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

Paying it Forward Yes!!!

Today I received a payoff for all we do here at MBG. This made my day.  A client who had been struggling with an eating issue that was effecting her daily mental life and her 60 day challenge results gave us a note of thanks for helping them through.   If I had any question as to our company direction/intention I no longer have one.  We MBG-LA and MBG Global take the logo as our intention One little monkey helping another, one life changed at a time.  We know and understand that this quote is true "People don't care what you know until they know that you care"  I wish I could recall who that is from, If you do let me know so I can give credit where credit is due.
This is so motivating to me and the crew!

MBG 3:  Training Warriors, Lean and Green Warriors, Rebuilding Warriors

MBG 1: Training Warriors:  Play day
Two warm ups and play on handstands, dips.

MBG2: Lean and Green Warriors
Had a great lunch with some of the noon class members at Natural Cafe, awesome butternut squash Quesadilla, vegan veggie soup, blue corn chips and lots of clean clear water w lemon.
4 Bananas, 2 kind bars, & sauteed spinach and butternut squash soup.  Yum.

MBG3: Rebuilding Warriors
ES yoga in the am and with clients, down dog, bridge and table were my focus today.

Guys, we really mean what we say.  We are here to help you, we will do our best to help you find a strategy that works for you and leads you to a healthier, happier & fitter life.

Be safe Bothers and Sisters.  Happy Birthday to my good friend Cliff (48 and still a kicking butt)

Kevin

Forgive me Blogger for I have sined. It has been 5 days since my last blog.

OOOOOOKay, the move is behind me and I am back to blogging.  I am most happy about the fact that I have maintained my plant based eating throughout the move.  I am still keeping the caffeine to a minimum which means only a couple cups a week.  I think I got more sore from the weird and strange positions I have to carry boxes and furniture in than a MBG workout. LOL!  But with more than just "a little help from my friends".. I got through it.  So grateful to have a peaceful place to come home to.  And Sara (Dixon's dog) is settling in nicely.  The monkey mommy (Sharon) brought over some vegetarian chili and corn bread for us on Sunday so we didn't have to cook.  A big THANK YOU for that.  I will get you all the recipe in the near future. 

MBG3
MBG1: Restoration
I have been doing my ES Yoga daily.  And begun to study the books of B.K.S. Iyengar to further deepen my knowledge base.

MBG 2: Training
Lots of lifting of boxes, moving furniture over the weekend.  Today was Dog Brothers (NoHo pack) training with Nick, Matt and the boys.  If you think MMA is fun you should try grappling with sticks and knives.  Puts a whole new wrinkle on things.  Keeping it reality based.  We finished with 3 1:30 sec round of conditioning drills that is after all the grappling drills, take down defense and get up drills (while someone is hitting you with a padded stick from KIL industries).  http://www.bloodsport.com/ for sticks, knives, DVD etc

MBG 3: Plant Based Nutrition
I have been getting a lot of questions about having to label what it is we do.  Vegan or Vegetarian, we chose Plant Based for a reason people.  There are individual interpretations of each of those words and most have a stereotype they attach with each as well.  I feel no need to label myself either but prefer to allow myself the freedom to choose the healthiest choices for my body as you should do for yours.  A little history is needed here.  I grew up in Florida until I was six and then Alaska from 6th grade on.  We were not a wealthy family by any means so if we wanted meat we had to go and get it ourselves this meant learning to hunt and fish at a early age as well a work to earn money to help the family.  I have made a conscious choice to not kill any more animals unless it's them or me.  So, I have an issue with labels, how about we focus on actions.  Each person must decide for themselves who they are, and what they do.
So still all plant based and having fun with LOTS of ENERGY to burn.  Having great workouts and feeling awesome. 
Today I wanted to play a bit just to keep it interesting so I chose to have a "Green" Day not the band just food that is green.

Meal 1:  Green Drink & carrot juice, banana (only slightly green)
Snack1: Nuts raw, Green Drink
Meal 2: Vegan (here we go w labels again) fried rice with nuts and pineapple from Whole Foods.
Snack 2: Amazing Grass Super greens bar, Green Drink and a Green Tea
Meal 3: Big bowl of spinach salad with beet salad, broccoli slaw, steamed mixed veggies, sunflower seeds w balsamic dressing
Threw some other colors in just for fun.  Still having a bit of a time getting all my caloric intake in, adding the nuts and dates have helped. Going to add a couple of Sun Warrior protein drinks to the mix.

