3 suggestions to improve your nutrition immediately:
1.) Stop using the slang word “carbs” interchangeably with “bread.” It is just an uninformed use of the word. Carbohydrates come in the form of fruits and vegetables primarily in a healthy diet, and from most of the other foods you consume as well. So, actually, carbohydrates should compose the highest volume of food we want you to eat regularly. They just are not the most calorically dense foods you will be eating. The sooner you realize that it is basing your menu choices on selecting foods that will enhance, rather than inhibit, your body’s essential functions and not just avoiding the empty calories that is the priority the better off you’ll be at making “adult decisions” about what you eat. Basically, I am giving you the benefit of the doubt that you want to make better choices for the right reasons… hahaha, I know, silly me.
2.) Realize that the variety you think you have in your diet doesn’t really exist. Most of us consume the same 10 dishes for probably 80 – 85% of our meals and in my experience when people say they want more variety what they are usually telling me is that they don’t want the pressure of making good choices so often… so don’t. Let’s decide right now what you are going to eat for the next 4 days to a week for breakfast. Make some “egg-frittata-thingy” with meat and veggies in it and have a back up of some fruit, almond butter and protein smoothie ingredients ready to go if you are craving something sweeter to hold you over. There. Done. Don’t like my recipe? Great! I don’t care if you tweak it with leafy vegetables you prefer and meats that you knew where they grew up. Breakfast 7 days a week for the rest of eternity and you can mix in sweet potatoes and any other vegetables you want when you are working out earlier that day. Done… Please just stop acting like you have an emotional attachment to whatever garbage cereal it is that you want us to approve of for you and be mature about it. Do you want to feel better and live longer or do you want Tony the Tiger to like you more?
3.) Get some sleep. If you can improve your sleep you’ll be less stressed and the snowball effects will kick in… you’ll workout out better, feel better about yourself and make better selections because of how positive everything feels. I can list 100 other reasons getting a good nights sleep is valuable but that is really all you need to know because everyone tells me “they just want to feel better” right? Who are we kidding… 1/2 of you will sleep within a minute of how long I tell you if you knew it would decrease your bodyfat 1% so let’s address it. Stress increases cortisol which increases fat storage amongst other things. Appropriate levels of rejuvenating restful sleep decreases cortisol levels. There ya go, good sleep can make you look better naked. Sweet dreams!
So to recap, improve your vocabulary and understanding of food, eat more consistently through deciding ahead to prepare foods at unemotional times and lower your cortisol levels with a good night’s sleep… there ya have it.
Skill – 10 minutes to establish a 1 rm hang power clean (hip crease with knee extension primarily)
Strength – 5 x 5 Press… rest 90-120 seconds between sets
Conditioning – 5 rounds for time:
10 burpees over the bar