Kevin Lewis MBG3: Whole Body Skill Training, Eichens Yoga, Plant Based Nutrition: A giving of Thanks - 60 Day Challenge Results are ...

Kevin Lewis MBG3: Whole Body Skill Training, Eichens Yoga, Plant Based Nutrition: A giving of Thanks - 60 Day Challenge Results are ...: "The 60 day challenge is over and the results are in. We have had another successful 60 day challenge and the results are as impressive as e..."

A giving of Thanks - 60 Day Challenge Results are in!!!

The 60 day challenge is over and the results are in.  We have had another successful 60 day challenge and the results are as impressive as ever.  This is my pay it forward,  helping people change gaining confidence, having more energy and getting in touch with their passion and their body.
We had some amazing results including a 27lb weight loss, 9lb muscle gain, over 100 inches lost, and the strength increases were astonishing even to the experienced.  Honorable mention to Shannon, she had a goal of one full pull up and she hit a home run knocking it out of the park with 4 clean full pull ups.  Keep in mind she walked in not being able to do 1.  That is how we do it!!!  
The other honorable mention goes to Jason who at the start could not do a back dome and take a look at what he is doing now.

Not only did he add a great deal of flexibility but also strength  to his posterior chain, shoulders, wrists.  That is loaded with two 12K (26lbs ea) Kettlebells.  He held this for over a minute and is continuing to clean up his positioning.  BTW, Jason has laid down a challenge.  "I am coming for you Jon" says Jason to MBG founder Jon Hinds (aka The Silverback).  Gotta love it.
I would like to express my heartfelt gratitude to all the 60 Day Challengers for being willing to commit themselves, trust the process and work their butts off.  I am so proud of each of you, even though I only mentioned a couple of you here.  Each of you is a CHAMPION in your own right, the results are secondary to the willingness to challenge yourself, put your butt on the line and LIVE, this is the essence of what life is about.

Be safe Brothers and Sisters,
P.S. Next Challenge starts January 8th, 2011 enroll at www.monkeybargymla.com.

Kevin

The training sticks with you.

This past weekend I had the opportunity to pull out a skill set I have not used since the 80's (yes, I know some of you were not born yet).  You may not know that in my former life I volunteered for Navy SEAL training.  The training BUD/S is one of the toughest trainings the military has to offer.  Since the time I was fifteen all I wanted in the world was to be a Navy SEAL.  Back then you could not find any information on what a SEAL did or was unlike today where many SEALs have written books and the training has been featured on a Discovery channel show.  To say I was obsessed by it was an understatement everything I did had the eventual goal of preparing myself for my career as a SEAL.  I was raised in Alaska and spent the summers "in training" at Ft. Wainwright Army base at the gym and tried to turn every chore as a opportunity to prepare myself .  I studied tracking, shooting, rafting played every sport available to me (lettering in swimming, rifle team, hockey, football, basketball, and getting a black belt in Karate)  all in preparation for the day I could go to training.
I had to keep all the training and my desire in secret due to my parents wish for me to attend medical school.  Talk about the NAVY was a no go.  My Step-Father Msgt. David L. Lewis was 20 year veteran of the Air Force and did his best to "help" me avoid a career in the military.  But as you know I am a bit of a hard head and when I make up my mind well "come hell or high water" I am going to see it through.
Fast forward to this past weekend, I had a bit of apprehension when asked by KMW Force training division to assist with the H2H n H2O training for a number of reasons the least of which it has been a "LARGE"  number of years since I have done small boat operations in a surf zone.  And adding the fact that I can not longer regulate my own body temperature (which I so painfully learned in BUD/S) on my own due to the Thyroid cancer and removal of my Thyroid gland. As well as wondering how I would preform on my plant based diet.
All in all it was a GREAT day!!  My small boat operations training came back quickly (amazingly so) and with some basic shadow boxing, calistetics and a few layers of clothes was able to manage my body temperature well.  I the most amazing realization I had was in my energy level and stamina through out the day. I made at least 8 trips out and back through the surf zone with hastily thrown together boat crews.  I even got a bit of praise from Amir Perets (Krav Maga instructor and former Israeli Special Forces member) on my boat handling and training.  The thing I felt the best about was how pain free I was (not normal) and how well my energy level stayed up through out the day with limited meals.  Limited meals: 2 bananas, 1 coffee and some cashews all day.    Not a great day for eating but was able to prove to myself that I can still be mission ready and maintain my Plant Based diet.  Note to self: Remember your Dry Suit next time.  LOL!

