Now that the Whole 30 is Over

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You might remember that at the beginning of January, I made a number of thirty day goals. One of which was to complete the Whole 30, a very strict paleo diet for 30 days. Now that I have completed the diet I thought I would tell you how I feel after having had no grains or wheat, no legumes, no sugar of any kind (fruit is allowed), and no dairy for the past month.

Going into the Whole 30 challenge, I expected to have cravings on the weekends, as it was on the weekends that I usually treated myself to some not so healthy foods. To my surprise however, I did not crave sweets even once. I found that fruit and nuts were very satisfying if I felt the need for something else after a meal. As far as the legumes, grains, wheat, and dairy, I did not miss them at all either. I was not surprised by this though because I haven’t eaten dairy in the last 3 and a half years and had been eating legumes, wheat, and grains very rarely before I started the challenge, with the exception of oats which I had almost every morning.

You may also remember that I started eating fish during the 30 days. I’m so happy that I made this choice. It allows me a little more variety and I find that after having just a small piece I am very full and satisfied.

At the end of the 30 days, I weighed 2lbs more but lost body fat. My body looks leaner and I have definitely gotten stronger. I am able to lift more weight on all of my lifts and have been moving faster in workouts.

I have not gone back to eating the way that I did before. I still have not had any legumes, dairy or sugar. The only non Whole 30 foods that I have been eating since the finish of the 30 days is 1/3 cup oatmeal in the morning and one to two protein shakes a day. I use APS protein powder which is both gluten free and vegan, however I may decide to subtract these items again as I don’t yet feel that they add anything to my diet.

I really feel amazing now having ended this 30 day challenge and have no want or need to eat non whole 30 foods going forward. I have the tendency to get carried away when it comes to sweets and I have been finding it easier to just not have them at all. I would definitely recommend (with doctors approval ;) ) that you give this diet a try. It is worth it for just 30 days.

LA Fitness Expo

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This past saturday I braved downtown LA traffic to attend the LA Fitness Expo. The Expo included tons of exhibitors, fitness competitions including a Crossfit Teens competition and a really cute Crossfit kids obstacle course, as well as a number of lectures and workout demos.

Although I had a great time at the expo, I found myself wondering, how did this turn into the picture of health in America. The vendors proudly boasted their products, among them, liquid squirtable egg whites, omega 3 cookies, protein crunches, and many more. Even though these “foods” many have slightly more “nutrients” than your average candy bar, they are nothing more than processed high carb, high sugar snacks.

Not to say that there isn’t a place for protein powder or a bar when you’re in a pinch but building a diet with a reliance on these products is actually quite unhealthy. All the nutrients we need we can get from whole foods. Fruit and veggies should be the go to foods. If you do decide to include a protein power or a bar, read the ingredients and make the best choice possible.

Here are some things that I look for when deciding on a good protein powder or bar:

  • Natural, whole ingredients
  • No added sugar, salt, or weird chemicals that I can’t pronounce
  • High in protein and fiber
But of course there is no substitute for a clean diet and high intensity exercise.

The First Steps of your Wellness Journey

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Wellness!! We hear this word being thrown around all the time lately. But what does it really mean? Well, I can’t tell you what it really means, but I can tell you what it means to me.

I tend to think of wellness as the compilation of all of the aspects of our lives that effect our overall happiness and satisfaction with where we are presently in our life’s journey. This would include our relationships, our careers, our finances, and of course our health.

Oh, health. What a complex little word (and my very favorite word). When I say health I don’t mean just simply being able to function at our most basic level. I mean really thriving, not just NOT being sick.

It is from a place of good health that we are able to accomplish all the other important things that make up our own wellness “pyramid” if you will. No matter how you organize your pyramid be certain that good health is at the base of it all.

Here are some steps to start you on your “good health” path:

1) Start by adding in lots of Veggies (yum) and fruits (double yum): No further explanation needed.

2) Start an exercise program: This could be as simple as adding in a 30 min walk everyday and progressing from there. SOMETHING is always better then NOTHING

3) Start subtracting the processed foods: They have little to no nutrients and many times you can eat double or triple the amount of a great salad (just watch the dressing and get lots of greens in there) for the same amount of calories as your delicious  but unproductive donut.

4) Check in with a Doctor that you trust: Get your blood work done and a full physical and make sure there are no underlying issues that you may not know about. If you find an issue turn your focus toward the cause and work to eliminating that from your life.

5) Minimize the Stress: I’m sure you all know that stress can really take a toll on your body. If you can’t completely eliminate the stress, find ways to make it less stressful. Pick up a meditation practice, or set some boundaries for yourself that are non-negotiable (e.i. you promise to leave the office everyday by 6, no matter what)

I hope that you find these tips helpful and I wish you luck on your wellness journey! Remember, you are not alone (I’m here!), wellness is nonexclusive, and is meant to be shared.

