3/19/2015

WOD

18 min of Movement
32 Feet- Foot hand Crawl on 2×4
16 Feet Farmer’s Carry on 2×4
and 10 Reverses with KB racked on 2×4

(5 reverses per side)

Continue through these three exercises until 18 minutes has passed

you can click the youtube link below to see an example of the movements….have fun if you try this one.  Slow purposeful and as always mind your movements!!!

https://www.youtube.com/watch?v=QM37K6DHtME&feature=youtu.be

perhaps a great blog Entry……. a catalyst

So,,,,I hop out of the car, in the middle of downtown, reach into the back of my trunk and pull an enormous box from it…a box which once held 48 four packs of Dove moisturizing unscented bars….I set it on the ground and stare at for a bit….ya think this will hold me?  I ask, sort of to myself, and sort of to anyone at all who is passing by…I don’t get any answers.  I look around, just a block away or so I see the “occupiers.”  Wow.  Is this what I have become.  Honestly, am I no better than these people? Staring at them I’m forced to admit to myself that other than the obvious amount of attention they garner, they do look to be very serious about what they are doing.  Perhaps as serious as a cat who hasn’t eaten in three days and will just not stop clawing your bedroom door.  But then you are forced to think, if I don’t feed the cat what is he really going to do about it?  I wonder if we have looked at them that way.  Honestly, what are they really going to do about it? The answer to if I’m better than them or not weighs in my mind a bit and I settle on..  Well at least I have a job, after all I’m doing this is on my off day  The thought makes me smile a bit, and I reassure myself that yes indeed, the box will hold me up,  well it should….

I stand up on the box and proceed to follow through with my plan….

Step one, take off my clothes…man I didn’t think it’d be so cold today.  Of course I knew it was going to be cold that day….sort of the point,,shock value you know…perfectly normal for the 24th of December to be cold.  Besides it’s much easier to attract attention to yourself in this kind of weather if you are standing around in just your knickers on top of a box, rather than fully clothed.

Step Two, start singing Man in the Mirror, crap, couldn’t I have picked a better song, maybe one that is a bit in my own key, that way I’m not getting looked at like one of those auditioners from American Idol that are just there to be on TV..  Although my intention there had absolutely nothing to do with changing myself, though the outcome might be a change for me as well, I thought the classic hit from old MJ would be a perfect tune to attract a crowd….and I was right

Step Three….just start talking….. I had never been more prepared in my whole life.  I’d mapped out my whole speech….I would spin a tale of such intrigue, of such shocking truth that the audience would be captivated, moved to tears even.  It would be full of suspense, heart break, betrayal, conspiracy,, and just when they thought the worst had happened the third act would push them to the point of giving up…and then the answer……and at last I’d offer them HOPE.   They would find such purpose in my talk, such inspiration that they would go through a change right then.  Right at that moment they would alter themselves and their own family trees for generations to come.  I would be amazing…..

It will be amazing…..

I was so ready.  Nearly sure that here right now at this very moment is what the better part of my life had been preparing me for.  I wasn’t cold, I wasn’t nervous, I was filled with the need to share..and give everything of myself to these 60 or 70 onlookers…..

and then I saw her……

Front Row, about my 10 oclock (just to my front left for those of you not acquainted with those directions)…she was bursting at the seams pregnant, it seemed she held just about all her impossibly petite frame could hold, Jeez her due date has to be…right now..  In fact it was an amazing sight to behold, and she would have been equally as beautiful as the fact that she was pregnant had she not been tugging on a Marlboro…..

What a shame…

Just to her right side my eyes locked with a man at least twice my age…his clothes were tired, his eyes worn…..he’d seen a lot, been through a lot, those tired hands clutched a paper bag that could only have held the cheapest bottle of liquor that the store around the corner sold….

Damn…

Just then a voice turned my head…..it was a school age child, her voice shrill and peircing….she was standing with her mother and brother, he was roughly the same age.  Mom was rather overweight..Huge..and it seemed she was doing the best to have her kids catch up and eventually surpass her.  Her children each clutched a burger of some sort in one hand and a meal full of happiness box in the other….it was the box that was creating the argument as it appeared that bro was trying to relieve sis of her toy…her toy or the french fries….wow…

The authenticity of what I was about to do finally sank in.

