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BETTERMENT SPOTLIGHT
I’m at the gym doing strength training with Scott about two times a week, each day for 45 minutes. I typically do a third day on my own. On days I’m not at the gym, I’m doing cardio. For years I used
to swim in the river every day. However, in recent years I had let go of that love
in exchange for additional desk time. When month two came around, I wanted desperately to see more results—and Scott encouraged me to find a cardio routine
I could embrace. This is still difficult for me without a partner. Part of this trans- formation has been about allowing myself to shift time away from my desk. I have found I am much more alert and produc- tive at my job if I’m fueling and taking care of my body. Lesson learned: I am now swimming about three times a week.
Activity is what keeps you thin. On days I’m not at the gym for training sessions or swimming, I’m outside doing something active, whether it’s hiking, biking, or pad- dling. I’ve recently purchased the TRX training system to add to my workout rep- ertoire. It’s a great option for those looking to take their gym workout outside and additionally great if you’re on a budget.
Much of the work I’ve done was in preparation for a big summer. I couldn’t wait for my youngest son, Troupe, to arrive in mid-June so I could take him out to hike and fish. It’s been a joy to have him here and share my new health with him.
FUELING THE FIRE
My new healthy eating habits are particu- larly noteworthy. I’m constantly on the go,
and prior to this challenge I survived pri- marily on power bars and coffee at the office. Now I’m actually eating—and eating well.
Scott and Michelle introduced us to the “rotation diet”—a diet that boosts your metabolism by alternating low and high calorie intake throughout the week. The diet is unique to each person based on body composition. Some days during one week I will eat low-carb and low-fat foods, so that while my body burns fat it’s using lean protein—such as white fish, chicken breast, or lean ground turkey—to do so. I supplement this lean protein with cruciform vegetables. Rice, starches, quinoa, and potatoes are off limits on these days.
On high-carb, low-fat days, maybe one or two times per week, I prepare tilapia or chicken, but also include more carbs, such as quinoa and black rice.
High-fat, low-carb days are new to me. On these days, alternating from tilapia and chicken, I eat red meat, pork, sweet potatoes, and butternut squash— and I consume anywhere from 40 to 60 grams of fat! That’s the beauty of the rotation diet: As Scott and Michelle say, it’s important to keep my body guessing, and to allow myself to eat all of these foods but be strategic about how they go in my body. And something else new: I now cook with coconut oil—which is a fat that burns fat.
While Becca and I have eliminated processed foods and refined sugars, we’ve found that targeting your health doesn’t mean you have to starve yourself and ban food groups you love. We are just being smart about how we eat.
LIFESAVERS
As we established our exercise and eating routines, Scott and Michelle introduced Becca and me to the world of supplements in order to help our bodies fuel for and recover from our workouts.
Before you can choose a supplement, says Scott, you must assess various aspects of your life, such as energy level, sleep and eating patterns, work routine—even how your joints feel
Nathan recently added a TRX training system to his workout regimen. The TRX
training system utilizes the user’s bodyweight to develop strength, balance, flexibility, and core stability simultaneously.
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CITYVIEWMAG.COM
JULY AUGUST 2015