Category: Nutrition

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Community Nutrition Rest Day

2010-01-24 Rest Day

Sunday is rest day at 41Fitness. Our weekly announcements are posted on Sunday. Be sure to read the 2009-11-08 Sunday post discussing the importance of recovery.

Weekly Announcements

– We are placing an order for beanies, short-sleeve tees, and long-sleeve tees in the next two weeks.  Visit our Apparel page for more information.  Email us at [email protected] if you are interested in ordering any of these items.  Please be sure to include colors and sizes, if applicable.

– We are on day 21 of our 30-day Fitness Challenge. Only 9 more days to go…  Kudos to those who have stuck with it and made it this far!

– Most of you will be starting your fourth week of the 100-day Nutrition Challenge tomorrow.  This week you will only eat one non-Paleo meal (often referred to as a “cheat meal”) during the week.  If you “fall off the bandwagon,” get right back on and DO forget it happened!  It is never too late to start the challenge.  For more information on the Paleo Diet, read our Nutrition page.

– 41Fitness will be taking a group to the 2010 Garage Games in Woodstock, Georgia on February 6 & 7. There are beginner, intermediate, and advanced levels of competition. We encourage all 41Fitness members to compete and/or cheer on friends and members of 41Fitness who will be competing. Please let us know if any of you are interested and would like to carpool. Visit our Events page for other upcoming events. Note: The Boneyard will be closed on Saturday, February 6.

– Jennie is attending a CrossFit Level 1 Certification in San Antonio at Alamo CrossFit this weekend.  She will return to The Boneyard on Tuesday with a better understanding of CrossFit’s methods, concepts, and movements.

– 41Fitness member Cody Young attended a HKC (Hardstyle Kettlebell Certified) Instructor Workshop with Sr. RKC David Whitley and Delaine Ross at Delaine’s Condition KB Gym in Atlanta last Saturday. Cody has been sharing what he learned with some of our members and looks forward to sharing what he learned with others.

– 41Fitness member Pete Russell plays for the Montgomery Yellowhammer Rugby Football Club. You can see Pete and the other Yellowhammers in action at one of their three back-to-back home games scheduled for 1 p.m. on February 13, 20, and 27. To see their schedule, visit the Yellowhammer Google Calendar.

A message to our members: Rest today, for training starts again tomorrow.

Categories
Community Nutrition Rest Day

2010-01-17 Rest Day

Sunday is rest day at 41Fitness. Our weekly announcements are posted on Sunday. Be sure to read the 2009-11-08 Sunday post discussing the importance of recovery.

Weekly Announcements

– We now have hot water at The Boneyard! Yah! 🙂

– We are on day 14 of our 30-day Fitness Challenge. To those participating in the challenge, we say keep on keeping on. It’s beginning to get tough but you can do it! The challenge is designed to make you stronger and better at a particular movement. 41Fitness member Kelly Dixon is doing just that. In November she started doing pull-ups assisted by our purple band. She moved to the green band, then the black band, and has recently used the red band. She will be doing an unassisted pull-up in no time!

– Most of you will be starting your third week of the 100-day Nutrition Challenge tomorrow. This week you will only eat two non-Paleo meals (often referred to as “cheat meals”) during the week. It is never too late to start the challenge. For more information on the Paleo Diet, read our Nutrition page.

– 41Fitness will be taking a group to the 2010 Garage Games in Woodstock, Georgia on February 6 & 7. There are beginner, intermediate, and advanced levels of competition. We encourage all 41Fitness members to compete and/or cheer on friends and members of 41Fitness who will be competing. Please let us know if any of you are interested and would like to carpool. Visit our Events page for other upcoming events. Note: The Boneyard will be closed on Saturday, February 6.

– 41Fitness member Cody Young attended a HKC (Hardstyle Kettlebell Certified) Instructor Workshop with Sr. RKC David Whitley and Delaine Ross at Delaine’s Condition KB Gym in Atlanta last Saturday. Cody looks forward to sharing what he learned with our members.

– 41Fitness member Pete Russell plays for the Montgomery Yellowhammer Rugby Football Club. You can see Pete and the other Yellowhammers in action at one of their three back-to-back home games scheduled for 1 p.m. on February 13, 20, and 27. To see their schedule, visit the Yellowhammer Google Calendar.

A message to our members: Rest today, for training starts again tomorrow.

Categories
Nutrition

[Food] Preparation is Key!

To avoid eating out or grabbing food to go, you will need to prepare meals ahead of time.  This includes deciding what meals you are going to prepare for the week and shopping for the food.  It may also include cooking casseroles or meals and possibly washing and cutting up veggies ahead of time.  If this is not what you usually do, it may take some time for you to get into a routine and know what food to buy and how much food you will need for the week.

