Chat and Accountability May 17 - May 23
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So, we went to my wife's grandmothers yesterday. We weren't sure what she had to eat, so I brought along some compliant leftovers. When we got there, she had oreos and jalapeno cheez itz on the counter! Those are two of my favorite snacks, and I haven't had either in forever. I was able to resist, but MAN I wanted them.0
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beerbikegirl wrote: »Jen, In moderation fruit is fine, but really should be a treat. Did you listen to the Ben Greenfield interview Carol did? He talks about fruit. Bottom line, your body can only do two things with fructose...convert to liver glycogen or store as triglycerides (and then fat). We only have so much liver glycogen space, if its full (and more likely than not it is), the body will convert the fructose to triglycerides...which have a strong correlation/causation relationship with heart disease (the ratio of triglycerides to HDL is a much stronger indicator of heart disease potential than LDL readings ever will be, you want no more than 2x HDL in triglycerides...really want it 1:1 or better. My HDL is 99 my triglycerides are 85 - which is good). Ben says if you are gonna eat fruit, either eat first thing in morning when your liver glycogen is low or after strenuous workouts when its same. That makes sense to me.
Not saying you should't eat fruit - but if you are eating more fruit than vegetables that really isn't healthy. Fruit like apples and pears ripen in the fall naturally for a reason...to fatten us up for winter. Low sugar fruits like berries are decent options in moderation. And juices are worse possible....all the fructose not fiber to at least slow down digestion.
Kim and I did listen to Carol's interview of Ben and I caught his comments about fruit. Doesn't mean I like it! I've seen fruit as a way to keep me off of the processed sugars and sweets. Again, lots of things to think about and put into action. My last blood test wasn't too bad (yes, my triglycerides were higher than yours but not in any 'danger' zone). But again, things to work on.
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Wow Heron! What a great consult you had with Christn. I know it feels awesome to have such specific goals and guidance. We are here to cheer you on! I can't wait to hear about all your progress!!
Jen: try not to get too overwhelmed. And don't forget what works for you in the beginning: making better choices (less processed foods) and walking. if you really want to do another whole 30, that's going to really help with the food choices. And you definitely want to make sure you're getting enough vegetables, so over eating fruit is going to interfere with that. I'm pretty sure the whole 30 plan tells you to limit fruit. The thing I really like about it, is that after a couple of weeks you don't need so much willpower. But that is a couple of weeks of being good about it. If you're eating a lot of fruit, you're not really changing your relationship with fruit. I did like Ben's advice like Kim says: first thing in the morning or after strong workout.
John, I'm still waiting to hear back on what time is good for you to do a podcast. I'm glad you're doing better, let's get something recorded! :-)
TJ: Caroline wrote me a very similar email today. It started with the word HELP! you guys are too funny… I'm going to send you a podcast of these people who finished up a Whole30 and talked about it like it was the answer to everything. Oh wait, that was you and her. Lol
I'm not worried about you.
Susan: I love your enthusiasm! I'll still love you because you are high school PE teacher. Fantastic profession!! I help fitness coaches seem to have the biggest impact with the kiddos that need guidance, affirmation, direction. And isn't that all kids? did you by any chance see the podcast that Lisa Jarmon and I did with Kiefer? it's quite embarrassing for me because I knew nothing about CNS at the time or who he was, so we pretty much just acted silly as always. But there still some value in that episode especially for people who are just starting out.
Kim: i'm going to make a concerted effort this week to get more sleep. I appreciate all of your reminders about this!!0 -
UGH!! Fat loss is DEFINITELY my goal... guess I've got some chillin out to do... Thanks so much for the input... I know running is bad... I just LOVE the sweat, something about a sweat-drippin cardio sesh that I just CANNOT GET ENOUGH OF!!! I used to powerlifting, guess I'll get back to picking up heavy stuff!!0
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Susan, I agree with what Kim is saying. Sometimes less is more. Case in point: last year I was trying to lose fat doing CNS and I was doing 4-6 sessions of Muay Thai a week and running 4X a week. I stalled it wasn't until I slowed down that I started to see result. Can you train and still lose fat? Yes, but you have to be VERY experienced and even then it still would take to dial it in.
I agree on the fruits for the same amount of carbs and sugar in certain fruits, I would rather eat reese's LOL If you want the nutrients, get it from veggies. Save the super sweet fruits for once a week thing and stick to berries for the weekdays would be a good compromise?
Kim, We actually don't prefer to eat less protein lol Heck I can put away a 18oz steak in one sitting no problem.
