Father Andrew's Hot Body Gym

April 20, 2010

30 and flirty

Filed under: real talk — Tags: , , — Lady Who Cooks @ 8:41 am

For the past week or so, a lot of people have been asking me how it feels to be thirty.  Apparently in my family, my brother and sister both went through a mini-crisis when they turned over that last digit to their third decade.  I didn’t have the same experience; actually it was quite the opposite.  I’m excited to be thirty and I can give you a few reasons why:

1.) Feeling good – I contribute this to my Primal lifestyle and fitness.  I didn’t feel this good a year ago when I was eating dairy, grains, and legumes.  I felt constantly bloated and had intense hunger swings.  Now I feel stable and content.

2.) Skin so soft – I’ve been moisturizing since my early teens, I’m not quite sure the Primal stance on lotion since the Paleo woman didn’t have modern moisturizers but I’m sure she had some sort of skin treatment whether it be oils or aloes (I feel a follow-up post coming on).  Although I used to try and tan (believe me being a blonde hair and fair skinned gal it was a big try to get tan) I gave up on it years ago.  Though I know my past tanning transgressions will show up later, I know the impact will be reduced since I have been relatively cautious my whole life on how I treat my skin.  Plus, whenever I feel a little too pale I remind myself that white skin tattoos better.  🙂

3.) Tons-O-Fun – Micah and I make it a point to have fun and to make the most of our time.  We spend a lot of time with friends and indulge our hobbies and interests.  We try to experience new things and travel when we can.  I’m always up to try something new with my hobbies so I’m constantly learning new things.

4.) Golden Age – One thing I try and do is to think of the benefits of getting older as opposed to the downfalls.  I like the idea of progression, the learning of new things and becoming wiser.

Overall, I think we all have more to offer the world than our looks.  Growing older is inevitable, it would be better to stay healthy and happy so you can grow old gracefully, than to fight it with unnatural means (facelifts, etc) and end up always fighting an uphill battle.

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April 14, 2010

PrimalChampionblog

Filed under: diet, real talk — Tags: , , , — Micah Vandegrift @ 12:20 pm

Image from Marks Daily Apple - Click for more info

Are you joining us in the Primal Diet Challenge? Interested to know how we are doing thus far?

Abby

Mara

Micah

See how real people attempt to eat on a strict Primal Diet. (I feel like we all did better before we were tracking foods at all!)

Also, check out the Primal Challenge document that Mara made up as an example of how to track your successes (read: failures).

What we’ve discovered thus far – tracking daily food intake sucks. It really makes you think about what you eat, and its annoying to write it down all the time.

Here’s the good news – We are all in this together!

How are you doing with your Primal Challenge?

April 2, 2010

Primal Challenge 2010

Filed under: diet — Tags: , , , , , , , , , , , , , , — Mara @ 8:08 am

As part of our goal here at FAHBG to shape our bodies and minds closer to the ideal God created us for, we have decided to undertake a Primal Challenge (based loosely on Crossfit Integrity’s Paleo Challenge). Many of us have been off our game recently – whether still recovering from holiday snack habits or fasting for Lent – and our diets and fitness levels have generally not been what we hope they would be.

It’s time we got back on the wagon, hardcore. To help us do this, we have set up a point system to track our dietary habits and keep us accountable, and simultaneously we will be embarking upon a strength program based on Whole9’s PTP program. Basically, we will be deadlifting and overhead pressing multiple times every week, focusing on strength over metcons (no matter how sexy).

So pull up your shorts (ala Josh), chalk up your hands, and purge your kitchen of all illicit food-like substances, ’cause this here is fo’ real!


Duration: Saturday, April 10, 2010 to May 22, 2010

Before and Afters:
Photo – front, side and back view (optional)
Measurements – body weight, waist circumference, and body fat (optional)
Performance – 1 mile run, CrossFit Total, Fran (if you’ve done these within the last month or so, you can count those times, if not, you need to do them before we start)

Nutrition Log – track your eating habits for at least a week before the challenge begins so you can see how much your habits change during the challenge

Results:
1.  Measurement Improvements – weight, waist, and body fat plus visual change
2.  Performance Improvements – 1 mile run, CrossFit Total, Fran
3.  Scoring – points from daily nutrition and activity log

Scoring:
You will be required to keep track of your eating in a Nutrition log.  From this log, you will give a daily score of 0-10 based on your compliance with the Primal Diet.  A score of 10 would represent a day of eating like a true hunter gatherer: nothing but meat, fish, eggs, veggies, fruits, nuts, and seeds.
~ 1 point off for every serving of: beans, hummus, peanuts, peas, agave, honey, real maple syrup, dried fruit, sweet or creamy salad dressings, or dairy (milk, yogurt, cheese, etc. and not including butter, heavy cream, or protein powder)
~ 2 points off for every serving of: soy products, quinoa, hot dogs, fast food meat
~ 3 points off for every serving of: grains of any kind including oatmeal, corn, millet, whatever.
~ 4 points off for every serving of:  Soda, juice, sports drinks, white potato, most restaurant appetizers, cookies, all non-primal baked goods, ice cream, frozen yogurt, sweets, pancakes, processed marinades, BBQ sauce, anything with high fructose corn syrup, sugar added dried fruit, pizza, beer, wine and all alcoholic drinks. Exceptions: dark chocolate over 60% is no penalty, and up to 4 oz of red wine is no penalty.

