Monthly Archives: August 2008

You probably know by now that carbohydrates not only consist of pastas, breads and sweets. Vegetables and fruits are carbohydrates, too. But not all carbohydrates are equal in their ability to stimulate insulin. Some are "favorable," meaning that they have a low capacity to stimulate insulin (what we're going for on the Zone!). Those that are "unfavorable" have a high capacity to stimulate insulin. This is where we get that technical term "glycemic load." You may have seen it on protein bars, protein powder jars or just hear people throwing around the term. Basically, a food's GL is a combination of the density of the carbohydrate in a given volume and the rate at which it will enter the bloodstream. But all you really need to know is that the higher the glycemic load, the greater the ability to stimulate insulin (bad).

Aside from corn and carrots, vegetables always have a low glycemic load. Fruits usally have an intermediate glycemic load. The exceptions are bananas and raisins, which have a high GL and should be eaten in very small portions if at all. And, except for oatmeal and barley, starches and grains have VERY HIGH glycemic loads. Yes, pasta, bagels and cereal are starches and grains! 

That is why we talk about balancing your protein with lots of vegetables and some fruits, instead of grains and starches. What are your favorite favorable veggies? Spaghetti squash has become a staple in my fridge and I'd never heard of it before starting the Zone.

Boot campers! Remember to eat one serving of protein with every meal. That means if you eat some whole wheat crackers, also eat a hard boiled egg (throw out the yolk). Or, if you have an apple, add a quarter cup of cottage cheese or a string cheese stick, too.

WOD: 8/28/2008: If you are following the HQ 3/1, today is a rest day.  Otherwise, come on in to make up a missed WOD or for your surprise on the white board. 

JWOD: 65 Push Up To Side Plank

Pictured on the right is last weekends BTB boot camp challenge which is held at the gym on the 3rd week of every month.  We couldn't even fit all the participants in the picture this time!  Fun was had by all. 

Today's form tip: Deadlift Alignment Part 1   [wmv] [mov]
                        Deadlift Alignment Part 2   [wmv] [mov]

REMINDER:  The gym will be open regular hours Saturday (9am & 10am) and Sunday (10am & 11am).  On Monday, the gym is open at 10 AM only.  No whining.  We get holidays too.

Sadly, we will say goodbye to many of you this Friday.  We hate to see you go but realize all things must change!  For those of you who are staying on for another month, yahoo!  We'll see you dark and early or dark and late for you PMers.  Whether you are continuing on with us or not, it is a good idea to keep your fitness fresh so you stay motivated.  While finishing a 5k or a 10k might be good goals for you to set, the races are also a great way to keep you focused on a prize, thereby keeping you MOTIVATED.

Here are some other ways to stay motivated and stay in the game!

1. Continue to track your progress.  Keep track of your food intake and your fitness partake!  By tracking your progress, you can look back and see how far you have come.
2. Schedule an event.  Sign up for a 5k, a sprint triathalon, a CrossFit challenge event, a charity bike ride, the Muddy Buddy etc.  Nothing keeps you on track like knowing you have to run in a few months.
3. Decide now to participate in Boot Camp in 2 months, 3 months, maybe next year.  There is nothing like the knowledge of an impending camp to keep you moving!
4. Plan a beach vacation.  No explanation needed for the motivation there. 
5. Keep in touch with active people.  Surround yourself with them. (Please feel free to read the blog, utilize the recipes on the nutrition blog or follow the workouts on the CF blog to keep up with your BC or CF buddies. These resources are here for you to use)!
6. Plan your prize for keeping up your fitness plan.  Schedule a spa vacation, a massage, a new car...whatever!  Just make it a prize that you really want so you stay motivated to stick with your fitness plan.
7. Have fun and give yourself a break.  You have to take days off!  Never feel guilty.  You are always just a few hours away from another opportunity to workout or make good food choices.  Hang in there! - BTB

Today's pic: the ladies of Buckhead work on their pistol squats.

The BTB Gym is open regular hours on Saturday (9am & 10am) and Sunday (10am & 11am).  We are open on Labor Day, Monday at 10am ONLY.  Have a safe & happy holiday weekend!

For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees Post time to comments. Compare to 040825. Enlarge image Travis Graves, Primal Fitness, Flatirons - Boulder, CO Nick Hawkes' Snatch Training at Mike's Gym Part 2, CrossFit Journal Preview - video [wmv] [mov]...

I have been experimenting with smoothies since I started the Zone, and so far none have tasted as delish as this one! The Zonediet site promotes this as a dessert/snack (maybe that's why I like it so much), but I liked it for breakfast too...think it's the sour cream!!

Blueberry and Banana Cream Freeze
1 (4 block) meal or 4 (1 block snacks)

1/4 cup low-fat organic sour cream
1/4 cup filtered water
1 and 1/3 ounces vanilla egg white protein or whey protein
1/4 teaspoon cinnamon or apple pie spice
1 teaspoon pure vanilla extract
2 teaspoons apple fiber powder (optional)
1/3 cup sliced frozen banana
One 12-ounce bag frozen blueberries
1 teaspoons pure vanilla extract
2 ice cubes
1/16 teaspoon stevia extract powder or 2 to 3 drops stein extract liquid (optional)

Combine sour cream, water, protein powder, vanilla, and fruit in blender. Add apple fiber if possible. Cover and process until smooth, stopping to scrape down sides with spatula. Add ice, one cube at a time as/if needed to create a thick, frosty texture. Taste and add 1/16 teaspoon stevia extract powder or 2 drops stevia liquid if protein powder is unsweetened or a sweeter taste is desired; blend and taste again. Adjust as needed.

