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Saturday, April 29, 2017

Snow Music and Food!

Riding the Rail Trail to Anytime Fitness in the snow.

No place but Santa Fe!

Snow Wasteland maybe.

6 oz of pork chop and 5 oz of pork sausage. That's the proteins.

Sweet onion, poblano and red bell peppers, carrots, squash, zucchini, Fuji apple and basil with a half cup of brown rice mixed in.

That's the veggies, fruit and starch.

Add a few slices of cheddar and a little Creatine - protein drink and an Alaskan Stout and you have a snowy day major meal.

Thursday, April 27, 2017

It wasn't pretty but I got 'er done!

Had no problems with the front squats but my cardio is just not what it should be so the 5 - 400m runs carrying a 20# medicine ball were not pretty but I averaged about 4 mins a round so was able to rest a minute before the next round to get my heart rate down so it worked out.

Afterwards went to Sweetwater Harvest Kitchen and had a plate of chicken enchiladas.

With the newly formed Praxis Breakfast Club.

Last meal of the day -

Pork chop with Santa Fe style rice with chicken thigh and veggies and mango, strawberries, almonds and pumpkin seeds with a basil garnish.

Probably won't finish all the pork chop but this meal should put me at about 160g of protein for the day.

Tear it down.

Build it back up.

Stronger tomorrow than today.

Tuesday, April 25, 2017

Pistols and Burpees and Double Unders and Lots of Good Food Oh My!

Took a look at the Praxis workout of the day and saws 4 sets of 8 pistols / leg to start off with.

This oughta be fun.

Have been a proponent of intermittent fasting for a long time but with the intensity and duration of some of these workouts, I found myself running out of gas and have tried making a morning meal like the one below and eating about 3 - 4 bites out of it and taking the rest with me to eat after the workout.

That little bit of balanced protein - carb - fat intake had made a tremendous difference in my 9:00 am workouts and it turns out some studies have shown that it's best to eat something nutritious, especially protein, at least 30 - 60 mins before a high intensity workout.

This was a mix of red beans and rice and sauteed veggies, chicken breast, beef sausage, mango, blueberries, almonds and pumpkin seeds.

Lot of shoulder, leg and back mobility in the warm up.

Just the way I like it!

Got the 64 pistols - 32 on each leg - quite a feat or leg for someone with a Total Knee Replacement.

Had to substitute 20# dumbbell manmakers for the burpees cause I can't do push-ups with my torn right pec but can do pressing movements overhead.

And, as usual, it took me forever to do the 120 double unders......

But I got them!

Ate the rest of my morning meal and then did 45 mins of the Olympic Lifting class with lots of snatches!

And yes, I was quite satisfied with my performance!

And for my early afternoon meal -

Grilled pork chop
Hawaiian Wheat roll with butter

And for the evening meal encore -

Romaine lettuce
Yellow Squash
Carrot sticks
Orange bell pepper
Sunflower Seeds

With a side of my 3 meat mix - beef sausage, chicken breast, pork chop - with red beans and rice and veggies.

Join and Mix for a Fabulous Bowl of Tasty, Nutritious Goodness.

Pretty good combo of Workouts and Good Food for this Tuesday!

Monday, April 24, 2017

Food is Life and Life is Beautiful!

Another breakfast mix of pork chop, chicken breast, boiled egg, sauted veggies, red beans and rice, basil, avocado, almonds and pumpkin seeds.

With my torn right pec which keeps me from doing any sort of pushing motion away from my body or down, I am having to work around a lot of the common upper body exercises.

I substituted 20# wall balls for the push-ups in the strength portion and 135# rows for the pull-ups in the WOD.

Praxis is putting on a survival training course in August.

This ought to be fun!

Contrast that with Salsa classes in May and you've got a good mix!

Noon meal - 5 oz of pan grilled Ahi tuna and a half a mango and a dipping sauce of Soy, Balsamic, EVOO and honey mustard.

So much of the beauty of Life is in the Food we eat.

In fact, I would submit that it is the Secret to appreciation and enjoyment of Life.

"There's nothing like a Trail of Blood to find your way back home".

"Will you swear on your life that no one will cry at my funeral?"

Cast iron skillet grilled pork chop.

This week's pan grilled veggies - sweet onion, orange bell - poblano - jalapeno peppers, carrot sticks, squash, zucchini, garlic, ginger - on the left and romaine, tomatoes and radishes on the left.