Eat Green and Get Lean,
Be Safe brothers and sisters,

Kevin

Just a Quickie

We talked about recovery a lot and I am in need of some right now, so this blog entry is going to be short and sweet.  OK, just short.  I am not known for being sweet.  I had the opportunity to speak in two health classes today at Moorpark College thanks to a friend of MBG-LA basketball coach Remy McCarthy.  Thanks Remy!  The goal of these lectures or talks is to open the minds of the next generation of members to the true availability of functional workouts.  Each time I do the lecture it gives me a little more passion to do more because I can see that I am actually connecting with the students and they seem to respond well to the MBG3.  Let's hope that some of them start thinking out of the "Fitness Box" and start to play again. 
That is the biggest gift MBG has given me are renewed passion to enjoy moving my body in different ways, looking to free up more movement and have fun doing it.  Taking an attitude of play.  It doesn't have to be all about sets and reps. Just play.
I have maintained my eating even through this move, and since all the plates are packed, I have been having to keep it very simple and plan where and when I am going to eat.  I have been packing fruit and nuts with me in my cooler bag for snacks. 

That it for tonight I am off to the dreaming time.

Be safe brothers and sisters,

Kevin

Twofer Tuesday

I feel like we are finally getting some where on this move, starting to see lots of empty space at the Casa de dos Miquitos.  To add to the fun I have already moved over most of the dishes, pots and pans.  So I have had to be more creative in my meal preparation.  Thank goodness for Natural Cafe in Moorpark, I have been able to stop in for a solid meal each day.  Tonight I went for the Buddha Burrito which is a veggie burrito with zucchini, summer squash, cauliflower, broccoli, brown rice, guacamole wrapped in a whole grain tortilla this thing is huge and tastes great. Big day tomorrow more moving and I am speaking in two health classes at Moorpark City College.  I get the opportunity to influence some young minds to a more balanced approach to fitness and health.

MBG3
MBG1: Training
Two-Fer Tuesday at the MLC.  We did Wesley 100 which was a real butt kicker.  Alternate between 10 yards power wheel crawl followed by 10 push ups and Chin ups until you reach a 100 of all three.  Then Alternate between 2 broad jumps and 2 vertical jumps.  My goal on the jumps was to broad jump my height at least and I was averaging 6'5, my vertical is not as good as my broad jump so I was just trying to get full hip extension and a soft landing.
Then we did 10 rounds of 2 minutes Jump Rope sprints with 1 min rest in between rounds.  So we got our sweat on too.
This was a real butt kicker and I am sure I am going to be sore tomorrow.

MBG2: Restoration
Full beginner sequence as a warm up and down dog in between rounds of jump rope.
Sleep was a little short last night due to early clients this morning so call it an early night tonight.

MBG3: Plant Based Nutrition
Breakfast: 1 Banana, 1 Kind bar, Green Tea
Snack 1: 1 apple
Lunch: Health Nut Salad at Roman's (No chicken)
Snack 2:  Tropical mix dried fruit
Dinner: Buddha Burrito at Natural Cafe
Snack 3: AB & J brown rice cakes 3 ea (this is a great snack)

I am feeling increase in cardiovascular efficiency and my energy level is still High.  So far so good.

Be safe Brothers and Sisters,
Kevin

Hello Monday Monkies,
When we talk about recovery many of our clients think that recovery is mainly about protein uptake post workout.  Which shows you just how well they have done with marketing Whey Protein.  But recovery is much more involved than that and includes all of the following:

____ Post-training nutrition (proper daily caloric amount and

        percentage of protein, carbs and fat)

____ Post-training body temperature regulation (pool, spa,

         or shower)

____ Pre/Post-training muscle tension/length manipulation

         (stretching)

____ Monitoring and regulation of sleep (dream log, venting

          dreams, sleep habits)

____ Monitoring and regulation of daily stress levels

 (deletion of unnecessary stressors and/or habits)

____ Monitoring and regulation of Central Nervous system

         stimulation and firing levels

____ Use of post-training recovery agents (vitamins, amino

         acids, immune system support agents, etc.)

____ Mental training (visualization, hypnosis, meditation,

         mental event rehearsal, stress management)

These above items represent the basics of recovery and should be implemented on a daily basis.  Your recovery and progress will be in direct proportion to how well you are incorporating these basic recovery methods into your training program. 

Do not under estimate the power of these basic recovery methods, they are proven effective and will not let you down.  Rate yourself and see how you are doing with each recovery method.

1 - I never do this   3 - I sometimes do this after workouts   5 - I do this after my workouts daily

The eventual goal is to be 3 to 5 on most of the recovery checklist. 

My day was again crazy busy with the move and clients, work and some moving.   Holding fast to my eating plan and really enjoying the discovery process.  As as a growing sense of satisfaction and accomplishment.

MBG3

MBG1: Training

Worked out in between clients doing some Hand to Hand kettlebell passes, sling shot pass, lateral swings, crush curls.  Took an attitude of play and got caught having fun throwing the kettlebell around. 

MBG2:  Restoration

Had a good sleep 7 hours which is good for me, I usually only sleep six or so.  Rest posture legs on wall with meditation breathing. 

Did ES yoga with my clients.

MBG3: Plant Based Nutrition

Lot of good food today.

Breakfast: 1 apple, green drink, green tea

snack 1: KIND bar w flax, Organic V drink

Lunch: Sweet potato chips, Carrot Juice, 2 bananas

snack 2: N/A

Dinner: Black Bean Enchiladas from Natural Cafe

Snack 3: tropical fruit trail mix, 3 dates, Water

I am laying down a challenge that you get your recovery under control and watch the changes start to happen.

