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Motivation, Self Improvement and Success Recommended Products
Anthony Robbins Personal Power II
By Anthony Robbins
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Think BIG and Kick Ass in Business and Life
By Donald Trump and Bill Zanker
Donald J. Trump is an icon: the very definition of the American success story. The star of The Apprentice and developer of some of the planet’s most prestigious real estate, he’s been on the bottom and risen to become one of the world’s wealthiest men.
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Goals! How to Get Everything You Want–Faster Than You Ever Thought Possible
By Brian Tracy
Based on more than 20 years of experience and 40 years of research, this book presents a practical, proven strategy for creating and meeting goals that has been used by more than 1 million people to achieve extraordinary things in life. Author Brian Tracy explains the seven key elements of goal setting and the 12 steps necessary to set and accomplish goals of any size. Using simple language and real-life examples, Tracy shows how to do the crucial work of determining one’s strengths, values, and true goals. He explains how to build the self-esteem and confidence necessary for achievement; how to overpower every problem or obstacle; how to overcome difficulties; how to respond to challenges; and how to continue moving forward no matter what happens. The book’s “Mental Fitness” program of character development shows readers how to become the kind of person on the inside who can achieve any goal on the outside.
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Achieving Optimal Health On The Paleo Diet With Greg Battaglia
Greg Battaglia is a Certified Level I Crossfit trainer and a Dietetics student at Immaculata University who is passionate about constantly exploring ways to improve human health and performance and helping others to achieve their health and fitness goals.
Greg, you are probably one of the most knowledgeable people i know when it comes to nutrition and the paleo diet. I guess my first question would have to be what has been your personal experience with the paleo diet?
I first began a paleo diet at the end of my senior year in high school, which was about 4 years ago now. Before then I followed the basic high carbohydrate, low-fat diet recommended by the USDA. Most paleo people talk about how atrocious the USDA food pyramid is when it comes to getting lean and being healthy, but to be honest with you I actually felt pretty good on this diet and performed pretty well. I was doing a lot of bodyweight calisthenics and interval training (not too different from Crossfit) while on a higher carb intake and managed to stay pretty lean.
I really didn’t feel that I needed to change my diet at the time unless it would have an impact on my health and performance that was worthwhile. Then I discovered Crossfit and gave it a shot and realized that most of the people in the community were crushing my WOD times. I heard that converting to paleo would improve my performance so I gave it a shot. I went 100% paleo and saw my performance improve immediately and started getting good times.
In addition, I lost some body fat and definitely gained some muscle mass, while drastically reducing my appetite. It was weird, I was able to eat much less but maintained a higher bodyweight and felt much stronger, quite a paradox.
Other benefits were reduced joint pain, better sleep, better sex drive, more sustained energy levels, and the ability to concentrate much better.
I guess I felt that my higher carb diet was keeping me healthy before switching to paleo because I hadn’t ever experienced the health benefits of paleo. I had no basis for comparison, and once I went paleo there was no going back.
I believe nutrition plays a major part in achieving and maintaining a healthy body, do you agree, and what are your thoughts and beliefs when it comes to medication to treat illnesses over a healthy diet and lifestyle?
I absolutely agree. Nutrition is so important, yet so many people neglect it, even elite level athletes. When it comes to getting lean the number one most important factor is your diet. That’s not to say that exercise is not important for maintaining a healthy weight or just good health in general, you still need exercise to be healthy and vital. However, when it comes to getting/staying lean it’s mostly your diet. I recently suffered a shoulder injury that put me out for quite a while and I wasn’t able to be nearly as active as I should have been, but I still managed to stay lean and maintain a muscular body simply by eating a lower carbohydrate paleo diet.
Using pharmaceuticals to treat lifestyle diseases has been largely ineffective and provides no solution or long-term option for improving one’s health or reducing disease risk. Most drugs that are used to treat lifestyle diseases like heart disease, diabetes, acne, etc only act as a band aid to eliminate symptoms, not to eliminate the root of the problem.
