Live the Script to Nutrition Success

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I train like I’m training for the Olympics or for a Mr. America contest, the way I’ve always trained my whole life.  You see, life is a battlefield.  Life is survival of the fittest.  How many healthy people do you know?  How many happy people do you know?  Think about it.  People work at dying, they don’t work at living.  My workout is my obligation to life.  It’s my tranquilizer.  It’s part of the way I tell the truth – and telling the truth is what’s kept me going all these years. – Jack LaLanne

Despite being quite fit and strong since I can remember, there was always something missing. I never missed a workout, and if I did, I’d make up for it by doing calisthenics in my spare moments at home or in between commitments. Instant feedback, endorphin rush, muscle pump, vascularity, increased energy, etc. kept me coming back day in and day out. Nutrition wasn’t even on my radar. I consumed too much of everything bad and had an immature relationship with nutrition and health. I was lazy and took shortcuts whenever I could. Luckily, this didn’t last…

Fast forward to late 2005. I had started to make fitness and personal training my career. Surrounded by friends who had matured in their nutrition and consumption behaviors, as well as clients that struggled with this aspect (some mightily), I started to take this aspect more seriously. Still, I wasn’t ready to give up the food as pleasure outlook I’d been living my entire life. Jump ahead a few more months and my training curiosity placed me in the bodybuilding world in the summer of 2006. Good nutrition builds lean mass. A heavy rotation of protein: steak/fish/chicken/eggs, and healthy carbs: sweet potatoes and brown rice, had me realizing the work hard, eat smart equation produces results. I signed up for a competition, which built-in accountability and added a deadline feature to this process. A magic formula if there ever was one. My food choices were narrowed down to only those things that would guarantee a successful outcome. Elimination works. Just getting rid of the sweets, refined sugars, and most carbs had me leaning out and putting on muscle. The decision fatigue that plagues many adults was no longer present. I had begun to evolve as an adult.

After competing in the bodybuilding competition I realized that the weightlifting lifestyle was not for me. Being active, mobile, light, lean, and adaptable was much more appealing. I started rock climbing and trail running. Both sports require a maximum strength to weight ratio. Like bodybuilding, the sport, or activity, was the driver for the nutritional component to follow. Fueling for prolonged movement meant eating less (volume), but more nutritionally dense foods. The focus was on feeling light and agile. Over time, my appearance shifted quite drastically. I was smaller but leaner, and more striking in physicality. Think Bruce Lee versus an NFL linebacker. The saying, “appearance is a consequence of fitness” became something I could actually relate to.

Epiphany. I can control how I look and feel by moving daily, and eating only healthy foods. We all know this works. Live the script day in and day out. By doing this you will develop your own standard.

My Nutritional Environment:

  • Drink a lot of water with a pinch of sea salt. Start your day with 20-24 ounces of cold water. Drink up to 1 gallo throughout the day depending on the activity level and environmental demands.
  • Water. Coffee. Tea. An adult beverage in the evening.
  • Smoothie:
    • Almond or Coconut Milk
    • Almond Butter
    • Blueberries
    • Spinach
    • Protein Powder
    • Local Honey
  • Snacks (options):
    • Mary’s Gone Crackers (costco in bulk)
    • Avocado
    • Kirkland Protein Bars (costco in bulk)
    • Hardboiled Eggs
    • Dates
    • Macadamia Nuts
  • Dinners:
    • Chicken / Sardines / Venison / Steak
    • Occasional sweet potato, brown rice, or other carbs
    • Spinach salad w/beets, carrots, feta, avocado oil and sea salt
      • or similar combo of veggies, sometimes sauteed.
  • Cheating:
    • 1-2 meals a week. Keep it to a meal, not an entire day. Make sure you are very active on that day and it won’t set you back very much.
  • Always check in with how your nutrition is making you feel. This is key.
    • NOTE: be honest with alcohol. Don’t consume within 90 minutes of bedtime or you’ll pay for it in quality of sleep, hydration, and performance the next day.
  • Be smart when you intake carbs. Make sure they go right to an activity or are being stored for a big cardio/endurance event the next morning.

Many years later I still adhere to this philosophy. Make good choices easier by limiting your options. Repetition is beneficial or harmful. I choose to make it beneficial by making the high-calorie meal the outlier. Plan for success. Foster the environment for this to occur.

Make the transformational process of owning your health a focused competition with hard deadlines. This works! Remember that today is the best day of the rest of your life and live it that way. Positive choices > Negative choices. Win the day.

Writing this reminded me of a great article that arrived in my inbox last summer. Click here to read.

NEW DAY

NEW DAY. ENJOY THE SUNRISE. EVERYDAY.
EVERY DAY IS A NEW DAY.
A CHANCE FOR CHANGE.
OPPORTUNITY TO GIVE THAT EXTRA 1%.
IMPROVEMENT.
STARTS UPON RISING.
FORCE AND PRESSURE ARE SELF-IMPOSED.
DO WHAT YOU CAN WITH WHAT YOU HAVE: TIME, ABILITY, RESOURCES,.
ALWAYS COMPARE YOURSELF TO ONLY YOUR PREVIOUS SELF.
WHAT ARE YOU DOING?
WHAT AREN’T YOU DOING?
HOW CAN YOU CONTROL YOUR HAPPINESS?

Mindfulness and Movement

Your mindfulness practice should begin and end each day. Mastering your first conscious thoughts is a skill, necessitating practice and repetition. Calming nerves and heightening focus, we can sort through the clutter and clear a path for our mind to focus. The truth of our existence is so simple it can seem unbelievable. Hopefully, your surroundings help draw your attention to this matter.

Movement is natural. Spontaneity can direct the when, where, and how, but action needs to be taken. Similarly to mindfulness, it must be engaged in at certain points of your day to make it concrete. You should begin to create a few minutes for movement flow. Inflexibility and the inability to support your body weight in various positions is a weakness that can easily be eliminated. Persistent practice opens windows. How did I learn to do anything? Practice.

Modern life is filled with barriers to the learning process. The main culprit is the service industry. Anything you need to be done you can pay someone to do it for you. Thus, they take you to the end point, or simply put, they let you skip the process and give you the product. The ability to see things through from beginning to end is lost… for now.

Practicing mindfulness and directing focus place you on a path. Beginning movement connects you with your body and breathe. This experience is an exploration of how your mind and body engage with the world. You learn by doing. Being clear and alert to what you are feeling and thinking. Slowing down to breathe and process.

Calm. Focus. Examine.