What is Paleo?

Paleo- A prefix that means "prehistoric" or "early or primitive" (as in Paleolithic).

Paleo can be most simply described as a way of life, just like crossfit. It is often referred to as the “caveman diet.” Paleo is a diet of simplicity; it contains only the basics and removes all foods that are processed, that we have become so dependent on. While paleo is rather a simple diet, it is also quite complex in understanding it, so for further information, I would recommend reading The Paleo Solution: The Original Human Diet, Paleo Diet For Athletes, and any other book you can get your hands on.

However, if you are looking for a lighter read, I am here to offer you the cliff notes version.

The ground rules for Paleo are:

Do NOT eat:

1. Grains (i.e. cereal, bread, corn, rice, etc)

2. Legumes (i.e. peanuts, peas, beans, soy beans, lentils, etc)

3. Dairy (i.e. milk, yogurt, cheese, etc)

4. Sugar (including molasses, honey, artificial sweeteners, etc)

5. Processed foods

Do Eat:

1. All meats, fish and seafood

2. All (non-starchy) vegetables

3. All fruits (preferably those low on the glycemic index such as berries)

4. Nuts and seeds

5. Spices

Essentially, the guideline is “if our ancestors could pick it from a bush or catch it with a spear, you can eat it.”

Furthermore, the paleo is a low carb diet. Fear not though, for you will be getting plenty of carbs from your fruits and vegetables rather than from breads and cereals. In addition, unlike most diets, eating paleo encourages the consumption of healthy fats, which can be consumed through foods such as avocados, olive oil and almonds. And finally, the greatest things about paleo, no scale or measuring device needed. Just eat when you are hungry, and focus on getting lean protein into your diet.

For paleo recipes, check out Paleo Diet Lifestyle.

Eating Healthy At The UP Commons

When talking about the college experience, often times one of the first things that comes to mind is the “freshman 15”. Most often this “freshman 15” is not restricted to your freshman year, but to your entire career as a college student; and what is to blame for this, your diet. As you get further and further into the year, especially around times of high stress such as midterm week and finals week, one of the first things we disregard is our diet. Instead of sticking to eating healthy and natural foods, we fall into the trap of midnight study sessions accompanied by pizza, soda and a bag of chips; something that is fast, quick and easy to eat, and on the go.

At most universities, a large majority of students eat at the cafeteria. In this video below, a couple of students explain why it is important to eat healthy, and their tips for doing so at the University of Portland Commons (aka the cafeteria).

Iliotibial Band Syndrome

This past week, a good friend of mine, The Author asked me, “ What does it mean when this muscle hurts when I run?”

So today, it thought I would address the common injury of the iliotibial band (IT Band). Commonly found among cyclists and runners, this pain usually begins as a tingle which progresses to a pain that often sidelines people for weeks.

The IT band is a tendon that stretches along the outside of the thigh down to the knee. Iliotibial Band Syndrome (ITBS) occurs when that muscle becomes tight, causing the tendon to pull the knee joint out of alignment and rub against the joint, resulting in inflammation and pain in the knee or hip.

ITBS is due to a number of factors, including overuse, exercising on uneven ground or hard surfaces, returning to an exercise program after a long period of rest, exercising in worn out shoes, tight muscles, pronation, or muscles imbalances.

Fortunately, the recovery process is a very simple one including rest, stretching and icing after a workout.

Check out the video below for some very effective stretches.

"Sunday Rest Day"

Too often, we continually push ourselves again and again, dedicated to doing even better than before, as we strive for perfection (which will only be the result of always moving and going after goal, meaning no breaks). And while we are in this mode of “go go go”, we forget the importance of taking a break; especially in the world of fitness.

A very popular incident in which we observed this past January was that of the hospitalization of 13 University of Iowa football players who had been complaining of stiffness and soreness after a workout. Eventually, it was determined that their hospitalization was due to overexertion or rhabdomyolysis.

