Sunday Funday

JOTD:

I'm switching it up today and making my juice a little sweeter. Ch-ch-check it out. 

"Sweet Kale Juice"

-4 Kale Leaves 

-1 mango

-2 Kiwi

Fear not, this is an actual recipe. A delicious one. 

Road Trippin'

Back from Austin in high spirits. Today our BCCF regional team trained with CrossFit Austin's best. We competed in two team WOD's, and got a little preview of what's to come on April 27th. I'm mostly excited about my shoulder holding up and making it through one of the grueling, 40 minute workouts. Ok, I'll tell you what it was...

WOD#1: Team of 2
1 OHS (155/105), 1 Muscle-up
2 OHS, 2 Muscle-Ups
3 OHS, 3 Muscle-Ups
so on and so on...
10 min AMRAP

WOD #2: Team of 4
20 Rounds of cindy
200 Ground to Over-head (135/95)
300 Double-Unders
5000 Meter row
For Time

Damn is right! It was crazy, but I got just enough recovery time to keep the intensity up.

JOTD
I think I'll experiment today and see what happens...

Here's what I'm thinking:
-1/4 lb of spinach
-2 stalks of red kale
-2 c of broccoli
-1 Apple
-2 kiwi
-1 lemon
I haven't tried it yet, but I'll let you know how it tastes. BRB (that means 'be right back' for you n00bs ;)
..............

Well...I'm not gonna lie. It's not my best work, but not my worst. Try it and let me know what you think.

JOTD

Boo yah! Didn't think I'd be back so soon, did you?

Juice of the Day: Green Machine
-1 head lettuce leaves
-2 stalks of celery
-2 stalks of kale
-1/4 lb of spinach
-2 green apples

It's green, DRINK IT!

Today was a much needed recovery day. Off to Austin tomorrow to train with CrossFit Austin's team.
I've been juicing for 6 days now and can feel a significant difference in energy levels. It may also be due to cutting out sugar or getting more sleep, but I'm giving the cred to the juice. 'Til tomorrow, friends. Peace!

I admit it - I'm JUICING!

Not that kind of juicing, fools - the good kind! Firstly, I'd like to share my personal challenge with ya'll. My plan is use my Jack LaLanne's Power Juicer every day for 21 days, and share my recipes via blog. It's really a juicing/blogging challenge.  I will also be sharing my regional training workouts for those of you wondering what we do to prepare for competition. Feel free to give feedback and post recipes. 

Thursday 4.12.12

Ingredients:

-2c Purple Cauliflower 

-2c Broccoli 

-4 Carrots

-2 Kale stalks 

-1/2 Cucumber

-1 Apple 

Yields 2c of delish juice

I'm kicking myself for not starting this sooner. I'm not a big veggie eater, but this makes it ridiculously easy to get in your recommended daily intake. Stay tuned in for tomorrow's recipe!

Today's WOD(s):

7:00am Endurance: 2 x 200 meters, 2 x 400 meters, 2 x 600 meters

3:00 pm: Fight Gone Bad. Purpose was to work on pacing and progressively increase reps/round. 

6:00 pm: Mile repeats x2 followed by 100 squats AFAP & 100 sit-ups AFAP. 

 

Peace! 

Zoning IN!

After months of excuses and ignoring my body's plea for adequate nutrition, I finally made the jump from the contemplative stage, to the action stage of change.  Last Monday, Aug. 22, I started the Zone Diet*.  What's the Zone Diet? If you're not familiar with it you're probably sitting there with your arms crossed waiting to hear some bullshit, lose weight fast claim.  Sit tight - I'll explain myself. Unlike most other fad diets, the Zone doesn't restrict certain foods, track points or tell you what not to eat.  It simply gives us a template for optimal macro-nutrient ratios.  The author, Dr. Barry Sears, claims that zoned meals consisting of 40% CHO - 30% Protein - 30% Fat put us in a metabolic state in which our body works at peak efficiency.  Pretty bold claim, huh? Well, if you're like me you'd want to put that claim to the test.  There were a few things that turned me off to the Zone, at first, but I quickly realized it was my lazy side making excuses and resisting change.  It is tedious and time consuming for the first few weeks, but well worth it in the long run.      

I knew following this diet would require a lot of time and effort, so I pre-cooked most of my food, printed out a zone block cheat sheet and created a static menu for the week to keep things simple. To make it more user friendly, a zoned meal consists of blocks to make meal planning easier.  

