Breakfast – It seems most people don’t have the time nor the energy in the morning to make themselves the healthy breakfast they need.  I can already hear the groans and sighs.  Look, unless you are a trendy intermittent faster who thinks it’s really cool to pretend like you’re not hungry, start eating real foods in the morning.  Somewhere out there someone is reading this while enjoying their whole grain english muffin with peanuts butter, a bowl of Kashi Go-Lean, a banana, and a tall glass of orange juice.  To you, I say enjoy the huge blood sugar spike followed by the ensuing fat storage.  I don’t care that your Nooks & Cranny’s are made of whole grains, nor do I care that your orange juice is Florida’s best fresh squeezed with calcium.  Food is fuel and carbs are fuel, but you have a finite ability to utilize carbs before they decide to take the insulin train to fatville where Wilford Brimley is the mayor.  (Former Quaker Oats spokesperson, current Diabetes spokesperson).  I know Fat Bastard said “Carbs are the enemy,” but they’re not if you just put them in balance with protein and fats.  Cut the english muffin, not just because of carbs but because they contain gluten and lectins, which act as gut irritants in your body whether you believe it or not.  Nix the orange juice because you are consuming about 2-3 oranges worth of sugar in about 3 gulps.  Throw your cereal out.  Stop it.  Banana, sure, keep it, but you better throw in some friggin’ eggs.  I don’t mean egg whites, where you get about 3-4 grams of protein and zero nutrients.  THE WHOLE EGG and how about like 2-3 of them?  Maybe some bacon, ham, chicken, turkey, steak, tuna.  If you don’t eat eggs, that sucks, but stop thinking about breakfast as pancakes & waffles, and start thinking about it as a seriously important time to fuel your body considering you didn’t eat the previous 10 hours or so.  Here is a picture of my morning yesterday.

Website, Food & Coffee
Website, Food & Coffee

“But Tim, you have all the time in the world!”  Partially true, but couldn’t you wake up a whole 10 minutes earlier and scramble up some eggs, or sleep in and just pack up a morning snack the night before?  No? You’re lazy.  I’m mean.  Seriously though, and without being accusatory, think about what you eat in the mornings.  Let’s ignore lunch and dinner for now.  Focus on one meal.  Are you eating enough, too much, too many carbs?  Here is the nutritional breakdown of my breakfast.
3 Eggs Scrambled with 3 strips of bacon, 2/3 avocado, 1oz goat cheese, 1/4 cup wild rice, 1 strawberry, 1/3 banana.  Coffee w/ 1 Tbsp Half & Half
Total Fat –  60 grams (51%) – Probably a bit too much
Total Protein – 30 grams (25%) – Could have used a bit more
Total Carbs – 28 grams (24%) – On the higher side but not bad
I don’t count calories, but I’m sure there are a lot in my breakfast.  i also rarely eat rice, but it gives an omelette nice texture.  28g carbs is on the higher side for me, but I’m not too concerned.  A bagel has about 56 grams or double my entire breakfast.  I’ll be good for about 4-5 hours.
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PR’s – There were a lot of PR’s Wednesday on the deadlift max efforts.  Doug set a 40lb PR by pulling 325#.  Erin, Meredith and Karen all broke the 200# mark, which I think is phenomenal.  Steve got up to 350# and has 50# more until his goal.  PJ pulled 300# which was his goal.  Jeanne, who thought a 53lb kettlebell felt heavy, picked up 103# with ease.  I know there are a lot more that I am missing here, but everyone gets the picture.  Nearly all of the CF 908 members are getting stronger and that’s fantastic news.  Keep picking up heavy stuff.  It works!
Today’s Links –

Pat's mom deadlifts, so should yours.
Pat's mom deadlifts, so should yours.

Karen, seemingly effortless, pulls 205#
Karen, seemingly effortless, pulls 205#

Doug E. Fresh locks out 325#.  Nice Job!
Doug E. Fresh locks out 325#. Nice Job!

Schedule –

  • Foam Roll / Mobility Warm up
  • Burgener Down & Up + Elbows High & Outside
  • Pull ups – 10 minutes of Practice
  • Jump Rope – Double Unders – 10 minutes of Practice
  • Lunges – Walking 400m lunge.  Complete 1 1/3 lap around the building lunging. (Not recommended for Tough Mudder participants)
  • Stretch
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