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Optimize Performance & Life

| MY WIFE THINKS I'M CRAZY BUT IT WORKS

Achieve your highest level of athletic performance every time with this routine

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CrossFit’s missing a vital component of fitness, especially if you want to achieve peak athletic performance.

I’ve been doing it for a little over a year and I love it. They have identified exactly what fitness should be for long-term health and functional movement. I’ve even got CrossFit Level 1 Certified.

During Level 1 training, they cover the basic movements, nutrition, and the entire method to their madness — interesting stuff for a fitness nerd like me.

But I was surprised that there was almost no talk about recovery, especially with the intensity of workouts that come with Crossfit.

As I dug into what a great fitness routine should have, I found four essential components. They are:

  1. Visualization
  2. Warm-up
  3. Workout of the Day (WOD)
  4. Recovery (more important than the WOD itself)

If you want to get the most out of your body and your workout while achieving the highest level of athletic performance and reducing the possibility of injury, all four components are crucial.

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Exercising in the Heat

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I’m looking forward to the hot weather, especially the hot workouts at my CrossFit (rightfully named The Hot Box).

A large body of sports science shows that heat acclimatization, or increased heat tolerance, through exposure to a controlled hot environment such as a sauna or a hot gym, can lead to heat acclimation (a series of adaptations that occur in response to heat stress).

Heat acclimation can allow athletes to perform better in high heat environments and increase their work output as well as:

To avoid any potential negative side effects, drink enough water that contains electrolytes and minerals. Adding a pinch of Himalayan salt is one of the best ways to added these minerals. Electrolytes will help your body absorb the water better and contradictory to popular belief, good quality salt like Himalayan salt is actually good for you, especially if you sweat a lot.  Himalayan salt contains over 84 different minerals and trace elements critical for health. Another option is to take an electrolyte supplement. Avoid any electrolyte supplements that contain sugar, especially sugary drinks like Gatorade.

Gut problems such as gastric distress can often result from athletes who exercise intensely in hot environments. This may be caused by the combination of stress and the simultaneous raising of your body’s core temperature, resulting in increased intestinal permeability (also called leaky gut), allowing toxins to leak into the bloodstream.

One research study revealed that taking colostrum may mitigate the negative effects of intestinal permeability and the potential for heat stroke. Colostrum, the fluid that a mother produces within the first 24 hours after giving birth, contains growth factors designed to strengthen the gut lining. This is crucial for a newborn mammal whose very permeable gut needs to toughen up fast. This is also why babies or children raised on soy milk – or anyone who has ever been on a bout of gut disrupting antibiotics – should undoubtedly be considering colostrum. This is the colostrum I use.

It’s recommended to take colostrum for two weeks prior to exercise — basically a “loading phase”  to prevent and heal intestinal permeability.

So get out in the heat every once and a while and become heat acclimated – you’ll get better cardiac output, increase your efficiency of cooling, improve your tolerance to hotter temperatures, and enhance overall endurance and performance. Just make sure to take the proper hydration precautions.

Why I’m not 100% Paleo

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I’ve got something that I’m really excited to tell you. I’m finally a published author!

Here’s how it all happened.

Kara Fair, a fellow health blogger who goes by the name Wellness Babe, recognized all the confusion around the different diets that are currently popular. To solve this problem, she is putting together a series of books about each of the major diets/lifestyles out there. She calls the series How Should I Eat? She interviewed experts on each of the popular diets/lifestyles and she selected me to help her with the Paleo Diet!

I was honored to be interviewed by her.

We’ve converted the interview into an easy-to-read eBook that you can download onto your Kindle or Kindle app. It’s called How Should I Eat? Living Paleo.

Living Paleo

Some of the topics we cover included:

  • What a true “Paleo diet” consists of
  • Common Paleo myths debunked
  • Resources for buying high-quality food
  • How to burn fat as fuel rather than storing it
  • How Paleo addresses other factors involved in fat loss and health besides diet

You’ll also learn:

  • Why I’m not 100% Paleo
  • How I lost 20lbs in 30 days
  • My perspective on the Paleo lifestyle
  • Why a Paleo diet is a good start for great health
  • What it’s like to “go Paleo”
  • Tips for making quick, delicious meals
  • The one action you can take right away to start dropping weight

There’s also a special offer on our premier healthy lifestyle and fat-loss program.

Please check it out and most importantly, please leave a review.

You can buy the book now for only $0.99.

PURCHASE NOW

The other books in Kara’s How Should I Eat? series include:

And more to come. I encourage you to check all of them out.

Morning vs Evening Workouts – Which Is Better

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Squats
Just doing a little warm-up before my morning WOD.

I love working out in the morning. It’s one of my keystone habits – the one routine that occurs at the beginning of the day that naturally puts me in the right frame of mind and on the path to a successful day. After my morning workout, I’m more energized, my mind is clear knowing my workout is behind me, and I just feel great after.

If I tell myself I’ll exercise after work, it never happens. Life catches up and my priorities change by the end of the day.

But that’s not to say the morning is the best time to exercise.

When is the ideal time – morning or afternoon/evening?

It depends.

AM Workouts – The Pros
When you wake after sleeping for 8 hours, your body has burned through the carbs and starts to tap into fat for fuel. You can take advantage of this if you exercise in a fasted state. You can also increase your calorie-burning rate throughout the remainder of the day. Plus, you can use the morning’s natural cortisol surge for an extra energy boost.

According to some research, early morning exercise is best for reducing blood pressure and improving sleep.

If you do an intense workout in the morning, I recommend getting some protein and fat (optional) in prior to prevent a catabolic state (your body eats your muscles for energy). My pre-workout food of choice is evolved coffee.

Also, if you have a difficult time getting your workout in in the evening because your drained from work or your willpower’s spent, its best to get it out of the way first thing in the morning.

Morning workouts are also a great time to use moderate amounts of caffeine from coffee or tea to improve performance and increase fat-burning (read more here).

The one negative to morning workouts (besides having to wake up early!), is the perceived effort may seem higher.

Since your core body temperature is relatively low first thing in the morning, it’s important to get a good warm-up in along with some dynamic stretches to reduce the possibility of injury.

So, if your goal is to burn fat and lose weight or you lack motivation at the end of the day, it’s best to do your routine in the morning.

PM Workouts – The Pros
Physiologically, the window for peak performance and lower risk of injury is in the late afternoon or early evening (4-5PM) when your focus, strength, and physically flexibility peak. Core body temperature and the rate at which your muscles can repair and recover (protein synthesis) peak around this time as well.

Research has shown that cardiovascular efficiency (VO2max) and sprint capabilities are also higher in the afternoon.

According to Dr. Charles Czeiser, the chief Division of Sleep Medicine in at Brigham and Women’s Hospital at Harvard Medical School, this is the time the body is sending out its strongest drive for wakefulness and funny enough, when most Olympic records are broken.

So if your goal is to improve performance and achieve the highest possible intensities during your routine, go for an evening workout.

One note about evening workouts – limit any type of exercise two hours before bed to prevent interruption in sleep.

Ultimately, the best time of day to exercise is the time of day during which you’re most likely to actually do it consistently. You could even mix it up a little if that’s more convenient.

Keep in mind, it’s just as important (if not more important) to just move often throughout the day than rely on one structured exercise period each day.

Primal Experiment Lessons Learned

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image-18_519e497b08bd4In December, for My21DayX my family and I attempted 21 days of a 100% Primal lifestyle. That meant a low carb, high fat diet and no grains along with a few other healthy lifestyle changes. It was mostly easy, as I’ve been living this way for about 2 years (with some exceptions here and there).

Here’s what I learned:

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