Stories From The Box: Why

A why is usually much more than one word, or a feeling. It’s your reasoning for getting up every morning, your attitude, your motivation, it’s your purpose.  This is about you connecting to a cause that’s bigger than you are, but which is also congruent with who you are what you care about.

“Don’t ask yourself what the world needs; ask yourself what makes you come alive, then go do that. Because what the world needs is people who have come alive.”

– Howard Thurmon

 

Ask Yourself: What’s your why?

 

Stories From The Box: 

“My 8 year old daughter is a lot of my why. I want to set a good example for her and show her that physical activity is an important part of our lifestyle.” – Sarah Meckel

“So that I can keep living and so that others may live (firefighting/EMS).” – Mike Hamlett

“For me its everything. I just have to.”- Avis Kirkland

“My why, where do I start…it keeps me on track and focused on being healthy and feeling stronger than I have ever felt in my life, I’m active and able to keep up with my boys(why are non stop)……” – Amy Schmidt

“My “why” is myself, CrossFit has impacted my life completely.” – Mariana Mendez”

“My journey has been my motivation. After being physically and mentally challenged I thank God everyday that I am able to walk and do the things I do.” – Karen Dudley

Listed are few questions/tips to help you find your why:

  1. What supercharges you?
  2. What wakes you up every morning?
  3. What is something you do often? and do it well?
  4. What brings a smile to your face?
  • Ask yourself what problems you really enjoy solving, and what problems you feel passionate about trying to solve. You’ll then be more successful at focusing on your natural strengths and those things you’re innately good at than trying to bolster or eliminate your weaknesses.
  • Ultimately, living with purpose means focusing on things that matter most. Ironically, the things that matter most are rarely “things.”
  • Your why will be more than a “thing”, dig deeper.
  • When you start to follow one of your passions instantly you will feel happier. Your “why” becomes clearer

 

 

Find your why & live why we can.

 

I appreciate those who took the time to provide me with some feedback and insight on your why 🙂

 

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Quality vs Quantity

My sweet friend brought an eye opening video to my attention this past week just as I was pondering what my next blog post could be about. The video sparked a thought in my mind that has been tugging at me lately, so I figured why not talk it out and inform others. I catch myself saying this often not only to myself as a reminder but to others as well, as most could agree. “Go for quality not quantity.” First, let me backup and explain the video. You can click the link below that will take you to the Facebook page but in hindsight it is comparing food calorie density. For example: Two heads of fresh broccoli (588 grams) vs. 10 Werthers Original Candies are 200 calories. https://www.facebook.com/Aust.Sports.Nutrition/

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They compared density. The density comparison is what sparked the message I wanted to share. I will play off of quality and quantity instead. Like I said this video just sparked a thought. Now lets break it down on 3 aspects in life I tend to focus on. Your top 3 will differ so read as you please. 🙂

  1. Friends & Family
  2. Fashion
  3. Fitness

Friends & Family

“Everyone has a friend during each stage of life. But only the lucky ones have the same friend in all stages of life”

We all have them. We all love them. Yet we all complain about them. Why? It’s human nature to a certain extent. Therefore, when we complain what are we complaining about?? That your family only needs you when they need something? Or maybe you don’t hear from them because it’s not convenient? What about that best friend you had a year ago but now is just to busy to spend an afternoon catching up? Or your big group of colleagues/coworkers that you used to get drinks with suddenly has other happy hour friends because you couldn’t go out as often? Family members thats never call or see how you have been is obsolete. These situations are reality. Ask yourself would you rather have quality or quantity? Meaning having a handful of friends or family members you can always count on with little to no complaints. Or you’re chasing the big group of “friends” and family members that seem to care less what you’re doing until they are in a bind. This my people is life! Now how will you live it? Being happy and satisfied by the ones who surround you and build you up, or are you surrounded by a school of fish yet the distance is so far fetched you don’t get the chance to enjoy life with them. This can be hard to do at first. Trust me. However the well being of yourself and happiness far out weighs the difficulty.