Example: 

1 Block of Protein = 7g of Protein

1 Block of Fat = 1.5g of Fat

1 Block of CHO = 9g of CHO

How do I know how many blocks I need per meal? Again, keep things simple. Rather than calculating my percentage from my BMR (+activity) recommendation, I simply referred to a block chart that gave me an approximation of how many blocks I would need per meal/day, based on my body type. On training days I increased my snack sizes from 1 block to 2-3 blocks. I can't stress enough how important it is to listen to your body and experiment with different amounts.  Some days you may need more food than others.  The block chart is a reference/starting point. It's not a personal Rx that is concrete.  Over the past week my range has gone from 17 blocks/day to 20 depending on my needs. 

Example: 

"Medium Sized Male" 

Recommended Blocks: (3) 5 block meals and (2) 1 block snacks. 

Total - 17 Blocks

Monday 8/22/11

Breakfast: 

Protein - 3 Eggs, 2oz Steak  (one egg = 1 block, 1oz steak = 1 block)

Fat - 5 tbs of Avocado (1 tbs = 1 block)

CHO - 1c of Black Beans + 3/8c of orange juice (1/4c = 1 block of black beans, 3/8c = 1 block of OJ)

My first thought as I looked down at my breakfast was ,"Crap, I think I measured wrong - this is huge!!". Surprisingly I finished every bite, and didn't feel I had over-eaten.  I followed my menu plan for the rest of the day and noticed an immediate change.  My energy level increased, my mood was steady, and fatigue hit me a lot later in the day than it usually did.  Today is day 9, and I have a pretty good grasp on it. I highly recommend trying the Zone Diet, even if it's for a week.  Not only because of the results you'll feel, but most importantly it will familiarize you with portion sizes, macro-nutrient value and overall food awareness.  No matter what your diet consists of, you will most likely find some success if you're aware of what, and how much food is going into your mouth. If you want to see my week 1 menu just shoot me an email and I'd be glad to send it over.  Personally, I know I need structure and consistency to succeed at any new goal, so my meals are pretty much the same every day.

Food for Thought - "Stages of Change" 
Where are you? There's no right and wrong - the key is awareness.

• Pre-contemplation – Not intending to take action in the foreseeable future, and are most likely unaware that behavior is problematic
• Contemplation – begin to recognize that behavior is problematic, and start to look at the pros and cons of continued actions. "On the fence".
• Preparation – Intending to take action in the immediate future, and may begin taking small steps towards change.
• Action – Make specific overt modifications in life style - positive change has occurred
• Maintenance – Working to prevent relapse - stage can last indefinitely
• Relapse - Resumption of old behaviors. "Fall from grace" mentality.

Chew on that for a second. 

Think about your goals and ask yourself if it's worth it to take the next step. If it's not, that's okay.  You'll know if/when the time comes. 

The End

I rarely use the word 'diet' because of its negative, restrictive, connotation, but I feel it's time to hit you with some truth. 

*Diet:

Food and drink considered in terms of its qualities,composition, and its effects on health.

A particular selection of food, especially as designed or prescribed to improve a person's physical condition or to prevent or treat a disease.

That's all it means...now you don't have to cringe at the sound of the word :)

Kenny Powers QOD: ''What's up, dog? I killed you."

SUMMER RECAP

Wow, summer is flying by so fast! My days are a blur and I constantly have to remind myself to slow down and be present in the moment.  Balance has been a struggle to achieve lately, and it seems the harder I try, the more stress I find in it's place.  "JUST BE" has been my go to phrase all summer.  It has helped remind me why I love to train, compete and coach.

Rule #76: No Excuses. Play Like a Champion!
The summer started off with a lot of grueling workouts to prepare for the South Central CrossFit Regional.  Two-a-days and team workouts took their toll on my body, as well as my mind.  As an athlete, so many thoughts run through your head when you have to perform at your highest potential every day.  I began to feel the pressure and negativity seeping in. "I didn't do good enough" "I should be better".  My language and attention was focused on all the negatives. Pity, Party of one - check, please?! I quickly recognized how counter-productive it is to train with that mentality, and began reminding myself to "Be in the moment".  Instead of worrying about negative hypothetical outcomes, I focused on every movement and breathe while I was doing it. My training improved and I quickly rediscovered my love for competition. I signed up for CrossFit Katy's Beat the Heat competition on a whim, and had the best time EVER! It was the most fun I've had at a competition in a long time.  I didn't set any expectation, and went in with a "just have fun and see what happens" attitude.  It proved to work in the first event when I hit my 4-rep, deadlift max goal at 405#.  It was freakin' heavy, but I got it easier than I expected.  I was about stop there and settle with that score, but the voice inside my head over ruled and said, "Fu#* it, add 10lbs and see what happens" (Sorry for the language mom). To my surprise, four reps at 415 lbs wasn't so bad.  It was the perfect way to start the day - except for almost missing the run afterwards and running with one shoe untied.  At the end of the day I was happy with how I performed.  I realized what I need to work on and focused on an action plan on how to improve.  Every workout and competition is a learning experience for me. Luckily, I'm a part of an amazing team of athletes who constantly push me and support me in my growth, even when they don't know it.  I realize everyone has their own mental and physical battles, and remind myself that it's how we choose to respond that either makes us great or mediocre.  I watch my teammates daily with admiration as they battle to improve on their weaknesses.  It would be easy and enjoyable to practice what you're already good at, but it takes an iron will to constantly look your weakness in the face, failed attempt after failed attempt, and believe you can, and will, overcome it. It's a powerful thing to see and is awe inspiring, to say the least.

