Nutrition - 25 April 2011 - A week's worth of reading and workouts

Happy Monday, All!

 

Apparently, I had forgotten that Friday was a company holiday around here at CNH as I pushed off last week’s round-up to the last day. My apologies to all for that so here is a quick set of links that are provided each week by blog.ModernPaleo.com of some of the most popular posts coming down the pike.

 

http://blog.modernpaleo.com/2011/04/paleo-rodeo-057.html

 

(I tried to copy it over to here for your convenience but Outlook keeps shutting down when I tried to send. You’ll have to check it out the old fashioned way!)

 

And of course, this week’s workouts! Go hard, get strong! Enjoy the journey.

 

To the path.

Mike.

 

Monday Offsite WOD

Today's WOD:

Walking Lunge  400 m (back knee gently touches ground, torso vertical)  If you cannot measure distance, estimate (you will be lunging for approx. 15 minutes)

for time

  Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Hip/Hamstring Stretch

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: You can have excuses or results, but not both. "Yvette Hernandez"

Weighted Option: Hold light weight in each hand or one in front...and prepare to be sore in next couple  days!

 

Tuesday Offsite WOD

Today's WOD:

100 Pushups 

Every time you stop to rest on the push-ups run 100 meters (approximate distance if necessary).  

for time.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Hip/Hamstring Stretch

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: "Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.”~ Mike Adams

Weighted Option: none today

 

Wednesday Offsite WOD

Today's WOD:

10 Split Jumps (alternate with 5 on each leg)

20 Squat 

8 Minute AMRAP (as many rounds as possible) followed by:

40 V (Jackknife)-Sit-ups

for total rounds and time

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Hip/Hamstring Stretch

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: In all affairs it's a healthy thing now and then to hang a question mark on the things you have long taken for granted. -Bertrand Russell, philosopher, mathematician, author, Nobel laureate (1872-1970)

Weighted Option: Squats: Hold light weight in each hand or one weight in front.

 

Thursday Offsite WOD

Today's WOD:

10 Handstand Push-ups  Use full range of motion.  Head should softly touch ground.  Modify if necessary by using box (18"-24")to elevate feet.  Stay in piked position (hips up). This movement on the box is not an elevated push-up.  Keep torso as vertical as possible (piked) Increase reps on box to 20 for added challenge.

40 Double Unders (150 Single Jumps if you cannot do any double unders) Substitute 75 Jumping Jacks if you do not own a jump rope.

4 Rounds for Time.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks 

Shoulder Stretch/Mobility

Pushups 5 reps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: The difference between perseverance and obstinacy is that one comes from a strong will, and the other from a strong won't.  ~Henry Ward Beecher

 Weighted Option: none today

 

Friday Offsite WOD

Today's WOD:

200 Squat (keep chest up, weight in heels, full range of motion.  break 90, hips lower then knee!)

200 Sit-ups

For Time.  Partition as needed.  

Warm-up: (2 rounds of 15 reps)

Jumping Jacks 

Shoulder Stretch/Mobility

Pushups 5 reps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: 

 Weighted Option: Hold weighted object (dumbbells, kettlebells, etc. for squats and sit-ups) slightly reduce reps if necessary.

 

Nutrition - 18 April 2011 - Weekly Workouts and Easter Eggs!

Happy Monday, Crew!

As promised, we have started a new set-up for the emails. As you will note – today’s email contains your workouts for the week. Our thanks to CrossFit Tallahassee for providing these terrific, no-tools-needed, workouts free of charge to everyone who has the desire to add solid, high-intensity workouts to their healthy lifestyle.

Later this week, you can expect one to two emails that will have a “round-up” of information and links that are currently bouncing around our tremendous community on the internet. I do plan to add in a recipe and some information on a specific nutrition topic. If you have a specific request for a topic or a something notable you think the group would appreciate, please send it to me so that I can get it posted up.

In the meantime, have you decided on your first of four 30 day resolutions? I started this morning on drinking water only. And it has already been tough! I’ll miss the coffee and tea for sure. Mostly, my decision was based upon two factors. I want to see what affect my caffeine intake is having on my energy levels as well as the possibility of FINALLY kicking my comfort food (which is, interestingly, diet pop/soda). Next week, I’ll start three 10-minute indulgences: organizing, mobility/stretching, mindful centering (meditation, if you will). What is your first step? Reply back and help give others ideas! Some quick ones: start a one-sentence journal, tidy up around the house for 10 minutes each night, follow every workout posted for 30 days, cook one meal every day, read for 15 minutes, log your food intake, donate $10/day to a different charity, invent a new recipe (30 new recipes total!), doodle.

Here’s a Easter Treat recipe for you! Spunky Holiday: Nona’s Chocolate Easter Eggs

Let’s not forget to get out and enjoy the sun! Have a brilliant week.

To new journeys.

Mike.

 

Monday Offsite WOD

30 Squats (always have full range of motion...crease of hip lower then tip of knee, weight on heels, chest up)

15 Pushups (core tight, no sagging hips.  full range of motion.  chest touches ground)

6 rounds then;

run 600meters (estimate distance or run 4 minutes if necessary)

 

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote:  It's what you learn after you know it all that counts.  ~Attributed to Harry S Truman

Weighted Option: Hold light weight in hands or in front for squats.

 

Tuesday Offsite WOD

Mountain Climbers

Sit-ups

50 40 30 20 10 reps for time

when finished;  

Plank Hold for 3 minutes (alternate with opposite arm/leg lifted for extra challenge)

 

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote:  Health is not simply the absence of sickness - Hannah Green

Weighted Option: hold light weight for sit-ups.

 

Wednesday Offsite WOD

50 Dips (use one or two sturdy and stable chairs or bench)  Dip deep-full range of motion. Keep legs straight & back close to bench.  Elevate feet for added challenge.  Use rings or dip station if available 

1 Mile Run (estimate distance if necessary)

For time.  Partition the dips and run as desired

 

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Samson Stretch (hold 10 sec. ea. leg)

Runners stretch

Today's Quote:  

How far you go in life depends on your being tender with the young, compassionate with the aged, sympathetic with the striving and tolerant of the weak and strong. Because someday in life you will have been all of these. -George Washington Carver, scientist (1864-1943) 

Weighted Option: Use a light plate on legs for dips.  Reduce reps only if necessary.

 

Thursday Offsite WOD

10 V (Jackknife)-Sit-ups

20 Step-ups on approx. 18" box, bench or step holding a weighted object (approx. 15-30lbs).  Complete 10 reps on one leg, then move to other leg.  If you do not have any weight you can substitute Box Jumps.  If you have no box, do 10  tuck jumps instead.

