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We have some great cooks!

6 Feb

Way to go all!  We’re only at day 3, and already there are some great looking dishes from many of you.  Here is just a sampling of all of the delicious food so far.

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Tri-tip with Sweet Potato Hash

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Shrimp Fried (cauliflower) Rice

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Bratwursts with Broccoli Slaw

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Chicken Casserole

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Roasted Chicken, Cabbage Slaw, Broccoli, and Sweet Potato Coins

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Roasted Chicken, Asparagus, and Mashed Sweet Potatoes

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Seared Hanger Steak with Roasted Crisphy Brussels Sprouts and Fennel

 

Introducing the Whole 30 (and 60) Day Challenges

31 Jan

There has been some chatter in the gym recently about a new version of the Whole30, and the cryptic post on our facebook page last week.  I am here to tell you that it is indeed upon us!  WE WILL BE STARTING MONDAY FEBRUARY 4TH.  This challenge will be more involved, as well as more life-changing than the last couple challenges that we have run.  Additionally, this one will be a true challenge, with winners awarded prizes at the 4 and 8 week marks!

As you can tell from the title, it will not only consist of a 30 day challenge, but also a 60 day challenge (4 weeks and 8 weeks).  Why are we adding a second 4 weeks you ask?  At FIT we preach not only healthy eating and lifestyle changes, but also making those changes sustainable and long-term.  This is your chance to take our encouragement and put it into practice.

While the general template for the eating strategy will follow the Whole30 of challenges past, this time around the goal is to see not just who can make the most improvements to their health, but also who can get the most aesthetic and physique change.  We are challenging all of you to commit to 2 months of clean eating, smart exercise, and healthy lifestyle changes and see who comes out on the other side looking better.

And now for the rules:

Eliminate the following foods:

Grains and grain like foods (including quinoa, couscous, etc)

Legumes (including soy and peanuts – shell beans like snap peas and green beans are ok)

Sugar and artificial sweeteners (Fruit juice is an acceptable sweetener, but nothing else)

Dairy (milk, yogurt, cheese, butter [ghee is ok])

Alcohol

 

What we are asking from all of you:

Pre, 4-week, and post-challenge progress photos.

These pictures should be taken in as LITTLE CLOTHING AS YOU FEEL COMFORTABLE.  This is important.  How else will you tell if you have made progress?

This is what I’m talking about

Take the picture without your head, so that we can judge them impartially

The pictures should be submitted to “challenge@focusedtrainers.com”.  The pictures will stay private and be used to judge the winners.

Contribute weekly to the FIT facebook page and/or blog at: blog.focusedtrainers.com

This can be in the form of pictures, recipes, reflections about how the challenge is going for you, or just simply questions.  Tracey and I will do our best to answer all questions the day they are asked.

You can also email your contributions to your trainer, and he or she can get it up on the blog for you.

The goal here is to get as much interaction between all of YOU so that you all get the most out of the challenge.

While you have to enter a name and email address to comment on the blog, the email address will not be public, and the name can simply be a first name (or middle name?) if you are concerned about posting anonymously.

Attend in-person meetings/meals throughout the challenge

We will be hosting events in and out of the gym with sample food throughout the 8 weeks.  This will be an opportunity for all of you to share – in person – recipes, trials and successes, as well as ask us questions directly and see how WE eat with recipes to try.

These meetings will be occurring every OTHER week, sometime during the weeks of:

2/11, 2/25, 3/11, and 3/25

We will be announcing the exact date, location, and format, at least a week in advance so people have time to add it into their schedules.

Submit $30 to the front desk at FIT

This small fee will be used to reward the winners.  We have set up a line item so we can bill you directly for it, or you can bring in cash or check for us.  Prizes will be announced once we know how many challengers we have.

 

OK I think I hit all of the major bullets.  Again, we are starting this coming Monday, February 4th, so get all of your off-limits foods out of the way while rooting for the 49ers.  We are excited to have you join us for this exciting new nutrition challenge.  As always, if you have any questions, comments, or concerns, please do not hesitate to ask – either here on the blog, or directly to me at “matt@focusedtrainers.com”

 

Good luck to all of you!  I’m looking forward to hearing about all of your great progress!

Let’s Get Cookin’!

7 Jan

Many of you have heard from me that the easiest way to be successful at this “no grains thing” is to prepare your menus and meals in advance so there are always options available for you in the refrigerator.  This will prevent you from eating “whatever” is around, or worse: eating out and making even worse choices.

