Protein Deals!!

Tuesday, December 3, 2013

Get Your Christmas Ducks In a Row

Well your coming out of your off-season, your getting back in the groove of training. You have also probably put on a little weight. Well at least I hope you have. There is just no need to stay at race weight all year long. Hopefully your recovered. But that little weight you put on has the possibility to turn into a bunch if you don't have your ducks in a row before the festivus season.

I have been involved with focused endurance training for 6 years now. I have tried to deal with Christmas in many different ways.

  • Dont care and pack on a ton of weight
  • Try and do huge workouts the day of family gatherings
  • Starve myself through the whole season
None of these work, so don't waste your time. But through my ketotic dieting adventure this last year I have come up with a few decent strategies that allowed me to enjoy events and not go totally off the rails. So here they are.

Write out a plan:

Yes physically write out a plan of how you are going to approach the event. Be descriptive put yourself in the feelings of how you will feel visualize it, and remind yourself how you will feel if you over eat or drink.


Great you have a plan now practice it. You have a month before the week of Christmas/ New years. Practice it. Life will give you many opportunities.

Limit Choices not Portions:

This one works well. Since Christmas dinners usually consist of potlucks there is a massive variety of food, and the mind being the way it is wants a little piece of all of them. Use this opportunity to breath slow down and limit your choices, and say you can have as much as you like. What you hopefully will find is that by limiting the choices you will get tired of the same taste in turn will generally eat less. If you know portion control is an issue then set up a limit for this as well such as I can have as much as I want as long as it fits on a coffee saucer! This will inevitable make the portions smaller and force you to think every time you go back up to stuff your cake hole

Set a weight limit:

Set a weight gain limit safe bet is 8% above your in-season weight. ex race weight: 180 max gain limit: 14lbs 194lbs.  Hopefully you haven't put this all on already. I like to use 10lb as a nice round number.

Set a time limit:

No more eating after 7:30 PM. Period. There is really just no need.


Once you have your coffee saucer plate put it down, chug a huge glass of water and then find out how your parents are doing. Maybe you can help clean up? Engage yourself in the event, its not only about food, despite what it has been worked up to be.

Dont tell anyone what your doing:

Your a triathlete, you have a ton of discipline, but maybe you also like to brag....... DON'T. Dont tell anyone what your doing. People are funny, even if there not training for endurance  sport and they are totally happy, they might get offend by the choices your making for you. Read that again. The choices your making for YOU.  Just because someone else is letting it rip doesn't mean you have to join, as bad as THEY may want you to. So use some of that discipline keep the goals to yourself, use the happiness that's brewing up inside and share it with others.

So there you have it a couple simple tips to help conquer one of the toughest mental parts of the season, and not become Fatty McButter Pants. As an added bonus leave a comment with your plan, I will hold you to it! I want to see you succeed and I am sure others do as well. So until next time, Keep on keeping on, Wishing you health and happiness this Holiday season.


All that temptation is temporary. On the other side of pain is success.

Thursday, September 12, 2013

My Ketosis Adventure So Far

Well with tri season winding down and off season starting its time to start looking at what changes you can make for next year. Weather that's a fancy new aero bike or a diet change. Now is the time to start planning.

Last October during my off season I was looking for ways to take me to the next level. Training has become habit, which allowed me to explore a bit. While studying for my CSCS, I developed a heightened interest in nutrition. Where I saw the need for improvement at this time last year was dealing with the weight I had gained after my tractor rollover accident. 

So I began to poke around and I wanted to take a different approach. While reading Chris Mccormack's book he talks about turning to body builders for solving his hydration needs. He looked outside the box. I wanted to get lean. Whos the leanest??? Body Builders.

October 2012: 185 maybe approx 10%BF

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So I began to dig deeper and I came across intermittent fasting. That's its own story and you can follow the link and read for your self. Tons of information there. But eventually I found out about nutritional Ketosis.  Again there is a link to the definition as it has its own lengthy definition which if you would like to talk about it further we can grab a coffee. I now drink mine with coconut oil.

Anyways I have noticed over the past few months a lot of big names in triathlon are beginning to recognize that this type of diet my be useful. Since you may not believe me check out all the work being done by Tim Nokes the author of the Lore of Running which he is now re vamping. Joe Feril world famous triathlon coach and author of the Training Bible, Dr. Aitia. and Ben Greenfield. (this is a great post about him actually just finishing Ironman Canada 2013!!)

And I thought I was being original. Remeber when you think your the only one someone else has beat you there.

Anyways to keep this a blog post and not a book, It took me over a year to develop the habits required to sustain this diet for a longer period of time. Christmas was a fail, Snowboard trip was a fail, and then when I started to really bring in intensity I was not prepared and another FAIL. One of the hardest things is dealing with the backlash of the general public. It should be called KeNOsis. because you have to say NO to a ton of foods and habits you are used to eating and that are still good for you but not for ketosis.  But I have now reached a state where I can comfortably manage day to day and I have decided this style of eating is perfect for base building.