15 minute AMRAP (as many rounds as possible)

** extra "motivation"  If you get less then 4 rounds, do 20 burpees when finished**

 

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote:

In nature there are neither rewards nor punishments; there are consequences. -Robert Green Ingersoll,

Weighted Option: Hold any weighted object for step-ups.  Be creative if necessary

 

Friday Offsite WOD

Clapping Push-ups (just push off ground if you cannot get clap) 

run 

Diamond Push-ups

run

Pushups 

run

2 Minutes on each movement

**note:  if you have access to a pull-up bar, substitute one of the push-ups for pull-ups

For total reps and distance

 

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: "If you think about your disaster you will get it. Brood about death and you hasten your demise. Think positively and masterfully with confidence and faith, and life becomes more secure, more fraught with action, richer in achievement and experience" -Swami Vivekananda

Weighted Option: none today

 

 

Nutrition - 15 April 2011 - Resolutions, Knives, and The Meat Monster!

Happy Friday, All!

 

Congratulations to all of our members who have successfully completed the 12 week Biggest Loser program at the New Holland campus! I heard some very good reports that our team-mates placed well and we’ve seen our first set of 30+ pound weight losses. This is tremendous news and I am very proud of your efforts. As such, this weekend provides you an opportunity to shift to a new gear and keep your momentum going strong! Take your three month pictures, record your new measurements (send them along to me so I can redo your numbers), and take an account of what changes you have noticed – physical and non-physical alike.

 

With the end of one challenge we can now look forward to a new challenge! If you are participating in the Walk This Way program (anybody not a CNH employee can certainly pick up an OMRON pedometer at Walgreens, $20, and track steps too!) then you are shooting for one million steps by the end of the program. Anyone want to race me? I’m averaging almost 20K steps a day – not including workouts!

 

I am also offering you a new challenge. The 30 day Resolutions challenge. In this challenge, you are to choose 4 resolutions that you will push for over a period of 30 days. You will start one resolution now, another one in one week, the third in a week following, and the fourth a week after that. In essence this is a staggered start. You will only be doing all 4 resolutions in the 4^th week. You will continue each resolution for 30 days individually (so the total time to complete all 4 is 7 weeks). My vision is that by the end of that week you will have a new habit and continue with what you are doing anyway. Make sense? If you are interested – send me a message and let me know what your resolutions will be! I will be starting on Sunday with my first resolution – 30 days of water only. No coffee, tea, wine, soft drinks, etc… This is would be my toughest challenge to myself yet, but I am excited to see how it will affect me.

 

This week I received many great emails from members and our respected paleosphere friends. Here’s the round-up:

The Paleo Diet: Is it Right for You? – Thanks, Michelle!

 

A 9 Year-old’s Take on 30 days of Paleo – Thanks, Gadeer!

 

Keep Those Knives Sharp! – Thanks, Naked Food!

 

How the Samba Can Teach You How to Use Your Body – Thanks, MDA!

 

The Meat Monster – Thanks, Health Habits (and Gadeer)!

 

Recipe: Chili Colorado – Thanks, Everyday Paleo! (BTW, pre-orders have shipped! Can’t wait for the new recipes!)

 

A very happy birthday goes out to member Bonnie! :-)

 

Some great tips on Freezing Food for your Paleo Freezer by Nikki Young of Paleocookbooks.com:

When following a paleo diet it is vitally important you don't leave yourself short of paleo friendly food in the kitchen. Having nothing in the house to eat is the primary cause of straying from the path, resulting in ordering a takeaway or snacking on something you shouldn't. For this reason, being able to freeze food presents a paleo lifeline.

Although freezing food isn't something our ancestors would have been able to do, we do have this luxury at our disposal. However, while freezing food can save money and allow you to stockpile food on a rainy day, it is very important to understand the health implications behind the freezing process, and how to get the best out of freezing your food.

1. Freeze Fresh Freezing will inevitably affect quality to a certain degree depending on the food type. However, the more fresh food is when you freeze it, the better it will taste when you thaw it out for preparation. Don't refrigerate and then freeze, try to freeze the things you want as soon as you get back from the supermarket.

2. Seal In The Moisture The freezer environment is very dry, so make sure you freeze food in ziplock bags or tupperware to lock in the moisture and preserve the taste.

3. Freeze In Manageable Portions Chopping up food and freezing in smaller volumes will enable food to freeze faster and preserve freshness. It will also save you space in your freezer and defrost far quicker when you need to cook.

4. Don't Defrost and Refreeze Raw Food Freezing slows down the process of food spoilage but it doesn't kill bacteria entirely, it creates a kind of dormant effect. By defrosting and refreezing food, you will be refreezing an increased level of microbes, which may make the food unsafe to eat. For safety, once defrosted, it is best to consume the food in full.

5. Thawing, Cooking, and Refreezing This practice is fine, because unlike simply defrosting and refreezing, you are killing potentially harmful bacteria during the cooking process. Make sure you read the last rule regarding when to refreeze.

6. Let The Food Cool Before Refreezing Don't leave food sitting around for ages before you refreeze it, but don't put hot food straight in the freezer either. The reason for this is that it will start to defrost other food in the freezer, and alter the temperature of your freezer. 

Now you know how to freeze food properly you can ensure you are never without paleo-friendly food in your kitchen! 

Thanks to all who submitted emails, tips, and shared stories this week!

 

To new challenges. And never staying idle.

Mike.

 

 

Nutrition - 11 April 2011 - Unfit parents, the incredible edible egg, and a low-carb overview

Good Monday Morning, All!

 

The little weather birdie has flown all the way out to Arizona to tell me that your weather this week will be bordering on fantastic! Make sure that you take advantage of it by getting outside and soaking in that delicious vitamin D making sunshine. A brisk walk during your lunch break, a pick-up game of soccer with the kids, or just relaxing on the deck with a good book are all simple ways to do this. Enjoy!

 

The Boston Globe had an interesting article posted yesterday titled, “Parents of tots often less fit, study says.“ In a nutshell it claims that the study found women consume more sugary drinks and fatty foods when caring for toddlers while fathers simply become less active. In the end, they both become less fit and weight gain is one major indicator. For those members of our group who have raised kids – is this similar to your own experience? I’m going to assume that most of the sugary drinks and fatty foods are coming from the bites and sips of the young ones “kids meals” instead of good home cooked suppers. Check out Sarah’s recent post on this topic.