Untreated, rhabdo can lead to death. Rhabdomyolysis is the breakdown of muscle fibers, which are then released as myoglobin into the bloodstream and filtered out through the kidneys. When myoglobin is broken down, it breaks down into harmful component that can lead to kidney failure and consequently death.

Rhabdo is really quite unpredictable, even in its symptoms which range from little soreness to extreme soreness, feeling completely fine to feeling terribly ill, and include, nausea and vomiting, abdominal cramping and in severe case dark red urine. It also hits all ages, whether you are just a kid or an adult, and all levels of fitness. In CrossFit, identified cases of rhabdo have included very active college students, an avid tennis player in his late forties, a middle-aged fit SWAT guy, a female collegiate softball pitcher, and a special operations personnel.

However, at the first sign of soreness or sickness, do not rush to this conclusion, that you are suffering from rhabdomyolysis. “In real terms, the risk of serious rhabdo is genuine, but it is low.”

So, whether you’re a seasoned marathon runner, or a recreational soccer player, sometimes you need a break; take it. Don’t feel guilty about taking a day off. Even God observed the Sabbath, a day of rest.

Gym vs. Box (Part II)

Welcome to my favorite box and the place I call home! Welcome to CrossFit Monrovia- The Energy Lab, widely known for our enthusiastic energy and bright orange t-shirts throughout the CrossFit community.

Join me on a quick tour!

Notice the front doors are very different than a typical front door. back and forth through. Plan on joining a CrossFit? Better get used running through these doors, as you will pass through them multiple times with every workout you do. And look, like no other gym, members are already waiting for us to come in and join them in a workout.

But before you come in, you must learn the lab rules. Just as every gym has its rules (proper attire, using a towel, etc), so does this box.

These rules include (specific to this box):

Rule #1: We insist you speak your mind! Swearing is acceptable.

Rule #2: Keep an accurate count. If you “scale” or reduce reps/load, fine, just be honest and inform the instructor.

Rule #3: It’s best to leave your ego at the door. It’s likely to get trounced if you don’t!

Rule #4: Introduce yourself to all newcomers, as they may need to revive your unconscious body later & “hey dude, wake up” is so impersonal!

Rule #5: There is no “dress code”; dresses are optional. In fact clothing is optional, however other members may rescind your right to strip down, if you don’t measure up.

Rule #6: Arrive early for your class & stay late to cheer for others.

Rule #7: If someone passes out or vomits don’t worry, this is considered an acceptable form resting.

Rule #8: Lying flat on your face, unable to move in the middle of a W.O.D., can be considered “scaling”. Lying flat on your back, unable to move at the end of a W.O.D., is considered normal.

Rule #9: You must brag about your workouts to friends, family & complete strangers.

Rule #10: You can scream, yell, swear, shout, cry, whimper, grunt, bleed, puke & pass out…Just don’t quit!

Rule #11: Please clean your equipment, your DNA is not as desirable as you think.

Now that you know the rules, you will be able to enter and join other members in a WOD, like you have always been a member of the energy lab.

As previously mentioned, this is the large open space that is available to you and all your workout needs; the walls lined with all the workout equipment you could ever possibly need, and all the workout equipment you never thought you would need. This is where you will do all of your W.O.D.s, whether you are doing olympic lifting, rowing, box jumps, using kettle bells, dumbbells or wallballs. This is the space in which you push yourself beyond

your perceived limits to lift more, and to move faster, and be stronger. This is where you will push yourself to work so hard, that you will practically kill yourself to get on the numerous boards posted on the walls to be number one in each and every named workout.

Now go out and find your box, walk in with confidence, and join in on a workout with them.

Gym vs. Box (Part I)

Crossfit gyms are no ordinary gyms. In fact, they are called boxes. “Gyms” and boxes are very different, from the types of workout to the equipment to the people to atmosphere.

