WOD 1.21.15 Wednesday + How Do I Deal With Sugar Cravings?


  • Double under practice- 4 min
  • Agile 8
  • 10 scapular pushups
  • 10 pushups
  • 5 inchworms w/ up-down-dog

A. Bench Press @ 80% of 1RM

  • 5-5-5-5-5

B. 6 rounds

  • 200m run
  • 10 push ups
  • 15 Situps

C. Accessory Work: 3 Rounds

  • 10 DB Bent over rows
  • 10 DB straight-arm pullovers
  • 10 DB Biceps curls

How Do I Deal With Sugar Cravings?

Having a sugar addiction is like having a drug addiction, it is very hard to overcome. Having a good plan and being prepared is essential. Here are some tips I have found to be helpful.

  1. Try Intermittent Fasting w/ BulletProof Coffee. Bulletproof Coffee is becoming popular for a reason.  Aside from tasting awesome, it makes you feel lean, focused, and energized.  It allows you to transform your diet without resorting to chewing on sticks of butter (though that’s not a bad idea…).
  2. Have a breakfast of protein, fat and phyto-nutrients to start your day off right/Or . Breakfast smoothie shakes are ideal for this. The typical breakfast full of carbs and sugary or starchy foods is the worst thing you can do for sugar cravings as you’ll have them all day. Having a good breakfast is essential to prevent sugar cravings and these smoothie recipes are filling, nutritious and delicious.
  3. Eat regularly. Eat three meals and two snacks a day. For many people, if they don’t eat regularly, their blood sugar levels drop, they feel hungry and are more likely to crave sweet sugary snacks.
  4. Take L-Glutamine, 100-300mg every couple of hours as necessary. It often relieves sugar cravings as the brain uses it for fuel.
  5. Distract yourself, go for a walk, best would be to go for a walk in nature if possible, do some push ups. Cravings usually last for maximum 10-20 minutes and then pass. If you can manage to distract yourself with something else, it often passes. The more often you do this, the easier it gets and the cravings get easier to deal with.
  6. Have a piece of fruit. If you give in to your cravings, have a piece of fruit, it should satisfy a sweet craving and is much healthier.
  7. Drink lots of water. Sometimes drinking water or seltzer water can help with the sugar cravings
  8. Keep sugary snacks out of your house and office if possible. Its difficult to snack on things that aren’t there!
  9. Be open to explore the emotional issues around your sugar addiction.

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Metabolic Effect: Movement Quality Improvements Through Nutrition

The Metabolic Effect. Learning what works for “ME

excerpt from Bulletproof Radio interview with Dr. Jade Teta

What is The Metabolic Effect? How does it make people better?

The key is the acronym tells you everything. Metabolic Effect is ME meaning me (point at yourself here), meaning that it is all about you the individual, finding what works for you. Each person has a different optimal metabolic effect or metabolic response to their diet, to their exercise, to their lifestyle. This idea is a hard one… Following only one type of nutrition regimen or one exercise concept, and being unwilling to open up to all types of functional movement and different diet concepts, may h

Metabolic effect is really that acronym ME, tells you you need to find the diet, exercise, lifestyle inputs that optimize YOUR metabolism. There’s a lot of work involved in that but the good news is when you learn the process how the metabolism works globally for humans and then individually for you, you have that process that works forever. When you go through menopause or andropause, if you’re a man, or you get pregnant and go through pregnancy or even women with their menstrual cycle, you start to learn to decipher what is going on in your metabolism. You learn that the metabolism is not static. The other thing about the metabolism that everybody misses that it does not work like a calculator(think: “calories in v. calories out”). It works more like a seesaw. It is adaptive and reactive to everything you do.

There are two things required to lose weight. You absolutely require a calorie deficit. You also require hormonal balance. You need both, but here’s the problem. When you go after a calories-first approach, it actually causes an unbalanced hormonal metabolism so people are coming at it from the wrong way.

Now, there certainly are those people who are numbers-crunchers, and it works. They are in the minority. Here is the thing, yes, calories matter; yes, hormones matter. They both matter. It’s not one or the other. You can count calories which makes it alluring and people like that. “Oh, I can count these macros and I can count these calories.” They think we can’t count hormones but in a sense we can count hormones because hormones impact things like cravings.They impact hunger, they impact energy. There is what I call hunger, energy and cravings or HEC, a fun acronym HEC. If your HEC is in check you know that your metabolism is balanced. You know your hormones are balanced.

