14-13-12-11-10 unbroken push-ups
Each week for five weeks, we are going to mix in some push-up work, like we did with our pull-ups with the goal to go unbroken. You are encouraged to use the same modification for the whole series to gauge your improvement at the end of the five weeks.
4 minute rounds x5
14-13-12-11-10 wall balls (20/14)
14-13-12-11-10 jumping pull-ups
… the remaining time in 4 minute round is rest
Round 1 is 14s, round 2 is 13s, round 3 is 12s, round 4 is 11s, and round 5 is 10s. The row stays same (You’re welcome, Bobby).
It is the holidays, and there are snacks and treats and candy and cookies and everything everywhere and how are you ever supposed to not eat your way into a chocolate caramel coma? From the office to the school holiday party to your own kitchen, sugar temptation is everywhere.
We get it. None of us were born to a pack of wolves and it seems most grandmas think love is candy and a pound of fudge or cranberry apple pie. But there’s hope.
When faced with heading to a family or community gathering that seems to be not very conducive to eating clean, remember three things:
1. Look for the dark chocolate.
If you’re going to eat something sweet, dark chocolate is MUCH better for you than milk chocolate. How much better? Dark chocolate:
- Has more healthy monosaturated fatty acids than milk chocolate.
- Has fewer carbs than milk chocolate.
- Has half the sugar of milk chocolate.
- Has four times the fiber of milk chocolate.
- Has higher iron levels, magnesium, potassium, and zinc.
(Dark chocolate also has more caffeine than milk chocolate, so be aware of that, also, or you could find yourself awake in the middle of the night when you’d rather be sawing logs.)
2. Don’t beat yourself up for wanting to have a treat.
If you obsess about your nutrition to the point where you feel deprived and you’re making the event or life in general miserable for you and your family, you might want to have a talk with yourself. The holidays are supposed to be fun. If you manage your nutrition (and your emotions) well, you should be able to have a little something here and there that won’t plunge you off the health train.
3. Bring your own (clean) treats!
When the sign-up list gets passed around for the gathering, get your name on the dessert line. This way, you can make something that you know you’ll enjoy and, at the same time, be able to keep the insulin rush somewhat under control.
To help, Steve’s Paleo Goods put together a list of nine of their favorite clean deserts, including four dark chocolate treat recipes sure to be a big hit at any party – Paleo or not!
- Bacon Almond Chocolate Bark
- Crunchy Dark Chocolate Espresso Bark
- Dark Chocolate Cranberry Cups
- Dark Chocolate Trail Mix Cups
- Grainless Granola Bites with Dates
- Roasted Plums
- Crunchy Paleo Chocolate Chip Banana Bread
- Vanilla Nut Apple Crisp
- Vanilla Bean Baked Pears with Granola
So, get your shopping list ready and prepare for the coming weeks. Most Americans gain 1-2 pounds during the holiday season. That doesn’t have to be you! Make smart choices during your meals and at the dessert time of your holiday parties. You’ll feel much better.