The Good, The Bad & The Ugly

I recently called out an example of the "bad" in a post related to a corporation and their misleading commitment to health and wellness.  Now it's time to call out a "good" example.  In fact, this is going to become a regular posting, which explores people, companies and issues that we feel represent positive (good) impact, negative (bad); and yes there are certainly those which are just plain old ugly too.

As my wife and I continue along in our Vegan lifestyle, there has been more and more exploration of alternative products to satisfy/replace non-vegan products.  Pizza/non-dairy cheese is on that list, chocolate was on that list...and let's not forget ice cream!

Fortunately, there are many choices in the ice cream category...you have soy based, coconut milk based, almond milk based and rice milk.  However, it was one specific container which caught my eyes in the freezer section of Whole Foods recently...a pint of rice based ice cream from the brand "Good Karma" foods.  Although I do love the name...that isn't what grabbed my attention.  It was the flavor...carrot cake. (carnivore, vegetarian, vegan...anyone would likely love the taste)

This little pint was also one of the lesser priced, so I grabbed it quickly and headed to the checkout.  That evening, we tried it.  As the kids and texters say "OMG"!  It was unreal, even had little chunks of carrot cake in the ice cream...you would have thought I was digging for diamonds hidden in the bowl.

I have already tried Mud Pie and have a pint of Mint just waiting for us in the freezer...although I have hidden it in the back so the kids don't find it first.

Of course,  I had to find out more about this product and what other products Good Karma Foods might have to offer.  I quickly found their website the next day and submitted my email for more information, news, etc.  While visiting the site, I also learned more about the company itself.  Here are some of the high points in our eyes:

First, their products are 

• Organic
• Dairy Free
• Gluten Free
• Vegan
• Kosher
• Supports Green Farming
• Lactose Free
• Trans Fat Free

Additionally, their mission statement and "green" initiatives really do appear to support a corporate commitment to bettering health, wellness and our world.  (For us, Good Karma™ means “positive outcomes that come from  positive energies focused for good purpose.”)

Finally, I was further impressed when not only did I receive a response from my email sign up submission form, but a personal response from someone in customer service...they are even sending me some coupons to thank me for visiting and my interest...can you believe that!  Thanking me, no...thank you Good Karma.

Josh

Mom Does Know Best:)

Here is a really nice note from Sarah's (004) Mom.  I appreciate the kind words.  I enjoyed meeting and training with you and Mike while you were visiting.  You just let me know the next time you'll be back...I'd welcome the opportunity to roll more ropes with you guys. 

Josh

From Sarah's Mom:

As I was flying back to Texas a couple of weeks ago I was thinking about the time I’d spent with my daughter, Agent 004.   Of course, we talked non-stop for the 10 days I was there.  That’s what you do when you live 900 miles apart. 

But often the conversation would turn to Josh and what he said, the training move that she had learned, the nutrition information, his inspiration, blah, blah, blah.  This new man in her life, I have to say, left me a little concerned.  Why was this who she always brought into the conversation?  Who was this mysterious man?

But she arranged for her dad and me to work out with Josh when we came for this visit.   My thoughts were this.  We are in pretty good shape for 61 and 62.  Two years ago, when I retired, I made our health my new hobby.  We eat “plant strong” (vegan and no added fats) plus Mike is a long distance runner, lifts weights and practices yoga.  I cycle, work out with weights and get in some cardio at the gym on a regular basis.  So I was not nervous about this workout at all.  I have used a Bosu ball before – but not like this for goodness sake!  And those monster ropes – gimme a break!  I was so sore the next day.  But it is not just the workouts. 

Josh truly cares about his clients.  He does everything he can to make them successful.  He is a nag and a motivator.  And WOW is that important for my daughter.  You see she too was an athlete.   But 15 years later she needs a new approach to nutrition and exercise and I am convinced Josh is it.  She can tell you all you need to know about how many calories are in that brownie, how many fat grams and how much exercise you have to do to negate that.  But she has not been able to use that information to improve her own health.  But now with Josh’s help she is using the knowledge she has. 

I saw a huge improvement in her conditioning and just overall lifestyle on this trip.  After two bouts with gestational diabetes I have hope that this pregnancy will be better.  She’s had a recent set back with a back injury.  But I am positive that once she is not afraid to injure it again, she will be back in the gym with Josh throwing those darn monster ropes a lot farther than I can.   Now I understand why Josh is what she talks about all the time.  He is just what the doctor ordered at this time in her life.  I just wish that we lived closer so I could work out with Josh too.    