I just wanted to add to the pool of subjects of people who have tried this. To be honest I was a little self conscious to make this post last year, as people tend to think you have problems when you are eating butter and drinking coconut oil. But this stuff really does work especially in the base phase.

Briefly what it allows your body to do is become more metabolically efficient, by effectively using fat as an energy source, at lower intensity. Perfect for long distance triathlon (HIM, IM, Ultra)

If you have further interest in the subject stay tuned as I am going to get some metabloic testing done to get some solid numbers to go along with this. But if you have any questions please post in the comments or contact me as I would love to help you give it a shot.

Stay Healthy, Stay Happy

August 2013 179 6%ish BF

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Monday, July 22, 2013

Eating for Recovery

Eating for Recovery:

When I think of recovery I think of the 3 R’s. Repair damaged tissue, Reduce inflammation, and Restock glycogen stores. Nutrition is a curial part of any sport and in daily life. With more research available it is becoming easier for the general public to adopt complex strategies and eat like a pro.

Food is comprised of three macronutrients Protein, Fat and Carbohydrate. Conveniently each of these nutrients covers one of the 3 R’s. The main function of Protein is to repair tissue. The main function of fat is energy storage and it is also an anti-inflammatory.  The main function of carbohydrate is energy and it is the best macronutrient to restock glycogen. For my training in order to hit my target 3 R’s and manage macronutrients I follow Joe Feril’s 5 phase eating system.

Phase 1: Eating before exercise:

The goal of this phase is to provide adequate fuel for activity. Top up all muscle energy stores. So you are not starting on an empty tank, which can decrease performance and increase recovery time.

This phase begins up to 2 hours prior to exercise. Here is where you want to take in some moderate and higher glycemic index carbohydrates. Depending on your experience with digestion this can be a “meal” but also just a snack. 400 calories is sufficient. A GORP bar makes a perfect pre workout snack!!

Phase 2: Eating during exercise:
During exercise water is the only substance which needs to be consumed for any activity lasting less then 60-90 minutes. Beyond 60-90 minutes is when you can start to add in very high glycemic foods, such as fruits, and sports gels to keep that fast fuel coming to the body to allow it to perform at a higher intensity.  It should be noted that liquids will always be absorbed quicker then solids. 

Phase 3: Immediately following exercise:
Immediately following activity your body’s muscles are more then 10x more absorbent to glycogen then any other time in the day. This is not a free pass to chow down an entire birthday cake but it is a great time for another GORP bar because it has a solid amount of carbohydrates along with much needed protein for tissue repair.

Phase4:  As long as the workout lasted:
Continue to eat portions of moderate to higher glycemic index foods after activity.  If it was a 3 hr workout you may have difficulty getting in all that food in one sitting. So in this example you would continue to restock glycogen for up to 3hrs post exercise.  You should aim for 4 cal/lb body mass.

Phase 5: The rest of your day:

The rest of the day is most likely made up of low intensity activity such work, cutting the grass, vacuuming etc. The goal of this stage is to eat lower glycimc foods to prevent your body from storing excess energy as fat. Focus on getting adequate protein and the remainder of healthy fats.

And there you have it a 5 phase eating system to help you recover better, so that you can get the best workout today and be ready to go for tomorrow.

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Monday, June 10, 2013

The Beauty of Commuting

I have to say it is a bit of a piss that my car is still not fully functioning. But everything happens for a reason. Not having a car has forced me to man up and put my aerobic motor to work. Commuting on my single speed for the last 2 months.

In the beginning it was a bit of a hassle, but eventually like anything else it becomes a habit and you work out all the kinks. You almost become attached to it. I began to really pride myself on riding to and from work everyday rain or shine. It also becomes a bonus hour of aerobic work everyday. Now hitting 3hrs a day of training was no problem. I was already down one hour by the time I got home. Not to mention I haven't spend a penny on fuel in 2 months.

There was also a much needed mental shift. I was getting on a bike for transportation, not speed. I turned my brain off and just enjoyed it. Sprinting from light to light or get around a car, just having fun with it.

I feel that after 2 months I developed a good system that was working for me. Here are a few tips I came up with that helped to reduce any stress or excuses that come with bicycle commuting.

