9 DAYS AWAY....Can SEAN hit 100 lbs in 90 DAYS?!

June 1st is the big weigh in day! One great sign is that Sean DEMOLISHED his workout test. When we started 81 days ago, Sean did a workout called "FRAN". It's a CrossFit workout of 21 Thrusters, 21 Assisted Pull-Ups, 15 Thrusters, 15 Pull-ups, 9 Thrusters and 9 Pull-Ups. He did this in 15 minutes and 46 seconds the first time, yesterday Sean dominated this workout in 7 min 40 sec!!!! Not only is he losing weight, but he's destroying fat AND he's getting FIT!!! I forgot to mention that since he got to the gym before I did, he got in a 2 mile warm-up....WHAT?!?!? Are you ready to take that first step today?!?! Let me know!

T3bootcamp.com will be launching in about 30 days. It will be the premier fitness and nutrition website on the planet. Thousands of great recipes, 15 min workouts you can do on your own at home, outdoors or at your gym! Be on the lookout! Like the T3bootcamp Facebook page for some daily tips!

Nibblin on that swine...it's your choice...but here's what I have found

I do read and follow the bible, but that (Leviticus 11) is not the reason I avoid pork as a staple part of my nutrition, the information I have been provided with is science based…plus that restriction on diet in the Old Testament was just to make the Isrealites distinct from all other nations. Following this purpose, Jesus declared all foods clean (Mark 7:19)…at least that is the interpretation I believe.

While pork is arguably "good" meat from a biochemical perspective, there is plenty of scientific evidence to justify the reservations or prohibitions in many cultures against consuming it. Pigs are scavenger animals and will eat just about anything, alive, sick or dead. This makes pigs a breeding ground for potentially dangerous infections. Even cooking pork for long periods is not enough to kill many of the retroviruses and other parasites that many of them harbor, and needing to cook at high temps bring on a whole additional set of reasons to avoid it, including increasing the formation of nitrosamines.

Here are some points to consider:

• -       Pigs don’t sweat (we sweat to rid ourselves of toxins, “we are what we eat”)
• -       Most of the pork we consume is from commercialized hog farms, meaning caged, inhumane treatment (not everywhere),  full of steroids/hormones/antibiotics, no exercise, poor nutrition (wheat and corn…which leads to inflammation since their Omega 6 levels are drastically increased, or too many polyunsaturated fats PUFA’s. According to the Weston A. Price Foundation, lard from pigs that are fed this diet are 32 percent PUFA…sick and deadly…and yes this is true of not only pork but also other grain fed animals.)
• -       Pork is consumed in processed form. Store bought pork is typically chemically processed and is one of the most common uses for nitrates for preserving, coloring, flavoring (which we hope will be banned by 2014).
• -       Aside from grain nutrition, “feeding of animal waste products contaminated with parasites; exposure to living or dead rodents or other wildlife infected with trichinae; or cannibalism among pigs within an infected herd.” Yep, it still happens…not saying it happens everywhere, especially the pork farmer or family member of a pork farmer reading this…but it’s still prevalent. Even if the farmer does all they can to protect against this...pigs will still eat anything! So if you do find a free range farmer, it's hard to control the pig from finding a dead carcass!
• -          "Worms" (Trichinae), though less of an issue than it once was,  I would like to point out a statement from the “Trichinae Fact Sheet”. (A link provided by a great coach and "student of the game", but written by the USDA to point out that this once HUGE problem affecting 1 out of 6 people, is no longer an issue.)

“the U.S. has no history of regular testing to determine trichinae infection in pigs, nor do most states require reporting of trichinae infection in pigs if found.”

• - Finally, emerging infectious diseases…

“More common in developing countries, enteritis necroticans can occur in children who eat large amounts of pork…”

The New England Journal of Medicine April 27, 2000;342:1250-1253

According to this study published in the American Journal of Clinical Nutrition (http://www.ajcn.org/content/84/5/1177.abstract) eating bacon five or more times a week was linked to increasing your risk of bladder cancer by 59 percent.