In the new year, I am reinvigorating my efforts to cook A LOT on Sundays in anticipation of the week.  And yesterday, I did just that.  After heading to 2 different grocery stores, in the pictures below you will see my haul.  And here’s what was either made, prepped for, or purchased to make later in the week:

Nothing like a stoveful of cooking magic

Nothing like a stoveful of cooking magic

Bryan Voltaggio’s Beef Stew with Ale (recipe)

Slow-Cooked Cinnamon Pork Loin with Parsnips

Fermented Brassicas (cauliflower, romanesco, red cabbage)

Roasted Beet, Avocado, and Grapefruit Salad

Below all from Diane Sanfilippo’s Book Practical Paleo (for sale at FIT)

Mustard Glazed Chicken Thighs

Lemony Lamb Dolmas

Swirly Crustless Quiche

B.E.A.T Salad from Mark’s Daily Apple

 

Yes, that’s a lot of food, but it will be for two people, for the week.  Additionally, some of it might get frozen for eating later on.

A kitchen full of fresh veggies? A beautiful thing

A kitchen full of fresh veggies? A beautiful thing

A full fridge is a happy fridge!

A full fridge is a happy fridge!

So now that you’ve seen what my week’s worth of food looks like, how does yours compare?

Share your pictures with us; either here, or on the FIT facebook page.

How the Trainers Eat, vol. 4

31 Dec

While long overdue, I wanted to share a little dish that is sure to warm the soul and give you the fuel to power through those first few workouts of 2013.  This soup will make a great post-workout dish, as well as something to keep you warm on these cool and damp northern California nights.


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Sweet Potato Butternut Squash Soup

1 medium butternut squash

3.5 lb. sweet potatoes

3 c. chicken or vegetable stock (I used my own homemade pork stock)

1/2 c. half-and-half

1/2 onion, minced

2 cloves garlic, minced

3 T. coriander

1.5 T. curry powder

1 T. chili powder

Panchetta for garnish

Salt and pepper to taste

Soft goat cheese for garnish

Chives for garnish

Preheat oven to 425 degrees F.

Cut squash in half and clean out seeds.  Place face down on a foil-lined baking sheet.  Place whole sweet potatoes on the same sheet.  Roast until squash and potatoes are soft, approximately 45 minutes.  Once cool to the touch, remove skin and place the flesh in a large soup pot.  Add stock and half-and-half.  Stir until incorporated.

Add onion, garlic, coriander, curry, and chili powder; bring to a simmer, and maintain for 10-15 minutes, stirring often.

In a small saute pan, cook panchetta over medium-high heat until done, approximately 5 minutes.

Using an immersion or traditional blender, puree soup until smooth.  Salt and pepper to taste.  Garnish with soft goat cheese, chives, and cooked panchetta.

Serves 6

 

Cooking note: goes great with grilled meat.

 

#FITphoto Week 2 Update

16 Oct

We have had some great pictures submitted by clients this past week!  Keep up the good work.  And if you’re unfamiliar with how to use instagram or share your pictures on facebook, simply email your picture to your trainer and we’ll get it up on the site for you.

Special thanks this week to Inbal, Kim, Steve, and Vicky for submitting great photos!

#FITphoto Week 1 Update

9 Oct

We’re off to a great start guys!  Keep up the great photos.  Here are the best from week one.

#FITphoto Reminder

30 Sep

Remember that our photo challenge begins tomorrow.  

First word: SWEAT

For a little inspiration, here is Scott’s interpretation of the word.

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#FITphoto Challenge

26 Sep

I am _____

A little bit ago, I challenged everyone to think about what picture came to mind for a particular word or phrase.  Now I want to more formally introduce the challenge.  This will be a 30-day challenge like no other we’ve done before!  There will be no restricting, limiting, ensuring you get enough!

All we are asking, is that for 30 days, you share your pictures with us.  This is a little experiment in using your creative muscles instead of just the muscles you’ve forged in the gym.  For each day of the month of October, there will be a new word or phrase; take one photo using that word/phrase as your inspiration (example, October 1st, take a picture of what “sweat” means to you).

Reflection

That’s the easy part.  We’ll give you a few ways to share the photo with the rest of your FIT family:

Post to the blog in the comments section of this post.

Add to the FIT facebook page

Email to your trainer, or to matt@focusedtrainers.com

We’ll be compiling the best pictures of the month and lining the hallway throughout November with our votes.

