Todays work out
Warm up: Jump rope 5 minutes

1a. Kettlebell Military press w/ 70lbs  7 sets of 3
1b. Chin up w/ 70 lbs kettlebell on foot 7 sets of 3

2. Double kettlebell snatch + front squats 1,2,3 without putting the kettlebells down, 5 sets with 2 35lbs kb's

3. Kettlebell suit case carry x 70lbs, 3 laps on each side

4. Hanging leg raises 3 sets of 6

Diet

It's been a little while since I last posted, things have been pretty hectic. Training is going very good, I am focusing a little more on work capacity and endurance right now. My workouts and diet have helped me lose 3.5 lbs already, if I can keep strict on the eating I think I will be below 200 lbs in 2 months. My diet is really simple, it is more about following some basic guidelines doing any thing extreme. Here are the basic guidelines I follow:
1. Eat 4-6 small meals and snacks through out the day.  This helps me not get to hungry and curb sugar cravings.

2. Limit sugar.  I am a sugar addict so this is a hard one.  But too much sugar can spike your blood sugar levels and make you crave even more sugar. It is a viscous and unhealthy cycle.

3. Eat 7 or more servings of vegetables per day. Veggies are high in fiber, vitamins, minerals, and just about every thing else your body needs. What they are not high in is calories. This means you get full with less calories.

4. Eat protein with each meal. Protein digests slower than anything else, this means it keeps you satisfied longer than any other nutrient.  Protein also helps to stabilize blood sugar levels, that is important for sugar junkies like me. This does not mean you have to go over board with protein shakes. I like to get most of my protein from nuts, beans, and meat.

That is it for my diet. I do not count calories or starve my self.  I find that if you eat for health and train for performance your body will automatically look very good. You do not need extreme diets or super elaborate work out programs. Don't obsess about having to lose a certain amount of weight in a short time, focus on feeling good and creating healthy habits. Eat for health, train for performance, and let your body decide how you look.

Happy new year's!

I hope every one enjoyed their holidays.  I always enjoy getting together with family and catching up. I also really enjoy all the cookies and sweets that are so abundant this time of year. Unfortunately my body does not enjoy all the sweets, I could really feel a difference in my energy levels and mood (not to mention my waist line, I could barely fit into my jeans!).  I am exited to start back on a healthy diet. I am going to do the same approach as I used last year for diet, it really seemed to help me loose body fat with out sacrificing muscle. I will go over some handy diet guidelines in a future post. Any way what would a new years post be like without this years goals and resolutions.

1. Place in the top 3 in the Tactical Strength Challenge!

2. 200 lb. weighted chin up

3. Enjoy the small moments in life with family and friends

4. Start to like vegetables (I eat them but it feels more like torture than anything else)

I feel like all of these resolutions are with in my reach, but # 4 will be the most challenging!