The value of a man resides in what he gives and not in what he is
capable of receiving.
-Albert Einstein
-Albert Einstein
9:30a:
-5 blocks eggs & ground beef-2 blocks pear
-5 blocks almond milk & almonds
2p:
-5 blocks gyro & chicken
-2 blocks salad & hummus
-4 blocks almonds
4p:
-piece of pumpkin bread
-black red eye
7:30p: Globo Gym
-20 min treadmill POSE emphasis run
- 50lb. walking DB lunges
-Back Squats: 185x10-225x10-245x10-275x10
-Bent Barbell Row: 95x15-115x12-135x10
9p:
-5 blocks ground beef & feta
-3 blocks grilled yellow squash, grilled red bell peppers, dark beer
-plenty of fat in the feta cheese
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"When you begin to touch your heart or let your heart be touched, you begin to discover that it's bottomless."
~Pema Chodron
-WU: Jump Rope
-WOD: 10-9-8-7-6-5-4-3-2-1 of: C2B Pull Ups-205# BP- 185# PC
12p:
-8 blocks 2 burger patties & 2 eggs over easy
-3 blocks brownies
-4 blocks almonds
-black coffee
8p:
-5 blocks hamburger & feta
-2 blocks grilled squash & red bell peppers
10p: Amazing little dessert that I created. It is not paleo but damn good. Recipe to come.
-2 blocks greek yogurt
-2 blocks balckberries, blueberries, & drk chocolate chips
-10 blocks greek yogurt & slivered almonds
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Caffeine, Alcohol, & Health: How much is too much?
Lots and Lots of sleep :)
2p:
-4 blocks eggs
-slice pumpkin pie
6:30p:
-seared ahi tuna wrap & french fries
10p:
-a massive amount of brownies
12a:
-scrambled eggs w/spinach, omatoes, & onions
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"The difficulties of life are intended to make us better, not bitter."
~Unknown
8:30a:
-4 blocks turkey
-4 blocks stuffing
9:30a: CrossFit @ CF Hollywood
-WU: 1 RM Bench Press-195-225-255-275 F-265
-WOD: 20 min AMRAP of 15 Dbl Unders-15 GHD Sit ups- 15 Back Extensions= 12 2/3 rds
-Skills: Tons of Gymnastics stuff
2p: Lulu's Cafe
-Chicken Melt w/ persto, basil, & fresh tomatoes
-Sweet Potato Fris= My Fav!!
3:30p: Runyon Canyon
-35 mins hard trail running
5p:
-4 blocks turkey
-2 blocks broccoli
-pumpkin pie
12:30a:
-Thin crust pizza and hot wings
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Rest Day.
Slept in until 12p :)
1p:
-4 blocks eggs & sausage
-4 blocks pumpkin pie
-No added fat
4p:
-couple of scoops of tuna
6p: Let the Feasting Begin!
Hatred paralyzes life; love releases it. Hatred confuses life; love harmonizes it. Hatred darkens life; love illuminates it.
~Dr. Martin Luther King, Jr.
Yams vs. Sweet Potatoes
8:30a:
-5 blocks eggs & sausage
-4 blocks raw almonds
12p:
- handful of glazed walnuts
1:30p:
-5 blocks chicken
-3 blocks apple & yellow squash
-4 blocks almonds
5:30p:
-4 blocks beef jerky
-2 blocks OJ
-7 blocks mixed nuts
7p: CrossFit
-WU: Jump rope skills
-WOD: 15 min AMRAP 4-165# C&J- 6 Dips- 8 C2B Pull Ups: 9 rds.
9p:
-5 blocks chicken
-2 blocks large salad
-4 blocks avocado
10:30p:
-Slice of Pumpkin Pie
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Family: Mom, Dad, & Brother
Health
Love: Jena Forte
Good Quality Friends
Beer, but not just any beer good beer.
What are you thankful for?
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"If you want to be successful, find someone who has
achieved the results you want and copy what
they do and you'll achieve the same results."
-Tony Robbins
A friend & students blog. Here is a link to his first online confession and a commitment to life & fitness: Right Here, Right Now!