 

Nutrition Tip of the Day: Eat eggs. I love eggs. And you should too. Here – Marks tells us why.

 

One of our biggest struggles is to explain to others how we eat and why. Remember – I feel it is best to follow a guideline but make the changes necessary to best fit you. If that includes a food such as dairy or very little exercise then so be it! Everyone is different. However, many people feel they are experts about what to eat and every diet out there and so they like to engage in “discussion” (argument) over what is what. Here’s a terrific write-up by NJ Paleo Girl on the differences between Paleo, Primal, and Atkins. And there’s a cool graphic to make it easy. Plus she’s from NJ which makes her awesome by association. :-)

 

See? Cool.

 

Workout of the Day:

Warm-up: 2 rounds of 15 – Jumping Jack, Shoulder mobility, Push-up, Sit-up, Squat, Samson Stretch

Workout: 5 rounds for time of 5 pike push-ups, 15 box jumps, 20 jack-knife sit-ups.

 

To the blooming of spring. And sunny skies.

Mike.

RE: Nutrition - 6 April 2011 - The Final Step!

Here’s an article that was printed in the newspaper that I thought would be a great addition to “Someone else’s Tip of the Day” below depicting the importance of being an organ donor.

 

http://www.journaltimes.com/news/local/article_38bdff0a-61d5-11e0-bd25-001cc4c002e0.html

 

 

From: KIZIS Mike (CNH)
Sent: Wednesday, April 06, 2011 12:43 AM
To: BAHL Larry (CNH); Barbara Kizis; BEALL Greg (NH) (CNH); Bonnie Kizis; Coach MK; CURTIS Jesse (CNH); EKIS Nick (CNH); Eric and Katie Walker ; Erika Evanko; GARMAN Sandy (CNH); HECKER Colleen (CNH); HILLEN Curtis (CNH); IRELAND Marcia (CNH); JACKSON Robert (CNH); Jeremiah Williams; KONG Neseth (CNH); LEMISHKO Sandra M. (CNH); LINDE COOPER (CNH); LONG Gail (CNH); MCCULLY Mark (CNH); Michelle Boyer; Mike Kizis; MUSETEIF Gadeer (CNH); Nutrition Blog; REAM Jesika (CNH); REYBURN Stanley (CNH); SCHEURING Brian (CNH); Sharon Witmer; TAYLOR Cynthia (CNH); WALKER Eric (CNH)
Subject: Nutrition - 6 April 2011 - The Final Step!

 

Happy Wednesday, Warriors!

 

Here I sit eagerly awaiting your results from today’s weigh in. From my understanding – this is the final one for the BL Challenge 2011 – is that correct? At the last update that I had we were looking at several of our members on the top three teams and all duking it out strongly to be the top dog! So I am extremely anxious to know how you all did!

 

In addition, it is the close of your third month (first or second for some) with us and you know what that means… Picture and Measurement time! This time – I absolutely want to get your updated measurements. As well as your beginning and current pictures. Here’s what you need: Full body – front, side, and back. Face – front, side. Measurements are – height, weight, age, wrist (dominant hand, closest ½ inch), stomach (closest ½ inch), hips (closest ½ inch). And no excuses! Let’s get to making some comparisons as well as giving you updated guidance. Some of you may well be ready to INCREASE your food intake while you continue to drop the un-natural weight you’ve been carrying. Yes, it is possible for that to happen!

 

And here is where we now find out if you truly are making a change to your life long eating habits and fitness. There is no more contest after today. Heck, you don’t even have to reach for your goals anymore. So what are you going to do? May I suggest that you sit down and seriously think about this? Before the celebratory pizza party with skillet cookie sundaes… No really. Take a few moments and reflect on the past 12 weeks and the changes you have made. Were they hard? Are they sustainable? Do you enjoy what you are doing, what you have seen, the community, and learning? Do you think it is beneficial to you to continue on this path? I was blessed to be with you all for this 12 week journey and I am graciously asking for you to continue into the future together. Let me know your thoughts. Share them with us all if you’d like! I am extremely proud of many of your accomplishments and am happy to have been able to bring you this knowledge and lifestyle. Congratulations!

 

Now – let’s get back to our regularly scheduled programming!

 

Side note: next week starts a new series of posting. On Mondays you will receive the workouts for the week. On Tuesday’s and Friday’s (unless hail or high water) I will continue our nutrition emails. This will enable you to take a little more control over your own nutrition with less intervention by me as well as giving you plenty of time to really soak up the information and send feedback. Remember, many of the posts are driven by your questions – which is exactly what I want it to be. So keep them coming! And, don’t forget, your suggestions and comments – including new recipes to try or blogs to read – are always welcome!

 

Nutrition Tip of the Day: “So now that the weekly mandatory weigh-ins are over, what do we do?” Great Question! As always, I suggest only checking your weight from this point forth on your monthly anniversary – the same day you retake photos and measurements. I was just talking with Cristy and John of CrossFit Immortals about the importance of picture taking. They agreed that it is the absolute best way to track progress. So keep snapping away! And read this post from Amy Kubal, FuelAsRx, about weighing in:

 

Weight a Minute...

A number on the scale - that's all it is, yet it has the ability to make many feel either good or bad.  It is been given the power to dictate success or failure, a positive or negative outlook, or whether or not you wear your tight jeans or elastic waist band sweats.  Why do so many people let a number, (one that is often inaccurate and highly influenced by MANY factors), rule their lives?  And how important is it, really?

Continue Reading Here…

 

Next stop on the whole-foods train…bacon! Or, What’s in your Fridge?

 

And now that we know what’s in our respective refrigerators, just what do we do with all of it? Here’s some ideas from my new favorite, though totally unavailable, roller-girl: Melicious.

 

Someone Else’s Tip of the Day: Today's Tip:  IT'S NATIONAL DONATE LIFE MONTH    Did you know that one organ donor can save up to eight lives? Currently more than 86 million people in the United States have signed up to be a donor. Consider joining them to help reach the goal of 100 million designated donors. Become an organ, tissue or marrow donor and give the extraordinary gift of life. To learn more, visit www.organdonor.gov. Just so you know, I am, along with every other member of my family, a registered organ donor. If it is allowed by your faith – organ donation is the greatest charitable act you can bestow upon another. Would you join us?