“Organic Consumers Association

The pork and swine industry has been continually plagued, and continues to be so to this day, by a wide variety of hazardous and deadly infections and diseases, including:

PRRS -- A horrendous disease, which I first reported on in 2001, but which had been a nightmare for many nations since the mid-1980s, is still alive and kicking today.

At one point referred to as "swine mystery disease," "blue abortion," and "swine infertility," the disease was finally named "Porcine Reproductive and Respiratory Syndrome” (PRRS), and may afflict about 75 percent of American pig herds.

The PRRS virus primarily attacks the pig’s immune system, leaving its body open to a host of infections, particularly in the lungs. Initial research revealed that the virus was transmitted via semen, saliva and blood, leaving pigs herded closely together and transported in close quarters by trucks more susceptible to infection.

However, according to new research presented at the 2007 International PRRS Symposium shows that the disease is now airborne, making eradication efforts very difficult. According to the PRRS Coordinated Agricultural Project (CAP) and the National Pork Board, it is still the most economically significant disease of swine in the U.S.

The Nipah Virus – Discovered in 1999, the Nipah virus has caused disease in both animals and humans, through contact with infected animals. In humans, the virus can lead to deadly encephalitis (an acute inflammation of your brain). I originally reported on this virus in 2000, but according to CDC data, the Nipah virus reemerged again in 2004. 

Hepatitis E (HEV) – According to the Mayo Clinic and an article in the Journal of Clinical Biology, pork may be the reservoir responsible for sporadic, locally acquired cases of acute hepatitis reported in regions with relatively mild climates as HEV has been found to transmit between swine and humans. 

Porcine Endogenous Retrovirus (PERV) – According to a study in the journal Lancet, this virus can spread to people receiving pig organ transplants, and according to test tube studies, PERV strains does have the ability to infect human cells. PERV genes are scattered throughout pigs' genetic material, and researchers have found that pig heart, spleen and kidney cells release various strains of the virus.  

Menangle Virus – In 1998, the journal Emerging Infectious Diseases reported that a new virus infecting pigs was able to jump to humans. The menangle virus was discovered in August 1997 when sows at an Australian piggery began giving birth to deformed and mummified piglets. 

At the end of the day...you make the best decisions for you and your family. There is plenty of evidence that pork is a "healthy" meat. As you can see, there's plenty of information that states otherwise. Do some research for yourself, check your sources and make your own conclusion. I have obviously made mine for myself and my children, we don't judge others for their choices.  Realize that how 100% correct either side of the coin is, where there is controversy this large, it stemmed from some place of truth. Being a father, it's my role to do everything in my power to give my children an opportunity at a maximized life. Yes this could drive you nuts...is the water contaminated, is the air unclean, is the food they have at their friends house going to hurt them, etc.  I have found that the best way to control this is to live by principle and just do the best you can do. Our bodies CAN handle a certain amount of toxins, but everyone's "bucket" to fill is different. 

Is your PROTEIN supplement working for or AGAINST you?!

Sean's trailor! Check it out and get involved!! Click on the link below. 
100 lbs on 90 DAYS!

To get all these benefits, you'll need to eat 1½ pounds of chicken, 3 pounds of pork, a pound of almonds, 16 eggs or ½ a pound of raw cheddar cheese.
Or you could simply mix, shake and swallow and be done in minutes.
Arguably, one of the best "snacks" ever created...

Per Dr. Mercola:

To me, any whey protein powder is simply missing the mark unless it’s made from and follow

s these ‘9 Essentials’ at a minimum…

The most nutritious whey protein comes from grass-fed,
hormone-free cows.