Be Safe Brothers and Sisters

Kevin

Mooooooving Forward

The yard sale is done.  Check that off the list, the Goodwill run is done. Check and Check.  The new house is amazing and I am so grateful that a fortunate series of events happened so we can move there.  As you know there can be a lot of stress and anxiety involved in the moving process.  I have been treating this move as I do any project that I work on, develop a plan, make a check list, execute the plan then evaluate the plan, evolve the plan and keep on moving.  Thus there is not as much stress and less potential for mess up on my 60 day challenge goals. 

MBG1: Training
Today the plan was get some movement in while executing the moving plan.  Lots and lots of lifting, reaching, pulling and a ton of walking.  Also, Ashlyn (my daughter) and I hit the trampoline at the New Casa de Dos Miquitos and had a lot of fun and a few laughs too.  As well as I felt obligated to get Sara (Dixon's dog) acclimated to the new environment which meant a perimeter walk and a lot of chase.  She is  a pit bull and has no concept of that retriever thing.  Worked up a good sweat doing both.  It doesn't have to be all about sets and reps folks.

MBG2: Restoration
I did some yoga today at various points to keep my low back loose and picked up a rest posture from Rodney Yee from his article in the Well Being Journal.   Legs up against the wall, great stress reliever and circulation builder. 

MBG3: Plant Based Nutrition
Today was so busy no time for sit down meals so I declared it a grazing day for myself and did so.  Apple here and there, rice chips and hummus while doing the yard sale,  a yam on a break, and we had a late dinner at Natural Cafe "Buddha Burrito" was the awesome!  Ash and I had a talk about quality of food, she has been having tummy troubles (nausea after meals, can you say food allergy? I knew that you could!) so we talked about better quality of foods and avoidance of any food that makes her ill.  She had soup and half sandwich at NC and as were walking out "Its amazing I feel great after eating that" .  I just smiled and nodded having had the same realization the past week.  Leading by example and walking the walk created that moment for me.  So, big Thank you to the Silverback (Jon Hinds) for the come to Jesus meeting. 

Starting to notice the physical changes now too.  More energy, better moods, increased quality of life and my teen aged daughter actually liked me today.  Good things are a happenin. 

Be Safe Brothers and Sisters,
Kevin

Rollin, rollin, rolling get those doggies rolling, Rawhide!!

I was watching the Blues Brothers last night and had forgot what a fun movie that was and full of talented people.  Love the music, I gotta serious case of the boogie woogie blues, it is a far site better that the Sugar Blues I have been having for the last year.  We are going to talk a lot more about the sugar blues and how be get rid of them at a later date.  Today was a whirlwind of a day and I just got to sit down for the first time now 1:23am.  I taught my morning class at MBG-LA and man did they rock the workout no matter what level they were working (stability, strength or power) they all pushed it, while keeping their alignment right. I can tell you after seeing some other workout systems this is not the case usually it all Ego, competition and reps with no eye for the form or alignment.  That my friends is what I call "Heavy Stupid Training"  or it can also be called the "Joe Weider Show off Principle".  Joe always liked to put his name on every training principle branding, branding, branding.  I had my time of HST (Heavy Stupid Training) and have the damaged joints to prove it. Stick with us folks and we can save you the major training injuries.  Balance is the key.  After the workout I met with the 60 day challengers, they are on point and we finished off the follow up with a discussion on the importance of water.  Water, water, water whenever you hear, see or think about water it will remind you to DRINK WATER! You will have to make my water lecture to get the details on the body mechanism that are involved but for now I want to ask you one question.  What is the first indicator that you are dehydrated?  Post your answer in the comment section or leave me a message on my Facebook. 
After the lecture it was a quick Superman change into my Krav attire so that I could drive the 30+ miles to the Krav Maga Worldwide training center to assist U.S. Chief Instructor Darren Levine teach a seminar to benefit the Marni Fund (dedicated to Darren's late wife Marni Levine).  Darren taught a great seminar dealing with knife threats standing and on the ground.  I managed to escape injury which is no easy task.  Whew!
At the end of the seminar Darren thanked all who had come and shared with them about Marni, saying that Marni thought of me as her trainer.  That got me!  Almost broke down.  Marni was such a special person, instructor, Mother and mentor and in my eyes was the guiding force of Krav Maga here in the U.S.  I still miss her wise council and sparkling spirit.  She was more of a warrior than I will ever be.  Her memory still inspires me to the better parts of my character daily.  No longer with us but never forgotten. 
From the seminar I was off to packing and moving.  I am in process with a move and determine to plan ahead so that this move does not effect my momentum.  So far so good.  It is all about planning meals and workouts as well as having a good moving plan.
OK, on to the daily MBG3.