 

Workout of the Day:

Warm-up: 2 rounds of 15 – jumping jacks, shoulder mobility, push-ups, sit-ups, Samson stretch, squats

Work-out: For total distance, reps and steps – 10 minute RUN, 5 minutes of DIPS, 3 minutes of WALKING LUNGE STEPS

 

Quote/Comment of the Day:  “ I am still suffering from the “dun lap” disease…dun lapped over my belt.” Touché, Eric. : - )

 

To Exceeding Your Expectations. Then continuing to step forward.

Mike.

Nutrition - 8 April 2011 - Antibiotics and Composting

Good Morning, All!

 

And a very happy Friday to you. Thank you for all the comments on yesterday’s post! There was a lot of very good discussion thrown around regarding Corn Gluten Meal and other points for organic gardening. If you want more information, be sure to contact me and I will set you up with as much as I can track down (which at the current time has been quite a lot!). In the meantime – while we talk organic and gardening – today Bonnie is going to take the reins once again to give you some tips and pointers on composting for your new gardens!

 

It seems that the CSA season is starting to get under way in PA! I have heard several reports of the first deliveries of the season happening already. If you have not joined one yet and want to I suggest making that phone call today or most of the farms will be sold out before you know it. I can help you find a few in the area if needed. Anyone who has already signed up for one, please forward the information for your CSA to me so that it is available for the other members of our group.

 

As is usually the case, I got into another conversation with a co-worker about nutrition today. Interestingly, he told me that he and his wife went on a gluten-free eating plan for a year. While on it, they both lost a lot of weight. His specific comment I liked most was “It was interesting that we could eat as much as we wanted and the weight just kept melting off!” It’s so cool to hear people say such things! He did tell me though that they no longer follow the plan because it was “so difficult.” Right after he told me how eating a bowl of pasta makes his digestion off and how they still eat gluten-free pancakes. (Speaking of pancakes – did you see The Naked Kitchen’s Great Pancake Debate?) This got me wondering – what do you think? Is eating whole-foods/paleo-like difficult? After you made the successful transition, have you found it easy or hard to stay on track? What are some of your strategies for staying the course? Share with us your thoughts!

 

Nutrition Tip of the Day: Take a look at this article posted on The Guardian. Antibiotic resistance: Bacteria are winning the war. Just about all the Paleo-bloggers agree – don’t take antibiotics unless absolutely necessary. Your body needs to fight off the bacteria naturally for your immune system to get stronger and relying on medicine doesn’t help it do that. Plus, when you take an antibiotic, it also kills the good bacteria that resides in our gut – necessary for good digestion. If you absolutely must take an antibiotic it is recommended that you chase it with a high-quality probiotic pill for the time you are on the antibiotic cycle plus two weeks. And even at that you may not get all your good bacteria back for months. The good news? Eating, sleeping, and working out our way generally improves the strength of your immune system anyway and you’ll get sick less often.

 

Workout of the Day:

Warm-up: 2 rounds of 15 – Jumping Jacks, Shoulder Mobility, Push-ups, Walking Lunges, Sit-ups, Samson Stretch, Squat

Work-out: 4 rounds for time of: Run 400 meters, do 50 squats. (approximate distance if needed – about 2 minutes)

 

To Pancakes! And good bacteria - in our compost and belly.

Mike.

 

*****

 

Dear Comrades:

 

The seed starting trays have been planted, raised beds have been built, and recipes are dancing around in your heads featuring all the delicious vegetables are are about to embark on growing. In the meantime, you are hauling bags of leaves to the street for your garbage man, polishing your self-mulching mower blades, and throwing out your egg shells, coffee grinds, and vegetable scraps in the trash. But should you be?

 

What it sounds like to me is you have the perfect ingredients for the most delicious recipe yet... Plant Food! Commonly known as compost, this is the organic material that does a plant good. Mix it into your garden soil and watch those babies grow. Really, it almost that simple!

 

There two main ways to start composting: cold (easy, long time) and hot (involved, quick).

 

Cold

Designate an area that you can start piling organic material on. (List below)

 

Feel free to churn the material with a garden fork if you'd like, but in about a year everything ought to be nice and decomposed. Yummy yummy plant food!

 

Hot

Designate an area where you will build your pile. You will need enough material to build a pile about 3' deep.

 

To start the pile, lay about 6" of "brown material" on the ground. Top with 6" of "green material". Alternate every 6" until you run outta material. Lightly spray the pile down with a garden hose; you want it to be moist but not soaking wet. About once a week, churn the pile with a garden fork to ensure that everything is mixing together. At that time make sure to lightly spray it down so it stays moist. The internal temperature of the pile should be about 130°. After about 3 months, everything should look nice and decomposed, basically like soil; it will no longer be warm in the middle. Super yummy plant food!

 

Organic material for your compost piles:

GREEN MATERIAL

• Grass clippings (fertilizer free, preferably!)
• Old garden material (no seeded weeds or diseased plants)
• Vegetable/ fruit scraps
• Egg shells
• Coffee grinds
• Livestock manure (NOT dog, cat, or human)

BROWN MATERIAL

• Leaves
• Small wood pieces from untreated lumber
• Misplaced soil (AKA dirt)

Composting is a fabulous practice. It is very green and sustainable; you don't need to buy anything (extra) to put into the pile because you are using scraps! If you have kids, especially boys, turn it into a fun project of "feeding" the pile with "trash" and watch as things degenerate. The best of all, it is probably the best additive to your garden to improve soil quality and help plants grow. Which can save you even more money in the end. Sweet, huh?!?

 

A few extra notes:

1. Compost piles, especially hot ones, can be kinda smelly. Don't keep it next to your back door. Maybe better to keep it next to that annoying neighbors fence...
2. Compost piles can be kinda ugly and get big and unruly; build a bin to camouflage it and help contain everything.
3. Compost piles don't have to be piles! Many companies offer bins, barrels, and other containers for those of you who don't want to build your own, have a smaller space, or just think they are pretty cool :) A quick search on Google is a starting point to see other options. You can get good bins for under $100, or go for broke and rock out some close to $500. 
4. Compost piles can feed more than just your garden! Use it in your container/plants or just to feed your lawn! 

 

So, to reinforce, there appears to be no main reason that everyone shouldn't compost! About 3 square feet is all ya need; you already have the material and I know you have the desire to be green, sustainable, healthy, and productive! So go on, get your hands dirty, and put your trash to good use!

 

To Trash,

Bonnie.

 

 

 

Nutrition - 7 Apr 2011 - Foot-in-mouth Disease and Antinutrients

Good Morning, All!

