Tagged as: push up

Paleo Challenge Day # 27

3 Days left of the Paleo Diet. You must be feeling great! I told you it wasn’t that hard!!

By now you are experts on the Paleo Diet and should be able to answer these tough Paleo Questions below:

  • Why are soy products not allowed?
  • Why no peanuts or legumes?
  • Why no quinoa?
  • Why no dairy?
  • What about whole grains? Aren’t they good for you?
  • What about potatoes, rice and corn?
  • What about chocolate?
  • Aren’t eating so many saturated fats bad for you?
  • Where do you get calcium?
  • Where do you get energy if you don’t eat carbs?
  • Do I need to eat every 3 hours?
  • “But cavemen had short lifespans! We live way longer now”

Today’s Workout (Wednesday, June 27, 2012)

Every Minute on the Minute for 10 Minutes-
10 Push Press, 95#/65#
5 Push up (hand release)

Testing: 800m Sprint (400 backward/400 forward)

Paleo Challenge Day #19

Regular exercise, though, is great for your body. One major benefit: It improves your insulin metabolism. Many overweight people are insensitive to insulin, a hormone secreted by the pancrease that aids the entry of fructose from the bloodstream into all cells of the body, including the muscle cells. When muscle cells become insensitive to insulin, the pancreas responds by secreting more insulin, This, in turn, raised the normal level of insulin in the bloodstreem. The reslting elevation of blood insulin levls, called “hyperinsulinemia,” is the underlying cause of the “Syndrome X” diseases (coronary artery diseasestroke, and type 2 diabetes). Insulin is  a master hormone that influences many other critical cellular functions. An elevated level of insulin in the bloodstream encourages fat deposition and the develompment of obseity. 

In other words, although exercise alone does not cause the large caloric deficit needed for weight loss, it sets the metabolic stage for weight loss to occur by improving your insulin metabolism-as long as you cut back on calories (The Paleo Diet, 201)

Today’s Workout (Tuesday, June 19, 2012)

Strength: Press 2RM


20 minutes of work-
60yd sprints
15 pushups

Paleo Challenge Day # 16

Nuts are rich sources of mono-unsaturaged fats. Monounsaturated fats tend to lower cholesterol and reduce the risk of heart disease, and may also reduce the risk of certain cancers including breask cancer. However, because nuts and seeds are such concentrated sources of fat, they have the potential to slow down weight loss, particulary if you’re overweight. You should eat no more than 4 ounces of nuts and seeds a day. Once our metabolism has increased and you’ve reached your desired weight, you can eat more nuts (The Paleo Diet, 108).

NOTE: Peanuts are legumes, not nuts . Eat these instead:

  • Walnuts
  • Almonds
  • Cashews
  • Macadamia nuts
  • Pecans
  • Pine Nuts
  • Pumpkin seeds
  • Sunflower Seeds

Today’s Workout (Saturday, June 16, 2012)

Thursday Make up


4 x 400m Sprints

Rest as Needed

Paleo Challenge Day #14

Trans-Fats Are Terrible

Cooking and salad oils are just part of the high omega 6 problem. Nearly all processed foods-breads, cookies, cakes, crackers, chips, doughnuts, muffins, cereals, and candies-and all fast foods are cooked with some form of high Omega 6 vegetable oil. Worse, most of these foods are made with hydrogenated vegetable oils that contain harmful trans-fatty acids. Trans fats raise blood cholesterol and increase your risk of developing heart disease. A study published in the American Journal of PUblic Health concluded that consumption of trans fats by Americans was responsible for more than 30,000 deaths annually form heart disease. Trans fats are found in margarine, shortening, and most PEANUT BUTTERS- foods that definitely were not part of humanity’s original diet. (The Paleo Diet, 51)

Instead choose things that are high in Omega-3 like: Fish oil, walnuts, salmon, flaxseed, basil, oregeno….


-These mysterious paw prints were found after class. Be like a bear and Leave No Trace.

Today’s Workout (Thursday, June 14, 2012)

For Time: 
250m row
35 Hand Release Pushups

Rest 3-5 minutes

For Time:
250m Row
25 Hand Stand Push Ups

Rest As Needed

Cash Out:
2 x 1 minute Air Dyne Sprints

Paleo Diet Day #7

Paleo Pesto Sauce

This is a great sauce for spreads on burgers, omelets, or you can even drizzle in over your veggies.


  • 2 oz fresh basil leaves (about 1 cup packed full)
  • 1/4 cup raw pumpkin seeds
  • 1/4 cup raw cashews
  • 2 Tbs lemon juice
  • 1/2 tsp coconut aminos
  • 2 cloves garlic
  • 1/2 tsp sea salt (optional)
  • dash cayenne pepper
  • 1/2 cup olive oil


  1. Put all ingredients into a food processor/blender and blend into a smooth paste (stop several times and scrape the sides to get an even texture).
  2. Add more or less olive oil to reach desired consistency.
-The Pesto sauce is very subtle yet effective for flavoring.

Today’s Workout (Thursday, June 7, 2012)

For Time:

60 Situps
50 Pushup
40 Sumo-Deadlift High Pull
30 Situps
20 Burpees

Paleo Challenge Day #4

Is Coffee Paleo? No.

But wait…If you drink it black you will not be deducted any points, as soon as you sneek in the cream subtract 1point from your scoring sheet!

Coffee is the second most popular drink in the world, trailing only water and, debatably, tea.

Caffeine, a key component of coffee, is a controversial compound. With 90% of North American adults consuming caffeine daily, it is the world’s most consumed psychoactive drug – and coffee is the delivery method of choice.

But is coffee really bad for us? Should we give up our beloved cuppa joe? If it’s bad, why does it feel so good?

Coffee’s risks

Research on coffee’s safety is mixed, for several reasons:

  • Metabolism matters. People vary genetically in how well they can process caffeine and coffee.
  • Coffee interacts with many hormones and neurotransmitters in the body, such as cortisol, acetylcholine, and insulin. These relationships are complex, and often depend on timing, amount, and people’s individual makeup.
  • As a crop, coffee is less like corn or soy, and more like cacao or wine grapes: It’s typically grown and processed in smaller batches by smaller-scale farmers and producers. You can follow along with his process here or see a nice PDF version here.)

So it’s hard to say definitively that coffee is “good” or “bad”; “healthy” or “unhealthy”. Let’s explore this in more depth.

What about cortisol?

Cortisol is a hormone produced by the adrenal glands. It increases blood pressure, spikes blood sugar and prepares the body for “fight or flight” mode.

Coffee and caffeine tend to transiently increase cortisol levels; however, this depends on several factors, including when you drink coffee, how often you drink it, and whether you have high blood pressure.

Cortisol is normally high in the morning, so if you drink some coffee at 6 a.m. and 10 a.m., you should be fine, as cortisol is naturally elevated at that time of day anyway.  However, your body may not appreciate coffee as much in the afternoon or evening, when cortisol normally drops. At that point, consider tea or something decaffeinated.

Read More

In the Paleo Challenge we are all shooting for Level 5!

Today’s Workout (Monday, June 4, 2012)

15 minutes of work:
Run 800m with remaining time perform
max rounds of “Cindy”:
5 Pullups
10 Pushups
15 Squats