  • The first couple rides are difficult because your not set up yet........... get over it
  • If your tired after work or its windy or raining....... enjoy it, eat some extra dinner.
  • Set up a commuter basics bag (back pack)
    • Flat kit(separate bag)
      • tube
      • lever
      • pump
      • Sealant for speedy repair if in a hurry
    • Lock and key
    • Throw over slush pants
    • Thermals
    • Light Rain shell 
    • Some change in case you need to hope on a bus
  • Leave lots of time enjoy the ride at least the first time you ride. Arrive early so you can change
  •  If you can leave work cloths at work do it. In fact leave a couple sets. So you dont have to worry about packing work clothes.
  •  Wear the same stuff everyday reduce your un needed stress      
That is pretty much it. After a week you should be pretty set up and your only concern is the actual ride itself. If your in the city you might even notice its the same time if not faster to ride a bike!!

Feel free to leave your comments and experiences.

Hope you are all fighting fit!


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Saturday, March 2, 2013

The Power of Maca

I have tried a variety of supplements in the past, but nothing has come close to the effectiveness of Maca powder by Navitas. Maca is a potent, superfood which claims to increase stamina, boost libido, and combat fatigue. It contains a wealth of nutrients including amino acids, essential minerals, fiber, plant sterols, phytonutrients, vitamins and fatty acids.

After making just one morning shake and adding Maca I immediately noticed a boost in my energy levels and mood.  As someone who suffers from depression, I will have to say as of right now it has been more effective then any anti depressant I have taken. I also noticed increased endurance performance.

The powder has a fantastic yet mild taste and adds a nice texture to my smoothies. The 90 serving package of powder by Navitas was reasonably priced at $29. I would recommend this product to anyone even if you are not an athlete. It boosts your mood and will give you enough energy to kick that caffeine habit in the morning.

Lean Green Mean Morning Smootie Mix
1 Banana
1 cup blueberries
1 Scoop  Protein powder
1 tbsp Navitas Cacao
2 cups Spiniach
5g Navitas Maca Powder
1 cup unsweetend almond milk


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Monday, February 25, 2013


Well I have successfully gone through my first bout of crowd funding thanks to  I made a video, ran a campaign, and now its time to fill the rewards. One of my sponsors was a site called is a site which takes fantasy sports teams to a new level. It allows you to make some cash with your prized picks. . You can bet on all major sports leagues including NFL, MLB, NBA and NHL. They have three systems of betting Pick 5, the Stock Market, and The Daily.

First of all I will say it was extremely easy to sign up and depositing money is done securely through pay pal.

Pick 5:

Pick five is simple and you can get a free trail when you sign up. All you need to do is make 5 correct picks as to who will score more fantasy points between 2 stars on the opposing teams playing in the game.

The Sports Stock Market:

This is a truly revolutionary idea that allows you to buy and sell sports teams in real time, and watch as there value changes depending on there performance. Just like trading actual stocks.

The Daily:

The daily contest works like this:

  1. Draft your team.
  2. Enter contests for tomorrow.
  3. Score more fantasy points than your opponent(s) and win. 

    There are different tournaments you can enter at different wager levels, which allow you to manage your risk.

    This is a new fresh idea to the hold patterns of sports betting. Starstreet also makes it easy to play from the comfort of your own home. 

    For more information please visit   also see this clip presented by CBC News.

     CBC News review

Thursday, February 14, 2013

On, Off, and Grey

Endurance athletes are a breed of there own as we all know, and beyond that they develop  individuals quarks, and mental games to continue to get the work done.  At this time of year I find I struggle with validation. I am getting the work done there are some tests which allow me to see improvement, but there is not a race in sight. I am dieing for some validation that my work is paying off. Why am I so attached to results? Why can I not just be happy with getting the training done?

For me it becomes a flip flop argument in my head. If I relax I don't get the best effort from myself, if I come in with intense focus I will eventually burn myself out and yell and scream at everyone around me because I begin to think they are "in my way". I become a light switch I am on or off.

I am not sure where this mentality came from. But I have come realize that it is only my opinion and not an absolute truth. Yes it is important to get the most of yourself when you are in the middle of a set of intervals, but it is also OK to enjoy the warm up/cool down and you need to BELIEVE that. Even though you are going slower then the old guy 3 treadmills down. Are you trying to impress him?

Moving forward and shifting focus off of base training, and into higher intensity, will require yet another level of focus. This can spin off a couple of different thought trains. One you look back and think " I should have been preparing for this". Two good old self doubt comes in "Am I going to be able to deal with this pain? Have I lost my ability". No you haven't, how just haven't been there since last season. And this year is different anyways. As long as you are aware of that, when the time comes hit it....... hit it, my guess is you will surprise yourself.

That said there is no On or Off Black or White. Last year is not THIS year your a different person. Throw your old light switch out and get a dimmer switch, and toggle the crap out of it. Keep your goals set and use the focus you need to get where you need to be. But there is no need to kill yourself on a recovery run.

Have fun stay focused ( however much you need) and keep moving forward.


Saturday, February 2, 2013

What are you doing?

