September Body Weight Only Training

When I returned from Colorado Springs on September 2nd, I had just completed a month long journey with the kettlebell snatch, although I didn't hit my goal number of 5000 snatches with a 20kg bell (only did 4000), I did learn a valuable lesson and I did feel like a vagina.

I decided my next training journey would consist of body weight only training and something brand new to me, "crawling."  I followed the 100 Push Up Program set and rep scheme.  Performing Push-Ups, Squats and AbMat Sit-Ups.  I would also train the Pull-up to a lower intensity.  My plan was to train body weight Monday, Wednesday, Friday, and on Tuesday, Thursday, Saturday do some active rest in the form of Crawling and a specific upper back program by Joe Defranco.  

I have read a lot about crawling and how it would help your body hit a reset in the way of physical and mental health.  This primitive movement pattern was difficult for me initially.  It had been so long since I crawled.  The movement pattern felt so foreign to me.

I had to "think" before moving, and I was crawling very slow at first.  On top of the physical/mental pattern challenge, crawling was damn exhausting.  I crawled for the first two weeks of my body weight training, and it made a huge difference.  The upper back program just seemed interesting to me and was a way to balance out the high volume push-ups.  Well I got through the month, hit all 12 training sessions and was able to maintain my sanity. 

 Here is a summary.

When I tested my initial push-up, squat and sit-up max reps I was shocked on how low they were.

Deep full (below parallel) high volume body weight squats expose a lot of hip mobility issues.

Not a fan of the traditional sit-up, so I used an AbMat and it worked very well for me.

The body weight training session averaged about 45 minutes in length, I took my time and made sure I did strict repetitions.

Over the 4 weeks I performed 1710 push-ups, 2302 squats, and 2565 AbMat sit-ups.

The longest crawling session was 4 x 100 yards, that was after starting with 2 x 50 yards.

Although I didn't specifically set out to train the Pull-Up, my form and strength in this movement improved.

Body weight stayed the same the entire month, even though my eating plan was anything but stellar.

Did not have a training day where I didn't feel like doing the session, I didn't feel "burnt" out.

The crawling sessions gave me a new perspective on the value of primitive human movement patterns, especially as we age.

I am going to take a few days and do some active rest training and then figure out my next challenge and journey.  I am thinking about another kettlebell swing challenge intermixed with barbell training.

And always remember.

Body weight only training is a good break from traditional weight training anyone can do the movements, you don't need a gym or any equipment, so you really have no excuse not to get stronger.

Stay Strong(er).  Al

5000 Kettlebell snatches in August.

After the month of July and and 11,000 one arm kettlebell swings,  I didn’t think I could look at a kettlebell again for a long time.  Then something possessed me on the morning of July 30, I decided that August would be a good month to do 5000 one arm snatches with a 20kg kettlebell.  

In the month of August I was taking a 12 day road trip from Western PA to Colorado Springs and back, I was driving through 12 states in 12 days.  Easy enough, bring along the kettlebell, it travels well.  You can do snatches along the roadside and at the hotel.  I also knew my month would be cut short since I was traveling back to Colorado Springs the last three days of the month.  I could have put the 20kg kettlebell in a bowling ball bag and checked it as luggage (paid for the extra bag) and taken it along.  I decided against that move as this was parents weekend at the Air Force Academy and the trip was meant to visit our son Cadet Viktor Rymniak. My wife Tanya may have had me committed to a mental institution plus I really needed the rest/recovery.

My sons room never looked like this when he lived at home

Proud Parents

Nothing is more motivating than a Parade 

The goal of 5000 KB snatches didn't seem that overwhelming.  Going in I figured I would need at least 6 complete rest days, so I had 25 training days ahead of me, so the average would have to be 200 snatches per training day.  Easy enough, right?  Well, easy but not simple.  This was a maiden voyage for me attempting this type of kettlebell snatch volume. One snatch at a time, became my new motto. Away we go.

The Snatch Statue, Buffalo Thunder, Santa Fe NM

Building up the volume.  The first 15 days of the month I was on the road and my intention was to build up the volume., slow and steady.  I missed too many training days during this time.  When I did snatch the ‘bell I hit decent numbers but I was still building up the volume and conditioning. So the overall total suffered.

On the road in the middle of America

Some of the places I did snatches were:

 

The parking lot of the Hampton Inn in Hays, KS, think Wizard of Oz. 8/3

The parking lot of a Laundry Mat in Colorado Springs, CO, interesting place. 8/7

The parking lot of a Cracker Barrel in Van Buren, Arkansas, got a lot of strange looks. 8/10

The gas pumps at a nasty gas station in Forest City, Arkansas, my wife had to go? 8/10

My room in the Hotel Peabody in Memphis, TN, ah, air conditioning. 8/11

A Love’s truck stop southwest of Nashville, TN, every trucker should have a KB. 8/12

A Love’s truck stop south of Elizabeth, Kentucky, interesting talk with a guy smoking cigarettes.  8/12

My friends drive way in Loveland, OH, felt almost like home.  8/14

Falcon Stadium, Colorado Springs Co

I snatched when I could and when I felt like it during the trip.  I had some interesting conversations with people along the way that approached me when I was doing the snatches.  Not sure if I converted anyone to the lifestyle of kettlebells, but it was fun.

