List of Paleo Foods
Here is the link that will help you understand what you SHOULD eat, should NOT eat and a few “in moderation” options. Hope this helps!
Day8 Update: Going great! I have had one “cheat meal” and decided I do not want to do that very often. Other than that I have been sticking to the diet pretty strictly. I have lost a couple pounds and feel very “light” and energetic. I have already seen a improvement in my performance. I have less inflammation, faster muscle recovery and seem to have more “umph” or power during my workouts.
My new favorite meal is 1 egg, 2 egg whites, 2 slices uncured organic turkey bacon, cooked broccoli, 2 thin slices of avocado, 1/8 c onions, 1/8 c peppers, chili powder, and a touch of pepper and salt. Mix it all together in a pan and you won’t be sorry!
You MUST try it:)
What I have been eating on Paleo…
“There are results or excuses, NOT both”
Breakfast :3 eggs (2 being egg whites)
One banana with 1 tsp Almond Butter
Lunch/Dinner: Organic chicken and a orange OR
Lean Pork chops with sauteed onions and peppers and spinach OR
Turkey Burgers with minced onions, garlic and peppers and broccoli
Snacks: Turkey, tuna, olive oil, oregano, raw almonds, grapes, hard boiled eggs
That pretty much sums it up! If that seems boring to you then you need to remember this….
The leading cause of death in the US today is Heart disease that is mostly caused by the stress we put on our bodies from eating poorly, not exercising enough and lack of sleep. Do yourself a favor, don’t kill yourself with a heart attack or diabetes (#6 leading cause of death in US) because you couldn’t stay away from the pasta, rice, bread and sugar. Is it really worth it? If you don’t care about your body, I am sure your mom, dad, sister, boyfriend, wife, etc. does!
When you look in the mirror are you happy with your body? If not, then DO SOMETHING ABOUT IT. I don’t care if you are 100 lbs overweight or 5lbs heavier than desired…quit eating junk! If you are someone who doesn’t eat breakfast, then start. If you snack on foods full of flour/sugar (including the not so obvious granola bars, special K cereal, crackers, dried fruit, chocolate covered (blank), pretzels, whole grain muffins, wheat bread, bagels, yogurt,”vegetable chips” (the people who invented these are really good marketers and have stolen your money because they actually made you believe you were eating veggies in a chip form HA)…and the list goes on. If you have specific question about certain items please feel free to comment and Personal Trainer Lindsey will be more than happy to help:)
In a nutshell, to get healthier you must start eating healthier. Exercising is NOT ENOUGH although its a good start. If you don’t exercise regularly then design it into your schedule. There is absolutely no excuses not to! “
Update: Day 3 of Paleo Diet
Felt GREAT in the gym yesterday! Had tons of energy throughout the day and felt really strong. Although, the downside is I went to bed with a headache and woke up with one:/ Also my stomach has been a little “off” if you know what I mean lol. I am going to assume it is my body trying to adjust? I am not too worried about it considering the pros are outweighing the cons.
I am still working on adjusting my portions because I have been eating wayy too much fat and a tad too many carbs (2 bananas is too many when you are trying to eat less than 50-60g a day) and those almonds added up fast! I will share my daily food intake when I get my portions figured out a bit more precisely (most likely by tomorrow).
Also for those of you looking to lose weight, I have already had someone tell me I look like I lost weight and its only been 3 days with not much to lose in the first place! Pretty cool huh?!
Stay tuned for some paleo recipes. I know for sure I am making turkey burgers tonight on the grille with garlic and onions! No bun or cheese of course;)
Paleo Diet has Begun!
Day 2 of eating Paleo. What is Paleo you ask? In a nutshell it is eating only high quality (organic) foods the caveman would eat.
Fresh meat- The cattle should be fed grass, chickens have access to greens and insects only. Fish should be wild (or at least fed what wild fish would eat)
Eggs-Most important component of Paleolithic Diet in my eyes because they are the easiest, least expensive form of protein.
Veggies-All veggies are encouraged except green beans and peas because they are categorized as legumes. Potatoes are not allowed!
Fruits- avoid dried fruit and fruit juices. If trying to lose weight stick to the lower cal/sugar fruits.
Nuts and Seeds-All nuts and seeds except peanuts (legumes) are allowed. NO DAIRY!! Unsweetened coconut milk can be used as substitutes for dairy. If trying to lose weight try and limit intake to 4 oz/day of nuts and seeds.
Remember….NO GRAINS, NO DAIRY, NO SUGAR! The purpose of this is to fuel your body with high quality foods. Our bodies do not have an easy time breaking down these prohibited items. They were not designed to so why eat it? In today’s society our food is filled with all kinds of “garbage” and where our food is grown, caught and cleaned is gross! Paleo in a Nutshell Part 1 -this video will give you a better understand of what I mean!
