This week, we prepare for the challenge which starts in just 5 days.....soooo clean out the potato chips from your pantry, all the milk in the refrigerator and restock with the list below. It is that simple. Now in the spread sheet below, add your favorite veggies or eliminate anything you don't like. I happen to stay within the bracket of just a few and I don't get bored because I interchange them a lot and cook them in various ways. With that said, your spreadsheet is tailored towards your likes (cause you took off what you didn't like....got it? Cool). Now, go from left to right on the page and your have a protein, a veggie, a fruit, a nut/seed (as a snack or part of a meal), oil to cook or garnish with, seasonings to add flavor and a beverage. Even if you have no clue how to cook these foods, please don't say you don't know what to eat. The issue is HOW to prepare them right?
The spreadsheet/food list and the workouts are posted in our google group which is listed below. Our images will be in there (our sexiness on display for our eyes only *wink*)
Please note that I am not in anyway suggesting that you starve throughout the duration of the challenge....if you are hungry, please EAT any food from the prescribed list. DO NOT STARVE YOURSELF. Snack between meals....cherry tomatoes or baby carrots are great to have between meals (I personally have these lavishly between meals).
Eat only what's on the prescribed list (if you fall off the wagon, it's OK....just get back on)
Eat, Eat, Eatttttt....especially if/when you feel hungry
Do not purge during this process
Pictures do not lie...send your pictures within 3 days of completing the challenge...(the same type front and side in the same type of clothes you took your original picture in).
Try to get organic cuts of meat and for those of you who are non chicken, turnkey or beef eaters, I took care of that as well. All lean cuts of meat, fish, seafood and eggs you can eat
No GRAINS or cereals at all (if you are not sure, google grains for a list and stay away for 30days and see what happens next)
No beans or peas (legumes)
No dairy products
NO SUGARS including no artificial sweeteners - no agave, no honey, no molasses...got it? Good *wink*
DO NOT overdo it with the nuts please (speaking from experience here)
Avoid starchy vegetables eg. potatoes
(Any questions or issues, please feel free to contact me here or via email) A youtube video will soon follow to clear up any confusions or to answer any questions you have...so ask away.
The Paleo Challenge is just 12 days away. And I am receiving mixed emotions, as I expected. Change is inevitable, but no one said it was easy. So I initially set out to write this week about the benefits of doing the Paleo Challenge when I read the most startling article. And I was relieved...I no longer had to tell my dear friend that living this clean lifestyle was not against the beliefs of God (*raised eyebrow*), nor do I have to convince someone well over her weight that this lifestyle would help eliminate her aches and pains and finally, to my friend who calls my food "cardboard"....yes, this one is especially for you.
[Before I begin, I would like to say...I ate and still occassionally eat burgers (portabella mushrooms instead of buns though), I ate snacks just like the next person, I also ate many types of healthy breads etc. I am not judging anyone for loving what they love, I am just indicating there may be a better way to eat, a less processed way to live.....I was overweight AND although I loved working out I did not see a significant difference.]
In this article, it shows how fast foods do not decompose. It claims that the items in question are held in a museum for display since 1989 and to this day it still has not decomposed. This may seem fascinating to most, but not for me. I started thinking of all the bread I've consumed, possible produced by the same company or one with similar practices (that stocks the Burger King and Mc Donald's and other fast food chains). Imagine there is so much chemicals in the food mold won't engulf it?
My pre-paleo days were filled with 12 grain and Ezekiel bread, which both have a 2 week shelf life or longer if refrigerated. My fascination then became, if after so many years it hasn't broken down to nothingness....what lasting effects did it leave in my body.
Now I practically cook almost everything I consume and although this may seem unrealistic to most, where there's a will there's a way. I cook most of my meals in minutes and typically outside of my kitchen (put it in and walk away sorta system).
This is where the expression: KNOWLEDGE IS POWER comes to mind. Don't feed yourselves or your children this crap, and I'm not just talking about fast food. I'm saying processed foods, cause they are produced by the same companies. And to those of you outside of the United States, don't think you're exempt...read your labels. Make an informed decision about your health and the lives of your children.
The Paleo Challenge may seem difficult, impossible even but your life is worth every day you choose to eat clean and stay active. People used to commit suicide by slitting their wrists, consuming poisonous substances, jumping off a bridge even...those were their choices. And though it's sad and unfortunate...it was THEIR CHOICE. Don't slowly commit suicide because you like the taste of pringles or bread, decide that you are worth it and make a change. It starts with YOU. And now you know, so YOU decide.
The Paleo Challenge starts in 12 days.....
See attached link for the article about the burger that won't decompose, view the CNN coverage also.
The Paleo Challenge is right around the corner, so here's some motivation to get your mind right for the journey.
There are a few things I would like to reinforce:
Nutrition is KEY - if you don't feed your body properly, you can't push it to its limits to endorse change. You would actually be stressing your body and breaking it down.
Always keep moving - create a workout plan with appropriate rest days and stick to it. Don't stall for a week or two....EVER.
