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Monthly Archives: April 2013

Don’t Look For The Easy Way Out

When I was in high school, I thought that I must be a genius because I came up with a new formula for some geometry problem.  The best part was that it was easy and I found my solution very quickly.  It worked out great for me until the day that I took the test and my formula failed to produce the correct solution to the problems.

Easy isn’t always better.  I still do like to think outside of the box, however I am not always looking for the easy way out.  In fact I find that the harder I work the bigger the payoff is for me.  When I workout, I am usually going in solo.  In the past when I had a team around me or even a workout partner or trainer, there is usually some kind of competition.  I don’t want to fail, give up or give less effort.  If I am doing someone else’s program I have to keep up. If I am leading the program, I want to make sure everyone else knows how hard it is.  So, when I go into the gym by myself, I know that I can’t make it easy on myself.  I know what it feels like to train hard and I know what I should feel like when I go through my workout.

When I train, I work more focus more on muscle endurance and activating my core and my stabilizer muscles.  For others, it might be more about having a 400 pound bench.  I’m more about increasing my overall athleticism.  I change-up my workouts every day.  I take exercises and make them harder.  When I bench, I might  pick my feet off of the ground or might do rows from a plank position or I might do dynamic push-ups (drop from an elevated level and push back up to it from the ground).Screen Shot 2013-04-19 at 3.39.50 PM

If it is an exercise that is too hard to do, I will work on it until I can perform it.  I am currently working on one-legged squats.  I’m using a TRX to help me keep my balance.  I’m planning on being able to do these unassisted, within a couple of weeks.

When I accomplish something that I consider hard.  And I continue to do it, I find that it actually becomes what I consider easy in many cases.  Increase the difficulty and conquer your next challenge.  Learn to S.W.I.M.™ 

Does Milk Really Do A Body Good?

Image

I rarely have dairy.  I have always loved it.  Growing up I use to drink more than a gallon of milk a day.  During my junior year in college, I came back from a run and realized that I didn’t feel sick.  That’s weird, normally I feel sick after each of my runs, I’ve even puked on the football practice field during warm ups.  How come today is different?  I feel great!  So the next day I was back to my normal self.  My stomach felt awful and I realized that I have been feeling like this for a long time.  I didn’t even remember when it started.  So what did I do or didn’t do yesterday that was different from any of these other days?  Well I got up and I had my shake and I went for a run.  Hang on.  We were out of milk yesterday.  I used water in my shake.  Don’t tell me that I am lactose intolerant.  

Over the course of the next 3 days I went without milk and noticed a huge difference.  I felt great.  On the 4th day I drank milk and immediately felt awful.  With that figured out I knew what I had to do and I wasn’t very happy about it.  I stopped drinking milk but I did continue with other dairy products but just not as frequently.  Could I really give up Ice Cream, Grilled Cheese Sandwiches and Pizza?  Nope.  I still would get sick from these things but it was not every day.  

When I went through my transformation I decided to remove almost all dairy because I noticed that when I have any kind of dairy I develop mucus in my throat.  I had tried raw milk and did not develop mucus when I drank it.  Mucus is a sign of inflammation.  When you have inflammation one of the bodies responses is to produce mucus to get rid of it.  So in my case, “Milk Does A Body Mucus”. 

Brussels Sprouts With Cranberries

brussels sprouts

16 OZ Brussels Sprouts
1 Cup Fresh Cranberries
2 Tablespoons Raw Honey
1 teaspoon Cinnamon
1 Cup Walnuts
2 Tablespoons Olive Oil

Put frying pan on medium heat add Olive Oil
Add Brussels Sprouts, Cranberries and Walnuts
Stir frequently
Cook for about 8 Minutes
Add Cinnamon and Raw Honey
Stir
Remove after about 1 minute

Brussels Sprouts Benefits
High in Fiber
High in Antioxidants
Protects DNA inside of white blood cells
Anti-Inflammatory
Fights Cancer
Supports Cardiovascular System
Fights Heart Disease
Lowers Cholesterol
Aids in Digestion
High in Vitamins and Minerals

Raw Honey:
Increases natural energy
Used in treating allergies
Treats colds and sore throats (it coats the throat and reduces irritation)

Walnuts Benefits:
Contains minerals, antioxidants and vitamins
Contains good fats including omega-3’s
Helps lower Cholesterol
Helps prevent heart disease and high blood pressure
Helps prevent certain cancers
Promotes Anti Aging
Helps remove free radicals from the body

Cinnamon
May lower cholesterol
May help treat Type 2 Diabetes
Contains anti-fungal properties and may rid the body of candida
May reduce proliferation of leukemia and lymphoma cancer cells
When added to food inhibits bacterial growth and is a natural food preservative
Boosts cognitive function and memory
Helps eliminate headaches and migraines
Helps stabilize blood sugar
Increases metabolism

Olive Oil
Contains Antioxidants
Contains probiotics
Improves Blood Vessel Function
Boosts the immune system
Fights Cancer
Fights Heart Disease
Regulates Blood Pressure
Fights Diabetes
May help fight Obesity
Fights Arthritis
Fights Osteoporosis

Cranberries
Contains Antioxidants and Antibacterial properties
Great for the Urinary Tract, Kidneys and Bladder
Lowers risk for cancer (Breast and Colon)
Good for the heart
Good for the Eyes
Fights Gingivitis, Gum Disease, Cavities and Plaque Build up
Improves Metabolism
Anti-Aging Properties
Improves Memory and relieves stress

Dairy Free Raspberry Oatmeal Pancakes

raspberry pancakes

In the past when I made Oatmeal Pancakes, I would use Cottage Cheese, but a lot of people told me that they didn’t eat dairy.  I rarely have it anyway.  I started trying them without any Cottage Cheese and these are great.  