Additionally, most of these drugs have undesirable side effects that essentially thwart the original purpose of the drugs, which is to improve quality of life. What good is taking a statin drug to reduce your risk of heart disease if your going to be walking around like a zombie all day with achy joints, memory loss, and muscle weakness? And that’s assuming that the drugs actually reduce your risk for getting heart disease in the first place (research suggests that they don’t). I do want to point out that I don’t think that all pharmaceutical drugs are evil and should avoided at all costs. For instance, bacterial infections that would have killed people years ago before we had modern medicine can now be treating quickly with the use of antibiotics.
Also, some of those “lifestyle” drugs like insulin for instance can used effectively in the short term or in low doses as a compliment to a healthy lifestyle when necessary. A good example of this is insulin use in diabetics. Diabetes can usually be essentially cured with a low-carbohydrate diet, but some people have done so much damage over the years and trashed their insulin sensitivity that small doses of insulin along with a paleo lifestyle may be optimal in controlling their diabetes.
The point I’m trying to make is that drugs should only be used as a last resort and in the proper context, not just given out like candy, as doctors currently tend to do.
In reality, the only way to become truly healthy is to eat right, exercise, get good sleep, and handle stress properly. There are no short cuts, no magic pills, and no quick fixes. It takes effort, hard work, and a proactive mindset to be healthy in our world.
I don’t mean to bother you with my own idealism, but it seems that we have lost sight of the fact that the only way to achieve anything worthwhile in life is to work hard, there’s just no getting around it. The key is to make it fun. Just because getting healthy and fit is hard work doesn’t mean it has to be drudgery or misery. After all, the idea is to get fit to improve your life and happiness, not to hinder it.
The first step to making this happen is to find some community support. If we put ourselves around others who want to improve themselves it makes it a lot easier for us to stick to lifestyle changes. If you’re trying to stay paleo, or workout everyday and everyone around you is eating cookies, getting hammered, and sitting on the couch watching TV it will be much harder to make the necessary changes. That’s why I’m such an ardent advocate of Crossfit; it provides this community atmosphere and camaraderie.
This kind of goes back to the whole paleo concept in the first place. Our hunter-gatherer ancestors were closely connected with one another. They hunted together, ate together, slept together….they did everything together. Humans tend to do what others around them are doing. It’s a part of our tribal ancestry to feel wanted; it’s a survival mechanism. So the take-home message is that we need to surround ourselves with others who have the same goals to improve our chances of success.
What are some of the most common illnesses/diseases that you have come past or experienced that have been easily treated through the consumption of paleo foods?
The most striking one was my girlfriend’s acne. She suffered with acne for years and it had a considerable impact on her level of self-confidence and overall happiness. When we first started dating I encouraged her to give paleo eating a shot, since I knew that inflammation and insulin resistance were the root causes of acne. She agreed and went on a flexible paleo diet for a few months and saw modest improvements in her skin.
Eventually she decided that she wasn’t going to settle for modest improvements and went 100% strict low-carb paleo and her skin literally cleared up completely within weeks. Whenever she falls off the boat and cheats her skin breaks out again, it’s like clock-work. If she eats something bad I can guarantee that she will have a breakout the next day.
This is a strong testimony to the potential for paleo to treat certain conditions. The interesting thing is that she has discovered that even some paleo foods cause her to breakout. For instance, whenever she eats apples her skin breaks out, even though apples are completely allowed on the paleo diet. On the other hand she can eat raisins, which are a high GI fruit, but have no problems at all. I guess this just goes to show that although some basic guidelines are very helpful, everyone needs to experiment to find what works for them.
I would say that most people should use a strict paleo diet as a starting point and then alter certain components as necessary to get really dialed in to what foods work for their own body.
I can also personally attest to the power of paleo to reduce/eliminate joint pain, regardless of the original cause. I’ve been diagnosed with mild osteoarthritis in both shoulder joints and eating paleo can mean the difference between being cramped up all day and having to skip a workout and feeling completely pain-free. If I cheat and eat anything sugary my joints are really tender and achy the next day. When I’m paleo I generally have very little if any pain at all as long as I stay active. Grains can give me a mild reaction, but I’ve found that dairy products are by far the worst. If I eat some cheese, or especially milk, my joints will literally be inflamed for days.
