The Bachelor's Shopping List - The SMARTER Version

Over a year ago I posted some dribble about what I am currently eating and "cooking" to remain lean and healthy.  As I mentioned previously, I've recently gained some long overdue insight in the area of nutrition and "dieting."  I want to share with you my newly revised edition of the bachelor's shopping list.

The same basic rules apply:  I still have no one to cook for me (say it together..."awww, poor guy"), I still can't cook worth a lick, and I still like to make my trips to the grocery store quick and cheap!  Although the cheapness of this list has all but gone away due to the influx of organic foods, the cost is more than worth the benefits! 

I'll give you the staples of my diet and a little insight to why.  Here we go:

1. Organic milk - Refer back to my previous post about the negative effects of regular old dairy.  I used to drink almost a half gallon of homogenized milk a day!  No wonder I have/had so many issues with inflammation.  I only use it in my oatmeal, tea, and coffee.  No more "glasses" of milk of any kind for this guy.

2.  Cage-free brown eggs - I make an omelette EVERY morning with two or three of these bad boys.  Don't worry about the cholesterol in the yolks unless you have severe cholesterol issues.  Research shows that the cholesterol in eggs won't effect you all that much if you exercise regularly and don't have already have high cholesterol.

3.  Organic baby spinach - I put about 1/2 cup in my omelette each day, use it for all my salads, and also top every sandwich (when I eat them) with the stuff.

4.  Organic green peppers - Again, these are added to my daily omelette, tossed in my salads, and on top of my sandwiches.

5.  Frozen mixed berries - If you make protein shakes and don't include these guys, what are you doing???  I'd be lost without them!

6.  Bananas (organic if you can) - They come pre-wrapped and travel like a gem.  Nutritious and convenient!

7.  Nature's Promise organic turkey cutlets - Throw them on the Foreman Grill and use them for a variety of different lunch and dinner options.  They're very thinly sliced and great in salads, wraps/sandwiches or all by themselves with some veggies.

8.  Frozen veggies - Yes the microwavable kind (steaming, grilling, or boiling veggies counts as cooking, so I don't do it).

9.  Natural cheese - OK, this goes against my anti-dairy thing, but I can't have an omelette or a wrap/sandwich without one HALF of a slice tossed in.  I am human.

10.  Orange juice - I know it's loaded with sugar, but a small glass first thing in the morning tastes SO good!

11.  Green tea - No brainer

12.  Newman's Own organic vanilla caramel coffee - Again, a no brainer

13.  Truvia sweetener - I need it in my coffee and/or tea, so I try to keep it "natural"

14.  Organic apples - Almost forgot them...a must have!

15.  Oatmeal - I use Nature's Promise organic rolled oats.  I just add organic milk and pop it in the microwave.  Its actually better tasting than any other regular old oatmeal I've had.

16.  Emerald cocoa roasted almonds - I keep them in my car.  For a quick snack, grab a handful and you'll feel like you just had a dessert!

17.  Skippy natural peanut butter - This is probably my favorite thing on the list.  I include it in EVERY shake and hammer down a tablespoon just about every time I walk past the pantry.

That's really all I can think of right now and I know what you're thinking, "he has to eat more than just this."  I wish I could tell you that I did.  Other than my cheat meals or when I go out with friends, this is sadly about all I eat. I make as many different combinations of meals as I can with the above ingredients and also drink TONS of protein shakes as meal replacements and c'mon I'm a bachelor...I drink a fair share of my calories too :)

Let me know what you think of my new list and let me know what your shopping cart looks like.

You only get 1!

New Year, New Knowledge

It's no secret that the health and fitness industry is a constantly changing,hard to follow discipline.  You can go buy five different fitness magazines right now and there is a great chance you will find contradicting articles in all of them. 

From the way to train, the way to eat, the way to supplement, and the way to recover it seems that there is always some new trend or research to confuse the hell out of us.  How do you know which is right?  More importantly, how do we know which is right for you?

I wish I could give you that answer, but unfortunately I can't.  It takes some time to get to know your body and how it responds to different stimuli.  What works for you won't necessarily work for me and vice versa.  I'm going through the struggle myself right now and I want to share with you some knowledge that I have gained recently that already lead to some pretty exciting results.

