Category: training

No Years Resolution – NOT Dieting in 2015

STOP EATING THIS!! STOP THAT!! RESTRICT THIS!! DON’T THAT…

Come on?

Screen Shot 2015-01-03 at 3.57.15 PM
(Organic Grapefruit, Silly Man With Hat, Miami, Florida)

So, resolutions… Really? You’re still making these? Well, I guess there COULD be merit in it but before you consider making a new years resolution have a quick think back to your last to see if that list of stuff you wanted to change is actually any different? And, read on…

Lazy to read all of this post then know this:

– Restricting yourself from something can create a head full of traps. Move towards what you want..

– Ignore the Social Media New Years Resolution hype because you might ‘inherit’ someone else’s problems. Do your thing. If you want to, focus on upgrading the already awesome you…

– When it comes to food, the restriction plan has proven itself useless, even problematic (…decades of fad dieting) time and time again. ‘Move towards nutrient dense foods’ is a full proof basic strategy. With that fine tune your nutrient dense food selection based on how you react to it (energy levels, skin, hair and moods are some of the feedback systems to ‘listen to’).

– Tune in to, respect, and listen to your environment. That is everything in your life. It is speaking to you, you are speaking with it, it affects you and you affect it. I invite you to tune in.

– Restricting others. What!? Yeah, that’s right… Something that any food blogger, nutritionist, trainer, or any human really should consider; is where am I projecting (putting) my own beliefs and restrictions on others. And then considering how offer learnings without inflicting them…

THIS NEXT ONE IS A BEAUTY!!!
– What action does the person you want to become already do? Just do it. By doing the thing that the person you want to become does you instantly become the person you want to become. You’re one and the same. Do it. You ca rinse and repeat this one for a while because it will always apply.

Back to RESTRICTION…
The second you say (or even think) ‘I can’t eat this or that’ you put a trap in your mind. The 7 year old in you rebels with a force stronger than the bowl movements of a lactose intolerant drinking pasteurized fat-free milk (which should be avoided at all costs by the way).
Health should NOT be about mind traps and restriction.
(That’s what our childhood was for, right!?)

Youcan flip it…

Check this example:

Imagine person A wants to lose some weight. They begin the year with a list of all the foods they’re not going to eat. No chocolate, no cake, no fish and chips, no bread, no pasta, no carbs, no sugar…
Now imagine person B takes a different approach. Instead of depriving, taking things away they choose to add green vegetables to their meals, upgrade from grain fed beef to grass fed beef, to eat eggs from free range organic chickens, or to add a green smoothie, or to add 10 minutes to their dog walking, even to find time to go for a walk or even begin some kind of sport or training.

Person B is moving towards nutrient dense foods, saying yes to life (yeah i know it might sound hippie but as you will see in my videos the hippie category so created by man, is absolutely bang on right with most things life). Person B is nourishing their mind, body and energy. Creating something in their life that they can then freely and happily share with others.

Rich Eats Enion

All change…

Now, with aaaaaaaaaaall of that said…

If you are still hell-bent on making a resolution based on dieting this year, have a read of this so you jump the first hurdle:

Heard someone (maybe you) say this before?

“OH, yeah dude, I know how to lose fat, just train more and eat less…” WRONG (well that depends too really because you will probably lose a bit in the first couple of days BUT know that the ‘eat less, train more’ is severely flawed and almost certainly not sustainable for you and will almost certainly wreak havoc on your hormones doing unnecessary damage)

Train more, eat less is a bit like the finding that smoking cigarettes can temporarily increase your lung capacity, very short term gain for medium to long term damage).
Calories in Calories out? That’s what ‘train more eat less’ is based on really, so yep, calories in calories out is severely flawed too.

Quick 2015 fix for fat burning?
Again this absolutely depends on you, your heart, your lifestyle, motivation, health and physical ability but…

– Sprints (or HIIT) before a protein dominant breakfast is a basic rule of thumb that many experts (including me) use on themselves and with clients.

– Squats. Deep, satisfying squats. Get them in your life for fat burning, strength building, feeling awesome and mobility.

Give yourself freedom from restriction in 2015

So, if you’re going to set yourself any kind of ‘goal’ for 2015 give yourself freedom from restriction. Taking a 180 degree view of your approach to food and health.

