Friday

A. EMOM 10:

   1. 20s L Lsit

  2. 10 Pistols 

B. 50/40 Cal Row

    100 Double Unders

    50 Pullups

    100 DU's

    50 Front Rack Lunges (45's/30's)*

*KB or DB's

I would highly recommend getting a food scale for the upcoming challenge. You can get one for $10 on Amazon. At first, I was in no rush to get a food scale because I didn't want weighing and measuring my food to take over my life. But I quickly learned how valuable it is estimating portion sizes and what food yields what nutrients 

Below is a sample of nutrient intakes for a random day I inputted my food into the cronometer app:

Here is an example of a random day's nutrition I took from August. This is how the mineral breakdown will show up on the Cronometer App. Being over on certain minerals is absolutely acceptable. For example, notice Magnesium was 223% that day. However, I got a red indication for too much sodium. Normally, I would not be too concerned with this IF my potassium intake was also high (to balance the high sodium), but it wasn't. So this day was definitely a learning experience with the foods I ate. The whole point of this Challenge is to discover foods that fulfill our intakes AND make us feel great/perform awesome!

Here is an example of a random day's nutrition I took from August. This is how the mineral breakdown will show up on the Cronometer App. Being over on certain minerals is absolutely acceptable. For example, notice Magnesium was 223% that day. However, I got a red indication for too much sodium. Normally, I would not be too concerned with this IF my potassium intake was also high (to balance the high sodium), but it wasn't. So this day was definitely a learning experience with the foods I ate. The whole point of this Challenge is to discover foods that fulfill our intakes AND make us feel great/perform awesome!

Here is the breakdown of my vitamin intake from the same day as the above photo. This isn't too shabby as I was only slightly short on vitamin C and B3. DO NOT WORRY ABOUT VITAMIN D intake. Vitamin D is mostly scarce in food and it has been proven that the best source of Vitamin D is sunlight exposure. During the winter months I recommend taking a vitamin D supplement.  

Here is the breakdown of my vitamin intake from the same day as the above photo. This isn't too shabby as I was only slightly short on vitamin C and B3. DO NOT WORRY ABOUT VITAMIN D intake. Vitamin D is mostly scarce in food and it has been proven that the best source of Vitamin D is sunlight exposure. During the winter months I recommend taking a vitamin D supplement.