Cadillac Ranch, Amarillo TX

I got back home on the 14^th woefully behind schedule on hitting the 5000.   I was at 1085. At first I was going to abort the mission, instead I stepped on the gas for the next few days hitting 300 reps. I tapered off to the 250 and came into the finish line on August 28 with 100 reps.

August 1 through 14 performed 1085 reps, majority were sets of 10/10, with rest.

August 15 through 28 performed 2915 reps, started doing sets of 15/15 and 25/25.

That is 90 tons snatched over 28 days.

I missed too many days while I was traveling and when I did the reps I didn’t hit the numbers I needed too at the time.  I did 4000 reps in 19 training sessions an average of 210 reps. I learned many training lessons on the way.  I wasted some training days early in the month while I was travelling.  Looking back I could have toughened up and did more reps on the road.  The trip was fantastic though.  I missed the last few days of the month, again travelling.  I am certain I could have hit the 5000 with a little less travel and slightly more discipline.

Here is a recap of the month:

The snatch takes a lot more out of me than the one arm swing.  For me the snatch is 2 times as taxing on my body as the one arm swing with the 20kg bell.  The first consecutive days that I did 300 snatches I was beat up needed a complete rest day to recover properly.  I was behind and might have pushed it a little too hard when I got back home.

My hands and grip took a beating.  There really isn’t anything you can do but condition your hands and strengthen your grip by snatching.  When I was traveling one of the main reasons why I didn’t do more snatches was my hands were not conditioned enough.  They were sore and I didn’t want to tear open my calluses.  Once I got back home I started using Anti-Monkey Butt powder and cut off socks to protect my hands on high volume days.

Once you get in the volume your technique starts to get sharper.  I always went for that perfect rep, one snatch at a time.  The 20kg bell is my RKC test bell.  That bell is pretty light for me so I was able to keep up the volume once I got going.  My hip drive and lock out became smooth.  The movement seemed to flow.

On the 25^th I did the RKC snatch test. Results: 100 reps in 4:08 without setting the ‘bell down, this was a PR and this was the first time I did the 100 reps straight through.  I felt good about that time, no world record but respectable.

The carry over effect to my golf game was outrageous.  I am now re-thinking the best movement to increase shot distance and control is the kettlebell snatch versus the kettlebell swing.  I am hitting the golf ball so much further with less effort.  My body control, balance, stability, and power have all increased from the snatch volume.

I also did 9 Easy Strength sessions during this journey.  The snatches helped my overall strength.  My dead lift and bench press numbers went up slightly.  My double kettlebell military press went up I am now using 28kg bells.  Dead Hang Pull Ups became easier for me.

My diet wasn’t all that strict during the month of August, travelling, anniversary, birthday and just general over all indulgence.  One thing that I found was doing high volume snatches seemed to suppress my appetite.   I’m not sure if it is the met-con effect or after you get done you just do not feel like eating anything for a while.  The downside was I discovered a taste for Memphis BBQ and a great Manhattan.

Memphis BBQ

Spencer Penrose Manhattan, The Broadmoor

The KB snatch is the Czar of the KB movements.  Mobility, Stability, Balance/Body Awareness, Strength, and Power, the KB Snatch builds them all.

Although I fell short of my volume goal, the journey was well worth the effort.

Cadet Viktor Rymniak, Acceptance Day 8/6/13

I will do this again, it was a challenge and I felt better for taking it on.

I LOVE the SNATCH!

On to the next challenge.  Stay Strong(er),

Al  al@ironsolid.com  724-456-7503 (mobile)

10,000 One Arm Kettlebell Swings in July, it's MAGIC

As we enter the second half of 2013, I made a decision to repeat the 10,000 kettlebell swing challenge that I did in January (I did 11,120 one arm swings with the 20kg bell).  Why?  Well the challenge is a re-boot of the entire system.  Life has been crazy lately, April, May and June have been complete scheduling chaos.  

It is, as AB the bag drop professional at the Dye Club in Myrtle Beach would say, "It's ALL GOOD, Al!"  "Be Thankful."  I love that guy and his attitude, and I always look forward to seeing AB.  

Well anyway, two graduations, my daughter Alexa from college, and my son Viktor from high school, started off the month of May.  A major change in plans in late May when Viktor received and accepted his Air Force Academy appointment, then travel on vacation for 10 days in Myrtle Beach, graduation parties and then travel to see Viktor off at USAFA in Colorado Springs.  Needless to say my schedule has been not very regimented, and my training and eating hasn't been the strictest.

Enter the Kettlebell one more time!  July is normal.  For the first time in many years we are not taking a two week vacation in July, I'm staying home the entire month.  So 10,000 kettlebell swings seems like a grand idea. 31 days to get the job done.

