PALEO BISCUITS
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Prep Time: 5 minutes
Servings: 1

Ingredients:

  • 2 Tbsp. Coconut Flour
  • 1 Tbsp. Flax Meal
  • 1 Pinch Sea Salt
  • ½ tsp. Baking Powder
  • 1 tsp. Unsalted Butter, Cold
  • 1 Large Egg

Directions:

  1. In a small bowl, sift together coconut flour, flaxseed meal, sea salt and baking powder.
  2. To the flour, add ghee or butter and with a fork mash together until small crumbles form.
  3. In a separate bowl, scramble egg and then add mixture to crumbles.
  4. With a spoon mix together and spoon into greased 4-in
  5. Options: (1) Microwave for 55-60 seconds OR (2) Bake at 350 degrees F for 15 minutes.
  6. Cool on rack.

Recipe Notes
This is a single-serving recipe, feel free to adjust accordingly. I have made these both in the oven as well as the microwave, I prefer the microwave version as it fluffs up more. Whereas, the oven-baked version, while still good, does not rise as much.

Soooooo yummmmmy😋😛😝😜


Chicken Salad
1T lite sour cream/1T chobani
1tsp ranch seasoning mix- toss in
85g boiled/shredded chicken
25g grapes, 25g Apple, 5g raisins
½ serving of almonds
Atop a bed of lettuce sprinkled with vinegrette and a side of Ezekiel toast
Macro Breakdown:
25g Pro/ 30g Carbs/ 8g Fat

CrossFit Northern California Regional 2012
The power clean is a mainstay of the strength workouts of many sports programs. A survey of 137 Division I football coaches found that 85 percent used the power clean to train their athletes, and a survey of NFL coaches found that 88 percent used the lift with their athletes. It’s a good decision.

In 2004 researchers at the Department of Health and Exercise Science at the College of New Jersey set up a 15-week strength training study of 20 Division III college players. The athletes were divided into two groups, one focusing on Olympic lifting (OL) exercises and the other focusing on powerlifting (PL) exercises. Both groups improved their results in the vertical jump, but the OL group improved more.

So now that we know that strength coaches believe in the power clean and there is research to support its effectiveness in developing power, the question is “What is the best method to perform the power clean?”

From the hang position versus from the the floor- When we say “hang,” this means starting with the bar on the mid-thigh. In performing this lift, the athlete places the bar on the mid-thigh, bends the legs slightly, and then pulls the bar to the shoulders. This is in contrast to lifting a weight from the blocks set at mid-thigh, as this variation would not involve the countermovement.
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Regarding the matter of intensity, often an athlete can lift more weight from the hang than they can from the floor. One reason is that the bar is already positioned at a favorable leverage position, whereas pulling from the floor to hit that same position requires considerable skill. Another reason is that many athletes who use the hang style place the bar in the crease between the upper leg and hips. This enables the athlete to add a kick from the legs to help increase the force applied to the bar.

For the following four reasons, we say the power clean from the floor is superior.

First, any exercise that is performed through a partial range of motion will compromise soft-tissue integrity. For example, we’ve found that athletes who perform box squats are often tight in the piriformis muscle, which is a muscle involved in the external rotation of the upper leg. For athletes involved in sports in which they need to change direction quickly, such as basketball or soccer, having tightness in the piriformis will adversely affect their performance.

Second, the power clean from the mid-thigh works the legs through a shorter range of motion. This translates into less development of the hamstrings, glutes and quads. One reason weightlifters usually have better total leg development than powerlifters is that they work the legs through a greater range of motion. Further, with the hyper-wide squat stances often used in powerlifting competitions, the quads are not as important to performance of the lift as they were in the past, and this is reflected in powerlifters’ leg development.

Third, cleaning from the mid-thigh often causes hyperextension of the spine. In an attempt to use more weight, athletes using the hang technique often hyperextend their spine, placing adverse stress on the disks. In fact, one reason the Olympic press was disliked by many weightlifters was that the layback they used often caused lower back pain. The result was that in 1972 the Olympic press was eliminated from weightlifting competition, leaving only the snatch and the clean and jerk.

