Back to Basics....

I read an interesting blog on "Mark's Daily Apple" this morning about the 80/20 rule. After reading it I let it sink in like a spaghetti sauce stain on a white t-shirt, the kind of stain you can't get out, before even attempting to let my mind put the first thought in to this blog.

I've never read "The Primal Blueprint" but that day is coming soon as I constantly follow Mark's Daily Apple. I had heard and read plenty about the 80/20 rule and after reading the PSKC blog last night I started questioning myself also. So what's a guy to do but pull out the iPhone and read, read, read, in hopes to get his MoJo back.

First I want to say I've been slacking here lately. Not necessarily with my food choices, but over the past month I've drank a little to much Yuengling. Okay, a bunch .....guilty as charged! I've tried to convince myself that it's okay, but after last night's blog, Dale was right ....Man The F@$K Up! If I want this to work I can't make excuses any longer! I mean when it comes fown to brass tax how can I encourage Primal/Paleo to other individuals or give them advice on it if I don't practice what I preach?

Mark made it perfectly clear to me why, when he said this:

"If you set out to make your Primal commitment 80%, guess what? It will likely fall below that. If you set out to make your commitment 100% you will find yourself somewhere in the 80-95%."

He's absolutely right, you know?! When I workout in the gym I feel like I gave 100% and I can leave knowing that. Sure you're going to have that day when it might not reflect 100% but if you truly feel it than you did. So why should it be so hard to do the same with our eating habits? (Insert your reason here).

Starting tomorrow I'm committing myself again. Not that I've failed on Primal/Paleo but I've definitely slacked. I bought into the 80/20 rule. I began to find convenience .....I found it to convenient to buy Terra chips(Which I had no idea what kind of crap these things contained, read the ingredients) to go with lunch instead of steaming some vegetables, I've found myself reaching more for that diet pop than water, I've also slacked on my fish oil and L-Carnitine, and last but not least(This one's for you Wifey) I've slacked on responsibilities I have as a husband and father to my family. You're probably thinking, "That last statement has nothing to do with diet." Oh but it does young Padawan....
When you make your spouse stressed, you get stressed, which leads to bad choices via food or booze. As Dale would put it ....No Buenos Amigos.

However, I am damn proud of myself that I can admit my faults and know that I have the will inside myself to make that change! I just need to remind myself of that in order to turn the negatives into positives .....the mistakes you can fix. I've said it before but one of the greatest quotes I think back to when I know I made mistakes and get to feeling bad about them is from the movie Batman.....

"Why do we fall? So we can learn to pick ourselves up."

I knew I could always count on Bruce Wayne!

If you've fallen off the horse do just that, pick yourself up, dust the dirt off, pull your belt tight, take a deep breath, and climb back up on that f&@k. You're in control of the reins!!

There's 10 rules to the Primal Blueprint. Take a second, think about it, then answer truthfully to yourself.

1. Are you eating lots of plants and animals?
2. Are you avoiding poisonous things?
3. Are you moving frequently at a slow pace?
4. Are you lifting heavy things?
5. Are you sprinting every once in a while?
6. Are you getting adequate sleep?
7. All work no play?
8. Are you getting adequate sunlight?
9. Are you avoiding stupid mistakes?
10. The most important rule ....Are you using your brain?

I could answer questions 1, 2, 4, and 5 with a yes. I've got a bunch of work to do and that's okay because I'm sure I'm not alone.

Remember, trying to be 100% in your diet equals 80-95%. Thats the benchmark. The 20% percent isn't there for you to have a cheat day, like I thought it was. It was purposely put there to keep you sane and to be there for the unexpected when Primal just isn't an option.

If you want to read the article, and you really should, click the link. I assure you it would be worth your time.

http://www.marksdailyapple.com/dear-mark-8020-revisited/

Stay Strong and Get Back To Basics!!

Closing in on 90 Days....

"It's not about the destination. It's about the journey." - Dale King

It's nearly 90 days into my lifestyle change doing the paleo diet and I couldn't help but think about how much he's right now. When I first started my challenge all I could think about was being a certain weight, losing so many pounds.

Nearly 90 days later and it's become a totally different view on things. I find myself caring less about what my weight is, how many pounds I've lost or what my body fat percentage is. I mean sure those are all great things but the thoughts of just enjoying life, lifting weights, smiling, laughing more, and sharing moments with family and some kick ass people are what it has become now.

90 days ago I didn't know the first person when I went to the gym other than Dale, but even that was just by a few emails we exchanged. Fast forward to today and I find myself with people who I call friends, go out to dinner with, game it up with via Xbox, and really miss when I can't get to the gym. I'm forever grateful for that.

I'm glad I know now what Dale meant that day when he said what he did. It truly is the BIGGER picture. So, I don't plan to get on the scales again to see what my weight is. I'm going to do just what he said. I mean I ultimately know my destination, we all do if you think about it.

So in my journey I plan to continue eating healthy, working out, meeting new people, doing as much with family as I can, and seeing where the road takes me. My only hope is I can do it for a long time. Thanks Dale for reminding me that it's far more about those things than the numbers on the scale....

Black Friday PSKC Style...

Today at PSKC sucked... No other adjective describes it better than that. For me it was the worst workout yet. I knew what to expect physically after reading the white board, but was not prepared at all for it mentally. It was a true "gut check" to say the least and I have to admit, that for the most part of today "The Fear Dog" was winning. I too just want to confirm that puking up an Iced Cappuccino in your mouth and swallowing it is not recommended. F'N Wizard got me twice today! The second time I just dry heaved though so I guess that counts as half.

I hated today. Every minute of it and I wanted to quit, but when I looked around and saw everybody hurting as bad as I was I knew I was bound and determined to finish, despite how long it would take me. 

I just want to say to each and every person who suffered through the suck with me, thanks. Seeing everyone else sweating their butts off, making pain faces, and seeing The Fear Dog in their eyes reminded me that I wasn't alone and to keep battling. Today wasn't about time. Today was just about finishing, slaying "Goliath" and today's WOD was definitely that too. 

If you didn't get a chance to enjoy some good livin' with us this morning you definitely missed out!

I want to say that we all eventually get to a point where we get frustrated about our times, the weight we lift, the rounds we do, but we cannot and should not ever let that shit eat at us. When we walk out the door we should leave what happened in the gym, in the gym. It's like work, we should never take it home with us. It will eat at us every hour on the hour and leave us with a sour taste in our mouths if we let it and trust me I know from personal experience. As long as we give each workout everything that we have that's good enough. If we didn't think we did then the next time we step foot back in the gym make up for it. 