9a:
-4 blocks 2 eggs & 1 sausage link
-2 blocks apple
-4 blocks almonds
-Sausage also has a high amount of fat some it is like a triple fat meal
2p:
-5-6 blocks chili
-2 blocks yellow squash
-no added fats, plenty in the chili
6p: CrossFit Level 1:
-WU: 400m Run-30 Squats-15 Push Ups-10 Pull ups
-TECH: DL-HC-FS-PJ w/PVC
-WOD: 3 Rds: 200m Run-6 DL-5 HC- 4 FS- 3 Burpees
-SWOD: Work on HC
7p: CrossFit:
-WU:Circuit
-WOD: 7 Rds. 5 Burpees-10 AKBS- 15 KB Pull over & Sprint 200m on Rds. 2,4,6: 11:23
8:30p:
-5 blocks chicken & gyro
-4 blocks salad & hummus
-3 blocks olive oil
10p:
-Beer
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FOOD: Gluttonous amounts of delicious, high calorie, insulin spiking, artery clogging, mouth watering, tongue teasing goodness... And with all of this temptation, the seduction to our senses it is no wonder why we all tend to gain a few extra pounds over the holidays.
We can chalk up an endless list of excuses:
-winter time = hibernation time
-holiday parties
-Grandma's home cooking
-Mom's famous entrees
-amazing desserts
-it just happens to be in the coffee break room (You know that plate of cookies, muffins, pies, etc.)
-limited time Pumpkin, Eggnog, or Peppermint Lattes
-heavy & hot winter foods (chicken pot pie, creamed soups, gravy, etc.)
-its cold, rainy, cloudy, etc.
-my personal fave, "Its cuddle time!"
...and the list goes on and on. The reality is we are in full control.
How can we avoid the unnecessary weight gain and keep ourselves from setting up that worthless new year's resolution of dropping the weight that you just gained over the holiday season?
Just say, "No, thank you."
Yes, it is that easy! Eat on that special day (Thanksgiving, Christmas Eve, Christmas Day, New Year's Eve) and skip all the other stuff. Indulge in all of the home cooked goodness that those special family gatherings have to offer and skip out on the office crap, the generic desserts, the specialiaty flavored lattes, the holiday cookies, candy, etc. Save it for Grandma & Mama's home cooking!
In Summary:
-Say "No" more then you say "Yes"
-Enjoy what you say yes too and do not feel guilty
-Drink plenty of water
-Eat regular light meals throughout the day
-Do not skip meals in lieu of binging at the gathering. It makes it worse and leads to binging
-Use smaller plates and simply go back for a little more
-Always remember that there are doggy bags and leftovers meant for another day
Enjoy the holidays and the food.
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"It's not what you look at that matters; it's what you see."
~Henry David Thoreau
10a:
-5 blocks eggs & chili
-2 blocks apple
-4 blocks almond milk & almond meal
4:30p:
-5 blocks chili
-3 blocks cauliflower & mango
-5 blocks almond meal & avocado
7p: CrossFit:
-WU: jump rope & turkish get ups
-WOD: Tabata Intervals of Jump Rope & Push Press
10p:
-5 blocks chicken breast
-2 blocks beer & yellow squash
-5 blocks almond meal & olive oil
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The crock pot is an amazingly easy way of cooking up a huge man sized pile of eating. You cram it full of good quality food (meats & veggies) and the only thing that can hold you back is your imagination. I really believe that you cannot go wrong with any combination of ingredients and spices. You can prep it the night before and leave it cooking all day while you're at work or you can leave it cooking all night as you sleep and have it ready to satisfy your next couple of meals. Just remember to stock up on some good tupperware. This is the Healthy Man Food Crock Pot Series.
Ruben's Ultimate Chili
So how do you make this delicious and simple dish?
Ruben's Ultimate Chili
What you will need:
-Crock pot
-Crock pot-a couple of pounds of lean beef chunks
-a couple of pounds of lean ground beef (I prefer 85% anything over 90% is too dry.)
