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Week 12: Mid-Term Review

Congratulations!!  At this point, you’re halfway through your company challenge program…seems like a good time for a Mid-Term Review ;-)

Throughout the challenge program, we’ve presented you with numerous topics related to the areas of Nutrition, Training, Restoration, and Accountability.  At this time, we’d like to review all of the topics we’ve covered.  To facilitate things, we’ll present these topics in a Q&A format and will reference the originating Knowledge Metric.

Of course, at the conclusion of this Mid-Term Review, we’ll Test Your Wellness Knowledge with our 4-question quiz (because we know you like those quizzes!)

Knowledge Metric 1: The Sport of Everyday Life!

What type of training provides a proper path in preparing for The Sport of Everyday Life?

The BLOCK BASE Training program from ALLTRAIN!  We realize we're not the naturally resilient versions of our mid to late teens and early twenties, but that does not mean we cannot perform as we once did.  We simply need to take a strategic approach to training, where safe and sustainable programming is adhered to on a consistent basis.  Our comprehensive program will help provide you with new found strength, power, mobility, functionality, aerobic and anaerobic conditioning for you to participate in "The Sport of Everyday Life" with zest and confidence, and without the constant worry of injury or pain.

Knowledge Metric 2: You Can't Escape the Truth(s)

What are the 15 food truths you just can’t escape?

  1. You didn’t get this way eating broccoli.

  2. The potato isn’t the problem.

  3. If you can’t fish it, grow it, or butcher it, don’t eat it.

  4. Savory, salty, and sweet are scarce in nature (So make them scarce in your diet).

  5. The formula for eating healthy is simple.

  6. Food is fuel.

  7. Fast food is no excuse for fat food.

  8. You’ve got to eat clean to be lean.

  9. Hunger isn’t the same as desire.

  10. Special occasions only occur occasionally.

  11. “Full” is a four-letter word. (So shut your mouth.)

  12. It doesn’t cost more to eat healthy. (So there goes that excuse.)

  13. You have time to cook.

  14. There is no superfood to save you.

  15. It’s not all about you.

Knowledge Metric 3: Resolution Randy

What did AE right to Randy in his TOUGH LOVE LETTER to him?

Dear Randy,

I realize you have to be hurting emotionally with the more than 100 pounds added to your frame since high school. I’m sure it weighs on you physically as well. But Randy, your resolution approach to long-term transformation is not rational. You feel as if you are making an insurmountable sacrifice by giving up the gluttonous foods that you eat day in and out, when in reality the foods you choose for your resolution are not doing you any favors. How about the next time you go shopping you try to stock up on fresh veggies rather than the frozen varieties seasoned with oils, sugars, and salt? Fruits such as apples, oranges, and grapes rather than fruit juices. Proteins such as fresh meats and seafood rather than deli lunchmeat, protein bars, and soups. And oats, potatoes, yams, and rice rather than bread, bagels, and cereal.

Also, you approach fitness in a half-assed way, where somehow a circuit of strength machines and a hamster wheel is going to give you the lean physique and the physical abilities you crave. Note: you get what you pay for.

Randy, you need to learn what well-programmed performance training is. Even more so, you need to understand the rule of adhering to a nutrition philosophy based on foods that can be fished, grown, and butchered.

And Randy, this whole wait till Monday, or the first of the month, or after the next holiday? Switch it up man-what you’re doing isn’t working! You are 290 pounds! Shock the world and start on a Friday. Yes, that means you’d eat clean on a Sunday! You haven’t even come close to earning a “cheat” day-talk to me in six weeks about a “cheat” day.

Randy, in the words of the great Apollo Creed, “There is no tomorrow.”


Knowledge Metric 4: Not All Exercise is Created Equal

What is the best way to approach exercise?

Our bodies are essentially meant to push, pull, squat, lunge, flex, extend, twist as well as counter external forces.  And ideally, we want to be able to do these things in a pain-free, supple manner.  We need to approach training with a well thought out progressive plan.  And we also need to accept the fact that excessive amounts of intense exercise and even excessive amounts of low-mid intensity aerobic exercise can quickly become counterproductive to the point of injury.