GET WET!!! MAKE A SUGAR COOKIE!!!


WHATEVER YOU DO....... KEEP PADDLING!!!


I have maintained my Plant Based Diet for over 55 days now and have not experienced any let down or loss of muscle and have not suffered in anyway.Well except at the hands of my meat eating friends (Jeremy Stafford who think I have turned into "an elitist @*$hole" who has changed his sexual orientation.   This represents a MAJOR win for me (not the ahole part), and a MAJOR paradigm shift in my eating mentality.  So if this 47 yr old former Bodybuilder can change his animal based eating so can you.  Coming soon the results from the 60 day challengers.

Be Safe Brothers and Sisters,

Kevin

Commitment to your outcomes

Up at OH Dark Thirty this morning to train clients.  My clients are really loving this new set of workouts and I am feeling better now that I am walking the walk myself.  It is so much easier to hold clients accountable to healthy eating and workouts when you are doing them too.  Which is not to say that I have not always worked out but since I had my "Come to Jesus" meeting with the Silverback (Jon Hinds) founder of Monkey Bar Gym, I have upped my game and have found a renewed dedication inspired by Jon and Jessica of Monkey Bar.
I found this quote today in www.exceptionalpeoplemag.com "The best way to prepare for life is to begin to live" Elbert Hubbard
Once again I have invested myself fully making a commitment to eating a plant based diet and to do ES yoga, and workout daily.  No matter where you are in your fitness journey there is always a way to up your game, renew your commitment and dedicate yourself to reaching your desired outcomes.
It is easy to stick to your plan if you are committed.  This weekend I went on a date with a Very attractive lady who is into her fitness as well, since we are both eating healthy I made reservations at Chef Melba's in Hermosa Beach www.chefmelbasbistro.com..  The food was incredible.  If you get a chance check it out.  The point is with a little on line research I was able to find a great place with incredible food that fit both of our plans needs.  You can go out, stay on plan and have a great time. After all the best part of the the night should be who you are with.  And it was.
Let's all take a look at how we can make a small tweak to our behavior so that we get the outcomes we desire.
Maybe, you can add some yoga, or meditation so your not so stressed.  Yes, that is a good one and we (your friends & family) will thank you for it.  Go out find a way up your game and feel how great it feels to know your doing something for you.

MBG3 Training Warriors, Rebuilding Warriors, Lean and Green Warriors
MBG1 Training Warriors:
Twofer Tuesday in full effect today.  15/15 boot camp style and 10 rounds jump rope using 40/20 then alt. heavy bag kicks and core work.  BAM!!!  a TWOFER!!

MBG2: Rebuilding Warriors
ES Yoga with clients  Lots of Hand stand work yesterday my low back was a little stiff so did some bridge and back domes.

MBG3: Lean and Green Warriors
Great food today and I am really feeling the energy.
Had a great salad at Whole Foods for lunch with Quinoa, & veggies.
Buddha Burrito from Natural Cafe for Dinner
Lots of Lemon Water and Green Drinks
for snacks today, cashews, apple.

All in all a good day, very busy and feeling good about my commitment to be more dedicated.

Be Safe Brothers and Sisters,
Kevin

Quinoa "The Gold of the Incas"

If you have been following my blog then you have seen that I have been eating a lot of Quinoa lately.  I was first introduced to it a few years ago by www.fighterdiet.com Pauline Nordin (aka the most nutritionally disciplined person I know).  I have found it very useful to get more amino acids into my diet without eating animal products (aka meat).  I was given this article by Brian Clark one of my friends and inventor of "Ring VanDamme's"

Photo A. Brian Clark RVD

Standing in the rings, slowly lower to under control to full splits keeping the adductors engaged. Pause and pull in and up to a stabilized position.


Photo B. Brian Clark RVD

The article give some basic information, read it and let me know if you have any great Quinoa recipes.