But that's Its just the macros she gave me which is right within the parameters that you mentioned Kiefer recommended. For me I weigh 172lb. 27% bodyfat = 46.44 lean body mass=125.56 And since I am not training and my main goal is fat loss we'll take the low range 125.56*0.5=62.78g of Protein. And help me out with because I don't remember if it was Kiefer who said but I think he did .. He said most people don't need 1.0X of protein and if they exercise regularly 0.7 or 0.8 would suffice. Ben Greenfield actually recommends lower. Here's a great article explaining it. Dude works out and he is only eating 100g of protein a day. Not saying that you should listen to his findings, heck I'm confuse with protein but from I've been learning I know I don't need "that much" I just need to find my protein sweet spot http://www.bengreenfieldfitness.com/2011/11/how-much-protein-do-i-need/
And these are just super interesting.
This is about protein fasting/cycling.. http://www.bengreenfieldfitness.com/2014/08/episode-291-full-transcript/
http://www.bengreenfieldfitness.com/2014/02/270-natural-remedies-for-snoring-weight-training-for-endurance-athletes-how-to-lose-weight-with-a-low-thyroid-and-much-more/#ixzz2wPOmFQGH
http://www.bengreenfieldfitness.com/2014/03/the-link-between-gut-and-hormones/
By the way I love the discussion of proteins
I'm going to ask Christin on our next check in on her views on protein intake.
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Happy Wednesday Folks! Today is our Hospitals VA2K. Its a 2K walk/run to help Homeless Veterans and health awareness for Veterans. I'm on our committee this year so gonna be an early day today. I also have Honor Guard Training today for the Hospice. We are committed to no Veteran going home alone, and we have a ceremony for the initial flag draping. Team will be on call 24/7.
Susan - Adding to the Chorus here, you might want to look into a book I am reading now "Chi Walking" by Danny and Katherine Dreyer. The also wrote Chi Running. But if you're on a fat loss goal would recommend the walking book.
Carol - Replied to the email, I'm ready on the weekend (this weekend) when ever you are. Just give me a day's notice for the timing.
Heron - Good Stuff from BG. I've been listening to him for a long time now and he gives very good advice. Met him at Paleo Fx, interesting fella. I find the 0.5 g very difficult to do, (102g/day) .7 is doable but slows results. The good news for me is I'm not on a timeline so slow is OK. I think I have a metabolic advantage in this area over you gals as well.
Jen - You might be interested in the Chi walking as well. You can do this stuff.
Kim - Love your thoughts on all of this stuff. I'll just chime in on meditation, (Carol this could be the All things in life subject). I'm an old soldier, lived though three wars, lost way too many friends, I;m a widower, and a surviving Father. I'm am asked fairly regularly by folks how I've managed to keep my happy and a positive outlook on life. I have avoided a simple answer because there isn't one but I learned young to meditate in a combat zone were I was also introduced to tai chi. One of my teammates had us doing a Tai Chi routine every day and taught us the basics of TM and Chi. The inner calm and focus I can achieve in some very short contemplations has taken me through some fairly intense moments. It's a very powerful tool especially when you couple it to visualization. If folks are just starting out "8 min Meditation" is a good book and I know there are a bunch of guided meditation aps. Keep talking it up.
All righty then Folks, Work Hard, Have Fun! But above all B KOO_EL.
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There's a great post on the Facebook Carbs at Nite group from Trinette Chow, who is known for her epic carbnites, showing her body at lifting 5x a week plus 2 HIIT session to lifting 3x a week zero HIIT. She's fit in both, but particularly midsection much much leaner since she backed off the workouts. It's a closed group (but they add anyone). AJ just made a comment asking her to post on the body io Facebook page- because as she put it many women need to learn less is more. I'll link if she does. If anyone follows Juli Baur, aka paleomg, her body went through same transformation a couple years ago. When I first started following her blog she was training for the cross fit games. Looked great but bulkier. Now she's simply lowered her amount of workouts, and leaned out. Tons of muscles but leaner.
TJ, great job resisting the temptations!
Heron, I'm known in the FB carbs at nite as the lower protein pusher. That group acts like if you don't eat 1gr per lb of body weight (as in total, not lean) you'll have no success, shrivel up and die or something. So I do agree you don't need a ton, or even the 1gr/bodywieght. I think it varies by individual and activity. I do find if I eat lower one day, I crave meat the next. And like you, I love a huge steak. (Now this talk is making me want to track again to see what I've eaten last few days...the not tracking is somewhat bugging me....but at same time glad to not do it. Weird. )0 -
So grateful for the guidance!!! I am in my office right now drinking coffee with heavy cream instead of my regular cardio sesh!!