-a couple of gluten free Hot andouille sausage links
- fresh tomatoes, onions, bell peppers, garlic cloves
-a large can of crushed tomato
-a can of diced chilis
-fresh red peppers
-a large can of crushed tomato
-a can of diced chilis
-fresh red peppers
-various spices to taste (cayenne pepper, crushed peppers, pepper, salt, garlic powder, cumin)
-almond meal (Trader Joes)
-almond meal (Trader Joes)
How to prep & cook it?:
-wash and chop up the veggies in nice chunks
-place beef chunks in the bottom of the crock pot
-cover beef chunks with the diced veggies
-cover veggies with the ground beef
-pour in can of tomatoe sauce, can of diced chilis
-Season with appropriate spices. I love mine SPICY so I make it extra hot
-Now, set the crock pot to either high or low depending on how fast or slow you want to cook it
-approximately and hour prior to serving chop up the sausages and throw them into the mixture
-also mix in some almond meal to thicken the sauce and of course add in good fats (optional & recommended)
-pour in can of tomatoe sauce, can of diced chilis
-Season with appropriate spices. I love mine SPICY so I make it extra hot
-Now, set the crock pot to either high or low depending on how fast or slow you want to cook it
-approximately and hour prior to serving chop up the sausages and throw them into the mixture
-also mix in some almond meal to thicken the sauce and of course add in good fats (optional & recommended)
How do you serve it?
-cover with fresh chopped onion & avocado
-with a heap of vegetables (cauliflower, broccoli, brussels sprouts, zucchini)
-and a good quality beer.
-with a heap of vegetables (cauliflower, broccoli, brussels sprouts, zucchini)
-and a good quality beer.
Is this Zone of Paleo?
-It def falls into both of the Zone & Paleo parameters.
ENJOY!!!
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Hilarious video of the going ons of a VCDC meeting.
10a: CrossFit:
-WU: W/Partners Alt Btwn: 21-15-9 reps of A: Pull-ups & Pistols B: Superman Squats & HSKU w/400m run in between. Around 24 mins.
-WOD: 20 min AMRAP: 29 Burpees & 15 205# BS= 4.5 rds
1:30p:
-5 blocks eggs & ground beef
-5 blocks pancakes & syrup
-4 blocks almond meal & almond milk
7:30p: Ruben's Ultimate Chili (recipe posting tomorrow)
-5 blocks beef chunks, ground beef, & pork sausage
-4 blocks beer, tomatoes, bell peppers, onions, & cauliflower
-4 blocks almond meal and fresh avocado
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"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude."
-Thomas Jefferson
For the ladies: Things Guys Notice Instantly
9a:
-2 blocks eggs
-2 blocks apple
-2 blocks raw almonds
10a: CrossFit:
-WU: Push Up Ladder-800m Run-K2E Ladder
-WOD: "Anabel"=Annie+Isabel w/o Sit ups: 50-40-30-20-10 Dbl Unders & 6-6-6-6-6 Power Snatch 135=7:20
12p: Run
-30 mins Trail Running
-5 Hill Sprints: 12 secs-10 secs-9 secs-8 secs-7 secs:
-Each sprint was faster proving that if you don't sprint you lose it and when you start sprinting again you get it back agin, Oh the hip flexors are going to hurt!
2p:
-2 blocks shredded beef
-5 blocks sweet potatoes & grapefruit
-No fat PWOD Meal
5p:
-3 blocks ground beef
-3 blocks sweet potato fries
-1 Newcastle
-No added fat, sweet potato was fried.
9p:
- flank steak, chicken
-veggies, salad, soup
-fat in meal=oil
12a:
- couple spoons of ice cream.
-I need to cut this out!
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Enjoy the little things, for one day you may look back and realize
they were the big things.
they were the big things.
~Robert Brault
FRESH OFF THE NEWSTAND: Interesting Trend
9a:
-4 blocks eggs & cheese
-1 blocks onions
-4 blocks avocado & almonds
2p:
-3 blocks Kafta Kebob
-3 blocks salad & pita
-no added fat
5p: Strength Train
-BS:5-5-3-3-2-2-1-1:185-225-245-255-265-275-295-315
8p:
-5 blocks chicken, steak, shrimp
-Lots of Margarita, Tortilla Chips, & Pumpkin Cheesecake (I highly recommend it!)
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"Peace of mind is not the absence of conflict from life, but the ability to cope with it."
~Unknown
-5 blocks eggs & bacon
-1 blocks tomatoes & onions
-5 blocks coconut milk & bacon fat
3p:-5 blocks slow roasted rump roast
-3 blocks sweet potato, onions, tomatoes, celery, bell peppers
-5 blocks almonds
7p: CrossFit: NOT!!! Opted for a rest day! Going to train extra hard this weekend!
8:30p: Stonefire Grill
-Pizza & Salad
-Enjoy in the indulgences of life!
12a:
-mango
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-3 blocks sweet potato, onions, tomatoes, celery, bell peppers
-5 blocks almonds
7p: CrossFit: NOT!!! Opted for a rest day! Going to train extra hard this weekend!