Digestive conditions are very responsive to paleo eating as well, and this makes sense since digestion is simply the process of breaking down and assimilating whatever you put in your mouth. Put in junk, and problems are going to occur. Put in good stuff and things are likely to be just fine. I really think that more people in our society are gluten intolerant than we tend to believe. Just from my own experience and the experience of some of my friends and family members who’ve made changes to their eating, I’ve found that gluten is a major issue.
My mom for instance, has told me that every time she eats anything with whole wheat she gets serious digestive disturbances. It got to the point where she started taking nexium (despite my recommendation to eliminate grains from her diet first!) and her symptoms cleared up for a while but ended up coming back even worse. She switched to a diet much lower in gluten (although she hasn’t completely cut it out) and noticed immediate improvements in her digestion. She used to get awful stomach pains after a breakfast of whole-wheat pancakes, which have subsided since switching to a gluten-free pancake mix made with tapioca. Still not paleo, but definitely an improvement.
Also, a bodybuilder friend of mine has had colitis all of his life. When he found out about paleo and made the switch he was able to drastically reduce his dose of medication to control this condition. He still has problems sometimes, but overall his condition has improved greatly with nothing more than a simple change to paleo eating.
Three of the major food sources that aren’t part of the paleo diet include grains, dairy and processed sugar. Apart from the fairly well known diseases associated with these foods, such as coeliac disease and diabetes, what other diseases can be brought on by consuming a large quantity of these foods that people may not be as aware of, and would you say these diseases could be treated through a change in diet which consisted of paleo foods?
I think the most intriguing area of research surrounding the elimination of grains, beans, and dairy products is multiple sclerosis (MS) prevention and treatment. As you may know, MS is a debilitating autoimmune disease that results in the destruction of parts of the myelin sheath that relays chemical messages in nerve cells. Loren Cordain, the author of The Paleo Diet, has been doing some interesting research in this area and found some intriguing connections between food components found in grains, beans, and dairy products that may be implicated in the development and progression of MS.
There’s not enough time to get into all the biochemical details of how these foods may cause MS, but we basically know that proteins known as lectins found in grain and legumes may be implicated in MS.
Essentially, the way lectins cause problems is they interact with antibodies created by the body in response to infection. Many common pathogens (that people are regularly exposed to) contain proteins also found in the myelin sheath of nerve cells. When we consume grains and legumes, the lectins contained in them bind with pathogens in the gut, creating a protein matrix that can cross the gut lining and enter the blood stream (which wouldn’t be possible without this binding). Once in the blood stream the immune system mounts an attack on the protein matrix, since the body has already developed antibodies to the pathogen after initial exposure with the pathogen in the past.
As a result the body labels the proteins found in the matrix as being foreign and attacks the proteins. Unfortunately, some of the same proteins found in the pathogen are also found in the myelin sheath of the nerve cells. The result is that the immune system attacks not only the pathogen/lectin complex, but also attacks and destroys the proteins found in the myelin sheath. This process is known as molecular mimicry. This leads to the break down of the myelin sheath, and causes the symptoms of MS. Interestingly, butyrophilin, a protein component of casein in dairy products has been found to bind with wheat germ agglutinin, a lectin in wheat products, and may afflict the same damage.
Another unexpected player is tomato lectin, found in tomatoes, that also may be implicated in molecular mimicry. Loren Cordain has conducted some case studies on a few people implementing a grain, legume, and dairy-free diet to treat MS. Interestingly, he has found so far that all people that switched to the paleo diet either stopped the progression or even improved their MS symptoms and regained some physical function.
Unfortunately, it appears that the paleo diet does a better job of stopping the progression of MS than improving the condition, so it is important to catch the disease early and make the switch early on to minimize CNS damage. However, it is important to note that lectins likely aren’t the only factor at play in MS, as some epidemiological research has also linked MS to low vitamin D status, not to even mention the genetic factor at play.
In theory, this same process is behind most diet-related autoimmune diseases, like rheumatoid arthritis, graves disease, scleroderma, psoriasis, etc. Although most accounts of improvement of auto-immune disease with a paleo diet are anecdotal, research is underway and thus far it appears that lectins do indeed play a significant role in auto-immune disease. Keep your eyes open for studies in the near future, because I think that this is an area of research that is going to explode once Cordain publishes his findings.