Back in May I posted about things I'm currently excited about (currently being the key word).  In this post I'm going to list some new things I'm currently doing in my own experimentation to find the right mix to looking and feeling my best ever. 

I no longer want to be the guy who looks the same as he did three, five, or even ten years ago.  Being able to maintain a healthy weight and decent physique for over ten years is an accomplishment in itself, but my new desire to look and feel amazing over age 30 will take a little bit more attention to detail, focus, and sacrifice. 

Here are a  few things I'm trying that have definitely worked for me thus far and may work for you too:

1.  Increased Fish Oil Supplementation - I used to take 2 grams a day and wandered what the heck it was actually doing for me.  Sure it's great for the cardiovascular system, but I wasn't feeling that result.  The true benefits of proper fish oil supplementation include:  decreased inflammation, lower body fat, better skin, improved brain function, higher sex drive, and better recovery.  I increased my dosage to 6-8 grams each day and I gotta tell you, I've been experiencing ALL OF these benefits.

2.  Decreased (almost eliminated) Dairy Consumption - I used to drink close to a half of a gallon of plain old homogenized 1% milk a day...I now realize how truly harmful that was to my body.  Studies have shown the negative effects of dairy on the body.  Non-organic dairy is extremely inflammatory and has been linked to certain cancers and other illnesses. 

Now to say I went cold turkey and quit dairy all together after drinking as much as I did would be crazy.  I now only include organic milk in my oatmeal, coffee, and tea and stopped eating yogurt (I may consume some organic greek yogurt here and there).  I only recently made this change and can't wait until I start to feel the benefits of it!

3.  Decreased Carbohydrate Consumption - I've never done this before and I was worried about how miserable and worn down it would make me.  I limit my carbohydrate consumption to cheat days, breakfast, fruits/vegetables and my #1 vice alcohol.  This has been surprisingly easier than I thought it would be and it has had zero effect on my energy levels.  This is by far the biggest contributing factor to my decreased body fat percentage and improved appearance in the mirror.

4.  No More Program Hopping - It takes at least 4-6 weeks to find out if your fitness program works for you.  Aside from nutrition, this is the main reason that people look the same as they did for years even though they train hard and often.  They either program hop or do the same exact thing over and over and over again for years.  Neither of those methods work.  Plan to devote 4-6 weeks to a program, have a trainer or strength coach write the program for you, and STICK TO IT!  Program hopping doesn't work.

5.  Sprinting - Want to sweat, burn fat, and feel like an athlete?  Just sprint baby!  Either immediately after your strength training routine or on your non-strength training days plan to spend 15 - 25 minutes sprinting.  Some methods are better than others; like outside versus the treadmill and hills versus the track. The bottom line is that it all works.  Find your range and speed that you can challenge yourself with without risking injury and aim to increase those ranges and speeds each time you sprint.  This has helped me feel stronger, makes "cardio" tolerable, and has helped me stay injury free when playing sports.

These five things (amongst others) have definitely helped me achieve some pretty cool and exciting results recently and I think they can help you too.  It's always a challenge trying to find out how to improve the way you look and feel. Make it a goal to train, eat, and live smarter and it doesn't have to be so frustrating.  Your body will tell you what is working and what isn't and if it doesn't, your mirror will! 

You only get 1!

The Hangover Workout

Yeah that's what I said, "The Hangover Workout!" Here's the situation; you went out and partied a little bit too hard on Friday night knowing full well that you needed to hit the gym the next morning. Another issue is the fact that you have to be somewhere on Saturday afternoon by noon and you woke up at 10am. How can you get in a total body fat-burning workout and sweat like a pig to burn off some of those empty calories you railed down your gullet last night?

