Taste The Rainbow, Carson City!

Taste The Rainbow!

Those headaches.

That lack of energy.

The diabetes.

The weird skin condition.

The depression.

That acid reflux.

That extra padding around your thighs, tummy, and fanny.

And lots of other bad stuff besides.

What am I talking about?

All of the ailments above can be traced back to WHAT YOU EAT!

It makes perfect sense once you pause to think about it.

Your health is a direct reflection of the health of your cells.

You see, you need a constant supply of micronutrients (vitamins and minerals) in order to function at peak form. When you fail to give your cells the quantity and quality they need the health of your cells begins to deteriorate.

Remember: Your overall health follows your cells.

How can you get more micronutrients and improve the health of your cells?

Easy: Eat the rainbow. (My grandfather has recommended this for fifty years)

Families of micronutrients have corresponding color pigments and supports your health in a particular way.

Let’s group these foods so that we are eating every color in the rainbow!

Here we go….

Color: Red
Micronutrient: Lycopene
Benefit: Antioxidant/Cancer fighter
Fruits and Veggies: Beets, cherries, pink grapefruit, radishes, red apples, red grapes, strawberries, tomatoes, watermelons.

Color: Orange/Yellow
Micronutrient: Carotenoids
Benefit: Eye health/ Cancer Fighter/ Healthy Heart

Fruits and Veggies: Carrots, lemons, mangoes, oranges, papaya, peaches, pears, sweet potatoes, grapefruit, cantaloupe

Color: Yellow/Green
Micronutrient: Lutein
Benefit: Healthy eyes/ healthy skin/ antioxidant

Fruits and Veggies: Avocados, broccoli, Brussels sprouts, peas, honeydew melon, kiwi fruit, celery, artichokes, limes

Color: White/Brown
Micronutrient: Allicin
Benefit: lower blood pressure/ anti-inflammatory/ antioxidant

Fruits and Veggies: Bananas, cauliflower, onions, brown pears, turnips, dates

Color: Blue/Purple
Micronutrient: Resveratrol
Benefit: Cancer fighter/ Life extension/ Athletic performance

Fruits and Veggies: Blackberries, Blueberries, Acai, Asparagus, Eggplant, Plums, prunes

These fruits and vegetables do wonders for the health of your cells.

By eating a variety of colorful fruits and vegetables every day, your health will skyrocket, your energy will rise, and you’ll start looking great!

Dedicated To You,

~Lucas Wold

PS – Happy Holidays!

Is Just Playing Her Sport Enough For Your Daughter?

Q: I’ve heard how hard your volleyball players work out and I wish my high school players were that dedicated! What’s your secret? I have pushed weights and stretching, but their interest is still low. Any suggestions?

A: Thanks for looking for the best way to train your girls! If enough coaches help spread the message of proper nutrition, training, and rest, our female athletes will reach whole new levels of achievement.

I’ve worked with girls of all ages and skill levels and am in the position to have a good view of the current trends and training mindset for female athletes.

Participation in women’s sports has grown in both acceptance and sheer numbers thanks to women’s rights movements and Title IX.

I’m a huge fan of fitness, sports, adventures, and old-fashioned playing outside. And all girls will benefit physically, mentally, and socially from sport participation.

But even though the number of female athletes has increased, female sports lag behind male sports in a number of areas. This is a mindset issue, not a money and administrative support issue.

The main thing holding our girls back is their lack of a “training mindset.”

You see, boys are taught that nutrition, resistance training, and sprinting are essential if they want to improve.

So the boys are training while the girls are often only playing their sport. “Just playing” is NOT enough to bring a girl to her full athletic potential! “Just playing” increases the number of games played, but also increases the chances of injury as a result of a less physically prepared body.

Parents are often unwitting accomplices in this. They encourage their sons to hit the weights but never realize that resistance training is meant for girls too.

Listen up: TRAINING IS FOR EVERYONE!

What, you ask, needs to be understood before mindsets will start to change?