I figure what we put into our body is what we are going to get out of it. If we want to perform well, whether it be at the gym, in school, or at work we must fuel our bodies with proper, fresh/organic nutrients. Not to mention, if you are trying to lose weight/lean out this is the BEST/HEALTHIEST method!!
I have chosen to finally give this method of eating a shot considering I am trying to qualify for the Crossfit Sectionals. I STRONGLY encourage any elite athlete to try this and give me feedback. So far, a mass percentage of the people I have talked to who have tried this swear by it!! I will keep you posted with recipes and my progress.
Feel free to comment if you are a “paleo expert” and have any tips/words of encouragement/recipies for personal trainer Lindsey or anyone else trying or wanting to try Paleo.
2nd Place Iron Curtain Crossfit Challenge RTG style
This weekend competition was one to remember. 4 grueling workouts from 8am-9pm that resulted in some bootie whooping as well as getting my own handed to me. Other than Oktoberfest I have never pushed myself to this limit. I can barley walk but its totally worth it haha.
I want to give a shout out to Leo for putting on a great competition and to all the women that made me wish I was them aka Leah, Wendy and Brit;) I love myself some good competition. The best part was all of the support from Firebase! Thanks again to everyone.
I ended up in 2nd place for the RTG (Road to the Games) class. It was a humbling experience that only makes me want to get in that gym and work extra hard on my weaknesses. Crossfit highlights strengths as well as weakness and I sure know what I need to work on. Crossfit Games here I come!
Stay tunes for more pictures from the evet and maybe even some videos!
40 Chest to bar pull ups
Breakfast for Champions
What does Personal Trainer Lindsey Love Gallucci eat for breakfast that satisfies her hunger, has a healthy ratio of carbs, protein and fat that also keeps her full for hours? Below is one of my favorite breakfast.
-3 eggs scrambled cooked with Pam. (2 egg whites and 1 whole egg) – Source: Protein
-1 oz of low fat cheddar cheese melted – Source: Protein (not the best source but I love cheese)
-1/2 banana or a whole banana if they are the tiny ones (Some people say this fruit is too high in sugar and I tell them to first cut out their Reeses cup, hot chocolate, granola bar, cereal, pasta, rice, coke, beer, FIRST then they can worry about the sugar in a banana) The potassium is grand for athletes:) – Source: Carbs
1 tsp of Natural Chunky PB or Almond Butter or a handful of almonds aprox 9 nuts (almonds are the most nutritious nut for you because they have the best kind of “good fat”) – Source: Fat
Coffee (prepared at home) -Can’t live without my caffeine!
2 Fish Oil Supplements
1 Women’s GNC Multi Vitamin
1 Vit Shoppe Digestive Enzyme
HUGE cup of water
You will be amazed with how satisfying this breakfast is.
*Note: This breakfast is designed for an active averaged size female. Males should up each nutrient source a bit.
How to Prep for Competition
Before competition day there is a lot of protocols to consider. First and foremost you need to make sure your diet is under control. I stick to the zone diet religiously starting 6 weeks prior to competition. I also recommend going Paleo.
-About 4 weeks prior I started doing 2-a-days or 3-a-days a couple times a week (3 days of work and 1 day of complete rest). At least 3 hours in between every workout.
Week 3 I was sticking to 2-a days only twice a week including heavy strength and endurance/speed work or just once a day with a rigorous long workout. The other days were my normal routine or rest.
2 weeks prior I start hitting total body hard 4-6x week and making sure I took a full day of rest when my body tells me to. Usually about every 3-4 days.
The week of competition….The first few days I hit it HARD…then I start practicing the movements I am not so good at and focusing a lot on body weight movements. 3 days prior to competition I completely taper off with a light jog or cardio type workout that wont leave any lactic acid in my system and a full body deep tissue massage by Lise. Its all about practice makes perfect at this point. The week before competition you should really focus on maintaining diet and exercise. Do NOT do anything that is majorly different. The biggest mistake athletes/people make is they start a new diet, “up” their weight, work out harder than ever, or take diet pills/diuretics and/or start drinking coffee/cafine/muscle building supplements. This is NOT the time to being trying anything new. For best results, do not try anything new unless you start at LEAST 6 weeks prior to competition You will only do yourself a disfavor. Trust the Fitness expert.
Iron Curtain Competition in 4 days!
The time has come to compete once again…Iron Curtain November 21st, 2009, Longwood, FL @ Crossfitevolution.
Here is the craziness I will be competing in this coming Saturday. If you are local you should come check it out!
