291018 "The Key 3, A Simple way to View Nutrition"

I have always said that it is easier to change someones Religion than it is to change their Nutrition Habits. Nutrition Habits or rather ‘how we eat’ on a day to day basis is nothing more than refined habits that dominate our decision making process. What we understand of what is ‘good to eat’ or ‘how much to eat’ and even ‘when to eat’ is all predicated on how we live our lives through Routine. Questions come my way each week about specifics in Nutrition but also some very simple ones like, “Where do I begin this Journey?” . Today Im going to give you the KEY 3, a simple way to look at your Nutrition.

Eating should never be something that we dread. It also should not be something we think nothing about or treat like a reward system all the time. If you are reading this there is a good chance that you care about your Health and Fitness in some manner so the basis is there for bringing your Nutrition habits and performance into perfect symbiotic rhythm.

  1. Cut Sugar Out of Your Life.
    Sugar is useless to us. Literally. Refined Sugar is everywhere in our foods in the form of High Fructose Corn Syrup to make things sweeter and capture our brains undying passion for pleasure. Practically every food product that you have to UNWRAP has some form of sweetener in it. Real Food, like the stuff that comes out of ground also contains sugar. Fruits and some vegetables have a natural form of sugar that can be enjoyed but only in moderation. The reason is that Sugar causes INFLAMMATION all throughout the body and stresses your GUT and Digestive process. What could be an upset stomach today from eating Junk food with sugar can be Alzheimers, Arthritis, and even Cancer tomorrow. These are all chronic diseases from eating foods that cause inflammation.
    Start today by avoiding Sugar all morning long. Dont allow it to be in any of the foods or drinks that start your day. This includes Smoothies! Next, try it for 2 mornings. Then 3 Mornings and a Lunch time. Watch and see how well your body responds. Sugar is a drug and you may experience Headaches or cravings so be strong and think about the Future you, healthy and without addictions.
    If you can remove Sugar from your diet, you will do more for your long term health than any other recommendation I or any doctor can make for you going forward!

  2. Eat More Fibrous Foods.
    Every time you open your mouth and introduce food into the intricate system, which is your Digestive Process; you should be thinking about how it will effect you down the line. As we just discussed, Sugar provides instant stimulation to the brain and senses. Fibrous foods like Leafy Green Vegetables, Nuts and Seeds may not initially…. But the good comes later.
    Fiber does a couple really cool things inside your body. First, it acts as a scrubber for your small and large intestine. Fiber is undigestible food that can clear harmful bacteria and food waste from all hidden places in your digestive system. Understand that the Small Intestine, where most food absorption occurs, is a very sensitive and porous tissue. If you are eating shitty food, that tissue is constantly damaged and can have holes burnt into it from less than good choices you are making. These holes allow food, bacteria and disease to jump STRAIGHT INTO YOUR BLOOD. Fiber helps to clear all the bad stuff out and repair that soft tissue.
    Second, and perhaps my favorite part is that Fiber helps to FEED GOOD BACTERIA. Millions of Years ago some helpful bacteria found their way into our stomachs and we learned to co-exist with them as they helped to keep us healthy. And Im not talking about 1 or 2… I means BILLIONS of bacteria live in your GUT and you need to feed them. Fiber is undigestible material to us but not for Bacteria in your GUT. Bacteria live off the stuff and the best bacteria thrive on it. Having a GUT full of good bacteria means a healthy Immune System , sharper Brain Power, and even Stronger Muscles.
    Eat As many Dense Vegetables as possible from Broccoli to Beets, add in some Almonds and Cashews, and top it off with some Fibrous Meats like Fish and Grass Fed Beef for full benefits.

  3. Slow Down. Think Before You Eat.
    I can sit here and tell you what to eat and what not to eat all day long. For Years I have advised athletes on Nutrition but I stopped short of actually FEEDING THEM MYSELF. I unfortunately cannot hold your hand through this process. Changing your habits can be hard but if you start small I promise you, Success is Possible.
    I have very little pity for weakness of the mind. We live in an age where there are apps for everything, guidance at your finger tips and healthy options for food everywhere. If you have the ability to read a package or physically touch REAL food, then you can take control of your Nutrition habits.
    Choosing Food based on simplicity and ease is relative to your ability to SEE food in its true form. Slowing down and really putting value on Stopping at a Grocery Store for a quick bite to eat rather than a Fast Food Restaurant is one way to do it. Thinking about grabbing extra veggies and meat at the store to make 4-5 meals instead of just one so you have left overs is a great way to stay on track.

