Reluctantly removing dairy…again

  

Delicious Goat Milk

I love the taste of butter, cheese, goat milk, yogurt and ice cream just as much as the next guy. After a less than amazing day, I love eating ice cream out of the tub while watching some good ‘ole Netflix. Is that great for my fitness goals? Not exactly. Is it delicious comfort food? Definitely! So, having said that, I want to explain why I am reluctantly removing dairy… again, identify why I relapsed, and offer suggestions of how to change as well.

I do not feel dairy is essential in my personal diet.

In reflection, and since I am currently on a back-to-what-worked-last-time approach, I feel cutting dairy will monumentally help me lean back out again. I say again, because the last time I cut dairy, I was able to achieve the level of aesthetics (10% body fat) and performance I wanted to. So, to match and then surpass that, I again choose the path of no dairy. Is it fun? Once you adjust. Is it effective? Definitely!

My relapse with dairy.

Relapse is a word I feel most commonly associated with addictions - which is exactly the right word for it. I feel I relapsed with dairy again for two reasons. The first was because I read about and wanted to test the benefits of organic grass-fed butter. Having had been off dairy for many months, I decided to try it again and see if anything changed for me. This was a gateway for me to start introducing more dairy back into my diet. The second was because of how addictive it became again once back in the regular, daily diet. I think it is very easy to rationalize food behaviour based on cravings – actually I know it is.

Eating dairy daily again, I definitely noticed bloating and inflammation around my midsection. My 'abs' went from protruding to hugging an extra layer. Ironically, although I originally added dairy back to get stronger, I feel I had a decrease in my overall strength. That is a loose speculation, as there could have been many other factors involved there. Mentally and emotionally, my moods were the same. Except for when I would feel down, where cravings would kick in for ice cream. So, why would I keep ingesting it? I think I was just at a point where I wanted to enjoy more foods for a bit. A temporary diet pause, as they say.

On a side note, food behaviour is something I find very intriguing because it is at the root of many decisions and outcomes we experience every day. This is something I will write my opinion about in greater length another time.

A few ways to switch off dairy.

If you cook with butter, switch to coconut oil.

If you eat ice cream, switch to a coconut frozen dessert.

If you drink milk, switch to almond or coconut milk.

I do not have an alternative to cheese. 

As you can see, some switches are easier than others.

While I am not saying dairy is bad, it might not be for everyone. Everyone’s body reacts to dairy differently, based on many different variables. Some people can ingest loads, and feel and look great. Others may have a couple sips of milk and be bloated for days. For me personally, removing it allows me to lean out more quickly and effectively. If you are wondering about how dairy does you, there are tests you can do. In my opinion, I prefer the elimination method. Essentially, you do not eat any dairy for a certain amount of time (I would say a few weeks), then eat some, and see how you feel. Pretty simple. Also, you may notice yourself saying bye to some extra weight too – which is a nice bonus.

I think the most important thing to understand here is it does not have to be absolute. Is it ideal to completely cut off dairy to be lean and potentially healthier? I would say yes. However, life happens. If you have pizza once a month, it is not the end of the world. Having said that, swapping coconut oil for butter when you cook or use as a spread can make a huge difference. It is all about finding the method that best works for you to live lean, strong, and of course happy.

Take care and stay fit

iPhone Reflections: Looking To The Past For The Formula

Was it amazing that I was on an airplane for 8 hours with no wifi? No. However, the optimist in me recognized a great opportunity to find out what other stuff I had on my iPhone. Enter, photo album.

Creeping, deleting and reflecting on my photos, I recognized something I had been recently pondering. I recognized the time in which I seemed to have hit an optimal supplement, eating, lifestyle and training routine creating my ideal physique and body image. I say this based on the way I felt, way I looked, and performance. I feel it’s important to note the way in which I am measuring success.

In the last few months, I tapered off of supplements (to see how much they helped vs. cost), changed my training routine, and scaled back drastically on my vegetable intake. In fact, if I recall correctly, in February I did not eating a single vegetable. I just tried some new ideas out. Some worked, some did not.

