Zone Diet "Delivery" in NYC

An Interview with AJ

Hi AJ,

Thank you for agreeing to share your experience with us! I think posting this on the Blog will help inspire others…

You’ve been training with me consistently for over a year. You look great! Tell us, what are the main things that keep you motivated?

Well, there are a number of things. I have always been into personal fitness and sports, but this year with you I feel like we have been making very strong gains --- so the success we have been having drives me to do even better. Secondly, my days at work can be very intense and training in the morning gets things on the right foot and helps keep me focused throughout the day.

One of the reasons I wanted to interview you is because of your experience with The Zone Diet. How long have you been on it, and what have the results been?

I have been on it for 3 weeks and I feel it has been a positive experience. Initially, I tried it out for 2 weeks to see how it was and I felt good about it in that I knew was consuming very balanced meals each day (they have 3 meals, 2 snacks). I ultimately feel that it is helping me achieve strong results in that it avoids me binging on a sugary snack during the day or ordering out dinner each night. I do feel leaner over the past 3 weeks and I think a lot of that has to do with the controls the diet sets in place. They give me two snacks a day so I don't feel like I need to stretch for other things.

What motivated you to make a commitment to The Zone? How did you get started, do you keep track of what you eat, what makes this program work for you?

Well, you and I have discussed that training is just one part of taking it to the next level. Ultimately, what I eat and drink plays a crucial role so I decided to give this a shot since cooking wholesome meals can be difficult given my schedule. I told ZoneManhattan what foods I preferred not to eat etc ( I don't eat beef or pork) and so they customized my meals to meet this criteria. Every morning (5am), they deliver the days food outside your door with a menu of what each contains, thus allowing me to keep track of what I eat everyday very easily. I can bring the cooler to work and heat up lunch very easily.

What do you eat on a ‘typical day’ when you have a training session with me?

Sample Menu; Zone Manhattan

Breakfast:
Cinnamon Waffles
With Roasted Apples and Turkey Bacon

Snack 1:
Smoked Salmon Roulade
With Lemon Caper Cream Cheese

Lunch:
Turkey Meatloaf
With Black Rice and Broccoli

Snack 2:
Orange Mousse with Strawberries

Dinner:
Lemon Curried Tilapia
With Truffled Beans and Roasted Vegetables

Tell us about your ‘cheats’. When are you most likely to cheat, and what do you like eat?

I don't get ZoneManhattan on weekends because I enjoy going out to restaurants. I'll usually cheat during dinner where I'll have some rich dessert or on Sundays when I order pizza with my friends while watching football! Otherwise, I like to think I am still pretty controlled over the weekend.


Thank you for All your help!
Paul

Happy Holidays

Thank you All for an Amazing Year!

All the best to you and your family in 2010

Year End Benchmark; Fran

How did your performance in this Workout compare to December 2008?

KL 5.34

---------
AJ 9.06
JH 10.11
KM 10.32
JD 12.17

Row, Swing, Run!

Great job by all last week on the 'DeJuana' circuit;

3 Rounds for time;

500m Row
30 KB Swings 16k/12k
10 Stair Runs

Another satisfied customer!

KL 13.30
AJ 15.08
AB 15.58
ID 15.58
DB 16.08
JH 16.56

This weeks workout is CrossFit; Fran

21 - 15 - 9 reps of

Thrusters 95/65lbs

Pull Ups

Everyone should plan to get a good night's sleep before this one...

No Name Hell!

That's how one of our clients described last weeks Workout; Run, Squat, Run.

No Name; 4 Rounds for Time

Run 400m
Squat 50x

AJ 13.44
DB 16.19
AB 17.22
JD 18.28
JH 19.09
KM 21.09


This week we are revisiting a CrossFit benchmark; Helen

400m Run
21 Kettlebell Swings 24/16k
12 Pull ups

Check out your past results on the 10/17/09 post

Thanksgiving Blast!

Great job last week to all who completed "Linda-ish"

10,9,8,7,6,5,4,3,2,1 Rep's of

Dead Lift (BW)
Bench Press (BW)
Pull ups

Yup, that's 55 total repetitions... Killer!

AB 13.50
AJ 16.33
JH 19.09
KM 19.51
DB 21.27
JD

This week's CrossFit Workout is Run, Squat, Repeat...

4 Rounds for Time;
400m Run
50 Squats

3, 2, 1... GO!

Tons of Personal Bests!

Congratulations to everyone who worked so hard last week. Many of you posted PR's (personal records) in the big lifts!

Special shout out to;

AJ who did 3 sets of 5 Dead Lifts @ 213lbs (145% of body weight) and oh yeah, followed up by 12 rounds of Cindy in 15 minutes. True Firebreather!

Last Week's Results;

CrossFit Cindy
AMRAP in 15 minutes

5 Pull Ups
10 Push Ups
15 Squats

TE 12 Rounds
------------
AJ 12
KM 9
DB 8
NL 7

Get ready for this week; CrossFit Linda-ish

10-9-8-7-6-5-4-3-2-1 Reps of;

Dead Lift (1.5x BW)
Bench Press (BW)
Pull Ups

Most of us did this workout during the third week of July, can you beat your time?

