3 January 2017

3 January 2017

Happy New Year!

Advice for the new year... I know lots of you have asked about another Paleo Challenge. The gym is not organizing and facilitating one this year, but that doesn’t mean you can’t make positive changes in your eating habits yourselves. Here are a few pieces of my unsolicited advice for you, if you’re willing to read it.

  1. You’ll get out of it what you put in it. If you only work on eating clean and lean 50% of the time, then you’ll only get 50% of the results you want. I’m sure there’s a meme out there that describes it better. So, know yourself, know what you’re capable of and try to stick to it. 

  2. Food Prep!- we’ve discussed this a ton before in blog posts. If you don’t have anything healthy prepared, you’re more likely to binge eat stuff that’s easy to grab. When you get home late from work it’s super easy to go through a drive through or even eat quick to make processed foods. But if you have a container already filled with 4 oz. of chicken, half a sweet potato and a cup of broccoli waiting in your fridge at home, it’ll only take two minutes in the microwave to heat it up and eat. Failure to plan results in a plan to fail. Again, insert a witty meme. But it’s real.

  3. Are you nuts about nuts? Are they your go-to snack? Handfuls of almonds, walnuts, macadamia nuts, etc...mmm….Think about how much you’re consuming before you do. A very very small handful of almonds (about 15 almonds) packs nearly 17g of fat. That’s like 3 meals worth of fat servings for some people...and you’ve just consumed it as only one handful of the many that are for your snack…

In conclusion… 

  • 1) If you want it bad enough, you’ll make it a priority, but you have to be real and just stick to the plan 

  • 2) For pete’s sake, have food prepared ahead of time and 

  • 3) Cut it out with all the nuts already!

For more scientific advice or guidance, try out one of these services:

Nutritional Wellness Center, Ithaca, NY


Working Against Gravity


Renaissance Periodization


There are lots of others out there too, even some more local to Central NY. Also, ask around the gym to find out if people have some helpful answers to some of your questions. We have over 100 members who are successfully hitting PRs regularly, something must be working… :-)

Workout of the Day

EMOM x20
1 Power Clean and Push Jerk

*Increase weight every 2 minutes. 

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