Grass fed meats Vs Grain fed meats; how would you differentiate the two in regards to health benefits and nutritional value.
When it comes to grass-fed meats they are higher in omega-3 fatty acids, higher in conjugated linoleic acid (CLA), and have been shown to have higher density of vitamin E. Grass-fed meats have a healthier ratio of omega-3 fats than do grain-fed meats which means that eating grass-fed meats contributes to achieving a proper ratio (4:1 – 1:1) of omega-6 to omega-3 fats and lessen systemic inflammation. Conjugated linoleic acid is also about 5 times higher in grass-fed meat than in grain-fed meat and has been shown in animal trials to reduce tumor growth and in human epidemiological studies to be correlated with lower rates of breast cancer. Grass-fed meat is also about 4 times higher in vitamin E when compared to grain-fed.
From my own experience I can say that the number one best “supplement” that I ever added to my diet is grass-fed meat. I can see immediate changes in my overall health and performance when I switch to eating all grass-fed meats.
The paleo diet has been shown to consist of foods which promote good health, while eliminating foods which do the opposite. However, is there a way someone could go ‘wrong’ when following the paleo diet to an extent that it would play negative effects on their health?
Yes, and I’m glad you brought this up because I think it is an important issue to touch on. One of the things that I commonly see with people who think they’re eating paleo is that they tend to assume that just because a food could have been attained in nature that it can and should be consumed in unlimited amounts. For example, when I first started eating paleo I ate nuts as my staple source of calories. I loved the taste of them and they filled me up quickly.
At first I felt great, probably because I eliminated all bad foods from my diet, but eventually I started getting some serious digestive disturbances. I eventually started to feel sick and lethargic after eating nuts. The reality is that it is hard to obtain large amounts of nuts in nature because it is very labor intensive and the nut intake of our paleo ancestors was probably not very high because of this. Nuts also contain protease inhibitors, which can interfere with digestion. A good way to reduce this effect is to soak the nuts in water over night and then dehydrate them (if they stay wet they’ll grow mold).
You could also run into problems with a very high fruit intake. I have nothing against fruit and I eat quite a bit of it myself, especially during the summer months. However, modern varieties of fruit have been selectively bred over the years to contain much more sugar than wild varieties, and can cause some problems with insulin resistance when consumed in large amounts.
I would also advise people to keep their consumption of paleo deserts to a minimum. Some assume that just because a food has more natural ingredients that they can consume it in unlimited amounts with no consequences just because it’s “paleo”.
“A good example is almond cookies. They contain butter, almond meal, and honey all in one snack. Sure, they lack the anti-nutrients found in regular cookies and have a greater nutrient density, but when you combine large amounts of fat (from butter and almonds) with sugar (from honey) you’re setting yourself up for fat gain. Not to mention that paleo deserts tend to also be quite high in calories. That said, I would save paleo treats for special occasions, which is completely acceptable and is obviously better than snacking on regular sugar/trans fat laden cookies.
Probably another important aspect of following the paleo diet would be the addition of exercise. Is there a particular way of training which you feel strengthens the health benefits associated with paleo foods more than others?
Constantly varied, functional movements, performed at a high intensity. That’s what Crossfit recommends and I know it may seem biased or even trendy to make such a recommendation since Crossfit is becoming so popular, but I can honestly say that in my experience no other way of training has compared to Crossfit when it comes to improved health and performance. The only thing I would add is that scaling is incredibly important when beginning Crossfit and frequency of workouts may need to be adjusted for some people.
Some people go to the Crossfit site and start right off the bat with the workout of the day as posted, with no scaling whatsoever. This is irresponsible and dangerous. The key is to get over your ego, start slowly and build up your work capacity gradually. I would also say that in my experience the frequency of the Crossfit WOD can lead to overtraining very quickly if you’re not careful. I’ve found that an every other day approach works best for me. The 3 on/1 off Crossfit schedule is too much, for me at least.