Simple...try the workout I came up with (and did) when I found myself in this exact predicament this past weekend! The entire workout including warm-up and stretching afterwards should only take you 30 minutes and I guarantee the Miller Lite will be flowing from your pores like a midday Florida rain storm. Here we go:

Warm-up - 8 to 10 minutes on elliptical, bike, or treadmill

Series 1 - 3 exercises, no rest between rounds

round 1 - 10 40lb. two-arm dumbell swings, 10 push-ups, 100 jump rope revolutions

round 2 - 9 40lb. two-arm dumbell swings, 9 push-ups, 90 jump rope revolutions

rounds 3 to 10 - work all the way down to 1 rep and 10 revolutions without rest

2 minute rest

Series 2 - squat, curl, and press

perform the 30lb. dumbell squat, curl, and press just as you did the previous series. Start with 10 reps, rest 15-30 seconds, do 9, rest 15 - 30 seconds, do 8, etc. etc. all the way to 1 rep.

2 minute rest

Series 3 - 2 exercises, no rest

alternate between kneeling cable crunch and dumbell shrugs

perform 4 sets of 15 repetitions of each move without rest

Stretch then enjoy your Saturday knowing that you burned some solid calories and feel better for doing so! You only get 1!

My "9 Rounds to the Ground" Challenge

Are your visits to the gym becoming stale, boring, and feeling more like a chore than something you enjoy? Did you ever try stepping outside those walls and giving yourself a good old fashioned and likely deserved butt-kicking? Try this challenge workout that I dreamt up and you'll be sure to get a great total body workout and burn fat like no other!

Here is what you'll need: a watch, a set of moderate weight dumbells (fit dudes 25 - 30 lbs., fit chicks 15 - 20 lbs.), a kick-ass playlist on your iPod, and some water.

Someday I'll actually post a video of some of my workouts, but for now enjoy my somewhat awful descriptive writing. Here is the challenge: "9 Rounds to the Ground"

Warm-up

5 minutes of dynamic movements (walking, jogging, heel kicks, hi-knees, jumping jacks, lateral shuffles, etc.) to break a light sweat and elevate your heart rate.

Start your timer and see how long it takes you to complete the entire 9 rounds. Rest as needed, but keep the clock running!

Round 1

20 Steam-engines each side (think standing bicycle crunch)

16 up-down planks (alternate from hands to elbows while holding plank position - 8 each)

10 burpees

20 crunches

* perform all four exercises in order repeating the series three times

Round 2

20 push-ups
20 speed squats (no weight)

20 bent over dumbell rows

20 alternating forward lunge (10 each leg, no weight)

* perform all four exercises in order repeating the series three times

Round 3

20 single arm dumbell clean and press (10 each arm)

20 crunches

20 push-ups

16 alternating jumping lunges (8 each side)

* perform all four exercises in order repeating the series three times - stop timer!

Round 4 - fall to the ground and curse me

Don't forget to stretch thoroughly afterwards and come back here to post your time.

HAVE FUN!

A Dozen Things I'm Currently Excited About

There are a few things currently keeping me going, motivating me, or downright rocking my little world and I want to share them with you. From food and drinks to clothing to websites to music to workouts...these things are just flat out STELLAR!

1. NO-XPLODE Pre-Workout Formula by BSN - This stuff has been around for a while but I was always the guy who just drank coffee or a sugar-free Red Bull before my workouts. I now know what all the hoopla has been about. The mind-blowing pumps, mental focus, and sustained energy I get from it has increased the effectiveness and efficiency of my workouts more than straight caffeine will ever do! Get it here: http://www.dpsnutrition.net/get_item_bs026.htm

2. These 3 songs: Usher - OMG, Eminem - I'm Not Afraid, and Big Boi - Shutterbug. I'm sure these three songs will all be over-played and ruined in a few weeks, but for now they just do it for me.

3. Clif Peanut Butter Builder's Bars - Awesome healthy snack! 270 calories, 30 grams of carbohydrates, 20 grams of protein, 4 grams of fiber, and it's all-natural.

4. High Intensity Interval Training - If you have not already incorporated this into your workout program, forgive me for saying this, but your training routine SUCKS! Nothing will tax your cardiovascular system and get you in fat-burning mode better and more efficiently than interval training. Google it, learn how to do it properly, and get going! Thank me later when you're constantly popping your shirt off this summer to show off your shredded abs.