I also added Raspberries because of the way that they fight cancer and also fight fat.  After the recipe I have posted what you can expect from Raspberries.

Oatmeal Pancakes with Banana and Walnu
ts.
Makes 4 Servi
ngs
1 cup of Old Fashioned Rolled O
ats
6 eggs or egg whi
tes
3 Tablespoons of RAW Honey (make sure that it is RAW-look for it on the lab
el)
1.5 tablespoons of cinnamon
teaspoon of organic vanilla extr
act
One ban
ana
1/2 cup of waln
uts
Unrefined Coconut
Oil

Blend Nuts into a rough powder in a food processor add Uncooked Oatmeal, Eggs, Raw Honey, Cinnamon, Vanilla Extract and Banana.  Blend together.
Heat Skillet on Medium and add Coconut Oil as nee
ded.
Poor several pancakes and cook until golden br
own.
No syrup need.  If you use syrup try Raw Ag
ave.

Also try out
Oatmeal Pancakes with Macadamia Nuts with Fresh Co
conut
1 cup of Old Fashioned Rolled Oa
tmeal
6 eggs or egg w
hites
3 Tablespoons of RAW Honey (make sure that it is RAW-look for it on the l
abel)
1/2 Cup Walnuts
1/2 Pint Raspberries
1.5 tablespoons of cin
namon
1 teaspoon of organic vanilla ex
tract
2 Tablespoons Unrefined Coconu
t Oil

Chop up Raspberries. Blend Nuts into a rough powder in a food processor add Uncooked Oatmeal, Eggs, Raw Honey, Raspberries, Cinnamon, and Vanilla Extract.  Mix together
Heat Skillet on Medium and add Coconut Oil as needed.
Poor several pancakes and cook until golden
brown.
No syrup need.  If you use syrup try Raw Honey or Raw
Agave.

Raspberries Benefits:
Raspberries contain Anti-Cancer properties
Antioxidants and Anti-Inflammatory Properties lead to Anti-Cancer benefits
But they also may change signals to existing cancer cells and begin the cycle of cell death in those cells. In potentially cancerous but not yet cancerous cells they may signal them to remain non cancerous.
Raspberries Fight Fat
They can Increase Metabolism in Fat Cells. This decreases the chance of fat being deposited into fat cells and can help use up fat that is already stored there.
They also may make the body digest and absorb less fat.

Eggs Benefits:
May prevent macular degeneration
Lowers risk of developing cataracts
May help prevent blood clots, stroke and heart attacks
Helps regulate brain, nervous system and cardiovascular system
May improve lipid profile (Cholesterol Levels)
May lower risk of breast cancer
Promotes healthy hair and nails

Oatmeal Benefits:
Lowers Cholesterol and reduces the risk of heart disease
Makes you feel full longer
May reduce risk of type 2 diabetes
May reduce heart disease
May reduce high blood pressure
Contains vitamins, minerals and antioxidants
May reduce risk for certain cancers

Cinnamon Benefits:
May lower cholesterol
May help treat Type 2 Diabetes
Contains antifungal properties and may rid the body of candida
May reduce proliferation of leukemia and lymphoma cancer cells
When added to food inhibits bacterial growth and is a natural food preservative
Boosts cognitive function and memory
Helps eliminate headaches and migraines
Helps stabilize blood sugar
Increases metabolism

Walnuts Benefits:
Contains minerals, antioxidants and vitamins
Contains good fats including omega-3’s
Helps lower Cholesterol
Helps prevent heart disease and high blood pressure
Helps prevent certain cancers
Promotes Anti Aging
Helps remove free radicals from the body

Vanilla Extract
Antioxidant Properties
May fight Cancer
Boost Metabolism
Reduces Anxiety
May fight infections and fever in children
Reduces Nausea

Coconut Oil Health Benefits:
New research claiming that it has been helping Alzheimer’s patients improve and even reverse effects.
Positive results for people affected with Type 1 and 2 diabetes.
Increases thyroid health by raising body temperature.
It increases metabolism (increases body temp)
Increases energy
Coconut oil on the body can promote healthy skin and hair.

Fighting Through The Pain

Midwest Spartan 8

Have you ever been a part of a team?  You workout together and you play as a team. You push each other.  You are giving it 100% so that you can become better and that you can succeed as a team.  Thoughts run through your head when you feel like you are being beat down and you’re pushing yourself as hard as you can.  You look around at your teammates and they are going through the exact same thing that you are and they are feeling the same pain.  You are thinking, “They can do it.  I know that I can do it too.”  Next you think about the competition.  “What are they doing to prepare?  Are they working harder than you?  I know that I can work harder than them.”   Thoughts like these run through your head.  This is your motivation.  The human body is a tool and it can withstand much more than the mind.  Take control of your mind.   Be strong enough to push your body further than you mind allows.  Let your mind know that you don’t have limits.  That is 110%.

As an individual you may not have a team around you to push you.  You might or might not have competitors.  But you can still compete against yourself.  If you really want to make yourself better than you will push yourself knowing that you haven’t reached your limits.  You can dig down deep and find that extra 10%.  In order to reach the finish line, you may need that extra 10%.  You will suffer, but in a good way.  Your results are worth giving it 110%.

The pain from your hard work only lasts a limited time but the feeling of accomplishment lasts for a lifetime.  Learn to S.W.I.M.

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