I would also say that it’s really important to incorporate some good uncompetitive, unstructured, play into your program. In our society adults have really lost the ability to play. We become too sophisticated and “mature” for our own good. Just get outdoors and have some fun. It doesn’t matter how, just get moving and do something that’s fun, preferably with other people.
Lastly, what has some of the paleo diet and other dietary/nutritional changes that you have played around with and what experiences and results have you felt with your health?
I was messing around with intermittent fasting (IF) for quite some time and got a lot of other peoples experiences before coming to what I think are some pretty solid conclusions on IF. IF can be a great tool for improving health and performance, losing body fat, and making life a lot more convenient. However, there are some important things that anyone should know before giving it a go.
Unfortunately, in our society many people are chronically stressed. There’s work, school, kids, traffic, bills, etc. that all contribute to psychological stress. IF also happens to be a stress, in fact, this is how it is believed to produce health benefits. IF places a mild stress on the body’s cells which then adapt to that stress and become stronger and healthier. However, if you have a chronic stress on the body it cannot adapt effectively and actually begins to degrade rather than strengthen. This is where IF can be a problem.
If you already have a lot of stress from daily industrial living and toss IF on top of that you’re only going to make matters worse and create a downward spiral into adrenal fatigue and possibly some serious health problems related to stress. So when it comes to IF if you already have a lot of stress then you’re better off either avoiding IF altogether or getting rid of the cause of your other life stresses. If you don’t have much stress then IF can be a great option after you get a healthy paleo diet dialed in.
That brings me to my next point, that IF should not be done on junk foods. Some people call this IFOC, which stands for Intermittent Fasting On Crap. The key is to get a good paleo diet dialed in first and then possibly tinker around with some IF. Even then some may find that IF simply doesn’t work for them, in which case they should listen to their body and give it up.
Another tool that I’ve experimented with is post-workout carb feedings. Essentially, what you do is eat low-carb paleo all day and then eat a meal containing protein, small amount of fat, and a good dose of starchy carbohydrates usually from sweet potatoes or some other tuber (no grains, we want to stay paleo) following a glycogen depleting workout. The idea is to refill the body’s glycogen stores within the muscles to enhance recovery and ensure adequate glycogen for the next workout.
Typically when high GI starchy carbs are consumed they elicit an insulin response that leads to fat storage, since the muscle cells are already saturated with glycogen (a storage form of glucose in muscles). After a workout, however, the muscles become much more insulin sensitive, meaning that they respond very well to insulin secretion and will suck up glucose molecules to be stored in the muscle as glycogen, rather than fat.
Basically my experience with this has been that if you’re already in good shape and at a healthy body fat percentage this is a great way to enhance your performance. If you’re someone who is overweight it’s better to skip the starchy carbs post-workout and stick with a low GI paleo meal. This allows the body to more readily draw from its fat stores and help to improve body composition.
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Andrew Rubalcava - Paleo Diet and Weight Loss
Andrew Rubalcava created Go Healthy Go Fit as a way to voice his opinion on the health and fitness industry in an unbiased, results oriented fashion. Through his tireless research and unfunded agenda, Andrew identifies workout and nutritional information in an effort to best serve the efforts of his readers.
Hey Andrew, thanks for participating in a guest post! You have personally achieved great results in weight loss, in addition to following a paleo diet what where other aspects of your lifestyle, mentally and physical did you need to change in order to achieve the results you have?
Great question! While the change in my diet provided much of the results, I had to be brutally honest with myself. Left to my own devices, I tend to slowly begin cheating more and more as time goes by, and when you couple that with a slow metabolism I will pack on pounds quickly.
It’s a percentage breakdown. If you cheat 50% of the time, you’re pretty much going to see 50% of the results you’re looking for. However, if you only cheat 5% of the time, you will slowly start seeing 95% of the results. Keep in mind I would never advocate being perfect all the time as I feel cheating a little is good for the body and the soul.
Why did you decide to follow the paleo diet?
At first, I decided that it would be the first diet that I would try for a month in order to write about it on the blog. However, I started doing more research after I saw some amazing results and after the month was over I was simply hooked! Eating whole foods with a focus on vegetables, lean meats, eggs, etc. has moved my body to another echelon of fitness which I’ve never been privileged to before. I wouldn’t trade it for anything now!