I started out on June the 29th and 30th by doing 250 swings each day with a 20kg bell just to get back in the groove, a warm up.  Then I started the journey July 1.  I switched to a 24kg bell at the half way point of 5000 swings, which was on July 10.  I'm ahead of schedule but I know there will be days where I just can't hit the volume needed, so it makes sense to have a few hundred swings in the bank.

I am doing one arm swings because the carry over to golf is better, with the anti-rotaitional component involved my golf swing feels so much more powerful . There is something magical about high volume KB swings. I do a session early in the morning 15 minutes after waking up.  The movement is therapeutic and get's my heart rate up to a good level, in fact it wakes me up.  I am a morning person (Marine training), so this works for me well.

What is the magic?


#1 having a BIG goal is always a good thing, the 10,000 number is so daunting that most people would not even try to attempt it.

#2 the BIG goal, forces you to make a plan. If you set a goal, the next step is to put a plan together on how to achieve the goal.  You may have to tweak the plan as you go along, but keep the goal in mind.

#3 the BIG goal gives you a purpose, I look forward to doing the swings, have a purpose.

#4 document the BIG goal and the progress, social media allows you to put yourself out there, who cares if no one responds, you know what you are doing and it makes you accountable.

#5 once you reach your BIG goal, you now have a baseline to go from, improving oneself is one of the joys of life.

#6 sense of accomplishment is a good thing, it is better when it is your own goal, not some made up sales goal by some big corporation (if you have ever been in corporate sales you can relate).

#7 there is no better exercise movement than the RKC kettlebell swing, so 10,000 of them means you are getting good exercise

#8 weight loss and muscle building, try it an you will see, don't take my word for it

#9 better sleep, is there anything that people want more than better sleep? (except more sex)

#10 it is just a BADASS goal, telling someone that you did 10,000 KB swings in the month, gets you crazy looks


OK, that's the magic for me. This will re-boot my entire system and my life. I had such a great experience in January that it makes sense to give it another go.  Moving from the 20kg to the 24kg means I am improving upon my previous experience.  I am also continuing to teach my KB class three times a week and started back lifting, using the Easy Strength program again.

As I progress and finish this goal, I will probably think of more "magic" to add to the list.

Stay Strong!  Set goals and achieve them.  As I tell my son Viktor, WAKE UP, KICK ASS, REPEAT!  Picking the right goals makes that process FUN!

Al   al@ironsolid.com

You have completed the 12 week Kettlebell Muscle Program......

I just finished the last training session of KB Muscle Program by Geoff Neupert. Now what do I do?

Friday June 7, 2013 –  The Grande Finale

Week 12 Heavy Day using 20kg ‘bells

5 rounds – rest between rounds is 120 seconds

5 x FSQ

5 x DSN

5 x DMP

5 x (DCL+DPP)

5 x FSQ

150 total reps, total session time 22 minutes

Summary: Absolutely the toughest session I have ever performed in my training life of 44 years.  No way to describe this one.  On the 4^th and 5^th rounds had to reset the bells between each movement I was so taxed.  I have been running and doing some body weight exercises with my son Viktor to get him ready for BCT at the Air Force Academy so I may be over trained a bit.  Still it feels great to have completed this 12 week program.

Next journey is a few weeks of de-loading - running, body weight, light kettlebells and golf.  Then I am going into a barbell program.  

My nutrition hasn't been the best over the past weeks and that plays a huge part in my performance and how I feel and ultimately look. 

I really recommend the KB Muscle program.  It is simple but not easy, but very effective.

Stay Strong!  Al

Week 4-5-6 Kettlebell Muscle program

I decided I’d give the Kettlebell Muscle program a go.  I purchased the book and found it very informative and straightforward.  I read over the programming and decided that this was a new exciting challenge, as I have never trained with two kettlebells exclusively for an extended period of time.

One of the first thoughts I had was I was giving up some of my favorite lifts and kettlebell movements and I felt that the program would not be enough.  I admit when I am wrong, and I was wrong in a big way.  On March 4, 13, I started this program with 20kg kettlebells.

I wrote about my first three weeks in this post.

Here are some thoughts and experiences from week 4-5-6 

This training protocol demands your attention in a big way, you must be ready to train the session 100% or you will meet failure quickly.

Shortening the rest period between sets of complexes is evil, the burning sensation in my entire body was torture.

Crazy as it may seem, I started to like this training protocol around week 5.

My body has transformed, I am now below 185 lbs of lean body weight, my waistline and hips are slim and my shoulders broad.

I have not felt this strong and lean since I was in the Marine Corp 35 years ago at the age of 20, when I trained 7 days a week.

I am eating a lot of good food and feeling lean.

I took two vacations, during week 5 and week 6, I completed week 5 while on vacation, and week 6 between vacation and travelling, it was doable, but not my best effort.

I did not do any other training during this 6 weeks and it paid off in a huge way.

The longest session was 21 minutes and the shortest was 9 minutes. Neither were easy.