Give yourself the gift of moving towards nutrient dense foods while increasing your awareness on how your eating and buying decisions impact you and the environment around you. That is a deeper way to nourish yourself.

Simple when you feel the shift.

THIS REALLY HELPS: If you like this, click like at the top and on Rich Eats FaceBook to stay in touch because I will be posting much more regularly to motivate the awesomeness out of you!

@RichEats on Instagram is awesome too. Follow there, here’s to a mind blowing 2015!

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Exclusive (written) Interview with Ross Enamait of ‘Ross Training’

3 clap push-ups, ‘triple-unders’, 335lb (152kg) bench press, an 84 year old doing gymnastics and ultimate conditioning and strength training. Just some of the things you’re going to be exposed to here!

I was introduced to this gent a few years ago by my great friend Tom Baxter, and finally, this week, I had the privilege of interviewing Ross…

As a taster for you, this is one of my favorite quotes from the interview:

“I know plenty of people who will read every review they can find before committing to an electronics purchase. They will spend hours researching phones, cameras, and computers. They do so while snacking on processed crap filled with ingredients that only a chemist could pronounce.

Why not invest as much energy into researching viable nutritional options? Unlike an electronics purchase, you cannot refund your body. Take care of it the first time around.

If you want to know why I interviewed Ross check out this video of him training then, when you’ve picked your jaw up from the floor, read on to get an insight into his training and life philosophy, which is as admirable as his physical performance.

The ‘Ross Training’ Interview

Ross, you’re a beast. Your strength and agility is incredible! Understanding that everyone has different fueling requirements, what is a typical day of food and beverage for you?

“Thanks for the kind words, although I don’t consider myself special. I believe we are all capable of much more than we realize. I just like to push the envelope in hopes of finding out how far I can go. In doing so, hopefully I can motivate others to do the same.

As for diet, I do not follow any specific plans. I’m not a fan of micro-managing the process of eating. Life is already too short. I don’t need to analyze each morsel that enters my mouth. I’m all for common sense. As a result, I tend to eat real food, meaning that it once flew, grew, swam or walked. I stay away from most of the man-made, processed crap that fills most supermarket shelves.

As for beverages, water is my first choice. I’ll often add fresh lemon or lime for flavor. I also enjoy fresh raw milk.

As for meals, I typically eat a large breakfast and dinner. In between, I eat when I can, depending on what I am doing in the gym. I have a big appetite though so I do eat a lot throughout each 24 hour block.”

(Image below is Ross in the middle of a 3 clap push up – do the maths…)

In your professional opinion what’s the one thing we can do to help inspire better eating for kids?

“Parents need to lead from the front and become better role models. If more parents lived healthy and active lives, there would be more children who followed suit. I say this as a father to two healthy children. My kids imitate what they see me do. They eat what I eat and they are regulars in the gym. That is the lifestyle they were born into. It is all they have ever known.

It is also worth pointing out that kids don’t do their own grocery shopping. As a parent, it is my job to provide for and raise my children. It is not anyone else’s responsibility. My kids eat what we buy for them. There is not a team meeting to negotiate the grocery list each week. We as parents decide what foods come into the home. We eat healthy so the kids naturally do so as well.”

What sparked your passion and got you into training at such a supreme level? (And how do you motivate yourself to continue ‘growing’)

“I’ve been involved in athletics since my early childhood so training has always been a way of life. I’ve never been a fan of motivational tips or strategies however. I believe passion is much more powerful than motivation. Once you are passionate about achieving something, the motivation to pursue such passions will already be present.

Many people make the mistake of looking outward for motivation. Unfortunately, motivation that comes from watching someone else will typically be short lived. True motivation comes from within. Rather than looking outward for motivation, it makes more sense to look inward in hopes of finding your true passion.
I am passionate about my training. I love the rush, the challenge, the hard work, and the planning. I never view my training with a job-like mentality. It’s all fun to me. If I wasn’t enjoying myself, I wouldn’t be doing it. I wake up excited to better myself as well as the athletes I train. Motivation is never lacking. My passion continues to burn as strong as ever.”