Did you find it fairly easy to change your eating towards eating only paleo foods?
At first it was something of an experiment which took some getting used to, but after a while my body just felt so good that I couldn’t even imagine how I used to live eating any other way. At first I would have huge cravings late at night, but after a while I got into a groove and my physical performance has never been better.
In regards to training, did you noticed any benefits from following the paleo diet, i.e did your energy levels increase allowing you to train longer?
As I was beginning to touch on in the last answer, yes, I did see some fantastic benefits in not only my training but my overall energy level. For one thing, I feel as though my recovery time as decreased slowly over time since starting to eat Paleo. My explosive movements have become more so, my reflexes are heightened, and my ability to push my body to the next level has been very evident.
As far as my energy level goes, the benefits can definitely be seen post workout. Give me 30 minutes rest and I feel like I could do it all again!
Do you have a favorite paleo recipe?
While I enjoy new Paleo recipes and trying new things, I typically just eat whole foods as is. I’ll cook some broccoli, throw on some meat, make some eggs, etc. I’m pretty easy to please when it comes to making foods. I guess I just get lazy when it’s time to cook!
What tips do you have for other people who are wanting to lose weight and who are looking at following the paleo diet?
Just try it. I can’t tell you how many times I hear the skeptics say, “Oh, but cavemen only lived until they were 30″ or “That’s the Atkins diet, he died of a heart attack”, and the funny thing is that those same skeptics are usually overweight and totally out of shape. I always challenge them to a footrace, bench press contest, pull up contest, push up contest, etc. but they never take me up on the offer (shocker).
Bottom line, as one of my favorite sports analysts Jim Rome likes to put it… “Scoreboard”. You can rag on anything all of the time, but unless you actually try it you don’t know what it’s about. If something works, why would you question it? Most of the health and fitness all-stars, who are in peak physical condition, I deal with praise the Paleo Diet. And if you aren’t in shape to begin with, I don’t really want to hear your advice on health and fitness, even if you’ve been certified.
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The Power of Goal Setting
A few times a year I will listen to Bran Tracy’s Goal Setting teleseminar and always find there is an area within my goals which I can improve on. I find this teleseminar so powerful and extremely motivating that I would like to share part of it with you so hopefully you can benefit from it as well.
Goal setting isn’t just writing down on a piece of paper the few things you want to achieve in life. Although that may work some of the time depending on the goal, if you where to write down a clear and precise plan of the goals you want to achieve and how you will know when you have achieved them, then you are more likely to succeed.
Let’s say you have a goal of becoming ‘healthier’. That is great to have as a goal but how will you know when you have reached the level of health you are striving to achieve? You need to write down and have a clear understanding of how you will feel when you have reached that desired level of health, how much you will weigh and how much body fat you will have, how much energy you will have daily, how much happier you will be and what things you will be able to achieve with that level of health that you can’t achieve now.
When you know the outcome to your goal, place a time line on it and plan what you need to do on a daily basis to ensure you will reach the level of health you want within that time frame. What will your nutrition be like, will you follow a paleo diet? What will your exercise program be like and how many hours a day/week will you dedicate to your program? Is there any area within your lifestyle you will need to change in order to reduce stress or anger? You need to understand every aspect of the goal you want to achieve so you can truly work towards it.
The same concept should apply for every goal you set for yourself, no matter what it is you should plan each one with steps on how you will achieve it, when you will achieve it, and how you will know when you have achieved it.
There is more to goal setting than meets the eye and is one reason why I love this goal setting teleseminar. If you haven’t heard it before I recommend taking the time too. Below I have provided the first 30min of the 60min seminar to get you motivated and excited to start setting goals!
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Paleo Recipe - Fish And Vegetable Curry
The guys over at Fitness Spotlight have posted a paleo recipe i put together which you can download and add to your collection of paleo recipes!
You can download the PDF here. Feel free to share with your friends and family.
Click here to get the Fish And Vegetable Curry recipe
Enjoy!