I have been told numerous times that I look “good”, “lost weight”,  “looked chiseled”, was “ripped”,  “looked strong”,  “need to act my age.” (and that was by my wife)

My attitude completely changed about training, I stuck with this program and it worked for me, normally I would jump around and experiment on my own.

Nutrition is a HUGE part of any training program, as we age it is a top priority even trumping amount of weight moved.  I stuck to the Whole 30 principles, had a few cheat days and was a better and leaner man for doing so.

I broke some of my nutrition rules while on vacation, it was mainly around beverages, red wine and craft beer was consume.  At times moderation wasn’t the operative word, either.

Double kettlebell training is damn effective, it works and works better than anything else I have ever done.

I got stronger and in better cardiovascular condition.

I kept a session journal and it helped keep me motivated.

Double kettlebell snatches are very challenging.

I am “BADASS” again! A 55 year old “BADASS”, but a “BADASS” none the less.

Summary: This protocol is not for the novice kettlebell practitioner.  You must be experienced in all the big six and have correct technique and form.  I’ve been practicing with ‘bells for 3 years now and it was as demanding as the RKC certification when it came to attention to detail.  

I loved this protocol.  I am contemplating doing week 7-12.  First I am going to take 2 weeks and just do swings, get ups and pull ups.

In closing if you want a challenge, something to boost your training, and are under time constraints then I would seriously consider the Kettlebell Muscle program by Geoff Neupert.

Stay Strong(er)  Al

When You Want to Quit, You Just Have to Keep Going!

Wow.  Completed the third week of the Ketttlebell Muscle program by Geoff Neupert, using double 20kg 'bells.

This program is not for the faint of heart. Summary, you are using double kettlebells and doing complexes for a prescribed number of repetitions and sets.  The other prescription is the amount of rest between sets.  

To describe a simple kettlebell complex, you perform a movement for a number of reps, then move right into another movement for a number of reps and so on.....that is one set. Then you take the prescribed rest period and repeat for the prescribed number of sets.  Most sets are 4-5 movements for 5 reps a movement, rest periods are 120 and 90 seconds depending upon the day and the week. Sets are 3-6, depending upon the day.  It is that simple, but not easy.

I'd give away the details of the program, but this is such a genius of a program it is worth every dollar to purchase the manual.  Kettlebell Muscle by Geoff Neupert  

I admit I use and pass around information I find on the net, and sometimes I will copy a persons program, photos and adapt and use it with out giving credit or even thanking the person.  I am sinful man, at times.  I can only pledge to not repeat that sin again.

After following this KB Muscle program strictly for three weeks I can make the claim that I haven't really dug deep and trained with kettlebells until this program.  There is magic in using two 'bells.

Over the past three years I have incorporated RKC Hardstyle KB training into my general strength and conditioning and specialized golf performance routines.  Trained enough to successfully pass the RKC in September of 2011 and fortunate to train others on the practice of using KB's for their personal health and fitness goals. I have witnessed remarkable results using KB practice.  Nothing I have done in the past with KB's can compare to this routine.  

Everything that was written in the manual is spot on.  

Here are a few random thoughts from my first three weeks:  I am writing this after still feeling the blood pumping and hormone jacked effects of the third week heavy day of training while I am sitting in my sauna doing a little body, mind and soul recovery.

That voice in my head shouted "QUIT" several times during these short but intense training sessions

For the first 9 sessions, the shortest session was 11 minutes, the longest was 21 minutes

Double 20kg 'bells movements have a more dramatic affect on your body than doing the same movements with a 90# bar

Damn I am HUNGRY all the time

No other training is being done, and I really do not feel like doing any other training

Sleep is deep

It is hard to put into words the feeling after doing the last rep of the last set of the routine that morning

The "secret" to this training is in the intelligent programming

Double kettlebell snatches are damn hard

The effects of the short morning session are still felt well into the late morning

Results and progress are being accomplished

The Double Push Press is my new favorite movement

Front Squats with double kettlebells trumps all other squat patterns for me

Each session is treated like it is the first time I am doing double 'bells, I am that excited

Nothing gives quite the emotional experience as a "maiden voyage"

Anticipation for the next session is high


There you have it, my recap of the first three weeks.  I am going to test this program out on someone else shortly, but before I can coach them through the first 6 weeks, I myself have to complete the journey.

Get Strong(er)!  Al   al@ironsolid.com

You Need to Add Muscle and Strength

After recently battling a nasty cold/flu for two weeks and starting off 2013 changing my nutrition habits with the Whole 30 which resulted in a weight loss of 16 pounds I was searching for a new and interesting muscle building and strength program.  The tools available to me are barbell, dumbbells, kettlebells and bodyweight.  I have a pretty nicely equipped home gym and have access to a studio where I instruct ketllebell strength and conditioning classes.

After much research and soul searching I chose the Kettlebell Muscle program by Geoff Neupert.  I met Geoff one time at the RKC I attended in Chicago in September 2011, he was one of the Master RKC's instructing and over seeing the certification.  Geoff is a strong individual with an extensive Olympic lifting background and I really like his no nonsense straight forward approach.