Hips, Hips and more Hips!

NL working the Row during "Christine"

CrossFit Workout - Christine

3 Rounds for Time;

Row 500m

12 Dead Lift BW

21 Box Jump #3

This week's Results;

AJ 13.31
---------
JD 13.10
DB 14.53
AB 15.02
KM 16.36
JH 18.34

This week's Workout is CrossFit Cindy

AMRAP (As many rounds as possible) in 15 minutes;

5 Pull Ups
10 Push Ups
15 Squats

The great thing in the world is not so much where we stand, as in what direction we are moving. Oliver Wendell Holmes

Another Success Story!

During a recent training session I commented to NL that she looked great, and what was she doing differently? She agreed to be interviewed for our Blog.


Hi NL,

Thank you for agreeing to share your experience with us! I think posting this on the Blog will help inspire others…

You’ve been training with me consistently for the past year. You look great! Tell us, what are the main things that keep you motivated?

You! I'm pretty indifferent about working out. I know that I have to do it, but I had never really gotten into a routine until last July. In our sessions, you push me but we have a pretty good time. Now I get a great workout and we sort of hang out at the same time so it's good for my body and good for my soul. It works!

One of the reasons I wanted to interview you is because of your experience with The Zone Diet. How long have you been on it, and what have the results been?

About 3 weeks. I can't say I am on the zone diet - I am just following some of the eating principles that you have "encouraged" me to implement. I've lost about 7 pounds. My waist is coming back. I've been getting more sleep and drinking more water so I think combined with eating better, I have also had more energy and wake up more refreshed (i.e. getting up before my alarm clock...which NEVER happens).

What motivated you to make a commitment to The Zone? How did you get started, do you keep track of what you eat, what makes this program work for you?

I have been moving in this direction for the last several months. I have a mild gluten/ wheat allergy which I had never addressed (opting instead for stomach aches here and there) and have worked to really limit the amount of wheat that I eat. One day a few weeks ago, I was about to head to the grocery store and decided that it would be more efficient if I made a list. I was kind of at a lost for what I wanted - I was feeling healthy so I did an internet search on zone diet grocery list and lots of suggestions came up. I picked out some of the stuff that I like to eat and that is quick to prepare and headed to the grocery store. So I wasn't really planning to start eating differently, it sort of happened.

What do you eat on a ‘typical day’ when you have a training session with me?

Typical...Is anything that I do typical? This has been my recent diet:
Breakfast: Greek Yogurt (Love Fage, but my grocer doesn't carry the lower calorie option, so I usually get Chobani), half grapefruit, green tea
Lunch: Chopped salad with romaine lettuce, tomatoes, cucumbers, carrots, grilled chicken breast, sprinkle of cranberries and feta with Annie's Organic Dressing with Sparkling Water
Dinner: Grilled Salmon with Sauteed Spinach with garlic
Snack (2): Almonds and Apple or Cranberries

Tell us about your ‘cheats’. When are you most likely to cheat, and what do you like eat?

I am a late day eater. After 3pm, I get kind of ravenous and I love to graze - snacking into the evening. I like popcorn and chips. I like dip. I also like french fries - so when I am out if someone at the table has french fries...I want them. I think the Almonds and Cranberries have been working well because it's pretty filling, it's a snack...I think it's pyschological and it's got the salty, crunchy, sweet thing going on.

Thank you for All your help!
Paul

Happy Halloween!

Happy Halloween from my 'lil Stinker

Congratulations to everyone who completed last week's Workout; Jump, Push, Pull

AMRAP in 15 min
10 Box Jump
10 Wall Ball
10 Dead Lift BW

The results (in rounds)
AM 7
JD 7
KM 6
JR 4

This week's workout is; CrossFit Christine
3 Rounds for Time:
Row 500m
12 Dead Lift BW
21 Box Jumps

Check out this Video of the workout...

Row, Swing, Run

Cooling off after the Workout!

This week's workout has been nicknamed 'DeJuana' after one of our favorite Trainers!

3 Rounds for Time;

Row 500m
30 KB Swings 16k/12k
10 Stair Run

And the results.....

AM 14.07
JD 15.46
AJ 16.07
AB 16.26
DB 18.00
JR 18.15
JH 18.18
KM 18.47

To Helen Back

Great job by everyone who completed the Helen workout last week!

3 Rounds for Time;
400m Run
21 KB Swings 24k/16k
12 Pull Ups

Here are the results;

KL 11.43
---------
AJ 10.40
TE 10.47
KM 13.34
AM 13.58
JH 14.02
JD 15.11
AB 15.31

This week's workout is;

3 Rounds for Time;

500m Row
30 KB Swings 16k/12k
10 Stair Run

Most of you have done this workout at least once before, if you don't know your PR ask me...

Do Your Very Best...