1. All-natural, grass fed cows' whey, NOT pesticide-treated, grain-fed cows' whey – Compared to grain-fed cows, grass fed cows produce whey that…
• Contains an impressive amino acid and immuno-supportive nutrient profile
• Is rich in healthy fats – lipolic acid and CLA (conjugated linoleic acid)
2. Hormone-free Cows, NOT hormonally-treated cows – When it comes to hormones…
• Many American dairy farmers inject the hormone rBGH in dairy cows to force increased milk production
• The rBGH hormone has been linked to serious health risks including cancer
• Always look for and choose whey made from hormone-free cows
3. Cold processed to protect the nutrients in their natural state, NOT heat processed – The majority of whey is heat processed which…
• Makes the whey acidic and nutritionally deficient
• Damages the immuno-supportive micronutrients and amino acids
• Makes whey inadequate for consumption
4. Acid-free processing, NOT Acid / Ion Exchange Processing – The bottom line is that Acid/Ion Exchange processing…
• Is a less healthful, cheaper process than acid-free processing
• Denatures amino acid profiles by using acids and chemicals to separate the whey from the fats
5. Whey protein concentrate, NOT protein isolates – Protein isolates are proteins stripped away from their nutritional cofactors. I have issues with isolates because...
• Most isolates are exposed to acid processing
• Your body cannot assimilate proteins in isolated form
• Due to over-processing, isolates are deficient in key amino acids and nutritional cofactors
6. Sweetened naturally, NOT artificially, and low carb – Many whey powders…
• Are artificially sweetened making them undesirable if you have sugar sensitivities, or you want to avoid putting synthetic sweeteners or flavors in your body
• Tend not to be low glycemic and low carb
• Contain sugar alcohols, glycerin, or gluten, and some even use high fructosecorn syrup (HFCS) as a sweetener
7. Maximum biological value, NOT compromised or damaged – Most whey proteins provide some benefit. But, due to the ingredients, the source of the whey, the concentration of beneficial nutrients, or the type of processing, many whey products simply don't deliver what they promise.
You want whey that…
• Retains its maximum biological value
• Contains all the key amino acids, cofactors, and beneficial micronutrients present and intact rather than compromised or damaged
• Is not lacking any amino acids or other essential nutrients
8. Easy to Digest, NOT Causing Digestive Stress – Many whey products contain long-chain fatty acids which are hard to digest and require bile acids to absorb.
You want a whey protein powder that…
• Contains medium chain triglycerides (MCT)
• Is easily absorbed, digested quickly, and is utilized as energy without causing digestive stress
• Ideally, contains coconut oil – one of the best sources of MCT
9. Free from Toxic Heavy Metals or at Such Low Levels NOT to be a Health Risk – You want to avoid protein powders, both whey and non-whey, that contain dangerous levels of heavy metals like mercury, lead, cadmium, and arsenic. Any high concentration of heavy metals consumed over time could lead to serious health consequences.  
In fact, a Consumer Reports' evaluation showed how some leading brands of protein powders exceeded United States Pharmacopoeia's (USP) recommended safety limits for certain heavy metals.

Click here to learn more and get one of the PUREST forms of protein on the planet. Maximized Living and Dr. Mercola also sell a similar protein.

TOXICITY MAKEOVER

TOXICITY MAKEOVER EVENT OF THE YEAR!

SUPERFOODS!!!

WHY SUPERFOODS?

Superfoods are foods that were put on this earth for us to flourish and nourish on! They have the highest content of the best nutrients, they're natural and ESSENTIAL to our health and fitness. They have omegas, enzymes, probiotics, vitamins, minerals, antioxidants and much, much more. Whether you are trying to lose FAT, PERFORM better, detox, build muscle or fight of aging...you MUST introduce these to your daily meal plans.