Quinoa is always misunderstood as a type of grain. The truth is quite the contrary to the belief, as quinoa is not a grain but the seed of a leafy plant that is related to spinach! It is considered as a pseudo cereal or pseudo grain. Quinoa is an organic foodgrown in the Andes mountains of Ecuador. It is a small, round, yellow grain in appearance. Helps in relaxing the blood vessels. Thus, making quinoa an excellent choice for people suffering from hypertension, ischemic heart disease and cardiac arrhythmia and helping in improving the cardiovascular health. A study conducted with post menopausal women with heart diseases, high cholesterol high blood pressure, etc have shown low progress in related cardiovascular diseases. You can cook quinoa in just 12 minutes with a crunchy texture. It was known as 'the gold of the Incas' as they had discovered it helped increasing the stamina of their warriors. 

Quiona is high in protein and includes all the nine essential amino acids supplements. It is the choice of grains for vegans, as it helps them take in the adequate amount of proteins, required in a healthy diet. It contains lysine, an amino acid that is very important for the growth of tissues and repair mechanism. It is an excellent source of magnesium, iron, copper, phosphorous and even manganese. It has slow releasing, high level of carbohydrates, that give the stomach a full feeling for a long time. Thus, making it good for people who are watching their weight and need to maintain adequate blood sugar levels. Hence, it does not make one feel guilty of all the extra calories eaten. Know more on veganism.

Nutrition Facts for Quiona

Quiona is very good for people suffering from migraines, diabetes and atherosclerosis. Quiona is a good source of magnesium, that helps relaxing the blood vessels and preventing the constriction and dilation that is observed in migraines. It also contains riboflavin (vitamin B2) that is very important for producing energy within the cells. Vitamin B2 has been known to improve the energy metabolism within the brain and muscle cells, thus reducing the frequency of migraines.  

Quiona contains manganese and copper, that are the co-factors for super oxide dismutase enzyme. This enzyme helps protect the cells from damage by free radicals. A study has also shown that foods containing high insoluble fiber like quinoa have helped avoiding occurrences of gallstones in women.

Sprouted Quinoa Nutritional Facts

Once upon a time, quinoa was cooked and then ground to a paste, to be used as a healing lotion for wounds. It was also used to treat motion sickness, appendicitis, and for nursing mothers. Poultice of quinoa flour was applied to mend broken bones. Sprouted quinoa is a rich source of dietary fiber and omega 3 fatty acids. It is gluten-free and an excellent source of phosphorous, magnesium, zinc, copper and manganese. It also contains vitamin B6, niacin and thiamine. It has lysine for building proteins in the body, great for the heart with its low fat content and a source of complex carbohydrates.

Red Quinoa Nutritional Facts

Red quinoa is a rare grain, which is grown on small plots at a height of 12,000 feet on the Andean Plateau in Bolivia. It is used for cooking in soups, salads, burgers, stuffing, porridge's, breads, muffins, etc. It is a rich source of amino acids, that are easily absorbed by the body. Red quiona contains dietary fibers, folate (vitamin B9) and riboflavin (vitamin B2). It is free from gluten and very healthy grain choice for heart. 

This a little bit of information on quinoa nutritional facts, sprouted quinoa nutritional facts and red quinoa nutritional facts. This is actually a 'super-grain' that is great for people watching their weight and for health conscious people. With all these quiona nutritional facts, you should have no qualms about including quinoa in your healthy diet regime.

MBG3: Training Warriors, Rebuilding Warriors & Lean/Green Warriors

Training: Warriors:
Today it was my Wrist strengthening circuit followed by Handstand practice.  Did a high volume of sets with static holds. resting 3 min between holds.  Wall Walks  x 5,  Free Kick up to hold  x 10.
Will be training at Gokor's tonight with the NoHo Pack of the Dog Brothers.  Love that training Guru Matt "BooDog" always brings a good workout.  And Gokor & Uncle Gene inspire me to train hard.

Lean/Green Warriors:
AM: Green Tea and Kind Bar, 1 Banana
AM2: Whole Foods Vegetarian Sushi, Green Drink
Mid: Veggie Wrap, 1 apple
Afternoon Snack: Amazing grass bar, 1 apple
Dinner tonight is Veggies, Quinoa w cranberries,

Rebuilding Warriors:
Warm up with Beginner Sequence and Gymnastica rolling



Kevin

P.S. Only do the Ring Van Damme's with supervision as Guru Crafty says "Protect your I.Q."

Hasta