Source: http://lifespotlight.com/health/2009/04/13/easy-primal-recipes-fish-vegetable-curry
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Paleo Eating with Chris Stroud
(You can check out Chris’s Crossfit Blog, Subscribe to receive updates, or follow him on twitter)
Hey Chris, thank you for participating in a guest post for my blog! Firstly, what made you decide to start following the paleo diet?
I’m not completely Paleo yet. Currently about 80 to 90 percent of everything I put in my mouth is Paleo. I first started making paleo food choices to help with my athletic performance. I use The Zone diet to portion out my food and I have found that there is a correlate between eating whole food and athletic performance. The more whole food I eat in my zone portions the better my performance is. My non paleo vices are cheese sticks because they are so convenient, whey protein, and wine.
What are some of the main benefits you’ve noticed since following the paleo diet?
Athleticism is the biggest one for me but I have also noticed an increase sense of well being.
Do you have any favorite paleo friendly recipes?
One of my favorite recipes is called Curried vegetables and chicken. You can click here for instructions on how to make it.
What are some of the main problems you are faced with when educating clients on following a paleo diet?
I am careful not use the word diet. Although the word is perfectly descriptive it has such a strong negative connotation that I tend not to say the ‘D word’ and instead use terms like healthy eating or nutrition intake. I also tend to tell people that as long as they are eating paleo, they can eat as much as they want.
Do you have any tips for people who want to start following the paleo lifestyle?
- Clear out the kitchen with foods don’t fit into the Paleo and donate it to a food bank.
- When shopping to restock the kitchen be sure to only get foods that existed 10,000 years ago. Usually these foods are around the perimeter of the store and the name doesn’t start with a capital letter because brands can’t trademark natural foods (i.e. Oreo’s & Go-Gurt – chicken & almonds).
- Make yourself accountable. Let family, friends, and co-workers know your starting to eat healthier and just leave it at that.
- Get some good Tupperware and a lunch pale and bring food with you go to work, school, or just out of the house. This will cut down on bad food choices and is also cheaper.
- Find a local farmer and ask them about their subscription options. This is a great way to get local, fresh, organic food and at the same time help support local communities. You can check out Local Harvest to find farms located in your area.
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Boot Camp Workouts - Part 1
Having some form of equipment is great to have for Boot Camps, it not only offers a great deal of variety, but it provides a different atmosphere and creates different results. I have found that adding equipment to Boot Camps really helps with keeping the interest among the participants. If they know that all they will be doing every session is body weight movements and running, they may not have the same level of excitement about the sessions than if they question ‘will they bring the tires today? Or the sandbags? Or boxing? Or nothing??’.
Warm-Up and Joint Mobility
Equipment Workouts
#Boot Camp Workout 1
Equipment: 1 medicine ball (10kg), 2 cones
# of Boot Campers: 5-20
- Place cone at 20mtrs out
- Everyone gets into a wall sit position, in a line close next to the people next to them
- When Boot Campers are holding a wall sit position, instructor hands the person at the end a medicine ball, which they pass onto the person next to them until the ball has reached the end of the line
- When person at the other end receives the ball, everyone gets up and runs to the set of cones and back, returning into a wall sit position
- Repeat this process.
NOTE: For following rounds, the amount of times the medicine ball gets passed up and down the line can increase before running. Start with one pass from the start to the end of the line and back, second round have the ball go down the line twice and end up with the person who started the feed. Work up to 8-10 laps.
#Boot Camp Workout 2
Equipment: 1 medicine ball (10kg), 3cones
# of Boot Campers: 5-20
- Place cones in a line, one at 0mtrs, one at 5mtrs and one at 15mtrs
- Boot Campers will broad jump one after the other between cones placed at 5mtrs and 15mtrs
- When Boot Camper reaches the cone at 5mtrs, the instructor will throw the medicine ball to their chest to catch, they then throw it back and run to the cone at 15mtrs and repeat the process
#Boot Camp Workout 3 (Circuit1)
Equipment: 5 sandbags, 7 cones
# of Boot Campers: 4-20
- Set up 4 stations, placing a cone at each location; SDHP (Sumo-deadlift high pull) with sandbags, squats, push-ups, shuttle runs (place cones at 0mtrs and 15trs)
- Go through circuit at 40-30sec at each station, or for desired amount of time
- Repeat 2-4 times through
#Boot Camp Workout 4 (Circuit2)
Equipment: 5 sandbags, step-up blocks, bike racks/low bar, 7 cones
# of Boot Campers: 4-20
- Set up 4 stations, placing a cone at each location; Thrusters with sandbags, Body rows on bike racks/low bar, step-ups on step-up blocks, shuttle runs (place cones at 0mtrs and 15trs)
- Go through circuit at 40-30sec at each station, or for desired amount of time.