Fashion

We all love a good deal. Am I right? Well take a look into your closet how many black shirts, white shirts, and pairs of denim do you have? Most likely the quantity is in abundance. Now go back and take a look how many of those black and white shirts do you actually wear? What about the 7 pairs of denim? The answer is probably about half of the quantity. Why? Well maybe a few of the shirts are “dingy” after a few times of wearing them or you have that favorite pair of denim that fits just right. Either way lets face it we don’t wear half the clothes we own. I know for me I wear my quality pieces that have lasted me a long time or I go out and buy a quality blouse that I know will hold up with wear and tear. I’m not saying spend a fortune on your wardrobe just be more aware of those deals and what you’re buying. Once again buy for quality not quantity. You already have 5 white blouses so put that one on sale down and shop for something new and unique 🙂

12669418_1161767570523612_3033477090309986582_n.jpgIf your in the New Braunfels area and haven’t checked out Pookie Jane’s Boutique in Historic Gruene you must. Walk the Historic District, shop the small businesses and enjoy this beautiful weather. Like their Facebook page for updates on new arrivals and what’s happening in Historic Gruene. https://www.facebook.com/pookiejanesboutique/?fref=ts

Fitness

How are you chasing your goals or going about getting healthy? Busting through the gym doors with a head full of pre work out so you be done in 45 minutes or less because you don’t have enough time? Or cutting reps as subscribed to fill your ego and walk out as if you were honest? What about hitting the gym hard for 7 days straight and taking 7 days off? The quantity is in abundance but the quality isn’t. Quality reps and quality food go hand and hand in fitness. One doesn’t get better without the other. So next time you think I worked out today therefore I can have this cheeseburger and fries oh and that shake! Rethink and ask yourself is this quality or am I chasing quantity, think about the video and see the quantity difference when you choose healthy alternatives. No I am not saying you can’t enjoy yourself every once in a while. This becomes an issue when it becomes a habit. A habit of cheating your reps, and constantly feeding your body junk. However a habit of working out 3-5x a week, eating quality food 80% of the time and doing so honestly is a habit your friends, family, and yourself will support. If you have been wanting to start your fitness journey but just don’t know where to begin come join a community in New Braunfels. S&S CrossFit brings fun to fitness, and a has a goal to help each individual become better each day. Check out S&S CrossFit in New Braunfels. http://s-scrossfit.com/

Takeaways:

  • Don’t always have to chase the numbers to be happy.
  • Your happiness will come as you focus on a quality life.

 

Nutrition Medicine Timing

If subscribed over the counter medicine do you read to instructions and take it when it suggest? Most do. Some don’t. Same with nutrition. However, most don’t. Some do.

This isn’t for everybody. If you just starting your journey of taking care of yourself and eating “clean”. Keep at it. Heres a few questions to ask yourself before you worry about timing.

  • What does your plate look like?
    • A guide for control. Link by Precision Nutrition http://www.precisionnutrition.com/calorie-control-guide
  • What is on your plate?
    • Lean meat, vegetables, healthy starches and fruits, healthy fats, minimal processed foods
  • Why are you eating?
    • Eat to fuel, energize, not satisfy. Satisfy your brain and body with hobbies, not food. Overeating “healthy” options isn’t a win win.
    • EX: Eating a handful of nuts because it’s the correct serving size VS. eating a can of nuts & seeds because its healthy isn’t going to benefit you. Be mindful of consumption.
  • How are you eating?
    • Rushed? On the go? Make a point to sit down and enjoy the foods you able to consume. It’s a privilege and quite a delightful experience if I do say so myself 🙂

 

Once you have 1-4 under control then you should look into nutrition timing.

Why Timing??

When you exercise regularly, the body is primed for fat gain or fat loss just as it’s primed for muscle gain or muscle loss during specific times of the day. The wrong foods at the wrong times sabotage your efforts in the gym. The right foods at the right times enhance those efforts.
Once we account for energy balance, timing nutrient intake can up-regulate metabolism, shift hormonal profile, and alter body composition. Precision Nutrition.