 

“I’m sure you will receive lots of feedback this week as I would have thought you would last week.  However, our final weigh in is next week the 13^th for BL.” “[O]nly week 11 – last weigh in is April 13” Here are just two of several emails I received yesterday gently correcting me on the actual end-date of the Biggest Loser contest. Thank you so much to everyone who set me straight! I am admittedly poor at keeping on track with some of the more important dates (birthdays, anniversaries, contest end dates – yes, I missed this one AND last week’s deadline to post times for the Games WOD 11.2, but I digress…). SO! As I continue to work on putting together my own Happiness Project and the subsequent Resolutions Chart I have decided that “Organize Better” will be one of my top priorities! Now if I could only figure out this darn Outlook calendar… ;-)

 

Do you know what we haven’t had in a good long time? A strong discussion on a food-part nutrition topic. Yesterday, as we sat down to lunch at a local Mexican place (there are a lot of them in Arizona!), I learned that one of the engineer’s who is out here assisting in the testing is an active urban farmer who plants two ½ acre plots that is supported by a 6 member CSA (number not including his wife and himself) and they have enough left over to sell at their local Co-op (Local Roots in Wooster, OH – an extremely popular Co-op) AND still have some to preserve and can for the winter. What an interesting conversation! I wish I could send you more information on what they do and his tips, but unfortunately they don’t have an active website right now so look forward to a guest post or two!

 

The topic of conversation did steer around many of our eating principles and a question about Corn Gluten Meal was asked. If you have never heard of it, CGM, is an alternative for gluten-intolerant people if needed. But MIKE! You just called it corn GLUTEN meal – how can it be a gluten-free alternative? Ahh, yes, young Skywalker. Very keen observation. You see – corn doesn’t actually have any gluten in it and it was a poor marketing strategy by the corn folks (corn sugar, anyone?) that ended up sticking much to the chagrin of the wheat loving crowd. Also, interestingly, CGM is used most often as a commercial WEED KILLER. Just in case you were wondering. Yum.

 

Okay – so what does all this mean to us? Well, it comes down to what do wheat and corn have in common. Besides being a domesticated grass of which we do not eat…I’ll give you a minute.

 

Nutrition Tip of the Day: CORRECT! They both contain various substances known as ANTI-NUTRIENTS. An anti-nutrient is simply a compound of some sort that bonds to a compound of another sort and makes them both bio-unavailable, much like my last date. No seriously – the bond pulls various nutrients out of our nutritional chain causing all kinds of fun issues such as calcium leaching and rickets. Sounds like a good time, yes? Okay – read up on what Wikipedia has to say about anti-nutrients before we move on. “Nevertheless, the large fraction of modern diets that come from a few crops, particularly cereals, has raised concerns about the effects of the antinutrients in these crops on human health.“

 

Let us now take a look at one of the best write-ups I have ever read regarding anti-nutrients (phytic acid, specifically – found in cereal grains). It is located on the extremely Spartan and pack-chock-full-of-knowledge website Paleodiet.com that is updated frequently and a tremendous source for all things paleo. This post: Re: Cereal Grains, by Staffan Lindeberg was written 14 years ago on 8 June 1997. Some of you may have been in your 15^th year with the company, while others like me were set to graduate high school in a few days. Either way, this information has been around for a LONG time – he references a 1930’s study on dogs. It is sometimes sad to think about how long ago we all could have adopted a better form of eating but how BigAgra controlled our stomachs in such a manner. When you are done reading his write-up, be sure to check out the main page, the no-grain page, and the no-milk page – all great resources for anyone cutting those out of their eating habits.

 

By the way, I went to a nice grill/restaurant tonight and they had a gluten-free brownie for dessert so I got it. Not as good as the ones we’ve made before – and 8 bucks a square! We’re in the wrong business…

 

Workout of the Day:

Warm-up: 2 rounds of 15 – Jumping Jacks, Shoulder Mobility, Push-ups, Sit-ups, Samson Stretch, Walking Lunge, Squat

Work-out:  20 Minute AMRAP (as many rounds as possible)

6  Push-ups to Side Plank (3 each side)

16 Sit-ups

16 Leg Lifts

 

“Your body hears everything your mind says.” – Unknown

 

To Conversation. As it brings ideas together.

Mike.

 

Nutrition - 6 April 2011 - The Final Step!

Happy Wednesday, Warriors!

 

Here I sit eagerly awaiting your results from today’s weigh in. From my understanding – this is the final one for the BL Challenge 2011 – is that correct? At the last update that I had we were looking at several of our members on the top three teams and all duking it out strongly to be the top dog! So I am extremely anxious to know how you all did!

 

In addition, it is the close of your third month (first or second for some) with us and you know what that means… Picture and Measurement time! This time – I absolutely want to get your updated measurements. As well as your beginning and current pictures. Here’s what you need: Full body – front, side, and back. Face – front, side. Measurements are – height, weight, age, wrist (dominant hand, closest ½ inch), stomach (closest ½ inch), hips (closest ½ inch). And no excuses! Let’s get to making some comparisons as well as giving you updated guidance. Some of you may well be ready to INCREASE your food intake while you continue to drop the un-natural weight you’ve been carrying. Yes, it is possible for that to happen!

 

And here is where we now find out if you truly are making a change to your life long eating habits and fitness. There is no more contest after today. Heck, you don’t even have to reach for your goals anymore. So what are you going to do? May I suggest that you sit down and seriously think about this? Before the celebratory pizza party with skillet cookie sundaes… No really. Take a few moments and reflect on the past 12 weeks and the changes you have made. Were they hard? Are they sustainable? Do you enjoy what you are doing, what you have seen, the community, and learning? Do you think it is beneficial to you to continue on this path? I was blessed to be with you all for this 12 week journey and I am graciously asking for you to continue into the future together. Let me know your thoughts. Share them with us all if you’d like! I am extremely proud of many of your accomplishments and am happy to have been able to bring you this knowledge and lifestyle. Congratulations!

 

Now – let’s get back to our regularly scheduled programming!

 

Side note: next week starts a new series of posting. On Mondays you will receive the workouts for the week. On Tuesday’s and Friday’s (unless hail or high water) I will continue our nutrition emails. This will enable you to take a little more control over your own nutrition with less intervention by me as well as giving you plenty of time to really soak up the information and send feedback. Remember, many of the posts are driven by your questions – which is exactly what I want it to be. So keep them coming! And, don’t forget, your suggestions and comments – including new recipes to try or blogs to read – are always welcome!