There are 3 “weight classes” per se. The first one is “scaled” which is more open to beginners. The next one is called “Rx” which is crazy tough for all the experienced crossfitters who can haul some weight and rip some speed. The last one is called “road to the games aka RTG” Which refers to people with amazing talent and ability to do things that not many people can that will mimic going to the actual Crossfit Games (what most of us bust our butts so hard for so we can compete with the “big dogs”)… Such as a muscle up, handstand push up and a pistol.
Muscle-up
I have not decided which class I will be competeting in. It will depend on how the week goes with training and tapering considering I have been pampering a ankle injury for the last two weeks. Either way I am read to kick some BOOTIE and am leaning towards the insaneness of the RTG WOD’s! I figure if I am able, what is there to lose?! From what I hear not many men or women will be able to compete in the RTG because the WOD is too challenging. Even more of a reason to compete!
The workouts are described below or you can check out the Iron Curtain Blog for updates or more info.
The Good, The Hard & The Painful
The Singlet: aka 1st Workout
From the ground to overhead anyhow – 1 RM.
10 min cap
The Couplet: 2nd WOD
750 m Row
75 Thrusters (Men use 45 lbs, Ladies use 35 lbs)
For time
15 min cap
The Triplet (RTG Class only)
How many rounds can you do in 7 minutes of:
2 Muscle Ups
4 Handstand Push-ups
8 Pistols (total reps)
The Chipper (Rx/Scaled)
10 OHS (95/65)
20 Squat Cleans (95/65)
30 Push Press/Push Jerk (95/65)
40 Pull-ups
50 Wall Ball shots (20/14 to 10′)
60 Double Unders
70 Sit-ups (Abmat, unanchored)
800 m Run
(30 min cap for Rx, Scaled will go first as one big group & we’ll go till we finish!)
The Chipper (RTG)
5 Rope Climbs 15′
10 Squat Snatch (115/85)
20 Squat Cleans (115/85)
30 Push Press/Push Jerk (115/85)
40 Pull-ups (Chest-To-Bar)
50 Wall Ball Shots (20/14 to 10′)
60 Double Unders
70 Sit-ups (Abmat, unanchored)
800 m Run
(30 min cap)
There is is ladies and gents. Stay tuned for my workout prep for the week and check back after the weekend to see how I placed! This will be a fun one because it is local, therefore a lot of my friends will be competing from gville and Crossfit Firebase including my wonderfully beastly boyfriend Casey Jenks aka “man child”. We WILL be ready!
white boy with them ups
Everyone NEEDS a foam roller
Do you have joint pains? Are your hamstrings tight? Do you ache when you wake up in the morning? You need to invest in giving yourself myofascial release aka “foam rolling”. Below are some reasons why you need to foam roll and how it benefits you before, during and after your workout.
Myofascial release is a form of a deep tissue massage that breaks up scar tissue and muscle tightness creating a broader range of motion in your joints and muscles. It can also help with your posture and it takes the boring out of stretching. This will benefit you greatly whether you are a runner, power lifter or just your “average Joe” at the gym. If you can’t justify spending hundreds and thousands of dollars on deep tissue massages every month, why not invest 10 bucks to buy yourself a foam roller and do it yourself.
I didn’t really believe in it when I first tried it because it hurts like crazy and I felt like I was going to bruise from it not to mention it is totally awkward. Appetizing huh? Hear me out… then I saw that Mickey Marotti the Head Strength and Conditioning Coach at University of Florida Gators making his athletes use it on a consistent basis. I thought, “It must be doing something right considering the Gators have the most talented athletes out there”. I despise traditional stretching so I gave it another shot, and after consistently foam rolling after every workout, the pain got less and less and I saw my ROM increase drastically! I have clients who swear this is why their hip and knee pain have gone away. Clients also notice their posture is getting better. It’s not a quick fix but over time your body will love you for it. Traditional stretching can only get you so far. So step up your game, pick yourself up a foam roller (or actually use the one at your gym) and commit to using it at least once a day.
It can be used in the morning to get blood flowing through your body and take the stiffness out of your joints. Especially if you sit a desk all day you should focus on your hip flexors. You can use it before your workout to loosen up your muscles or after to help relieve the stress that was just applied to your muscles and joints during your workout.
I recommend focusing on your IT Band (tendon on the side of your leg that is tight in 95% of everyone I see). Men should focus on their pecs and lats. Anyone with any kind of back pain/discomfort should spend more time in this area. Runners should focus on their ITB, Hamstrings and calves. Lifters should focus on the same including glutes and quads.
Read this article to see all of the different ways to make the most of your foam roller. This article has descriptive methods of how to use your foam roller and will help re-emphasize all of the benefits of myofacial release. Trust us Personal Trainers on this one, its worth it!