Here’s the truth:

1. Physical training will not slow girls down (Actually, NOT training will)
2. Physical training will not stunt a girl’s growth (Actually, NOT training will)
3. Physical training is not going to make a girl grow a mustache (Actually, NOT training will)

This is what coaches, parents, athletes, and administrators need to know about proper physical training for girls:

1. Physical training will improve athletic performance (Making time spent working on technique more effective)
2. Physical training will decrease the chance for injury
3. Physical training will lead to improved self-esteem
4. Physical training will lead to better body composition (less fat and more lean muscle)

Just get straight on this and help me to reach all of the misinformed girls and parents who are out there.

If we all work together, I’m sure that the “training mindset” for girls will spread like a wildfire!

Dirty Trick For Higher Vertical Jumps!

Sneaky sonofagun that I am, I have my volleyball athletes performing the wide-grip deadlift as their main lower strength exercise this training cycle.

Why?

It is a great exercise for a powerful hip extension, which translates to a higher vertical jump.

(Last time I checked, vertical jumps are important in volleyball....)

A bunch of our girls complained/whined/screeched that "girls don't DO deadlifts!"

Well, here's a short instuctional video. And it stars.... A GIRL!!

Take a look:





Butt down, chest up, push the floor with your heels.

To your vertical jump,

~Lucas Wold

Carson City Dessert Tray

I know, I know, I know. The holidays are here and temptation seems to be EVERYWHERE. Now is NOT the time for those with a sweet tooth to fall off the wagon.

So that's why I've got two great Holiday dessert ideas for you that won't pack on the pounds.

First, is Grilled Banana Splits. Here's the simple ingredients you'll need:

4 ripe bananas

2 Tbsp chocolate chips

1/2 cup non-fat, frozen vanilla yogurt

4 tsp chopped walnuts

Here are the easy-to-follow directions:

1- Preheat oven to 400 degrees

2- Place each banana on its side on a piece of foil. Cut a slit lengthwise across the top. Leave the skin attached.

3- Push 1/2 Tbsp chocolate chips into the slit of each banana.

4- Wrap the bananas with the foil, leaving the top open. Grill or bake about 15 minutes or until the chocolate melts.

5- Loosen the foil and press the bananas open a little.

6- Top each banana with 2Tbsp of the frozen yogurt and sprinkle with 1tsp walnuts.

That's it for a nutritious and delicious treat!

Second, if you like your life even easier, and you're a big fan of Dark Chocolate, you are going to LOVE Prograde Cravers. They are the tastiest REAL nutrition bar I've ever had.

You have to watch this video to see for yourself. You'll see fitness professionals tasting Prograde Cravers for the very first time. Yes, even other fitness pros who have tasted every bar on the planet are amazed at how good they taste.

Trust me, you'll want to see this: http://lucaswold.getprograde.com/cravers

Best,

~Luke

PS - Seriously, Cravers make the PERFECT holiday dessert. They are less than 200 calories and are made from organic dark chocolate. http://lucaswold.getprograde.com/cravers

Training For Athleticism

I'm prepping to give a speech to a group of coaches next week. (Smart schools and organizations like to hire me to work with their coaches and athletes)

We found this handout from a presentation I did this summer. If you're a parent, a coach, or an athlete, you'll find a few interesting ideas here...

WHITTELL WARRIORS
Training For Athleticism
August 13, 2008

“Your movement patterns of the present will dictate your injury potential in the future.”

Physical Training Session:

1. Mobility
2. Activation
3. Movement Prep
4. Strength/Power
5. Range Of Motion

Sports Performance training isn’t about “forcing” improvements on young athletes. It is about offering stimulus that runs in conjunction with what is happening naturally from a growth and development standpoint.