 

Nutrition Tip of the Day: “So now that the weekly mandatory weigh-ins are over, what do we do?” Great Question! As always, I suggest only checking your weight from this point forth on your monthly anniversary – the same day you retake photos and measurements. I was just talking with Cristy and John of CrossFit Immortals about the importance of picture taking. They agreed that it is the absolute best way to track progress. So keep snapping away! And read this post from Amy Kubal, FuelAsRx, about weighing in:

 

Weight a Minute...

A number on the scale - that's all it is, yet it has the ability to make many feel either good or bad.  It is been given the power to dictate success or failure, a positive or negative outlook, or whether or not you wear your tight jeans or elastic waist band sweats.  Why do so many people let a number, (one that is often inaccurate and highly influenced by MANY factors), rule their lives?  And how important is it, really?

Continue Reading Here…

 

Next stop on the whole-foods train…bacon! Or, What’s in your Fridge?

 

And now that we know what’s in our respective refrigerators, just what do we do with all of it? Here’s some ideas from my new favorite, though totally unavailable, roller-girl: Melicious.

 

Someone Else’s Tip of the Day: Today's Tip:  IT'S NATIONAL DONATE LIFE MONTH    Did you know that one organ donor can save up to eight lives? Currently more than 86 million people in the United States have signed up to be a donor. Consider joining them to help reach the goal of 100 million designated donors. Become an organ, tissue or marrow donor and give the extraordinary gift of life. To learn more, visit www.organdonor.gov. Just so you know, I am, along with every other member of my family, a registered organ donor. If it is allowed by your faith – organ donation is the greatest charitable act you can bestow upon another. Would you join us?

 

Workout of the Day:

Warm-up: 2 rounds of 15 – jumping jacks, shoulder mobility, push-ups, sit-ups, Samson stretch, squats

Work-out: For total distance, reps and steps – 10 minute RUN, 5 minutes of DIPS, 3 minutes of WALKING LUNGE STEPS

 

Quote/Comment of the Day:  “ I am still suffering from the “dun lap” disease…dun lapped over my belt.” Touché, Eric. : - )

 

To Exceeding Your Expectations. Then continuing to step forward.

Mike.

RE: Nutrition - 5 April 2011 - Guiding your Veggies, a workout, and milkshakes.

Good news everyone, Paleo will now have a magazine that will be released this May!!!

Nutrition - 5 April 2011 - Guiding your Veggies, a workout, and milkshakes.

Welcome to Tuesday, Team!

 

A great opportunity arose yesterday in which I had the chance to go to a local garage gym style CrossFit box here in Chandler, AZ. CrossFit Immortals invited me in to give the Regionals Qualifier #2 WOD a go and they sure didn’t disappoint. As you all know, any time with me – even something like a short 15 minute AMRAP – soon turns into a several hour gabfest about food and fitness. We sat there in the driveway chatting away until way too late for me to put together a spectacular post for you today. Thankfully, we have Bonnie to the rescue!

 

The Definitive Guide to Vegetables

 

Yea, that's right, I stole the tagline from our favorite online-primal-information-source Mark Sisson. I've given you tons of information now on how to start a garden, but not too much on what to put in your garden! Really, grow whatever you'd like! With some planning, you should be able to grow just about anything.

 

First, let us review the major varieties of vegetables:

1. Beans: warm weather, direct sow, bush or pole, mid harvest
2. Beets: warm weather, direct sow, early harvest, double crop possible
3. Broccoli: cool weather, start indoor, double crop possible
4. Cabbage: cool weather, start indoor, double crop possible
5. Carrot: versatile! long harvest
6. Cauliflower: cool weather, start indoor, double crop possible
7. Cucumber: warm weather, start indoor, late harvest
8. Eggplant: warm weather, start indoor, late harvest
9. Scallions: warm weather, direct sow, long harvest
10. Kohlrabi: cool weather, direct sow, double crop possible
11. Lettuce: cool weather, start indoor, long harvest
12. Peas: cool weather, direct sow, early harvest
13. Pepper: warm weather, start indoor, late harvest
14. Potatoes (although to be avoided... they are fun to grow!): fall crop, plant early spring, late harvest
15. Radish: cool weather, direct sow, double crop possible
16. Spinach: cool weather, direct sow, double crop possible
17. Summer Squash/Zucchini: warm weather, start indoor, long harvest possible
18. Sweet Potatoes: fall crop, plant early spring, late harvest
19. Tomato: warm weather, start indoor, mid/long harvest
20. Turnip: cool weather, direct sow, double crop possible

KEY: 

Cool weather: grows best in cooler temperatures, harvests start and end before high heat of summer

Warm weather: grows best in summer months

Direct sow: seed does just fine planted directly into garden

Start indoor: seed does best when started indoor and transplanted into garden

Early Harvest: harvest in late spring/early summer

Mid Harvest: harvest in summer

Late Harvest: harvest in late summer/early fall

Long Harvest: possible to harvest from mid summer through fall

Double Crop Possible: most cool weather crops can be grown in spring and replanted in the fall.

 

Print out this handy guide to start planning your garden today! Try to pick a mix of cool weather crops and warm weather crops so your garden can provide all season long. Also, use this guide for some additional tips. We are a Zone 6 by USDA Hardiness standards, which still falls into the cool climates.

 

Okay, now you know what you're going to plant, now lets go over how to care for them. We will focus on watering, feeding, and pest/disease control.

1. Watering: Not all vegetables were created equal. While all vegetables love water, some are obsessed with it! Just think of how much "water content" is in the finished product. Example, tomatoes, cucumbers, and squash wants lots and lots, and lots, of water. However, as long as you keep everything moist, you should be fine. Use a soaker hose or drip irrigation for the best results. Water in the morning and early afternoon.
2. Feeding: Optimally, you should get your garden soil tested BEFORE you plant anything. Apply the recommended mix and mix it into the soil several weeks before planting. You can get testing done through your local extension, and your garden center may offer it too. They also make home testing kits which are generally cost effective and easy to use. The most important thing though, is to check your pH (acidity of the soil). Generally, anything east of the Mississippi is acidic, so you will need to apply lime. If you soil is too acidic the seeds will have trouble germinating and the plants will struggle to grow. 
3. Pest/Disease Control: By using fresh soil mix, clean containers and tools, soaker hoses or drip irrigation, and watering early in the day you should not have trouble with diseases. Pests are another issue. However, with a wide variety of plants in a small area you will cut down the chances of losing an entire garden to one bug. But don't let that stop you from check consistently. Outside of lady bugs and honey bees, you need to address bugs right away. Remove as many as possible, take on to your local garden center, and find out what is going to kill it. There are tons of organic options, my favorite being neem oil and spinosad. 