This is my first foray training exclusively with double kettlebells.  I purchased the manual Kettlebell Muscle by Geoff Neupert and it was well worth reading.  In February while finishing up my second journey through Dan John's Easy Strength I messed around with some of the workouts in my KB class using the double 16kg and double 20kg 'bells.  I found out very quickly that this program was no joke.  The double 20kg 'bells humbled me very fast I couldn't complete some of the workouts following the prescribed set/rep and rest intervals. On paper the program looks so simple and easy.

One of the statements in the manual is "this program is so hard and so demanding that you really shouldn't want to do anything other than eat and rest."  This made me think.  I would tackle this challenge alone.  So I decided that for the next 12 weeks I would do "this" program.  I would follow the program the way it is written and not jump into anything else.  A 12 week self experiment.

Here is the program structure:

Monday:  Medium Day
Tuesday: Off, Active rest
Wednesday: Light Day
Thursday: Off, Active rest
Friday: Heavy Day
Saturday: Off, Active rest
Sunday: Off

Weeks 1-6 you are performing double kettlebell complexes, then in weeks 7-12 you perform double kettlebell complexes and chains.  Like most well written muscle building programs it is intelligently progressive in nature.

That's it, simple as simple can be.  The sessions will take between 15 and 45 minutes according to the manual.

My "Active Rest" days will work fine since those are the days that I instruct my general KB S&C class.  I do some teaching demonstrations and will get in enough dynamic mobility that it really is not taxing my system but will aid in recovery.

Golf season is also starting up, so I spend time hitting practice shots at my home golf range and when the weather breaks I will start walking 9 holes a few times a week for relaxation and conditioning (occasionally I will enjoy a fine cigar when I am walking, man's gotta have his vice's, no?).

The promise of this program, if you follow it as written, is muscle building.

Here is what you can expect from the program according to the manual:

Each session will feel like a "workout"
Brief training sessions
Psychologically challenged
To be hungry
To be tired
To be sore
To question your manhood or womanhood
Your grip to almost fail
Incredibly high heart rates
To sleep well
To use recovery methods
Most Importantly, Expect New Muscle Growth!

I chose this program because it fits my fitness goals and needs exactly!  It is funny how that happens.  When the student is ready the teacher will appear, or something like that corny statement that I never believed.

I am into the second week of this journey and will write a recap after the first Six Weeks, so far I like it.

Stay strong!  Al  al@ironsolid.com

Whole 30 Part 2, the Sequel

After my initial Whole 30 experience I went into a transition phase and continued to follow Whole 30 principles and added in a few "cheat" days.  My "cheats" were just a little ice cream!  For my evening snack I added a scoop (OK, maybe a little more at times) of vanilla ice cream to my fresh berries. I stayed completely away from grains, and found when I ate legumes bad things occurred. I am still abstaining from alcohol and my drink of choice is still black coffee and water.  I tried some coconut water, not a fan. After 60 days using the Whole 30 principles I am happy to say that I am now at supreme fighting weight.  I weigh in at 85kg and my body fat is 9%.

Here are some random thoughts about the second phase.

Decreased strength in the dead lift and the bench press as I finished up the second round of Dan John's time honored Easy Strength program.  Considering I dropped 16 pounds of bodyweight this was expected.  My chin up and bodyweight movement strength increased, again I shed a bowling ball so this was also expected.

Edgy and angry.  HMM, this wasn't good but I struggled the entire month of February with anger issues.  The simplest things set me off, human incompetence set me off.  I'm not sure why this happened.  I have personal issues, I know.  I have demons and serious faults that I struggle with daily.  At this point I am not going to analyze myself but I am going to get things corrected.

Get the hell out of this cold weather, my body screamed all month.  This is the first year in many that I did not take a trip south out of this gawd awful winter weather in Western PA.  Where the hell is Al Gore and his global warming?  All politicians are liars.

In hind site I overtrained the entire month of February.  I did too much, tried to fit too many programs into my schedule and just plain burnt myself out.  That needs corrected.  When I get bored I train.  KB classes 6 times a week and lifting 5 times a week is a recipe for disaster and it hit me big time as I caught the nastiest flu/cold that I have had in over a decade at the end of the month. I was vulnerable to catch this virus/bug as I was run down, burnt out and over stressed.

I don't do sick well. There is a reason you get sick and I don't do it well.  My body shut down, it said enough, rest for 8 days.  Why? because I couldn't do anything but lay in bed, that is how sick I was.  Here I am, 6 months with out alcohol, just got myself in great condition and I end up with the flu?  Why me?  Why not me?  I learned a very valuable lesson. Slow it down.

Am I trying to cram so many 'wasted' years into the last 1/4 of my existence.  Mid-life crisis, or just finally realizing that time marches on (quickly) and the only thing we all have is time, but we just don't know how much we have left.

