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Archive for January, 2011

Moving!

Quick post today folks….

As some of you may already know, my fiance and I are moving to the Rochester, NY area (more specifically, Pittsford) at the end of February. While we love Chicago, being closer to our families is becoming more important to us. In addition to moving for family reasons, we are moving so that I can pursue a great business opportunity. Chris Nentarz and myself are in the process of forming Movement Matters Performance, a sports performance company devoted to developing youth athletes in the Rochester area. We will also be offering personal training, in private and semi-private formats, to adult clientele. A website, blog and Facebook page are in the works and will be available to the public shortly. Stay tuned for updates.

Thanks,

CK

 

 

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A Sample Day

After my grocery shopping post last week, I had a few people ask me how I take all my groceries and form them into meals. I generally eat the same foods everyday and often in the same order. Remember, the meals below are just a sample day for me and may not work with your schedule and/or individual taste.

5-6 AM

  • 4-5 whole Omega-3 eggs
  • 1 handful of assorted chopped peppers
  • 4-5 tbsp Trader Joe’s salsa
  • 2 slices Ezekiel Cinnamon Raisin bread
  • 1 tbsp natural unsalted peanut butter
  • 1 handful blackberries or raspberries
  • 1-2 fish oil capsules
  • 1 multi-vitamin capsule
  • 1 vitamin d capsule

8-9 AM (pre-workout)

  • Greens+ Peanut Butter & Chocolate protein bar
  • 1 banana

10-11 AM (post-workout)

  • 1 cup greek yogurt
  • 1/3 – 1/2 cup rolled oats
  • 1/2 cup chopped walnuts
  • 1 cup frozen blueberries or mixed berries
  • 1 tbsp ground flax seed
  • 1/4 cup cocoa nibs
  • cinnamon
  • 1 scoop whey protein (separate, mixed with water)

1 hour later

  • 1 Ezekiel sprouted grain tortilla
  • 1 chicken breast or other protein source
  • 1 handful broccoli
  • 1 handful assorted chopped peppers
  • 1/4 – 1/2 cup black beans
  • 1-2 tbsp salsa
  • 1-2 tbsp hummus

2-4 PM

  • Lately, this has been a smoothie of some sort. Below is my favorite one.
  • 2-3 handfuls baby spinach
  • 1.5 – 2 cups unsweetened vanilla almond milk
  • 1 scoop hemp protein powder
  • cinnamon
  • 2 cups frozen fruit (either blueberries, strawberries or mixed berries)
  • 1 tbsp chia seeds
  • apple (separate)

6-7 PM

  • 4-5 handfuls mixed greens or spinach
  • 1 chicken breast or other protein source
  • olive oil
  • balsamic vinegar

8:30-10PM

  • 1 handful almonds
  • baby carrots
  • hummus

There you have it. The times are rough estimates based on my work schedule and other responsibilities. On training days, I may eat more than this. On non-training days, I normally eat a little less. On the weekends, it is usually a little more hectic but most of these foods are still eaten at some point.

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Grocery Shopping

I wanted to start off this week by filling you in on my grocery list. With my current clientele being primarily fat loss driven, food intake and grocery shopping are two hot topics of conversation. I’m not going to put exact amounts on everything as it may change from week to week. I split up my shopping between Costco, Trader Joe’s and Whole Foods but most of your shopping can be done at your local grocery store.

Weekly or Bi-Weekly

  • omega-3 eggs
  • greek yogurt
  • chicken breast family pack
  • grass fed beef or ground turkey
  • apples
  • blackberries
  • frozen raspberries
  • frozen blueberries
  • frozen strawberries
  • bananas
  • baby carrots
  • spinach
  • broccoli
  • assorted peppers (green, red, yellow, orange)
  • frozen vegetables (varies)
  • Trader Joe’s mild salsa
  • hummus
  • POM wonderful pomegranate juice
  • unsweetened vanilla almond milk
  • Ezekiel cinnamon raisin bread
  • Ezekiel sprouted grain tortillas
  • organic black beans

As needed

  • walnuts
  • almonds
  • natural peanut butter
  • chia seeds
  • cocoa nibs
  • olive oil
  • balsamic vinegar
  • quinoa
  • rolled oats
  • cinnamon
  • flax seed
  • Greens+ protein bars
  • fish oil
  • vitamin D
  • multi-vitamin
  • hemp protein powder
  • whey protein powder

Remember, this is just my list and will not exactly resemble your list. Change the vegetables, meats, fruits, nuts, etc. Just keep in mind that you need to get a lot of these in, mainly fruits and vegetables. Pick the ones you like and the ones that you’ll eat.

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Goals for 2011

 

Happy New Year! Sorry for being MIA for the past couple weeks. Leah (my fiance), our dog Simon and myself made the long trek back to the east coast for the holidays. A 10 hour drive to NY, 5 hour drive from NY to NJ and 12 hour trek back to Chicago. Needless to say, we were a little exhausted after all of that. After having a couple of days to get back to my routine, I wanted to share my goals for 2011 with all of you. On that note, if you haven’t read my post about goals from a couple of months back, you can check it out here.

  1. Write down my yearly goals, as well as daily goals. This is a process that I’ve started already. I wrote down my goals for 2011 and then made a Word document stored right on my computer so I can be reminded of my goals often. I’ve also started to write down goals that I have for the day. At the end of each day I will go over the list and see where I succeeded or where I fell short.
  2. Train more youth/amateur athletes. Over the past year or so, my focus has shifted more towards enhancing athletic performance. I have some exciting news on this front that I will share at a later date. Stay tuned.
  3. Blog a minimum of once per week. This was my original goal when I started this blog 3 months ago. However, during the holiday season I slacked off a bit. I have tons of thoughts written down and I need to take the time to formulate them into posts.
  4. Produce instructional videos. I received a video camera for Christmas so in the near future I will be recording and uploading videos of exercise instruction and demonstration.
  5. Read at least 2 books per month. I usually have a couple of books going at a time so this shouldn’t be a problem. I’m currently reading The E-Myth Revisited: Why Most Small Businesses Don’t Work and What to Do About It and a book on biomechanics.
  6. Get back up to 200 lbs. I need to eat more.
  7. Perform at least 2 public speaking engagements.
  8. Inspire more people. I’m currently taking the necessary steps to expand my network and help others achieve their own goals.
  9. Spend more time with family. Going back to goal #2, exciting changes are happening soon.
  10. Charity. This is something I wanted to do over the holiday season but never got around to it and I feel horrible about that. I need to start giving back to charity and/or the community.

What are your goals for 2011? If you haven’t thought about them yet, take a few minutes to write them down and if you so choose, share them in the comments section below.

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