Karen

Yet Again . . .

It has been close to four years since my life changing trip to the Mayo Clinic.  In the time that has passed since my return, I have gone through many changes.  I often think I sound like a broken record when I tell clients and other agents that "change is a constant". 

Back in 2006, the goal was to lose weight, get healthier and hopefully balance my body so I wouldn't be sick any longer.  Through dedication and comittment, that worked.  Shortly after, the realization that I was over training and not consuming enough nutrition became a reality.  So, change again...enter the lean muscle building phase (and lot's and lot's of protein).  And again, did it successfully.  Then my interest in fucntional training and strength grew...and that is where my focus went.  After a couple of years, I continued to develop more and more diversity into my own training regimen, allowing for constant integration of strength work, cardiovascular, as well as functional/balance training. 

Today there is a new goal, a new challenge, a new change that must be made (not to mention Olaf (005) called me out on this in his last post - the agents can certainly count on each other in that way:)

About 6 weeks ago, I decided to attempt the Vegan lifestyle, at least with regard to nutrition.  My wife joined me in this "experiment" and as I mentioned in a recent post, we both have truly enjoyed sharing this experience together.  Since making this shift, we feel great!  Additionally, we have embraced much more than just the nutritional aspects of Veganism, with our new found interest and commitment to sustainability and the environment.

However...old habits die hard. 

Prior to making this change, I researched, I read and I asked everyone I could about their experiences with a plant based diet.  I thought I had it all figured out and was excited to begin the quest.  What I didn't prepare for was an adjustment in my training.  Well, let me rephrase...if you are going to be vegan and train the way I train, more adjustments will be necessary.  I was already relatively lean before starting, but without modification to my training and little flexibility with my eating (more on that in a moment), I have lost some weight, a bit too much perhaps.  There are countless Vegan athletes (Olympians, Body Builders, etc), most who are elite and at the top of their game - even attributing large parts of their success to being Vegan.  One of the issues I have been dealing with is taking in enough fat and carbohydrates.  I was so accustomed to years of lower fat clean eating, that making that shift has been challenging.  Many Vegans consume 30-40% of their daily calories from fat...keep in mind there really aren't "bad" fats in a Vegan diet...particularly when you eat as clean as we do.  On the carb front, I only eat whole grain carbs, so increasing my intake there will carry many benefits.  Additionally, I must work on increasing my protein intake (which currently comes primarily from nuts, hemp and legumes). 

Those who know me personally (and many who have followed my story) know I can tend to be a little obsessive...I don't do much in life half way.  Fortunately, I have been able to use this "talent" to focus on achieving much of the success I have found physically.  This same "talent" is also what I must always remain most cautious of.  I push harder, faster, lift heavier, eat cleaner, never cheat...and often times enough is never enough. 

So what now?

I refocus.  I commit to a new goal.  The goal of adding more lean muscle/mass to my body...again  I continue to learn, to experiment and to measure progress.  And, I modify regularly until I achieve success.  I've been in this place before...just not as a Vegan.  In fact, the last time I intentionally added weight, I increased my lean muscle mass by just under 12 pounds in 12 weeks.  This time, we do it Vegan style. 

There has been a great deal of interest in my shift to this diet.  A number of people have asked me to discuss/document the impact a plant based diet has on my training, my progress and my challenges.

So here is part one. 

More soon.

Josh

P.S.  This coming Saturday is the Komen Race for the Cure here in Indianapolis.  For more information please visit www.komenindy.org and search for the Agents of Change Team.  It's not too late to join us!

We did it...unbeknownst to me...Olaf may just be race ready

In less than 2 months, I have become an abundantly wealthy man.  Not in the monetary sense, I still live paycheck to paycheck:)  No, I mean I have gained a wealth of knowledge with regard to nutrition and exercise.  And, my spirit feels refreshed.

Two and a half weeks ago, I was already noticing these changes in my life. I realized how much I had already learned and decided I needed to give back what was so freely given to me.  So, I began volunteering at Rock Steady Boxing on Wednesday evenings and Thursday mornings.  Although,  I have only been doing it for two weeks, I feel I have learned even more about attitude, perseverance, dedication and acceptance (Rock Steady is the not-for profit working with those affected by Parkinson's)  I learned a valuable lesson last week while volunteering.  I had been collecting mats from people in between exercises and a gentleman by the name of Ron told me "he was there to workout and could put it away himeself".  It was at that point, that I realized I needed to treat these individuals just as I would anyone with Parkinson's or not.