Looking back to my previous photos, I reviewed what I was doing at that time I hit my ‘ideal’ body image.

I think that a lot of times people want to try new ideas to achieve results, where sometimes one can look to the past for the correct formula.

For me, weighing in at “193-194-195 lbs” (for those of you that watch my YouTube videos) is no good for me, so I am choosing to look back at my previous formula for success. Here are two of the things I am bringing back.

Supplementation

   -Starting a vitamin stack again. I feel solid vitamin intake is important in achieving optimal body composition.

Cruciferous vegetables

   -High vitamin levels and food satiety (which is huge for me). There are other benefits, but those two are most important for me.

Those are two of the things I am looking to change going forward. Both of these I started today. Time to get back to 185 lbs.

Is there another time you felt more healthier, more ideal, or optimal? Can you replicate some of the things that worked for you at that time?

Bikes Are Everywhere In The Netherlands

Hey Fitfam,

The amount of bikes here is insane! I know I mentioned it in my video earlier this week, but it is very incredible just how many bikes I have crossed paths with. Before landing in The Netherlands, my view of bikes was essentially leisure and adventure. Here, it is clearly for transportation.

I have viewed dozens of kids casually biking to school. I have passed a huge amount of businessmen in expensive suits riding bikes. The craziest bikers I have witnessed so far are people with two kids on the front and one on the back. I have passed so many parents like that. It is pretty impressive, to say the least. The double bike ride game is strong here too. It is incredible just how practical it is to have a bike here.

Bikes in Amsterdam

One of the reasons I feel it is easy is because of just how committed the population is to it. There are more bike roads than real roads I feel. There are traffic lights designed for bikes. Everyone knows his or her signals. There are bike racks everywhere to secure them when parked. Even two level bike racks. The cycling infrastructure is like nothing I have experienced before.

Another reason bikes are more practical for the average person is because of the small streets. People are much more efficient on bikes here because they can ride on the bike roads, paths, or cut over grass when necessary.

Also, I believe it is more socially acceptable to have a bike here. Not that it is not at home, but I think it is just the norm here. Biking with your friend to a café seems a lot more regular here than at home.

Bartering the fare for a bike taxi is very normal here

People of all ages ride bikes here. I have watched very little children ride, to people very old. I think if you ride life-long, you are probably healthier and therefore able to ride right into your old age.

I think that the average person here is a lot more mobile day to day than at home. I think this could also contribute to my overall impression of the average physical build here. Even if somebody does not work out, they are still biking – which is definitely a form of physical activity.

This is not just an Amsterdam thing either. I drove two hours north today into more rural parts, and the same still remained, #bikesonbikesonbikes.

Even in the smaller cities, bikes are what is up

There are more bikes here than people.

Maybe I should buy a bike?

On a side note, zero rollerblades. I guess the Dutch do not like rollerblades.

Eggs : The Netherlands Experience

Hey Fitfam,

As some of you may know, I take my eggs pretty seriously. In my current staple diet, I eat 24 eggs a day (Mon-Fri, weekends at least 12). I have cooked them all different ways, tried all different types, and seasoned them all different styles for variety in my diet. Overall, I would say I am someone pretty versed in all things eggs.

Until The Netherlands

I am staying with my friend while in The Netherlands, and shortly after arriving to his house I experienced something new. His eggs sit on his countertop. He explained that eggs did not need to be refrigerated, and after convincing me, I decided to cook these eggs. Initially, I was not going to, but as they say, "when in Rome, do as the romans do." So, I cooked the eggs, and have lived to boil again another day.

It is interesting because they even sell them like this at the grocery store.

Eggs in Aisle 3

There are many different things I am experiencing as far as health and fitness goes here, but this is something quick and easy to share with you guys.

Just think about all the space I am going to have in my refrigerator now.

