I couldn’t help but steal that line from an old movie I saw.  (Army of Darkness)  Today we look at the “S” group of items to work on to round out your optimal lifestyle.

Sport/Exercise- here we find that regular exercise will help reduce stress, burns fat, builds muscle, increases cardiovascular systems and improves mood and outlook.  As we look at the rest of the S group we will complementary aspects that come full circle in support of each other.

Sugar- did you know that 100 years ago the average person at 15lb of sugar per year, we are now up to 150lb of sugar per year on the average.  Sit and think about that and how much effect that has on our bodies, families, community and society. Recent studies show that eating sugar right before going to bed will raise your cortisol levels (stress) into the next morning.  Sugar is not only fattening but stressful which also leads to more fat gain.

Sleep- too little sleep also raises cortisol levels which can compound into poorer quality sleep and you thus spiral into worse and worse quality sleep.  Get 7-9 hours of sleep a night, naps are okay but don’t think you can run short all week and make up for it on the weekend.  That bank account doesn’t add up in the end.  The deficit in sleep is not usually able to be made up for.

Support group- You are the average of the 5 people you spend the most time with.  So if you are the smartest person in the room then your average is starting to drop.  Surround yourself with knowledgeable people, have them mentor you, challenge you and support you to grow.  Being the smarter one in the room is okay at times, especially if you are mentoring others, teaching or supporting others.  Use good judgement in context and situations you are in.  Regularly surrounding yourself with negative or unmotivated people will tend to rub off on you in poor way.  Find a better group, ask for help and offer help in return.  Everyone wins.

State of Mind- are you of a positive outlook?  Do you have “grit” to forge through the difficult?  Do you have a growth mindset or a fixed mindset?  Your state of mind will be a big determining factor of your success.  Maintaining positive approaches, interaction and communication will also support you in the groups you interact with, how well you approach exercise, sleep and nutrition and will round out the circle of the “S” group that will help you to a more optimal lifestyle.  They feed off each other and support each other.  Work on each one a little every day and you will make headway in no time.

 

HOME WORKOUTS – pushups/j jacks/situps, supermans/tuck jumps/plank triplet, V ups/dips/mtn climbers, RUN, j jacks/jump squats/pushups, Run/burpee tuck jump duo

GYM WODS- Cleans/rope duo, FIGHT GONE BAD, deadlift/pullups, RUN/ROW/ROPE, pullups/squat duet, pushup/squat/run/thruster chipper.  OPTIONAL MURPH on Saturday 7 am

SCHEDULE- Monday-Friday 5 am, 6 am, 4:30 pm.  Saturday 7 am with an OPTION to do MURPH Saturday also.

Just in time to bar b cue today……….

Grilled Veggie Skewers

Summer veggies are grilled to charred perfection for an easy side dish to any gathering or everyday meal.
Course Appetizer, Side Dish
Cuisine Paleo, Vegetarian
Total Time 20 minutes
Servings 4
Calories 100 kcal

Ingredients

  • 1 bell pepper cut into bite sized pieces
  • 1 red onion cut into bite sized pieces
  • 1 zucchini cut into bite sized pieces
  • 8 button mushrooms
  • 2 tablespoons olive oil
  • Sea salt and fresh ground pepper to taste

Instructions

  1. Thread the veggies onto skewers, brush with olive oil and season with salt and pepper.
  2. When ready to grill, preheat gas or charcoal grill to medium high heat. Grill until nicely charred and tender.
  3. Serve immediately.

HAVE A GREAT WEEK!

SEE YOU AT THE GYM!

3,2,1 GO!

DEAN