What could I possibly say to change this?  How could I possibly connect with these people…..how could I hold on to them long enough to pull them away from the commercials, the restaurants, the pizza, the wings, the beer, their cubicles?  What was I going to say today that would really do any good at all? Are they really going to listen to some half crazed, freezing, (albeit charming), half-naked man on a soap box standing in front of the biggest toy store in the world on Christmas eve????  Really, isn’t health and fitness the farthest thing from chimney mom’s mind…hell she’s probably lucky to make rent since Dad’s not around anymore to help….Weren’t most of them going to go home tonight, order out, plop in front of the television, and eat, drink, and be Merry….after all tis the season…..for heart disease, cancer, obesity…..it would seem.   How can I possibly change their minds????

I bowed my head in defeat, and took one foot down from the soap box…..I was finished….there was, in mind, no longer anything I had to offer them.  I had lost the game even before it started.

…then I saw him….

He was young, maybe 6, and nestled into his mother’s leg, but staring at me intently.  I perhaps imagined tears welling in his eyes, perhaps not, either way, he was the moment I needed.  In him I saw incredible things.  I saw a world were people cared for each other first, and found that in doing so it was really caring for themselves.  I saw a world where we didn’t settle for being lied to by the media, where we didn’t expect politicians to be half  true with us.  I saw a world where heart disease was as foreign to us as the bubonic plague…and damnit when you saw people at the mall, or Target, or in line for the bank…can you believe it they were happy, because they felt good, and lived healthy….amazing the things I saw in the young man’s eyes, once I made it past Spiderman and the Power Rangers…..and then there it was…..

HOPE………by god he wants me to talk…..

In that moment I wasn’t talking to a crowd of people any longer, I was speaking to him.  As far as I was concerned this little guy was going to be somebody important, and I was going to influence him right now…hell this little guy may even be president 40 years from now…how crazy of a thought is that…..

Rejuvenated I stood up on the soapbox, fully prepared to address my congregation……

Deep breath, here goes…  

” Ladies and Gentlemen, my name is Robert Edwin Vest II, and wow do I have a story for you……”

Losing Weight….having the uncomfortable conversations…

A touchy subject…..ranks right up there with politics, religion, and your momma…as far as things not to talk about, but I believe it is one of the most important discussions that we could have with our friends, families and even coworkers.

http://www.cdc.gov/nchs/fastats/lcod.htm
But according to the statistics on that page, the leading causes, by a long shot, of death in our country are lifestyle related…..in fact last year there were ten times as many deaths by Heart Disease than by Terrorist Attacks….yet our focus in the media would have you believe Osama was a far greater threat to the U.S. than Ronald Mcdonald…or for that matter than our own lack of self control. It’s not even just the media’s fault..while we fill ourselves up with triple vented frappalatte’s our topics of conversation are all to often completely unoriginal regurgitated samplings of what we watched on fox news or CNN, depending on which side of the fence we lean…we complain about our country as if it is an unloved uncle who comes to the family reunions, hungover if not still drunk, and sits in the corner mumbling to himself during dinner. We, for the most part, have little to no respect whatsoever for our government, if we did we wouldn’t accept the fact that they “lie” to us on a daily basis. You can not respect something that you believe is built on false pretenses. At any rate, the question everyone should be asking…..why are you continuing to eat like that when you know that it is killing you?

Is that harsh? Perhaps. Perhaps we might look in the mirror and ask ourselves the same question. I’m sure addicts of other drugs do it all the time. (I would like to think so at least) But somehow the high they get is so much better than anything else.

I know what you are thinking…”I am not an addict”

Yes you are. You are addicted to sugar.