Over the last few years health & fitness has blown up on all levels. Concepts about strength training, endurance training, nutrition have all gone through total overhauls. With the help of the internet there is more available information then ever, compound that with social media and it spreads faster then warm organic butter on spelt toast. You can see this in the gym if you pay attention, there are people training specifically and they are consistent in how they approach workouts, then there are those who have dressed the part and are following what ever came up that month in Men's Health.  With all this information out there it brings the question, are you doing to much? Too little? What exactly are you doing?

As a recently graduated Kinesiology major, and a Certified Strength and Conditioning Specialist. I find I look at my workouts differently.  I analyze movement on a different level, as any good trainer should. There are a lot of movements, (despite what we may think) that are not natural. 

We have seen this with the blow up of barefoot running. Pretty much telling everyone they are running wrong because of there shoes. I guess this may be true to some point but on the other side we don't all have the flat feet required for efficient bare foot running.

Then there is crossfit. Getting anyone and everyone to do power lifting. Which in turn has brought on an obsession with the squat. And these gym produce some nice squats and dead lifts. You can go to any gym take a seat and watch a variety of horrible squat techniques. Just another example of a functional movement that we take for granted and are probability doing wrong.

This is where an educated trainer can be helpful, even if you don't need or want someone in the gym with you. I am not talking about the guy that took the weekend course or was a model or competes in fitness competitions. I am talking about some one educated. Someone that knows how to do research and can filter through what is valid for you. Having someone with an in depth understanding of physiology can help you to decipher the myriad of information and help you to set proper realistic goals, and make sure your doing the appropriate work to get there. The same way you go see a physiotherapist or masseuse during rehab why wouldn't you see a professional when getting bigger stronger faster?

This is where I hope we will see some regulation in the personal training field. Not because I don't think some of those "other" trainers are not good, some of them have more experience then me, and you could argue that this is more valuable. But I do believe that there should be one step in the certification process that teaches trainers how to do research. As I am beginning to work in the field I really see the value in being able to back up the programs your prescribing with some reason why. Sure you can get people moving and get them to loose some weight, but why not teach them how the body is loosing the weight while its happening? I think being able to do research and educate clients will only help the whole industry, and moving forward to make the profession of training people more professional. Because it should be. As a trainer your working with peoples most valuable asset there health. So next time you have a workout with your trainer or if your just hitting the gym on your own I challenge you to ask why? Why am I lifting in this rep range? What are my goals? Is what I am doing now moving me closer to my goals? If you cant answer your own questions with some confidence, go out and find the answer. Skip the mess that is on the internet, skip the local macho man at the gym and speak with an educated professional they would be more then happy to help you out, and who knows maybe you will pick up a new training partner to push you farther then you thought possible.

Go out there and get after it!


Free press article:

Monday, January 21, 2013

How I Beat Christmas, Newyears, and Mexico, The Power of A List

Christmas, New Years, and Mexico, nice life whats there to beat right? Well when you want to race at a higher level you need to ask yourself how bad do you want it? Are you willing to sacrifice to get what you want? I knew I wanted it bad so I need to come up with a way to get through these events without wrecking some of the fitness I had gained. Not to mention I was still battling with my increased weight from the accident which seemed to settle around 185lbs, 15lbs up form race weight. much higher then I would like it do be. So here are the strategies I used to stay on track.

Take some time before the event when you are calm and undistributed and make the conscious choice about how YOU want to fell about the event or situation. Write this down. Then go though situations that may cause you to sway from what you want. Others that are treating it as all you can eat and drink buffet, traditional pastries after dinner. Yes it is the holidays but why does that mean YOU have to be glutinous to the point of sickness? Is that inline with YOUR goals? Probably not. But the choice is up to you! That's the beauty, and now you have made the choice that your not going to let that happen.

Now make a list of these situations or triggers, and write out exactly how your going to combat them. Yes COMBAT your going to war with your own mind. Remember it is lazy and will always take the easy way out.

Once you have this list set up some kind of a check in system. I just used the reminder app on my iphone that came on at times when I knew I would need it. But this could be a writing on your wrist, or a blue dot on the wall. What ever is going to remind you of end goal.

Then at the end of the night come back to your list and check to see how many of the battles you were able to win. Be accountable but make a game out of it. This is fun now, everyone likes games. Your only bettering yourself.

I will admit Christmas was hard I got beat on one of the occasions and had a turkey hang over. But then New Years got easier, and when my dad sprung a spontaneous trip to Mexico on me with one week notice after Banff. I looked at it and said lets F@&king go! In the end I was able to come out of the three weeks down to my goal weight of 179.  This was all because I decided I had enough, and it was time to take control. Not only do I fell great but it is a big mental boost moving forward into more focused triathlon training.

So the next time you have an event or situation coming up that may be challenging mentally ie: race, social event, whatever your vice is. Make a list and show that sucker whos boss. Dream it List It DO IT!!