January 6-12, 2019
Getting After It
It is week 2 of January and our 31 workout challenge. Stay on track this week and hit your workouts. Also, get back to the fundamentals of nutrition this week and dial in your food choices.
THINGS TO PRACTICE:
1. The 31 Day Challenge. Our goal for January is 31 workouts in 31 days. Stay on track with your workouts this week. Use our online strength workouts and endurance training programs for 6 of your workouts this week. Make the 7th workout something fun or drag the family out for a hike. If you have to miss a day, make sure to double up on another day to keep on schedule.
2. Back To Nutrition Basics. Commit this week to getting back to the fundamentals of nutrition and making high quality food choices. Make a food log to track your nutrition intake a few days this week to evaluate your nutrition plan. Check out our nutrition basics below.
- Kill It Or Grow It Principle: Get back to real and whole foods. In its simplest form, you can follow this kill it and grow it principle to help guide your nutrition choices. Eat foods you can grow. Vegetables, fruits, nuts, seeds, oats, rice, quinoa, and sweet potatoes would all fall under this category. Grow it type foods tend to provide lots of vitamins, minerals, fiber and other nutrients to your diet. They also tend to be higher in energy to support the training you are doing. Second, eat foods that you can kill. This would include fish, chicken, beef, turkey, buffalo, and other forms of high quality protein foods. For our purposes, we also lump eggs into a kill it type food. Eggs are a great protein source. If you are vegetarian, we suggest following the grow it principle but being rather picky about your food choices and choose foods higher in protein to support your workouts.
- Make It Sustainable: We realize that sometimes on the go, you need a quick and easily consumable nutrition option. As a back-up, a high quality protein shake or whole foods type snack bar can be a good option if you are on the go and need quick nutrition. We recommend something like an Rx bar, larabar, or epic bar. If you are looking for a quick protein shake, we suggest selecting something of high quality whey, hemp, or pea. Make your selection based on your allergy needs. Make sure when choosing these protein shakes that you get something with only natrual ingredients that come from organic sources. For example, if you choose a whey protein isolate, the whey should coming from grass fed and grass finished cows.
- Start With Veggies and Protein: Pack your plate with veggies and lean protein. This is where the most nutritional bang for your buck occurs. Use fruit, oats, rice, quinoa, potatoes, sweet potatoes, and beans to add additional substance and Calories. This will largely be based on how much training you are doing and how many Calories you need in your diet to support your workouts.
- No processed grains. Cut out the breads, pastas, chips, sweets, and processed foods. We recommend for the most part trying to really reduce your gluten content and amount of processed grains you consume. If you have to consume bread here and there, make sure to choose sprouted grain options. The sprouting process helps to rid the grain of many of the harmful compounds prior to consumption.
- Eat to train, don’t train to eat. Make sure you are eating to support the workouts and training you are doing. Make good food choices and try to time them around your workouts. You should try to consume some sort of mini meal 2-3 hours prior to your workouts. If you are working out early in the morning, you might only be able to get a piece of fruit or something quick in the hour prior to your workout. The rest of your daily nutrition should provide lots of nutrients to help your body thrive and maintain optimum health to support your exercise. It is important to roughly know your Calories needs based on your activity level. The most accurate Calorie equation is the Milfin st. Jeor equation.
THIS WEEK’S RECIPES
We love to keep meals healthy, easy, and tasty! Try some of these awesome recipes this week.