Full Fridge on Sundays
Full Fridge on Sundays

On Sundays, David and Jennie spend a few hours cooking and preparing meals for the week.  See the fully-loaded fridge above?  This Sunday it contained washed and cut veggies and fruit and an egg breakfast casserole (pictured below).  By the end of the week, the fridge will be nearly empty.  David eats A LOT!

41Fitness is on our second week of our 100-day nutrition challenge.  This week you should be striving to eat two Paleo meals each day.  Here are some of David and Jennie’s meals from the past two weeks.  Recipes are not included because Jennie created most of these on her own.  If you are interested in any recipes, ask Jennie to tell you what ingredients she used and how she made them.

Chicken & Pine Nuts with Broccoli, Bell Peppers and Grape Tomatoes
Chicken & Pine Nuts with Broccoli, Bell Peppers and Grape Tomatoes (Jennie likes lots of color on our plates!)
Chicken Salad with Apples, Walnuts, and Raisins
Chicken Salad with Apples, Walnuts, Raisins, Black Pepper, and Mayo (Served cold.)
Honey Mustard Meatballs with Jalapenos, Bell Peppers, Onions, and Tomatoes
Honey Mustard Turkey Meatballs with Jalapenos, Bell Peppers, Onions, and Tomatoes (It may not look that good, but wowza, it was delicious!)
Chicken with Apples, Walnuts, and Raisins (Cooked and Served Hot)
Chicken with Apples, Walnuts, and Raisins, Butter and Cinnamon (Cooked and served hot. Jennie used too much butter. It was like eating apple pie with chicken. Yum!)
Honey Mustard Chicken Fingers with Jalapenos and Zucchini and Carrots
Honey Mustard Chicken Fingers with Jalapenos and Zucchini and Carrots (Prepared for the BCS Championship Game - Roll Tide!)
Egg Casserole with Chicken Sausage, Broccoli, Tomatoes, and Mushrooms
Egg Casserole with Chicken Sausage, Broccoli, Tomatoes, and Mushrooms (Prepared ahead of time and reheated in the morning.)
Ginger Coconut Pineapple Chicken with Broccoli, Bell Peppers, and Onions
Ginger Coconut Pineapple Chicken with Broccoli, Bell Peppers, and Onions (Made with coconut milk.)
Roasted Garlic Chicken with Carrots, Squash, Zucchini, Onions, and Mushrooms
Roasted Garlic Chicken with Carrots, Squash, Zucchini, Onions, and Mushrooms (Photo above was taken before food was cooked.)
Mediterranean Mahi and Chicken
Mediterranean Mahi and Chicken (Dish prepared by Kardio. Recipe can be found on our Paleo Recipes and Resources post linked below. It was restaurant-quality!

Please continue adding any Paleo-friendly recipes that you recommend to our Paleo Recipes and Resources post.  Bon Appetit!

Categories
Community Events Nutrition Rest Day

2010-01-10 Rest Day

Sunday is rest day at 41Fitness.  Our weekly announcements are posted on Sunday.  Be sure to read the 2009-11-08 Sunday post discussing the importance of recovery.

Weekly Announcements

– We are on day seven of our 30-day Fitness Challenge.  The challenge is designed to make you stronger or better at any one movement; although, you may choose two or more movements to improve.  It’s not too late to begin the challenge and catch up.  The next time you are at The Boneyard we can discuss what movements you’d like to improve and the best way to achieve results.

– Most of you will be starting your second week of the 100-day Nutrition Challenge tomorrow.  This week you should strive to eat two Paleo meals each day.  Most of you have been gradually changing your diet.  During our third week of the challenge, you will only eat two non-Paleo meals (often referred to as “cheat meals”) during the week.  It is never too late to start.  For more information on the Paleo Diet, read our Nutrition page.  This page also provides links to our other nutrition posts.

– 41Fitness will be taking a group to the 2010 Garage Games in Woodstock, Georgia on February 6 & 7.  There are beginner, intermediate, and advanced levels of competition.  We encourage all 41Fitness members to compete and/or cheer on friends and members of 41Fitness who will be competing.  Please let us know if any of you are interested and would like to carpool.  Visit our Events page for other upcoming events.

A message to our members:  Rest today, for training starts again tomorrow.

Categories
Articles Nutrition

Paleo Recipes and Resources

We have a lot of interest in Paleo.  Several members have already begun their 100-day challenge.  Others will be starting this weekend.  There are many recipes and Web site links being shared via email and by word of mouth at The Boneyard.  We decided to create a post that can be the go-to post for recipes and resources.  Resources include book titles, articles, Web sites, blogs, etc.  We may eventually compile all of these and place them on our Nutrition page.

