3 Honest Examples of What I Eat

I’ve been asked lately about what I’ve been eating so here is a quick post to share with you today. You can see that even though I aim for nutrient dense foods, I also intake some inflammatory foods which I think is inevitable in real life.

Monday:

4AM: Chlorella algae powder w/ matcha powder (of green tea leaves). Feeling: Energized.

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Matcha (bright green, powerful energizing, brain boosting, antioxidant rich substance). Chlorella (dark green, extremely high chlorophyll making it a potent cellular rejuvinater and energizer).

5:00AM-7:45AM (coaching)

8:00AM – 8:20AM: abbreviated workout (20 mins of sleds)

 9:00AM Scrambled pastured eggs cooked w/ coconut oil. Black beans, a small avocado, some pepperjack cheese, a few bites of raw saurkraut (PROBIOTIC), and boiled chard.
12:30 PM Another round of chlorella/matcha because I was going back to coach.
1:15 PM: Meeting at the studio, food provided by management. Berries, then some of those deli wraps which did have flour, processed meat, cheese, lettuce, and tomato.
3:00PM-6:30 PM (coaching)
6:45 PM amazing chamomile tea from Roy Street coffee
7:30 PM Organic grass fed raw home-made Kefir (PROBIOTIC)

Tuesday:

3:50 AM: Chlorella algae powder w/ matcha.

4:45AM – 7:30AM (coaching)

7:35 AM: Lots of blueberries as a gift from VIP member Deniz at LQA. Also a small peanut butter ball / protein snack that I had on the go walking from one training location to the next.

Blueberries are for antioxidant winners!

8:00AM – 9AM (coaching)
9:45 AM: Wild Alaskan King Salmon 8oz w/ raw saurkraut. (I wanted to have more veggies, but didn’t want to feel rushed during my short break so I just made it easy on myself and had the kraut).
11:00 AM: Americano from Analog Coffee. (nothing added)
12:20 PM: Small coconut nut butter protein ball (another little gift given to me from earlier) as a pre-workout energy source.
12:45 PM: Workout
1:45 PM: 16oz of coconut water (I just love a cold coconut water after the workout, not that I scientifically think it’s the best post-workout. It just makes me feel better than any of the hundred other post-workout drinks I’ve tried)
2:00 PM: Brew DR. Kombucha, “Spiced Apple,” flavor while chillin’ at Cal Anderson Park.
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Picture at Cal Anderson park yesterday for my Instagram followers and blog readers.

3:00 PM: 24oz of Wild Alaskan King Salmon. Took 20oz of fresh spinach and steamed it/ate it. Also 2 bundles of chard which I boiled and ate that. Only had half an avocado because I was getting so full from the veggies.
5:30 PM – 9PM (coaching)
9:45 PM: Organic grass fed raw home-made Kefir (PROBIOTIC)

Wednesday:

5:40 AM: Chlorella algae powder w/ matcha

6:15 AM: Workout

7:20 AM: Post-workout, I had the Boar’s Head, “Rainier,” sandwhich from the QFC deli in Broadway Market w/ a coconut water of course. Another Brew Dr. Kombucha, this time “Clear Mind” flavor.
8:00 AM – 1:00 PM (coaching)
10:20 AM: During a quick break between coaching HIIT classes, I drank part of store bought Kefir called “Grace Harbor Farms, Plain Kefir” from QFC. This particular brand IS real legitimate kefir, unlike many store brands.
11:40 AM: Drank the other half of the bottle of kefir (Sometimes I only get a few moments to consume anything so I try to make it count, or otherwise I go too many hours without eating probably).
1:45 PM: Pho Than Brothers Pho #1 Large with extra broccoli.
2:30 PM – 4PM (coaching)
5:00 PM: One Chipotle Burrito Bowl with white rice, black beans, fajita vegetables, chicken, pico, salsa verde, corn, 1/2 serving sour cream, guacamole, and lettuce.
7:30PM: Goat Milk Kefir and start preparing for my day tomorrow.
kf

Kefir, a fermented milk beverage with promising health benefits.