5. Along the same lines... Challenge Workouts - these high-intensity workouts will beat a grown man to his knees. My favorites include: The 300 workout http://www.youtube.com/watch?v=ggiYjRelWgc , Ultimate Warrior Challenge http://www.youtube.com/watch?v=rZQqFZ-NEGw , and The Spartacus Workout http://www.youtube.com/watch?v=DkDrKytCpqU
Try them out and each time you perform them, try to do it better, faster, or heavier than last time. These types of workouts should only be done about once every two weeks as a supplement to your regular training.

6. Solid Colored Tees - If you are over the age of 28, not a professional MMA fighter and are still wearing bedazzled, artistic t-shirts (think Ed Hardy and Affliction) you should be filed in either the "douchebag" or the "you're not in college anymore, get over it" category.

7. Diet Green Tea Ginger Ale and Vodka with two limes - IT'S GOOOD!! Thanks Chris!

8. Along the same lines... Drinking Bud Light Lime at the beach - they just flat out go together like PB and J! Don't get me wrong, I am and will always be a Miller Lite guy, but at the beach for some reason, it's the BLL!

9. These two websites: http://www.tmuscle.com/ and http://www.thenategreenexperience.com/

10. Kashi Go Lean Crunch and Kashi Honey Toasted Oats Cereal in a freezer bowl - mix these two cereals in a freezer bowl (rinse a cereal bowl out with cold water and place it in the freezer overnight) with blueberries or bananas. You'll be hooked and you can thank me (or my buddy Jay) later for telling you about the frozen bowl trick! Your cereal and milk will stay ice cold and crispy the whole time you eat it.

11. EVOS Restaraunt - "Feel Great Fast Food" is their slogan and let me tell you, this stuff is great! I realize that the air-baked fries and chicken strips are not actually "healthy" as they advertise, but the "Tea Heaven" section featuring three different types of unsweetened iced teas, the turkey avocado wrap, and grilled steak wrap along with their low-fat vegetarian chili are spectacular! check em' out here: http://www.evos.com/

12. TRX Suspension Training - this may be a shameless plug, but I've been teaching a Group TRX Class at Harbour Island Athletic Club in Tampa for a few weeks now and I have grown to love this versatile piece of equipment. I have been using the TRX with my 1 on 1 clients for about two years now but this is my first dalliance with it in a group setting. Class is going great and the participants love it! I will be adding to my aresenal as a TRX Instructor by taking some group classes at Powerhouse Gym in Downtown Tampa and I am excited for the challenge. learn more about TRX here: http://www.fitnessanywhere.com/

What are you currently excited about? Maybe 1 of your "things" can become 1 of my "things." I hope you enjoyed this little glimpse into my "box."

You Only Get 1

TRX Group Class

Beginning on Monday, April 19th and continuing each Monday at 6am I will begin teaching a group TRX class at Harbour Island Athletic Club. I just had a brief TRX refresher session with a TRX guru and I forgot how versatile, amazing, and challenging this piece of equipment is!

The TRX is a revolutionary breakthrough in the fitness industry and suspension training is a great way to challenge not only your core but your entire body. Check out the details at http://www.fitnessanywhere.com/

I am excited to add this new teaching skill to my personal training arsenal and I look forward to teaching this fun and challenging class! Come join me!

Tampa Gym Home #2

Since starting as a new Personal Trainer at the Harbour Island Athletic Club on February 15th, 2010 I am finding out more and more why I love Tampa and what it has to offer. Although I am finding it more difficult to build a client base here than I did in the Washington, DC area a few years back, I think the future could be much more promising!

I have met some brilliant trainers already and have been picking their brains about the best way to get "busy" as my strong points are not in the "sales" department, but more in my ability to design PT programs and build strong relationships with my clients.

Beginning April 1st and running for 6 weeks every Tuesday and Thursday from 6:30am to 7:30am I will be offering an outdoor "Flip-Flop Camp." What is Flip-Flop Camp? It is simply a toned-down version of the more intense Boot Camps that are out there. Generally the clientele will consist of the following: beginner exercisers, overweight population, over 40 population, and those looking to learn the basics of strength and circuit training in a FUN atmosphere using minimal equipment.

Come join us and have FUN getting into better shape and enjoying the company of others trying to do the same thing!