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.

mysecretchlorella

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.
ITSDREFITNESSCalAndersonPark2017Sept26th

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?

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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. 

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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.

 

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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.

 

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Benefits of Orangetheory Seattle area

What are the things that OTF team enjoys?

Fitness. Well fitness is related to food and you’ve got to put some of that on the plate some how! The key is that fitness is something that a lot of people have in common.

Rach Row

Rach Row

Most of us recognize the need for some physical intensity — the key is finding the right intensity. I’ve learned that the majority of people who go to OTF have jobs/careers that have varying levels of sedentary moments. Some people sit more than others. We need to get up and move.

Fitness is about progression

Just like we must strengthen our muscles in exercise, we also must become more seasoned in our line of expertise. We are growing a movement in Seattle with a fitness first mindset and we want as many people as possible to be part of it.

Reaching a plateau

Eventually you may reach a plateau, That is you may reach a point where you will not become any stronger or larger if that is your goal.  In which case you can still find ways for progression on skills and techniques. There is still opportunity for progression by learning and strengthening skills and other areas of fitness.

Benefits of OTF from the inside

Well here is the list.

1. The workouts

We love taking the workouts because the HIIT really seems to eliminate the fat!!!

Noticeably leaner in just a couple workouts if you’re willing to push it hard. High speeds and aggressive intervals is a matter of will and determination. Full body determination and activation of muscles throughout the spectrum, just focus on the technique with breathing an emphasis.

Full body strength and strong legs = good running potential. That’s why when you are able to go heavier in the weight room it has a direct carry over to your treadmill power capabilities.

Being able to take OTF workouts at studios all over is a fantastic benefit.

2. The People

Okay I probably should have listed this first.

Community, community, community. That’s another example of how fitness helps outside the workouts. We need community — well I’m speaking for some — even for those who enjoy occasional solitude. There are some figures and many wonderful people at OTF.

Each moment is an opportunity. To have a really good class you really have to stay in the moment. I dreamed I had the emotional and social abilities to make the thousands of people taking workouts be part of the community. Well many do appreciate and that I do as well.

The brand itself is growing so fast and all around the country, even world. Some people make decisions of where to move based on the location of an Orangetheory Fitness even!! So that connects people all over, which is pure opportunity whether for knowing someone or just having confidence-boosting interactions.

I’ve been a part of this whole Seattle journey for OTF.

3. Making history

I definitely feel that Orangetheory is changing the fitness industry. There is such a powerful combination of instant biofeedback and full body exercise prescription that people tend to get results quickly. It CAN be fun and energizing to the rest of your life.

People are witnessing these trends and the fitness industry will continue to evolve. Fitness is trending towards technology in the workouts along with full-body exercises to achieve certain goals. There’s something powerful about having peers though and I’m talking about people who are having the experience of the workout with you.

We area reaching a new understanding of how to run efficient fat burning programs that benefits people of many different shapes and sizes, strengths and limitations. There are amazingly popular coaches and also good coaches. The workouts are effective as long as you have a motivating factor, which may be intrinsic or extrinsic or even a combination. Either way, this stuff really works.

Hope you enjoyed this perspective from me

Thanks for reading and stay tuned

 

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3 Key Investments in your health and fitness

Burn fat and get lean by investing your time with habits that support these three things

Getting lean can take weeks, months, years, or even the struggle continues for some. The investments of time are of the most important value that you have. Think about your habits and how important that habit is for your life.

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Here are a few ways to invest that time into fitness, fat loss and overall well-being.

1. Move lightly often

In the workouts we do in Orangetheory Fitness Seattle, we take participants through five zone heart rate guided training. The second zone, light-zone which is colored blue is a light zone, one step above resting. You want to be in this light intensity zone throughout the actions of the rest of your life outside of of HIIT workouts, because you will burn more fat during EPOC.

People who look like they walk everywhere probably do.

People who look like they walk everywhere probably do.

Moving lightly would be things such as walking, doing chores, light games in the park, etc. Movement of some sort which is not strenuous and not taxing on mental performance as well. The more time you spend in the blue zone during the other hours in the day are near guaranteed health boosters.

Additionally, performing HIIT exercise 4x/week is killer for lasting calorie burn.

People in my classes know about that last part.

2. Go natural, careful of people who aren’t invested in your health

We have been exposed to many advertising campaigns about food and what’s healthful and what’s not. Media and popular culture are impossible to escape. Most ads are designed to create a false need.

Shocking for some, people haven't you seen Food Inc?

Shocking for some, people haven’t you seen Food Inc?

Let’s keep this simple. If the company spends TONS of money on advertising campaigns, there’s a significantly greater chance that it is BAD for you. Eating processed foods and sugary foods is like taking on debt in the body — you even have to pay interest since body fat negatively affects the endocrine system. Making it even harder to burn fat.

So once you pay off the debt of eating poorly, then you must invest in eating healthy. The health of your stomach and digestive system are important elements strongly related to fat loss.

3. It is all about Gut Health: Living cells for digestion/immunity

We are walking environments and ecosystems. There are ten times more bacteria cells that exist mostly symbiotically with our human cells. This is a good thing because we need these bacteria to protect us with other bacteria of our environment and the things we eat.

Cells, man. Food affects them greatly.

Human cells have similarities to the quality of food which you consume 

So how do you PROTECT the Gut?

  • Living / Fermented foods with known probiotic effects: yogurt, kefir, unpasteurized fermented vegetables such as sauerkraut and pickles, Korean fare like Kim-Chi, Miso, Kombucha, many raw foods, fresh juices & more
  • Clean energy / vitamin and mineral-dense foods: Leafy green vegetables, Lentils, seafood like wild salmon (especially for Omega-3 BENEFITS), Squash, Coconut foods/oils/extracts, high fiber, quality proteins, healthy fatty acids (less of the omega-6 variety) & more
  • Pre-Biotic foods that support our ideal healthy function of bacteria in the human body: Ginger, Garlic, Onions, Leeks-related, Dandelion greens, Asparagus (** HIGHLY POWERFUL FAT BURNER PEOPLE), cabbage (immunity), Fruits, also root vegetables, artichokes, & more

It’s not easy to know what is the best to eat for you so it’s best to be mindful.

Timing & Planning are what it takes

IF you aren’t planning for success in your actions, then the outcome of bad habits will resonate. You should plan for success with food and then you can enjoy moving often too.

justchill

 

Good luck stay tuned and thanks for reading!

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