Planning ahead for tomorrow

¬†Tomorrow I’ve planned that I will have more salmon/greens because today wasn’t my best eating day. I’ve taken on more work and helped other trainers at OTF so I notice that when my schedule becomes more demanding, I find it more challenging to consume the top foods. I’m sure you can relate.
Healthy food

I can’t wait to get salmon back in my body.

I already know that I’m going to have my matcha/chlorella around 4:00AM tomorrow. By 9AM, I’ll have some pastured eggs meal similar to that I had on Monday. Then when 3-4PM rolls around, I’ll be preparing my meal of fresh salmon / greens that I’ll have just picked up from the store. I try to go to bed around 8PM because if I get less than 6 hours of sleep, I already know it’s going to be a STRUGGLE to choose healthy foods. Sleep is so crucial for making the right choices.

Tomorrow will be a new day though, with more opportunities for nutrient dense food. It’s not glamorous that I have to wash a bunch of pots and pans to keep up with my cooking, but you just gotta do what you gotta do. I sometimes remind myself what a blessing it is to have access to some of the best nutrition in the world here in my city of Seattle. Why let the opportunity slip by?

Does it even matter how many calories I burn in a workout?

Let’s dig into this common question people ask me: Why do other people seem to burn more calories than me?

At Orangetheory Fitness Seattle or at any heart rate monitored training, you’ll see the results of your estimated calorie burn after the workout. You will also see¬†other people’s estimated calorie burn and I suppose it is natural to compare ourselves to others. Usually the people who are most concerned are women of normal size who are over 40 or 50 years old because their estimated calorie burn is significantly less than a tall, young, man for example. But does it REALLY matter how many calories you burn in a HIIT workout?

I probably could have titled this blog post: “8 Benefits of High Intensity Interval Training,” but I was inspired by somebody who asked me a question today!

The workout summary after a smaller sized workout class at Orangetheory Fitness in Seattle

The workout summary after a smaller sized workout class at Orangetheory Fitness in Seattle

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Three Must-Eat Foods for Fitness, Fat Loss, Health, and Disease Prevention

The Science of Nutrition continues to make advances in discovering the keys to a fat loss lifestyle.

When it comes to burning fat, there is one thing we all have in common: IT’S NEVER EASY. Okay, well maybe it’s easy for a short period of time, but for sustainable fat loss and lean lifestyle it will definitely take some effort.¬† Continue reading

Why you should only have ONE drink or less per day per week

This article is about the benefits of not consuming alcohol on six of out seven days in the week.

Or never drinking. Here’s why.

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You should have one drink or less so that you can make progress towards your fitness no matter what your age.

If you are making zero progress on your fitness goals the FIRST thing you should do is cut booze.

Does drinking alcohol have benefits?

Research indicates moderate consumption of alcohol may improve cardiovascular health.

  1. That doesn’t necessarily mean it burns fat.
  2. Moderate consumption means 1 serving of wine at a time.
  3. Cardiovascular health can be improved more effectively through other nutritional intervention (such as pomegranate, mangosteen, goji, or sea buckthorn fruit juices)

If you’re having trouble burning fat and if you’re drinking more than two drinks at a time in any consumption session, then that is the first thing you should drop in order to reach your goals.

IS alcohol holding you back from elite fitness?

Your body weight is related to your entire history of eating including¬†what your mom fed you. It is also related to genetics, but really¬†we can only control our habits if we are diligent and caring of our bodies. It’s not that you can change your genes, it’s that you can optimize your genes.

Seriously, keeping that DNA healthy is Anti-Aging 101 folks.

Step 1. Consume nutrient rich foods.

Step 2. Reduce toxins.

Step 3. Do an INTENSE workout.

Step 4. Recover and repeat with progression.

Check out this infographic:

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Feeling better is a pretty cool part of fitness.

A very fit person on most occasion will be between 8-18% body-fat.

For guys, 10% body-fat or less is usually the threshold for a truly aesthetic midsection.