(Inspirational photo from a video on Ross’s website. This is an 84 year old lady performing a gymnastic routine. The image is of her holding herself still in this position)

What makes you angry about the food industry in the USA?

“There are bad apples in each industry. If I became angry with every crooked business, I would have a miserable life. So while there are certainly practices that I don’t agree with from the food industry, I don’t allow their actions to influence my behavior and attitude.

Consider the automobile industry for a related example. There are plenty of crooked used car salesmen. Their existence does not make me angry. It simple reiterates the importance of putting in your due diligence before making a purchase.

The same logic applies to our food. No one forces us to eat particular foods. We are able to pick and choose whatever we like. So yes, there is deception in the industry and that is a problem. Perhaps a bigger problem however is the fact that so many educated adults pay so little attention to what they consume.

I know plenty of people who will read every review they can find before committing to an electronics purchase. They will spend hours researching phones, cameras, and computers. They do so while snacking on processed crap filled with ingredients that only a chemist could pronounce.

Why not invest as much energy into researching viable nutritional options? Unlike an electronics purchase, you cannot refund your body. Take care of it the first time around.”

Best 3 body weight workout moves for people on the road?

“Bodyweight exercise is unique when compared to other modalities such as free weights. With bodyweight exercise, it is impossible to provide universal recommendations for exercise selection as individual ability must first be considered. For example, handstand pushups are a tremendous exercise but there are plenty of relatively fit adults who cannot perform the exercise. Therefore, while some may enjoy the movement, it doesn’t offer much value to an individual who isn’t able to perform a single repetition.

This isn’t a knock against bodyweight exercise, but it is a unique factor that must be considered. The best movements for a particular person will depend on their ability. An individual who can perform advanced bodyweight movements probably will not spend a lot of time with a basic exercise such as a traditional pushup. The novice however has plenty to gain from a few basic movements such as pushups, pull-ups, squats, etc.

Therefore, the best answer to this question will be one that begins with an “it depends” statement.”

(2 fingered pull-ups by 60 year old man)

2 top tips for someone looking to enhance their life through training though doesn’t know where to start?

“Perhaps the best bit of advice is to start. Don’t get lost in paralysis by analysis. Many beginners get lost looking for the perfect program without realizing that such a program doesn’t exist.

Training is like many things in life. We all learn by doing. No one starts on day one with all of the answers. Anyone who has trained for any significant amount of time can look back and laugh at some of the things they once did. It is all part of the process.

I would also add that you can succeed with almost any program. Your success or failure doesn’t depend on what tools or exercises you use. Almost anything will work if you are willing to work and remain consistent with your efforts. How you do what you do matters more than what you do. If you are willing to work hard on a regular basis, expect to improve. There are success stories from people who have trained with just about anything, including nothing but their own bodyweight.”

The best training methods for burning fat?

“I wouldn’t say there is a single best method for burning fat as dietary considerations are typically more relevant. You can’t out-train a bad diet. If you eat and drink too much, you aren’t going to lose fat, regardless of what you do in the gym.

I’d also add that even if there was a preferred method for fat loss, one shouldn’t put all of their eggs into a single basket. For example, suppose I say that interval training can be useful for fat loss. That doesn’t mean everyone should go out and perform intervals every day of the week.

Therefore, perhaps the best method is a multifaceted approach. Training and diet should work together, not against each other. The week should also be balanced. Don’t overlook strength training in place of conditioning and vice versa. Both are important.

Using myself as an example, my week includes plenty of strength work along with plenty of conditioning. I train from head to toe. There isn’t a single method that I focus on solely. I integrate a variety of principles and modalities throughout the week.”

What are you grateful for?

“I am grateful to be alive. Life is a gift and tomorrow is never promised. I don’t take anything for granted. I hug my kids every day and try to make the most of my life each day that I have.”

Rich Eats: Cheers Ross! Thanks for giving your insights here, see you in the near future!

When you check out Ross’s site I think his page on ‘Age Related’ training is the most inspiring and the first go to page! Check it out here!

If you like this click at the top of the page now, if you have twitter click the tweet button too!

1 man, 1 exercise, 5 stores… The Rich Eats Burpee Competition

A wild day spreading the word!

