Meditation of the Day : Nothing in this world can take the place of persistence. Talent will not. Nothing is more common than unsuccessful men with talent. Genius will not. Unrewarded genius is almost a proverb. Education will not. The world is full of educated derelicts. Persistence and determination alone are omnipotent.
Paleo vs Primal vs Zone: You Choose!
I have compiled the information below about Paleo, Primal, and Zone. You can read, research, and decide for yourself what is best for you. This is my simple-minded attempt at a page of information for those interested in changing their eating habits. I am by no means an expert and have only just compiled information for you to view and study and decide what works best for you. Feel free to ask any of the coaches for information.
Check out the CrossFit Mayhem Food Blog for recipes and information.
The paleo diet essentially allows lean meats, fish, veggies, some fruit, tree nuts (not peanuts) and seeds, little starch, and no sugar. This excludes… grains, legumes, white potatoes, dairy, and corn. Think about it this way… the things that are excluded are the food items that people are more often allergic to or just have issues digesting. White potatoes and corn just turn into sugar.
The Beginner’s Guide to the Paleo Diet http://www.nerdfitness.com/blog/2010/10/04/the-beginners-guide-to-the-paleo-diet/
The Paleo Diet - http://thepaleodiet.com/
The primal plan allows foods like the paleo diet, but includes some dairy. Such as creams, butter, greek yogurts, and some cheese (but don’t go overboard).
The Definitive Guide to the Primal Eating Plan - http://www.marksdailyapple.com/definitive-guide-to-the-primal-eating-plan/#axzz21dppwIBH
Getting Started with Mark’s Daily Apple - http://www.marksdailyapple.com//welcome-to-marks-daily-apple/#axzz21dppwIBH
This plan is much more rigid. There is weighing and measuring and lots of planning to this one because each meal or snack is in blocks. You have to really lay your meals out ahead of time. This is great for a person who wants to really watch everything they eat and is organized. It does allow for some grains, but some people will choose to do a cross of paleo/zone. This would exclude the grains and only include for the paleo foods. I am honestly not as familiar with this one. I am not organized enough to try it really!
Zone Diet Explained - http://crossfitimpulse.com/the-zone-diet-explained-edited
Zone Diet Meal Plans - http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf
A couple good resources about eating right -
The last days of the low-fat diet - http://grist.org/scary-food/2011-03-04-low-fat-diet-fad/
YouTube Video – Mind your Mitochondria http://www.youtube.com/watch?v=KLjgBLwH3Wc
Tips for snacks:
Steve’s Club - http://stevesoriginal.com/
Irwin’s Beef Jerky (http://www.irwinsbeefjerky.com/ - a locally owned company). You can buy it from different places around Cookeville or online.
Cattaneo Bros - http://www.cattaneobros.com/ - they also have jerky and personally I liked it better than most because they also carry a thin cut that is easy to eat, and great flavors!
Paleo Snacks - http://paleodietlifestyle.com/paleo-snacks/
More snack ideas - http://www.multiplydelicious.com/thefood/2012/01/paleo-snack-ideas/
Paleo People - http://paleopeople.com/ - you can order snacks online (I haven’t personally tried it, but let me know if you do).
Just a note – if you are a Costco person they do have a large thing of almond butter for under $6.
You can find recipes all over the web. Some are great, some just require too much stuff that I don’t keep in my house. I will gather some recipes and post them online for you to try! If you find a favorite, feel free to share with us! Here are a few sites:
Everyday Paleo – everydaypaleo.com
PaleOMG – paleomg.com
PaleoPot – paleopot.com (Crock Pot Recipes)
CrossFit Mayhem Food Blog - crossfitmayhem.blogspot.com
Primal Blueprint Cookbook - http://www.amazon.com/dp/0982207727/?tag=pfindex-20
Primal Blueprint Quick & Easy Meals - http://www.amazon.com/dp/0982207743/?tag=pfindex-20 (I haven’t used this one yet, but love the Primal Blueprint Cookbook and it’s the same authors)
Paleo Comfort Foods – one of my favorites - http://www.amazon.com/dp/1936608936/?tag=pfindex-20
Everyday Paleo – another common one used by a lot of people (she also has a great blog) - http://www.amazon.com/dp/098256581X/?tag=pfindex-20
Paleo Food – online cookbook - http://www.paleofood.com/ (I just found this one and will have to try it!)