MBG3
MBG1: Training
Prior to and during class knowing that I would not have much time to train, I decided to sneak in some Play time on the monkey bars, swinging, jumping from side to side and doing inverted travel on the monkey bars. Not every workout has to be sets and reps.  Some of my best workouts come when I just do have fun.

MBG 2: Restoration
Did some ES yoga postures in warm up and cool down with the class.

MBG 3: Plant Based Nutrition
Lots of good food to day, bananas, yams, green drink, broccoli, left over three bean salad and a great salad after moving boxes at Wood Ranch BBQ known for its garlic rolls and tri tip. I stopped in during one of my Daddy Taxi trips to grab a bite. 

Looks good!!  BBQ chopped salad with Portebello mushrooms and added steamed broccoli.  Yum and filling.
OK, I am off to sleep.

Be Safe Brothers and Sisters,

Kevin

Energy to burn

The energy I am feeling with our new Plant Based Nutrition is amazing me.  I flew through the day up at 6am to run to Thousand Oaks to see my client Eddie he rocked his workout this morning.  Jumped in the car and raced (at 40 mph) across the valley to meet the MLC for a workout.  Managed to only be 15 minutes late, we did a different workout from MBG-LA due to lack of proper equipment and we had been on a major kettlebell run this week so I want to give us just a mindless sweat.  My energy was amazing (and with no caffeine) as well as my cardio was improved due to my being fully hydrated and fueled by strong plants.  My overall sense of well being has improved as well. Yesterday I had a veggie patty that did not sit well must have been the binders, since the cleanse I am much more in touch with what foods work for me and what does not.  So far veggie patties are a Big No go.
Really enjoyed the workout today with the MLC, great bunch of workout partners and we just get in the zone and go.  A Big HAPPY BIRTHDAY to Brianna this weekend. 

MBG3
MBG1: Training
WOW: Body Power 5x AFAP
20 Hindu controlled jumps, 20 Kettlebell swings, 20 Body Rows, 100 Jump Rope Fwd/Back

This was a great sweat and we flew through it.

MBG2: Restoration
Sleep as been a little off due to resetting all this new found energy, waking up early.  Getting good sleep.
Did the hot/cold/hot/cold shower after workout to flush the lactic acid from my system and regulate my post workout body temperature.  (this is a great way to feel refreshed after an intense workout and help recovery)
follow this blog and I will give you my recovery checklist.
ES Yoga before and after workout.  Basic postures to warm up and then loosen up my low back after.

MBG3: Plant Based Nutrition
Breakfast: Banana, Essential Green Drink & Amazing grass bar
Snack 1:  Essential Green Drink and Amazing grass bar (post workout)  Saw 2 Hot Brownies at Whole Foods.
Mid Day: Bowl of Kashi cereal w Rice Milk
Snack 2:  2 brown rice cakes with hummus

Dinner: Three bean salad w mango salsa
Looks yummy does it not?  Quinoa, Brown Rice, Red Kidney Beans, Chickpeas, Mango salsa

Looking forward to the 60 day challengers check in tomorrow, I hope they have been good.  Also, teaching with Master Darren Levine for STOP CANCER and the Marni Fund

Be safe brothers and sisters,

Kevin

Weird, weird day today.  Noticed a lot of syncranistic things today, going to take it that I am in the right spot and the right time. Winding down now and watching the WEC fights happy to see our friends from Team Tompkins all get the W tonight.  It is when watching T.V. at the end of the day that usually triggers, what I call my "unstoppable stomach" cravings causing me to reach for the snacks. 
If you are like me then using the 7 P principle will help you out.  (Prior, Planning, Prevents, Piss Poor, Performance) 'Make sure you have healthy snack around so you don't reach for the junk.   If you have a sugar habit to fix then I recommend adding more fruit to your diet during the day and using dates to curb the cravings. A single date will give you a nice burst of sugar without the negative side effects of the processed sugar.  I used dates to kick my sugar habit and you can too.

MBG3
MBG1 Training
Teaching Day, taught intro fight class w warm up and sparring drills. 

MBG2: Restoration
ES Yoga with clients and a sequence of Down Dog and Back Dome to warm up for teaching.  Feeling more strength in the back dome from doing it on a regular basis.

MBG3: Plant Based Nutrition
Breakfast:  2 Bananas, 1 Essential greens drink
Snack1: 1 Banana, 1 Amazing grass bar, White Tea
Mid Day:  Veggie paddy, red pepper, green salad w balsamic & coconut water
Snack 2:  Nuts, dried apricots, Water
Dinner:  Large spinach salad, w red, green, yellow peppers, broccoli slaw, dried cranberries w balsamic
Snack 3: Dates, raw cashews, water

Great food today, energy level has been good.  I had a lull about 10 am but after my snack I felt much better.  Not sure what got me so bloated today but I am sitting here with a serious "food baby".  Don't really  enjoy that feeling. 

Prepare your meals ahead of time, have a plan, follow it and get the results you desire.