You must destroy in order to rebuild - A brand new building isn't constructed on top of an old building. The entire lot is usually cleared out, to make room for the new structure.
If you don't think that you can't I'LL give you a good reason to keep going.
INTRODUCING: SHANI ARIEL MOJICA
This is Shani on March 21st 2009 - frontal view and side view.
Shani was plagued by bulging waistline from a young age, tipping the scales at 215lbs by the tender age of 17years old. Shani is a living example that ANYTHING IS POSSIBLE. Most people may believe, they were born to be plump...big boned, could never be smaller, their parents are big, their family....blah blah blah.
Ok to the nay sayers:
This is the: Optimum Nutrition/American Bodybuilding Sponsored Athlete AND The Miss Bikini Universe 2010..... Shani Ariel Mojica
CONGRATULATIONS Shani, you looked amazing this past weekend while competing at the Tribeca Theatre. This is her third competition and her entire story can be read at www.bodyspace.com/shaniarielShe is a sponsored athlete guys, determination and confidence came during the journey and it stuck till the end. She was glowing on stage and there are many others like her. My friend who competed that day as well, was 250lbs and now wears a size two, one woman had a back injury and couldn't walk much less for lifting weights, wearing heals and competing....they all did it, and so can we.
I just need your dedication for 30 days, try it my way and prove me wrong....Don't let Shani's story go to waste, discipline and determination are key. Feed your body right, and move....move.....move all the way to a healthier, leaner, happier you. Free your mind from everything that you think you know and open yourself up to possibilities of a awesome future.
PLEASE NOTE: I am not promoting bodybuilding, I am simply showing you that people have different goals, Shani wanted to be healthier, and decided to compete. I am just promoting a healthier lifestyle choice....one that should be seriously considered!!
Don't forget to subscribe to the youtube page: karlenex.
To those of you interested in the paleo challenge, please send your before pictures to karlene.x@gmail.com, the website: kilterathletics.com will be up and running soon so stay tuned.
Traditionally the "Ladder" interval workout is an incremental change either ascending or descending of a particular exercise. For example: You're doing push ups, in 1 min you do 1, min 2 arrives you do 2 and so on until you can't do anymore.
For individuals new to working out, do the following:
* Do a 4-5 min warm up incorporating stretching within the 1st min, a step touch, grapevine or knee to chest (without hopping) and lastly do something intensity (if you choose) like jumping jacks or high knees with a jump.
* Walk 1 mins in one direction and take 1 min to come back to the starting position. Now using the "Ladder" concept, do 1 squat, walk again then come back and do 2 squats etc. Rest as needed, also please hydrate during this process. Build up to 5 reps, then do the same in descending order.
Remember to keep your weight in your heels at all times and if this is difficult for you, sit in a chair and get back up quickly (yet keep your balance, almost like a but tap on the seat). Also don't allow your knees to come inwards or over your toes. Chart your progress: how many reps and rests you needed within a 15min period.
For the more experienced/advanced individual, do the following:
* Do a 4-5 min warm up of your choice, I would still recommend not going into high intensity until the very end, maybe a light jog (if you choose)
* You will be doing two moves, the push up and the squat. For the push up, there are progressions/variations. You can either do it on the wall or on the floor, you chose your difficulty level here. If you choose to do them on the floor, you can have your knees bent or straight. Remember to keep your head, shoulders, back and butt in alignment, so no slouching.
Your reps for your "Ladder" move are as follows:
5 push ups, 5 squats
10 push ups, 10 squats
15 push ups, 15 squats
20 push ups, 20 squats
Do as many of these in 10 mins. Recorder your reps and time, so when you do this again, you can chart your progress. Hydrate when needed and also, should you feel to rest fight it as much as possible, but if it's inevitable take a short break and get back to it....as many reps in 10 mins remember.
For all levels, be sure to cool down. Do not stop the movement and sit down, stretch the muscles worked. Calf, hamstring, quad, bicep, tricep muscles....give them a nice stretch before hitting the shower, they'll thank you for it.
Be sure to check out my nutrition suggestions on www.youtube.com - karlenex
Some of us have a love affair with sugar. It's a fact...so take a good grip of these facts and determine for yourself how much or how sweet sugar really is:
Sugar can supress the immune system
Sugar can cause juvenile delinquency in children
Sugar can cause hyperactivity, anxiety, inability to concentrate and crankiness in children
Sugar can increase reactive oxygen species (ROS), which damage cells and tissues
Sugar can lead to ovarian cancer
Sugar can cause osteoporosis
Sugar can cause arthritis
Sugar can lead to alcoholism
Sugar can cause to tooth decay
Sugar can cause vericose veins
Sugar can cause hemorrhoids
Sugar can cause toxemia during pregnancy
Sugar can increase cholesterol
Sugar can contribute to diabetes
Sugar can cause cataracts
Sugar can ruin the sex life of both men and women by turning off the gene that controls the sex hormones
Sugar can cause obesity
Sugar cause inflammation
Now this is just a handful of reasons why sugar is not the best thing for our bodies. Sugar is naturally found in various foods, but to keep the shelf life of certain items more sugar and even sodium are added. When we consume these goods any number of things can happen (all in the bad sense) when coupled with inactivity, genetics, lifestyle, sleep and a number of other factors.