SUPERFOOD LIST

* H2O (reverse osmosis, low TDS )

* Kale (organic)

* Cultured Dairy (Organic Kefir, "Beyond Organics Amasi")

* Berries

* Chia/Flaxseeds

* African Mango

*Broccoli

* Wild Salmon

* Free Range Eggs

* Algae (Green, Blue, Blue-Green)

* Raw Grassfed Cheese (Beyond Organics)

* Avocado 

* Cinnamon 

* Coconut

* Grassfed beef (Wallace Farms for central Iowans, Beyond Organic for the world)

* Garlic

* Fermented Whey (grassfed, organic)

* Tumeric

* Cocoa

* Almonds

BEYOND ORGANIC

I talk a lot about "Beyond Organic" 

(www. RyanArguello.mybeyondorganic.com). I teamed up with Jordan Rubin and Beyond Organics to bring a nation the best of the best products. The most pure water, healthy chocolate, 100% ORGANIC/GREENFED BEEF, Raw Cheese on the planet. Jordan is the most reputable health sources you'll ever find and strives for excellence more than anyone I've ever met. Check it out...my initial goals for joining his mission was to get the best products out to the world...and get my family the products for FREE!

Sean still rolling!

Sean weighed in on Monday and was down another 13lbs after a week of work! Very proud of him and his family for continuing on the mission. We'll be posting some cool videos of his workouts, at home training, progress, etc.


DETOX


If you have read all the posts you know the principles we are following with this nutrition plan. In a nutshell, drastically reducing sugar, thus reducing inflammation, thus destroying disease and FAT! As we are losing fat we do need to think about "detoxing". We hold our toxins in fat and need to be sure we are ridding the toxins as we're ridding the fat. I can only vouch for ONE detox supplement, "Daily Detox" from Maximized Living. I take it also as my daily multi-vitamin. However, there are also some great things we can and should do with some real foods that will get most "regular" toxins out.

"WLR" (Weight Loss Resistance), a topic I will be speaking on with some of the best doctors in the world on April 12th and April 14th (message me if you'd like to attend), is directly related to toxicity. Many times when we hit a "plateau", it's really because we are toxic and it is interfering with your body's ability to burn fat. First let me remind you of the daily drink you can mix up that I enjoy at least once per day:

12-16 oz water
2 Tbsp Unprocessed Apple Cider Vinegar
1 tsp of cinnamon
2 Tbsp of Lemon Juice
Dash of Cayenne pepper
packet of stevia

Cinnamon is EXTREMELY powerful, in fact it is the best antioxidant food on the planet. Get at least 1 tsp per day!

Now when you hit a plateau, and you are still needing/wanting drastic changes, block out 1-14 days of vegetable juicing. This is huge because it will restore your body from its acidic state and green leafy veggies are incredibly nutrient dense! If you're not quite ready to live on just veggies, water, and/or vegetable juice (that you must juice yourself) for a few weeks, then try going into it with eating one great meal per day and juicing the rest of the day. You will definitely get all the nutrients, vitamins, antioxidants and enzymes you could possibly need.

The caveat to this is that you can't do this and then go eat Big Macs for lunch! Or lose that final 20 lbs and then go gain it back because you aren't learning anything about how to fuel your body properly! This is an effective and healthy methodology to lose weight, but you NEED to still learn the principles of nutrition which can very simply be broken into these three points:

*Reduce SUGAR
*Eliminate processed, FAKE foods and ingredients
*Know your fats...eliminate the bad (trans, veg oils, fried foods, pasteurized dairy, grain fed beef, etc) and ADD the good (coconut, raw nuts, seeds, avocado, healthy meats)

There are a load of great veggie recipes out there. To be sure I'm getting full I will use a coconut milk base, then load up the veggies! I will also add in the contents from the detox drink above to get it all out in one shot. Today I did this one:

1/3 can coconut milk
Kale
Carrots
cinnamon
apple cider vinegar
cayenne pepper
3 ice cubes
4 oz water
packet of stevia

There was really no method to the madness, aside from cramming in the veggies. Remember 1 bowl of kale or spinach had the nutrient equivalent to 20...YES 20 bowls of oatmeal. BOOM!

Finally, berries another HUGE antioxidant SUPERFOOD....add some berries into your morning smoothie for sure!