Fourth, when lifting from the hang, athletes tend to use their arms too much, and that means they are primarily using the upper body to perform the movement. If an athlete does both the hang power clean and the power clean from the floor, the excessive arm pull will adversely affect technique in the power clean from the floor.

Often athletes avoid power cleans from the floor because they do not have the flexibility to perform the exercise properly. Instead of giving up by continuing to use the mid-thigh variation, they should perform the appropriate stretching and structural balance training to correct the problem so they can do power cleans from the floor correctly and comfortably.

As proven by sport science research and the popularity of the power clean among strength coaches, it is a superior exercise for developing total body power. But to get the most benefits from the lift and with the least amount of stress on the back, it should be performed from the floor, not the mid-thigh.

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The law of overload is one of the first principles in exercise physiology, and no resistance program is successful without it.
The key to building massive, powerful muscles is to doggedly increase the training weights you use.
Overload must be approached using sound scientific training and common sense. Sure, you can do dumbbell curls while you lunge, but don’t con yourself into believing you are providing any sort of serious overload to your legs. Want real overload? Hit the squat rack.
When it comes to making gains and adding size, the first and most obvious way is adding more weight. New Trainees should take advantage of this method. Increased increments of weight for new lifters should progress steadily over a period of two to three months before hitting a plateau.  When plateaus are reached, periods of increased loading come into play. Half-pound plates added to a bench press weekly over the course of a year would equal a 52-pound gain, one pound plates would equal a 104-pound gain, so realize that micro-progression is progression to long term success.
This pace is undoubtedly impossible to maintain forever, so this is when you would increase the volume.
Volume is increased by performing more sets with weight over 65 percent of a one-rep max. Anything less than is not heavy enough to have a real training effect. There are a number of ways to add volume to your routine. Try adding an extra set to your workout. If you benched 4 sets of 5 with 200 pounds last time, you performed 4000 pounds of volume- if you do 5 sets next week, that becomes 5000 pounds of volume. One extra set has a profound effect on total volume. As long as you don’t sacrifice intensity in the process, you’ll find that higher volume is superior for increasing strength and hypertrophy.
Another alternative in making progression is to take a full range of motion exercise and turn it into an extended range of motion. Range of motion can have a huge impact on a movement. Examples of this would be deficit Deadlifts, or snatch grip Deadlifts. A deficit Deadlift is performed while standing on a plate a couple of inches off the ground to increase the range of motion. While performing this movement with only 80 percent of a one-rep max, is still more difficult than a regular Deadlift at the same weight. With snatch grip Deadlifts, by adding the extended grip, causes an overload in the movement, thus adding an extra level of difficulty.

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Another way to catalyze hypertrophy- incorporate prolonged negatives into each repetition to increase muscular tension, while using explosive movements through the beginning of the movement. An example of this would be in curling a Barbell. In the initial movement of the curl, apply explosive force, while in the negative movement, slowly release back to starting position. This is known as the principle of retro-gravity. To add even more intensity, try doing the same amount of work with decreased rest intervals. More volume in less time will add gains to your strength once you have reached a maximum weight. In order to surpass a plateau, hypertrophy must be maintained, therefore shorter rest times are not an excuse for lighter weight!
For powerlifters, Olympic lifters, and anyone else that competes in specified lifts, the core lifts have to remain at the nucleus of the program- But for Bodybuilders or anyone just looking for a shredded set of wheels; front squats, leg extensions, Olympic pause squats, leg press and many other variations can be incorporated for alternate workouts.
Finally for increased hypertrophy, simply increase your intensity-  train more often. Training in squats twice a week overloads your system more than squatting once a week.

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Building strength and mastering control of your body, is basis for building proficient lifting techniques.Once you are able to perform a task with greater ability, you can then do so at a faster pace. This defines power. Power can be referred to as strength speed.

Certain lifts, movements, and drills when performed at a faster rate, produce power output, but none of this can be done without first having built a foundation of ability to perform even the most basic tasks. In explanation, a novice needs to master the ability to properly perform movements such as Deadlifts, Squats, and Overhead Press, before trying to grab a bar to perform Clean and Jerks.