Be safe brothers and sisters,

Kevin

It's Natural

I am still having a great time with my research and finding a lot of great information on plant based nutrition.  Today was a crazy busy day with teaching, mentoring trainers, business meetings and Daddy taxi.  Eating a lot of great food and feeling very energetic, still no coffee.
I want to recommend a book "The Bodies Many Cries for Water" go to www.watercure.com.  Monkies we have to up the water intake to promote weight loss and proper hydration.  At least 2 quarts per day.  Time to get rid of all the displacement drinks and return to what you body wants and needs WATER.  It doesn't want coffee or Gatorade and especially not sodas.  On Saturday at 10am I will be giving the water lecture to the 60 day challengers.

MBG3
MBG1 Training
Today taught two MBG classes with warm ups and ES yoga.  I did a lot of cueing on the ES tonight, the feedback really makes a difference and I can see the changes.  Such a good feeling.
I did 3 sets 5 reps weighted chins w 30lbs weight vest and ring dips.  True strength work.  Love it.

MBG2:  Restoration
ES yoga with the classes and some extra work to open up my low back.  I was feeling a tightness in my low back and used the ES Yoga to loosen it up.

Sleep: 8 full hours and jump up today totally energetic. 

Meditation: 15 min was all I could squeeze in today, had a good sitting though.

MBG3: Plant Based Nutrition
Breakfast: Sun Warrior Brown rice protein drink w blueberries and greens.
Snack 1:  Green Drink and almonds
Lunch:  Lunch at Natural Cafe ordered a veg juice drink w kale, beets, wheat grass, celery etc, and grilled veggie plate w brown rice(cut in half saved other half for dinner) and cup of Lima bean soup.
WATER
Snack 2: Goji green bar for Amazing Grass
Dinner: Hummus, rice chips, and second half of veggie brown rice plate

Loving how I am feeling so much energy and feeling more mental focus.

Be Safe brothers and sisters,
Kevin

Wow!  Another day in the books already and I still have so much to do.  Great energy levels today, can you believe this former caffeine-a-holic went until 1pm today with ZERO (0) caffeine?  Amazing right?  I had some green tea at 1pm so I could focus in on some writing.  This show two things. 1. I had a BAD caffeine habit going.  2. My energy levels are up due to the new plant based eating.  I did a ton of research today and discovered that there is alot of information out there about PB eating,  so I have given myself another assignment to help us all sort out what is useful, what is healthy and better yet what is useful for us Monkies.  It seems like some people are using the vegan thing to eat a lot of low quality foods with the rationalization that its vegan so it must be OK.  We will sort it all out together so we can pass it on to the next generation of newbies. 
Had a great training today with the MLC ( it's just a nickname for the Monkies I workout with in order to be PC in the environment we are working out in)  Gotta be PC.  I tore through the workout, I love all the fighter workouts because I am used to all the movements and I get a double whammy out of it.  1. Re-enforce basic movement patterns for combat.  2. Get my workout in.  Thus, the d-dub. 

MBG1: Training
MBG Fighter workout 3X AFAP
20 Ball Slams, 40 Sit Outs, 60 Double Jumps, 80 Fast Hands w ropes 100 Resisted Punches  w rotation (no cardio punching! That is my pet peeve.)
Time 17:40 on my best round I did 35 Double Jumps without stopping, my personal best is 150 but that was in High school
MBG2: Restoration
Good Sleep and 15 minutes meditation
ES Yoga as part of my warm up and did Down Dog/Up Dog and Bridge after workout to let go of some tension in my back from the Double Jumps.

MBG3: Plant Based Nutrition
Tracked all my meals on www.myfitnesspal.com and set them an email offering to help them update the exercise tracking portion it is a little to gym-my w only space for cardio or strength training and no high intensity interval training at all. 

Some grains: Brown Rice (my choice) and evaporated cane juice crept its way back into my plan, (due to not reading a label )

I will be sharing the results of some of my research tomorrow and I got BIG plans in the works for us Monkies (yes, I am choosing to use the bands spelling of Hey Hey were the Monkies)

Be safe brothers and sisters,

Kevin

Hocus Pocus it is all about your Focus.

Well, day 3 of the fast went. . well, fast.  Slept in last for the first time in weeks, no girls (daughters) to pick up, no clients to train, good day for a lie in.  I have completed one week of caffeine detox & sugar detox and 3 days of juice fast.  Woohoo!!!  I have to say the end results I am enjoying today are as follows, feeling more "in tune" with my body and how foods effect it, increasing energy level and a general sense of well-being.   Over all feeling good today. 
Alright, so now the detox is over and it is time to get back to training tomorrow, you will notice I did not train today, your previous days caloric intake/nutrition is what fuels your workouts.  Accordingly, I gave myself today to eat well and regain my energy stores.  Too fast back to training and you can lower your immune system and get sick.  Getting sick during a 60 day challenge put a damper on your training and eating as well as the end results. Discretion is the better part of valor.  Or as I say Discernment, Direction, Dedication in that order.
I am having fun experimenting with different food ideas, taking an attitude of discovery, play & experimentation.  Looking forward to trying a lot of new recipes and places to eat.  Going to take this momentum and keep rolling.