Okay, enough facts for one day! For a little decompression check out these garden plans provided by Better Homes & Gardens. Or their guide for vegetable care. Lastly, check out their take on planning your first vegetable garden. These will basically reinforce everything I've told you so far, with pretty pictures :)

 

To Super Clean Eating:

Bonnie.

 

Workout of the Day:

Warm-up: 2 rounds of 15 – Jumping Jacks, Shoulder Mobility, Push-ups, Sit-ups, Walking Lunge, Samson Stretch, Squat – when finished work on your Paleo Chair (or Grok Sit) for 5 minutes cumulative time.

Work-out: 4 rounds for time of 25 double-unders, 15 push-ups. When finished do a 3 minute AMRAP of Air Squats – can you get to 150?

Sub – 4x singles if you can’t do doubles. Or do 1x tuck jumps.

 

Duh, we said that months ago: “According to a new study involving young women, just looking at a milkshake activates the same areas of the brain that light up when an addict sees cocaine, Reuters reports.” Craving a Milkshake?

 

“I used to visit and revisit it a dozen times a day, and stand in deep contemplation over my vegetable progeny with a love that nobody could share or conceive of who had never taken part in the process of creation.  It was one of the most bewitching sights in the world to observe a hill of beans thrusting aside the soil, or a rose of early peas just peeping forth sufficiently to trace a line of delicate green.”  ~Nathaniel Hawthorne, Mosses from and Old Manse

 

To New Friends.

Mike.

Nutrition - 4 April 2011 - Cold Showers...for fun and health!

Happy Monday, Crew!

 

I see on my weather alert that the great mid-Atlantic is still getting hit with cold, damp, and dreary weather. And did you know that such a thing can be good for your health? It can! Over the past 11 weeks we have talk, at length, about macronutrients, sleep, minerals, supplements, activity, even “horizontal therapy.” Has anyone thought twice about their morning shower? Probably not. How many of you are slightly miffed when someone turns on the washing machine and…whoosh! There goes the hot water! Believe it or not, just like going outside in the chilly air with only a light shirt for ten minutes or so – cold showers can be good for you! Read the teaser below and check out the write-up. Let us know what you think! Any regular Polar Bear swimmers among us?

 

Cold Water Therapy

You’re in the middle of a nice, hot shower, feeling your muscles relax, the day’s tension (or night’s sleepiness) melt away. As you bask in the quiet moment of repose, suddenly your body gets a startling jolt. After a second of disoriented shock, you realize something has happened to the hot water. Did someone start the washer? Is the water heater going berserk? Your hopes of relaxation now dashed, your stress level through the roof, you finish only the most obligatory rinsing and step out of the shower cursing, muttering and shivering as you reach for your towel. Click here to continue reading…

 

When everything is going wrong…Oh, this was the story of Friday! Ever have one of those days where from the moment you wake up nothing seems to go right? That was me on the day of the fool! Task after task turned into one issue compounded by another all coming to a head when – POW! – the airline blew off of the impact gun I was using to cinch down a set of wheel bolts. The hose started blowing around in a perfect impression of a cartoon fire hose! Calmly I walked to the truck, shut down the compressor, took a second look at the situation and proceeded to laugh my head off. Then…everything went a-okay. The power of laughter. Give it a try next time you’re having a rough patch. It’s bound to make your day better!

 

This week we’ll have another look at our case study as well as learning all about our vegetables (for your awesome gardens!) and composting. I’ve got a couple recipes to tuck in there and a few nuggets of nutritional wisdom to share along the way. For our readers who love the highly detailed reports of a few of our favorite paleo-bloggers, here’s a snippet of Don Matesz’s most recent post “Diets High in Fish (and Meat) Liked to Stronger Bones.” This is a great article for those of you who are concerned about your need for supplemental Calcium!

 

Diets High in Fish (and Meat) Linked to Stronger Bones

Researchers analyzing data from the Framingham study have reported that people who eat the most fish rich in omega-3 fatty acids have the greatest bone mass.  According to this report from Reuturs:

Women who ate three or more weekly servings of dark fish, such as salmon or mackerel, had smaller amounts of bone loss 4 years later, compared to women who ate less fish.

Men who ate dark fish or tuna at least three times per week also had less bone loss than other men.

********

Speaking of supplements – I pulled out a great book this week at the bookstore by Drs. (Mr. and Mrs.) Eades called “Protein Power – Lifeplan.” This is an excellent book for our community as the authors do a terrific job  of explaining our nutrition needs in simple scientific terms as well as giving a three pronged approach depending on how much change you are willing to try for (similar to Cordain in the Paleo Diet). They do advocate the use of beans, however, and I cannot support that. However, there was a very interesting section on Magnesium and how our intake ratio of magnesium to calcium has become extremely off-balance. We should be shooting for 1:1, but our modern diet (even the supplements!) makes it closer to 5:1 or even 15:1 in favor of calcium. Calcium, it turns out, is extremely toxic to the internals of the cell and causes many issues when the body has too much of it in the free form. By supplementing with magnesium and keeping calcium levels down we can significantly improve many metabolic conditions. This is still plenty of calcium for bone density needs (when combined with weight bearing exercise!) so no need to worry about that. I didn’t take any notes on the subject but I do recommend you looking into this book at your local library – I will be!

 

One of the passages I do remember from the book was in a section about what they feed their children. Many parents would give them grief as the Eades’ would not give their children the standard junk fare at any time. Their response? “It’s not a popularity contest. We’re raising grown men.” It may be hard to get your little-uns on-board after years of eating processed foods and sugar – but your grandchildren are directly affected by what your children are eating now. Don’t believe me? Would you believe Science Daily?

 

You Are What Your Father Ate, Too: Paternal Diet Affects Lipid Metabolizing Genes in Offspring, Research Suggests

ScienceDaily (Dec. 24, 2010) — We aren't just what we eat; we are what our parents ate too. That's an emerging idea that is bolstered by a new study showing that mice sired by fathers fed on a low-protein diet show distinct and reproducible changes in the activity of key metabolic genes in their livers. Those changes occurred despite the fact that the fathers never saw their offspring and spent minimal time with their mothers, the researchers say, suggesting that the nutritional information is passed on to the next generation via the sperm not through some sort of social influence.