Everyone’s Deadlift is much higher than his or her power clean. What you really need is explosive strength. This shows most obviously when your leg extension goes beyond ninety degrees. The faster you go from ninety to 180 degrees, the more you are going to power clean. Those fibers will have to keep firing all through that portion of the lift…Power.

‘Making the plates rattle’ A sure fire way to know that your power is explosive all the way through, to the top of the lift along with significant speed. This is a training tool I use to ensure powerful force in driving upward.

Conclusively- Key mechanism of speed, power and strength, working in complete correlation are necessary components for successful Olympic Lifts.

 

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You must train hard and apply sufficient overload to build muscle, but how hard do you really need to push it? Should you put the weight down once you reach 10, when the muscle starts to feel uncomfortable or when you can’t do any more reps with good form? It’s an important distinction you need to understand.

If you’re training for maximal strength, you do not want to train to muscular failure, as it’s simply too taxing on the nervous system and counterproductive to maximum strength development.

However, if hypertrophy (an increase in the size of the muscle cells/fibers) is your goal, it’s a different story. Training to muscular failure—when you can no longer produce sufficient muscle force to complete another rep with good form—has been shown to be most effective.

THE LIMITATION WITH TRAINING TO FAILURE IS CLEAR: IT MUST BE USED WITH CAUTION AS THERE’S A POTENTIAL FOR OVERTRAINING WHEN USED LONG-TERM, A STATE IN WHICH GROWTH COMES TO A GRINDING HALT.

That’s because the nature of this kind of training recruits as many muscle fibers as it can, and produces increased secretion of growth-promoting hormones. Training to failure also induces more metabolic stress to contribute to a greater degree of hypertrophic response.
If you employ this training method, cycle in periods of lower-intensity training.

For bodybuilders, it’s important to use this variable strategically, as it shouldn’t be used all the time.

PRACTICAL APPLICATION

Training to muscular failure is an effective training variable for hypertrophy when used properly and not overdone. To avoid overtraining and maximize this variable, training to failure should be used intensively for some cycles and avoided during other times.

What is fat?
Fats, known chemically as the molecules triesters of glycerol (triglycerides) and fatty acids, are one of the three macronutrients (fats, carbohydrates, proteins). Fat is vital for body processes such as digestion, transport, conversion, and energy extraction. It’s our body’s primary source for stored energy, and by weight, it contains three times the amount of energy provided by glucose which must be provided to the brain in a continuous supply throughout the day. We can’t survive without fat.

Fat is necessary for many reasons.
Digestion – Fat is not soluble in blood, so bile acids produced from cholesterol in the liver emulsify it along the way to make it bioavailable. It stores the fat soluble vitamins A, D, E, and K in the liver and fatty tissues. Because fat needs to be broken down through multiple processes that include the stomach, duodenum, liver, gall bladder, pancreas, and small intestine, it stays around for a long time and keeps you satiated.
Transport – Fat is part of every cell membrane in the body. It helps transport nutrients and metabolites across cell membranes.
Conversion Your body utilizes fat for everything from activating hormones to building immune function.
Energy extraction – Between meals or when glucose is not available, triglycerides are broken down and metabolized for energy, which in times of great need, the brain’s neurons can utilize.
Nervous system – The axon is the part of a nerve (neuron) that transmits electrical signals from the brain throughout the body to initiate all functions. The axon’s protective coating is the myelin sheath and is made of 80% lipids (fats) that must be provided by the diet.

What‘s the difference between brown fat and white fat?
Brown fat is abundant with mitochondria, which give it the rich brownish red color. Mitochondria’s function is respiration and energy production. It produces ATP (adenosine triphosphate) by using the energy stored in food, in this case, fat. Brown fat burns calorie-intense lipids, releases stored energy and creates heat.
White fat stores lipids but doesn’t burn them, creating unhealthy belly fat. This is the type of fat that makes people “fat”. When too much white fat is accumulated, we gain the wrong kind of weight. Subcutaneous fat like the kind that’s been stored around the belly, thighs, or butt can’t be burned without new dietary fat, which triggers fat-burning channels through the liver.