If you know something is not primal but you’re not sure how many points to take off, just use your judgment. Obviously eating a donut should merit more points off than eating some lentils. If you make a primal dessert, just count off for any honey or flour you use, rather than counting it as a sweet. If you make butternut squash (primal food so no penalty) but add HFCS maple syrup substitute, you will need to subtract 4 points for every serving of syrup consumed. If you consume only half a serving size, then only subtract 2 points.

Note: It is important that you track absolutely everything you consume. Guess on your portion sizes if you’re eating out, but be as accurate as you can. Overestimate rather than underestimate – a portion size is often smaller than we think. For example, 1 can of soda is 2 servings.  This means that if you drink an entire can you would lose 8 points. A serving of ice cream is usually half a cup, but most of us usually eat at least twice that in a sitting. If you go out for ice cream, you’re probably looking at 3-5 servings!

BONUS POINTS:
You may earn up to 8 bonus points per day to help make up for all those dietary cheats.

1.  One bonus point for everyday you participate in a CrossFit-style, high intensity workout. The benefits of a Primal lifestyle are magnified when combined with a training program that combines constantly varied, high intensity, functional movements.

2.  One bonus point for everyday you consume at least 6 grams of Fish oil. Our primary goal with this challenge is to reduce Silent Inflammation.  Silent inflammation is far more insidious than classic inflammation because it is at the molecular level and may not be detected until it’s too late. It doesn’t generate the pain associated with classic inflammation and therefore goes untreated for years or even decades. Virtually every type of chronic disease (heart disease, cancer, and Alzheimer’s) has a significant inflammatory component as its underlying cause. Fish oil and its high quality Omega 3s seems to be a miracle cure.

3.  One bonus point for everyday that you stretch MORE than 10 minutes.

4.  One bonus point for every night that you sleep 8 hours or more.

5. One bonus point every time you engage in a low level activity (like going for a walk, playing a game, gardening) for MORE than 30 minutes.

6. One bonus point every day you eat at least .7 grams of protein per lean pound of body weight. For example, I weigh 145 pounds, with about 20% body fat which equals about 30 pounds of fat. So my lean body weight is 115, multiplied by .7 equals 80 grams of protein per day.

7. One bonus point every day you eat LESS than .7 grams of carbohydrate per lean pound of body weight. So with the example above, I would need to eat less than 80 grams of carbohydrate per day.

8. One bonus point every day you eat at least 3 cups of green (or otherwise high nutrient) veggies (including real lettuce (not iceberg), spinach, broccoli, Brussels sprouts, red cabbage, beets, kale, etc. and NOT including carrots, sweet potatoes, avocados, tomatoes, or green beans, which are higher carb/fat veggies).

By tracking your eating and activity, you should come up with your total for each day: between – infinity and 18 points.

I like to use mydailyplate.com to track my eating habits, which is free and user friendly.

Post questions and comments below…. Who’s with me??

February 5, 2010

Introducing the Paleo-Lent Challenge!

Filed under: diet — Tags: , , — Lady Who Cooks @ 12:52 pm

So No Beer January was an absolute fail for me.  I saw absolutely no body composition changes (granted… workouts were not consistent but still) and I missed an entire month worth of beer consumption.  Ok, so I had a couple beers in San Antonio, TX but that doesn’t count since it was in a different state.

Thus, introducing experiment # 2, the Paleo-Lent challenge! For the upcoming Lent season we’ll be doing the Paleo/Primal challenge.  What might this challenge entail?

#1 – What you must avoid:

-Salt

-Grains

-Dairy

-Sugar (except for the very occasional honey)

-Legumes

-Vinegar

-Processed foods

-Alcohol (for some reason Jamie Foxx’s song ‘Blame it on the Alcohol’ just popped into my head)

#2 – What you can eat:

-MEAT!!!

-Veggies and fruit (no dried fruit)

-Good fats (olive oil, coconut oil, avocados, almonds, etc)

-Nuts and seeds (remember peanuts are a legume)

To add to the challenge I will be attempting to eat the most organic and grass fed meats I can find.  New Leaf has some pretty good prices and I think it’s about time to stop contributing to the inhumane treatment of these animals.  Also, since the Paleo woman had no birth control in her era, I shall forgo mine for the 40 days.  Please be advised that I’d prefer not to hear any snide remarks about procreation during this time.

Anything to add fellow FAHBGers??  Any additions or special personal challenges you will be adding?

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