Ok. Now those of you who still hung on, after all of that, how do I convince you through this post that you are indeed addicted to sugar, perhaps we can rename your addiction carbohydrates but in some ways that is a little 6 of one half a dozen of another…..I digress….if you do not think you are addicted to sugar, I issue a small challenge…go without it for 24 hours and see how you feel.
that means no:
Bread
Pasta
Muffins
Bagels
Cookies
Crackers
Rice
Potatoes
Cereal
Ice Cream
Candy
Milk
Yogurt
Juice
High Fructose Corn Syrup
Glucose
Fructose
Tums
Chewy Multi Vitamins
Most Drinks at Starbucks
Alcohol
…..just off the top of my head….oh…and of course no SUGAR

Give that a shot for a day or two and see if you don’t feel like mainlining 6 frosties from Wendy’s.

So there is what you have to give up…..although I’m thinking the term have to give up is crazy..it is kinda like …”what do you mean I have to give up Crack?” you should think look at that list of things that I “get” to give up…..how awesome is that? That small adjustment in your self-talk could make all the difference. Imagine how empowered you will feel when you start eating real food. Real food……think about that for a second….I am telling you by giving up those things and by eating these things, whole organic, colorful veggies, lean meats, nuts and seeds and a bit of fruit here and there….not only will you be eating well….but you will be eating the “real Food” that your body desires, and those foods are chock full of not only the macronutrients that you need most, fat and protein, but also plenty of micronutrients *vitamins and minerals* to boot….how crazy is that? A quote that has been tossed around I will paraphrase here…think of what you should eat like this. If your 15000 year old cousins from back in the day were to step into your kitchen today I would want you to eat only what they would recognize as food.

so……there is your assignment….what if we just do this..how about you start from tomorrow morning, and we take it day by day….

I can promise you this..after about 2 weeks of it…you will not want to go back……

thanks for reading

best of health

Nutrition…How to eat well..

I have long been wanting to post on this subject. I’ve reread my past posts on my other blogs that spoke of nutrition  and must admit that, as heart felt as they are, they fell short of their intended impact.  How does one reach out to a populace that only responds to answers they want not answers they need?  How do I craft an article so compelling that those reading it won’t simply say “Yeah he’s right, but I’m not going to give up pasta” but instead might actually give it up for 90 days, and see how much better they feel.  People don’t really want to acknowledge that there are really only two ways to eat.  There is simply eating the way that nourishes our body or the way that poisons it.  Period.  How have we come so far from where our distant ancestors were 10,000 years ago.  I mean how crazy is it that we live in a society where our food sources are so jacked up that we need people with advanced degrees to legally prepare a “diet” for us?  Really?  I can sum up how you should eat right now.  Organic: meat, veggies, little to no starches, nuts and seeds, and a bit of fruit.   Wait a sec Rob, you don’t have any grains on that list?    No, no I don’t.  Sugar isn’t there either.  “But I have to have my sugar” Umm.. actually no, no you don’t…actually out of the three macronutrients (fat, proteins, carbohydrates)  Carbs are the only one for which there is no dietary requirement.  That means if you provide yourself with fat and protein your body can make all the carbs it needs to function optimally. What qualifies me to make this statement?  Do I have a degree in nutrition?  Am I a Registered Dietician?   No, and hell no….. to be that I would have to believe that you need to eat whole grains.  Here is what I do know.  I have never felt, looked, or moved better than I do right now, and it has been over a year since I’ve eaten grains or sugar.  I’m leaner, happier, have much longer bouts of energy, have lower blood pressure and let’s get this one out of the way, the majority of my diet is fat…..wow….is that possible…..it is.   But I will tell you this, I don’t eat things that come in a box, or that have words in them that I cannot pronounce.  And I feel super good about it.   So in closing be willing to look at our history, look at how our waistlines have grown steadily since the agricultural revolution started, look at how our fertility rates have dropped, how our average height and strength has waned…..you would think with all the great commercials about how healthy eating grains are, and the fact that the vast majority of our american diet is based on it, that we in fact, should be the healthiest nation in the world…right?  At any rate I feel I’m starting to go on a bit too far.  Keep this in mind.  If you are interested in learning more, I’d love to sit and have a conversation about this with you.  You can reach me any time during the day at the box, 716.560.7438…..or stop in and visit.  Let’s keep this in mind.  Exercising without eating properly is putting the cart before the horse…

stay healthy buffalo