MBG3
MBG1: Training
Day off today, training anyway.  Did alot of work and my clients did a great job today.

MBG2: Restoration
ES Yoga with every client today, it is amazing to see the change that can take place from working on one posture. 

MBG3: Plant Based Nutrition
Got busted on FB by http://www.myfitnesspal.com/ for not tracking my calories, didn't see the need since I WAS FASTING!  Imagine outed by a computer program.  BTW, change the settings so we do not notify the world if Kevin does not check in. 
Lots of good eating today. SOOOO happy to eat food again.  The best thing I have discovered about tracking my eating is that I have been under eating. As of 12pm I was totally full and had only consumed 560 calories of high quality food.  My daily goal is 2,000+.  I had to apply myself to catch up. 
I put together a high calorie dinner, this is a bachelor special.  I purchased all the ingredients at Trader Joe's.

1 bag black lentils
1 bag brown rice
1 bag spicy chickpeas
1 can organic black beans
cut in green, red and yellow peppers for color and add some spicy BBQ sauce and a pinch of sea salt.
Total cost: Under $5
Prep Time: 5 min (if you can boil water you can make this)

Rating: 7 out of 10 easy to prep, needs a little more color and more spices.

Be Safe brothers and sisters,
Kevin

Crankasaurus Rex rears his ugly head

Hahahaha I am Crankasaurus Rex I will tear you head off for no reason.  ROAR!!  LOL!  Day 2 of cleanse although I got up with good energy and mood that did not last the entire day.  Sorry Dixon.  The majority of the day I have good energy but to say that I was not at my best would be an understatement.  I managed to teach my MBG classes and do the first check in for our 60 Day Challengers not sure how much sense I made as I was talking because I was in the middle of a mild out of body experience.  I can feel a gradual depletion of physical strength with gradually  feeling myself become more spiritually and emotionally sensitive.  This is not the first time I have experienced this, I have quested before but for a different reason more spiritual in mature.  This quest is to re-connect with the signals my body sends to tell me that I need food or water.  I have had only mild pangs of hunger or thirst but have been manifesting a myriad of symptoms of low blood sugar, brain lock, lack of  ability to focus and a strange metallic taste in my mouth.  Oh, and a noticed lack of patience and positive attitude.  I should not have been driving a I lost my way to a place I am familiar with and even ran a red light (not on purpose).  Note to self:  walk slow and carry water also naps are GOOOOOOOD!

MBG3
MBG1: Training
Only teaching to day, no training on fast. 

MBG2: Restoration
Lead some basic postures for classes.

MBG3: Plant Based Nutrition
Lemon Juice, Veggie Juice, Lemon Juice, Veggie Juice, Green Tea and Herbal Tea. 


Again, I want to thank those around me for my patience and give my apology to Dave and Dixon for the attack of Crankasaurus Rex.  Sorry guys, Love you like brothers.  Mean it.

Enjoyed visiting the Grand Opening of Bas Rutten's new gym and seeing many old friends.  Wishing Bas much success with this venture.

Be Safe Brothers and Sisters,

Kevin

Walk, walk, walking the walk. . . .

I have had a song running through my head all day and it is one of those songs that make you smile because of the memories attached to it, a day of smiles and chuckles.  Not a bad way to go through a day.  Oh, the song it's from when the girls were little, the song of a big purple dinosaur named Barney, so those of you who have kids and have had to watch a DVD of him about a zillion times you know what I mean.  "I got a new way to walk. . . Walk! Walk!"  can still remember the girls and I marching around the living room.  LOL! 
Taking the advice of Jessica from MBG - Madison and since I have not counted calories in a few years and since I have not switched to the iPhone www.myfitnesspal.com and set up an account to track my weight loss (another thing I don't normally track) to make sure I don't over or under eat my caloric intake.  My estimated daily caloric intake is 2,300 cal by 1pm I had only consumed 700 cal and was feeling fine, but that is the fast track to muscle loss and slowing my already sluggish metabolism (remember no thyroid have to take synthroid daily). 
Tomorrow we Dixon and I start the 3 day Juice fast, we do not have all clients do this as we need to dial in the process with a little more experimentation meaning using Guinea pigs like say. .. Dave, Dixon and I. 
Justin has already been through the process and is currently throwing tofu shaped shrimp on the Barbi.
Had an afternoon caffeine withdrawal headache and when to reach for my green tea but it seems someone beat me too it.  Yep, there is no doubt (not that there was) that I HAD a caffeine addiction going, had being the operative word, after the fast it will be done.  As a public service I am suggesting that you approach with me with caution the next few days as I tend to get cranky with out FOOD, Caffeine and sugar.
MBG3
MBG1: Training
No actual workout today, taught Intro fight class at Krav Maga www.kravmaga.com warm up and drills it was week 1 of the curriculum so not a real strenuous workout. 