OC Throwdown

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This past Saturday I attended the OC Throwdown, a Crossfit competition that boasts itself as the largest competition outside of the games, which is held annually in Orange County, CA. I got there early around 8:30 AM and the parking lot was already filling up. There were about 300 athletes participating in the match and around 3,000 spectator tickets were sold for the weekend.

The event was super high energy, exciting to watch, and most of all, extremely inspirational. I found the women’s heats to be exceedingly impressive. The advanced women’s work out went like this:

1 Pull-up (chest to bar) and one squat clean to overhead @ 135lb

3 P-Us and 3 SC to OH

5 P-Us and 5 SC to OH

7 P-Us and 7 SC to OH

9 P-Us and 9 SC to OH

(the weight for the squat clean to overhead went down each round but I don’t remember the exact weights. The elite woman did the same workout but with a muscle-up instead of a chest to bar pull-up)

It was amazing to watch these women of all ages and sizes compete at such a high level of athleticism. Their strength and speed speaks to their dedication, commitment to fitness, and passion for Crossfit. I now, more then ever, want to be able to compete in a Crossfit competition.

When I went home after the event I couldn’t wait to get back in the gym to practice my olympic lift and build up my weights so that hopefully by next year I’ll be at the OC Throwdown again, but this time as a competitor.

 

 

 

Update

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Good News!! I met two of my goals within days of setting them. I am now able to do Kipping Pull-ups and Handstand Push-ups. I attribute my success to strength gain, to the extra protein I have been eating, and a positive attitude. I think that when you set your mind to something and visualize yourself doing it, it goes a long way towards making that goal a reality.

Things are also going very well on the Whole 30 front. It is day 8; I have not wavered from the diet guide lines at all and I feel better then ever. I haven’t really been having any cravings which is actually surprising to me because I have such a big sweet tooth, but I think that my lack of cravings is due in part to the fact that I NOW EAT FISH! 

I had my first piece of fish in 3 1/2 years on my birthday. It was so delicious! I have since been eating tuna as well. I really feel that this addition is going to provide me with a great way to get extra protein and a little more variety in my diet. Although I would like to be buying the highest quality fish there is, that can get really expensive. So, because I am on a budget I have been buying wild caught fish from Trader Joe’s. Even though deciding to eat fish was a tough choice for me to make, I am confident that it is the right one for me at this time.

How are your 30 day goals going? Is anyone else attempting the Whole 30?

My Goals and Whole 30

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Happy New Year!!! Last week I wrote about the best way to set goals to ensure success. So this week I thought that I would share with you my first batch of goals, all of which are 30 day goals.

My exercise goals: Do a kipping pull-up, do a handstand push-up, and snatch 80 lbs.

I can currently do 5 strict unassisted pull-ups but a kipping pull-up is a much more effective way to complete a pull-up. It is basically a way of using your whole body to get your chin over the bar. I just recently got done the movement and I am now trying to accomplish it unassisted.

I can also do 10 strict push-ups in a row and do handstand holds. I want to really challenge myself and work towards combining these two movements.

Lastly, I want to be able to snatch 80 lbs. The snatch is one of my least favorite lifts, mainly because I’m horrible at it. I am presently able to snatch around 60 lbs. (it’s a very ugly snatch mind you) I thought that by making this my goal, I would force myself to practice this movement.

My diet goal is to complete the “Whole 30.” The “Whole 30″ is a diet that excludes sugar and sweetener of any kind, grains and wheat, dairy, and legumes for 30 days. The food groups that are allowed are, meat and eggs, veggies, fruit, nuts and seeds. This challenge is one that I have been wanting to try but because I was a vegan, didn’t really see it being practical for me.

Now that I am eating eggs, however, and have pretty much already eliminated legumes from my diet, because of digestive problems, I saw no reason not to give it a try in the new year. So far, this is only my second day on the “whole 30″ and I can already tell that eggs are going to get old fast. I am most likely going to be adding fish to my diet and will have to start finding ways to get creative with the eggs.

Click Here for more info on “Whole 30″

I hope that your all have set you 30 day goals as well. I would love to hear what they are and help those who are having trouble coming up with a good and attainable 30 day goal. I’ll be keeping you posted on my progress and I hope that you all will share your progress with me as well!

Goal Setting in 2012

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With the new year only a week away most everyone is starting to think about things that they want to do differently in 2012. We start to think, “What do we want to accomplish?” Many of these goals will be fitness related. Lose 50 lbs, workout everyday, get a 6 pack, and so on. But the problem with many of these goals is that they are too lofty and overwhelming. This is why so many people fall off the wagon by week three. Below are 5 ways to help you stick to your fitness resolution this new year.

1. Don’t set a goal for the entire year, set weekly or monthly goals instead. When we set short term goals they don’t seem quite so big and are, therefore, a lot less scary and much more manageable. Incremental goals also allow for successes more frequently, which provide positive feedback. This is what will keep us on track.