“Stack Of Joints” Functional Movement Theory:
1. Ankle – Mobility
2. Knee – Stability
3. Hip – Mobility
4. Lumbar – Stability
5. Thoracic – Mobility
6. Shoulder – Stability

Weight Room Guidelines:
1. Require same discipline as practice
2. Make it a team activity
3. Use time efficiently
4. Require disciplined spotting and good technique
5. Make training a priority!

In-Season Strength/Power Guidelines:
· If your team competes 2x/week, lift 2x/week.
· If you compete 1x/week, lift 3x/week
· Train in the morning
· Short duration
· Emphasize “big” lifts (compound movements)

Recovery:
· Nutrition is key
· Low-Intensity Aerobics 1x/week
· Plan a “recovery day” into each week (usually Sunday for school sports)

Here's the take-home message: A school-wide plan based on sound training principles is the missing key to athletic success. Too many coaches present conflicting messages, so an athlete just bounces around from season to season, never making progress.

The Hips Don't Lie?

Q: Hey, I cycle long distance, but lately my hips are getting tighter and less flexible. How can I get them loose again? This tightness is killing my back!

A: Sitting on a cycle makes your pelvis tilt forward, pulling your butt muscles out of alignment.

This forces you to use more of your lower back for everything instead of your bigger and stronger glutes.

See, since your hips act as a brace for your lower back, your back has to compensate with more flexing, extending, and rotating than it was designed for.

You can release your tight hips and fire up your glutes with a few simple exercises performed 3x weekly.

(Note: We use these exercises in our warmup routine, to make sure your back stays healthy)

Active Hip Flexor Stretch:

Lie on your left side with your heels by your butt and your knees at waist level. Place your left hand on your left knee. Grab your right ankle, flex your foot toward your knee, then rotate your right leg downward. Pause, return, and repeat 10x each side.

1 Leg Glute Bridge:

Lie on your back, knees bent to 90 degrees and heels on the floor. Lift one leg off of the floor and straighten it. Squeeze your butt to lift your hips until you make a straight line between your knee and your shoulder. Lower your butt back to the floor. Repeat 10x each side.

Side Bend Back Lunge:

Stand tall. Step back with your left foot and bend your knees 90 degrees. At the same time reach overhead with your left hand and bend your torso to the right. Then push yourself back up. Repeat 10x each side.

Too Much Benching!

Q: I have been lifting for a few years now, but I mostly stick with bench presses. My coach says I am getting too tight in my shoulders to play football any more.

A: What your coach has noticed is that all of your benching has led to the overdevelopment of your internal rotator muscles.

Bench Pressing

When this happens, your shoulders 'roll' forward and you look like a hunched over caveman. (This same rounded forward look is common with people who work at a computer all day)

Do You Have A Caveman Back?

The problem is that the weaker muscles of your back get stretched out and are made even weaker.

You can fix this though balancing out your training. Pushing strength is important in football, but your training is too much focused on this one thing.

For starters, even out your training with plenty of rowing exercises. Some examples are cable rows, bodyweight rows, and dumbbell rows.

Bodyweight Row

And if you're looking to become a great athlete, start training your lower body with squats, deadlifts, and lunges.

Start training right and not only will your performance improve, your shoulders will thank you for it someday.

Hot Chocolate For Hot Bodies!

It's about fifteen degrees outside in Carson City, and I'm FREEZING!!

This can mean only one thing... Time for high protein hot chocolate!

Mmmmmmmm

Here's what you need:

*Chocolate Prograde Lean Protein Powder

*Carb Countdown Fat Free Milk

*DaVinci Sugar Free Syrup (I like Caramel)

Sugar Free Deliciousness

Heat the milk up (you can use the microwave).

Blend in the Prograde Lean.

Add a splash of syrup.

Tastes good. Reeealll gooooood.

When I make this, I heat up the milk (or water, if you'd prefer) in the microwave and then put it in the blender with the protein powder.

You see, using the blender makes a much smoother mix than does using a spoon.

It also makes your hot chocolate frothy and delicious.

You can even sneak a bit of low calorie whipped cream on top...