Before you watch this, see if you can guess how many burpees I completed in total, in all 5 stores before being kicked out…

Click ‘Share’ on facebook if you think your friends will enjoy this!
(and click ‘Like’ & ‘Tweet’ if you too!)

Olympic Athletes, CrossFit en Medellin y Mas

This is a special video because it has loads of different exercises from the CrossFit national open (Medellin), EXCLUSIVE interviews with some of Colombia’s Olympic Weightlifting team who will be in London this summer, interviews with some participants and of course lots of me talking about the experience while sweating and gasping for breath…

Remember to click Like if you do…

Check back here for more interviews with Colombias Olympians!

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Massages by Rich Eats

Hours and hours of massages for (almost) free!

Like this video? Click ‘Like’ now!

I HIGHLY recommend that if you do any kind of sport (or if you are human) that you should have massages. I mean deep massages that relieve tension from your body. Tension builds up from mental and physical stress and massages are an AWESOME way to enjoy relaxing while relieving stress.

Seriously. Try it…

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CrossFit Competition, Medellin, Colombia

This is an account of the most intense day of training I’ve ever endured (And I only actually trained for a total of around 20 minutes over 2 CrossFit WODs – ‘Workout Of the Day’).

(Click ‘Like’ if you like this video!)

A massive thanks to Fuerza Crossfit in Medellin for training me for this competition and for giving me an insight into the world of CrossFit. I’m hooked! And very excited for tomorrow’s workout of ‘Angie’ which is 100 Pull-ups; 100 Push-ups; 100 Sit-ups; 100 Squats. For Time.

My take on CrossFit is that it is awesome. It is safe if you do it safely. Your coach is the one that is responsible for making sure your technique is right though at the end of the day it is your responsibility to make sure you have the right coach. Do research, ask people you know and trust to give their opinion on your coach and form. It’s important because CrossFit is intense, in fact, in my opinion any training you’re doing for fat loss or to improve your physical ability should be intense so make sure you’re doing it safely.

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Rich Eats: KEEP GOING – This is your life now! (not just a resolution)

This is a video I thought I’d record for you to keep you motivated and excited about training and getting even fitter! I start with some info on burning fat & Tabata then we dive into some awesome core exercises for conditioning your body and burning fat!

Click ‘Like’ on the right if you like it. And feel free to Re-tweet it by clicking to the ‘tweet’ button on the left.

Remember, we love reading your comments, any feedback is welcome so we can keep doing what we’re doing and improve it for you!

This shows you some of the exercises I do using the Tabata method of high intensity interval training to burn fat and condition myself.

I’ve been training since I was 13 years old and this is by Far the best training I’ve come across for fat burning!

Here is a link to the Ultimate City Bootcamps Tabata video which is for those of you that like even more details. Click here.

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Rich Eats: Advent Calendar Days 20 to 22

This tip was going to reference another Harvard paper and motivational business guru Jim Rohn but having been sent a video clip by Dr Mike Evans I had to talk to you about this…

The verbose clip concludes that exercise is the single most effective way to improve your health. The clip raises the question – can you reduce your sleeping and time being inactive to just 23.5 hours. Can you?

Check out this little bit of magic by clicking here

Thanks to my good friend Keith in Hong Kong for sending this to me!

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Rich Eats: Advent Calendar Day 13

Balance your nutrition and make sure you’re doing some training!

Squats and deadlifts might sound like torture though they are in fact two of the best exercises for firming up your bum and gaining lean muscle.

When you’re doing them you will use a lot of muscles and thus will help release lots of testosterone for more muscle building! Girls – if that sounds scary, it’s ok. I’m going to guess that you’re probably not training hard enough to add the kind of muscle you’re probably scared of gaining.

That said, reduce squatting and deadlifting frequency and intensity if you exprience the following symptoms:

1) Huge firm booty
2) Large quadriceps
3) Gigantic hamstrings

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Rich Eats: Advent Calendar Day 6

Today is all about Burpees!

They’re one of the best all-round exercises because they use so much of the body and I especially love them because, when you do them intensely enough they’re an awesome fat burner! Burpees are also really functional. Functional? By functional I mean it’s useful… you’re practicing and becoming very good at moving your body around, practicing explosive movements which might get you out of trouble one day.

Check out www.ultimatecitybootcamps.co.uk for more awesome videos on training…

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