2. Write your goals down and have a plan. As we all know, in life, unexpected things come up. We get busy, and time gets away from us. By writing down your small goals and creating a plan of attack, it will be easier to stay focused on what we want to achieve. If your resolution isn’t in the forefront of your mind (or planer) it can accidentally get tossed to the wayside.

3. Be accountable. Why do you want to accomplish your goal? If you don’t have a really good reason, you’ll never be motivated enough to follow through. Find a very important reason for why you need to succeed and remind yourself of that reason multiple times a day. Make a promise to yourself and hold yourself accountable. After all, if you can’t rely on yourself, who can you rely on?

4. Get a support system. Having friends and family who want you to succeed and who are cheering you on is a huge motivator. Find a group of people who all have each others backs. It feels good to have someone on your team. It also means that you can’t just give up.

5. If you fall off the horse get right back on. You can never fail as long as you keep trying. If you have a few bumps in the road get right back on track as soon a you can. Remind yourself that you are strong and that you can achieve whatever it is that you want to achieve. Fitness is a way of life. There is no end on a wellness journey so just keep pressing on and enjoy the ride.

Happy New Year to all!! I’m always on your team, let me know how I can help by e-mailing me at Darian.Healy@gmail.com.

Kids and Exercise

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This past weekend I attended a Crossfit Kids workshop to learn how to train children and teens. The weekend was extremely informative, fun, and most of all inspirational.

I witnessed kids who were not only excellent movers and phenomenal athletes that can lift double and triple the weight that I can, but kids who had purpose, dedication, and a high sense of self worth.

Crossfit is teaching these children that they can do anything they put their minds to. It is teaching them respect for others and for themselves. They are learning that exercise and healthy eating is of the upmost importance and is mandatory for living a long and healthy life.

Along with learning how to most effectively train youth, I came away from this weekend both hopeful but also a little angry.

Angry that we as a society we aren’t teaching our kids that exercising and eating whole foods is the way to a fulfilling life. We are cutting out PE programs in schools and allowing our children to watch TV, play video games, and eat pizza for lunch everyday, which our government now counts as a vegetable. With all the research there is about how exercise positively effects not only our health but our intellect, why are we and our schools not doing more?

But I am hopeful for the future because of programs like Crossfit, who understand the importance of physical activity in children’s lives. Crossfit is training hundreds of trainers a month to work specifically with kids. They are teaching kids all around the nation and beyond, that exercise is fun and necessary. There is such a bright future ahead, and I can’t wait to do my part.

What will you do to make a difference in our children’s future?

Another Monday; Another Fresh Start

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It seems as though the weekend has come and gone and it is Monday yet again. Although Monday has a number of negative associations, it also means that we have a fresh start, a whole new week to work harder and be better.

Last week I found myself a little stressed and honestly, a little depressed. I just couldn’t, for some reason, get back on track after my Caribbean cruise vacation. So, when Friday came around, I said to myself that I would enjoy my weekend and start fresh on Monday. I realized last week that I had let some things slip lately and I needed a plan. I haven’t been writing in my food and fitness journal; I had been taking some liberties with the sweets; I wasn’t pushing myself to my max in the gym; and I was getting a little lazy in general. I realized that I really needed to kick it into high gear this week and get out of my slump.

Here is the plan so far:

  • Today I will start writing down everything I eat and when I eat it as well as my workouts.   Each morning, I may even try planning what I will eat and when I will work out so I have a schedule and menu to follow.
  • Today I will do more research on Crossfit Kids. I am attending the CFK weekend workshop this coming up weekend.
  • Lastly, today I will have a positive attitude and remind myself that whatever I want, I can make it happen.
Happy Monday to everyone! I hope that you all decide to make this week better than the last.

How to Get Better Results in the Gym

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Are you getting frustrated because you are not getting the results that you want in the gym? The solution to this problem is INTENSITY. Yes, this means that you will have to lift heavier weights and move fast, but in the end you will not only have gained a tremendous sense of accomplishment but will also be achieving results that you will be able to see. 

Bumping up the intensity is effective because vigorous activity will burn calories both during and AFTER your workout. You know you are working vigorously when you have trouble talking during your workout and/or you are unable to read a book or magazine. Working out is most effect when we are focused on the exercise we are doing. We want to be able to trigger a chemical response within our body to receive the full benefits of what we are doing. Also keep in mind that working out harder means that you don’t have to workout for as long to get the same results.

Here are two examples of how you can boost the intensity of your workout:

  • While on the treadmill do intervals. Sprint for 30 seconds at a low incline then jog for two minutes at a higher incline. Repeat that 10 times for a total of 25 minutes 
  • While lifting weights, add in a set of jump rope or jumping jacks during your rest in between sets. This will keep your heart rate up, which means calories and fat are being burned.
Don’t be afraid to feel uncomfortable. Being uncomfortable means that change is happening. Remember, you can always do more than you think you can! Don’t let your head get in the way of your body. Today at the gym bring your max to a new level.