How to tackle timing:Unknown

Keep it simple.

Brian Pierre says, “Nutrient timing simply means eating specific nutrients (such as protein or carbs)… in specific amounts… at specific times (such as before, during, or after exercise).” (Precision Nutrition, 2014)

Most important time: Window of Gainzzzzzz (20-40 minutes after your workout is complete) After attending Barbell Shrugged Seminar in Houston, Texas in November I’ve become familiar with this term. Take it how you want, but it’s the REAL DEAL!

WHY?? During your workout your body uses stored energy (glycogen) to fuel your workout so after you should replenish this loss. Treat this as your medicine. You wouldn’t skip your dose of amoxicillin if you had an infection would you? Once again some do. Most don’t. If you don’t stay with me…

A guideline for your training regime timing:  

Protein: Build & Repair

Carb: Fuel

Fat: Satisfy

So what do you eat before a work out?? After research and seminars this is what I found and have experimented with that works best. However we are different. Experiment to find your niche.

Pre work out: Protein & Carb , Limit Fat

  • Lean Protein Source: turkey meat, any fish, egg white, eggs, lean beef, chicken, eggs
  • Healthy Carb Source: Sweet potato, brown rice, oatmeal, quinoa, whole wheat bread & paste (limit), rice cakes, whole wheat/corn tortilla, any fruit
  • Healthy Fat: Avocado, natural nut butters, nuts & seeds, coconut oils, MCT oil.

Post Work out (Window of Gainzzzz courtesy of Barbell Shrugged):

Protein- 2-5 oz of protein

Carb- 25-50 grams of carbs

Vegetable: Handful

Check out there explanation of Window of Gainz. Oh and get yourself a sweet tee while your at it! Who doesn’t love a new work out tee!

http://daily.barbellshrugged.com/the-window-of-gainz-episode-178/

  • Lean Protein Source: Listed above
  • Healthy Carb Source: Listed above, limit the fruits here. Aim for the higher starchy carbohydrates.
  • Vegetables: GET YO GREENS…. EAT KALE 🙂
  • Plate should be a 50/50 split of protein & carb

Stay with me… This is the juicy information that lays it out in a manner you can benefit from 🙂

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Post Work Out: Mr. Lean Green                                                                                                              4 Oz Chicken, 1 cup of steamed broccoli, sautéed cherry tomatoes, 1 cup brown rice

Sample Pre Work Out Meal: 

Simplicity: 3 Oz of ground turkey/ handful of berries/ half an avocado

Early Riser: 2 eggs/ wheat toast with half a banana/ 1 tablespoon almond butter

The Empire: 3 oz 93% lean ground beef/mix of your favorite vegtables/1 cup of fruit/MCT oil(http://www.amazon.com/NOW-Foods-MCT-100-Oil/dp/B00KPZXER6)

Sample Post Work Out Meal:

Overnight oats: 1 cup of oats/9 tablespoons of egg whites/ handful of berries/ cinnamon and a splash of vanilla

The Works: 3 Oz ground turkey meat/ half sweet potato/ sautéed pepper, spinach, kale & onions, with tablespoon of olive oi

Mr. Lean Green: 3-5 oz Chicken breast/brown rice/ steamed broccoli and tomatoes…. Sriracha is always a good idea 😉 Above photo shows portion size.

Takeaways:

  • Be mindful of what you are putting in your body.. Questions 1-4. Once you have that nailed. Read below
  • Dial it in baby!! Meaning baby steps… Start with timing around your workout. Your hour you spend in the gym is important but the 11 hours you spend taking care of your body is where you’ll see a difference.
  • Experiment: We are all different… If we were all the same the world would one boring place.

Embrace your differences, support the success.

 

Want simple and quick? Check out this recipe!

As always share any recipes with me.. I love good food 😉

http://damndelicious.net/2015/09/13/one-pan-roasted-chicken-with-fall-vegetables/