Hello Internet,

Here is my week 10 weekly blog update. I landed in The Netherlands this 6:00am morning (their time), and after a quick sleep I was able to adventure around Amsterdam. I will post more this week, but here are my first observations.

The Playground As a Gym 2015-06-08

The playground as a gym

One of the things I wanted to do this summer was to incorporate outdoor workouts into my routine. On beautiful days, it is a shame to do every type of fitness related activity inside. The goal is simple, get outside, catch some rays, and get fit.

I was sitting at the playground today watching my cousins play, and it hit me. The playground is an amazing place to workout!

I feel the most common reasons people shy away from mainstream gyms and programs are finances ($), knowledge (either lack of or afraid of standing out), confidence (not sure if they will fit in, or if people will judge them), and availability (hours of operation, times, etc.).  The reason why the playground is awesome is because it is free, not intimidating, and open anytime – which solves all of those.

I feel that with a set of rings, one could absolutely get a great workout at the park.

With rings, monkey bars, a swing set, and open space, here is how I feel one could utilize the playground:

The monkey bars are great because you can use them to do pull-ups, chin-ups, and dips to work the upper body. The three of these are very functional, heavy-bang-for-your-buck style workouts. You can also do leg raises to work the lower body a bit too. I think even just hanging can be a great way to improve grip strength while at the same time stretching out the body.

The swing set can be used to set up the rings. Again, pull-ups, chin-ups, and dips can be done. They will be more difficult with rings, so a beginner may want to stay with the monkey bars at first.

The open space can be used to do bodyweight movements such as push-ups, lunges, stretches, yoga, burpees, sprints, bench jumps, and my favourite, handstands.

Even just moving can be a great work out. I think that as a society, one of the main problems we are faced with is that we simply do not move enough anymore. Kids can spend hours upon hours in front of the TV or ipad. Even the idea of going to the park for some might be lame when given the option to play video games instead.

Less TV, more climbing monkey bars!

Your Greatest Wealth Is In Good Health 2015-06-06

Your greatest wealth is in good health.

When I read that line, I picture a shameless sales guy trying to sell me a treadmill. This could quite possibly be both the cheesiest line ever made to persuade decision, as well as a way of living ones life. For the sake of this thought, I choose the latter.

Whenever someone says something to the taste of, ‘I wish I had time for/to [insert health conscious commitment]’, I always wonder - when? When will they have time for/to [inset health conscious commitment]?

I find it interesting when people say they work too much to be healthy. A good question to ask oneself is, ‘how long will I work too much for’? Will I ever not work too much? Will I ever be able to take care of my body? Does that day exist?

I always think of a racecar. Obviously, the racecars job is to race. Racecars have to routinely pull off the road for fuel, repairs, tire changes, etc. Do the drivers want to stop? No. However they understand that if they do not, they will not finish the race.

Our bodies are a racecar; we need to service it to finish the life race.

It seems that the majority of people are waiting for the right time to eat better, exercise, lose weight, gain weight, overall get healthy – but they are waiting for the stars to align and oceans to move for them to begin.

Decide to do it. Stop deciding to not do it. Decide to do it.

There is no perfect time coming for you to begin. Now is the best time. Anytime but now is the worst time. The ones who are waiting for that one thing before they begin, will always have another magical barrier pop up that they have to outwait again. It is truly incredible how long one can wait. Waiting is the worst. People wait their whole lives.

Stop waiting, start doing.

Does it suck at first? Yeah. It is not effortless and it is not enjoyable. People who say getting healthy was easy are liars and they are trying to sell you the treadmill. F those people.

Will you feel better once you are in a routine? Yeah. Will you appreciate the results? Yeah. Will you improve your self-confidence? Yeah. Will you look back and laugh at how nervous you were to get healthy, before you got healthy. Hell yeah.

Those are what the people are saying. Those are what the people decided to do.

Love yourself. Make today that day. Make small changes. Celebrate them.

Your greatest wealth is in good health.