8:30p: Stonefire Grill
-Pizza & Salad
-Enjoy in the indulgences of life!
12a:
-mango
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I found this great cartoon cruising around the internet and just had to post it. I know so many women that can kick the shit out of your typical globo-gym rat. Enjoy your steroids douche-nozzle!
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"Enthusiasm is contagious. You can start an epidemic."
~Unknown
Negative Calories: Diet Holy Grail or Urban Food Legend?
-Interesting article revolving around the notion of chewing and digestion of food burns more calories then some food.
-There are some points that can be elaborated on and clarified, which I think might just inspire me to write a new post on this topic
-6 blocks ground beef
-2 blocks yellow squash
-4 blocks raw almonds
1p:
-4 blocks slow cooked pork
-2 blocks apples, celery, & onions
-4 blocks raw almonds
-black coffee
5p:
-4 blocks ground beef & bacon
-2 blocks apple
-4 blocks almonds
7p: CrossFit:
-WU: Jump Rope play
-WOD: "300" 25 PU-50 DL 135-50 Push Ups-50 BJ-50 Floor wippers-50 KB C&P-25 PU:13:54
8-10p: Basketball
10:30p:
-5 blocks rump roast
-4 blocks beer
-4 blocks almonds
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...and until you LEARN how to eat you will be stuck exactly where you have begun.
I find myself in a constant state of Ground Hog Day. What I mean by that is simply that I am typically involved in a conversation or two that typically sounds like this on a daily basis;
"Hey man, you must work out eh... How often do you workout, what is your bench press, you must do a lot of cardio to get so ripped ehhh?" Globo Rat X
"So what do I need to do to lose my gut? I mean I do a ton of sit-ups and use all of the machines, but (while grabbing their belly) look at this, it just won't go away." Weekend Warrior B
"What kind of supps are you on bro? You have to be taking some good stuff ehhh... I take creatine, NO-Xplode, Aminos, like 5 protein shakes a day, and some hydroxycut." Supp Freak Z
I could go on and on, but all jokes aside lets get to the bottom of the issue.
Train all you want and however you want, BUT if you do not change the way that you fuel your body then you will absolutely hands down, no ifs, ands, or buts be stuck at the starting line.
So, all you have to do... (and YES, do it right now at this very moment in time) is admit to yourself (not to me) that YOU DON'T KNOW HOW TO EAT!
Repeat it and say it loudly with me,
"I (Insert name) DO NOT KNOW HOW TO EAT!"
The key is to keep it SUPER SIMPLE.
1.) Eat Quality Food: Meat, Veggies, Fruits, Nuts & Seeds
2.) Eat every 3-4 hours
3.) DO NOT wait until you are hungry
4.) Pack your lunch and snacks or you will FAIL
5.) No Processed Food (Yes, protein bars are processed foods)
6.) Don't fall into the cheat day trap. This can easily turn into a cheat month, year, and you get it...
7.) Try to follow an 80/20 Rule: Stick to being as good as you can 80% of the time.
Like I said SUPER SIMPLE. Do not think too much into! We can dive into the details later or in the comments section and of course you can scourer through the blog and you will find tons of info on nutrition, diet, & cooking,. This is just a building block an outline to get you heading toward the finish line.
I will leave you with this question...
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2.) Eat every 3-4 hours
3.) DO NOT wait until you are hungry
4.) Pack your lunch and snacks or you will FAIL
5.) No Processed Food (Yes, protein bars are processed foods)
6.) Don't fall into the cheat day trap. This can easily turn into a cheat month, year, and you get it...
7.) Try to follow an 80/20 Rule: Stick to being as good as you can 80% of the time.
Like I said SUPER SIMPLE. Do not think too much into! We can dive into the details later or in the comments section and of course you can scourer through the blog and you will find tons of info on nutrition, diet, & cooking,. This is just a building block an outline to get you heading toward the finish line.
DO NOT COMPLICATE NUTRITION. When you you complicate it, you will fail.
What is the one thing you can change right now to make an immediate impact in the way that you eat?
I challenge you to make your life a masterpiece. I challenge
you to join the ranks of those people who live
what they teach, who walk their talk.
you to join the ranks of those people who live
what they teach, who walk their talk.
