Nutritional Supplements: Pro, Cons, and a Hidden Cost

At this point, I have been going to CrossFit for about four months. Here is what I have chosen so far:

Whey protein:  BSN Syntha 6

Pros: I like the taste. It also has BCAAs in the ingredients. I drink it mixed in water immediately after I CrossFit.

Cons: I got tired of only having one flavor and ended up buying BSN Isoburn on sale (It taste good, but it doesn’t have BCAAs. Also, I don’t think it “burns” anything). I drink it mixed in water immediately after after running at least three miles. 

Hidden Cost: It is a good idea to use a portable shaker.

Multi-Vitamin: Mytrition Joint Personal Pack

Pros: Each pack comes with a month’s supply of vitamins suited to one’s personal needs. There is a beauty pack, women’s pack, active pack, etc. I choose the joint version because there is a big hype about Glucosamine in the active community.

Cons: It takes a couple of days to get used to taking 8 pills. Setting aside time to complete this task is also something that needs to be planned thoroughly, because you don’t want to do this in public (that’s not cute, even if you are thin) or on an empty stomach.

Pre-Workout Beverage: C4 Extreme

Pros: This is a good resource to utilize for people that do all of the right things (adequate diet, rest, and medical clearance) and still need an energy boost.  I also like the option of having a cold, portable drink that taste like Kool-Aide instead of a warm cup of coffee.

Cons: I am on the fence of whether I will repurchase it. I have a “take it or leave it” approach to pre-workout drinks.


I Don’t Want a Stupid Salad.

Today’s blog post is inspired by the following:

Today is a rainy day in my city. I have a habit of ordering a pizza whenever it rains. It is a treat for both myself and my Labrador retriever. The problem, this particular day, is that I went to the grocery store that morning, and bought a bunch of healthy stuff.

We all know that healthy eating (choosing most of your items along the store’s perimeter) can be quite expensive (if you do this regularly). So for me to buy a pizza the same day I choose to grocery shop would be silly. The problem is that I had no desire to eat any of the stuff that I purchased.

So I thought to myself to “go ahead and make a salad”. My illogical retort was I don’t want a stupid salad”. Then I weighed the pros and cons and grudgingly made the salad. Yes, I continued the thought “I don’t want a stupid saladas I created the salad. I ate the salad. It was good and I saved my hard earned money. The end.


The salad dressing of choice is Amy’s Balsamic Vinaigrette.

Mobility; or Lack There of……

As most of you know, basic weight lifting requires proper form. Proper form, in this case, requires mobility. Mobility equates to flexibility. Physical flexibility is something that I have always had to work at compared to other athletic peers.

Years of running has left me with muscle memory that isn’t very corporative in the respect of CrossFit. One resolution is to buy proper footwear. I has no idea that regular tennis/running shoes are wrong for weight lifting/CrossFit (if you are serious about doing it long term). Apparently, one needs “zero drop” type shoes. I need to find cheaper hobbies.


My second resolution is to resume yoga at a studio that I used to frequent years ago. I would resort to YouTube or exercise DVDs, but I need some degree of “coaching” or, at the very least, mirrors to ensure that proper form is being executed. I was thinking that I would show up one or twice a week for the month of July. I don’t want to do anything too rigorous, like hot yoga. I am thinking more of a restorative class.

I have done some research online, and the consensus is that yoga pairs well with CrossFit. It appears that yoga and swimming laps pairs well with every type of fitness/sport out there. I think in regards to CrossFit, yoga works well because one can view both of them as methods of conditioning that just so happen to go hand in hand.

This Week’s Exercise: 6/15/14 through 6/21/14

This month has been really productive concerning fitness:

Monday: CrossFit

Tuesday: CrossFit and Ran 3 miles

Wednesday: CrossFit

Thursday: Ran 3 Miles


Last Saturday, I ran a long run of 7 miles. I haven’t been having any knee issues either!


Since I have not committed to any half marathon races in the foreseeable future, I am going to keep the mileage under 7. The past three weeks, I have been going to CrossFit and meeting friends for a 3-4 mile run afterwards every Tuesday and Thursday. It is getting too hot for that.

I want to transition into a routine that I can maintain when the school year resumes. Since the month of July will be the hottest and I go back to work at the end of July. I am leaning toward the following:

Monday: CrossFit

Tuesday: Run 4-5 miles

Wednesday: CrossFit

Thursday: Run 4-5 miles

Friday: CrossFit (Those are the really taxing workouts because they are Hero WODs. I will more than likely scale those days).

Weekends: Rest days/Make-up days (For if I had to skip a workout).


My Fitness Is Improving, But I’m Ready To See Some Abs!

A wise man once told me that the first place you gain weight is the last place you see improvements. So if that is the case, then I suppose the abs are in route. I am already a health weight, and I see the changes in my arms, shoulders, and gluteus. I will just bear in mind that patience is a virtue and rock on. Here is my workout for this past week:

Tuesday: CrossFit and ran 3 miles with the running group

Wednesday: CrossFit

Thursday: CrossFit and ran 3 miles with the running group

Saturday: Long Run of 5 miles with the running group


 (The Bookworm is currently reading It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected Ways. It is basically the Paleo diet on STEROIDS. There are some good points, but overall it seems way too restrictive.)

