A Healthy Start?

Is this really the best we can do?

Is this really the best we can do?

A number of things have been happening in the past few days that that inspired this post. I suppose it started on Monday night when I gave a nutrition talk at my gym to a group of about 30 members. The topic of the evening was “Protein and Quality Nutrients”. I spent the better portion of the hour just talking about what protein does inside our bodies. We discussed how it influences our systems and functional purposed. By the end of the night I believe there was a compelling argument laid out as to why protein is important, should be part of each meal we eat, and especially shouldn’t be missed in the morning. Then on Tuesday when I showed up at Starbucks at 5:10am to get my decaf coffee with heavy cream I glanced over to see Starbucks new addition to the breakfast line up. Right next to the pastries and egg sandwiches, Starbucks now offers a healthy start of steel cut oats, with berries, and agave nectar poured over it. Not the first time I’ve seen carbs and sugar repackaged into another form and labeled a healthy start. So I didn’t think much of it until later when I check my twitter feed and saw Rick Bayless (amazing mexican chef) applauding Starbucks for their newest breakfast addition. Granted it is better than the coffee cake and the scone, but it leaves me wondering when there is going to be a food chain that starts promoting a high protein option for breakfast. Two separate clients this week have met with me to discuss how much simply changing their breakfast habit to include predominantly protein and fat has impacted their daily energy and mood for the better. Skipping breakfast or loading up on carbs first thing just isn’t the way to set the tone for your day. Please post your comments below on this topic. How do you start your day? Is protein a key component of your breakfast? Do you think it matters?

Monday Training – Noon

A. Squat clean off high blocks 2, 2, 2, 1, 1, 1; rest 2 min
120kg, 125, 130, 135, 140f, 140
B. Split jerk 3, 3, 2, 2; rest 2 min
120kg, 130, 135, 140

4 rounds for time:
6 front squat 250#
10 muscle ups
– 8:54


Tuesday Trianing – Noon

A. Power clean 2, 2, 2, 2, 2; rest 2 min
265, 275, 280, 285, 290
B. Snatch pulls 2, 2, 2; rest 2 min
– 255, 265, 270, 275

10 rounds for time:
5 deadlift 325#
10 hand release push ups
– 7:43


Wednesday Training – 11AM

Row 30 seconds @85%
Row 30 seconds @50%
1:34.6 avg – (158-160m)

Wednesday Training – 4PM

10 min amrap @85%
Run 200m
30 double unders
– 9 Rounds
Rest 5 min
10 min amrap @85%
Row 250m
10 toes to bar
– 7 Rounds + 50m


Last three days of training have felt just OK. Each day the effort was there. Not sure the performances were the great but at least I put in the effort. Not a weak that particularly inspired confidence. Just get the work done. My back is pretty much all healed up from how it was feeling last week. But as is the case often when I struggle with back discomfort it eventually migrates down to my left knee. So currently my knee is a bit off and I’ll be spending the next few days making sure it doesn’t get worse and gets the attention it needs.

Now off to munch on my breakfast omelette. Spicy one today with chiles.