Carol... Yes!! I have the best job in the whole wide world. (caution...humble brag!!) We are doing final fitness testing for the semester and EVERY student (so far, one more class to go today) has significantly improved their mile time this semester -- they ran the first mile in January on a treadmill and ran their final mile yesterday on the track in 80+ degree weather-- SO THAT'S HUGE IMPROVEMENT!!! Normally freshmen (especially girls) gain fat... my only gains were ones who put on muscle!! It's been a GREAT semester!! I'll go find that podcast now... sounds like what I need as a newb!
Hmrjmr... I'll check that book out... I do like walking...but I LOVE sweating... my students think I'm the weirdest!!
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Haha, thanks Carol! If only I could stand to listen to myself.
I decided to start ticking off my days of good eating, this year. I marked off as many as I could remember, but just couldn't figure out any of February. I'm pretty sure I did pretty well, and probably only slipped up a couple of days, but I left them blank. Even with February not factored in, I'm at 68 days, which is 48% of the year, so far!.
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John, I've know the benefits of meditation but it's so wonderful to hear that it works for someone who had been through so much. Man I tried But I still don't know how to meditate and sometimes those sleep hypnosis/meditation videos works but I have yet learn the technique of quieting your mind. Sometimes at night I literally had to tell my mind to "shh just be quiet" I'm not crazy and I don't hear voices lmao but ever since I was a child I had an overactive mind and ADD.
I agree slow progress is good. And yes men are born to build muscle.
Kim I think the 1g thing is very antiquated that was one of those old fashion bodybuilding "rule" that really stuck. So I'm not surprise that that those FB people is so resistant on changing their belief and hey if they are seeing result more power to them. Our bodies are So different and for us women our hormones changes so frequently. Sigh.
I totally get what you mean with the whole food tracking.
Is that Trinette Chow really lean and fit looking? Kinda of like AJ? And on the younger side of age? I think it is inspiring to women who have the same goal. I look at women like that and I can appreciate the body and the hard work but I like to hear and see stories especially on her body podcast on women who are doing CNS or CBL in their 40s and older who are not rocking a lean body with obvious muscles (and don't plan to)but is at a healthy body fat range and has a fairly normal active lifestyle but heavy lifting is not their primary exercise. I'm not anti lifting at all, but I think not all women like to lift and there are other healthy alternative.
I'm actually kind of disappointed with her body podcast. I was hoping for more female based science talk and judging from their guests I don't think I'm their target demo lol I'll still listen and where they are going with their podcast before I make my decision to unsubscribe.
Susan, brag away! Kids nowadays need to move more! So that's great new about your students. I love a good sweat! I effing love it when I'm completely drenched in sweat! Endorphins! Yeah! Speaking of that, when I was doing a lot last year, I think my body got used to the endorphins and when I stopped because of my injuries I got the blues. I wasn't depressed or anything but I can definitely feel a mood change and after a few months it leveled out. So watch out for the blues if you suddenly cut down on cardio.0 -
Completely non health subject:
Today I see the leftover wolf traits in all my huskies. With the addition of a puppy my dogs and the fosters "packed up" like wolfs and proceed to inspect and teach the puppy were he is at status wise amongst the pack. Taiki the pup knew all the submissive cues and did great. But it made the hair on the back of my neck stand for a moment when I see how they were walking/stalking and looking at the pup as a pack. I've introduced Taiki one on one then 2 at once but this is the first time the whole group was loose with Taiki. It also allows me to see another side of their personality. They all played with the puppy but they all play differently... But is it also cool to see that when my oldest female arrived on scene how all the dogs clearly give her space and recognizing her as the lead dog. She's old but it's all about the attitude. 0 -
Susan...that'sincredible that you have young women gaining muscle mass. Teach them the importance of maintaining muscle mass all their life...not to mention hot great it makes you look.
Heron, I probably shouldn't do this...but here's the picture. She is 46. Does 3 lifting sessions a week. A pull focus, a push focus and a misc. Works with a trainer on the push/pull routines. So yes a lifter...but not young, however, definitely has muscle definition and shape.
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Kim, thank you so much! Very awesome and Holy **** that's a huge difference. She looks good in both of them but hells yea the purple dress is leaner.
I would love to hear her story on her body io. Or carol's podcast wink wink. If she is willing to of course lol. She is 46 and has a what seems like a very doable routine, granted she has a trainer to help but I bet her story will resonate with so many women who are struggling because they are in their 40s and think that they have to do more to see results.0 -
Well Happy Thursday Folks! It's a pretty good day so far as I broke through 270 this week. HRV is Yellow flag today for an Active Recovery kind o day. Will Foam Roll for a bit, and see how my step count goes at work I'm well ahead on the week. So easy goals today.