I would rather hear somebody tell me that they went as hard as they could for as long as they could then the other person telling me what their time was or what weight they used. It's all about pushing ourselves to the max and breaking down the wall. If we are drenched in sweat, making crazy ass pain faces, struggling from one rep to the next, and maybe even letting The Wizard get at us, chances are we are going at max capacity. Just remember that. It's took me a long time to finally realize that, but I'm glad I have.

Remember we all conquered today... Be proud of that if nothing else! In my opinion that should be the main goal when we walk in the gym..... To Finish. I can't say enough about how proud I am to sweat it out with each and every person at PSKC and how proud I am of each and every person who survived "Black Friday". Everyday I'm there I know that I'm growing healthier.... not just physically, but mentally, and it's because of all of you who keep me coming back. All of us should hold our heads high and stick our chest out for what we have and will accomplish, be proud and remember.... It doesn't matter where we finished. It mattered that we finished.

I'm glad I didn't quit or go grab the 35lb kettlebell like I kept telling myself I should today and it's because of you guys and gals I didn't. I'm glad you didn't quit either. You guys and gals are animals! Thanks PSKC members for keeping me strong!

Those Were The Days...

I was in Walmart this morning picking up some things for my aunt that she needed before I went to sit with my grandpa for the day. As I walked around I couldn't help but notice the amount of processed pumpkin pies, pecan pies, pre-cooked turkeys, and the list goes on and on. It reminded me of how a society who used to find joy in the effort it took to make that Thanksgiving Day meal perfect, has now become to grow into a society of convenience .....and I'm sure it will only get worse with each passing year. Is this what we have become?

Whatever happened to the days of slaving in the kitchen prepping a turkey or ham? Or walking into grandmas house and helping her create the American classic pumpkin pie? Have we forgot those days of the past that we found the most happiness in?

I'm sure for some on the holidays they haven't forgot. They still anxiously await each year to walk through the door of their loved ones homes, hear the family gossip, see kids or grandkids running around the house, see the newest addition to the family, meet the new boyfriend or girlfriend, smell the rich aroma of a turkey baking in the oven, see the table covered with food that would be sure to feed a family of one hundred and still have enough left over to feed the same amount of people for two more days, and see people who they haven't seen all year.

I understand convenience, especially with the economy today. I'm sure it's easier to buy a pie in a box or turkey that's already been cooked from your local Bob Evans or Kroger, but where did the fun or love go into making something of our own? What happened to the feeling of joy and happiness to hear people say how good something is, see the smile it puts on their face, or hear people argue with one another because great grandma doesn't want to give up the family secret recipe? You can't and wont ever find that in a box. The only comments I've ever heard out of a store bought pie is, "It's okay for store bought." or "I sure miss a good homemade pie."

If you're fortunate enough to be like me and still enjoy these small treasures that come along with Thanksgiving Day
remember to be thankful that you have these loved ones to share it with and that your family still believes in tradition. I couldn't imagine what it would be like to have it any other way.

What A Relief It Is....

This was the first thought that popped in my head today when I got out of bed. Last week was rough on me both mentally and physically between my grandpa being in the hospital and the death of my wife's aunt. I was also busy. Between work, birthday parties, taking care of my grandpa now that he's home, I was beginning to feel the stress taking its toll on me starting Friday. It got to the point over the weekend where I found myself starting to make bad choices, especially when it came to food. Trust me... You don't want to know what I ate or how much beer I consumed to, what I hoped, would wash away the stress.

That all changed today though when I walked through the doors of PSKC and saw people smiling, telling war stories of Tough Mudder from the weekend, seeing people who I hadn't seen in over a week, and just hearing somebody say, "Grizz!" Thoughts of everything I had to do today quickly subsided and it was time to get rid of the stress PSKC style.

My thirst was definitely quenched today in the hour I spent there. In the beginning I had been addicted to barbells, times, and numbers but that addiction quickly changed within a month to what I mentioned earlier. I mean sure it's still about barbells, times, and numbers but my addiction/love of PSKC is all about the people and the bond we share.

To be honest I didn't even want to come today. I'm exhausted from the weeks previous events, but I needed to hear laughter, weights hitting the mat, screams, and cheers along with seeing smiles, pain faces, and sweat-lined shirts. It's definitely one of the many reasons I enjoy life much more now.

I've heard people say, "My friends tell me I'm addicted to Crossfit." Well I guess in a way we are seeing how Crossfit is a community. I often think about could I have done this on my own? The weight loss, the diet, becoming a more solid minded individual? To simply answer, no, I couldn't have. I'm sure you've heard the infamous quote, "There's strength in numbers!" PSKC proves that beyond a shadow of a doubt. You can't and won't ever find that at your glo-bo gym. I know without these things even if I'd worked out on my own I'd still have the stress I lost today at the gym.

I was also reminded today how thankful I am to have PSKC in my life again. It was relief to focus on performing an Overhead Squat for an hour than having to worry about everything else that's being served up on my plate right now. It's funny how holding weight over top of your head can quickly shut the brain down and force you to hold, squat, and explode. God it felt good....

I'm glad this week is here. I need it now more than ever. I'm grateful I'll be able to make every class this week. PSKC will without a doubt give me the strength I need to get through these hard times..... I have no doubts the negativity will also quickly find itself stuffed back down where it belongs....

It's what actions we choose to take when we find ourselves laying flat on our back to define who we are. Do we choose to lay there and let the bell ring or do we unbury the strength tucked deep inside us and rise to our feet to continue the fight and come out victorious?

This is something I've thought about all week. Find the strength and you'll find happiness... For a brief time today it was found and I'm grateful...

"Ain't No Party Like A Protein Party"

"Got Protein?"

Chris Spealler Doing What He Does Best

So yesterday I did a blog on "The Paleo Diet" in my own words due to the several questions that I came across on Facebook from people at the gym and today I wanted to do my own take on "Protein Shakes" as I've seen some questions about them also so I wanted to give a shot and try and shed some light.

First I just want to say everything I'm going to write in this blog is stuff that I found researching for countless hours and from personal experiences. I'll try to not make it sound over your head. My main goal on my blog is to keep you interested, motivated, and to help you reach your goal. Why? I'm just the type of guy that wants to pay it forward. I don't want you to be like I was, depressed, fat, out of shape, and feeling worthless. It's no way to live, trust me. I'm better for it though, because it's taught me that I can be successful and I can change.

First off all protein powders are not created equal. Yes, there is a difference. You'll find whey protein that is high in fat, low in fat, high in carbs, low in carbs, high in sugar, low in sugar and the list goes on and on. Also you're going to find that whey protein is going to contain different stuff. From what I've found through research their are three different types of protein. Here's how they break down:

Concentrate
Isolate
Hydrolysate 

Here is how they are classified:

Concentrate: Whey concentrate is the most common and cheapest form of whey protein. Whey protein concentrate is a common athletic supplement used to increase dietary protein intake, often with the goal of maximizing muscle hypertrophy. Concentrate is usually a low level of fat and cholesterol but, in general, have higher levels of bioactive compounds as well as carbohydrates in the form of lactose, they are only 29%-89% of protein by weight.