MBG2: Restoration
Did a warm up with Down Dog/Up Dogs and some table with a client.  Did some TFT or EFT www.emofree.com to let go of some negative though process and limiting beliefs.   TFT is a great stress release so check it out.  I believe it is important to have tools for dealing with stress, limiting beliefs, pain etc as a overall part of your lifestyle.  If you have never experienced it let me know and I will do some work with you if you want.  Another one of my areas of study is Clinical Hypnotherapy, EFT and NLP and we will be delving into process for goal achievement, limiting beliefs and letting go of negativity.

MBG3: Plant Based Eating
I am feeling very energetic with all of the high quality fruits, nuts, juice and plants I have been eating.  Pleasantly surprised. : )
Breakfast:
1 banana, 1 apple, 1 cup coffee

Lunch:  Organic V drink from Whole Foods, 1 piece Ezekiel bread, 2tsp barney butter (Barney? dam the song again, this is almost as bad as the "song that shall not be sung" from the happiest place on earth.

Snack 1: 3 dates, Essential Green Drink 8 oz,  2 tsp Hummus and Pecan Nut-thins 1 serving
snacking on cashew, almond and cranberry nut squares from Fresh and Easy.

Dinner: My usual Large Jethro bowl of salad w/ quinoa, 1/4 avocado, 1/2 tomato, cabbage, spinach, spring mix , light balsamic dressing 2 tsp.

Overall, a great day, accomplished a good deal of work, energy levels have been consistent and only minor
withdrawal symptoms from caffeine.
Be safe Brothers and Sisters,

Kevin

Day 2 Walking the Walk

I am pleasantly surprised that I have only minor caffeine withdrawal symptoms,(slight afternoon headache).   I have cut from my normal SB Venti w/add shot (called a Red Eye in SB lingo) to one cup of homemade organic coffee and a 2pm shot of Sencho shot (Green Tea) unsweetened of course. The green tea is a good substitute for weening off of the crazy caffeine levels I have been partaking in and provides 152mg of Catechin Tea Antioxidants to help repair the damage I have done to my system. 
Whether I am preparing a program for myself or a celebrity client of mine, or setting up a new business venture I always follow the same process.  1. Begin with the end in mind. "Ask what do I want the end result to be?" 2. Assess current situation. In this case strength test, measurements, nutritional assessment  3. Goal setting 4. Make a plan.  5. Execute the plan
Let's talk big picture for a second (Step 1. Begin with the end in mind). 
The end result I am looking to achieve is as follows;  In the next 60 days I will  reduce my current body fat while maintaining my current Lean Body Mass (LBM). Improving my energy levels and over all health by implementing a satisfying healthy plant-based diet that gives me energy and vitality. I will increase my current strength levels by following a program of 5x per week of MBG classes both on my own and with the MLC (Monkey Love Crew) with daily Eichens yoga (Beginner Sequence).  I will know I have achieved these results when:
The Goals:
1. I have completed my transition to a Plant Based Diet, removing coffee and processed sugar.
2. I have completed the 100 yard Power Wheel Challenge easily in under 2:30 sec.
3. I have walked on my hands for 5 yards with control. Handstand Walk 5 yards.
4. I have completed 4 Ring Muscle ups with flow and correct form maintaining my false grip.

Ok, so you will notice that I am painting a picture for myself with some realistic goals that fit our S.M.A.R.T. plan.  Specific, Measurable, Attainable, Realistic, and Timely.  They goals are presented in a positive and present tense as if I have already achieved them and they are specific all very important aspects of goal setting.  Also, I am combining a couple of steps here both 1 & 3.  I will be doing measurements tomorrow with Dave and Dixon (the spudboy) as well as our fitness assessments. I will let you know the results tomorrow. 

The MBG3
MBG 1: Training
Update; yesterday was not a complete day off as expected.  I got a call from PappyDog that the NOHO Dog Brothers were training at Gokor's Hayastan Grappling Academy and since I love training/learning I jumped at the chance.  We did 1.5 hours of training in various aspects of Kali Tudo or DBMA (Dog Brothers Martial Art) including basic striking patterns w/sticks, clinch work w/sticks, combining stick striking and combatives (punches & kicks), ground work w/sticks and knives (puts a whole new spin on grappling) and finished with basic throws from the clinch.  Good time had by all and about 5lbs of water loss from good hard training.
Did a great Body weight Endurance workout with the MLC (Dixon, Jarretta, Brianna, Sasha & Kristine (TKHO) in attendance Nick and A.J. had excused absences for work.  Eve the second Robo-Chick (Eve & Jarretta) is on the road with Carrie Underwood as of today and was missed as she always makes us (ego driven males) up our game to save face. We did 20,30,40,50,40 of 1. Med ball sit ups 2. Skaters 3. Log Jump 4. Wall Ball 5. Burpees  this workout for a BW workout is a butt kicker it took us 40 minutes to get most of the way done (Dixon & Kevin), Jarretta and TKHO crushed it and completed an additional rounds of  30 & 20.  Bad Asses!!