Some of you are finding good recipes that are gluten-free but may include a non-Paleo ingredient.  Some of the condiments, sauces, marinades, dressings, etc. in a lot of non-Paleo recipes can be substituted or left out altogether.  Feel free to post these recipes and resources anyway.  Not all of our members are doing Paleo.  Gluten-free meals are certainly better than a lot of the alternatives.

Categories
Articles Nutrition

Paleo Breakfasts

If you are participating in our 100-day Nutrition Challenge, you should begin your first week sometime before next Sunday, January 10.  During the first week of the challenge you will be striving to eat Paleo breakfasts all week.  People often ask, “If I can’t eat bread, oatmeal, or cereal for breakfast, what can I eat!?”  You may eat any number of the millions of combinations of meat, veggies, fruit, and tree nuts.  Check out the links below and search for more breakfast ideas and recipes using the key terms “Paleo + breakfast recipes.”  If you find a recipe and like the result, please share it with us.

eHow’s Paleo Diet Breakfast

5 Simple & Tasty Breakfast Recipes

29 Paleo Breakfast Recipes by LaLanne Fitness

Who says you have to eat breakfast at breakfast?  David and Jennie ate this for dinner tonight and it was de-li-cious!

Breakfast for Dinner

If you do not have time to prepare a meal in the morning, you can grab food and go.  Example:  boiled eggs, a banana, and some almond butter.  Or try preparing an egg casserole the night before.  David and Jennie are reheating and eating the egg casserole (pictured below) containing chicken sausage with sheep casings, broccoli, tomatoes, bell peppers, onions, and garlic….[1 hour in the oven at 350 degrees] that Jennie cooked tonight for breakfast in the morning.  Yum, yum!

Quick Breakfast
Categories
Community Events Nutrition Rest Day

2010-01-03 Rest Day

Sunday is rest day at 41Fitness.  Our weekly announcements are posted on Sunday.  Be sure to read the 2009-11-08 Sunday post discussing the importance of recovery.

41Fitness hopes you and yours had a memorable 2009 and  wonderful holiday season!  Welcome to the year 2010!

Weekly Announcements

– Monday, January 4 is the first day of 41Fitness’s 30-day fitness challenge and 100-day nutrition challenge.  You may start on any day this week if you are unable to begin on Monday.  The 30-day Fitness Challenge is designed to make you stronger or better at any one movement; although, you may choose two or more movements to improve.  If, for instance, you choose double-unders, on the first day of the fitness challenge, you will perform one double under.  On the second day, you will perform two double-unders…third day – three double-unders….fourth day – four double-unders, etc.  The next time you are at The Boneyard we can discuss what movements you’d like to improve and the best way to achieve results.

– During the first week of the 100-day Nutrition Challenge, you will strive to eat Paleo foods for breakfast everyday.  During the second week, you will strive to eat at least two Paleo meals each day.  For more information on the Paleo Diet, read our Nutrition page.  We will be publishing nutrition posts for those participating in the challenge.

– 41Fitness will be attending the 2010 Garage Games in Woodstock, Georgia on February 6 & 7.  There are beginner, intermediate, and advanced levels of competition.  We encourage all 41Fitness members to compete and/or cheer on friends and members of 41Fitness who will be competing.  Please let us know if any of you are interested and would like to carpool.  Visit our Events page for other upcoming events.

– Did you set any New Year’s Resolutions?  Please share your fitness and non-fitness goals with us and others, so we can motivate you and hold you accountable.  You may tell us next time you’re “work’n hard at the ‘yard” or you can place it in comments on this post.

– Speaking of resolutions….getting some or more exercise, losing weight,  and learning something new are three of the top ten most popular resolutions.  If someone you know has mentioned these, you should invite them to come take a tour.  Bring them to see a workout and to chat with us about functional fitness and what we do.

A message to our members:  Rest today, for training starts again tomorrow.

Categories
Articles Nutrition

Happy Meal Blues

Processed food link to depression: research

Processed food can depress your metabolism, immune system, sex drive, and life expectancy.  Now add your mood to the list of things processed foods depress.  If you are thinking that you’ll just pop a Prozac the next time you eat a donut and you will be fine, please reconsider or you will have to pop a dozen more pills to treat the side effects of common anti-depressants.

Disclaimer:  Major depression is serious and should be treated.  Some foods are too dang good to never eat.  But, if you are eating bad foods more times than not, try changing your diet for 30 days.  You will be amazed how much better you will feel.

Categories
Articles Nutrition

French Fry “The Invincible”

The McDonald’s french fry’s resistance to decay is disturbing.  If mold and bacteria in our environment cannot put a dent in these things, how is our digestive system supposed to process these foods in any beneficial way.  I always wondered why the lost french fry I would find under my car seat at least several weeks after I last ate fast food looked liked it could still be eaten.  In my opinion, you would be better off eating food that rots – it is natural.  🙂

– David