Isolate: Whey isolates have had their base component, which is water, removed and are generally considered almost lactose and cholesterol free — they are at least 90% protein by weight. Two filtration methods are widely used. One method, utilizes ion exchangers which denature the proteins with heat, and may or may not damage the proteins. The second method, microfiltration, uses other filtration methods. Both methods yield a very high protein to non-protein product ratio. Whey and other protein powders can be reconstituted at the time of usage by the addition of a solvent such as water, juice, milk, or other liquid. Whey proteins are highly bioavailable, are very quickly absorbed into the body, and have a high concentration of branched-chain amino acids (BCAAs) which are highly concentrated in muscle tissue, and are used to fuel working muscles and stimulate protein synthesis. The difference between the whey protein forms is the process used to filter the proteins. Whey isolates yield a higher percentage of pure protein and can be filtered enough to be virtually lactose free, carbohydrate free, fat free, and cholesterol free.

Hydrolysate:  Whey protein hydrolysate is considered the gold standard of protein powders. Unlike concentrate of isolate forms of whey protein, hydrolysates are enzymatically predigested for maximal speed of absorption. This additional processing often comes at an increased cost, but is considered superior for post workout muscle hypertrophy. Additionally, some individuals who experience intestinal problems with WPC or WPI will not experience problems when consuming hydrolysate. Whey protein hydrolysate is distinct from hydrolyzed collagen. Hydrolyzed collagen is produced from collagen found in the bones, skin, and connective tissue of animals. The amino acid content of hydrolyzed collagen is the same as collagen, which is deficient in one of the nine essential amino acids. This distinguishes hydrolyzed collagen from whey protein hydrolysate, which is derived from the whey protein fractions of cow's milk. Whereas hydrolyzed collagen is often used to improve skin, bone, and joint health, it is not typically used for weight training because it does not contain all of the essential amino acids.

So what does all that mean? Well to put it to you in a way that you can easily understand, Whey Protein Hydrolysate because of it's quality, absorption speed, and the amount of amino acids it has is the best of the best. However, the drug dealer rule applies that, "Da betta dat powda, da higha da price."

Personally, I use Progenex, because it's Whey Protein Hydrolysate and with the types of WOD's I do I want that quick absorption time to recover. Another reason I use it is because of the amount of amino acids it contains. I also have this thing about taking glutamine and from what I understand Progenex doesn't contain it. I don't like taking things with glutamine in it because glutamine fuels cancer cells. Not saying I have cancer cells, but who is to say it wouldn't cause them? So I try to reduce my risk. Cancer is a nasty sum bitch. I watched my mom suffer through it and it's not something I want or want my kids to see me go through so I take every precaution I can. Progenex is also easy on my stomach. I don't do good with milk based products. Thank God I do Paleo and yes I know that Progenex contains milk, but I'm not a "Paleo Psycho" and the stuff is low in fat and carbs. It along with organic butter is the only type of milk based products I use. So that's the basics on the types of protein powders and what I use. There is so much information out there on the internet it would take me the rest of my life to read up on it and I'm trying to keep this simple.

So what type of protein powder is for you? Well it all depends on what you're looking for. I found a great article by Robb Wolf aka "The Paleo Guru" and you should really take the time to read this. It's great info!

Low Carb PWO-Why

When we talk health and longevity we are talking insulin management and carbohydrate flux. For many people insulin resistance is more important to deal with than performance, at least initially. If one is sick, or just less than optimally well, it’s tough to imagine optimum performance. Also, from a purely aesthetics (gasp!) perspective we might want to lean out for summer and not be a fatty. That was certainly my situation and I feel a good bit better at sub 10% body fat, especially when Chico is a balmy 106*F. I have tinkered with higher carbs PWO for several months and my signs of insulin resistance were simply not budging. I still have some cortisol issues that are likely driving some of this…multi time zone travel really kicks my ass! So I finally wised up and went back to what has worked so well for me in the past.

I re-read the article by Mauro Dipasquale, and thought back a bit to what Poliquin had recommended to me at the Biosignature seminar last year: No carbs PWO, not till one is LEAN. For men that is below 10%, for women below 15% and in both cases, no sign of insulin resistance (high insulin readings at the love handles).

The Purpose of the PWO meal can vary based upon desired effects. Fasting produces a different effect from both low carb and high carb PWO meals.  People get pretty spun out about which way is “right” but it’s really just a spectrum of options. In this situation the PWO meal of whey protein + coconut milk is providing quickly digested protein which will reverse catabolic actions of training, with just a bit of fat to suppress the normal glucose release of a large protein meal via glucagon. This would not be the end of the world but part of what we want with this PWO meal is the MAINTENANCE of insulin sensitivity. If we totally top off our glycogen stores PWO we impair insulin sensitivity and make it damn tough to lean out. So, one way to look at this is the a LC-PWO meal is focusing on muscular recovery and growth, while minimizing or limiting the effects of insulin or carbohydrate. This is in stark contrast with what we will see in the case of the high carb PWO meal. From my perspective this is THE PWO meal of choice from a health promotion standpoint. Insulin management, cellular stress mechanisms, hormesis…all the crap I’ll cover in the book are adressed when we choose a LC-PWO meal MOST OF THE TIME.*

Low Carb PWO-How

I used ~ 50g of Whey protein from a brand called Isoflex. It’s a mix of whey protein isolate, hydrosolates, glutamine peptides, some insulin sensitizers and other goodies. I ran with a vanilla flavor that is sweetened with sucralose. To this I added about ¼ can of coconut milk (legit Thai coconut milk…hardly any English on the can, not Whitey watered-down crap!) and 2 heaping tablespoons of coco powder. I shot this concoction down as soon as I wrapped up my CrossFit Football or ME-Black Box session. Recovery was good as in I was not particularly sore and miraculously, I started to lean out again, especially when I upped my fish oil to about 15g/day (Kirkland brand). Overall I was getting in less than 50g of carbs per day and feeling pretty damn good. Strength was solid, short met-cons were “ok” and I started to look like someone who “strength trained”.

Low-CARB Reality Check

If you are a strength oriented athlete you might thrive on this regime. Low carb in general, one or two higher carb meals per week (or maybe not). You will NOT however win the CrossFit Games or optimize performance in longer Met-con oriented activities. Several of the folks in the comments section were a little startled by the protein+fat PWO meal which seems completely at odds with what I talk about in 42 Ways to Skin the Zone. It is simply a different tool for a different situation. If one is overweight or showing signs of insulin resistance, a low carb PWO meal is the way to go. Solid food is just fine and likely even better.

Can’t everything be Fat Fueled?