Along with 30g of protein in a protein drink at noon, this meal gets me real close to my 150g of protein per day goal.

Eat like this everyday and you won't have to worry about people crying at your funeral....

Cause you'll probably outlive them!

Monday Morning Motivation!

No matter how you feel this Morning, it's time to get up and....

Saturday, April 22, 2017

First Meal of the Day!

I did a 15 hour fast before today's first meal but made this meal a good one.

Cast iron skillet grilled pork chop, mixed veggies, 2 slices of cheddar cheese and a nice chunk of moist sweet cornbread from Sprouts.

The rest of the mega salad from yesterday.

And a crammed full Nutribullet of zucchini, yellow squash, jalapeño, Cilantro, basil, carrots, strawberries, Fuji apple, mango with fruit punch Creatine mix as the liquid.

I can't tell you how great this meal was because I was hungry and the combination of meat and fat that was blackened on that Pork chop was incredibly satiating.

Combine that with cooked and fresh veggies and a little non-Paleo treat of sweet cornbread with butter with a veggie - fruit rich drink and you've got a meal to remember.

Protein, Carbs, Fat - Nutritious Food - well seasoned and prepared fresh is one of the simple and best pleasures of life.

And I enjoy that pleasure as much as I can.

Changing of the Seasonings!

In Santa Fe, it's that time of year when the Snow / Ice tires need to come off and the Summer Tires need to go back on.

These are the original Pirelli P-Zero's that came on my 2014 Mustang GT.

I got them out of storage and dropped them and the car off at the Firestone dealer for the swap.

On the walk back to la casa, I stopped off at Whoo's Donuts and picked up a donut. But not just any donut but a Blue Corn Maple Pecan donut.

Tire swap complete.

The Pirelli P-Zero's don't look quite as intimidating as the Bridgestone Blizzaks but will perform better in the warmer temps we are now having in Santa Fe.

Have made an adjustment from sustaining a 16 hour fast from the previous evening's meal to lunch the next day by fixing a morning meal that I have a few bites of before my bike ride to Praxis and my 9:00 am workout.

It has made a difference in my workouts.  I seem to get through them easier.

Just as soon as the workout is done, I eat the rest of the meal.

In this case, it's a mix of quinoa and brown rice, pork chop, smoked turkey deli meat, boiled egg, mango, sweet potato, strawberries, blueberries and basil.

Pulled a right pec muscle doing ring dips on Thursday and wasn't sure how it would affect me in Friday's workout.

As with most muscle injuries, it is painful and restricts the movement in the same motion in which the injury occurred which, in this case, is pushing away from and down - so no push-ups or dips.

But this workout worked well because I could push up in a vertical plane.

225 for 8 easy reps on the squats, no weight - just strict pullups and then got up to 135# on the 3 rounds of 5 rounds of "don't set the bar down" bar complex.

Bought some real weightlifting shoes - Nike Romaleos - and they make a tremendous difference when going through the motions of Olympic and Powerlifting.

Old School is what I am...

My favorite cheap protein - bone-in pork chops.

Amazing - that's 4.68# of meat for $7.75!

This will feed my needs for several days.

I must have good taste in vehicle selection because my red 2003 Ford F-150 STX Supercab 4x4 was the best looking truck in Lake Jackson Tx and now Race Red 2014 Ford Mustang GT is the best looking car in Santa Fe NM!

Time for one of those body building meals!

Sockeye Salmon fillet cast iron skillet grilled to perfection.
A little roasted chicken breast.
Romaine, cilantro, tomatoes, carrots , orange and red bell pepper, jalapeño, squash, blueberries, blackberries, strawberries, almonds and pumpkin seeds.
Quinoa and brown rice with sautéed veggies.
Julienned fresh basil on the top.
A glass of Barefoot Pinot Noir.
This combo would cost you $35 in any restaurant and wouldn't taste near as good.
Bon appetit!

Making up a new batch of my "Secret Seasoning!"

Here's what I use and here's how I do it.

Meat tenderizer, salt and pepper and then a coating of my secret seasoning in that order.

Spread the seasoning evenly on the meat and then fork it in for tenderizing and getting the seasoning into the meat.

Ready for the fridge to marinate 24 hours before cooking.

Prep is the key to great tasting meat and for saving time.

These chops are 6 minutes away from being ready to eat!

Same thing with a beautiful 1# fillet of Wild Caught Ahi Tuna except no meat tenderizer.

How does the CrossFit workouts and Paleo eating plan work?

You tell me.