For gals… 12-16% is a great goal to aim for — because it is reserved for only the dedicated.

Alternative to Alcohol!?

I’m not saying don’t go out and enjoy some alcohol. We all respond differently to environments and I have known some people who can go to a bar and not even drink alcohol. Personally, I would feel very attracted to a cold beverage in a HOT environment and you know what I mean.

Drinks that have low alcohol or no alcohol:

  • Kombucha – comes in many flavours, probiotic, gut health, antioxidant, anti-inflammatory.
  • Ginger beer – (I would only drink if it contained actual ginger as opposed to just ginger flavoring) anti-inflammatory, possible gut health benefits which also contributes to inflammatory regulation.
  • Maybe just avoid high risk situations – that means not spending time in the alcohol aisle, and to save your alcohol consumption for slow enjoyment, not binge drinking.

Find your reason and have your moment. If you can’t do that, at least you read this.

If you feel amazing with your life and you drink lots of alcohol — then by all means enjoy yourself. I’m not here to tell you what to do with your body, just to share this viewpoint that there are means available in which we can all work towards genuine wellness.

It’s not like I’m on this journey because it ever came easy to me. The struggle is real and for myself it’s personal. I’m not so much the guru as I am the one on the path next to you. Hopefully,¬†it’s me…¬†carrying the heavier load.

Stay tuned.

 

How to Gain Fitness and what is the meaning of gains in fitness?

Gains.

Fitness gains are valuable, we know that healthy activities are meant for the purpose of better life. It all¬†relates to your¬†fitness¬†goals¬†most importantly so set yourself up for something that is meaningful to you. You should choose whatever exercise that gets you excited or passionate — some will always hate it but many still do it.

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I ate all the greens first.

Fitness gains comes in many ways.

We’ll make a short list of some of the gains that a fitness trainee may look forward to experience or already experiences on a regular basis.

1. Habits are key

I don’t think it’s about just one habit, it’s about as many habits as possible. So many are mental that it all comes down to the thoughts you allow to move around in your head.

If you are depressed you are living in the past.

If you are anxious you are living in the future.

If you are at peace you are living in the present.

-Lao Tzu

We need to act. Move at will. Guide the body to perform repetitive actions whether it be through weight lifting or sauteing the freshness of a good meal.

For many people, even the thought of going into a gym could be intimidating. Having those habits for working out and eating healthy will help you be more at peace with the experiences.

Allow yourself to truly experience the intensity of resistance training and it will guarantee change your mind and your body.

2. Hormonal benefits of fitness

The hormonal benefits of fitness I believe outweigh even how important fat burn is. In reality, it is the hormones that control whether fat is going to be burned at a significant rate and fitness seems to modulate the expression of hormones in a good way.

Aside from the main male and female hormones, consider the following:

  • Secretion of endorphin. Feels good.
  • hGH the human growth hormone response. One of the most notable anti-aging hormones. Production within, or endogenous release of hGH is the desired effect of a healthy lifestyle.
  • Exercise increases adiponectin which is released in significant amounts following high intensity resistance training. Adiponectin is the hormone actually within the fat cells causing reduction of size in the fat cells. Fat cells shrink due to adiponectin.
  • Prolactin, the hormone which has many functions including stimulation of breast milk, even though most importantly it¬†regulates the immune system.¬†The immune system plays an important role in your body composition. Exercise secrets prolactin in healthy amounts.

3. Improve muscle tone and neural elements

I love to think about how the brain works the body and how the body works as a whole. Muscle tone may have aesthetic which is valued, even though I think more about the neural components of physical training.

It’s the brain we are ultimately supporting the most through exercise as that is the regulating power center of the body. The neurons in the brain and body must synchronize during intense bouts of resistance training and High Intensity Interval Training.

Realistically, it is best to change the way you think¬†about your body versus wanting someone else’s body. Progress is dynamite when you believe in yourself!!

There will be more.

So stay tuned for more and thank you for reading. Post a comment below when something resonates with you.