This is a sub-category of low-carb reality check. In general, I think there are activities/work outputs that just run better with SOME glycogen. I have noticed in myself and in some other people a surprising level of work output while in ketosis…but I still think there is a bit more to be had from a properly glycogen fueled athlete. This article from theJournal of  Nutrition and Metabolism sheds some light on the opportunities and possible limits of a fat-fueled existence. Keep in mind, even if you do not EAT carbs, your body makes some. This might be a natural way to structure training…what hepatic (liver) glycogen production can support…but we will look at that in the book!

High Carb PWO-Why

In the LCPWO scenario we are concerned just with the anabolic/muscle growth aspects of recovery. This MAY play towards performance if our game is strength oriented but it will likely NOT do us many favors if we desire to be the CrossFit Kid or some other glycogen dependant athlete. The HC-PWO meal becomes appealing when we need to replenish not only damaged muscle tissue but also the glycogen stores that fire intense activity. We can do this a dumb way (perfectly balanced protein/carb/fat meals the same proportion, every day, all the time) or we can be smart and take advantage of heightened insulin sensitivity PWO to fly protein and carbs into our muscles with less of a hit from insulin. In this scenario we should see not only solid muscular recovery due to our protein intake, but also rapid glycogen repletion due to the smart carbs we throw into the PWO meal. How much carb/protein is a great question and I honestly do not have a perfect answer.  If you have followed OPT’s Blog you will have noticed that he scales the amount of carbs and protein based on volume/intensity of an effort and percent body fat. That friends, is damn smart. I know of some fairly technical formulas that involve weight, duration of activity and some other factors, but it all relates to fairly static state endurance activities. I find it tough to extrapolate much to the CrossFit world from this information. A nice rule of thumb I have found effective is find your Zone block allotment. From this use about ¼ of your daily protein for PWO meals, and ½ your days carbs PWO for “big” WOD’s, ¼ of your day’s carbs for “small” WOD’s. This does not mean you need to weigh and measure every meal, just use this as a tool to find a nice PWO carb/protein level. By the numbers this would look like: My block allotment would be 17 blocks. PWO protein would be 4-5 blocks, PWO carbs would be 4-8 blocks. Huge variability? You bet, you need to pay attention to how much carbs you need to recover from a given beating. This IS where writing down what you eat pays big returns.

What about Multi-event days?

Glad you asked, I hear there is this thing, the CrossFit Games looming in the near future. How should one fuel/refuel for events? You should have figured a bunch of this out already…now is NOT the time to alter your game plan dramatically but the formula above is a good place to start. I’d say most WOD’s would necessitate 50% of the days carbs PWO. If you have three WOD’s you are obviously not following Zone parameters today! You should have easy to digest foods (yams+ applesauce is a goody) as is a shake you know you tolerate well. A little protein is good for balancing things out, nuts are good for between event snacks. Whey protein in the yam+applesauce=damn yummy and very useful. Nothing new on game-day…gas while running “The Hill” seems like a horrid day.

High Carb Reality Check

I hope you see that a spectrum exists here…if I throw 10g of carbs into a PWO meal, it’s still pretty “low”. This is where people need to understand a little of the theory and then just get in and tinker.

I also had an asterisk* up above. It denotes the fact that although a low carb PWO meal is preferable for health, for longevity I think an OCCASIONAL HC-PWO meal is of benefit for a variety of reasons. Some of what I will cover in the book relates to two facts which seem at odds:

What is the metabolic profile most associated with EFFECTIVE aging? Answer: the ability to metabolize fat for energy.

What Helps to ensure this profile? OCCASIONAL bouts of glycolysis (large amounts of carbs).

To this end, once one is healthy, but following a low-carb approach drop in one HC-PWO meal every 5-7 days. Post burner is a perfect time.

I know that's a bunch to take in and yes I could have linked it, but I really wanted you to read it. Don't look to much into it though. There's some stuff in there that probably won't even apply to you so don't get confused. I just mainly wanted you to ask yourself, "What am I trying to do and which is right for me? Low-Carb or High-Carb?"

I started taking the Progenex Recovery roughly 1 1/2 months ago and it's helped. It's main purpose is to help you recover and that's it. It isn't formulated to make you gain muscle. I remember before I was taking it I was constantly sore all day long after a WOD, but now I'm not. Just my own little testimonial there. Here is what Progenex Recovery is designed to do in the company's own words:

How It WorksWhen you exercise, your muscle cells work by detecting a flow of electrical impulses from your brain. Through a chain of events linking the nerve impulse to the contraction mechanism, calcium is released from a storage compartment inside the muscle cell, which signals the cell to "go" or contract. As you work out, the amount of calcium released from the storage compartment progressively diminishes. Less calcium translates into weaker contractions, which in turn diminishes your strength. For the average athlete, it can take up to three days to reset that calcium-depleted environment. PROGENEX Recovery accelerates that reset process from days to minutes, leaving you feeling strong enough to do it again.

 Science

Taken within 30 minutes of your workout, PROGENEX Recovery gives your muscles exactly what they need to recover faster and stronger—so that you can do it again. And again. And again.The key to PROGENEX Recovery is Promorphogen,™ the highest quality whey protein isolate available, that has been hydrolyzed through a proprietary enzymatic process. This procedure "cuts" the protein into the tiny peptide sequences that can be quickly absorbed into the bloodstream. Fast absorption is essential to the recovery process, and these minute protein fractions have been proven to do just that.How much better do athletes perform with PROGENEX Recovery? A university clinical trial demonstrated that athletes who consumed whey protein hydrolysate post workout not only recovered faster, they recovered stronger, than athletes who consumed water or a generic whey protein isolate.

Last Wednesday I added the More Muscle and the results in the gym have been great for me. Today I PR'd: 

Thruster @ 135

Clean @145

The finisher for today was the WOD from Back At The Ranch:

10 Min AMRAP

5 Thrusters 135/95 (I did 95 because I wanted to make sure I could rep them out and keep the heart rate going and not rest.)

10 Over Head KB Swings 53/35 (RX)

15 Pullups (I did 3 rounds with the blue band and finished with the green. I was wasted)

I missed 5 rounds today by 5 pullups. I was happy with that. I also did every single thruster unbroken. No rest in the rack position. The only time the weight hit the floor was when I was done with a set. To some 5 rounds might not be that hard or that big of a deal, but to me it was. It was just two months ago I was doing 65 on my clean and 45 on my thrusters.

So do I think I the More Muscle is working? I feel like it is. I have plenty of energy during WOD's and I'm not completely so busted up that when I come home all I do is lay on the couch. I also feel stronger and leaner. I'm not contributing all that to Progenex, but I think it's part of it.

