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Exercise, Shameless Self-promotion

Fighting "Decision fatigue"?

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I like when the media attempts to coin new terms. "Decision Fatigue", as this Globe and Mail article calls it, is the idea that in any given day you only have enough energy to make a finite number of "tough decisions", before you just do what you would normally just...do. The types of "tough decisions" they mean mostly relate to making smarter choices for your health; I'm going to the gym and I’m not going to have that treat that I want to eat right now. It's an interesting hypothesis, and I don't really know what to make of putting a definite limitation ones ability to overcome being tired. What did certainly catch my eye though is how I initially interpreted it: consciously deciding you're too tired to get out for a run or make it to the gym well before it's actually time to do it. I do this. All the time. Especially when I'm not training very hard or out really of my groove - as is currently the case.

For myself and those of you like me, there's really only one solution. Grab a bag a Ruffles' Sour Cream 'N Bacon chips (my fav), and settle into the couch for the night. Yes? Of course not. It takes real grit to just get out there and do it. Hell, do it half speed. Take longer breaks between sets. Just get out there and do it. I've actually been following my advice this week (before I even happened upon this article), up at 4:30am every morning for the gym and a couple 5km runs in the evenings. You know what? The worst part was really just the thought of going out and doing it. When I'm finally in the gym or mid-run, it feels really good! When it's over I feel great and I'm ready for the next one.

You can take the points from this article, and they may be very valid for you, but really the biggest challenge for most people is fully committing to something and getting over the various daily excuses that stand in your way. When you fully commit to something, be it healthier meals or a rigid fitness routine, the route to get there is yours for the taking.

Check out the article here, of course I fully support the planning and scheduling advice!

http://www.theglobeandmail.com/life/health-and-fitness/health-advisor/want-to-work-out-more-defend-yourself-against-decision-fatigue/article19872789/

Meal Planning

Breakfast showdown: Cottage Cheese vs Plain Yogurt

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Most mornings when I’m short on time I reach for cottage cheese for breaky. Low in sugar and carbs, high in protein – it keeps me full throughout the day. Slice up some fresh fruit, or go the savory route with chopped onion, red pepper, celery and black pepper – it’s extremely versatile and takes me about a minute to prep. But this morning I was out. Being far too lazy and short on time for a grocery run, I found some plain yogurt and went for it. It was delicious! Better than my usual cottage cheese and fruit breakfast I’ve been eating for years. So I thought to myself, what really is the difference between the two?

Here’s a comparison of Nordica 2% Cottage Cheese and Astro Original 2% Plain Yogurt per half cup.

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I didn’t choose these brands for any particular reason, but most plain versions tend have similar nutritional values anyways.

Calories Yogurt is slight lower in calories than the cottage cheese (40kcal less, 36% lower). So if you’re strictly counting calories, yogurt can be your friend.

Protein Cottage cheese wins this one, and by a long shot (9g more, almost 300%). A few years ago I opted for a low carbohydrate focused breakfast to a high protein one. That’s why I started eating cottage cheese in the first place. I always found I was starving at work within a few hour of eating cereal, toast etc. Most mornings I work out before eating breakfast so that blast of protein afterwards is great. Plus I still replenish carbs with the fresh fruit I add.

Fat They’re both the same. You chose them at 2%. :P

Carbohydrates Surprisingly they’re both the same. I’ve seen some versions of plain yogurt that have significantly more carbs via sugars, but the Astro brand seems to be a good choice.

Taste I really liked the yogurt better. This may be because I’ve been eating cottage cheese for years straight, and the change up is nice. Both have very different textures, and different flavor. I’m leaning towards the yogurt!

Conclusion: I was honestly expecting to heavily favour the cottage cheese. I assumed the two would vary quite a bit and always thought yogurt was higher in sugars and carbs, so this is a pleasant surprise. I’ll definitely keep both in my morning routine. Keep in mind this is PLAIN yogurt, once you get into the Vanilla and other flavors expect lots of sugar and/or artificial sweeteners. If you add chopped fruits, you really shouldn’t need the flavored version anyway.