Happy drinking, and stay warm!

~Luke

Carson City Fat Loss Shopping List

One of my friends emailed me her shopping list for her week's groceries next week.

(Yes, she's on a fat-loss plan and charts out her meals out a full week in advance. That's the best way to do it!)

Anyhoo, I thought you might be interested to see what she has on her list:

Canned Goods:

• 1 can sliced black olives
• 1 can juice packed pineapple chunks
• 1 can roasted red peppers
• 1 can water chestnuts
• 1 can artichoke hearts

Egg/Dairy:

• 3 32 ounce containers of pasteurized egg whites
• 1 dozen omega-3 eggs
• 2 ounces feta cheese
• 8 ounces low fat cottage cheese
• 1 container low fat yogurt
• 1/2 cup shredded colby cheese
• 1/4 shredded cheddar cheese
• 1 slice mozzarella cheese
• 1 slice fat free american cheese

Pasteurized Egg Whites

Produce:

• 1 Roma tomato
• 1 1/2 pounds broccoli
• 1 large head of cauliflower
• 1 bunch celery
• 2 avocados (I wouldn't have put these on my list, because I think avocados are gross)
• 5 onions
• 1 red onion
• 11 medium scallions
• 5 snow peas
• 2 pounds asparagus spears
• 1 fresh rosemary
• 1 fresh cilantro
• 3 fresh parsley
• 1 fresh mint
• 4 ounces green beans
• 5 oranges
• 1 head iceberg lettuce
• 1 pound fresh spinach
• 5 ounces bean sprouts (I don't like beans, but I do like bean sprouts. Weird)
• 8 ounces fresh mushrooms
• 3 heads garlic
• 1/2 head of cabbage
• 4 large carrots
• 1/2 pound baby carrots
• 2 large cucumbers
• 3 medium green bell peppers
• 1 red bell pepper
• 2 small jalapenos
• 2 inch piece of fresh ginger
• 2 limes
• 5 large lemons
• 8 small tomatoes

Meat and Fish:

• 2 1/2 pounds boneless, skinless chicken breasts
• 2 pounds extra lean ground beef
• 4 ounces turkey ham
• 1 pound salmon fillets
• 1 can slamon
• 1 1/2 pounds striped bass fillets
• 6 ounces lean turkey sausage

Sea Bass with Asparagus

Misc:

• Recovery Drink
• Protein Powder
• Coconut oil
• Krill oil capsules
• Green tea
• 2 1/2 cups quinoa
• 3/4 cup oat bran
• 1/2 cup wheat bran
• Flaxseeds
• 2 cups raw almonds
• 1/4 cup salsa
• 2 tablespoons white cooking wine
• 2 tablespoons dry white wine

Workout Drink

What do you notice about her list?

Lots of produce.


A variety of lean proteins.

Healthy fats.

Everything on here is a great food choice for losing fat. (Seriously, imagine gaining weight on a diet of broccoli and sea bass. It just doesn't happen!)


What can you do with this info?


Well, copying her list exactly wouldn't help, because you don't have the recipes or any other part of her meal plan. But you CAN copy this list over to a word document and erase the amounts, making it into a shopping checklist.


Then on Sunday afternoon you can sit down and rough sketch your week's meals, then check off what you'll need.


"Let's see.... We'll need broccoli, carrots, quinoa, a couple pounds of chicken breasts...."


The other thing I want you to notice is the VARIETY.


Tons of different foods during the week, and she has at least 2 protein shakes and one workout drink a day.


This isn't some lame-o starvation diet, it's a whole new way of thinking about how you eat.


Eat to fuel your metabolism, and let your exercise and metabolism burn off the fat.


Cool.

Second Dumbest Ab Machine Ever!

My favorite feature on this piece of junk is the spring-loaded platform that bounces you up.

If we spring-loaded everything, we'd never actually have to lift our bodyweight!

(When I see inventions like this, I'm almost embarrassed to work in fitness...)