In closing if you're looking for a protein powder get something that's going to work and work well. There is several of us at the gym that are using Progenex. Also if you're interested in trying some let me know. I have my affiliate with Progenex and I can get you some samples. Now you're probably thinking, "Well you just put all that crap about Progenex on here so I would buy it and you would get a kick back." You're right and wrong. First I didn't have my affiliate until Monday afternoon. Why did I get? There's so many of us at the gym using it now I wanted to help us out and get a nice discount. Cha Ching! This stuff isn't cheap dude! The plan is to do a bulk order once a month or as needed. If we have a $1K order we get 25% off and free shipping. If we have close to that we get 20% off and I was told personally by Progenex that they would "Help Us Out" if you know what I mean. Also if you want to order anything when we don't do an order let me know. You'll save 10% on your order and it gives me a 10% kick back, but I'm not keeping the money. I talked to Dale the other night and told him that I had my affiliate and my plan with the kick back is to set up a fund to help out members at PSKC when they need it most. Just my way of paying it forward. If you don't think I'm going to keep my word then why would I write these blogs to help you out? I care about you guys and want to do whatever I can for you, especially when you need it most!

I nearly forgot to mention how I take my protein shakes. For the most part I workout Monday, Wednesday, and Friday mornings. I don't take anything before a workout, part of that whole fasting experiment I'm doing that I'll talk about later in another blog. When I get home I take More Muscle and Recovery, put in a blender with 8oz coconut milk, 2 tablespoons of Almond Butter, 1 Tablespoon of Pure Honey, and a couple handfuls of ice and I blend it, of course after I remove my hand. Nobody likes a bloody protein shake. 

On the days I don't workout or the days I workout in the evenings I do the More Muscle as I described above in the mornings around 10 or 11, again fasting. I don't do the Recovery if I don't workout. Why? It doesn't serve a purpose if it's not post WOD. If I workout in the evenings I just do a Recovery Shake with 8oz of water.

I hope this blog shed some light on what protein is, what types there are, the differences, how it's used, and the results. Remember, if you want to learn about all this crazy shit we're doing, Crossfit, Protein, Paleo, use "Google" it's the greatest tool out there. 

See you guys in the gym!

It's Not Rocket Science....

"To Paleo Or Not To Paleo?"

So recently I've been following the Facebook world and I've noticed more and more people at PSKC are starting their Paleo Challenge. First let me say, Congratulations! Making the decision to join PSKC is a big step, but making the choice to start a paleo lifestyle is a giant one! Second, I've also noticed people starting to sound like Robb Wolf's arch nemesis Lysa. For those of you who have read "The Paleo Solution" you'll get the joke. Guys and gals this isn't hard, it's not rocket science. So sit back, kick your feet up and in my own words, key point there, I'm going to offer you some advice ....Basically I'm going to give you the skinny on what I do and what I don't do. I hope I can keep this interesting and make you laugh along the way too. So here we go.... Also my grammar sucks. You have been warned!

So what is the Paleo Diet? Screw it, I'll save the bullshit dictionary answer and give you my personal opinion because it's my blog, these are my thoughts and that's all that really matters right?! I'm just kidding! Here's the definition of the paleo diet according to Wikipedia:

The modern dietary regimen known as the Paleolithic diet (abbreviated paleo diet or paleodiet), also popularly referred to as the caveman diet, Stone Age diet and hunter-gatherer diet, is a nutritional plan based on the presumed ancient diet of wild plants and animals that various hominid species habitually consumed during the Paleolithic era—a period of about 2.5 million years duration that ended around 10,000 years ago with the development of agriculture. In common usage, such terms as the "Paleolithic diet" also refer to the actual ancestral human diet.^[1][2] Centered on commonly available modern foods, the "contemporary" Paleolithic diet consists mainly of grass-fed pasture raised meats, fish, vegetables, fruit, roots, and nuts, and excludes grains, legumes, dairy products, salt, refined sugar, and processed oils.^[1][3][4]

Have I lost you? I nearly lost myself reading all that garbage. So besides 2.5 million years ago the Paleo Diet was first really introduced in the mid 1970's by Gastroenterologist Walter L. Voegtlin. Holy crap! A gastroenterologist living the paleo lifestyle? Are you kidding me? No way man I wouldn't kid, this dude started it all way back when and it worked then and still works today. Funny how a guy who knows the ends and outs, no pun intended, of the bodies digestive system supported this kind of eating? Kind of got you thinking now doesn't it? I wonder if it's because Paleo works that it doesn't get promoted very much? Okay I've got to stop it right there before I get on my rant about the conspiracy that food companies and the FDA have and how they control what the public should and shouldn't know. You'd be here all damn day reading this if I started that crap and neither you or I have the time for that. On to the point man!! Alright, alright, I'm going!

Paleo doesn't have to be hard guys and gals. It really doesn't and just to prove it doesn't below is a picture of what you can and can't eat. Believe me a 5 year old could look at this and know what they can and can't eat and I know this because I have a 5 year old who has looked at it and said that.

Paleo Pyramid

See how easy that is? So now I hope you're sitting there to yourself saying, "Man this is easy now" and not saying, "I still don't get it what do I eat?!" For those of you who get it, good. For those of you who don't keep reading and I'll tell you exactly what I do. Again, this is what I do and my opinion only.

So first off I don't do any dairy. Now you're already saying, "But I love milk and ice cream dude!! What am I going to do!" Well for one you can drink coconut milk. As far as ice cream goes you probably shouldn't be eating it, but if you go to Kroger in the Organic Section or the "Stuff priced way to high because it's good for you and we know you idiots will buy it section" as I refer to it, in the freezers they have ice cream that is made from coconut milk and covered in good quality chocolate that's good for you. They're pretty good and come in handy when you need that sweet tooth filed. Also no dairy means no dairy, however I do use the organic unsalted butter because it doesn't have all the processed crap in it. I know, I could use big words about what's in it but most people like simple so I'm going to keep it that way and refer to it as crap. This is the only dairy I do. So we got the dairy and sweets covered. On to breakfast.