Reading the book the 4-Hour Chef by Tim Ferris turned me onto the best roasted chicken technique, now I love roasted chicken.  I also consumed more fish in the past 30 days than I did since I was living off canned tuna and fresh peaches back in the summer of '79 while in the Marine Corps in Southern California (simpler times).

Coffee is my new addiction, although I have cut way back in the past week and a half.

At time my mind kept playing a continuos loop of me sitting at the City Bar in the Aria Hotel and Casino at 5:00 in the morning, drinking top shelf small batch bourbon in weird shaped glasses for free, and smoking a robusto cigar while playing video poker (very slowly).  I felt comfortably numb, the aroma and taste of the thick cigar smoke intoxicating, and I was winning on the video poker machine while consuming $15.00 a shot whiskey on the house.  I had no place to go for the next 48 hours and I was feeling very blissful and content!

I'm kind of liking my lifestyle change when it comes to eating.  So for now I will stay the course.

If you have nothing to lose but unwanted fat and inches from your body I suggest your "google" the Whole 30 and get going.

Stay Strong and Stay Healthy, Al  al@ironsolid.com

I Completed the Whole 30.....Now What?

I wish I was vain enough to put up a photo of me in the bathroom mirror showing off my cut and ripped abs. I wish I cared about how much I weighed so that I could tell you I lost XX pounds in the past 30 days, and I wish I could tell you that I am glad this Whole 30 is finally over so that I can go back to eating (fill in the blank of poison foods) and drinking (fill in the blank of alcohol and sugar drinks) poisons, but that's not going to happen.

I just completed the 30 days of the Whole 30 plan, and I do not look at it as an ending but a wonderful beginning to the rest of my life!  Eating and drinking will never be the same again for me after this life changing experience.

Here are some thoughts that I wrote down during this past 30 days, this is kind of long so if you have ADD or "instant" gratification picture and you-tube video syndrome, skip this and go on to living your life.

Some Random Thoughts about the Whole 30 nutrition plan…chronicled during the journey.

·      You’ll sleep great.
 When sugar is eliminated and protein/fat is eaten, you sleep the sleep of the righteous soul, sound and restful.

·      You’ll enjoy the energy buzz.
 Consistent unlimited energy reserves. No more energy that peaks and drops like stock market, you’ll become a consistent source of energy, a freight train of renewable direct current energy.

·      You’ll wake up feeling ready to go.
 There is nothing, and I mean nothing, better than waking up refreshed with a smile on your face and open for whatever the day brings at you.

·      You’ll say adios to digestive distress.
 Forget about farts, burps and stomach acid burn and…horrific (I won’t go into details) “bathroom experiences.” You might have a little discomfort the first few days if you’re not used to eating lots of veggies, but after that, you’ll be regular as regular can be, and quick.

·      You’ll be happier.
 No kidding - when blood sugar is stable, life is fun, funny and funnier. Life on your own chemistry is happiness.

·      You’ll be more peaceful.
 The confused thoughts and anxiety that can be brought on the sugar ride just disappear and leave calm in their place. True peace of mind is yours through out the day.

·      You’ll be more clear-headed.  Brain fog lifts and wit and memory return; restored IQ is yours!  Wow, this is how your are supposed to feel, sharp.

·      You’ll drink more water.
 Sugar and diet drinks are out, so you’ll find yourself drinking more water — which is a good thing. I also drink black coffee and enjoy it now, but good old fashioned H2O is the drink of choice.

·      You’ll eat more vegetables.
  1-2 cups of veggies per meal.  Think of all the nutrients!  Brussel sprouts and carrots rule!  I also use a NutriBullet and pulverize my veggies and drink them, quick and efficient.

·      You’ll savor your food more.
 I find quality food makes me appreciate its nutritive power and flavor more.  I slow down, cherish every bite, and think about how it’s making me strong while it tastes so damn good.  I buy the best and eat the best, why not treat your self to the best.  No more junk for this thoroughbred.

·      You’ll feel the difference between fake and real hunger.
You know that mindless face stuffing that happens when you’re stressed or distracted and not even hungry? That’s fake appetite, and it’s funky. During the Whole30, as your body gets off the sugar high and settles into better insulin and hormone management, your fake appetite starts to diminish, but real hunger — the need for quality food that signals when it’s time to eat — kicks in and it feels Damn Good.  When was the last time you where really hungry? 

·      You’ll find new favorite foods and supplemental foods.
 Who knows which vegetables, spices, and meat preparations will become your new favorites?! It’s fun to think about. There’s so much room in your kitchen and on your plate for new stuff when you eliminate the junk like grains, beans, and dairy.

·      You’ll have fun experimenting in the kitchen. 
The Whole 30 drove me into the kitchen experimenting with recipes, meat fish and chicken. I bought the 4-Hour Chef I was inspired to see what I could do!  You don’t need much, it’s fun and my food bill has shrunk considerably, no more wasted food

·      You’ll get more organized.
 Free benefit! The Whole 30 requires you to do a little bit (ok, a lot o bit) of cleaning out of the fridge and pantry and planning to ensure your success. That organization can trickle into other areas of your life.  I found myself eliminating and simplifying other things, like clothes I haven’t worn for years or will ever where again…old magazines I saved, etc. organization is good for the soul.