I have seen amazing things happen to people when they unveil their own truths about the old they eat. Literally, if you find out how to change your habits, your Life will improve. I put 100% faith in that claim. When we are healthy on the inside and feel good because we are eating good, then positivity can spread all throughout your life.

Give these points a try and feel free to reach out to me for anything you might need. I am behind you. This is my passion and I WANT YOU TO SUCCEED. Live Fully, Live consciously and LOVE yourself. Ill be back to bring you more of the good next week.

Programming Notes 10/29-11/2 *** This is week 1 of the Sprint/ Deadlift exposure cycle. Sprinting means ALL OUT effort. Ensure that you are warmed up properly and that your path to sprinting is as clear as possible. If you need, take one practice sprint at 85% to test out the legs on this first exposure. Week 1 of Deadlifts doesn’t have a heavy set but rather a test of your hamstring durability in Mondays workout. Mobilize and destroy these workouts.

500m Row
12 Bodyweight lunges
10 2X Mountain Climbers
8 Barbell Good Mornings

Lunge Flow:
7@ Each
-Ankle Roll Outs
-Hamstring Pulses
-Elbow To instep + Reach
-Samson Lunge
-Pigeon Stretch

Skill Work:
Weighted Step Ups
3X 5 (Each Leg)
*May stay at one weight or build.
* Hold DB’s at waist


15 Overhead DB Lunge Steps (1 Db only @ 50/35#
9 Deadlift 275/185
-Max Cal Row In Remaining Time
*Rest 3:00
*Repeat for 3 Total AMRAPS

High Knee Pull 
Quad Pull 
Squat 180 **stepping the leg high over hip, swing opposite leg to 180, squat
High Knees
Butt kickers
Marching High Kicks
Straight leg shuffles
Fig 4 Drill
Lateral Shuffle 
Lateral Bounding
Sprint W/ Change of Direction

Sprint Workout:
3X 100m Sprints
Rest 3:00 Between Efforts

15 Cal Bike 

15 Barbell Front Squats
—Rest:30 between efforts—

3X :30 @ Each
-Jumping Jacks
-Scapula Push Ups
-Deadbug Ipsalateral Reach
-Piked Handstand Push Ups

Gymnasty Skil Development:
A- :20 L Hang On Bar
B- :20 Chin Over Bar Hold
C- :20 Freestanding Handstand

10 Min AMRAP
4 Strict HSPU
10 Knee To Elbow
12 Russian Kettlebell Swing 70/53

Cool Down:
Lat Band Stretch
Bully Stretch
Scapula Distraction

400m Run
12 PVC Pass Thru
12 PVC Trunk Twist
12 PVC Good Mornings
12 PVC Overhead Squats

Barbell Snatch Prep:
7@ Each
-Snatch Grip Deadlift
-Snatch High Pull
-Muscle Snatch
-Overhead Squat
-Sotts Press
-Hang Snatch

Barbell Skill Work:
4 Rounds Not For Time
3X Snatch Grip Push Press (Hold the lock Out)
1X Snatch balance
3X Overhead Squat

Snatch @ 135/95. 165/115. 195/135
*Run 400 M After Each set, before loading weights.
**COMPARE TO 8/2/18

—Roll Out Upper back for 3-5 Minutes Before Class—
400m Run
10 Kip Swings
10 Burpee
30 high Knees

Running Prep:
-Set Up 4 Cones in a T formation about 25’ apart.
*Perform 5 Sets of a ;
-linear sprint from bottom of T to top,
-Shuffle Left
-Shuffle Right
-Shuffle Back Left
-Backwards Run to first cone.

1 Round For Time
50 Strict Pull Ups
100 Push Ups
5k Run
*Do it with a weight vest if you have it.
U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.