"But Grizz I have to have breakfast food!" Seriously? Food is food people. I could eat a bowl of beanless chili for breakfast the same I could eat bacon and eggs for dinner! Just because it's breakfast doesn't mean you have to eat the american standard for breakfast, but if you must, up until recently here is what I was doing. Bacon, Eggs, Fruit(1oz.) or 8oz of either Simply Orange Juice or Simply Apple Juice, it's 100% and not from concentrate. I always eat my fruit in the morning not that I have a real reason for it other than I want to. Don't let anybody out there fool you either. I don't care what they say there is NO RULE ON WHEN TO EAT FRUIT so stop thinking there is. The only rule there is is how much to eat. 1oz a day for weight loss, but that's only if you're looking to lose weight. Now you're thinking, but you said earlier you did 8oz of Orange or Apple Juice. Well yea I did, but I'm also working out 3-4 days a week. The 1oz is based off of not doing anything. So that was the majority of breakfast, but I fast now and that's a different topic for a different day. Oh one more thing before I move on. I buy nitrate free bacon from Kroger. It's Hormel Natural I think. It's the best bacon I've ever ate and trust me, I've ate a bunch of bacon! Why nitrate free? Ever read the effects that sodium nitrate has on the body? Let me spell it out for you C A N C E R.... Sure you can get cancer from anything but if I can reduce one thing that causes it, shouldn't I? Don't believe me? "Google" "Five Easy Steps To Get Cancer" First thing you'll read is "Consume Food Ingredients That Promote Cancer." Guess what ingredient is at the top? ....(Cool Announcer Voice)Show them what they've won Johnny!! ....I'm guessing you guessed right. If not, end of the line! Kidding! Also from personal experience before I switched to the nitrate free I would always feel "Blah" after eating bacon. Also if you're looking for nitrate free sausage Kroger sells a Bob Evan's All Natural Sausage, but why eat sausage when you can eat bacon! That's pretty much what I did most of the time, but I don't get bored with eating the same stuff.

So on to lunch... To be honest most of my lunches are made up of left overs from dinner and if I don't have left overs my fridge stays stocked with Peppered Smoked Turkey Breast I get from Kroger and I usually eat 4oz - 8oz of that with a handful of Terra vegetable chips(Kroger Organic Section) and guacamole I make to dip the chips in. Then if I'm still hungry I'll eat a handful of almonds or pecans. See that's a simple easy lunch.

Dinner is anything off the list. I use my crock pot a bunch because it makes a bunch, get it? You got it right? Bunch of food equals a bunch of left overs..... Okay, you got it. Plus I have 4 mouths to feed. I either make up my own recipes or get on the "Google" type in what I think sounds good, find the recipe and then modify it to be paleo. Which most of the time is pretty easy to do. 

"I need a snack!! Ahhhh!!!" Okay, okay, calm down. For a snack and this is pretty much what I do every day. Fresh vegetables and Beef Jerky. If you need me to explain that then Paleo is not for you! From time to time I'll also slap some almond butter on celery. For goodness sakes get the creamy almond butter. I had a bad experience with that "other kind."

So I've gone through the whole run down in my own way of what I eat. I eat the same thing over and over a bunch but I like it and I don't get bored with it. You should try different things though. Here's the biggest thing you need to remember:

Lean Meats

Vegggies(This doesn't mean just eat lettuce. I would avoid lettuce. It does nothing for you)

Healthy Fats(Olive Oil, Organic Butter, Coconut Oil)

Fruits(Limit to 1oz if weight loss is a goal)

Nuts(Limit to a handful once or twice a day if weight loss is a goal. No peanuts! Get nuts that are unsalted or sea salted)

Basically ....here's the way I look at it most of the time. It has to have a soul and it had to be alive. Mashed taters in a box ain't alive, ya heard?

If you don't have a bunch of time for meals then here's what I suggest. Get some meat. Through it in a skillet with some coconut oil on medium heat, cook about 5 min per side, through in your veggies with the meat and cover it until the veggies are soft. Just keep it simple. It's only as hard as you make it. Also when you're hungry eat. There's no counting calories. If you're hungry it's your body's way of telling you, "Hey jack wagon I'm out of energy here." 

Below is Quick Start guide from The Paleo Solution:

http://robbwolf.com/wp/wp-content/uploads/2010/09/thePaleoSolution_QuickStart.pdf

You need a food list? Click the link holmes:

http://robbwolf.com/wp/wp-content/uploads/2011/10/thePaleoSolution_FoodMatrix.pdf

This is not hard guys. Just read the guide and the food list and when you go out to eat at a restaurant order stuff that is on the list. If you need any help with anything just let me know. I'm always down for sharing recipes and pointing you in the right direction for some. The internet is the biggest tool you can use to survive your first week on Paleo. You'll get to know "Google" well I'm sure. Of course "Yahoo" keeps calling me leaving messages on my machine telling me she wants her baby back. No! 

I hope some of this crap that I blogged about today, rather quickly I might add as I'm pressed for time, makes sense to you. If not catch me at the gym or have me go to the store with you I don't care. I want to see each and every person become healthier and succeed. Before I forget I do a cheat day every 30 days usually, but only cheat on one meal. For those of you who don't think Paleo works.... Tell that to a guy who has lost 33lbs in 2 1/2 months. Aww snap!!

Peace...

Remembering SFC Daniel Crabtree at PSKC....

"Daniel"

Tonight's Crossfit Hero WOD at Portsmouth Spartan Kettlebell Club, PSKC, was in honor of SFC Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2006. Daniel is survived by his wife Kathy and daughter Mallory.

This WOD was special tonight. It really hit close to home. Daniel was a true born and bread Buckeye, but that's what didn't make tonight's WOD hit close to home. I didn't realize the owner, instructor of PSKC, Dale King, served with Daniel. Tonight, with heavy heart and emotion in his voice and eyes, Dale explained to us that Daniel was killed 30 days before he got his ticket home. When Dale said that sadness instantly came over me and all I could think was 30 days after being there for so long? I could only think of how Daniel was probably counting down the days to getting home to his wife and daughter and the excitement he was probably anxiously awaiting to have them in his arms again. The only way I can relate is counting down the hours at work until I get home to mine, but mine is petty compared to Daniel's. 

When I came home tonight I did some research on SFC Daniel Crabtree. It's always good to do after you sweat it out for a Hero like Daniel was. Here is a link of you should read about Daniel, I encourage you to read it to better understand what kind of man and soldier he was. He was the True American Soldier. http://www.theyhavenames.com/heroes/daniel_crabtree.html There is also several other sites I came across. Daniel was a decorated soldier receiving multiple awards for his acts of bravery and sacrifice. This WOD also meant alot to me because I know two guys I grew up with who are both Green Berets and are still serving. Last I knew one was going off for another four to five month tour. I pray to God he makes it home safe. 

Tonight wasn't about time or weight for me. It was just about going in and doing the WOD. To be honest I was happy to finish to remember SFC Daniel Crabtree. I've done every Hero WOD this week and it's beginning to take it's toll on my body. I barely had enough strength to get out of the bed this morning let alone the energy to sit here and type this blog. But tonight I went into PSKC with a heavy heart, like I have every night this week, held my chest high and suffered for 21min doing the following:

50 Pull-ups

400m Run

21 Thrusters at 65lb

800m Run

21 Thrusters at 65

400m Run

50 Pull-ups

I have to be honest and say it was horrible, but like Dale told me on my first set of thrusters, "Shut the brain off and think about why you're here." Those words were all I needed to hear. It gave me adrenaline like I never had. I finished my first set of thrusters then ran my ass off on the 800m, came back and kicked some thruster ass dishing out a set of 11 reps, catching 3 good breaths, then attacking for the final 10. I ran the last 400m, came back in the compound wrapped my ripped hands around the pullup bar and rep'd out 20 straight. Got my breath and finished them out with 3 sets of 10. The last 10 took everything I had and my hands were destroyed, but it was worth it for a fellow Buckeye who made the ultimate sacrifice. This week has taught me so much about respecting our those who gave their lives so we could live out ours. I am forever in their debt.