New Meal Plan

Monday

Breakfast: Protein Shake with cocoa and Almond butter

Lunch: Taco Salad with salsa and guacamole

Snack: Granny Smith apple with Almond butter and cinnamon

Dinner: Chicken with asparagus and bell peppers

Tuesday

Breakfast: Eggs, cheese and veggies      

Lunch: Veggie Smoothie (1/3 can Coconut milk, Kale, 2 raw eggs, stevia, 2 tsp cinnamon)

Snack: Almonds and cashews

Dinner: Eggplant casserole

Wednesday

Breakfast: Protein Shake (1/3 can Coconut Milk, 1/2 cup berries, protein, packet of stevia)

Lunch: Taco Salad

Snack: greek yogurt w/vanilla, nutmeg, stevia

Dinner: Lettuce wraps (Turkey, raw cheese, tomato, cucumber, salsa)

Thursday

Breakfast: Grainless Pancakes (NEW SYRUP OPTION www.Natureshollow.com)

Lunch:  Turkey Burger with raw cheese & Organic cottage cheese

Snack: Celery with peanut butter and nature's hollow sugar free jam

Dinner: Grill out! Steak & Mashed Cauliflower 

Friday

Breakfast: 3 eggs, Turkey bacon, 1 slice Sprouted Grain toast

Lunch:  Coconut Chicken Nuggets (Bake chicken in almond flour, mix in an egg to stick)

Snack:  turkey cream cheese wraps

Dinner:  Portobello Pizza

12 minutes for the next 38 HOURS!!

12 Min BLAST Video!!

What's important is the scheme (30 sec as FAST as possible of the 2 exercises...then 30 sec rest). This blast concept will maximize heart rate, let you recover, and max out again...SKYROCKETING metabolism! Enjoy. (Hold your cursor over "12 Min BLAST" and click on link)

From Crystal

We will still show the workout video, but want to put Crystal's diary in here as I KNOW many people can relate to this. Perfect example of needing to go back to the "5 Steps" post and be sure you do each of those steps before doing anything else! Thanks for sharing Crystal.

Day 1     191.5

Like reading the number wasn't bad enough, the pictures are horrible. Five pounds can creep on easily but 18??? I can actually feel every one of these 18 pounds. I feel disgusting. I don't even want to go out in public because I feel so awful. My energy level, self esteem, and sex drive have dropped significantly. I don't want my own husband to see me because I'm so ashamed of how I've let myself go.  No more pity parties, excuses, or procrastinating...it starts now. I'm so ready. I WILL weigh 155 by July 15th.  I'll will weigh in every 2 weeks and blog every week. See you next Sunday skinny!!

3/7/12

Ten pounds lighter I am extremely excited and proud of myself for sticking it out through this tough week.  It hasn't been easy. I started the challenge on my period. Ladies out there can relate to the bloated feeling followed my cramps and cravings.  I was so over the weight that getting through that week was not too bad.  Last weekend the detox off the sugar really effected my mood. I realized how unhealthly my emotional attachment was to food. If I wasn't eating bread or sugar what was there to look forward too? How sad.  I soon noticed my link to food and pleasure was gone but so was my negative self talk that use to follow my binges of bad food. Now that was freeing!  I no longer would obsess about what I had just eaten and how bad I felt for doing it.  I still look forward to yummy treats, but they're treats I've made with good ingredients. Food ruled my world a lot more than I care to admit.  Now I'm taking control, and most of all, responsibility for what I'm putting in my body. I use to wait for people around me to order, if they were good than so was I.  That's in the past. Now, I order first and do it because I have goals I'm trying to meet no matter how delicious that bad food looks.  I cannot keep blaming the environment and people around me for my bad food choices.  I'm feeling great and ready to make this a life change not a 60 day change.