(farmers market, coop, bulk)
I realize that when you make this change, you will spend more money. And, while organic and grass-fed are optimal, I know that it isn’t always feasible or affordable.
Good, low-cost vegetables and fruits — try the Farmer’s Market. There is a mix of organic and non-organic farmers. You can get things for a good price and lately it has been packed!
Bulk meat – if you can afford it and have a place to freeze meat, consider purchasing it through a local farmer. It will usually run market price plus processing.
If you can’t do the bulk meat thing… a great place to get some meat is Spring Street Grocery. No… it’s not grass-fed, but they do have butcher’s there cutting it and they tend to run some good deals on their meat… like 5 for $20 (steaks, meat, etc.)
For those on a budget (including college students) the farmer’s market is a great place, but if you need to (for mostly staples only… doesn’t have a lot of specialty items) try Aldi’s. Just remember you can only use cash or debit, you bag your own groceries (or grab some of their extra boxes) and you will need a quarter to release a shopping cart.
I don’t shop at Wal-Mart for my own reasons, but I am sure they (and other discount stores) have a good selection at some good, low prices for those on a really tight budget
Kroger is my shopping place, but I realize it is a little more expensive. Look for the good deals each week and perhaps that will help you.
Good Shepherd (Cookeville, TN) has some things. They also offer a 10% TTU discount. Good Shepherd is great for specialty items or some things in bulk.
TIPS for a PALEO, PRIMAL, or ZONE 30-Day Challenge
Here are some things I learned from when I started my first (and second) 30-day challenge:
Try your best! It will be a bit tough at first because most people are used to the quick carbs they can grab. Plan your snacks!
Paleo is a great way to cut out foods that could be causing you issues. You can always add things back when you find they are not an issue.
I loved bread! LOVED IT! I thought for sure that would be the worst thing to have to cut out… guess what… it wasn’t! After 30 days of not eating it, I have never returned to eating it like I did before because the way it makes me feel overly bloated and full.
As for milk… I am not a milk drinker. I like the occasional yogurt and creams and butter, but milk… no! That was the one thing that I actually did add back after doing the Paleo challenge the first time. Strange huh… I loved bread and didn’t care if I had it anymore, didn’t like milk… but wanted dairy back.
Some people like to have a cheat meal and some do not. I prefer a cheat meal to make sure that I nip those cravings in the bud (we all have our faves and mine is ice cream!), but if you feel it might cause you to waiver too much… don’t.
Try different recipes and new things. I had to start being more creative. When I eat fajitas or sloppy joe (i’ll post this recipe later), instead of tortillas or bread I put it on a bed of raw baby spinach! It really is good!
Last… try to do your best during this 30 days. Eat as clean as possible! But if you have a bad day… chalk it up to that and start clean the next day!
Let me know if you have any questions. I will try to help the best I can. You can also ask any of the other Coaches as well!
The sheer hell of a sports massageDeep tissue massages that are designed to help sportsmen recover after exercise embody the truism that where there's no pain, there's no gain, writes Andrew GriffithsKneedling out the pain: sports massage is not for the faint of hear
Most would call stumbling out of bed first thing in the morning and stepping on a golf ball in your bare feet an unfortunate accident. But not, I recently learnt, a sports physiotherapist.
“No, I’m not joking,” said therapist Vaska Stefanova, as I gingerly dressed myself following a good pummeling. “Stand on the golf ball with the ball at the sole of your feet and put as much weight on it as you can bear. It will replicate what I was doing to you before with my fingers.”
She meant when I was screaming in agony five minutes earlier while she was using the wall for leverage and digging her finger into my foot.
This sports massage thing … it hurts. And this thing with the golf ball … it really hurts. I feel like we're working up to the 'blind 3am stumble to the toilet and standing on an upturned plug' therapy.
A haphazard quest for health and fitness had brought me to Vaska's small consulting room. After a few weeks of building up the running, my legs had started to stiffen and complain. I'd hobbled into a hostile realm of pain, and sports massage was suggested as a solution. I wasn't sure at first, thinking this kind of thing to be the preserve of the serious athlete or the idle rich. Unfortunately, due to an aberration in the space-time continuum which had left me mortally bound to a life I was now forced to live in error, I was neither.