In closing I just want to say to everyone at PSKC, you guys are phenomenal. I love the fact we all keep coming back for another dose of medicine to remember those who died for us. Please click on the link and read about Daniel. His parents also opened up and shared their own thoughts about their son. It definitely put tears in my eyes being a parent and made me think how I'd feel if I lost one of my kids. I also just want to say to Dale King. You have no idea what this week has meant to me personally. Thank you. I'm also glad you're back.

Remembering Captain Daniel P. Whitten At PSKC

"Whitten"

Tonight I honored another Hero who gave his life for our country. Captain Daniel P. Whitten, who sacrificed his life for family, friends, and country. He made the ultimate sacrifice so people like you and I can live each and every day without the thought of terrorist attacking our nation. Captain Whitten died on February 2nd, 2010 when enemy forces in Zabul, Afghanistan attacked his vehicle with an IED. Whitten is survived by his wife, mother, father, and his sister U.S. Army Captain Sarah Whitten.

I found out what Hero WOD we were going to do earlier this afternoon and I searched the web to better learn the story of Captain Dan Whitten, because for me, I seem to work harder when I know what a person did and what he left behind. What I found out was this and if you click the link, http://www.fallenheroesproject.org/united-states/daniel-p-whitten/, I thought this would explain it best. 

After today I'll never forget Captain Whitten and the sacrifice he made for family and country. This week has taught me that Crossfit is so much more than about working out and beating your body up. It's more than that and if you don't believe it "Google Crossfit Hero WOD's" and look at the number of men and women that the Crossfit Community recognize for their sacrifices. You'll be surprised. It's stuff like this that draws me to Crossfit. I've heard and read, "What do you do besides workout?" Well to tell you, we remember the fallen, support causes like breast cancer awareness, hospice, disposable heroes project, wounded warrior project, Red Cross and the list goes on. Oh and yes, PSKC supports every one of these charities listed. It's more about working out at PSKC. It's about supporting what we cherish most, our community, friends, and family. 

Tonight I made plenty of pain faces, lost a couple pounds of body weight, made my shirt black with sweat, beat my knees up until they were red and bloody, and I'm barely able to walk and I did all this for a man I don't even know, but I made a tiny sacrifice of my own in his honor doing 110 Overhead Kettlebell Swings with a 53lb Kettlebell, 110 Wall Balls with a 20lb Medicine Ball, 110 Burpees, 110 20 inch Box Jumps, and ran 1.25 miles in 50:49, all because this man did more for our country than I could ever do and when it comes down to brass tax, he died for me. Trust me, I wanted to quit, but I thought about that ....he died for me protecting what I cherish most, my country. This week remember that when we honor the fallen. They died for YOU and I swear to it that if you put that in your mind there won't be anything to keep you from finishing!

This week continue to remember the fallen, those who are serving, the wounded, and those who served. We have what we have because of what men and women have sacrificed for over 200 years. To Captain Daniel P. Whitten you will never be forgotten. We've got the watch.....

In closing I just want to put this poem out there for you to think about for the remainder of the week.

Dear Lord,

Lest I Continue,

My Complacent Way,

Help Me To Remember That Somewhere,

Somehow Out There

A Man Died For Me Today.

As Long As There Be War,

I Then Must 

Ask and Answer

Am I Worth Dying For?

Remembering Lt. Michael P. Murphy at PSKC

Today at PSKC for "Mudder Monday" we remembered Navy Seal and Medal of Honor Recipient, Lt. Michael P. Murphy, "Murph." For those of you who aren't familiar with Murph you can click here to read about this hero .....and yes he is a true hero in my opinion. I encourage you to read about Murph. I thought it was only fitting we remembered men like Murph this week seeing how the 11th is Veteran's Day and it's a time to honor our military. I've heard some people say we only remember the fallen on Memorial Day, but honestly I remember our past, present, military men and women everyday. It's because of them we have the freedom we have and it should never go unnoticed, but unfortunately their are those out there that don't want us to remember or support. I've never served in our military but I'm an avid supporter of it. My grandfather dedicated 30 years of his life to it, my dad gave a few years of his and my father-n-law did as well. I also know several individuals who have served and still are. It's under unfortunate circumstances I wasn't able to serve, but that doesn't mean I can't write a blog and support our military now does it? 

So what did we do today at PSKC to remember Murph? Well Murph's favorite WOD of course! Murph had made this WOD and named it "Body Armor", but after his sacrifice on June 25th, 2008 in Afghanistan the Crossfit Community now recognizes this WOD as "Murph." Here is the workout:

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

This is nasty as nasty can be! Only fitting a SEAL would come up with a mess of nastiness like this. For some of us it was our first time doing this WOD, but for others it was our second. For me it was my first time and I can't set here and type this and say during this WOD that Lt. Michael Murphy wasn't on my mind. I also can't say that guys like Dale King, Trent Hyland, Scott Osborne, and the Grimshaw brothers weren't on my mind either. I didn't just do this WOD for myself I did it for these guys and my family members who have served and friends that still are. Guys who have made the sacrifice. And I'm not talking about the ultimate sacrifice .....I'm just talking about sacrifice in general like leaving your family for months at a time, knowing to yourself, "Hey I might not be coming back." So to all of you guys I have listed, along with all the other men and women serving, when someone tells you that you're a hero..... relish in it, because to many of us you are!

 When the FEAR dog was ready to be fed today, many times I might add, I found strength in thinking about these guys. Guys who have made the sacrifice, left their families, and went and fought a war that I'm not able to, but would tomorrow if it came down to that. Today at the gym was nothing like war, but it was a battle .....a battle against yourself to finish, to stay strong. Thinking about these guys helped me do that. I found much of my strength through these guys, what little I did have left towards the end of the WOD. So here's to you gentleman. Thank you, for doing what you did and are still doing. I will never forget!