Ruck walk planned for Saturday fell through, (Most of the other guys have overtime op ) so will probably do something solo before the Podcast hangout with Carol, Mike and Jake.
Heron - Very cool on the Dog observations. I found for me that it took a long time of practice at meditation before it had what any one would call an observable effect. Though one of the meditative thoughts I had early on when I was trying to sleep, was the thought of heaviness in each part of your body that you can feel awareness in starting with your Left Big Toe, and working you way up Toes to foot, feet to calves, calves to knees, so on. Don't move on to the next body part until you feel the heaviness of part you're thinking of. Last night I tried the Ap Meditation Oasis guided sleep meditation and it may be helpful if you need help with the thought clearing process. Mind clearing meditation does not turn off the voices but it does make them speak in turn instead of all at once.
TJ got some good runs going there. So looks like you're getting a good process for Whole TJ.
Susan - Very cool being one of the folks that firms up the minds and bodies full of mush. God Bless you. I love a good sweat as well, its my joints that revolt when I over do.
Well gotta Roll Folks have a great Day. TTFN
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Happy Friday Folks.0
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John! Why must you keep holding me accountable for the things that I say I'm going to do?? "...not only in diet, but all areas of life." Everyone knows that I'm full of it. I didn't even make up that tagline, Jake and Zach did when they started the show. I just thought it was catchy so I kept it.
Okay, you're probably right. We should really do something about a different area of life. I do like the meditation idea it's something I really, really, really need to consider. I want to make the most out of downtime and I bet there are a lot of other people like me and Heron that don't know how to slow downand spend a few minutes very effectively in meditation. It drives me nuts to even try. That would be a great show focus! Thx
Yes Susan, brag!!!! Love it!
Thanks to everybody for all the fantastic input here. I usually read through first thing in the morning and then have no time to comment!!0 -
Keep ticking away TJ!!0
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John I used to use the Mediatation Oasis sleep app most nights when I traveled. It was the first bit of meditation I did on my own. I was originally introduced to the idea by the owner of a local yoga studio who is known for her meditation work. But she does the long tradition 30, 60 minute meditation. I don't have time for that. I've read 8 minute meditation as recommended by Jadon Seib. For whatever reason the author didn't resonate with me as much as doing the (free) Headspace app 30 day program / 10 minutes a day. While I can and often do, short meditations on my own, I prefer doing the 10-15 min guided ones in Geadspace or Calm apps.
Sarah Fragoso is on the current HerBodyIO podcast and talks about how meditation is helping her in other areas like decision making. I absolutely agree. As you get more mindful, retrain your mind a bit, it bleeds over everywhere. I listen better at work. Concentrate better. And as I've mentioned, frequently do 2-3 minute rescue meditations before presentations or when I need to get focused. I think you really can't afford not to develop this skill. And I'm continually amazed by the number of high level or highly successful people that mention meditating in interviews or podcasts.
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HAPPY FRIDAY!! Is it carb nite yet?!?!?! I'm getting sooooooooo bored with fat food... I'm a black coffee person... so the addition of heavy cream has been interesting, to say the least!! So far my days have consisted of: ground beef, avacado, eggs, bacon, butter, spinach, olives, cheese, gee, heavy cream, coconut oil... I ate pork rinds for breakfast...LOL... I just couldn't do another egg...0
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Happy Friday everybody. Sorry about not being around the past two days. Getting ready to head out to the airport for my trip to Arizona. Excited about getting to meet some wonderful folks.
Have a great Friday!0 -
John and Kim thanks for the recommendations, I'll check those out.
Susan why so many eggs? Try other low carb veggies or else you'll get so sick everything. I like Bok Choy, turnips, radish, cabbage, Brussels sprouts and rutabaga. Yay! carb nite! Did you do the 10 days induction? I love pork rinds, but I gotta watch my protein so I eat them sparingly.
I am so drained recently with the addition of the new foster puppy and still caring for my post op fosters. The good news is both fosters have found homes and will be leaving by 6/13. However I learned an important lesson on time management because of this experience so yay for me.0 -
My pork is finally ready!! Yay, super excited, half of a pastured pig with a final hanging weight of 105lb. And I get the organs and half of a head!! I was told I might not be able to so I'm pretty happy that it all worked out.
