Never Shop When Hungry!

Everyone knows they should never shop when hungry. I made that mistake yesterday and this is what I ended up with - all for dinner!



Sure, it's all veggies, it's all healthy. But I bought this on a Saturday night and I'm flying to Dallas for another week on Monday - and I hate to waste. :-/ Looks like I'm packing up this following recipe with me to take with me on the plane tomorrow. It has been awhile since I've posted a recipe and I made one of my favorite dishes last night; it's easy, healthy and a perfect one to share!

I think one of the things I love the most about this recipe is that it can potentially make a crap ton of food to last you throughout the week.

"Pork Loin and Veggie Hash"

Pork Loin
Any Veggies you want
Seasonings

I like to rub the pork loin with olive oil and then sprinkle on curry powder, garlic powder, and smoked paprika. For the veggies, I like to cut up a nice variety of low, medium and high starchy veggies, throw them in a bowl and toss with olive oil, salt and pepper. Throw it all in a pan and roast on 375 for 35 minutes. Let the pork sit for 10 minutes before cutting into it. Easy, simple, fast, inexpensive.



Right now, I'm trying to cut all sugar from my diet and remain strict paleo without going down the low carb route. If I consume a 'sweeter' veggie during my meals, such as a bit of sweet potato, butternut squash, or carrots, then I find that my sugar craves aren't as bad throughout the day. Of course, I can't just nosh on those three veggies alone, as I don't want THAT many carbs. :) I try to ensure I mix up the hash with healthy greens, like collards, brussel sprouts and broccoli.

I recommend going to your farmers market and buying up any and all veggies that look appetitizing to you and then spending just one hour in the kitchen, cutting everything up and making a big bowl of this hash for the week. You'll find that it goes well with everything - any kind of meat or even with eggs for breakfast.

The law of the farm

I'm in Dallas this week, as some of you know, and I've been communicating with one of my coaches, George, who is also my nutrition guide, via email concerning my diet. I was telling him how hard it is to be patient, and how I'm worried I'll be a certain eating plan and then months down the line, we find that it was the wrong one and I have to start over and lose all the months of trying. He responded by quoting the following article.....it speaks volumes......

"This is an old message from a strength coach named Mike Boyle. Seems like a good time to share it...


I think I remember Stephen Covey in his book Seven Habits of Highly Effective People making reference to what I believe he called “the law of the farm.” The reference was meant to show that most of the truly good things in life take time and can’t be forced or rushed. Covey described the process of farming and alluded to how it requires patience and diligence to grow crops properly. In addition, farming requires belief in the system. The farmer must believe that all the hard work and preparation will eventually yield a long-term result.

As a strength and conditioning coach, business owner and personal trainer, the concept has always stuck with me. The process of exercising is much like farming or like planting a lawn. There are no immediate results from exercise and there are no immediate results from farming.

First, the seeds must be planted. Then fertilizer (nutrition) and water must be applied consistently. Much like fertilizer in farming, too much food can be a detriment to the exerciser. Only the correct amounts cause proper growth. Overfeeding can cause problems, as can underfeeding. As I sit and wait for my lawn to sprout or crops to grow, I feel many of the same frustrations of the new exerciser. When will I see results? How come nothing is happening? All this work and — nothing.

The key is to not quit. Have faith in the process. Continue to add water and wait. Farming and exercising are eerily similar. Continue to exercise and eat well and suddenly a friend or co-worker will say, “Have you lost weight”? Your reaction might be, “It’s about time someone noticed.” Much like the first blades of grass poking through the ground, you begin to see success. You begin to experience positive feedback. Clothes begin to fit differently.

When my friends or clients talk to me about their frustration with their initial lack of progress in an exercise program, I always bring up the farm analogy. We live in a world obsessed with quick fixes and instant results. This is why the farm analogy can be both informative and comforting.

An exercise program must be approached over a period of weeks and months, not days. The reality is that there is no quick fix, no easy way, no magic weight loss plan, no secret cellulite formula. There is only the law of the farm. You will reap what you sow. In reality, you will reap what you sow and care for. If you are consistent and diligent with both diet and exercise, you will eventually see results. However, remember, much like fertilizer and water, diet and exercise go together.

Try to grow crops or a lawn without water. No amount of effort will overcome the lack of vital nutrients.

The law of the farm.

Plant the seeds.

Feed and water properly.

Wait for results; they will happen, not in days, but in weeks and months.

To your success,

Mike Boyle
http://www.FunctionalStrengthCoach3.com
http://www.OnlineBodybyBoyle.com"

Tuesday's Progress

I personally do not like to write out my blogs each day with a list of food I ate and what my WODs/results are. Nothing against people who do that; whatever helps people stay accountable, more power to them. My food isn't that fantastic and I'm not busting out Josh Bridges and Katie Hogan like WOD results so I don't see the need in doing it on my blog every day.

However, this week will be somewhat different. Since starting a whole new training program last week, I wanted to track my progress between the weeks, plus stay accountable for with my Whole 30.

Le sigh....life again throws me a curve ball. I'm starting to really love this program and now, I'll be in Dallas on Mon thru Fri for atleast the next 3 weeks :( I'll get programming emailed to me from my coaches, but it's not the same. I'll miss the benefit of having them watch me and correct my form. Oh well. I'm lucky to be healthy and with a job, so I can't bitch too much.

