Winning (for Warriors).

Good morning, friends, and happy June! It's been a long (shitty) winter/spring, but it looks like summer has finally arrived in Rochester. Inspired by Charlie Sheen, I'm going to be doing my best to "win here, and win there" this summer (Attention: Fairport Village Inn Softball...SACK UP!). I urge you to do the same, and I'm not just talking about slow-pitch softball; a new month and new season can mean a fresh start in any aspect of your life. You just have to want it to.

It starts with setting specific and attainable goals. Think about what you want to achieve today. This week. This month. By this time NEXT YEAR. What's stopping you?! Nothing stands in the way of a warrior. Personally, my goals for the month of June are:

- Get re-certified in AED/CPR and finish studying for NASM exam so I can take the exam in July

- Beat my time in the 5k for Kenya at the Stroll for Strong Kids 5k on June 4*

- Enjoy the sunshine (friends, family, workouts, etc.)

- Avoid grains**

- Try new things (not exactly "specific," but this world has so much to offer, it would be a shame if this weren't on your list, too.)

* This Saturday I will running for Team Cody in the Golisano Children's Hospital Stroll for Strong Kids 5k. Cody is my girlfriend Michelle's 4 year old nephew. He has Williams Syndrome and he is awesome. You can visit Team Cody's page and donate to the Golisano Children's Hospital here. Better yet if you'd like to participate in the run, feel free to join the team (Michelle will run with you but I'm not waiting up).

** Dietary carbohydrates are arguably the most controversial issue in the fitness and nutrition world today. I have yet to develop a definitive opinion, but I know certainly don't agree with the food pyramid recommendation of 6-11 servings of grains daily. This month I'm making a strong effort to embrace the Primal lifestyle as described by Mark Sisson of Mark's Daily Apple. As I described in my first post I generally avoid carbohydrates anyway, but I'm going to attempt to eliminate cereals and grains for the entire month. Check out this video for my reasoning.

June 1 was easy. I fasted until 3PM and here's what I ate afterward:


3:00PM - can of Wild Planet tuna steak (with 40g protein and 15g fat, including 3460mg of Omega-3 --- more on fish and essential fatty acids in a future posting, I promise), ~2 cups of steamed broccoli


5:30PM (post workout) - 1 scoop of all natural protein blend (equal ratios of whey isolate, hydrolyzed whey, micellar casein) in 12 oz. organic whole milk (future posts: dairy fat and when to go organic), 1/3 of a large sweet potato


7:30PM - 3 whole hard boiled eggs, small (~3 oz.) bison steak, ~1.5 cups steamed asparagus, ~1.5 cups spring mix dressed with extra virgin olive oil and apple cider vinegar 


9:30PM - 3 egg whites fried in coconut oil, another small bison steak, ~1.5 cup spring mix dressed with half of a mashed avocado


I'm going for another "win" today. As for you, set those goals and don't let anything keep you from reaching them! In fact, share them in the comments section. I really would prefer to derive my postings from comments, questions, and suggestions from you folks, so please let me know what you're thinking!


As always, WOD:


Strength: 6 x 1 dead lift (progress to *max*)
Work capacity: As many rounds as possible in 10 minutes
   - 9 hanging leg raise
   - 15 pushups
   - 21 box jumps (20-24 in.)
Durability: 3 sets of any twisting core exercise


"Success is not final; failure is not fatal. It is the courage to continue that counts." - Winston Churchill