You can still join us! If you want to take the 60 day Prove it Challenge...send me your current weight and goals. If you want to be PAID for those transformations, send me your before pics. In the end of 60 days, I will give you CASH for those pics and testimonials! Pretty easy...follow the blog, get in the best shape of your life and get paid to do it! Boom

Meal Plan for the week (Lindsay)

Monday 3.5	Tuesday 3.6	Wed 3.7	Thursday 3.8	Friday 3.9	Saturday 3.10	Sunday 3.11
scrambled eggs w/Turkey Bacn	Grain-free pancakes w/blueberries	Omelet (raw cheese, peppers, Turkey sausage)	cream cakes	egg sandwich on grain-less Hamburger Bun(see recipe)	Grain-less pancakes	Quiche
Organic cream cheese rolled in Deli Turkey	Taco Salad w/black beans	zucchini slices with cheese	cottage cheese with blueberries	Chicken salad	Super Human Shake	Meatballs with low sugar marinara sauce (7g or less)
Grilled Chicken and Veggie Kabobs Root Beer Float!	Fish Fry (can bread fish in coconut flour and use coconut oil)	Tex-Mex Skillet Lava Cake!	Turkey sandwich on grain-free hamburger bun	Chicken Savoy Choc Pudding	Steak & Asparagus	Chicken with salsa and cheese

You can add in some 100% Organic Grass fed Whey Protein for snacks. Also, Lindsay has provided us with some AWESOME recipes, including two of my FAVORITE desserts...Chocolate Lava Cake and Root beer Float! BOOM.

RECIPES:

Super Human Shake
1/3 can of full fat coconut milk
1/2-3/4 cup frozen berries
1 cup of fresh spinach (Kale is even better!)
1 tsp of cinnamon
1 packet or tsp of Stevia (Optional)
1/4 cup of water to make it more liquidy or...
4 ice cubes to make it thicker

Root beer Float
Use the ice cream recipe for the "Goodies" post and add some Zevia Root Beer!!

Molten Chocolate Lava Cake

• 4 oz sugar free Hershey’s chocolate chips
• 4 tablespoons extra virgin coconut oil (plus a little more for greasing the ramekins)
• 2 eggs
• 1/2 teaspoon vanilla extract
• 1/8 teaspoon salt
• 2 tablespoons xylitol
• 2 teaspoons unsweetened cocoa powder (add a few pinches of truvia so it isn’t so bitter

  1 teaspoon coconut flour

1. Preheat oven to 375F. Grease four 6oz ramekins with coconut oil. If you wish to serve these cakes on a plate, you will need to flour as well (use coconut flour, blanched almond flour, or cocoa powder).

-I used bigger containers to bake in so the baking time took a lot longer (probably 20 minutes or so-but continue to check- the middle will be runny)

2. Melt chocolate and coconut oil over low heat or a double boiler. Stir until smooth and let cool.

3. In a small bowl, beat eggs, vanilla, salt and sugar with a hand mixer until light and frothy, about five minutes (this can seem like an eternity with a hand mixer, but hang in there because it's worth it!).

4. Pour egg mixture over chocolate. Sift cocoa and coconut flour over the top. Then gently fold all the ingredients together.

5. Pour batter into prepared ramekins (they should be filled to within 1/2" of the top). Place the ramekins on a baking sheet and place in the oven (you can chill the ramekins for a few hours if you want to make them ahead of time, just make sure you bring them back to room temperature before baking). Bake for 11-12 minutes. (longer if you are using bigger containers-I think I did 20 probably)

6. Remove from oven and serve immediately. Enjoy!

• • 
    

• • Hamburger Bun

• 1 egg
• 1 tablespoon coconut flour
• 1 tablespoon blanched almond flour
• 1 tablespoon coconut oil (olive oil or melted butter)
• Pinch salt
• 1/4 teaspoon baking powder
• You could add sesame or sunflower seeds on top

Preheat oven to 350 degrees F.

Add all ingredients and blend together using a hand blender or small food processor. Let the batter settle for a few minutes to thicken.

Split the mixture into two and spoon onto oiled parchment paper to make two 3-inch diameter pools of batter. Top with additional seeds if desired.

Bake in preheated oven for 10 minutes.

Use each piece as top and bottom of a burger bun.

While it is baking you can throw your burger on the grill. If you're lucky the burger will be done by the time the bun is cooked!

Check out tomorrow's post for WORKOUTS!