-Tony Robbins
10a:
-5 blocks pork
-4 blocks grapefruit, apples, onions, & celery
-4 blocks raw almonds
3p:
-5 blockls chicken
-3 blocks broccoli soup, salad, small piece of pita
-no added fat
6p: CrossFit Level 1:
-WU: 6 station Circuit: Sledge Hammer, Ball Slam, KBS, Air Squat, Jump Rope, Broad Jump
Rd 1= 1 min & Rd 2= 20secs
-WOD: Fran (You have to love her!) 21-15-9 95# Thrusters & Pull-ups
7p: CrossFit:
-WU: Jump Rope & Partner runs 400-200-100 alternate
-WOD: Fran (Oh... lucky me! I got to do it too.) 3:33 Closer to my PR!
9p:
-5 blocks pork loin
-4 blocks yellow squash, roasted apples, celery, & onions, Red Wine
-4 blocks almonds
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Life is too short to waste. Dreams are fulfilled only through action,
not through endless planning to take action.
not through endless planning to take action.
- D. Schwartz
8:30a:
-4 blocks eggs & bacon
-2 blocks apple
-4 blocks raw almonds
-Coffee w/ a splash of coconut milk
12:30p: "First attempt at the corckpot"
-4-5 blocks pork loin
-2 blocks green beans, onions, celery
-no added fat
4p: Paleo Kit
-4 blocks jerky
-2 blocks cranberries & strawberries
-7 blocks macadamias, pecans, almonds
8:30p: Zankou Chicken
-5-6 blocks beef & chicken shawerma
-3-4 blocks salad, hummus, piece of pita
-10 blocks of olive oil, Tahini
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Back on the grind with a perfect day of Paleo.
2p:
-4 blocks eggs
-4 blocks canteloup, tomatoes, & onions
-4 blocks raw almonds
2:30p: 300 yard Sprints
-over back and over length of FB Field
-45-51-52-52-56
4:30p: Bikram Yoga
8:30p:
-6 blocks steak
-4 blocks green beans & red wine
- 4 blocks olive oil & nuts
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Rest Day/Cheat Day
1p: Marmalade Cafe
-Turkey Melt w/avocado & bacon
-French Fries
7p: Sushi
-Yum
8p: Crumbs Cupcakes
-Pumpkin & Brownie Cupcakes
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"A person of intellect without
energy added to it, is a failure."
energy added to it, is a failure."
8 Fat Fighting Foods
11:30a: Paleo Kit
1:30p: In-N-Out
-protein style
5p:
-1 blocks string cheese
-1 blocks string cheese
5:30p: Strength Training
-SWOD: 5x3 FS:185-205-225-250-225
5x3 SP:135-135-135-135-135
-WOD: 5rds: 6x135 BB Lunges & 15 K2E: 6:00
7p:
-4 blocks raw almonds
8:30p: Kravings
-a ton of meat
-some veggies & wine
-olives
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"Don't let today's disappointments cast a shadow on tomorrow's
dreams."
dreams."
~Unknown
8:30a:
-5 blocks ground turkey & eggs
-3 blocks blueberries & spaghetti squash
-4 blocks raw almonds
12p: Piece of Philly Cheese Steak Sandwich
-1 blocks steak
-1 blocks bread
-no added fat
2p:
-4 blocks ground turkey
-2-3 blocks spaghetti squash & tomato sauce
-no added fat
5p: Paleo Kit
7p: CrossFit:
-WU: Ball Slam Ladder up to 10 down to 1
-WOD: Linda w/165#: 12:28
9p:
-5 blocks chicken & shrimp
-4 blocks green beans & sauces
-4 blocks oil
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I asked this question on my FB status and this is some of the feedback that came back. Of course there was a lot of feedback that was never posted. This was a simple question and it was obviously harshly misinterpreted. The question came about from an article that I read talking about how in Japan it is illegal to be fat (of course there are more details to the law than just that.)
Ruben Rojas Should being Obese be illegal? (Please Discuss w/ me!)
I later followed up with an explanation as to where the question came from for all of those people that took the question for more than it was. Please see below.
Ruben Rojas For those of you that were offended, disturbed, angered, upset, emotionally charged in some way... The link below is where the question from last night came from. I ASKED the question with open discussion. I did not state an opinion. It was open for all to discuss & debate in a public forum. For those that remained quiet and without opinion than you have nothing to say. (This was also soley focused on HEALTH not on appearance.)
I would appreciate your thoughts and comments.
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