MobilityWOD Day 5 – Darth Shoulder



Another day, another tough mobility exercise. Today’s MobilityWOD workout is Darth Shoulder.

I’m not sure why this one was so difficult for me, it felt more like a strength exercise than stretching. My shoulders and biceps were pulsing and shaking as if they were stressed, but they didn’t feel very much strain at all. If that makes sense.

One of Dr. Starrett’s readers left a comment that I totally stand behind:

Anonymous said: “Becoming the best thing I don’t look forward to every day.”

Pretty much sums it up for me. MobilityWOD — the best thing I don’t look forward to every day.

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For Lunch: Chicken Poppers



Chicken Poppers

Spicy Chicken Bacon Poppers

I stole a page out of Mark Sisson‘s book for this one: Spicy Chicken and Bacon Poppers.

And I’m really glad I did. The poppers consist of a chunk of chicken breast inserted into a banana pepper, wrapped in a slice of bacon, and held together with a toothpick.

I put the poppers in the oven at 375 for 20 minutes. At the end of the 20 minutes, the chicken seemed cooked, but the bacon wasn’t as crispy as I like, so I ended up throwing the broiler on for a minute or so to crisp up the bacon. That wasn’t part of the original recipe and you may not need it. Ovens seem to vary quite a bit.

I served this with half of a hard-boiled egg and a spinach and romaine lettuce salad topped with Pico de Gallo. The pico de gallo is a blend of fresh diced tomatos, onions, cilantro, lime juice, and the thing that gives it the creamy consistency is an avocado. It was really great.

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Dinner: Coconut Curry Shrimp

Sauteed Vegetables

Sauteed Vegetables

And what’s for dinner today? I had some fresh shrimp that I needed to use and some green curry paste, so I just decided to throw this together real quick.

I wish I could give you an exact recipe for this, because it turned out delicious, but I wasn’t following a recipe when I made it.

Coconut Curry Shrimp

Simmering Coconut Curry Shrimp

I started out by sautéing spinach, celery, and onions in a saucepan. After the onions had caramelized, I added about a half cup of coconut milk and about a half cup of green curry paste and let it simmer for a bit.

I tossed the fresh shrimp in. They don’t need long to cook, so I only cooked them for a couple of minutes.

I was making this for both my wife and I, so we each got about 5 shrimp. It might be hard to tell from the photo, but these are JUMBO shrimp, so it was plenty enough for a good dinner.

Coconut Shrimp with Spaghetti

Dinner is served

… And served it next to some spaghetti squash which was topped with butter and basil.

We’ve been really fond of spaghetti squash lately and if you’ve never tried it I highly recommend that you do.

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When is a Spade a Spade?

The CDC says that 1 in 3 Americans will be diabetic by 2050.

Does this really surprise anyone anymore? Take a walk outside. Look at everyone around you. Look at what they’re eating. Sugar. Sugar. Sugar.

When I read this article title today it was really a “Duh.” moment for me. I wasn’t shocked or surprised at all. That’s the direction everyone is heading. But it doesn’t need to be that way as long as you make smart diet choices.

The problem being is that the CDC doesn’t want to blame the rise in diabetes on your diet choices. No. What would that mean? It would mean that companies are being allowed to kill us with sugar. It would mean that the FDA isn’t doing it’s job of protecting consumers from deadly foods. It would mean that the USDA’s food pyramid is wrong. The article states:

An aging population, diabetics living longer and the increasing number of at-risk minorities are the main factors contributing to the rise according to the report. However the prevalence of obesity in the United States also plays a role.

Really? Obesity plays a role? The smallest role out of all those risk factors I’m sure, since it was listed last and not even part of the main idea of the report? Most people aren’t going to take from this report that they are killing themselves with their diet. They are going to take that they got Type 2 Diabetes because they are a minority or some distant aunt on their father’s side had Type 1. And that’s a real shame.

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MobilityWOD: Day 4 and a good Breakfast

Today began with a breakfast of champions. There was no whole wheat toast here. No banana smoothie. No bowl of Special K. No. Today’s breakfast was a whole mess of bacon and eggs!

Eggs and Bacon
Eggs and Bacon.. How much more Primal can you get?

I love starting off my day with a ton of protein. It keeps me full and energized usually until dinner time. It’s a strange phenomena coming from a life of eating 3 fast food meals a day and still being hungry. It’s kind of like magic.

MobilityWOD: Today’s mobility exercise, wasn’t so bad. It was supposed to take 10 minutes total and I ended up holding it for 6 minutes on each side.

I don’t think I get very much benefit out of stretching my hip flexors. At least, I don’t notice very much of a stretching sensation while performing the exercise. I’m not sure if that’s because my hips are already stretched, or very bad, or what, really.

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MobilityWOD Day 3

It’s day 3 of my MobilityWOD transformation and I’m feeling great!

Calve stretching

A Calf Stretch

No, seriously, I am. Especially because I rocked the house on day 3′s MobilityWOD – New Concept and Homework! I mean… Maybe it’s because this one was a little easier than the first two days, but that’s fine with me. I think it was the perfect time for a little break from the intensity.

I really liked this exercise, though. I’ve done plenty of different calve stretches in the past, but this one was new to me. I was able to hold it for over 4 minutes on each side and afterwards my calves and feet felt great.