- Repeat 2-4 times through.
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10 Tips When Eating Paleo
- Enjoy eating paleo. Enjoy what you eat. If you are unhappy with what you are eating you are unlikely to continue to keep eating that way, and once the nutrition is gone, staying fit and healthy becomes much harder.
- Pre-cook food. Spend a few hours at the beginning of the week and cook big batches of food. This will allow you to minimise the amount of time that you have to spend cooking during the week.
- Cook more that you need. This is similar to the previous tip, the idea being that if you cook more than you need for one meal then you can eat it later, or the next day.
- Rather than cutting yourself off from all of those foods which you enjoy that aren’t 100% paleo friendly, simply eat smaller amounts and be moderate.
- Do not keep junk/unhealthy food that you know you shouldn’t eat, in the house. For most people, if it is in the house they will eventually eat it.
- Do not run out of food. This is horrible. Do not let it happen to you.
- Try planning out your meals for a week. This comes easily to type one personalities, for the rest of us it can be a nuisance. Though this has the benefit of ensuring you know what you need in the house for the week, and eliminates that time wasting period during which you try and figure out what you should cook for dinner.
- Keep a handy meal replacement shake/can of tuna in your car/office/desk/bag for a paleo friendly snack in case plans change.
- Learn to use spices; this will do wonders for you and will offer variety and different flavors to your meals.
- Eat lots of vegetables; try and eat a good variety with many different colours.
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Cutting Weight with Matt D’Aquino
Matt D’Aquino has been a judo fighter for over 17years and was selected for his first Australian team at only 16years of age. Matt has trained at some of the highest level training facilities around the world and has career achievements and highlights including 1st place in the St Gallen Open in Switzerland (2007), 3rd place in the USK Prague Cup Czech republic (2007) and qualifying for the 2008 Beijing Olympic Games.
Hey Matt! Firstly, congratulations on winning the ACT International Open earlier this month!
Thankyou
How many weeks leading up to competition will you begin focusing on losing weight?
I will focus on losing weight around 6 weeks out from competition. It becomes quite difficult at times when I am training full time.
What is your diet like during these weeks?
A typical day would be:
Breakfast – muesli bar or banana
Training 45-60 minutes interval training or weights program
Post training – Berocca, gastrolyte and an apple
Lunch – Oats/yoghurt or spaghetti bolognaise
Snack – Freddo frog (before training)
Train 120-180 minutes
Dinner – Chicken and salad, gastrolyte, Berocca and plenty of water
Supplements: Fish oil, Berocca, gastrolyte, glucosamine
What weight do you aim to be at before you begin cutting weight, and what do you do to drop those extra kilos before competition day?
Before I cut weight I hope to be around 63kg, to help lose the last 3kg I will do a low fiber diet around a week out of competition. This will help empty my stomach over the last few days.
Then I will sauna the remaining 2kg.
Do you take any supplements while cutting weight that you find help?
I don’t take too many supplements while cutting weight apart from taking fish oil for my EFA’s.
When it comes to training while cutting weight, what would a brief look at your program be over those few weeks?
While I’m cutting weight I usually try to work as little as possible and just rest up. I’m usually nervous and hungry and tired so I’m not the most exciting person to be around. I try not to do much walking around and just rest up.
What advice would you give to people who are cutting weight for the first time?
If people are cutting weight for the first time they should read my article on “making weight techniques” and also talk to someone who has cut weight before. People must also be aware that cutting weight should be a last resort and they should really try to make weight comfortably through diet beforehand.
Matt has written many articles which can be found on his webpage, he also offers personal training sessions in Judo, BJJ, and Wrestling and can be contacted for further information.
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