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Welcome to the LanCo Whole Health Group Blog! We started as a few employees at CNH interested in learning more about nutrition and general well-being. Since our first meeting in January of 2011 our membership has increasingly grown within our local company offices as well as to a number of friends and family outside of our area. We invite you to become a member as well!

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06 June 2011

Nutrition - Week of 5 June 2011

Happy June, Ladies and Gentlemen!


Can you believe that we are already into the sixth month of the year and summer is inching ever closer? I am willing to bet that this reality is much stronger for those of you who have school-age children, but the rest of us feel it nonetheless. For many of you, this marks the fifth, and even, sixth month of a new lifestyle journey. Congratulations! By this point you are well down the path and living wholly and healthfully has become the new normal for you. If you have been following along for a while but have not taken the full plunge – now is the perfect time to do so! With the CSA’s starting to deliver their wares and farmer’s markets in full swing with spring vegetables (Lancaster’s Central Market was a happening place this weekend!) there is no better time to replace the carb/sugar heavy foods with fresh produce and herbs. And for those of you who have planted your own garden – get ready to start canning! Your produce will “come in” very quickly.


It’s been a while since I’ve posted a rant so I hope you bear with me for a moment. I got this email last week: “The desk needs to be placed back into it original location.   The office is set up to be a professional  location, and was designed as such.” Okay, so what was that about? Check out the picture… (yes, it is a mess…I cleaned it up ;-))

You see, I like to stand. It is good for me. It feels good. And studies show that it increases worker productivity as well as general health and well-being. I had been stacking my computer and monitor on boxes over the last few months but that looked hokey so I got this great idea to simply elevate the desktop. Within hours, I was being asked to put it back. Bummer. I’ll give them the consideration that I don’t spend enough time at my desk to warrant a full-time stand-up station and they are giving me the opportunity (not permission just yet) to come up with another solution such as a workspace that lifts up and down, however what was un-professional about this that I had to put it back so quickly? Strange, yes. Different, sure. Unprofessional – about as much so as having your back turned to everyone as they come by, which, by the way, is how our cubicles were “designed” in the first place. Does anyone have access to the policy that says our desks must be set at this height? I’d like to see that.


For those of you who do spend a lot of time sitting at your desk, here are a bunch of articles that may be of interest to you:












Onto our round-up!


Modern Paleo Blogger’s Rodeo: http://blog.modernpaleo.com/2011/06/paleo-rodeo-063.html

Competitor Magazine: CrossFit Endurance, w/6 week plan - http://www.competitor-digital.com/competitor/201106#pg46

Food Renegade’s take on the local Amish Criminals: http://www.foodrenegade.com/those-pesky-amish-criminals/

And their take on how to buy health milk: http://www.foodrenegade.com/healthy-milk-what-to-buy/

The Naked Kitchen, giving great recipes and advice: http://www.thenakedkitchen.net/


That’s it for this week. I had very little time to browse the Paleo-sphere. More to come next time.


Questions? Comments? Send them in!


To standing on your own two feet.




Monday Offsite WOD

Today's Workout:

Offsite "Murph"  In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.   This workout was one of Mike's favorites.  This is dedicated to Mike and to all our military heros.

1 Mile Run

100 Dips Use sturdy chair or bench, keep torso close to bench and legs straight.  Full Range of Motion.  Shoulders to elbows! (substitute Pull-ups if you have access to a pull-up bar, do jumping pull-ups if necessary)

200 Push-ups (keep core tight, chest touches ground-full range of motion!)

300 Squat (weight in heels, chest lifted, squat deep, hips lower then knees)

1 Mile Run

For Time -  Partition the Dips/Push-ups/Squats as desired.

**note** this is a longer workout.  Scale as needed.  Do as a two person "team" if you want.

Warm-up: (1 rounds of 15 reps)

Jumping Jacks

Samson Stretch (hold 10 sec. ea. leg)

Shoulder Stretch
Overhead Squat (Use a broomstick)
Super Man

Today's Quote:  The story of America's quest for freedom is inscribed on her history in the blood of her patriots. -Randy Vader

Weighted Option: Only if you can keep the intensity and correct form, you have the option to wear a weighted vest for the run.


Tuesday Offsite WOD

Today's WOD:

Core and More!!



Bicycle Crunches

 V (Jackknife) sit-ups


Bicycle Crunches

30,20,15, 10 Reps for Time

Warm-up: (2 rounds of 10 reps)

Samson Stretch (hold 10 sec. ea. leg)
Overhead Squat (Use a broomstick)
Super Man


Today's Quote:  The greatest glory of a free-born people is to transmit that freedom to their children. -William Havard

Weighted Option: none


Wednesday Offsite WOD

Today's WOD:

10 Minutes Walking Lunge  (back knee gently touches ground, torso upright, front knee behind toe) 

5 Minutes Run 

For Distance

Warm-up: (2 rounds of 10 reps)

Samson Stretch (hold 10 sec. ea. leg)
Overhead Squat (Use a broomstick)
Super Man


Today's Quote:  Disciplining yourself to do what you know is right and important, although difficult, is the high road to pride, self-esteem and personal satisfaction. Brian Tracy
Weighted Option: none


Thursday Offsite WOD

Today's WOD:

20 Handstand Push-ups  Use full range of motion.  Head should softly touch ground.  Modify if needed by using box or object (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)

100 Double Unders (350 Single Jumps if you cannot  do any doubleunders) Substitute 200 Jumping Jacks if you do not own a jumprope.

150 Flutter Kicks(count 1 for each leg)

2 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: Both tears and sweat are salty, but they render a different result. Tears will get you sympathy; sweat will get you change.  -Jesse Jackson

 Weighted Option: none today


Friday Offsite WOD

Today's WOD:

Run 1 Mile (estimate distance if necessary - it will be approximately a 9 minute run)

100 Sit-ups

25 Super Man

                For time.

Warm-up: (2 rounds of 10 reps)

Samson Stretch (hold 10 sec. ea. leg)
Overhead Squat (Use a broomstick)
Super Man


Today's Quote:  

"Success on any major scale requires you to accept responsibility . . . . In the final analysis, the one quality that all successful people have is the ability to take on responsibility." — Michael Korda

Weighted Option: none




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