You’ll never address movement impairments optimally unless nutrition and supplementation are spot on.

It’s amazing how many athletes will bust their butts in the gym and in rehab, following those programs to a “T” – but supplement that work with a steady diet of energy drinks and crappy food. I’m not talking about debating whether grains and dairy are bad, and whether “paleo” is too extreme for an athlete; those are calculus questions when we should be talking about basic math. A lot of athletes literally don’t eat vegetables or drink enough water. That’s as basic as it comes.

Accept that 80% of your body composition is determined by what you eat.  Movement quality will never improve optimally unless you’re healthy on the inside, too.

Start thinking about nutrition as giving you the body you always wanted, and exercise as just giving you a sharper, more agile and supple version of that.

OK so it’s been said that Success is 80% food and 20% everything else. Truthfully, you have to zoom out a little further to see the whole picture. When you look at things from farther back, success is 80% psychology and 20% everything else.

Have you ever said this?: “I know what to do now, I just can’t/don’t do it.” Of course you can’t do it. If you haven’t addressed your toxic beliefs, your negative self-talk, your adverse childhood experiences, your unmet needs, your symbolic substitutes, or the addiction cycle, you’re doomed to failure. The more we see that psychology is just as important in fighting food addiction and obesity, the better off we’ll be.


Favorite Seafood Stew (Paleo)

Favorite Scallop and Shrimp Stew

courtesy of: food52.com

Dad's Favorite Seafood Stew

Serves 4 to 6

  • 1/3 cup extra virgin olive oil
  • 4 crushed garlic cloves
  • 6 peeled and seeded roma tomatoes cut into thin strips
  • 1 cup homemade fish stock, purchased seafood stock or clam juice
  • 1/2 cup dry white wine
  • 1 pound skinned saltwater fish filets(snapper, sole, halibut, cod) cut into 2 inch chunks
  • 16 large peeled and deveined raw shrimp
  • 16 sea scallops
  • 1/2 cup finely shredded fresh basil leaves
  • 1/2 cup chopped flat leaf parsley
  1. Heat the oil in a 4 to 6 quart dutch oven or sauce pot. Add the crushed garlic and saute on very low heat for about two minutes or until the garlic is fragrant but not browned.
  2. Add the tomatoes, stock and wine and simmer for about 10 minutes. (At this point you can cool and refrigerate this if you want to prep a day ahead – just reheat before adding the seafood)
  3. Add the fish and seafood and simmer for about 5 minutes until just done (Don’t over cook!). Stir in the parsley and basil and serve immediately.


Baked Eggs in Bacon Rings- Paleo for breakfast (or paleo anytime)

Baked Eggs in Bacon Rings

Makes breakfast for two. Approximate cooking time: 35 minutes.


  • 6 strips nitrate-/nitrite-free bacon
  • melted bacon fat for brushing tins
  • 4 eggs
  • 1 small to medium tomato, cut into 4 (1/2˝ ) slices
  • 1/3 cup onions, chopped
  • 3-4 white button mushrooms, chopped
  • 1/2 tsp freshly ground black pepper

1) Preheat the oven to 325°.
2) Cook bacon in a skillet over medium heat until it begins to shrivel (about 3 minutes). Remove bacon from pan and set aside.
3) Discard all but a shallow film of bacon fat in the bottom of the skillet.
4) Brush 4 cups in a muffin tin or 4 small ramekins with bacon fat from the pan.
5) Add chopped onions and mushrooms to hot pan with remaining bacon drippings in the skillet and cook over medium heat until softened.
6) Meanwhile, place a tomato slice in the bottom of each cup. Circle the inside of each cup with 1-1/2 strips of bacon.
7) Break an egg into each muffin cup and season with pepper.
8) Add sautéed mushrooms and onions over the egg.
9) Fill any unused tins with water to protect from burning.
10) Bake in the oven for 20 minutes.
11) To serve, loosen the edges of the eggs with spatula and transfer the eggs to plates.

healthy, or all-natural, or high-fiber….Seriously?! Don’t fall for this…

Seriously?! Don’t fall for this

The madness has to stop.

This might come across as a soapbox rant, and for that I apologize, but trust me when I say that this is a message that needs to be spread.

Your fat loss depends on it.

We all want to be fit and lean, right? So why do we fool ourselves into thinking that we are eating healthy…when our diets consist of so many processed foods?

