Category: Nutrition


Write You.

Rewrite You.

Rewrite your metabolism using movement bursts

Movement bursts are short, high intensity circuit training sessions, utilizing multi-joint exercise, to increase your metabolic output.   Simple body weight exercises like squats, lunges, push-ups, burpees, and various jumping activities coupled into a circuit can do wonders to rev up your stagnant metabolism.

Keep these high intensity circuits from anywhere between 5 – 15 minutes.  Here’s one to get you started:

  • 30 Jumping Jack
  • 20  Squat or Squat Jumps
  • 20 Lunge
  • Max # Full Body Push-up

Aim for 1 to 4 rounds in the 5 – 15 minute time frame, while also aiming for the same number and speed of push-ups each consecutive round.

Rewire your metabolism with Intermittent Fasting

An 18 hour fast can also do wonders for rewiring the way your metabolism functions.  Intermittent Fasting allows many benefits, specifically retraining our bodies ability to better utilize stored fat as energy.   An example:

  • Sunday Dinner – 6 p.m.
  • Monday’s first meal – 12  p.m.
  • Monday’s second meal – 7 – 9 p.m.

*Repeat the above routine once a week for month and see how you feel.  

**It is also important to not overeat or snack during this time period. 

You may also try a full 24 hour fast once a week, and return to your regular way of eating the rest of the week.

Chew slowly. Move intentionally.

Coach Sanity








6 Small Meals?

In the hopes to continue to create a sense of balance, a long with share my thoughts of sanity, I’d like to share some personal applied practices to the theories of 6 small meals vs one large meal.  I also think this is something important to address because each year most of us set a goal to lose weight.  Ironically, for some strange reason, most people can not maintain their lost weight, and find themselves either starting over, or starting from an even higher weight gain.  Hopefully once you have read this post, you will have a more clear idea as to which philosophy to follow.

First, where did the practice of ‘six small meals’ a day come from.  If you are familiar with Bill Philips, and his book, Body For Life, you can recall his prescription for weight loss was to consume six small meals a day.  With the goal to a. speed up metabolism,  b. stabilize insulin levels, and c. provide a steady flow of carbs, proteins, and fats (macronutrients).

This is simplified down for the spaces of this post, moreover, there are other benefits to this way of eating.

Needless to say, this can be, and has been a successful way of eating for a lot of people.  Bodybuilders specifically as they have been successful with it for years.  If you have found success in doing this, by all means, don’t change it if it isn’t broken.

I do feel it is important to also share that there are some not so positive realities that may come with following this way of food consumption.  For one, it can become quite time consuming to prepare forty two meals every 7 days, for each passing week.  You may also begin to feel overwhelmed with your mind set around food, food, food.  In other words, your mental frame of your day is around consuming calories ALL DAY LONG.  Probably not the best approach if you find that you are back to square one, months or a year later.  Of course if you never stop eating this way, and you do gain the self control to stick to small number of calories six times a day, then you will be successful.  Keep in mind I said NEVER.  Which may be a lifetime of worrying about overeating.  One word, stress.

If you are in search for something different, might I suggest my way of daily eating.  Understand that I started years ago as an overweight adolescent.  Later, I glorified the small meal eating as I was also a competitive bodybuilder, and all around gym rat.  When I reached my 30′s, I found that I was not in balance of my mind spending, with preparing for the gym and being at the gym vs. a life existing outside.  How could I have the rewards of both worlds?

I switched my way of eating and found liberation.  I was liberated from thinking about food, to making memories of trying flavors.  No longer was I fearing overeating because I no longer experienced self deprivation.  The rewards were that I was now healthy because of how I used my time in the gym, and now I also have a healthy relationship with all foods.  No fear of overeating, just a healthy habit of chewing slowly, all those zests of macronutrient combinations.

My typical day of eating looks like this:

Wake – 4 a.m.

Sip coffee

Meal One (large) – 3 p.m.

Meal Two – 6 or 7 p.m.

Sleep – 9 or 10 p.m.

Please note, for all sane purposes, I am not thinking about food preparation all day because I only need to think about it twice.  Now more space is available for making smiles, and smelling roses.  The beauty of this way of eating is that, through time, it becomes very flexible to social gatherings, traveling, surprise getaways, etc.  No need to feel obligated to keeping a kitchen within a 5 mile radius.  Just the open road and a blank canvas.

I hope that I could at least open your mind to something different.  A different way of eating, a long with a different way of living.  If you like what you see, and have a question(s) for me, please feel free to ask.  Obviously I can not customize this approach to you specifically within this confined page on the internet.

Fun. Move. Play.

Coach Sanity

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