There are obviously other factors involved in making the right choice for you – some yogurts have higher calcium, lower sodium and Greek yogurt will have more protein. Yogurt also has bacterial cultures with proven benefits for your immune system and so on. For me, I’m more worried about excess sugars, and getting that higher protein content. I’m not afraid of fat either, and it can be your friend - although calorie dense. So unless you’re concerned about higher calories, go the yogurt route. If protein is what you’re looking for, go for cottage cheese. Otherwise – either are a great addition to your morning.

Which of the two do you favor? Or am I the only one who thinks this much about breaky?

Thanks for reading, Matt for TrainRite

 

Exercise, Shameless Self-promotion

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This weekend only! Free shipping on all Etsy TrainRite Fitness and Nutrition Journal orders!Promo code: FREESHIP https://www.etsy.com/shop/TrainRite00

FREESHIPPING

Meal Planning

Deconstructed Taco! (....salad)

Tacos are great! So in an attempt to recreate a healthier version... I came up with this deconstructed salad.It's also great. Honest. You may miss the taco shell and cheeses - but you have to make sacrafices sometimes, right? This was satisfyiing enough for me anyway :)

It may look like a ton of ingredients, but a lot of that is spices that can be left out/exchanged. The majority of your time will be chopping fresh vegetables. Enjoy!

See the recipe here!

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Meal Planning

Soup's OK - but it's no main course...

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I like soup. Ok, I kinda like soup. I just never want it for dinner, you know? It just doesn't seem satisfying at all, almost a solid food's garnish. Admittedly I've never actually made my own soup, until today. It was actually really good! Heavy on the garlic, so I''ll tone that down next time. I love posting recipes on my site for you, but it's really for myself too. I've made so many dishes in the past that were simple, healthy and really good... all to be forgotten. Selfish? Not entirely! I get many of my recipes online and try to tweak them for my own liking, or to cut out ingredients I either don't have, or think is excessive. So if any look familiar that's because they're all out there :)

Take this Butternut Squash & Asian Pear Soup Recipe - heavy cream? Not necessary when you have the squash. I used almond milk instead, but I'm convinced water would have been fine. The curry addition is a good idea too.

Check out the recipe here - feel free to use as a based and adding your own flavour! Just don't eat is your main dish.

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Exercise, Meal Planning, Shameless Self-promotion

My 2 Month Shred Challenge

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So recently I decided to start a 2 month shred challenge for myself, to try and cut down some of the extra weight I’ve put on this spring. I tend to… how you say…. “eat like an asshole” when I decide to have dirty cheat meals, and then these easily turn into “cheat weekends”. Recently I've had a lot going on so these have been pretty abundant. Last November I did a 6-week challenge, and my reward was our family Christmas trip to Mexico. That challenge was really effective, I cut down to 158lbs with some great definition - I was really pumped with the results. I didn’t really take any photos for that challenge, as it’s somewhat out of my comfort zone. Also, our travel agency unfortunately cancelled the trip via email on Boxing Day (Canadians - never book with Nolitours!!), so I didn’t feel any satisfaction for of it. This time I’ll be posting weekly “selfies” to showcase the results I’m seeing. If you follow me on Instagram, you know I’ve come out of my shell a bit with the photos.

The Rules:

-          Generally a low carb, low sugar diet. On run days I’ll have a higher carb intake (usually through oats and fruit) -          Nothing with added sugars (this includes dried crans and sweet rice cakes) -          No breads, pasta, rice -          Snacks: fruit on run days only, vegetables otherwise -          3 runs per week -          6 workouts per week -          Meals on side plates only -          No alcohol -          No snacking on almonds as I get out hand with these. I’ll use them as part of meals only. -          Any cheating will be fessed up to

Workout Plan:

I've just begun a new workout routine utilizing my TrainRite logbook. Love this thing; I never have to think about what I have to workout each day – I did all the pre-planning. I actually began this regimen a while back, but due to a neck injury and illness I never got into the full swing of it. Now that I’m 100%, I’ll use it for the entire 62 days. 6 days a week and one rest day. Here’s the breakdown:

Sunday: Rest Day Monday: Lats/Bis Tuesday: Legs/Core Wednesday: Chest/Tris Thursday: Various*/Core Friday: Legs/Shoulders Saturday: Back/Core * “Various” refers to exercises that use a multiple muscle groups, or muscles I couldn’t classify with the other days

Cardio: 3 runs per week – Tuesday, Thursday and Sunday (generally quick 5km runs)

Supplements: -          Protein shake immediately before and after workouts -          5grams Creatine on workout days (taken with the aforementioned protein) -          10grams BCAAs, daily -          Daily men’s multi vitamin -          Daily fish oil

Exceptions: -          1 Cheat item per week (NOT a whole meal) -          1 alcoholic drink per week *I’ll adjust any of these that I deem effective or not as I go.

Keeping Track: Call me lazy, but I’ve found that the best way for me to track my results are weight and photos. A lot of people do measurements, but I don’t really think it’s necessary for me. Does anyone else have a method they’ve used before?

So here we go! Today is Day 1 of my challenge. This time I have a trip booked Aug 11th, which gives me 62 days. The last challenge I did was extremely strict, this time I’m going to give myself a few rewards along the way.

If you have any comments or suggestions I’d love to hear them! I’ll keep track of my progress here, but I’ll also post weekly updates.

Thanks for tuning in!

Day 1: Monday, June 10, 2013

Weight: 176.2lbs

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Exercise, Shameless Self-promotion

New Section: User Appreciation Pics

Hi all, So I've added a new section to pay my gratitude to all TrainRite Logbook customers!

A few photos have been trickling in and I think it's great! Keep 'em coming if you're a customer and you'd like to be featured on the page. I'm always amazed to see where my orders come from; Canada, USA, Singapore, Finland... all over.

Here it is - a big thanks to everyone!

Get one here! Facebook, webstore, Pinterest Instagram: @TrainRite00 Email: admin@trainrite.ca

Alex Patton - Sports Nutrition Specialist (Winnipeg, MB)

 

Meal Planning

Finally: FETA, BRUSSEL SPROUT, AND CARAWAY SEED CASSAROLE

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photo 9 Long overdue!

Admittedly, I did not read the entire recipe before grocery shopping… and decided to substitute brussel sprouts for the cabbage. So, I didn’t realize I was supposed to be wrapping the stuffing in cabbage leaves. I just steamed 4 brussel sprouts and halved them, and then layered the rest, placing the brussel sprouts on top as a kind of visual garnish. Lessons learned.

Delicious nonetheless. This was devoured! I made some other intentional substitutions to the original recipe too.

Find my version HERE

Thanks to Poppy’s Patisserie for the recipe!

Don't forget to check out my fitness logbooks!

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Meal Planning

Meal planning for tomorrow: savoury cottage cheese

Meal planning for tomorrow: savoury cottage cheese I have cottage cheese for breakfast most mornings after the gym. It's quick to prepare, I personally love the taste and it's a great protein. It'll easily keep me full until lunch. My standby combo is cottage cheese and fruit... and I was really surprised to find out that most people eat it as a savoury dish, and even cringe when I mention anything sweet with it! Anyways, I had to try the savoury version and I've kept this extremely quick version in my rotation about once a week. Anyone else have an old standby for cottage cheese?

As always I'll post the recipe under my "food!" section, but this one's so short I'll also post it below:

*single serving

Ingredients

1/2 cup cottage cheese 1 tablespoons yellow onion, chopped 1/4 cup chopped red and yellow peppers 1/4 cup grape tomatoes, quartered salt and pepper

Directions

mix all ingredients together dash of salt and pepper to taste

Shameless Self-promotion

Welcome!

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Hi! Thanks for checking out the official TrainRite blog! I created this blog to organize and showcase some clean food recipes from various sources and some very effective training regimens I've used in the past.

I've also created and sell two logbook products on my website below, which have really been the key to the success I've seen in my own fitness.More often than not though, I'll just post some recipes, workout routines and basic health thoughts or information. Please comment on the posts (it'll keep me posting), and if you want to feature your own ideas/post here I'd love to have your input!

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