Tuesday's WOD:

45 mins Prior to Rowing: Lots of stretching, plus 1 push up OTM every minute for 20 minutes.

5K Row at 530p: We did this on the first day of Row Club 6 weeks ago so this was a re-test. Totally sucked; it was hot and humid out today and I swear I lost 5lbs of sweat. Did it in 22:50 w/ a 2:17 split; last was 23:29 w/ a 2:20 split. Shane said that taking 2-3 seconds off your split is the norm so atleast I did that. Rowing a 5k is my least favorite thing to do in this world.

Deadlift at 630p: 3R x 5; 2 warm ups, 3 working. Last week I ended my 5R x 5 with 3R of 200lb; got really ugly on the 4th so stopped & didn’t count it. This week, I worked on my breathing and I used runner’s body glide on my quads. Ended up doing 123-155-175-200-210 (2). My 200 x 3 looked really good tonight; so much better than last week!! My 210 wasn’t so hot; but Calvin watched the whole time and pointed out my problem areas; my upper back is weak and my inner quad is weak. So I have some exercises now to strengthen those. But my improvement in breathing from the 200 last week to the 200 this week was night and day. Progress :)

Shoulder Press at 700p: 3R x 5; 35-50-60-70-75. Nothing exciting here. 75x3 is probably a PR as I’ve never really tested at this.

Although I had about 56 hours of rest between hiking on Sunday morning and working out on Tuesday night, I was super beat after this class. I made sure to drink some natural, no sugar added coconut water in between classes to replace my electrolytes, plus I did about 45 mins of stretching/rolling prior to row class. Watched Josh Bridges (BW ~160lbs) doing 375lb Deadlifts tonight; definitely motivating.

Meal 1: Leftover Broiled Salmon, Sauteed Zucchini in Coconut Oil
Meal 2: Sausage, 2 Eggs and Berries
Meal 3: Broiled Sea Bass w/ Salad (Spinach, Cherry Tomatoes, Olives, Bell Pepper, Strawberries and lots of Bean-o)
Meal 4: PostWOD: Chicken Breast, Chicken Thigh, Beets & BCAAs

No soreness today from last night; I thought I'd atleast be sore in the booty between all the rowing and Deadlifts. My back is a little tight but no worries there.

Today was a killer. It’s getting humid and hot, even at 7am, especially in the back of the gym!

7am Group Class:

15 AMRAP Testing Day
10 Hand Release Push Ups
15 Wall Balls (20/14)
20 KB Swings (24/16)

I got in 5 rds + 25. Push Ups were 5-7 each set, Wall Balls were 10/5 and KB swings unbroken. I was dripping sweat so bad. The average was 4-7 rounds. Rest the rest of the day until CFE at 630pm. Yes, 2 a day for 2 days in a row. But then just one a day for the next 2, then some rest!

Meal 1: Chicken Breast, Chicken Thigh, Beets & BCAAs (830am)
Meal 2: Leftover Broiled Sea Bass w/ steamed carrots (1130am)
Meal 3: 2 Eggs, 2 Bacon & Berries (4pm)
Meal 4: Steak w/ steamed broccoli & mushrooms (8pm)

And before you call me out, my bacon is Whole 30 approved :)

Strength and Fitness Goals

I realized yesterday that I spend hours each week talking about, thinking about and planning for all of my nutritional goals. And yes, I know all of this thinking-talking-planning is important, but I feel like I have been neglecting any strength and fitness goals as well. I do keep up with going to all of my scheduled Crossfit classes, but except for a few ideas that randomly float around in my head, I haven't actually set any goals lately.

So yesterday while I was sitting on my couch, lost in the awesomeness that is Game of Thrones, I decided to grab one of my many log books and right out, on the first page, all of my Strength and Fitness goals.

Without further adieu, here they are:

5 Pull Ups - 7 Pull Ups - 10 Pull Ups
1 Dip - 3 Dips - 5 Dips
215 Back Squat - 225 Back Squat
275 Deadlift - 300 Deadlift
BW Bench Press
1 Muscle Up
15 Push Ups - 20 Push Ups - 25 Push Ups
1 HSPU - 3 HSPUs - 5 HSPUs
15 DUs - 20 DUs - 30 DUs - 50 DUs
8:30 minute Mile
Whole 30

My current Back Squat is 200, Bench Press is 130, and Deadlift at 255. I'm pretty sure I can get the 1 Dip, the 5 Pull Ups and maybe the 15 Push Ups now, but I need to retest this. And of course, the format is, once I get the first goal, I move on to the second...ie...once I get 5 Pull Ups down, then my next Pull Up goal is 7, etc.

My Whole 30 started yesterday, with the stipulation that I am allowed 1 packet of Stevia a day in my morning coffee. It's that, or no Whole 30. But you know, I don't feel bad; this is my diet, so I need to do with it what I need to do for me and no one else.

I've had a couple of people offer me suggestions on some training tips to get me to these goals as fast I can; I will post future blogs on some of the training methods that I am doing and any results.