So... Anybody know what to do with a pig's head? I only know how to prepare the ears, jowls and cheeks and tongue.0 -
Kim - Rescue Meditations. I like the phraseology, when bullets were flying we also called them prayers. I have found these small moments, most useful in high stress situations, and even micro meditations in fast paced situations, but I also use them at different points in a normal day as well, to clear and focus. a good 90 sec ' thought cleanse" can have the same refreshing effect as a 20 min nap. The more you can couple them to good visualization the more powerful they become, at least for me. It's no surprise to me that the successful folks use it, a study of most great Military Commanders would reveal a tendency to practice some daily form of it. They generally allude to it in their biographies, and most of the modern ones, Including Patton, MacArthur, Eisenhower, Beckworth, and Schwarzkauf. All have been proponents of the practice and have mentored their subordinates in it. BTW Gen Patton was also a vocal proponent of cold showers as well, not for the thermogenic metabolic effects, (like fat loss) his was about the clear thinking state you have when you come out of the shower.
Jen - Have a great trip and lots o fun.
Heron - You already know more than I do about preparing Hog's heads. Do Enjoy!
Susan - You'll get the hang of it. Keep rollin'!carolssalva wrote: »John! Why must you keep holding me accountable for the things that I say I'm going to do?? "...not only in diet, but all areas of life." Everyone knows that I'm full of it. I didn't even make up that tagline, Jake and Zach did when they started the show. I just thought it was catchy so I kept it.
Okay, you're probably right. We should really do something about a different area of life. I do like the meditation idea it's something I really, really, really need to consider. I want to make the most out of downtime and I bet there are a lot of other people like me and Heron that don't know how to slow down and spend a few minutes very effectively in meditation. It drives me nuts to even try. That would be a great show focus! Thx
Because Carol I know you well enough to know that
1. you lead from the front.
2. If you say it you mean it.
3. That a powerful tool like that in your capable hands and head. Will make us all better us's.
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GLUTTONOUS DAY TODAY! And it was glorious! I indulged in several sinful things and I enjoyed every bit of it. Too much of everything. Whole30 turned into Whole19. But that is okay. I enjoyed spirits with friends and some yummy food (and some dessert that just made me sick really) but all that said, I am back to whole foods tomorrow.
Okay Kim, now you have me very interested in meditation. I have never been able to do it but I was always just making a feeble attempt on my own. That app sounds perfect. I could use some focus in my life right now.
Thank you John. I appreciate the vote of confidence. I will for sure be putting together a meditation show soon. Not sure how soon I can realistically start practicing it, though. But I will try.
Jen - Have SO much fun in Arizona. I am excited to see your NORB pics!
Susan - I know what you mean about the boredom with the foods. But you can troll the carb nite facebook page or websites and find a ton of options. "meatloaf" muffins are a yummy one.
Have a great holiday weekend everyone!0 -
What a wonderful afternoon. Flight here, eh.... Got to meet the creator of the NORB who I already knew was awesome from having her on my live show. She somehow knew who I was in the airport. Wonder what gave me away.
Carol, sinful night for me as well, topped off with the bestest dessert created, tiramisu. Sometimes you just gotta do #vacationeating.
Being still on Illinois time, I should have been in bed HOURS ago. Heck, it's Saturday at home now.
Ok, time for this ol' girl to call it a night. Nighty night from somewhere in the desert.
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Happy Saturday Folks! Heading out to have Breakie at Whole Foods w Dan. Have a great day Folks!
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Carol, sounds like a fun day! Get the Headspace app. The thirty day lesson is great ( and helped me discover 10 mins too little, 20 too long, 15 perfect) he takes you through different methods. Then switch to the calm 28 day intro. There's 60 days of free training. I found I just had to do it first thing. I pushed bedtime earlier 15 minutes. Got up 15 minutes earlier while house is quiet. I now love the morning quiet before everything starts getting crazy. I need it.
Thanks for everyone's nice notes yesterday about the 2lb or so scale drop.....unfortunately that's just getting me back to pre-KY Detby/Vegas trips weight. While I didn't eat crazy, I was drinking and could tell I was really inflamed and bloated upon return. Still a few tenth of a pound over my lowest. Well I was yesterday. Gave a pint of blood yesterday afternoon so got rid of that.
But well we're at it, not sure if I ever shared the " before" here. Left Feb 2008. Right Memorial Day 2008.
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Good morning!!! Where the heck am I? Oh right, the desert. Hehehe..... Time to get up and figure out what I'm doing today.
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Gonna Be a great Fat2FitHQ Podcast Tough Mudder come on and live the Dream!
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