·      You’ll get out from under the slavery of eating.
 Most of us tend to blame ourselves for “lack of willpower,” but the truth is that much of our mindless eating is driven by our screwed up hormones and really bad habits. When we manage our hormonal response by eating the right foods, the correct messages about hunger are delivered through our bodies to our brain. No more rampaging through fridge and the kitchen cabinets 1 hour after having a meal!  No more Snickers bar because you just got angry.  No more drinking and then eating junk food.  Being fat is being a slave.  Too harsh for you?  Deal with it and grow up.

·      You’ll learn a lot about yourself.
 Laser focusing on your eating habits for 30 days will open an entire world to you.  You’ll learn all kinds of things about yourself, including what kicks in your appetite, who’s part of your support system, either the problem or the solution. What you need for self-care, after all it’s all about you!  No one forces food or drink into your mouth.

·      You’ll slay the sugar/alcohol dragon. 
Stick a sword in that bastard! And then, later, if you dance with the sugar/alcohol dragon again, you’ll know that it’s within your power to take a sword to his testicles and cut them off again when the time comes.  Sugar=alcohol, alcohol=sugar, look it up. Can’t give up that alcohol, well maybe you got a problem, deal with it – grow up.  College days are over, pal, grow up.  Alcohol adds zero value to your health.

·      You’ll make new friends, you’ll lose old friends.  When you start telling your story and make changes things get interesting.  Some people are excited for you, some are dejected for them.  I don’t need to tell you the issues that you will be faced with when you make these kind of life choice changes.  I quit alcohol and people got strange, I quit certain foods and people got stranger.  I tend to keep these things to myself, but when I am passionate about something I like to share.  You’ll hear everything from, “that is unhealthy” to “grains are good for you” and “you need dairy for your bones” and “alcohol is good for your heart.”

·      You’ll positively influence others.
 Sure you’ll inevitably get the “You need to eat whole grains for fiber” argument (try a bowl of prunes) from some well-meaning brainwashed American diet sheeple, and that will be annoying.  You’ll hear “two drinks a day are good for you” from the borderline drunk that slugs down 6+ oz of alcohol a night.  But if you stand committed, you’ll also have a positive impact on the people around you when they see your results. If three people tell you the Whole 30 is a fad, unhealthy or you’re crazy, you know you are on the right track.  After all in human history people thought the world was flat, the sun revolved around the earth and that fiat currency is really money.

·      You’ll learn more about how your body works.
 This is a win: by understanding the principles of the science behind the Whole 30, you’ll learn a bit about how human bodies function; and, you’ll learn how you — work, in particular.  Principles apply, but everyone is unique, you get to become your own experiment.

·      Your skin will be brighter, less wrinkled and clearer.
 Sleep, water, vegetables, protein, fat, no sugar equals clear, younger-looking skin no matter what your age.  Acne disappears without any over priced treatments.

·      Your hair will be shinier and softer.
 Sleep, water, vegetables, protein, fat, no sugar equals shiny soft hair.

·      Your lower midsection will be flatter.
The bloat from dairy, grains and legumes is gone, no more balloon man, just gone!  Feeling slim through the intestines is a joy. Feeling clean in the lower intestine area is a great feeling. Your elimination process become efficient, no more toxic man.

·      Your workouts will feel energizing versus fatiguing.
 Workouts fueled by real food are the best. That is all I can say.  Until you do this you may not be reaching your full workout potential.  Or you can actually be regressing and wonder why.  Leave your workouts feeling energy.

·      You might set an exercise PR.
I’ve set more PR’s on the Whole 30 than any other nutrition program, coincidence? Who cares!  Results are results.

·      You’ll feel accomplished. (Or maybe even a little superior to the normal class of regular eaters in America.)
 I’ve stopped pursuing discipline for discipline’s sake a while back, after 54 years I have proven to myself that I am one disciplined person. But I wholeheartedly believe that committing to a short-term program like the Whole 30 helps develop mental toughness that has a carry over effect in all other aspects of our lives. And yes, I do enjoy feeling superior to the normal people once in a while.  It’s just me, and that doesn’t make me a bad person.  Just a Marine.

·      You might lose weight or gain muscle, or both.
 The Whole 30 is about “healing” your body.  A few great side benefits, you will lose fat, and if you are following a good strength program (and why are you not?) then you will gain muscle also.  I’ve lost inches in the right places and gained muscle in the right places, I don’t really care about scale weight unless my family is going to sell me by the pound when I die. Body transformation can occur quickly if the right catalyst is introduced.  The Whole 30 is that catalyst.

·      Your body image will improve.
 There is a very strong connection between treating ourselves really well and how we feel about our bodies. If you perceive the Whole30 as the act of healing and self care that it is, then — how it feels, what it can do, and the amazing things it accomplishes every day — will improve your self body image.