Always remember to warm up and cool down!!!  Simply put, apply a proper warm up routine: myofascial release techniques when needed, heart rate elevation, dynamic mobility movements, muscle activation as well as necessary corrective movements before you begin the “meat and potatoes” of your workout…and don’t forget your restorative stretching to finish up things. If you don’t get to the “meat and potatoes,” at least you’ve accomplished a very beneficial, calisthenics based daily routine.

Knowledge Metric 5: ALLTRAIN BLOCK Training Strategic, Safe, Sustainable….the Nuts and Bolts

What is BLOCK Training?

In a nutshell, BLOCK Training is a comprehensive weekly training program that is designed to be repeated for 3-4 consecutive weeks (in most cases), with intensity (for example, the amount of weight you lift) generally increasing from the first week to the last week within that period of time. After adhering to a BLOCK of 3-4 weeks, a new weekly training program is then started, building upon the gains made from the first BLOCK, as well as introducing new stimuli to challenge us.

This 3-4 week BLOCK is then adhered to closely, again with intensity often increasing week to week. This BLOCK program is repeated every 3-4 weeks, with a new “Stimulus” (aka strength, power and reactive exercises) being introduced at the start of each new BLOCK, while simultaneously building on the movements we've become familiar with and improved upon. After a few months of BLOCK training, we begin to see a foundation of strength, power, mobility, and aerobic conditioning forming with our bodies, similar to a solid and trusted block foundation of a home. In other words, this BLOCK program essentially results in "building BLOCKS" of our body's foundation.

Knowledge Metric 6: Rest, Relax,Reflect...Restore!

What is Restoration and why is it critical?

The principle of Restoration is perhaps the least understood and most neglected component of wellness. Yet Restoration is crucial to attaining and maintaining a healthier, leaner, higher performing body, as well as an increased state of “happiness”. Who knew?

Restoration can be achieved via proper sleep (both good quality and adequate quantity), post-workout stretching, yoga, myofascial release, massage therapy, and specific stress reducing tactics.

So many of today’s population are over-stimulated. They check their smartphones countless times, connect on social media all day long, shuffle kids from one activity to another, live their lives through reality TV shows, professional athletes, musicians etc.

Simply stated: we’ve gotten away from purpose and humility…we reflect very little, and we’re allowing stress and anxiety to run rampant. We need to slow down. Do we really have to be super fly on the fly? Where are we really rushing to anyway?

Restore through Rest, Relaxation, and Reflection…

Knowledge Metric 7: The High Cost of Eating Healthy

Is it true that eating healthy simply costs us more?

Absolutely Not! Take a look at this chart below and remember, Most people are not eating processed, polished and/or fast foods because it’s the most economical choice…most are eating them because they are more convenient, take less time, and taste better than shopping for, preparing and eating healthy, less expensive alternatives.

Knowledge Metric 8: Cross Training and Cardio

What are the Benefits of Cross-Training?

According to the National Strength and Conditioning Association, “the benefit of Cross-Training is that it distributes the physical stress of training to different muscle groups during the different activities and increases the adaptations of the cardio-respiratory and musculoskeletal systems.”

But there are so many additional benefits associated with Cross-Training, including:

  • Adds variety to your exercise routine (reduces boredom!)

  • Allows you to be flexible and for improvisation with your training

  • Conditions the the body more globally

  • Minimizes the risk of injury

  • Can create an ideal environment for recovery of overworked muscle groups

  • Enables the continuation of training while rehabbing from a specific overuse injury

Knowledge Metric 9: Why Are You Here?

How does Accountability play a role in wellness?

“Accountability” – our fourth principle of wellness.

If you look up the definition of Accountability, you’ll find words like: “the obligation to report,” or “to be responsible or answerable to something or someone.” In a sense, all these are true when it comes to your Wellness Accountability. But what method works best for you? What will keep you on track for your company wellness challenge and beyond? What will it take to help you achieve your wellness goals? When it comes to wellness, there are typically three forms of accountability: Group, Friends and Family, and Self.