We've all gotten stronger over the past 4 weeks by focusing
on the strategy of "3 sets of 5" So, What's Next?

It's time to do your very best with your newly developed strength!

This weeks' workouts;

1.)Squat x5x3 + OHP x5x3

2.)Dead lift x5x3 + Bench press x5x3

+

CrossFit WOD - Helen

3 Rounds for time

400m Run

21 KB Swings 24k/16k

12 Pull Ups

3,2,1 GO!

The Results Are In...

Over the past 4 weeks our programs have focused on STRENGTH. We have been attempting to add 5lbs to every lift, every workout.

Everyone displayed marked improvement in the basic barbell lifts of the Squat, Dead Lift, Bench Press and Overhead Press. Congratulations All!

Here's the final tally;

AB 91 (Squat +32%, DL +22%, BP +12%, OHP +25%)

AH 87
DB 79
AJ 66
KM 64
KL 53
JD 50

As a prize for racking up the most impressive gain in 4 weeks, AB has won a 50 minute Sports Massage... and bragging rights!

A second prize goes to KL for the greatest total weight lifted; 806lbs

Where do we go from here?

Check in over the weekend for details...

Change Your Life in 30 Days

It’s time to clean up your diet… if you’re serious about getting the most from your personal training efforts you have to start running on better fuel!

Do;
Eat meat and veggies, nuts and seeds, some fruit, little starch and no sugar.

Don’t;
Eat wheat, starchy vegetables, grains, dairy products, sugar or alcohol.

Do;
Eat within one hour of waking up. Eat 4–6 small meals per day, never going more than 5 hours without eating.

Don’t;
Wait until you’re thirsty to drink water… consume 8-10 glasses of water each day.

Do;
Add 2.5 grams of Omega 3’s from fish or flax seed oil daily.

Strip out all the crap from your diet and let your body heal and recover from whatever effects those foods may be provoking.

By crap I mean; wheat, starchy vegetables, grains, dairy products, sugar and alcohol.

No, I am not crazy… you can do this, and I can help you.


Why should you?

Because exercise alone is not enough.

Because if you are consuming the ‘Don’ts’ you are selling yourself short.

Because you know that if you had a ‘food program’ to compliment your exercise program you would be healthier, happier and stronger.


How do you get started?

You get started by making a decision to change. The rest we can do together.

I will work with you to design meals that you will enjoy – I’ll even go grocery shopping with you to show you how you can make better choices.

The next step is up to you!

Program Chages...

Over the past several weeks, many of you have noticed a modification in your training program; A greater emphasis on strength, fewer rep's and basic barbell exercises. There's a reason for this - - I've noticed that your endurance has rapidly improved, but your absolute strength has not increased as quickly.

While I expect us to continue our CrossFit exercises, I plan to focus on these basic strength exercises for at least the next 4 - 6 weeks to get your numbers up. My goal is to help you increase your current 'personal best' in the Squat, Dead Lift, Press and Bench Press by at least 15 - 20%. It's a tall order, but we should see a dramatic improvement in your CrossFit times as well as your overall level of fitness.

In order to be successful you will need to redouble your efforts during your training sessions, keep the focus on your nutrition and get proper rest/recovery.

Knowing your competitive nature, I plan to post the percentage gains that each of you makes in the above mentioned lifts and award a prize for Most Improved...

Stay tuned for details.

AJ loved last week's Workout...

Row, Swing, Run

Workout of the week - DeJuana

3 Rounds for time;
500m Row
30 Kettlebell Swings 16/12k
10 Stair Runs

Never attempt to teach a pig to sing; it wastes your time and annoys the pig - Robert A. Heinlein

Kelly rocked the DeJuana workout this past Thursday before heading off on a week's vacation.

This past week a friend directed me to a web posting titled "Best and Worst Foods". So, what the heck is in your lunch box?

Best and Worst Foods;

This essay not only explains why our food system is flawed, but points out which foods all humans should eat to optimize body function and address chronic diseases. The answers will surprise you.

Read the full article Here

Workout of the Week - CrossFit Cindy

AMRAP in 20 minutes of;
5 pull ups
10 push ups
15 squats

"Nothing worthwhile comes easily. Half effort does not produce half results. It produces no results. Work, continuous work and hard work, is the only way to accomplish results that last."- Hamilton Holt

Swing into Action!

Workout of the week - CrossFit Helen

3 Rounds for time;
400m Run
21 Kettlebell Swings 24/16k
12 Pull Ups

"A man is what he thinks about all day long."
- Ralph Waldo Emerson

"OPT" Completes Helen in under 7 min...

Primitive Eating Habits

So, as most of you have heard (ok, 1,000 times) that I adhere to a Zone / Paleo nutrition plan. It's one of the best things that has happened to my fitness routine since the Squat and Dead Lift... I came across this video on You Tube, you've got to check it out!