FIT Photo-a-Day Challenge

 

1: Sweat 17: Layered
2: Faith 18: In 5 Years
3: Gratitude 19: Center
4: Black & White 20: Pose
5: Reflection 21: Makes Me Smile
6: What’s for Dinner 22: I am _________
7: Focus 23: On the Run
8: Alma Mater 24: BHAG 

(Big Hairy Audacious Goal)

9: Powerful 25: Full
10: Curiosity 26: Set the Bar
11: Bright 27: Now Playing
12: Family 28: Serenity
13: In My Gym Bag 29: Cozy
14: Grace 30: Where I’m Going
15: Upside Down 31: Monster Mash
16: In My Shoes  

 

 

My experience as a Crossfit “athlete”

16 Sep

2 weeks ago, Jimmy, Danielle, Jenny Lewis, and myself competed in the 2012 edition of Moxie Madness, hosted by Crossfit Moxie in San Jose.  This was a 2-day even consisting of multiple timed workouts each day, similar to the format of the Crossfit Games, with each workout being scored separately.  The team with the fewest points across all of the workouts would be the winner.  The format was for 2 published workouts and a “floater” workout to be performed on Saturday, with an additional workout Sunday morning.  The top 10 teams from each division (Novice, Masters, Advanced) would compete in a final workout on Sunday to determine the winner…unfortunately Crossfit Los Altos didn’t get a chance to try this fifth workout.  But we DID get to try our hands at the following:

WORKOUT 1

For time (20 minute time cap)

12 Burpees 12 Front Squats (135lb/95lb)

12 Kettlebell Swings (32kg/24kg)

12 Box Jumps (30”/24”)

Suicide Sprints (~15/30/45′ each)

Team Crossfit Los Altos

Jenny and Danielle

WORKOUT 2

For Time:

25 yard prowler push for girl #1 @ 110lbs, guys run with them while holding 45lb plate

25 yards prowler push for girl #2, @ 110lbs, guy continue to run with them while holding 45lb plate

At the turn the guys will each put their 45lb plates on the prowler and take over.

25 yard prowler push for guy #1, @ 200lbs

25 yard prowler push for guy #2, @ 200lbs

Then…

300 double unders…. 2 guys, one guy working, switch as often as you want

75 Power Snatches @ 65lb ….2 girls, one girl working, switch as often as you want.

Cannot switch to next exercise until others are done! When guys have finished double unders and girls have finished power snatches they will switch exercises.

300 double unders…. 2 girls, one girl working, switch as often as you want

75 Power Snatches @ 95lb… 2 guys, one guy working, switch as often as you want

Then…

25 yard prowler push for guy #1 @ 200lbs

25 yards prowler push for guy #2, @ 200lbs

At the turn the guys will each remove their 45lb plates on the prowler and the girls will take over.

25 yard prowler push for girl #1, @ 110lbs, guy run with them while holding 45lb plate

25 yard prowler push for girl #2, @ 110lbs, guy run with them while holding 45lb plate

Danielle starting the prowler push

FLOATER WORKOUT

3000m team row

4 x 750m row, with a 5 yard sprint from the starting line to the rower.

SUNDAY WORKOUT (#4)

12min AMRAP for max reps

Hang Clean to Overhead anyway

x7 each RX @ 135lbs/85lbs

x5 each RX @ 165lbs/115lbs

MAX RX Alternating @ 205lbs/135lbs

To say that this was a lot of work to cover in 24 hours might be a bit of an understatement; even after the floater WOD – which we completed first – our legs and backs were a little tired and stiff.  Jimmy even felt a little twinge during the row, but powered through successfully for the rest of the weekend. The row did, though, act as a nice warm up for the other two workouts we would need to complete that day.  We were out on the field at Spartan Stadium – San Jose State’s football field – so it was incredibly hot and bright.  It’s quite a different experience working out in the middle of a turf field in the sun instead of indoors, with climate control, firm flooring, and no sun blaring down on you.  The nice thing about it was the crowd.  Having a couple hundred people cheering you on, music blaring, and a few dozen others competing all at the same time really gets the adrenaline going.  The weights seemed “heavy” during the warm ups, but once I heard “3-2-1 Go!” it was just time to start moving and race against the clock. We didn’t have the best scores, but that really wasn’t the point – we all worked hard and got out there to compete!  While Danielle is still actively competing in weightlifting, Jimmy plays basketball, and Jenny is an avid triathlete, this was my first time getting the competitive juices flowing in about 2 years (haven’t been able to get back into playing soccer).  It was great to feel the excitement and “in the zone” feeling of fighting for a win.  I don’t know about the rest of them, but it really instilled a desire to get back into competing – whether back at soccer, more Crossfit throwdowns, or possibly enter a weightlifting meet (as Rob keeps encouraging). We all workout for different reasons – lose body fat, increase muscle mass, stay “healthy”, relieve stress, and even to fulfill a sense of competition.  Whatever the reasons, it is a great feeling, as well as a wonderful exercise in motivation, to step out of one’s comfort zone and try something different (and maybe more difficult than you thought you were capable of).  What will your next physical challenge be?

#FITphoto Inspiration

12 Sep

Here’s another inspiring set of photos from Angelo to get you thinking about what pictures you might take.

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#center
Angelo

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#reflection
Angelo