Accountability, whether to a group, your friends and family and/or to yourself is what motivates you to continue and to succeed. In this or any wellness challenge, your motives make the difference. If you’re in it for the monetary or prize incentives rather than for yourself and a sincere desire to make a change in your well-being, then you’re in it for the wrong reasons, and in the end, you won’t win at wellness.

In other words, figure out what form of Accountability motivates you. Group? Personal? Friends and Family?  A Combination? Whatever or whomever your motivation is…put yourself in a position of being monitored and held accountable.  The added pressure of knowing others have expectations for you can be a great motivator to stay on course!!

Knowledge Metric 10: Week of Healthy Eating (and Wealthy Eating)

What is a Winning Strategy to Shop, Plan, and Prep for a Week of Healthy and Wealthy Eating?

Spending an hour or so at the beginning of the week to shop for (again with the current crisis we want to make the grocery trip as efficient as possible) and prepare healthy, nutrient rich, cost effective food choices, in bulk, is critical to staying on track for the entire week.

Below are some of our favorite picks (and some preparation tips) to help you plan your beginning-of-the-week grocery store run, and get a jump start on your healthy week of eating.

Of course, these foods are just examples: you can swap out proteins, vegetables, complex carbs, fruits, and fats, based on your family’s size, calorie needs, food preferences, and dietary restrictions as well as more seasonal, budget friendly alternatives.

Shop for and prepare at the beginning of the week:

  • Chicken Breasts, 5 lb. economy bag – grill 4-5 pieces in advance

  • Eggs, 18 pack– hard boil (and dye year round, it’s fun)

  • Edamame, large bag of frozen and shelled - boil 1-2 cups in advance

  • Carrots, 3 lb. bag of whole carrots – cut into snack-size pieces

  • Celery, whole stock – cut into snack-size pieces

  • Raisins, Peanuts, Coconut shavings, Pistachio - mix together for large container of trail mix

  • Quinoa, economy size bag – cook 1-2 cups in advance

  • Rice, economy size bag - cook 1-2 cups of each in advance

Knowledge Metric 11: The Wisdom of the TCA

What do Today’s Corporate Athletes know?

Today’s Corporate Athlete (TCA) is someone who comes to terms with the realities of human development and understands the importance of combating these changes by incorporating proper nutrition, training, and restorative measures into their jammed-packed life. TCA’s have not accepted an unhealthy, unfit, unhappy, and overweight fate with “zero” time allotted to wellness, but instead are working diligently toward slowing the “aging process” and maximizing their “well-being.”

As mentioned, TCA has not resigned themselves to a state of vulnerable health, low physical performance, or poor body composition. On the contrary, they plan to live their lives aiming to reverse these trends, but they’ll do so in a strategic, safe, sustainable, and sure fire way.

Pep Talk

So here we are, 11 weeks since the start of our journey. Are you obtaining the goals and objectives you’ve set? Are you slipping back to poor habits? Or did you never really get out of the starting gate? If you are experiencing success, congratulations and keep up the renewed lifestyle!

But if you’re struggling don’t give up. You have 10 weeks ahead of you to turn this thing around. Go back to week 1, reset your goals, and be prepared to learn and be enlightened with more wellness knowledge over the next 10 weeks.

Week 12 Quiz:

1) Today's Corporate Athletes understand?

a) The importance of incorporating proper Nutrition

b) The importance of incorporating proper Training

c) The importance of incorporating proper Restorative Measures

d) All of the above

2) What one of the following is not one of the 15 Food Truths? a) Special Occasions only occur occasionally b) The potato isn’t the problem c) You have time to cook d) Eat large quantities of cake

3) Restoration can be achieved through: a) proper sleep b) massage therapy c) hours of exercise d) a & b

3) In Coach Albert Eiler's TOUGH LOVE LETTER to Randy, he suggests Randy begins to adhere to a nutrition philosophy based on foods that can be fished, grown, or butchered.

a) True

b) False

Once you've taken the quiz, click here to see how you did.


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