*Repeat of last week’s high intensity interval circuits - 3 circuits @30:30 (total time approx 20 min) + 10min of 10:20 - KB swings and speed rope (from Coach Dos). BIG CUMULATIVE EFFECT (during and EPOC).
*Post workout nutrition:
Two eggs over medium (cooked with ghee) with some hot seasoning and Tabasco
4 strips of bacon (from a good source)
1 pink lady apple
12oz water with pinch unrefined sea salt (Real Salt brand)
A long time ago, I worked for FranklinCovey. I learned a lot about goals, standards, mantras, missions, values, etc. Here’s a tried and tested way to create your own solid list of life goals.
Think about today, tomorrow, and even in 5 or 10 years; think about your on your own deathbed and ask your self these questions for each general timeframe and you’ll get some very telling answers:
What do I want to have?
What do I want to do?
What do I want to be?
Write them down. After you’ve thought about them, maybe even let them “cool” overnight, revise them if needed, then put them somewhere you’ll see them daily, write them on your heart, and in your mind.
From this exercise you can often see a clear connection and path between today’s have-do-be goals and your long-term have-do-be goals.
Another of Alwyn Cosgrove’s great, make-it-make-sense articles. Everything from a complexes program to metabolic finishers…THEY WORK! Any exerciser can benefit from this info, yes, even elites and crossfitters.
Here’s an excerpt :
The problem—running a mile doing intervals involves about 1500 repetitions. For someone looking to cut body fat, and hit total body weight training two to three times a week, that is a lot of extra volume and potential joint stress. So I started thinking. Interval training is similar to weight training in that it involves sets (and reps) followed by a rest period (albeit active). What if I used a lighter version of traditional strength training and created metabolic circuits?
Here’s an excerpt…read the whole thing…good stuff. Not ground breaking, just great tactical applications of healthy minded, aware eating.
Employ these five strategies the next time you eat out and you’ll get similar (and probably even better) benefits as the women did in that study:
Swamp the breadbasket for olives. You know as soon as your server puts down that breadbasket, you’re going to dive right in. Don’t let that happen. (If your friends insist, ask them to take one piece and ask your server to remove the rest.) Olives, raw vegetables with salsa, and even a cheese plate make far better starter options.
Swap the app for a salad. A study in the Journal of the American Dietetic Association showed women who eat a 100-calorie salad ate less food during their meal. I’m talking a small salad here, not one of those zillion-calorie salads loaded with creamy dressing and dried fruit.
Swap the pasta for lean protein. A big plate of fettuccini Alfredo is a surefire way to spike and crash your blood sugar and store fat. Choose a lean protein instead such as salmon, poultry, lamb, or steak. And avoid any meat with the words “breaded” or “battered” beside it.
Swap the starch for another vegetable. Rather than the rice pilaf or baked potato, request sautéed spinach with garlic or whatever other vegetable sounds good. You’ll spike your nutrient quota while reducing the meal’s glycemic load. And I bet that spinach will be just as delicious as the potato.
Swap the sugary dessert for fresh fruit. The easiest way to undo a healthy meal is a big, gooey dessert. Ask instead for fresh berries in cream or the fruit-and-cheese plate along with a cup of green or herbal tea.