Push and Pull

CrossFit Workout - Fran

21 - 15 - 9 Rep's for Time;
Thrusters - 95m/65w
Pull Ups

"If you will call your troubles experiences, and remember that every experience develops some latent force within you, you will grow vigorous and happy, however adverse your circumstances may seem to be." - J.R. Miller

Fran is one of our benchmark workouts and you have likely done it several times by now. What is your personal record (pr)?

Check out his video of an amazing Fran workout...



4 Reasons You're not Losing Fat

Food Labeling Nonsense

Coaching the Coach

So, this past weekend I attended the CrossFit Barbell Certification course. Over two days, I spent twenty hours learning and practicing the Squat, Deadlift, Press, Bench Press and Power Clean. It was an amazing experience and I look forward to sharing what I learned with all of you.

Power, Strength and Stamina!

Last week's workout;

As Many Rounds As Possible in 20 min;
10 Wall Ball Shots
10 Box Jump
10 Dead Lifts
BW10 Burpee's

"Fear is created not by the world around us, but in the mind, by what we think is going to happen." - Elizabeth Gawain

Congratulations to all! To quote KM, who loves to Dead Lift, 'This is going to suck!'

AJ 6
GR 4
KL 6
KM 4

Are you ready for this week's workout?

CrossFit - Linda-ish

10/9/8/7/6/5/4/3/2/1 Rep's of

Dead lift BW
Bench press BW
Pull Ups

"We create our fate every day ... most of the ills we suffer from are directly traceable to our own behavior." - Henry Miller

Market Scene: Union Square Greenmarket

Why Everyone Should Be Taking Fish Oil

Is Your Goal in Life Just to Lose Weight?

Agility, Endurance and Power!

This week's workout;

As Many Rounds As Possible in 20 min;
10 Wall Ball Shots
10 Box Jump
10 Dead Lift BW
10 Burpee's

"Fear is created not by the world around us, but in the mind, by what we think is going to happen." - Elizabeth Gawain

Last week's workout was;

As Many Rounds As Possible in 15 min;
7 DB Dead Lift Burpee's
7 DB Shoulder Press
7 DB Swings L/R

TE 9
AJ 6
KM 6
GR 6

Two more still to come...

Is The Air-Quality on Your Flight Making You Sick?

Just say No to Acetaminophen

Happy Independence Day!

Ok, so I'm off on a much needed vacation until next Tuesday (yes, there is a CrossFit facility at my destination, and yes I will be getting my butt kicked), but I wanted to share two things with you;

The results from this week's workout, and a very interesting piece entitled; Get off the Ibuprofen Peoples!

This Week's Workout was 3 Rounds for Time:

500m Row
30 Kettlebell Swings 16/12 k
10 Stair Runs

"Courage is the greatest of all the virtues. Because if you haven't courage, you may not have an opportunity to use any of the others." - Samuel Johnson

GR 14.57
AM 15.28
AJ 16.14
CH 20.24
KM 20.50

Get Off The Ibuprofen Peoples!

Have a safe and happy holiday!

This Week's Workout -

3 Rounds for Time:
500m Row
30 Kettlebell Swings 16/12 k
10 Stair Run

"Courage is the greatest of all the virtues. Because if you haven't courage, you may not have an opportunity to use any of the others." - Samuel Johnson

Congratulations to everyone who completed last week's workout -

5 Rounds for Time:
20 Walking Lunges 50/20 lbs
15 Wall Ball Shots 12/8 lbs
10 BB Overhead Press 75/45 lbs

"Courage is never letting your actions be influenced by your fears."- Arthur Koestler

KL 9.59
AM 13.29
--------
TE 12.08
AJ 13.05
CH 14.12
NL 14.14
KM 14.55
GR 14.55

Are Expensive Running Shoes Worth it?

La Cense Burger Truck Hits Midtown

What Your Body is Telling You

Balance, Coordination & Strength

This Week's Workout -

5 Rounds for Time:
20 Walking Lunges 50/20 lbs
15 Wall Ball Shots 12/8 lbs
10 BB Overhead Press 75/45 lbs

"Courage is never letting your actions be influenced by your fears."- Arthur Koestler

Congratulations to everyone who completed last week's workout - Dana

5 Rounds -Every 3 minutes on the clock;
120 Jump Rope
10 Push Ups
15 Squats
Your remaining time is your rest interval...

"It isn't hard to be good from time to time... What's tough is being good every day."- Willie Mays

AJ 5.87
AM 7.07
CH 3.22
KM 4.15
KL 5.34
NL 1.01

Check out this amazing local provider of Grass-fed beef... I'm a satisfied customer!

7 habits of Highly Effective Athletes

To improve Fitness, Try Sleep!

An Interview with our client "KM"

Paul- Hi KM, Thank you for agreeing to share your experience with us! I think posting this on the Blog will help inspire others…

You’ve been training three to four times per week for the past year. Twice with me, and the other days on your own doing cardio and strength training. You look great! Tell us, what are the main things that keep you motivated and so consistent?