Next weekend, I along with the other Agents (and families) will be running in the Komen Race for The Cure.  Josh encouraged me to sign up for the 5K run, which I did.  However, the last time I might have even run a 5K was in high school.  After our BOSU class this morning, Josh asked if I wanted to go for a 30-minute run with him outside...I begrudgingly said yes.  He did mention we would take a very easy pace.  Amidst strong winds and a less than ideal attitude, I pushed forth.  It didn't help to have Josh running backwards facing me and singing the Rocky theme song...if I had any extra energy I may have choked him!  But, I stayed focused and kept running.  When there was about 10-minutes left, Josh continually urged me to keep pace...for some reason he desperately wanted me to make it back to the start in 30-minutes total.  When we crossed the final street and where about back to the final straight, Josh said I had 10-seconds to get back to my car.  So, giving it all I had,  I pushed out one final sprint.  At that exact moment I finished and was gasping for air (yes - in 30-minutes).  Josh informed me that I had just completed my first 5K since high school.  Oh, by the way....just prior to the run, I held an elbow plank for a full 5-minutes and 3 seconds...something Josh said he has never even attempted.  I'll bet he does now...

Since joining this movement of change, I along with the other agents finally have a chance to give back to Josh too.  Since he went all Vegan on us...he has lost a bit of weight.  No doubt that he will overcome this hurdle just as any that have been thrown in front of him...but it's kind of nice and fun to push back all of the things he tells us constantly.  The messages he has instilled in us, have become second nature already.  Eat right, get rest, drink water, breathe...As he once again makes a "change" (this time to his own grueling training/nutrition program), we will be right there with him.  So, what can you do...send cookies of course, just make sure that they are Vegan, he'll probably have them analyzed:)

P.S. - It has been a full month (and one day actually) since I smoked my last cigarette!

Olaf - 005

Hard Work Pay's Off for 003

A couple weeks ago, Erin (003) and I embarked on a total "overhaul" of sorts.  Training changed.  Nutrition changed.

We agreed that we would go all in, and following we would evaluate how she felt, where she'd progressed and what still challenged her.  In true agent form, she embraced it all.  She became vegan, and loves how she feels from it.  She trained hard for 14 out of 16 days.  (one on one sessions, classes, running and more).

Erin approached the overhaul with intent, she worked hard, she focused.  So, what does she have to say about it all?  Read on.

P.S.  This morning Erin was training with me (one of my personal workouts) and was really over the top.  Of the many different elements I integrate into my programs, one I bring back now and again is the old school push up with a 45 plate on my back.  Erin decided she wanted to try doing some of these with weight as well.  She did her first set with 10lb's, her second with 25lb's and her third she asked if she could try the 45...which is what I use.  I told her to go for 5 reps, I'd pull it and do another 5 no weight.  Again, she showed me!  Did all 5, then proceeded to do another 10 or 12.  Some might have been embarrassed, but not me...proud of her determination and progress is what I felt.

Great work 003!

Josh

Things have been challenging with me lately, mostly because I have not
been sleeping well. I am stressed at work, so I tend to watch the clock
and think. Before I know it, it's five hours until it's time for me to
get up at 4:45am for my workouts!

The other morning, however, I was rested and made it to the gym around
5am to meet Josh. Before he arrived, I completed about 12 to 13 minutes
of a decent abdominal routine and prepared to work back and biceps with
Josh. This was my first time pushing some weight in the gym in at least
four weeks! I've been using my own body weight with the TRX and the BOSU
for so long that I wasn't sure how I would do. WELL, WELL, imagine my
surprise when I was pushing the same amount as Josh on a few machines!
The TRX and BOSU have clearly worked a lot better than I thought they
had. I was definitely stronger than I had been six weeks+ before. Now,
in all honesty I need to mention that I have been so sore the past two
days (the good kind of sore that makes you hunger for more gym time), so
I know that my body is adjusting to the free weights again.

I have a workout with Josh in the morning and I am excited to push my
body to the limits. My biggest challenges now are 1. Getting more sleep!
I have to start leaving work where it belongs---(at work!)--and allowing
my mind to shut down for a few hours and 2. Focusing on more cardio so
that I can really give the Komen race my greatest effort.

I am excited about what the Spring holds. Greater core strength and
balance, a better cardio routine, a continual effort to eat clean, and
maybe a better night's rest A LOT more often.

--003