Before we get into 6 Things, a quick minute of self promotion. “Deadlifts” can be a very scary word to women, as can “strength training”. Here’s why they should both be welcomed, not run away from.
Happy Saturday 🙂
I wanted to give you a progress update since I know Dave likes to keep track of these kinds of things. Since I really started to focus on eating better and strength training I’ve lost a total of 7.5 total body inches. I don’t weigh myself so I have no idea how many lbs I lost. I started January 1st, but really upped the ‘strength’ aspect about the beginning of March.
In November I didn’t know what a deadlift was, in March my deadlift was 155#’s MAX and today it’s 245#’s and I’m certain I can keep increasing on that. I am literally the leanest I’ve been since I was a true athlete working out 3 hours per day and never been this strong. I had never run more then 3 miles in my life and easily accomplished the 10k Mud Run in June w/ no outside training besides the gym. So, thank you! Thank you for helping me reach my goals. I still have a decent way to go, but being able to go to the gym everyday and enjoy it is a beautiful thing. I am so super appreciative of you guys and finding P360!! Looking forward to continuing to check my goals off the list and getting stronger!!!
Have a great weekend!!
Here are six things that I’m currently digging these days.
Bam. Hit you with that shit right out of the gates.
Didn’t see beet juice coming, did ya nerds?
I go through phases of juicing and not juicing. Anyone who pulls it off everyday gets a tip of the cap and a hearty butt slap because the process of taking a vegetable and turning it into juice is just a gigantic pain in the ass. You have to buy fresh vegetables which means constant trips to the store, wash them, store them and juice them. Then you get to clean out four separate compartments and scrub the filter with a brush after each use like something out of Fantasia. These are things they fail to tell you in the informercial so I’m not going to front like this is a daily ritual for me.
But…it is worth it. I do it probably 30% of my days and strive to do it more. While you lose valuable vegetable fiber during the juice process you still retain all of the micronutrients, and because it’s in liquid form it’s essentially pre-digested so you absorb them faster and easier. You can get the nutrients of six different kinds of veggies in one 22 ounce glass at almost zero sugar save for the carrots. If I were to try and sit down and chew the foods below in a single meal I’d probably throw up on my shoes before I was done.
I typically include the following.
- 3 carrots (adds flavor)
- 5 celery stalks
- 2 large handfuls spinach
- 2 beets
- 1 cucumber
- 1 handful parsley
Beets are an equal role in this drink but I wanted the attention on them since they are Liam Neeson in Taken on the bad processes happening in your body, and one of the main reasons I juice since well, how the hell do you eat beets?
No, seriously. How do you eat beets?
Each time I drink this elixir I feel like Link getting the potion from the old man on Level 9.
- Stimulates liver function (don’t act like you’re above this)
- Source of anthycyanins, carotenoids and lutein
- Reduces bad blood triglycerides (cholesterol)
- Vitamin B, C, magnesium, iron, copper, potassium and phosphorus
- Natural energy booster
- Improved GI health
- Boosted immune system
- One of nature’s most powerful cancer preventers.(1)
You’d be very wise to juice if you don’t get sufficient veggies in your diet, like me. The powerful antioxidants in beets help to neutralize free radicals, which are nasty little fuckers. Free radicals float around our body attacking stable molecules and steal their electrons creating other free radicals. This can be a somewhat normal process as our body does this to fight infection and bacteria, but when it gets out of hand and there are no antioxidants to neutralize free radical development a host of bad chain reactions can be set off. Free radicals speed up aging, cause tissue damage and spur cancer growth.
Antioxidants neutralize free radicals by donating their electrons to the molecules that are man-down, essentially running around the body robbing from the rich and giving to the poor. Vitamins E and C are the best fat and water-soluble antioxidants at helping this process.(2)
Additionally, and this is a big one, intense exercise in untrained individuals causes a temporary spike in free radicals since our body is sending out an all points bulletin to recover. If you train hard regularly, which is 90% of people who read this blog then you’d be wise to include more antioxidants and more juicing. It can certainly be an expensive habit but I try and stick to one week on, one week off as best I can and if so I’m happy about it.
Which takes us right into…
Or, whey protein shakes.
This is a shake I started making a while ago and freaking love. I hate food products and supplements, but homemade shakes do not fall into this category since they are complete meals so long as you follow the caveat of making them from scratch properly and do not pop them open, twist them off or peel them back.
Most people have jobs and are busy at least to some degree. While I am also a big believer that healthy food preparation is not difficult or time consuming, sometimes it can be tough. You have a kid kicking and screaming, dog taking a crap on your floor or hungover and humping your snooze button like a horny dog. Whatever the reason, sometimes you need something quick and sometimes you just plain need more easy calories.
Here’s my favorite shake that I’ve been drinking daily.
Since my level of activity requires a fairly high amount of calories, I drink this along with breakfast and dinner as a part of the meal and not as a meal replacement. If you are a smaller female this could work for breakfast on the go and if you want to up the calories just add more protein and peanut butter. Can also throw in an avocado for an instant 350 kcal increase.
- 6 ice cubes
- 1 scoop Jay Robb’s Vanilla Whey Protein
- 1 TBSP all-natural peanut buter
- 2 large handfuls baby spinach
- Couple of aggressive shakes of cinnamon
Don’t worry. Spinach is all color and no taste, but it brings a huge health element to it in the form of fiber, vitamins A, C and K as well as newly appreciated glycoglycerolipids which help protect our digestive tract.
