Jan 12
4
My Goals For 2012
I don’t normally make New Year’s Resolutions simply because of the fact that if I want to set a new goal or make a change, I do it the moment the thought crosses my head. However, it probably is true when they say if you write your goal down, you are like 70% more likely to achieve it? Well, if that’s true, it doesn’t hurt listing them down here on my blog so you all can be a witness to them and hold me accountable! Here they are.
1. Read more
I read a lot already, but it’s mostly just blogs and fitness articles on the internet. This year, I want to read more of the good old fashioned stuff. Books!
2. Improve my olympic lifts!
I realilze that I’m not quite built for the sport of Crossfit. It is primarily a glycolytic/maximal aerobic power sport. I need to milk the my inner essence which is my strength/bodyweight ratio. I think I’m pretty good at weightlifting and it’s uber fun too, it doesn’t hurt like CF. Therefore, I need to get my speed strength up or improve my relative speed lifts vs. slow lifts. I plan on increasing my PRs on the Snatch and Clean & Jerk by 10-20lbs each this year.
3. Sleep more!
At least 9 hours per night. Turn off the TV and computer at least 1 hour before bed, and Foam roll 10-15 minutes per day right before bed. It makes me feel so much better
4. Work less!
Yes, that’s right. I currently work too much. I want to work less so I can do 1-3 more (see above). I also want to train more cause that’s my first true love.
5. Do Yoga/Gymnastics/Improve Mobility
I need to add 1 yoga and/or gymnastics class per week this year. I need to round out my fitness endeavors and both of these activities will improve my performance in the gym. Any ideas on where to go in Vancouver/Burnaby?
6. Make more money, my income for 2012 WILL be higher than it was in 2011.
7. Go to either Asia or Europe, I’ve never been outside the grounds of Canada and the US of A yet and am getting the travel itch! Let’s hope I do it this year!
8. Most importantly, Spend more time with my better half, my fiance, go on more date nights, tell her “I love you” more, and get married.
That’s all. If I can think of any more, I’ll probably put them to action right away and not wait till next year.
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1. Get More Sleep! Sleep at least 8-9 hours per night. Try to get to bed by 10:30 or 11 every night. They say that an hour of sleep before midnight is worth 2 hours of sleep. There might be some truth to that as our body has an internal clock that works with the circadian rhythm of the universe. Buy nice, expensive sheets, you will be spending 1/3 of your life on them.
2. Get at least 20 minutes of sunlight every day, without sunscreen. If you live in an area without much sunlight year round, take 3000-5000ius of Vitamin D.
3. Eat organic produce and meat. If you can’t afford it, start with grass fed organic ruminants (beef, bison, lamb, elk, deer), wild caught fish, and free range chicken. If you had to choose one, choose the good quality meats first before organic produce. If you drive 30 minutes to an organic farm, it’s cheaper than buying from whole foods. Stock up.
4. Dairy, soy, wheat, sugar, white flour and legumes are inflammatory. Get rid of them.
5. Don’t drink juice, pop, or anything with calories. Drink water and tea, preferably tea without dairy. Vodka and Whisky are okay on occasion 
6. If you’ve plateaued on your training and can’t get any leaner. Practice intermittent fasting. Start by having a bigger dinner early like say 6pm, get to bed early, get lots of sleep, and then have a late breakfast say 10am. Men should aim for 16 hours, women are fine with 14 hours.
7. Turn off the computer 2 hours prior to bed. Blue light messes with your pineal gland and distracts your sleep. Stick to a routine, relax, take a shower, foam roll, read before bed. Do anything but watch TV and sit in front of the computer before bed.
8. Record your workouts. Commit, don’t fall off the wagon. Sign up for a challenge. Complete the challenge.
9. Use compound lifts. They involve more muscle groups, therefore making you work harder, build more muscle, burn more fat, make you stronger. Don’t do 3 sets of 10 bicep curls and lateral raises and bike 20 minutes. Squat. Deadlift. Bench Press. Row. Press. Chin-ups. Don’t know how? Give me a visit.
10. Get better with your body weight. Practice push ups, pull ups, sit ups, handstands, planks, side planks, L-sits.
11. Don’t stress. Have fun. Be around positive people. Meditate.
Posted in Health & Wellness nutrition by .
Dec 11
18
Revival Strongman, The Back Squat, and The Crossfit White Papers…goodies from the World Wide Web.
Hello folks!
It’s been a long time since I’ve blogged but I’ve been really busy lately. However, even though I have been MIA, I have still been perusing around the internet and boy, have there been quite a few “juicy” articles and videos this past week.
The first one was the video that Crossfit Revival posted on their strongman competition. See below
Dec 11
14
12 Tips for Managing Inflammation
Inflammation is a “silent killer” and is a precursor to many diseases and disorders. I Found this great article on T-Nation today. Written by John Meadows, MS, CISSN
This program is for those who are in serious need of help and/or want to lose weight, look, feel, and perform better. Most diets out there are hard to follow. Diets are easy to preach, but hard to practice. I can’t get you from zero to hero in a day. I know for a fact that eating a grain, dairy, legume free diet will lead you to a healthier life but most people can’t implement these changes overnight. Following a paleo diet will get you looking, feeling, and performing better. It’s just that going from how you eat now to how you’re “supposed” to eat is easier said than done.
I wanted to create a program that is realistic, feasible and practical. Using the widely successful A.A. 12 step program as an influence, here is my 12 step program to eating healthier, losing weight, looking and feeling better. Many of these rules are borrowed from Archevore.com.
Posted in canada food guide diet nutrition paleo by .