Tell us about your cool smoothie concoctions!

Boot campers! If you need a quick dessert that won't put you in the "X," just slice up some strawberries (maybe add in some blueberries), pour them over low-fat yogurt with a few nuts and Viola! A healthy snack that also takes care of that sweet tooth.
 

WOD 8/27/2008:

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

JWOD: 66 Slam Balls

There are a couple of upcoming events in the CrossFit community.  The first one we are promoting is the 3rd annual Fight Gone Bad Fundraiser.  This fundraiser, as in the past, raises money for the Prostate Cancer Foundation.  This year, 25% of the funds will go to the Wounded Warrior Project- another great cause.   Last year, this fundraiser brought in over $285,000.  BTB has set a minimum fund raising goal of $5,000- which we should easily blow through and possibly double.    The workout will be held on Saturday 9/28/2008.  We will be issuing more details about times, logistics, etc as we get closer in.  For the rules of engagement- check here.   To join the BTB team, participate in the workout and solicit donations of your own- go here.  You can also give general donations without participating here.   Once you are signed up, Athletes for a cure will provide you with your own website which is linked to the BTB team site.  From your own site, you will be able to enter in emails of your friends, family, etc.  It will automatically send them a cool email explaining what you are doing, and asking for donations.   Each individual that generates more than $150 in donations, will receive a FGB III T-shirt.   Sign up now and get started.  You have a month. 

The second event to mention is a pre-cursor to the above.  The rotating Atlanta Area Affiliate Challenge is being held at CrossFit North Fulton this time around.  The WOD will be FGB.   The date of the challenge is 9/13/2008.  Go to the CrossFit North Fulton site to register.  As many of you know, these challenges are a blast.  It would be great to have some solid BTB representation OTP.   The time frame should be much more narrow this time around, as more participants will be able to go at once and a new workout should start every 20 mins.   It is important to register in advance because of equipment and planning issues.   Also, if you could register before the 1st, that would be great as final T-shirt orders have to be put in on the 1st.  All participants registered before the 1st will receive an event T-shirt.   Get your passports updated, and take a field trip OTP. 

We are open regular hours on Saturday (9am & 10am) and Sunday (10am & 11am).  We are open on Labor Day, Monday at 10am ONLY.  Have a safe & happy holiday weekend!

CrossFit was recently profiled in BestLife Magazine's article "Is your workout wasting your time?". CrossFit is quickly becoming the workout of choice for elite athletes as well as everyday Joes and Sallys.  Why?  Because of the competition and commaraderie it evokes as well as the fact that IT WORKS!  What did you think of your CrossFit workouts in the gym?  If you want to know more about CrossFit or the Zone Diet  and what it can offer, keep an eye on the blog for more info on a thorough CF & nutrition training session for Boot Campers only.

Let us know what you thought about CrossFit.  Be honest!  Too hard, too easy?  What was different between Boot Camp and CrossFit?  By the way, several of the top winners of a recent CrossFit Atlanta-wide Challenge were from BTB (Vinings Charles was the top elite athlete in all of Atlanta, Piedmont Jamie and Vinings Pam also placed...there were many others, please help me in the comments).  All of these top guys took both BTB Boot Camp and CrossFit.  The combo of the 2 makes quite an athlete!

Front Squat 10-10-10-10-10 reps Post loads to comments. Enlarge image CrossFit Wilmington "Baseball" by CrossFit by Overload - video [wmv] [mov]...

You've probably seen bottles of this stuff being delivered to a neighbor's house, or maybe you've ordered some yourself. Mona Vie looks like a bottle of red wine, but it's really a juice that claims to improve joint functioning, reduce inflammation and even boost energy. And, now that Oprah has made a highly-publicized endorsement of the acai berry - the main fruit in Mona Vie - more people will probably be hopping online to order some.

But is Mona Vie really all its marketers claim it to be? A 2006 study from the University of Florida (sorry, I had to do it!) proved the benefits of the acai berry, showing that extracts of the fruit - which are extremely high in antioxidants - aided in the destruction of human cancer cells. But the study did not target Mona Vie, as some news reports stated, just the berry itself. And, at about $40 a bottle, it would seem that there more affordable ways to consume the berry, which is being touted as a "super food." 

Boot campers! Looking for a healthy late night snack with some kick? Try a bowl full of edamame (also known as soy beans). You can find them in the frozen veggie section and they are super easy to prepare. Just fill a bowl with the beans, cover with salt and microwave for about two minutes, flipping and adding a little more salt about half way through. They are fun to eat (you suck the beans out of the husk) and good for you.

WOD 8/26/2008: Front Squat 10-10-10-10-10 reps

JWOD: 67 LGOs (come in and find out!)

Those of you living in the neighborhood are certainly familiar with this guy.  If you have ever wondered what the heck, well, here is his story.  If you have had any strange experiences with Mr Terry, we'd love to hear about them.