Some time ago, our society was made up of mostly slender people. Overweight people stood out amongst the crowd. Now the reverse is true, it is especially sad when we are facing an obesity epidemic in children. People are claiming to be "born fat" these days...it has nothing to do with what they're putting in their bodies or their lifesyles in general, but soley to do with genetics. Which in my opinion is vastly incorrect. We may not be able to change our height or the color of our skin or eyes...but because your mom/dad died with high blood pressure issues, obesity related problems including cholesterol etc, doesn't mean you have to. Change is necessary sometimes to carry on a species. In our case it's absolutely true.
Think about your choices and when you choose something rich in sugar also think of the consequences your body will then have to face.
Visit youtube, search: Karlenex and enjoy.
Change will come, if only you allow yourself to change.
Resources: Suicide by Sugar by Nancy Appleton, PhD and G.N. Jacobs
Here's a great way to start getting Summer ready: Your 30 day workout, Diet/Beauty tips below:
For the next 30 days do the following: (no excuses) Workout Title: TERRIFIC TWENTY-FIVE (THIS STARTS TOMORROW MAY 12TH, 2010)
25 push ups (start with knees on the floor if full body extension is too hard, butt, head, shoulders, legs are all level)
25 squats (legs shoulder width apart, toes turned out slightly, butt down, shoulders back, back ached, go below parallel)
25 sit ups (legs at about 30 degrees, back, head and shoulders are aligned, go all the way down and all the way up. Tip: tighten your stomach and hold your breath when you come up, quick inhale on the way down...repeat)
25 jumping jacks (clap your hands at the top of each jumping jack)
25 lunges (90 degree angles for both front and back legs, knees DO NOT slam to the floor ever)
25 burpees (keep your butt down, knees drive into your chest with each leg cycle)
25 sec push up hold (get into push up position, straight legs, straight arms, butt down, head, shoulders and butt are in one straight line, hold this position for 25 sec)
It is not going to be easy if you are not accustomed to working out, but be patient with yourself. This requires no equipment and not a lot of space. This can be done right next to ur bed as u get up in the morning. For the 1st two-three days, take as many rests as you need....then push yourself to finish all 25 in one shot. Find a rhythm, stick with it and when you feel like u can't do anymore, tighten your stomach and dig in further. So, let me know how it goes.
In 15 days: take it up a notch by timing yourself, remember you are doing this everyday, so write your time down on day 15, 16, 17 and so on, and see if there is an improvement on day 30. I will be putting up my scores as well. (Don't be afraid, we all have a starting point and yes, I need to do better as well.)
Beauty tip:
Check out this link to find what works best for u or what's in your part of the world:
http://www.cosmeticsdatabase.com/browse.php?category=bar soap
For body clensing try: Kiss My Face, Olive Oil, Fragrance Free
Diet tip:
Last week we reduced out juice intake and eliminated sodas, substituting these with water. This week, cut out fried/processed foods and potatoes/potato products. That includes chips, french fries, home fries..., irish potatoes, english potatoes, sweet potatoes anything made from potatoes. A healthy sub for potatoes: squash of any kind. Dig in.
Tomorrow I'll upload a workout playlist that you can try...
All roads lead to SUMMER 2010, so let's enjoy bike month in a low cost, fun fashion shall we??
So I got to thinking, how can i get ready for Summer, enjoy Bike Month and have fun all at the same time without breaking my pocket on having to buy a bike and special gear (shoes, clothes, water bottles etc). Daaa, spin studio right? YESSS...ok, so I did some research and got feedback and here's the studio I chose and why. Introducing FLYWHEEL SPORTS....
This spinning studio was described as "THE ULTIMATE SPIN EXPERIENCE"...
Here were my findings:
The staff is professional yet friendly, if you are a regular...they call you by name. (Not a factory/plant atmosphere)
Things that are free that most other studios have you pay for: water, spinning shoes and towels.
The ultimate in clean studios, spacious with an adjacent yoga studio (post workout...ahhhhh)
Personal amenities provided and get this, the bathroom is not the changing area...if you don't want it to be.
Three-tiered stadium seating
Technologically advanced spinning equipmentPerformance logs (tracking performances per ride)
Competitiveness taken to a new level, race against your neighbor if you dare.
Convenient locations at JCC on 76th Street (Upper West side) and in the Flatiron district on 21st street
For all of this the cost must be out the roof? WRONG!!
They even have discount codes, unlimited memberships that don't dig into college funds.
Ok so that said, I will be going back....again....and again....and yes...again. Here is the link to the events for Bike Week, so enjoy my fellow health/fitness fanatics.http://bikemonthnyc.org/events