Understanding fats:
Saturated fats:
These fats are solid at room temperature, given their carbon chain. Most of them are long chain fatty acids. Dairy fats are saturated fats and often ridiculed. But if one is careful enough to choose milk obtained from grass fed cows and not cattle fed on grains and corn, as these fats are healthier.
Saturated oils like coconut oils are in fact more beneficial for someone suffering from a liver disease or kidney disease as they are medium chain fatty acids and are assimilated well in the body’s digestive system. Saturated fats like red meat, egg yolk, butter should be had very sparingly.

Unsaturated – Monounsaturated fats:
There are two kinds of unsaturated fats- monounsaturated and polyunsaturated, depending on the bonds their carbon atoms have. Mostly all cooking oils are unsaturated fats. When it comes to choosing the right oil it is essential to consider the ratio of mono to polyunsaturated fats present in the oil. Monounsaturated oils are more stable and hence oxidize very slowly in the body. Oils like rice bran oil, olive oil and groundnut oils are monounsaturated. They have properties, which can lower the total cholesterol and increase the HDL-the good cholesterol.

Summary
Fats are an essential part of our body’s metabolism. So, understand their different forms and incorporate them in your daily diets accordingly. Also, at the end of the day, a good fat is also a fat, carrying the same amount of calories. For example, 1 tablespoon of fat is 100 calories approximately. It is the rate of digestion, the assimilation and processing of these fats in the body that determine our cholesterol, our adipose tissue- the fat stored in the tissues. So consider creating a balance by using the right kinds of fats in the right proportion.

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         Ingredients:

  • 1 ½ onions, finely diced
  • 1 tbsp of grass fed butter/bacon fat etc.
  • 2 pounds of ground pork
  • 2 large eggs
  • 2/3 cup tomato sauce
  • 1 tsp paprika
  • 1 tsp salt
  • ½ tsp ground pepper

    Instructions:

  1. Preheat the oven to 400 degrees F. Line a baking dish with parchment paper.
  2. Sauté the onions over medium heat with some cooking fat, like  grass fed butter. Sauté until translucent. Allow the onions to cool before adding them to the meat.
  3. In a bowl, mix all of the ingredients including the cooked onions. Mix well enough to evenly distribute the spices.
  4. Divide the meat into 6 portions. Using your hands, roll a portion into a ball and then indent the middle, and flatten slightly to form the appearance of a bagel.
  5. Place the bagel looking meat in the dish and repeat with each of the portions of meat.
  6. Bake for 40 minutes or until the meat is fully cooked.
  7. Allow the meat bagels to cool. Slice the meat bagel just like a regular bagel. Fill the meat bagel with topping such as tomato slices, lettuce, onions etc.

 The Bulgarian split squat is often referred to simply as a “split squat,” but to be accurate a split squat has the rear leg on the ground. The Bulgarian squat moves your back foot onto a bench, encouraging core strength and overall balance while moving the lower body through a large range of motion. It also increases hip flexor flexibility, which translates positively into gains in the squats and elsewhere.

Lest we forget, it’s also a grade-A glute thrasher. Unfortunately, people often go too light with this movement to discover this benefit. That’s a shame, because the Bulgarian split squat is highly effective with a heavy load, even if that load is still a fraction of what you could lift with bilateral squat variations. Dumbbells, kettlebells, sandbags, barbells, and chains all work well to add weight and intensity in unilateral squats, but be warned that each also comes with unique balance challenges.

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Ingredients:

  • 1 pound ground chicken
  •  1 egg
  •  1/2 cup breadcrumbs
  •  1/4 cup onion, finely diced
  •  1/2 cup celery, finely diced
  •  1/2 cup  bleu cheese crumbled
  •  1/2 teaspoon garlic, minced
  •  1/2 teaspoon salt
  •  Olive oil, to grease the baking dish

For the sauce:

  • ½ cup Frank’s Red Hot
  • 3 tablespoons natural butter, melted

Directions:
Preheat oven to 350 degrees. Rub the bottom of a large baking dish with a bit of oil, to prevent the meatballs from sticking.
Combine all meatball ingredients until well-blended. (The mixture may feel a bit sticky.) Roll the mixture into one inch balls. Place in a single layer in the baking dish and bake for about 25 minutes.
Combine the Frank’s Red Hot with the melted butter. For a milder sauce, add more butter or decrease the hot sauce.

Pour the sauce over the meatballs and serve!