Basic Diet Rules To Live By

Thanks BreakingMuscle, you hit the nail on the head.  There’s really not all that many tricks, you just gotta do. Find the top 5 tips below. 

http://breakingmuscle.com/healthy-eating/stop-trying-to-hack-your-diet

5 Things You Should Do

There are a few hack-less practices that should be bedrocks for anyone on an eating plan for whatever goal. These are universal, simple, and timeless. With consistency, discipline, and persistence they will become second nature and easily added to any lifestyle situation.

 

  1. Clean up – You already know what to do when it comes to practicing healthy eating habits. Cut out the highly processed stuff, eat real, whole foods, and get a good variety form all macronutrient categories: lean proteins, complex, fibrous carbs, and healthy fats should top your grocery list. And one more note: go easy on the supplements—a little goes a long way.
  2. Prioritize protein – It’s a big ol’ no-brainer that you need to put protein at the top of your list. This is a cold, hard fact regarding any goal you set out to achieve. Protein builds muscle, provides satiety, and keeps your metabolism churning toward the positive direction. Determine protein needs (about one gram per pound of bodyweight) and then everything else will follow.
  3. Carb wisely – No longer seen as the bane of a dieter’s master plan, carbs are a necessary tool for the highly trained. As your body’s preferred source of energy, you’ll need to regulate the right amounts in order to practice responsibly. As a starting point go with between one and two grams per pound of bodyweight.
  4. Fat Is friendly – As the proverbial cat has ran out of the bag, fat is no longer the enemy it was once perceived to be. Healthy sources such as nuts, olive oil, nut butters, and avocado can benefit any eating plan due to their power to fuel workouts, create satiety, and provide certain hormone regulation which is key to a healthy metabolism.
  5. Relax – Lastly, try not to sweat the small stuff. Needling too much in the weeds of your diet will only leave you frustrated, overwhelmed and fed up. Once you decide on a diet plan, stick to it for a significant length of time. Time will be your best indicator of its success or failure.

Suitcase Kitchen: Stuffed Pork

Happy new year!  Yes, it’s still an appropriate pleasantry as this is my first real post of 2017.  I gather a mess of you are in the midst of a New Year’s Resolution or just trying to pick up the pieces after a messy (read: fun) holiday season.  I fall into the latter category.  Every year.

No need for excessive motivational words.  Long and short: Prepare.   There’s simply no better return on investment that having quality meals available.  You’ll be better in the gym, better at work, patient with your spouse, kids and will miraculously learn calculus.  I like pork, here’s a recipe.

If you need some motivation, check out my last motivational video regarding fitness communities.  We’re here for you.


I’ve been a little lazy on my posting in this space, but I remain pretty active on Instagram (@suitcasefitness) – follow me there.

Keep at it!

–  SF

CrossFeels and Fitness Friends

There’s something to be said about the relationships you develop through wins, losses, suffering, success – mainly, they’re pretty solid.  This applies to a number of experiences, but today, we’re talking about fitness.  No matter kind of physical activity I’ve undertaken, I generally have found good people and, importantly, life-long friends.  Plainly put:  fitness and the friends I’ve made along the way make me feel good.

The video that follows is just a silly aggregation of random clips give you a peak inside my head when I train, make friends, struggle, sweat…whatever.  Let’s just call it my internal theme music at the present time.

I have such a hard time understanding why people can be so obstinant to these types of lifestyle changes as it all seems like nothing but good in my book.  While I’m lucky to be surrounded by good people and coaches along the way, I don’t believe my experience is a singular one.  I’ve found that group fitness generally attracts supportive people.  Presently, I recognize that consistency across Crossfit affiliates as I travel for work.  I also notice these themes in OrangeTheory, Soul Cycle, Rev, FlyWheel and LesMills as examples.  The only place it never really happened for me was in the silent world of oversized headphones at a big box gym.

So yea, this is a little sappy and melodramatic.  You can deal with it.  Go make your own little highlight reel, won’t ya?!

Stay healthy my friends –

SF

SuitcaseFriends!  The Crossfit Games & Cali Drop ins

Aside from the sweet traps, washboard abs, sqaure jaws and thick thighs, the Crossfit community is arguably the best part of the Crossfit culture.  I have the authority to say this:  I travel, drop in, meet a variety of Crossfitters and the experience is generally the same: a welcoming group, looking to help where they can.  If you can imagine that this culture exists when you drop in to a gym with total strangers, imagine the connections you make with those you suffer with, week in and week out.

This is all a prelude to say thank THANK YOU.  I can take no credit for the write up that follows and must direct you to Ashley @aarnett3 (instagram).  She’s the be(a)st.  She and her motley crew took a week and change to attend the Crossfit Games and hit a number of local boxes in the process.

Take a read and a page out of her book if you’ve got your sights set The Games…as an attendee : )

Continue reading SuitcaseFriends!  The Crossfit Games & Cali Drop ins

Check This Breaking Muscle Content!

2 good articles worth a quick read:

Stick to your nutrition goals!
You know I’m big on making travel work for your routine. A nice article to follow with suggestions.  They mention Crossfit boxes being a good source for health minded people and I’d wager that other forms of group fitness can offer similar insights. Whether it’s Soul Cycle, Fly Wheel or Orange Theory, you can always find suggestions and motivation from these places.

Combine Sprints and Weight Training for Accelerated Gains 
Next, see this article about sprinting. Long story short, do it. Longer story, there’s more evidence that increasing your work capacity as suggested / popularized by Crossfit has many advantages beyond joining the sweet, sext spandex-clad cult I’m part of.

Happy trails!

Nutrition Wins, Workouts & Road Health Hacks

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