·      Food will become both more important and less important.
 I used to be really attached to food and drink.  When I got my blood sugar under control with the Whole30, that changed. Food is both more sacred — it nourishes and sustains me — and less sacred — we get to eat again real soon. The emotional  attachment to the food on my plate and drink in my glass are gone. Don’t get me wrong: I love to eat and drink, but what I chose now are under my control completely.

·      You’ll stop dieting, quitting, and suffering, and just eat.
 This might be the best reason of all for me, all of that garbage is behind me.  When you take out the processed food and replace it with real food, you can quit over-analyzing how much to eat, when to eat, where to eat. Quantities still matter, but you can throw off the ball and chain of calorie counting and denial… and just eat. Peacefully. Healthfully.  You no longer have to fight the food dragons or drink beasts.  You eat when you are hungry, drink when you are thirsty and answer the simple question before you do either, “what I am about to consume or ingest, is this healthy for me or unhealthy for me?”  Then put on your big boy pants and make the decision.

·      You will experience some discomfort that will pass.  After eating some really harmful things and drinking some really harmful things for a very consistent period of time, your body adapts to the chemicals.  When you eliminate or change your body chemistry bad things happen.  You will experience substance withdrawal.  Really?  Not unlike a drug addict that goes cold turkey, your body is going to scream when it is not going to get it’s fix.  The human body is amazing, it adapts very quickly to what ever your put into it….it can take a lot of abuse and punishment.  When you eliminate, sugar, grains, legumes and dairy most likely your body will revolt by not feeling too well.  You have to be prepared for this, because within the first week of the Whole 30 you are going to feel strange, you must commit to stick it out.  I consider this “male childbirth”, damn this is going to hurt like hell for a short while, but the joy and the reward in the end is well worth the labor.

·      Things get better quickly, and the light bulb goes on.  After the withdrawals, things improve dramatically.  You need at least 30 days and maybe more depending upon your individual situation.  I am sure the benefits of the Whole 30 outweigh the short-term discomfort by more than 30M to 1.  But even if it is 1:1 ratio, why live your life in misery.

·      You only have one body, mind and soul.  One mystery of the mind, when things are given to us freely we have a tendency to discount their value and not treat them so well.  For years I abused my body with alcohol, nicotine, junk food, late nights and inactivity.  Then I abused it with too little food (diets), over-exercise (mindless repetitive cardio to lose weight), and too much stress (jobs that were pressure cookers but afforded me to earn a good living).  I also abused my mind with negative thoughts (that is the default in today society), and my soul with self-hatred and self-loathing (resentment and regrets).  Eventually you will realize that inputs equal outputs, and you will start treating these three assets like the priceless possessions that they are.  You will start nourishing yourself with good food, you will start exercising intelligently, you will get enough rest.  You will start working on being positive in a very negative world. You will get plenty of soul therapy as needed.  This may take you a while to figure out, or you may get it early on in your life, but you will get it, or it will get you.  For some it happens when they are faced with something as serious as a self imposed illness (insert cancer) based upon lifestyle choices.  Make the necessary changes before it becomes too late.  Hold the three most important assets you possess, your body, mind, and soul, in the highest regard.

·      The Whole 30 will change your life.  Very few events can be considered life-changing events.  You can surely fill in the blanks for what those are for you in life so far.  I will tell you the Whole 30 experience has been a life-changing event for me personally.  My life will be different from this day forward because of this wonderful experience, and for that I am grateful.

·      Dairy, grains and sugar are poison to my system.  Without the Whole 30, I would have continued to ingest and consume foods that are poisons to my system.  If you knew smoking a cigarette was bad for you and was making your life miserable would you continue to do so?  Habit, addiction, no will power?  I feel the same way about dairy (all dairy products), grains (all grains, corn is the worst) and sugar (including any substitute sugars), for my system they are poison. 

This was a great experience for me and one that I am happy to say that every second was worth it.  Again I am amazed at God's creation of the human body! (Why is that something we are given freely we tend to take for granted, abuse and destroy over our lifetimes)   I am going to be very harsh and blunt, if you don't like the way you feel physically, or the way you look physically, or you are unhealthy you need to take a close look at what you are eating and drinking on a daily basis.  No more excuses, and whining and complaining.  90% of all physical problems are caused by YOU and what YOU eat and drink.  I would say 100% but that is unproven, and someone is going to have a "gene" issue to disprove me.  

Two nagging physical ailments that I have had for a long time went away in the past 30 days.  I always had a "stuffed" up nose, and the joint behind the big toe on my right foot was always swollen and very painful.  Being able to breathe through my nose and smell is a miracle to me, also this might be a reason that I am sleeping so much better.  That bothersome joint could have been arthritis, on set gout or just general inflammation.  All I know it has gone away.

As far as what you have been domesticated to eat and drink, and do you really trust the people that supply your food?  I can only ask you this, "would you rather be right, or would you rather be healthy?"

Any questions, comments or concerns, al@ironsolid.com