Road Trip!!!
This past Friday I took a road trip to San Angelo, Tx, to visit the fam.  It turned out to be a big eye-opener on what my priorities and values really are.  I've been going non stop at work, focusing mainly on my clients night and day, and didn't realize I was the son/brother/uncle who's too busy to come visit. The long drive to SA gave me time to think about how important family is in my plan to create more balance in my life.  As soon as I arrived, any and all worry or stress disappeared.  I went into "I'm with my mama in the nest, there are no worries in the world" mode. I felt a peace and calm that I haven't felt in a long time. Yeah, I'm a big mama's boy. I forgot how awesome it is to have mom make me breakfast and cook kick-ass meals that only moms can make. What was even more enjoyable was sharing CrossFit and showing them mobility wods. She's now obsessed with the foam roller and gettin' down on some Tabata squats.

On Saturday morning I was invited to Goodfellow AFB to lead PT for a group of airmen who failed the PT test once before. None of them had experienced CrossFit, and they looked terrified. I gave a quick intro on what CrossFit is, and explained to them all of the basic movements they would perform.  The terrified looks slowly turned to intrigued looks. They were into it, and seemed to enjoy it for a split second.

The WOD was:
5 Burpees
10 Squats
15 Situps
30 m Shuttle Run
x5
Followed by TABATA:
-Squats
-Push-Ups
-Sit-Ups

No one died and no one complained. I stayed after and spoke with a few people about programming to improve run time and upper body strength for pushups. They seemed even more interested in mobility WODs. I was blown away by how receptive they were to my advice and feedback. They expressed their gratitude and even gave me a round of applause. It was kind of cool - not gonna lie. The PT was refreshing and a great unexpected experience. Things like that remind me why I love to coach and share my knowledge. There's nothing more rewarding than helping to improve someones quality of life, or helping reach a fitness goal (in their case, passing the next PT test).  Overall, it was great experience. I'm refreshed and motivated from the trip, and can't wait to visit again.

Next on the Agenda:
-Trip to the CrossFit Games in Carson City, CA
-Bayou City Open: Oly lifting/CrossFit competition on Aug. 13th.

JULY GOALS:
- I will do 2 Endurance workouts/wk
- I will update my blog 2x this month (even my mom gave me grief for not updating it)

Love, Peace & Chicken Grease

Kenny Powers Quote of the Day: "No, Actually I don't. I play real sports - not tryin' to be best at exercising."

If You Were A Booger I'd Pick You First!

What makes an individual a great coach, business owner, lawyer, or teacher?  If you guessed the ability to effectively communicate with a client/student/human being - you are correct!  Let's look at the definition:

com·mu·ni·cate

[kuh-myoo-ni-keyt]
–verb (used with object)

1. To impart knowledge of; make known: to communicate information.

2. To give to another; impart; transmit

I find it interesting that my success as a coach/trainer/nutritionist is most heavily weighted, and directly related to my ability to communicate effectively with my athletes and clients.  Sure, the amount of knowledge one has helps, but what good does it do if you're unable to encode and convey your thoughts, opinions and feedback. 

I've been noticing more and more of my athletes killing PR's, and making significant gains in shorter periods of time.  I don't believe it's because I have a profound knowledge of bio-mechanics and fitness methodology, but I do credit my ability to adapt and interpret body movement, and communicate what and why something needs to adjust or change. In no way am I saying I'm the greatest communicator or coach.  However, I am aware of the importance of communication, and the role it plays in my personal and professional development.  
Not only do does one need computer hacking skills, nun-chuck skills, break-dancing skills (these are just the basic skills every human should possess), but more importantly communication skills. Now let us dare to evaluate and improve our communication skills.  Who would it benefit? Everyone and pretty much every relationship. Just something to think about next time you're engaged in a conversation.  How do you listen? Objectively? Personally? 

Everyday, no matter the profession,we are tested on how well we communicate, and hopefully work toward creating a common perception for our clients and co-workers to reach a common goal. 


Kenny Powers Quote of The Day:


"But a true champion, face to face with his darkest hour, will do whatever it takes to rise above. A man fights, and fights, and then fights some more. Because surrender is death, and death is for pussies."