MBG 2: Restoration
ES Yoga
1 round of the Beginner Sequence, helped to open up by low back which was sore from the throws of the previous night.  Felt good and opened up after as usual.

Sleep & Meditation
30 min of meditation last night followed up with some reading of "Zen and the Art of Recovery". Sara (Dixon's dog which he rescued from near death with the help of A.J.'s wife Stephanie) joined for the meditation.  Not sure if she has as hard a time letting go of her attachments as I do, well except her favorite toy.  Had a great sleep and a lie in to 8 am my normal wake up is 6 so that felt great today.

MBG 3: Plant Based Nutrition
Breakfast: Home made Coffee 1 cup and 15.2 Fl oz of Essential Greens drink

Post workout snack: Essential Greens Drink and 1 piece of Ezekiel bread w Barney Butter (almond)

Lunch:
Had lunch with Dave to discuss MBG Moorpark daily plan salad from Champagne.

Dinner:
My usual Jethro bowl of salad and steamed veggies. 

Tip when getting off of processed sugar a good substitute are dates they satisfy the sweet tooth in a much healthier form.

Overall feeling very good and optimistic about the fast "looming" ahead.

Take Care and be safe brothers and sisters,

Kevin

Getting is all started MBG3 "Walk the walk"

First Blog, Day One, No pressure!  Started this morning with the usual rush to get the girls (daughters Alyssa & Ashlyn) for any of you parents out there you know how much "FUN" it can be getting two teenagers out of bed and off to school. Monday traffic was light for a change and I actually to them to school on time.  For those of you who don't live in L.A. that is no small feat. 
I am going to be sharing the process of my transformation from Body Builder diet to Plant Based over the next 60 days along with my daily training (The MBG3: Whole body skill training, Eichens Yoga & PB nutrition). 
I co-own with partners Dave and Justin, the only Monkey Bar Gym currently on the west coast (www.monkeybargymla.com)  We recently had a visit from the founder of Monkey Bar Gym - Jon Hinds and after presenting two very successful seminars took the time to present a challenge to us.  The challenge Jon presented was for us to do a better job of "Walking the Walk"  meaning he gave us what I call the "Come to Jesus meeting.  We have all been working toward following the MBG3 some with more success than others (big props to Justin), me however not so much.  I could give you the excuses and the justifications but feel it would be better to say that I have been resistive to change really because of prior programing (30+ years of bodybuilding nutrition & classical nutrition education).  Being a fitness professional & workout enthusiast since I was a kid, I have been exposed to more than my share of nutritional philosophies.  This in addition to my own research and schooling has been the justification for my resistance to the third of the MBG3.  This blog represents my first step toward the RE-education of a bodybuilder. 

The MBG 3:  (Whole Body Skill Training, Eichens Yoga & Plant Based Nutrition)

MBG 1:  Training
Monday is an off day for training since we are just coming off a CRAZY week at the gym (seminars, lecturing at Moorpark College and CLU, 4x workouts and the start of the 60 day challengers.   Usually, Monday is my DBMA (Dog Brothers Martial Art) training day with the North Hollywood Dog Brothers check out www.dogbrothers.com.  The gathering of the pack was yesterday and all the NOHO Dogs represented!!  Accordingly, no training today.
Just did the DBMA warm up and practiced some basic single and double stick techniques (30 min total)
Purchase the new Vibrams for outdoor running I might as well ditch the running shoes too while I am walking the walk.

MBG2: Restoration
ES YOGA:
Beginner sequence 2x and then taught A.J. some poses with cueing for his low back issue (bridge and supine mountain).

SLEEP:
I was fortunate to get good sleep (a key recovery element) last night. I will share my sound sleep E-book and MP3 for you in the future.  As well as my E-book on Jet Travel.  

MBG3: Plant Based Nutrition

Since I am not due to start the "Fast" portion of my plan until Thursday pm I have put myself into a weening mode.  Cutting coffee intake ( a must before a fast or you will suffer BIG time), I have already cut out my arch Nemesis (Chocolate)  it became a major comfort food during my recovery from Thyroid cancer a number of years ago.  Oh yes, I guess I should tell you about my medical history at some point and my thyroid or lack thereof. 
Breakfast: Home made organic coffee 1 cup, 15.2 FL OZ of Evolution Essential Greens drink and Organic Green Superfood Bar from Whole Foods. 

Lunch:  15.2 (yes, .2) Essential Greens drink and Green Tea (to avoid a caffeine meltdown and to protect those around me)  sm. Bag of Almonds, 5 figs

Dinner:  Will be another Essential Green drink and a "Jethro" (think Beverly Hillbillies) bowl of salad with veggies. 

Overall feeling good about the process and have only a minor caffeine headache, let this be fair warning to those to choose to come close Kevie gets a little cranky until he gets through the caffeine & sugar blues.

Take care brothers and sisters,

Kevin