Sunday, February 05, 2012 DAY 6

MONDAY

OK so after reviewing the logs, I have a few tips.  Dev, I’m glad you are eating protein for post workout now, but I literally laughed out loud when I saw bacon.  Bacon definitely wins in taste over a chicken breast or egg whites but they offer more protein.  Also, a few of you are loving dates!!  Just remember sugar is sugar, no matter what form, so I would cut those out of the diet for the remainder of the 30 days.  Henlin, I really wish you could quit your whey addiction, but I am so happy to see that you are eating more! Casey,  a gust of wind will blow you away if you don’t start consuming more calories!  You are one of our top athletes!  It’s time to eat for performance!  Bethany, Candace, and Kristy,  the food logs are looking great.  Practice variety so you don’t get burnt out on eating the same thing.  Candace, until I googled garden fresh meatball, I thought you were eating something like a Boca Burger.  Nice to see you are utilizing sites like Everyday Paleo.  Last but not least, John E.  Are you doing the official challenge?  I’d like to see you make some minor changes.  One being we need to find more vegetables that you like and we also need to switch out the peanut butter for almond butter.  Sweet potatoes are carb dense, so eating too many will catch up with you in the long run and not the way you want.  To put on mass you need more fat and protein.  Get with Johnny or me and we can talk further on it.  Lance, love the military time.  I have no clue when you are eating but it looks good.  GK, DON’T skip breakfast!  Other then that, great job.  KEEP UP THE AWESOME WORK EVERYONE! -Amber

Inspired by Mrs. Carol.  This is an example of a healthy breakfast.  It has everything you need plus a little treat.  This is 2 poached eggs, 1 piece of bacon (yum), 2 tomato slices, 1/2 avocado, 3 strawberries, and a few slices of sauteed bell pepper.  Breakfast is the most important meal, so make it count.  According to the Whole 30 it can also be one of your biggest meals.

Workout of the Day
Back Squat 3x3

Then

A special request from Brad.  He actually missed this workout both times we did it!

“Jack”

20 Minute AMRAP

-10 Push Press (115/85)
-10 KB Swings (53/44)
-10 Box Jumps (24,20)

See what you did last time and try to get 1 extra round!