Or maybe Douglas Robb’s (Health Habits) take on it. You Are What Your Father Ate

 

Attention all fathers to be!!! Researchers from the U of Mass have found that the food you eat is going to make a big difference upon the health of your future children.

So, before you inhale another bucket of popcorn chicken, be aware that your diet will influence the genetic makeup of your children.

In the UMass study, researchers found that adult mice fed a low protein diet produced offspring with an increase in the production of cholesterol synthesis genes.

*****

Seems like I could just keep on going today! Better not…

Workout of the Day:

Warm-up: 2 rounds of 15 reps – Jumping Jack, Shoulder Mobility, Push ups, Walking Lunge, Samson Stretch, Squat, Sit-ups

Work-out: 15 minute AMRAP – 15 double-unders, 25 squats THEN 50 sit-ups and 50 leg lifts, for total time.

You can sub 60 single-unders if you cannot do doubles. If you don’t have a jump rope (go get one!) or sub 40 jumping jacks.

*****

To Wandering Thoughts, as they all come together.

Mike.

 

 

RE: Nutrition - 1 April 2011 - No Fooling! What makes you happy?

Here’s a great tool you can utilize to track your progress since January.

Allows you to set some goals as well for the upcoming months.

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

-Aristotle

To exceptional progress.

Nutrition - 1 April 2011 - No Fooling! What makes you happy?

Happy April Fool’s Day, All!

 

Did you prank or get pranked? Thankfully I’m out on the road so I’m relatively insulated from such an event today…but I’d love to live vicariously through you – so share with us your best prank story!

 

Just thinking of this day brought to mind the story of a prank that the author, Gretchen Rubin, of the book The Happiness Project that I have been reading played on her daughter. On the eve of 1 April, she took a bowl and filled it with Cheerios (boo!) and milk (yay!) and put it in the freezer. The next morning she grabbed the bowl and a spoon and gave it to her little one. You can imagine the laughs that came from that episode! How people come up with these jokes is beyond me – I’m not that smart – but they sure are funny to read about!

 

With Rubin’s works on my mind and a few clicks around the paleosphere I ended up thinking to myself that we need to discuss some of the mental topics of our nutritional journey. We’ve touched briefly on them before and we’ll dig more into them at a later time but today one single thread seemed to roll through my thoughts – What makes you happy?

 

This is an interesting question. Do you have an immediate answer to it? If so – good for you! Most likely, you haven’t even thought about it.

 

Most people claim to be happy. Or mostly happy anyway. Of course the basic hang-ups tend to be related to work (not doing what you want or not being challenged enough) and social relationships (I’ll leave this one out there for you to fill in). However, this question is more than that. What I am asking you is – at any given time and place, what is something that you could do that would bring you pleasure/happiness? For some, it’s a rollicking party. For others, maybe reading a book in a quiet place is it. As Mark claimed in his post a few days ago – it is a long hike for him. Is there something that simple in your life?

 

Chris Keeser, The Healthy Skeptic, just finished his 9 steps to Perfect Health series (something I will be sharing with you in the coming weeks) and someone asked him what the most important step was. His answer? There is none. However, the biggest obstacle for people is their own mind. We’ve seen this in struggle to go against the grain (pun intended!) and other conventional wisdoms. What we need to do is identify our weak link and strengthen it. This does not come without serious reflection and sometimes even asking others for their opinion. Kresser’s own admission is his lack of including pleasure/fun into his every day. Rubin made a special effort in her year-long project to do the same. Makes me think that maybe we should do this too!

 

Before we get too far on this topic though – did you know that most people place childcare very low on their list of things that bring they like to do, yet when asked about one thing that has made them happy the highest ranked answer is usually being a parent or grandparent? It’s the same with people who throw a party. Go ask them during it if they are having fun (usually you’ll find them tearing their hair out running around frantically making sure everyone is cared for and nothing is amiss – you’ll find them collapsed with a big sigh and a bigger glass of wine afterwards). Usually the answer is YES! Even though it doesn’t look it at the time. This is a funny thing. For it isn’t the actual attainment of the activity or goal that brings joy and fun to most people – it is the preparation, the steps to getting there, and then the reflection afterwards. So while going to a Lady Gaga concert may bring you joy for a few hours – was it really the concert that brought you happiness or the months of thinking about it, planning the night out with the girls, the ride to and from, and the years of reminiscing about that night that you’ll have to come? Think about it.

 

Rubin says this, on the 5-year anniversary post of her blog: “And guess what? My blog has become a huge engine of happiness for me. Of course, happiness doesn't always make me feel happy, and my blog, to this day, makes me feel frustrated, dumb, angry, and overwhelmed. But step by step, I've figured out how to add the bells and whistles, which has given me the atmosphere of growth so important to happiness.”

 

Come up with your list. It can be one thing or ten things. Share it with us. What makes you happy?

 

It can be something not usually considered too! One of Rubin’s own admissions was her love for reading children’s literature – such as Harry Potter or Anne of Green Gables. She ended up starting a Children’s Literature Reading Club with a few friends and that brought her much joy.

 

I enjoy mainly quiet moments and activities. Reading a book. Journaling. Sitting with a good friend watching the sun go down. Taking a hike or run through the woods. Teaching someone, one on one, about anything – a child and math, an adult and nutrition. Fabricating and re-forming ideas, plans, and strategies for businesses, products, and services. Taking up a new challenge and working in the background to achieve 90 percent of that goal before handing it to another for completion and recognition. Being still and listening.

 

Since we all love success stories – and Mark’s Daily Apple features them every Friday – I’m including last week’s here. The best part is that the subject of the first story is a young lady whose blog we’ve linked to in the past: Stuff I Make My Husband. Check out her Experiment if you want something other than gardening to do this weekend! The only thing is that she has missed out on our recipe! Totally would have won, IMHO.

 

Workout of the Day: Last one for the week! Hit it hard and hit it strong! Do something active tomorrow and rest well on Sunday.

Warm-up: 2 rounds of 15 – Jumping Jacks, Shoulder Mobility, Push-ups, Walking Lunge, Samson Stretch, Squat

Work-out: For Time -  100 pushups. Every time you stop to take a break – run 150 meters or 25 seconds. If you have access to a pull-up bar or anything to do bar rows on, do pull-ups or bar rows instead.

Your push-ups are full range of motion. Get your chest to the floor each time (best way to do this is to lift your hands at the bottom of each rep) and lock out fully at the top.

 

"The best way to cheer yourself is to try to cheer somebody else up." Mark Twain

 

To Happiness. In whatever ways it comes for you.

Mike.