start up" program to Olympic Lifting.

Enjoy this reads and have a great week!

Exercise Helps Cancer Patients

I have the privilege of publishing a guest post today by Melanie Bowen. It is great to submit guest posts every so often and this one is really special. She has done research on the benefits of exercise for cancer patients. This is an important subject and I really think you will all enjoy this. 

Exercise Helps Cancer Patients

It is no secret that there are many benefits of exercise. People are always reminded that exercise can help to reduce stress levels, increase energy levels, allow people to lose weight, and reduce the chances of acquiring diabetes. Until recently, many healthcare advocates encouraged cancer patients to refrain from exercising when they were in the process of getting treated for the disease. The false assumption was that if they did not exercise, they would have more energy to spend doing other things that they needed to do. However, this is no longer the case. Today’s healthcare officials encourage patients to still exercise while they are going through treatment and even after the treatment is completed. Exercise will allow the patients to have more energy, increase their muscle strength, and reduce the chances of the cancer returning; therefore, cancer patients should talk with their doctors about developing a safe exercise routine for them.

Chemotherapy and radiation treatments have the tendency to bring on a lot of fatigue for patients. The fatigue will vary and could even be more severe with certain cancers such as mesothelioma patients. With many patients, the fatigue is extreme and prohibits them from enjoying a good quality of life. Proper exercise can help to combat these effects. By properly exercising, the patients can begin to increase their energy levels, and in return, they will be able to enjoy a more independent and productive life. As the patients exercise, their bodies will release endorphins, which are feel good hormones. Therefore, not only will the patients begin to have more pleasant feelings, but they will also get an energy boost that will allow them to respond better to their cancer treatment.

A second result of cancer treatment is the weakening of bones and muscles, and as a result of this, many patients have been known to experience fractures and not have enough strength to handle the treatment. Both cardio and strength training exercises will help in this situation. These exercises will allow the patients to increase their muscle strength, and in return, their strong muscles will better protect their fragile bones. As the patients become stronger, the inability to respond positively to the treatment will be reduced. 

Chemotherapy and radiation are known to destroy cancer cells, which leaves the possibility of the cancer returning. However, exercise will help to strengthen the immune system, and this will result in the body having a better chance of fighting any cancer cells that may return. Therefore, patients should always be reminded of the importance of exercising during their treatments, but the importance of exercising after the treatment should also be emphasized. 

- Melanie Bowen -