Now, here’s where it gets serious.
Don’t go thinking that whey protein is just for the Pauly Ds of the world. Along with muscle building properties and improved insulin resistance, whey protein has some legitimate antioxidant contribution to diet. Whey protein provides the antioxidant help that is specific to the oxidative stress caused by exercise, so not only do you get muscular recovery from a growth and function perspective but also one of health and free radical reduction.
One of the free radicals induced by exercise is the reactive oxygen species (ROS) which can cause myoblastic toxicity, or muscle damage. In recent studies, whey protein has been shown to be one of the most effective inhibitors of that damaging process caused by ROS due to one primary factor: its glutathione production.(3)
Glutathione is considered by nerds in lab coats to be among the most powerful antioxidants and is unique in that it exists intracellularly.(3) It’s like a sleeping Navy SEaL that once triggered, goes around breaking necks of ROS free radicals and bringing you back to homeostasis. Outside glutathione supplements have proven to do little, so the key is triggering the natural reaction of it within our cells. Whey protein accomplishes this better than any foods available. It’s main function is the reduction of oxidative damage, which intense exercise causes.
Not just for meatheads anymore.
There is one incredibly important caveat, though. The whey protein cannot be overprocessed and from cows fed a bunch of shit. In order for the whey protein to have it’s maximum glutathione potency it must be from whey protein that checks off the following
- Cold processed
- Grass-fed cows
- Free of rBGH-hormones
- No sugar added
This is why I’ll spend $45 on 24 oz of whey protein. You can either spend a lot and get premium quality and benefit or buy generic, save some money and not receive shit from it.
Noticing a theme, here?
I prefer as many drinks as possible that are quick, easy and help fight the stresses of both life and exercise.
Finally, I also love drinking this. I was going to make this a separate entry but three drinks in one “Things I Am Currently Digging” was just too much liquid. I’ve been keeping my diet air tight Monday through Sunday night lately, probably the best its been in months and allowing myself this scheduled cheat concoction of puppies, arm wrestling and Blake Lively’s breasts every Sunday night. I’m not going to spew some BS on shocking metabolism or leptin spikes for the upcoming week or any of that nonsense. I buy and consume it once a week because it’s the best thing I’ve ever tasted and I turn into Kurt Cobain when I don’t have it.
As you know I recently began a 30 day weight training stimulus removal to see if the re-introduction would induce beginner like burst in gains. Still have no idea what the end result is going to be but I can tell you this through the first week.
Unanimous consensus from all three of us participating is that we are incredibly sore in muscles we didn’t know we had, our backs died and went to back heaven where they are sitting playing backgammon with one another and male chests were completely crushed by ring pushups and dips. This is the most routinely sore I have been in a while and I have not picked up a single weight save for get-ups and farmer’s walks which create zero chest and glute soreness.
I’m thoroughly enjoying the temporary increase in ring training and plyometrics, although the 25 minutes of pistol squats and pull-ups can go suck a fat one. I already miss cleans and jerks dearly but the break from deadlifts has been a glorious one so far.
One week down and so far, so
sore good. I may possibly extend my own adventure to six weeks if I feel like it’s going well but rest assured, any positive results will be brought to the gym’s training.
I’ve made it no secret that I love Chipotle as a healthy option when dining out as I eat there at least two or three times every week. Their food is quality and it tastes like unicorns and Pritz has arguably eaten more Chipotle than anyone living in the Western Hemisphere, so suffice it to say the Garnet Ave. Chipotle gets a lot of business from the boys at P360.
Here is the Dave Thomas special:
- Double chicken (Not a statement of healthy, I just think their steak sucks)
- Double veggies
- All three salsas
- No beans, no rice
I will say I could use them to be a liiiiittle more heavy handed on the meat scoops since paying for extra meat ba-lows. Asking a Chipotle employee, “think I can have a little more meat?” is like asking a bartender for a stronger drink. You just don’t do it, so I have to get double meat each order which makes it pricey but other than that, no complaints. They do hook up the vegetables so I basically consume two full green peppers every time I get this, along with copious dead animal.
Plus, for being a mega chain they do their food as right as they can possibly do while still running a profitable business. Local when they can, hormone free meat and while it’s not grass-fed the integrity of the food is high.
I’ve found a few ways to sneak Gaslight Anthem into blogs before and here we go again. Their new album Handwritten is just, well, the balls. It’s as if Bob Seger, Bruce Springsteen and the Bouncing Souls got together and had a child. I love this record and cannot get enough of it. While their fist album (Sink or Swim) will always be my favorite, this is probably number two for me.
Top tracks off the new album for your listening pleasure.
Going to their September show in Anaheim with Hot Water Music and I will be the grown up adult with a neon sign reading, “Pick me, Brian!!”
I would peck this man on his lips.
Am I aware that you probably skipped this section? Yes, that’s okay. But there are terrible bands making millions on the radio every day and for the equivalent of just thirty cents a day, for one month, YOU too can help a good band thrive.
It’s football season. It’s Redskin season. It’s Robert Griffin III season. We might go 4-12 this year considering our O-line is made up of Varsity Blues characters, but it will not stop me from naming my unborn son Robert Griffin the Third Sean Taylor Thomas.