So, did I finish? Of course I did! I am of course "The Rabid Grizzly Bear on Meth!" I attacked the WOD and I never quit! Today I slayed Goliath once again and the next WOD I'll do the same. Why? That's just what's in my blood now. It's the attitude I have. There's nothing that's laid before me that I can't find a way through even if I do have to scale it. As far as my time goes ....well if you must know here it is:

Total Exercise Time: 56min 34sec

1 Mile Run w/ 15lb Ruck 9min 30sec

100 Pullups w/ Green Band Assisted

200 Pushups (All Strict, No Knees)

300 Squats (Strict, You Know You Do Them Right When You Can't Feel Your Ass Strict!)

1 Mile Run w/ 15lb Ruck 12min 42sec

Yep it sucked! But the FEAR dog didn't eat and the COURAGE dog was fed well. Once again, thanks to Lt. Michael Murphy and the other gentleman listed. You were all thought about heavily today and I couldn't have finished without any of you in my thoughts. To all the other men and women still fighting today. God bless everyone of you and I hope you get home safe.

Paleo Diet Success Continues...

I know for the past weeks I've been blabbing about "The Paleo Solution" and what it has done for me both physically and mentally. Recently I had posted on Facebook about how I had lost 28lbs and a little over 7% body fat, but today's blog post isn't focused on me and my success but rather my beautiful wife and mother to our children, Stephanie.

"Why do we need to do this diet? You know every diet we've tried has ended in failure and we just revert back to what we were eating after a few weeks."

This was the first question and comments I heard when I introduced "The Paleo Solution" to my wife and I don't blame her at all for saying what she said. She was right! We had tried about every diet out there and it had ended in failure, but I remembered the most important key to what Robb Wolf mentioned in his book, "This is not a diet, you already eat like this, but it's a matter of eating the right thing then the wrong. It's a lifestyle change." Not sure if that's word for word what it says in the book, but it's something along those lines. When I explained that to her and showed her what we could and couldn't eat she immediately said... "Wow, he is right! We really do eat those things!" From that moment on she was up for the challenge.

That same day when we were both looking at "The Paleo Solution" along with websites based around Paleolithic eating we came across the book "Everyday Paleo." For those of you who are following this diet we both recommend this book, especially for those who have kids and are in a rush. The book contains quick, easy family recipes that are very delicious. Also we encourage you to follow her blog as Sara is always posting different recipes throughout the week.

So that's how this journey began. Now to tell a little more about my wife.

My wife is a busy woman between work and home. Her schedule, unlike mine, doesn't give her much of a chance to workout at a gym let alone find time for a treadmill. I guess working a nine to five Monday thru Friday doesn't have quite the perks I always believed it did. I do my best on my short weeks to give her a helping hand but I'd be lying if I said I was the husband I needed to be .....after six years of marriage my wife will not hold back and let anybody know I'm still a work in progress. Definitely something I need to work harder at. Going back to Steph, like I said, she doesn't have much time and really the only exercising she has done besides housework has been walking and even that has come to a close since the colder weather has yet again found its way back to Ohio. However the paleo diet has still worked for her. I'll explain.

This morning Steph sent me a text message shortly after she woke up and she's probably going to kill me for this, but I don't care because I'm so proud of my wife for her accomplishments!! This is how the conversation went:

"Hey guess what?!!" - Steph
"We hit the lottery over night?" - Me
"Guess who is in the 160 club now?!"
"Are you serious baby?! That's freaking awesome!! I'm so proud of you!!"

I know if any ladies are reading this they're already saying, "You are so dead! You just broke rule 2 of the Woman Code, never tell anybody how much your woman weighs." Well hog wash is what I say! I'm proud of what she's done and it needs to be put out there and I want her to know how proud I am of her! I didn't tell you her weight either if you think about it. I mentioned she is in the 160 club .....so HA!

I will say to date Stephanie has lost 21lbs and has dropped two waist sizes. Besides making the point to show how proud I am of her I'm also making the point that you don't have to exercise for the paleo diet to work for you. Although I recommend exercising as its a good way to get the stress of your life off your chest for a little while and to have some "Me" time. Nearly all this weight has come off by making the right decisions when it comes to eating and she is living proof of that!! So proud baby, really really proud! I've heard countless times already, "How can you lose weight eating meat and vegetables all the time?" To this I answer it's easy when you cut out all the processed foods, starchy carbs, processed dairy and the unhealthy fats and replace it with lean cuts of meat, plenty of green veggies and healthy fats, carbs and reducing your fruit intake to 1oz a day. I've also heard, "Well you probably can't eat a lot of that stuff and you probably have to eat 5-6 small meals a day." Again, false! We eat 3 times a day and throw a snack in there at some point of the day if we need it, oh and we eat as much as we want until we're full. You'd be surprised how full you can get and how good you feel after eating 4-8oz of lean protein and plenty of veggies. It feels a lot better than that buffet of Chinese food we were used to. Sure, our stomachs were full but we had that, "I think I just drank 8 gallons of water" feeling and it wasnt long after we were hungry again, but we haven't had that one time eating the way we are now. It's been great!

I support the paleo eating. Why? It works! I know I talk about it all the time and it probably gets on some people's nerves, but I do it to hopefully inspire you to get your health back. It's not about losing weight, I mean sure that's a plus, but it's about being healthier and in the studies that have been done on individuals with auto-immune diseases, paleolithic eating has shown to help many of these cases. I can honestly say for someone who has "Crohn's Disease" it has been a blessing to me. I no longer take my medication and I have yet to have the abdominal pain/problems since switching to the paleo diet. I'm not saying I'm cured so don't think that, but it's the best I've felt since being DX and I'm not having to take 8 pills a day now. I could go on about the medical studies but I figured I'd just tell you my own. As for Steph, who suffers from Acid Reflux on a daily basis, the paleo diet has been a blessing to her also. She still takes her Prilosec but its once a day not 3-4. Even when she was taking 3-4 a day she was still complaining but she hasn't since making our lifestyle change and reducing her pill to once a day. Also her plantar fasciitis has not bothered her near as much as it used to. We've definitely been blessed.

In closing, I just want to say how proud I am of my wife not because of the weight she's lost but the commitment she's made to be healthier. We only hope it continues through our kids and we hope maybe this story will help someone else be healthier too. Obesity, heart disease and diabetes, caused by obesity, seem to be the standard for Scioto County and we didn't want to be another statistic and fought to be healthy and it's working! We encourage anyone no matter what your age, shape or size is to take the paleo challenge for 30-60 days. You'll probably be surprised how good you feel and look.

Physically and mentally we are both better people and it just goes to show you don't have to workout everyday of your life to be that either. Just a simple lifestyle change can do it. Although Steph doesn't workout at the gym, I can't say I, along with several other people, wouldn't mind having her beside us for a Saturday Morning Pain Clinic Session swinging a kettlebell with at PSKC, but that choice is hers just like the paleo challenge was ....and although she thought about balking the idea, if you ask her today she will tell you she's glad she didn't. When she does make the decision to start working out at PSKC ......Oh man, I'm going to have a, strong is the new skinny, wife to share the rest of my life with!! Love you Steph! So proud of you!!