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Weight Loss Progress

We’ve been keeping track of our food intake, exercise, and weight since the beginning of our paleo lifestyle and I think it’s time to give you all an update. It’s been a month and a half since I last updated our statistics. Here are the new numbers:

Name: Richard
Height: 5’7″
Starting Weight: 216lbs
Current Weight: 189lbs
Loss: 27lbs (12.0%)
Goal Weight: 150lbs

Name: Amanda
Height: 5’3″
Starting Weight: 260lbs
Current Weight: 228lbs
Loss: 32lbs (12.4%)
Goal Weight: 140lbs

As you can see, this paleo lifestyle is working great for us for weight-loss.

We did experience a large initial surge of weight loss at the beginning, which I think was probably mostly water weight, but have since settled into about 2lbs lost per week on average.

The interesting thing is, despite starting at different weights, we both lost approximately the same total percentage of weight — 12.0% for me and 12.4% for my wife.

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Soyjoy at Wal-Mart

Soyjoy - Estrogen in a Wrapper

Soyjoy - All the Estrogen, All the Fat

We had an interesting/funny thing happen to us at Wal-Mart today. We went to the Dardanelle, Arkansas Wal-Mart, which is a bit out of the way for us. It was different than our local Wal-Mart. It has more of a “Costco” feel to it. It’s hard to describe, but there was a lot of concrete, there were unfinished ceilings, and the weirdest thing was that there were advertising kiosks plum in the middle of the aisles.

As if you don’t get marketed to enough in your daily life. As if you don’t get marketed to enough by the sheer volume of different products with fancy, colorful labels while you’re grocery shopping. Now you have to wade through crowded aisles as people yell at you to try some god-awful product that their scientists just genetically mutated out of a Soybean.

And that’s exactly what happened. We had finished our shopping. We had checked out in the sporting goods section to avoid the lines up front, and were headed toward the exit, when we were flagged down by a woman who must had been a reject from a Jabba the Hut casting call. I’m not one to usually make fun of people based on their weight (after all I’m still huge), but I’m also not trying to chase you down in stores and sell you a health product, either.

What delightful product could this portly woman be selling? Why, it was none other than Soy Joy. And boy did we look like we could use it!

She had a tray full of slices of what I guess were Soy Joy bars that looked like they had been sprayed with Pam or something. Maybe to maintain their flavor/color in a room temperature Wal-Mart? I’ve never had one of these bastards of science so I can’t tell you exactly what happens when you open the wrapper. They may, in fact, just be that oily. The picture of the one below looks more like something that you might find coming out of you than something you should be putting in.

Soy Joy or Poop

Soy Joy or Excrement. You decide.

After going through her speil on why we needed to eat Soy Joy, I simply said:

“Sorry, we can’t eat that. We’re on a diet.”

To which, her clever response, “But this is diet food!” … Yes. Soy Joy is DIET food. Apparently it worked so well for this lady. “Only 2 grams of saturated fat!” she continued.

It was clear that we were losing a battle here. This lady was shilling for a company/product she knew nothing about and nothing would be gained from arguing my perspective in the middle of a busy Wal-Mart aisle.

“Ma’am,” I said, “I’m not even sure that can be considered food at all.” End of conversation. We walked out the door and went home to watch the Razorbacks lose to Auburn. What a crazy game.

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Kettlebells

Kettle Bells

Like a canonball with a handle

Today we purchased a kettlebell! I’ve read about them a lot. I started reading about them in 2006 when people in martial arts circles would use them to train. It seems like they’re a lot more mainstream now and after viewing some videos on some proper exercises we decided to get one.

After purchasing it, I realized that we are at least going to need two or more kettlebells of different weights. My wife wanted to start out with 10lbs, but I was thinking more like 25-35lbs. Realizing that she wouldn’t be able to use a 35lb ‘bell for quite some time,  we settled on 15lbs so we both could use it.

So I tried it, and after my first exercise I was barely breaking a sweat. It was more like long, slow cardio for me than the intense cardio/muscle-building workout I expected it to be. I think I definitely need to increase the weight because as it stands, I think I get far more of a workout from standard bodyweight exercises.

Today is also day two of MobilityWod, “Don’t Go In the Pain Cave.” — To me, this one was significantly harder than day one. Hell, I’m not even sure I’m doing it right. My form looked right, but didn’t feel right at all. It felt like I couldn’t get the position with my front leg totally straight, but I suppose that is normal for someone who hasn’t stretched in a long, long time.

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Day one of MobilityWOD

I just completed day one of MobilityWOD: The First of Many Beat Downs, and I must say… I’m a little disappointed with Dr. Starrett. I feel like I’ve been lied to.

Kelly Starrett, DPT

Kelly Starrett makes things look easy.

When I was watching the video late last night I was thinking something along the lines of “Sitting in a squat for 10 minutes? Seems like a good stretch. It’ll be a piece of cake.” I mean,  seriously, watch the video. He makes it look easy.

And now, upon completing the entire 10 minute workout (barely) my calves are screaming and my feet are slowly returning to functional as the blood rushes back into them. I’ve never held a squat that long and it was intense. I don’t think my legs have ever felt quite like that before. They feel entirely stretched and, lacking any better definition, somehow renewed.

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