Don’t fall for it: so-called healthy packaged foods are NOT guilt-free.

I can’t tell you how many folks I’ve seen chow down on organic, all-natural, gluten-free, vegan or high-fiber packaged foods…only to see their fat loss halt and reverse.

What did you expect?

Packaged snacks and desserts are going to stop fitness results and encourage fat storage. Every. Single. Time.

Even if it says healthy, or all-natural, or high-fiber, or organic, or gluten-free, or vegan.

If it’s processed and packaged then it’s getting in the way of your results.

If you are serious about shaping up your body then throw out the packaged foods and opt for wholesome, real foods instead.

Start with these:

  • lean protein
  • fruits
  • vegetables
  • nuts
  • seeds
  • avocados

When it comes to fat loss, eating clean is half of the battle. The other half is all about effective, challenging and consistent exercise.

Begin right now by calling or emailing me to get started on an exercise program that will turn you into a fat burning machine!

You Snooze, You Lose…

Sleep matters when it comes to dropping fat.

Your body requires a certain number of hours for rest and recovery, especially when your workouts are dialed in. 7 to 8 hrs per night seems to be the right amount.

A study that followed nearly 70,000 women for 16 years showed that those sleeping less than 5 hrs per night weighed more than those sleeping 7 to 8 hrs per night.

Simple Tuna Salad

Here’s a simple and light version of tuna salad. It cuts out high-calorie mayonnaise and adds some chopped fruit and vegetables to really liven it up. This is a great recipe to enjoy as you journey towards your fitness goal. Servings: 4

Here’s what you need…

  • 1 green apple, chopped
  • 2 green onions, tops only, chopped
  • 1/4 cup fresh parsley, chopped
  • 2 cans albacore tuna, in drained
  • 1 Tablespoon dijon mustard
  • 1/4 cup coconut oil, melted
  • 1/4 cup red grapes, halved
  • sea salt and pepper to taste
  1. Mix all of the ingredients in a large bowl and serve immediately. I like to serve this salad in large butter lettuce leaves, or scooped onto avocado halves. Enjoy!

Nutritional Analysis: One serving equals: 222 calories, 16g fat, 9g carbohydrate, 194g fiber, and 14g protein.

WOD 7.8.14 Tuesday


  • 5 Bench Press


B1. Power Clean: @ 80% of 1RM

  • 3-3-3-3-3

B2. DB Pullover (40/30)

  • 5-5-5-5-5

C. MetCon: 4 RFT

  • 5 Push-ups
  • 5 Hang Power Cleans (light to moderate weight: # should allow for perfect form)
  • 20 Air Squats


Just a suggestion if you are starting a meal plan: cook and assemble lunch and dinner for the next 4 or 5 days. You can also do more and freeze them.

It should look something like this:

8 meals


WOD 7.3.14 Thursday… + Grilled Bok Choy

A. Strength
  • 3  Strict Press
  • 5 AbMat sit-ups
B. 5 RFT
  • 200 m Med Ball Run (20/14#)
  • 8 Strict Pull-ups
  • 12 Wall Balls (20/14#)
    Post total time to complete, and any scaling, in comments.
C. Shoulder Mobility Work
  • KB armbar- 2 min/side
  • banded OH distraction- 2 min/side
  • Chest stretch- 2 min

**** 4th of July Friday—Tomorrow— we will have only 1 beach workout in the morning– Meet at Ave C Stairs  @ 8:00AM


Grilled Bok Choy

Ready to grill? Throw some bok choy on the BBQ! Bok choy is packed with vitamins A, C and K, as well as beta carotene. This grilled bok choy has tender stems and crispy leaf edges.

Servings: 6

Here’s what you need…

2 lbs bok choy
1 Tablespoons olive oil
1/4 teaspoon garlic salt
1/8 teaspoon paprika
1/8 teaspoon black pepper
1 teaspoon seasoned salt

Preheat grill and lightly oil the grate.
In a small bowl combine the oil and seasonings. Mix well.
Slice the bottom off the head of bok choy, and wash each stem.
Lay bok choy on prepared grill. Brush with the seasoned oil mixture. Cover grill and cook until stems show grill marks, about 4 minutes. Turn the bok choy, brush with more seasoned oil mixture and grill the other side.
Transfer to platter and serve.

Nutritional Analysis: One serving equals: 36.5 calories, 2.6g fat, 3g carbohydrate, 1g fiber, and 2g protein.