The word ‘massage’ though did conjure up vague, relaxing motifs, such as tea lights and pleasant music plucked out on a sitar. So I thought I’d give it a go, by way of some small compensation for the cosmic cock-up thing.
In the cold light of the consulting room, Vaska laughed when I inquired after the candles and the wafting music.
“Sports massage is everything but pampering,” she said. “It can be quite uncomfortable at first.”
She began with what she called a ‘postural assessment’, which involved me standing there in my boxers while she circled me slowly with a critical look in her eye. I felt like a second hand car.
But within a couple of minutes she had identified the reasons why I have suffered half a lifetime of bad knees, ankle tendons and back. I have lateral hip rotation and forward pelvic tilt, apparently. Who knew?
“Right Andy,” she said, ominously. “First we are going to find your pain threshold, then we are going to operate just beneath it.”
As a sales pitch it left a lot to be desired, but for honesty, it scored ten out of ten.
Vaska talks of ‘good pain’ and ‘bad pain’ and as she worked I realised that this was ‘good pain’. My spine soon testified as much, emitting a satisfying click as it regained its natural alignment.
It was my legs which required the most attention, though. My calves and Achilles tendons were both brutally tight – a problem which painfully manifested itself in the ligaments in the soles of my feet and heels. Hence the golf ball treatment.
“It is called Plantar fasciitis.” she said, chatting away as her fingers gripped my hamstrings like one of those claws which picks up old cars in a scrapyard and drops them into the crusher. “It is not uncommon in people of your age.”
A few days of playing the ‘let’s see how long we can stand on a golf ball’ game in the mornings and the pain had been downgraded from ‘f***ing agony’ to ‘bloody painful’. It was progress of sorts. After a few weeks, rocking my bare foot around that hard little golf ball was beginning to feel like, well, good pain.
Sports massage works deep in the muscles, realigning the muscle fibres and connective tissue, and flushing away the toxins. Regular sessions will increase joint mobility and flexibility, and reduce the risk of injury during exercise.
A session a week takes between 45 minutes and an hour for the full body drubbing, and it really does put a new spring in your step that lasts for a few days afterwards.
For my own condition of Plantar Fasciitis, time seems to be the great healer. Regular sports massage sessions are helping though, combined with calf muscle and Achilles tendon stretching and strengthening exercises.
There is no magic cure, but a vigorous session a week in the firm grip of a skilled sports therapist and I am beginning to take a brisk step in the right direction.
Yoga is a more well-rounded approach
There are several reasons yoga is a more balanced way to do strength training:
I advise clients who are just trying to stay fit and healthy (not do body-building) to get a mix of both body-weight exercises and workouts using weights or resistance tools. Many studies have shown that the more variety in your workout routine, the faster you’ll see results.
Note that body-weight exercises also include good-ol’ pushups, squats and other calisthenics — any type of movement that requires you to hold or lift yourself up with your limbs.
While the most important thing is to find a form of exercise you love and can see yourself doing as a lifelong habit, I encourage my clients to continally try new and different forms of exercise. If you include many types of workout techniques, you’ll continue to test and push your body in different ways, and you'll keep growing as a fitness enthusiast and as an individual.
Which yoga poses are best for developing strength?
Yee explains that certain types of yoga poses build muscle tone in different ways.
“Challenging arm balances and inversion poses are very effective for building muscle strength,” he says, “because they flex groups of smaller muscles — not just the major muscles you work with a weight machine — to support the body’s weight during the pose.”
“Holding standing poses such as the Warrior Poses andTriangle Pose is great for strengthening the leg muscles.” he adds. “And in balance poses such as Tree Pose, one leg has to hold up your entire body. So you’re increasing your strength just by putting your weight on that leg.”
By holding the positions longer, doing more repetitions, and learning new yoga poses, you can make your yoga practice more or less challenging, just as you can with traditional body weight exercises like squats and lunges. Just don’t try to go straight to the advanced yoga videos and poses like arm balances to get on a fast-track to “cut” arms. Start with basic yoga poses at a class
Any specific questions feel free to comment at