KM-I had a vision in my head of what I wanted to look like…..a ‘cool drink of water’. I am looking at this not only from an immediate visual perspective, but future health perspective as well. I want to be agile and strong in years to come. Once I started training and saw some cardio and strength improvements I was totally motivated to continue the level of training and intensity. The cross fit training has been very motivational for me. In the beginning I was not confident with my ability both from a cardio and strength point of view. I have come to realize that the entire cross fit exercise is built on my cardio and strength accomplishments. The training has built up my confidence not only with workout activities at the gym but also in other areas in my life.

Paul- One of the reasons I wanted to interview you is because of your experience with The Zone Diet. How long have you been on it, and what have the results been?

KM-I have been doing the zone diet for 7 weeks. I have lost 6 lbs and have become leaner. I have 4 lbs to go. My goal is to keep continue to stay eating the zone way as I am nutritionally satisfied.

Paul- What motivated you to make a commitment to The Zone? How did you get started and how do you keep track of what you eat?

KM- I have been working out so consistently for a very long time and have seen great results; however, I knew that to achieve my vision I needed to change my eating habits. For the past 4 months I had been doing somewhat of the zone diet but not 100% committed. I decided to give it a 3 week trial run. It took 2 weeks to see results. I lost ½ pound the first week and a 1 ½ pound the second week.

For the first 3 weeks I measured everything I ate. I also keep a diary of my daily meal intake. This has been a good reference tool as well as a motivational tool.

Paul- What do you eat on a ‘typical day’ when you have a training session with me?

KM- A ‘typical day’ looks like the following:

Before I train with Paul:
½ apple
1 slice cheese

After I train with Paul:
½ apple
1 t peanut butter

Breakfast:
4 hardboiled eggs
4 inch cucumber
½ cup tomatoes
½ cup raw carrots
½ snap peas
½ cup red pepper
½ apple
Coffee with ½ and ½

Lunch:
Salad with:
4 oz grilled chicken
½ cup chick peas
½ cup broccoli
½ cup radishes
½ cup tomatoes
½ cup green pepper
2 cups lettuce
6 black olives
Olive oil

Dinner:
4 oz baked chicken
1 cup green beans
1 kiwi
½ blueberries
½ raspberries
9 pecans


Paul- Tell us about your ‘cheats’. When are you most likely to cheat, and what do you like eat?

KM- The amazing thing is that I really do not crave sugar at all…not even an office little ‘mini chocolate bar’. SO my cheats are really having wonderful dinners on weekends @ a restaurant including a piece of yummy bread. I limit my wine to 2 glasses 2 x per week. The big splurge would certainly be home made guacamole and chips with a great margarita.

Paul- Thank you for All your help KM!

As I have always stressed, reaching your goals is a function of the commitment you make to;

1) Exercise
2) Nutrition
3) Rest and Recovery

If you're not putting the same energy into 2 & 3 as you are to 1, you are selling yourself short.

Check out these great resources for nutrition information;

The Zone Diet.com

The CrossFit Journal - Issue 21 - Zone Meal Plans

FrontRange CrossFit Nutrition Package

We miss you Dana!

CrossFit style Workout - Dana
5 Rounds -
Every 3 minutes on the clock;
120 Jump Rope
10 Push Ups
15 Squats
Your remaining time is your rest interval...

"It isn't hard to be good from time to time... What's tough is being good every day."- Willie Mays

Congratulations to everyone who completed last week's
workout - Helen

3 Rounds for time:
400 meter Run
21 Kettle Bell Swings (24k/16k)
12 Pull Ups

Our results;
AJ 11.51
CH 14.18
KM 16.07
TE 11.42

Agility and Power!

CrossFit Workout - Helen
3 Rounds for time:
400 meter Run
21 Kettle Bell Swings (24k/16k)
12 Pull Ups

"In this life we get only those things for which we hunt, for which we strive, and for what we are willing to sacrifice." - George Matthew Adams



Congratulations to everyone who completed last weeks' workout "Christine"

3 Rounds for Time:
500 Meter Row
12 BW Dead Lifts
21 Box Jumps (20")

Our results:
AJ 13.09
AM 16.02
CH 17.48
GR 14.37
KM 17.02

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Welcome Back!

CrossFit Workout "Christine"

3 Rounds for Time of:
500 meter Row
12 BW Dead Lifts
21 Box Jumps

"Bravery is being the only one who knows you're afraid."
- Franklin P. Jones



Pasturized eggs are better for you!

Don't be afraid to speak up. Your coach is not a mind reader...

A quick fix for the shoulder press

The 80/20 principle

Killer Kelly!

CrossFit Workout - Kelly
5 rounds for time; modified to 3 rounds
1/4 mile run
30 wall ball shots(20lbs)
30 box jumps(24")

"Make voyages. Attempt them. There is nothing else."
- Tennessee Williams

Congratulations to everyone who participated this past week, Kelly was a tough one!

Our results;
JR 18.19
TE 19.59
AJ 21.03
KM 25.21
NL 25.29

Next week...