Week 8 of CrossFit: Getting the Hang of It

The muscle soreness is becoming a regular part of my life that I take in stride. This week also marks the ability for me to work-out as regularly as I would like. The past 2 weeks, I was able to get the needed cardio in, but time constraints and bad weather kept me away from CrossFit. This week, I completed the following:

Sunday: Walk/Run 2 miles

Tuesday: CrossFit

Wednesday: CrossFit

Thursday: Walk/Run 4 miles

Friday: CrossFit (tentative)

Saturday: Walk/Run 3 (if I decide to get up early)


I would like to maintain the frequency that I go to CrossFit because that’s the only way to improve my form, I want to get my money’s worth, and I am ready to see results. The protein concern that I had is something that I ponder, but not as much. I eat chicken here and there, but once I finish the rest in my refrigerator I will more than likely go back to meatless options.

The Ultimate Cheat Sheet For Reinventing Yourself

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Originally posted on TechCrunch:
Editor’s note: James Altucher is an investor, programmer, author, and several-times entrepreneur. His latest book, is “Choose Yourself!” (foreword by Dick Costolo, CEO of Twitter) . Follow him on Twitter @jaltucher. Here are the rules: I’ve been at zero a few times, come back a…

Lent Follow-up

A few months ago, I decided to give up caffeinated coffee for Lent. I feel like I was successful with this goal. However, I actually drank coffee two times. Both times, I was in drive-through at Starbucks and routine took over. I didn’t even realize what I had done until I took a few sips. A swear word or two came out once I remembered; then I thought YOLO  carpe diem, and finished my drink (I don’t like to waste money). If  I remember correctly, I may have had a small pastry or a piece of dark chocolate that made taste it  taste better.


(If it helps any, I usually get tall size.)

If I were in a tight situation, and needed some type of pick up, I turned to decaffeinated coffee (I used the Publix brand Kerig cups).This happened about once a week. Regularly, though, I choose to drink lemon water,or a variety of green and black teas. I do  such a  better job of drinking water, that I often feel fatigued if I go to long without it. The timing could not be better,  with the warmer weather approaching,  more running, and CrossFit.


Week 4 of CrossFit: Save Your Excuses.

As I meet more people through CrossFit and running, excuse making (in respect to exercise) tends to correlate with poor planning. You see, as you get to know people and their life story, the common theme is that no one has an easy life that allows them to effortlessly workout (even it appears that they do). I have learned many creative tactics that I use to stay in my workout routine, from people that are from many walks of life. Their number one tactic,  is that of a  local support group. None of the other tactics include making excuses, enabling excuses, or seeing sympathy for excuses.



Back to my CrossFit experience, thus far. Well, I am seeing results. Not yet in the mirror, mind you. But my strength stamina is improving already. I think it will be quite a while before I see physical results because I am already in shape. The very idea of going to CrossFit after a work day, changing to workout, and completing the WOD (work out of the day), was exhausting. I was only going two days a week. I’m used to this routine now. This week (considering my stamina improvement), I would like to begin going 3 times a week (3 weekly visits will be my limit).

My goal is to CrossFit 3 times a week and run twice a week. My cardio right now is two runs a week, in addition to CrossFit. If I run out of time, or the weather is bad, I go to the gym. There, I use the elliptical machine or arc trainer for 40 minutes. The only caveat to the gym is that once your body is used to running and CrossFitting, the gym really doesn’t feel like much of a workout.

Completing a CrossFit WOD…… and Being Vegetarian

I am about to enter my third week of CrossFit. I like the idea of doing full body conditioning before I get back into marathon training. This workout is not for the punk-minded, weak-minded, lazy, penny pinching minded, or otherwise. I think it is a lot of fun (when I am finished with the workout). But then again my version of fun is obviously skewed.

Often times the warm up feels like the entire workout. The first week, I would be huffing a little thinking “Whew, that was legit. Time to go to the house”. Then the coaches starts talking about the WOD. The first week I kept thinking to myself, “WHAT? I am nowhere close to being FINISHED? This is some BULLWACKY. I’m tired, and I am ready to go home”. Reality would set in that I have already invested time, sweat, unleaded gasoline, and money to do this; so I might as well hang around.  Then of course I would feel like a  fearless beast on the way home, while inhaling my protein shake. The second week wasn’t nearly as dramatic.

willy wonka

(No Wonka, I previously wore them out from talking about running and blogging so much. I plan to be cool about CrossFit.)

Obviously, there will need to be some give and take with the protein issue. I don’t have anything against meat, per say, I just don’t feel like eating it. My first step is to be more conscience about upping my plant based proteins first.

There are quite a few things healthy habits that I have included into my routine the past few weeks:

  • I have increased my water intake.
  • I have begun taking an iron supplement.
  • I have found a protein powder that taste good with just water.
  • I foam roll after each CrossFit workout.

See, the good outweighs the pain.