"Eat your colors."
A variety of colors = a variety of nutrients. The more, the better!
All the tips given for the 28 Days of Real Food Challenge were compiled from "Food Rules", by Michael Pollan.
Tuesday
4 RNFT (30 min max)
10 Suitcase Deadlifts
Accumulate 30s Chin Hang
400m jog active recovery
-Then, for time-
100 DU
"Eat animals that have themselves eaten well."
The nutritional quality of the animal products we eat is directly related to the nutritional quality of the food those animals ate. It's simple enough; healthy animals make healthy food. Our modern food system is concerned with producing large quantities of cheaper meat products, which has changed the diets, and consequently, the health of feed lot animals. Animals who have evolved to eat grass are being fed grains because it leads to faster growth and fatter animals. Not only does this greatly diminish the quality of these animal products, it has contributed to food contamination, environmental pollution and depletion of natural resources. Grass fed cattle that are raised the way they have been evolved to, have a lower fat content and the fat is of much higher quality, containing about 5 times the amount of omega-3 fats as their grain fed counterparts.
Searching out products from pasture raised animals is worth the premium you'll pay. Remember the tip from day 3? It was "pay more, eat less", and that definitely applies here! If you're looking for grass fed beef, Brookshire's now carries it at the meat counter, and Fiesta Nutrition also has some in the freezer section. If you have the freezer space and the funds to pay up front, the best option is probably to order a share of beef from Brookshire Farm in Abbeville (not associated with Brookshire's, the grocery store!). Mahaffey Farm, located outside of Bossier, raises pastured pork, chicken, beef and eggs, as well as organic produce. I picked up some of their bacon at Gibson's Natural Grocer in Ruston, and it is pretty darn amazing :) Mitchell Family Farm is located in Rayville, and they sell quality pork raised outside in the pasture.
All the tips given for the 28 Days of Real Food Challenge were compiled from "Food Rules", by Michael Pollan.
Monday
Final Assessment! Compare your results to those from 3/2/2015. Remember, the most improved member earns their next month of membership FREE, so come prepared to give your best effort!
Warmup:
8 mins
3 Inchworms with Pushup
10 Squats
20 Mountain Climbers (total)
30 Hip Bridges (15/15)
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Assessment:
4 RFT, 20 min Cutoff
20 Burpees
30 HRPU
40 Butterfly Situps
50 Air Squats
"Stop eating before you're full"
Just as you shouldn't eat unless you're truly hungry, you should STOP eating when your hunger goes away. Makes perfect sense, right? So pay attention while you're eating and put down the fork when are no longer hungry. Not being hungry and being full are two different things, and if you continue to eat until you're full, you are probably eating more than you need to!
All the tips given for the 28 Days of Real Food Challenge were compiled from "Food Rules", by Michael Pollan.
"Consult your gut"
This one goes along with yesterday's tip, "eat when you're hungry, not when you're bored". Along with making sure you aren't trying to cure boredom or stress with food, be sure that you aren't allowing external cues to determine how much you eat. For example, if you fill a large plate with food, the tendency is to feel like you are done eating once the plate is empty. Slow down and pay attention to when your body tells you that you've had enough to eat, rather than letting your eyeballs make that decision.
All the tips given for the 28 Days of Real Food Challenge were compiled from "Food Rules", by Michael Pollan.
"Eat when you're hungry, not when you're bored."
Why do we eat food? Well, we SHOULD eat food to nourish our bodies so that they can function. Food is fuel. Food is not a therapist that calms us when we are stressed or upset, it isn't a form of entertainment when we're bored, and it is not a reward for a job well done. "Wow, I did a great job at work today, now I deserve a sugar crash, a weakened immune system, and maybe even diabetes." Ok, that's rather extreme, but you see the point.
Next time you are getting ready to eat something, ask yourself WHY you are eating. Are you truly hungry? If you aren't hungry enough to eat an apple, then you aren't hungry. If you continue to use food as an antidepressant, you'll probably wind up depressed later on about the obesity and illness you have as a result of your over eating. Sounds like a pretty viscous cycle.
All the tips given for the 28 Days of Real Food Challenge were compiled from "Food Rules", by Michael Pollan.
PiYo tomorrow at 8:30am! It will be a $5 drop in class for non-members, so pass it along! This class is open to all :)
Also, make a mental note that final assessments are coming up on Monday. So rest up on Sunday, get in some good recovery yoga at 3pm with Candy (also a $5 drop-in), and plan to be there on Monday to see how much you've improved since the beginning of March!
Friday
EMOM x 10
10 KB Swings
5 Goblet Squats
-Rest 5 min-
EMOM x 10
8 KB Push Press (alt sides each round)
5 Burpees
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Scaled:
EMOM x 10
10 KB Swings
5 Air Squats
-Rest 5 min-
EMOM x 10
8 KB Push Press (alt sides each round)
2 Burpees
Oh, you thought this was food?
"It's not food if it arrived through the window of you car."
I really don't think this one needs any explanation. See the tips from days 1, 2 and 3 if this one confuses you.
All the tips given for the 28 Days of Real Food Challenge were compiled from "Food Rules", by Michael Pollan.
Thursday
3 RNFT
16 Single Leg DL (8R/ 8L)
8 Pistols (4R/ 4L)
30:10 x 4 Rounds
Ring Pushups
Mountain Climbers, feet in rings
Butterfly Situps
DU
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Scaled:
3RNFT
16 Suitcase DL
8 Step-Ups (4R/4L)
30:10 x 4 Rounds
HRPU
Mountain Climbers
Butterfly Situps
Jumprope