4 Rounds for time;
20 Push Ups
30 Sit Ups
40 Kettlebell Swings (24k Men/16k Women)

"If you deny yourself commitment, what can you do with your life?"
- Harvey Fierstein

Got a caption?

After completing the CrossFit WOD Kelly this week, What was he thinking?

TE

(That really SUCKED!)

JR

(Training with Paul has made me a monster, I need a bigger shirt)

Easy Zone-friendy Dinner

Welcome to Wednesday and my recipe of the week!

Tonight I made the most delicious meal and it only took about 20 minutes to prep and cook.

I made broiled Lamb Steaks with Broccoli and Red Bell Peppers;

(Ok, so I'm not the greatest photographer... but I promise to work on my skills!)

I bought boneless leg of lamb steaks at Whole Foods ($10.99/lb) seasoned them with dried rosemary, a little kosher salt and pepper, put them on a baking sheet, and then under the broiler on high for 6 minutes per side.

While they were cooking, I rinsed the Broccoli and Bell Peppers and put a pot of water with a steamer insert on the stove to heat. I chopped the Broccoli into 4" spears and chopped the Bell Peppers into 2" dice.

After I flipped the Lamb Steaks over, I put the veggies into the steamer and covered the pot. When the Lamb was done I took it out of the oven and turned the heat under the veggies off, but left the lid on

Next I mixed 3 tablespoons of olive oil, 1 tablespoon of dried rosemary, some kosher salt and pepper in a small bowl. I put the hot veggies in a large glass bowl and poured the olive oil mixture over it, stirring to lightly coat.

My portion pictured, plus the apple I had for desert was approximately a 5 block Zone meal - really delicious!

In order to make the most of the time I spent shopping and cooking, I made 4 additional portions which I put in tupperware to enjoy later this week.

If you make this at home, please leave your comments - let me know what you think!

Benchmark Bliss!

CrossFit Workout - Fran
For time; 21-15-9 rep's of
Thrusters (95lbs Men, 65lbs Women)
Pull Ups

I don't think happiness or unhappiness is the point. How do we meet the problems we face? How do we best learn from them and transmit what we have learned to others, if they would receive the knowledge? William Wilson

Our results;
TE 8.30
NL 10.17
KM 10.24
JR 10.37
CH 12.28
AJ 15.05

Next Week...

CrossFit Workout - Kelly
5 rounds for time;
1/4 mile run
30 wall ball shots(20lbs)
30 box jumps(24")

Check out these folks doing the workout;

"Make voyages. Attempt them. There is nothing else."
- Tennessee Williams

How to stop making bull shit excuses

Drug Giant Merck accused of creating fake medical journal to publish favorable studies

Strength and Stamina!

CrossFit Workout – Helen
3 rounds for time;
¼ mile run
21 Kettlebell Swings (24k Men, 16k Women)
12 Pull Ups

Amazing workouts by everyone, and several Personal Records!

Our results;
KL 11.27
TE 12.04

AJ 12.03
KM 13.54
CH 14.28
NL 15.47
AM 16.17

Our difficulties are not obstacles to the path; they are the path itself. Ezra Bayda

Next week...

CrossFit Workout - Fran
For time; 21, 15, 9 reps of
Thrusters (95lbs Men/65lbs Women)
Pull Ups

Check out a Great Fran Video



I don't think happiness or unhappiness is the point. How do we meet the problems we face? How do we best learn from them and transmit what we have learned to others, if they would receive the knowledge? William Wilson

Zone Meal, or Splurge?

Delicious Zone Friendly Meal

I wanted to share one of my current favorite meals with you... My friend, and fellow Personal Trainer Dana Paoli told me about this, and it's amazing!

Ricotta cheese, blueberries, honey, and walnuts.

In order to make one of my standard 4 block Zone meals, here's what I do; Put 240 grams of ricotta cheese into a bowl, add about 20 grams of honey and mix. Next I add 20 grams of walnut pieces and top it off with 140 grams of blueberries. If you're using frozen, you have two choices. Add them frozen and you get a semi frozen, sorbet like finished product, or thaw the blueberries first and you get a parfait.

My version equals approx; 37 grams Protein, 48 grams Carbs, 30 grams Fat.

A half size version would make a really great Zone snack, too!

April 13 - 20

Workout of the Week - April
For time, 10 rounds of;
15 rep's Dead Lift (135lbs men/95lbs women)
15 rep's Push Ups

"A man is the sum of his actions, of what he has done, of what he can do. Nothing else." - Mahatma Gandhi


Check out this Video of last weeks workout!



Our results;
KL 20.03
MP 25.08

AJ 18.36
CH 23.25
NL 23.52
TE 24.53
KM 30.43

This Week we'll do....

CrossFit Workout - 'Half Angie'
For time, complete;
50 Pull Ups
50 Push Ups
50 Sit Ups
50 Squats

Complete all rep's before moving on to the next exercise
Click HERE for a video of the Angie workout

"There is no such thing as something for nothing." - Napoleon Hill

Zone Breakfast

Breakfast of Champions?