For example, when you walk through the front doors of a gym for the first time, you have to wait a few several seconds until someone is ready to help you. After informing them that it is your first time, they find you a “trainer” to walk you through the gym and give you a tour of their facilities. They make sure to point out the cardio area filled with rows of treadmills and bikes, next the machine area, followed by free weights in which every wall in covered in mirrors, in which the majority of people are checking themselves out as they workout.

Upon the conclusion of your tour, you are pulled into a small cubicle/office in which you discuss your membership plan. After working out there for a number of months, you find that you have been working alongside the same people and do not know any one of their names and that you all look the same as when you started.

Now, walk into a box. First difference is the front door, not really the typical glass door but rather one or two garage doors. You walk in to this large open space and notice there is music blasting as people finish up their workouts and are passed out on the floor, trying to catch their breath. As you try to take everything in that it so drastically different from your typical gym, you are immediately greeted by a person who has just finished their WOD. Two seconds later, a trainer runs over to you and introduces themselves and asks if you are here to take part in a WOD. Slightly frighten and shocked by all the differences, you say you just wanted to check it out and find out more information.

Shortly afterwards, a member of the box that has just finished up comes over to your side and introduces themselves and starts up a conversation. As you try to take everything in, you notice the large amount of pull-up bars, rowers, open weight racks, wall balls, boxes, rubber bumpers, barbells, kettle bells, rings, ropes, and that the walls are lined with dry erase boards rather than mirrors. On these dry-erase boards are workouts with lists of the 10 fastest men and women, and their times.

A trainer then explains what a typical workout looks like and takes you through an introductory workout, showing you the proper technique for each movement. 3-2-1-Go. You start your workout. After only one minute into it, you are already regretting eating breakfast. Not too much later after you start, a group of people you have never met before are cheering you through the next five minutes of your workout. Finally, the horrible 10-minute workout is over, as you lay exhausted in a pool of your own sweat. The trainer asks you how that felt and offers to join you on a walk around the block to get some fresh air and regain consciousness.

Once you return to the box, you are told you are free to stay and hang out. The next day, you wake up and you know you got a good workout yesterday because you can barely reach the phone fast enough to answer a call from the trainer asking if you are feeling okay after the previous day’s workout. You have made your decision; you are joining Crossfit.

Or at least this was the experience I had. Being back in my home box, I was quickly reminded of why I love Crossfit. As I returned to my box for the first time, back from school for break, I was immediately greeted by hugs and smiles, from old friends and new faces. I challenge anyone to walk into a box and not have a good experience. In saying this, I must say, do your research, every box has a different style and atmosphere. Find the one that is right for you.

McDonald's McRunner

In 2004, Morgan Spurlock starred in the movie “Super Size Me”; which followed his 30-day conquest to eat only at McDonalds establishments for breakfast, lunch, and dinner. Joe D’Amico, 36, from Illinois plans to follow in the footsteps of Spurlock.

D’Amico has decided to combine his love of running and McDonalds by eating only McDonalds foods for 30 days in preparation for the Los Angeles Marathon; and all for a good cause.

D’Amico plans to donate $1 for every fan of his McRunner Facebook page, up to $2,500 (which currently has 2,380 fans), to the Ronald McDonald House.

In total, D’Amico has currently raise $3,355 of his $5,000 goal. You can follow him, his accomplishments, his meals, and the status his runs on his blog.

D’Amico’s goal through this challenge is not to make a statement or prove anyone wrong. He is simply combining the things he loves into one.

Currently, D’Amico has not noticed any changes or weight gain; however, he is running 100 miles a week.

“I’ve been eating McDonald’s since I was a kid. In a way, I’ve been practicing for this my whole life,” D’Amico said to the Chicago Sun-Times.

The LA Marathon will take place on March 20, starting at Dodger Stadium and ending the 26-mile trek in Santa Monica.

My Challenge to you: Become a Facebook fan of McRunner!