Zone Diet: Its all about balance (every time you eat):

  • 40% of  your calories from Carbs
  • 30% from Fat
  • 30% from Protein
Wall Balls - Double Unders - Abmat Sit-ups - Kettle bell Swings
What's forbidden becomes irresistible.

It's a life concept worth remembering as you try to make more nutritional choices for yourself and help teach the people you love to do the same.

In a Penn State study reported in the journal Appetite  and The New York Times  researchers found the absolute worst idea is to cart unhealthy food and snacks into the house and then tell your kids they can't have any.

This food restriction can lead to a host of serious issues, from bulimia or anorexia to a general tendency to reward or comfort themselves with food throughout their lives.

So what's a person to do, no matter if you're trying to set yourself up for dietary success or get your family on board?

1. Just don't buy it. You can't have chocolate if there's none in the house. This is a fact I prove to myself just about every weekend. Stop making it harder on yourself than it needs to be.

2. It's OK to have a treat sometimes, but think "single-serving size." One tip in the Times article was to head out to an ice cream store if you simply can't resist, as opposed to having a half gallon in the freezer at home.

3. Give your kids some control. Once you rid your house of unhealthy snack options, allow your kids to choose. Only now, the choices are between good things, like an apple or vegetables with a variety of reasonably healthy dips.

4. Talk up nutrition. If your kids do well in school, or want to do better, explain to them that a healthy breakfast is definitely a contributing factor. Same with sports. Or CrossFit. If you eat better, you do better, physically and mentally. Make that connection for yourself and for them.

Dead Lifts - Run - Double Unders - Goblet Squats - Pull-u


Its kind of intimidating when you first step through the doors. Please introduce yourself to people you don't know!

Hand Stand Push-ups

Toes to Bar
Lose-it! has been one of the most popular health apps on iTunes for several years now. It is a powerful tool that can help you master your diet. The app is free and also available for Android and as a stand alone web based program.

I like the fact that it tracks the origin of your calories: Carbs, Fat and Protein. It can be used to help you follow a Zone Diet. Dr. Barry Sears created The Zone Diet, not to help people lose weight, but rather minimize their risk of heart disease. It has become critically acclaimed because it is an effective method of shedding extra body fat.

Our goal over the next 6 weeks is to eat as close to the "Zone," where our calories are:
  • 40% from Carbohydrates
  • 30% from Protein
  • 30% from Fats

The benefit of doing so is proper regulation of insulin levels. When your insulin levels are in the proper “zone,” you will burn fat, reduce your risk of heart disease and cancer, maximize lean muscle mass and improve your general fitness attributes. If you are already lean and mean, The Zone Diet can help you to build lean muscle mass, strength and endurance.

My Zone friendly breakfast this morning! Delicious, quick, and easy (hard boiled Easter Eggs)

Granted, this is just a reflection of my morning today, however, you can't get any closer to being in the "Zone" than that. If you want to know more, I suggest reading: Enter The Zone



Power Snatch


Heads-up, healthy eaters: Eggs are a wonderful source of high-quality protein and a great way to feel fuller longer and have more energy throughout your day. Here, by the dozen, are some egg facts for your Easter Sunday:

1. In a shell, hard-boiled eggs can be refrigerated safely for a week. Once peeled, they should be eaten that day.

2. Discard unrefrigerated eggs that have been used as decorations for Easter.

​3. Egg color has nothing to do with nutritional value. Hens with white feathers and ear lobes lay white eggs. Hens with red feathers and ear lobes lay brown eggs.

4 One large eggs contains 186 milligrams of cholesterol. Dietary cholesterol does not automatically raise your levels. Your body compensates by synthetizing smaller amounts in the liver, excreting more or absorbing less. Know your cholesterol levels and follow your doctor's advice.

5. One large egg = 7 2 calories.

6. One egg = 6.29 grams of high-quality protein. One egg of any size equals one ounce of lean meat, poultry, fish or seafood.

7. The yolk contains all the fat and about half the protein in an egg. The yolk contains about 55 calories.

8. All of vitamins A, D, E and K are in the yolk. Egg yolks are one of the few sources of naturally occurring vitamin D.

9. The yolk contains more calcium, copper, iron, manganese, phosphorus, selenium and zinc than the white.

10. Eggs cook better  in the microwave if you cover them, stir them and rotate the dish during heating.

11. Eggs are a great source of choline, which is essential for normal cell functioning. Choline may improve memory function in adults, and when consumed during pregnancy, it may be a key factor in the development of infants' memory functions, as well.

12. Eggs contain lutein and zeaxanthin. Both are carotenoids, which have been shown to reduce the risks of cataracts and age-related macular degeneration.

-- Source: TheIncredibleEgg.Org

Run - Overhead Squats

Health Challenge:

Its not too late to sign up, simply start using Lose-it! and get measured. (call my office to arrange: 532-3077)

  1. On Saturdays: email me a "Summary Report" for the week. Measurements are Free of charge.
  2. CrossFit as often as you can during the week.
  3. Its that simple! Play by the rules and you have a chance of winning two months membership: one for you and one for a family or a friend.

Repeat after me: I am stronger than this challenge. And this challenge is making me even stronger.

Sumo Dead Lifts

Box Jumps