In addition to our workout routines, I plan to post a nutrition article once per week. For the first entry I thought I'd show you what I eat for breakfast several times a week... it's basically a 4 block Zone meal; 4 whole eggs (Protein) 1/2 cup Ezekiel sprouted grain cereal (Carb's) w/1/2 cup 2% milk, 1/2 an Avocado (Fat) and a cup of coffee w/ 2tbs half 'n half.

Some mornings I switch it up and have McCanns Steel Cut Oatmeal, or the Ezekiel 'english muffin w/almond butter. But I pretty much always have the eggs. If I'm not eating the Avocado, I take 1 tbs of Flax Oil - great, healthy fat!

More to come... What are you eating for breakfast these days?

April 6 - 11

Workout of the Week – Louise

Quote by NL - 'Paul, that really SUCKED'

For time, 5 rounds of;
15 Box Jumps (24” Box)
15 Wall Ball Shots (18lbs)
15 Kettlebell Swings (24k Men/16k Women)

"Your own resolution to success is more important than any other one thing." - Abraham Lincoln

Our results;
KL 11.39
TE 13.33
--------
AJ 11.15
MP 17.13
NL 17.33
KM 18.44

Next Week…

CrossFit Workout - April
For time, 10 Rounds;
15 rep’s Dead Lift (135lbs Men, 95lbs Women)
15 rep’s Push Ups

"A man is the sum of his actions, of what he has done, of what he can do. Nothing else." - Mahatma Gandhi

Check out this guy doing 'April' in record time!
http://media.crossfit.com/cf-video/CrossFit_DeadliftPushupWOD.wmv

March 30 - April 4

CrossFit Workout – Fran
For time, complete 21 – 15 – 9 repetitions of;
Thrusters (95lbs men/75lbs women)
Pull Ups

"What one has, one ought to use; and whatever he does, he should do with all his might." - Cicero

Our results;
KL 7.37
TE 9.53
--------
CH 8.04
AB 9.53
MP 11.40
AJ 11.48
NL 12.12

Next Week…

Workout of the Week – Louise
For time, 5 rounds of;
15 Box Jumps (24” Box)
15 Wall Ball Shots (18lbs)
15 Kettlebell Swings (24k Men/16k Women)

"Your own resolution to success is more important than any other one thing." - Abraham Lincoln

What’s a Box Jump?
http://media.crossfit.com/cf-video/CrossFit_BoxJumpVariations.wmv

Caffeine; Performance Enhancer?
http://www.nytimes.com/2009/03/26/health/nutrition/26best.html

Did you know that Memorial Day is May 25th this year? That’s only 49 days away…..
(hey, I'm just say'n)

March 23 - 28

CrossFit Workout – ¼ Mile Run
3 attempts to get your best time…

"Every artist was first an amateur." Ralph Waldo Emerson

Our results;
TE 1.05
KL 1.27
MP 1.27
AJ 1.31
DS 1.55
CH 2.03
KM 2.09

Next Week…

CrossFit Workout – Fran
For time, complete 21 – 15 – 9 repetitions of;
Thrusters (95lbs men/75lbs women)
Pull Ups

"What one has, one ought to use; and whatever he does, he should do with all his might." - Cicero

For motivation, watch this amazing 3.51 Fran
http://media.crossfit.com/cf-video/CrossFitPrimal_ChristyFran.wmv

and, Check out the gang at CrossFit New England as they take on Fran;
http://www.youtube.com/watch?v=7IkPwFfnDrQ

Did you know that Memorial Day is May 25th this year? That’s only 57 days away…..
(How's that bathing suit fit'n?)

March 16 - 21

CrossFit Workout – Cindy
As many rounds as possible in 20 minutes of;
5 Pull ups
10 Push ups
15 Squats

"If your life is ever going to get better, you'll have to take risks. There is simply no way you can grow without taking chances." - David Viscot

Our results, in completed rounds;
TE 17
MP 13
AJ 12
AB 11
CH 11
KM 10
VP 6
SD 7
NL 5

Congratulations to everyone who participated!

Next Week… ¼ Mile Run
3 attempts to get your best time…

"Every artist was first an amateur." Ralph Waldo Emerson

Did you know that Memorial Day is May 25th this year? That’s only 64 days away…..

March 9 - 14

CrossFit Workout - The CrossFit Total
The CrossFit Total is the sum of your 1 RM - 3 attempts at;
The Squat
The Press
The Dead Lift

"Fear nothing, for every renewed effort raises all former failures into lessons, all sins into experience." Katherine Tingley

Our CF Total scores:
KM 215
TE 590
CH 240
AJ 385
MP 630
AB 315
NL 345

Next week…

CrossFit Workout – Cindy
As many rounds as possible in 20 minutes of;
5 Pull ups
10 Push ups
15 Squats

"If your life is ever going to get better, you'll have to take risks. There is simply no way you can grow without taking chances." - David Viscot

For inspiration; watch an amazing Cindy workout here http://www.youtube.com/watch?v=q7pIXE12vNo Watch the guy on the right, nicknamed Bionic…

March 2 - 7

CrossFit Workout - Helen
3 Rounds for Time
¼ Mile Run
21 DB Swings (24 kilos Men, 16 kilos Women)
12 Pull Ups

The fact is, that to do anything in the world worth doing, we must not stand back shivering and thinking of the cold and danger, but jump in and scramble through as well as we can. Robert Cushing

Our Times:
KM 16.10
TE 12.46
CH 13.31
AJ 11.33
SD 17.26
MP 12.40
AB 17.37
NL 13.06

Congratulations to everyone who participated in the CrossFit Workout!
Each week brings us closer to being in The Best Shape of Our Lives!

Next week…

CrossFit Workout – The CrossFit Total
The CrossFit Total is the sum of your best 1 RM - 3 attempts at;
The Squat
The Press
The Dead Lift

You can read more about it here;
http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

"Fear nothing, for every renewed effort raises all former failures into lessons, all sins into experience." Katherine Tingley

March Madness!

Its hard to believe it, but the first two months of 2009 are behind us now!

Despite the distraction of the markets, most of you met or increased your gym attendance last month and had some amazing workouts. Congratulations!

March Madness:
How did you feel after your last CrossFit workout? Exhausted? Energized?

One of my mentors shared his favorite motivational technique with me last week. He selects a specific CrossFit workout each week and includes it in the program of each of his athletes. At the end of the week he posts the results for all to see… are you ready for a little friendly competition?

This week we will all do …………………….. ? (I wouldn’t want to spoil the surprise)

New Year's Resolutions

I hope you’ve had an opportunity to get outside and enjoy the unusually warm weather this weekend!

I’m writing to update you on month 2 of my New Year’s Resolutions and to remind you that it’s not too late to make some of your own…
I have taken action on two of the three resolutions, let me tell you about my experience;

My first resolution was to maintain a food log for at least 30 days. Starting in January I began to keep a record of my meals… I’ve always written down my workouts, so it was easy to add the meals to the same book. I use a 4” x 5.5” spiral notebook, it cost less than $3.00 and is easy to carry around when I’m working out.

As most of you know, I follow The Zone Diet. http://www.zonediet.com/ and can’t say enough good things about it. I follow the specific food recommendations and maintain the suggested 40% Carb, 30% Protein, 30% healthy Fat profile. (I don’t buy their supplements or vitamins, in fact the only supplements I take are flax seed oil and a daily multi vitamin that I get from Whole Foods) I also allow myself 1 to 2 cheat meals per week, when I eat whatever I want.

I believe that my exercise routine and The Zone Diet are the primary reasons that I am in the best shape of my life; Entering my 50th year, I have energy throughout the day, I am stronger than I have ever been, and I can easily wear the same size jeans I wore in High School (Class of ’76).

My second resolution was to explore Meditation. Several years ago I took an evening course in meditation at NYU’s School of Continuing Education. At the time I was working 12 hour days at an investment management firm and under tremendous pressure to produce. I had hoped to learn some relaxation techniques and to have a scheduled, non work related event each week. I was a really good experience, and for a time I continued to practice what I had learned, but eventually I “didn’t have time for it”, even though it took as little as 5 minutes.

A few weeks ago I got out my notes from that class and found an interesting one page handout that described a simple meditation. I gave it a try and now I do my best to practice it each day. If you’re interested in a copy of the handout, I’d be glad to share it with you… btw, I do this 5 minute meditation on the #1 train on my way to work in the mornings.

My third resolution was to take a Yoga class on a regular basis. So far I haven’t taken any action on this, but stay tuned…

Here's a bit about me...

I'm Paul Benoit, CrossFit enthusiast, Paleo - Zone Diet guru and a Personal Fitness Trainer located in New York City.

The purpose of my blog is to inform, motivate and build my base of Personal Training clients.

The best way to contact me is via Email

After a long and successful career in Investment Management, I decided to turn my passion for fitness into a business. I love the challenge of a strenuous workout and I've dramatically improved my general health, my physique and my outlook on life by working up a serious sweat on a regular basis.

I currently hold two national Personal Training Certifications; The ISSA Certified Fitness Trainer designation, and the CrossFit Level One Certification. I have also attended numerous conferences and seminars to keep myself up to date on the latest information in the fitness industry.

Additionally I have specialty training credentials; I am a certified Kettle Bell instructor and I have earned the CrossFit Basic Barbell Certification, CrossFit Endurance Trainer Certification, and the CrossFit Level II Trainer Prep Course.

In 2011, I competed in the Open competition of the CrossFit Games and placed 48th in the Masters Division.

This blog chronicles our workouts, nutrition tips and the friendly competition between my clients.

CrossFit Certification - Oct 2008

CrossFit Basic Barbell Certification - July 2009

Mark Rippetoe Coaching the Coach

CrossFit Basic Barbell Certification - July 2009

CrossFit Certification June 2010