Top 10 Paleo Snacks

Top 10 Paleo Snacks

**Feature image courtesy of Mister GC at FreeDigitalPhots.net

Hi guys and gals I wanted to start today off by giving a list of our favorite easy to make Paleo snacks for the team here at Average Guy Fitness.  This list is going to include small Paleo snacks that you can make at home that wont break your bank or diet.

1. Home Made Trail Mix

avegguyfitness nuts

**Image courtesy of  Meepoohphoto at FreeDigitalPhotos.net

This is a easy one to make.  Get your favorite Paleo Nuts and mix them together.  This is good to supplement that chicken salad you just ate for lunch.

2. Beef Jerky

avgguyfitness beef jerky

 

**Image courtesy of rakratchada torsap at FreeDigitalPhotos.net

I know that not everyone is going to have a dehydrator at home.  But if you do this is a good way to get some extra protein in while still following the diet.

3. Kale Chips

avgguyfitness kale

**Image courtesy of Kittikun Atsawintarangkul  at FreeDigitalPhotos.net

Kale is a good source of fiber.  Also kale is just plain bomb when its crunchy.  I love crunchy kale chips.  Season them how you like and its much more healthier for you then a potato chip.

4. Chocolate Covered Bacon

avgguyfitness chocolate covered bacon

** Image courtesy http://www.heathersbytes.com

OK this one is going to be a little harder to pull off, but if you can find a good dark chocolate preferably lacking soy, you can have a great Paleo treat.  These bad boys are what dreams are made of.  Let’s face it who can have enough bacon.

5.  Roasted Pumpkin Seeds

avgguyfitness pumpkin seeds

**Image courtesy of SomMai  at FreeDigitalPhotos.net

This is a good treat for the November months.   Try to hold off on the salt and you have yourself a nice good compliment to any post workout/meal snack.

6. Cauliflower Popcorn

avgguyfitness cauliflower

**Image courtesy of SomMai  at FreeDigitalPhotos.net

This stuff is easy to make and costs about 2 dollars. Pop it in the over with some extra virgin olive oil on 350 and let it brown.   Cauliflower is one of my favorite vegetables ever because of everything you can do with it.  I am going to make a whole article on the versatility of cauliflower in the Paleo diet.

7.  Cauliflower Rice

avgguyfitness cauliflower rice

This one is a bit harder to make if you don’t have a food processor.  I’ve never tried making this in a blender, but if it works leave a comment.  Pretty easy to make is really cheap.  Get good at making this, it will make a lot of your other foods your use to making with rices look and taste better.

8.  Hard Boiled Eggs

avgguyfitness eggs

**Image courtesy of Feelart  at FreeDigitalPhotos.net

This is a really cheap way to have a snack.  Bring some gum, eggs leave a weird smell on your breath.  Pro egg eater tip.   Also can go good with a salad or small lunch meal.

9.  Devilish Mustard Deviled Eggs

avgguyfitness deviled egg

I like to eat deviled eggs, but the mayo in them is just so bad.  I’ve learned to substitute it for mustard and everything was right with the world.  It taste great and you will love it.  Top it off with some chili powder and just be glad not everything that is good is taken away from our diet.

10. Shrimp Cocktail

avgguyfitness shrimp cocktail

**Image courtesy of Vichaya Kiatying-Angsulee at FreeDigitalPhotos.net

This one is a little more on the expensive side.  But lets face it its number 10 and number 10 is a great number.  Make sure you use sugar free tomato sauce or boil your own tomatoes.  This is a good source of protein and vitamins from the vegetables you put in it.  Try to keep the salt out of it, shrimp is naturally salty.

Send us your Idea’s With a Comment

There you have it, the list of Average Guy Fitness’ top 10 Paleo Snacks that wont break your bank or your diet.  If you have anything else you would like to suggest as a good Paleo Snack, leave a comment in the section below and we will cook it up and try it out.

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Cardio And The Average Guy – Day 3

Cardio and The Average Guy

Its day three of working out and I know this one is going to suck, cause its Sunday and there are so many things I have to get done, and not to mention we have another workout on Monday because of the way my work schedule worked out.   That’s besides the point, we are still on track.  We have done our three day per week workout plan, and are working on getting everything optimized for the upcoming weeks.  I still don’t know what we are going to do for the weeks I’m off at 9 almost everyday, but we will jump that hurdle when we get to it.

Today we did something I have not personally done since I was in high school.  We set up some makeshift cones out of our water bottles and keys about 40 yards apart and did some sprints.  We did 16 sets running as fast as we could.  and in between every set we did 10 push ups.  This lasted about 30 mins in total.  It was a pretty good workout for someone who has not ran in a while.  After I was done, my legs did not hurt as bad as I thought they would.  Instead I was having a terrible time controlling my breath.  I didn’t find it all that alarming since, this is exactly how I felt when I use to run in high school, only after longer intervals.  I just assumed it was because I had no pre running conditioning going on.  I would say for being the first day running it wasn’t bad.  It could have been a lot worse.  I think Ramon might be hurting a little more.  His knee was giving him an issue half way through the exercise.

As far as the pain from working out, its getting better.  Its no where near the pain i had the first night.  I actually find myself wanting to stretch and move more at work.  Its really something that I haven’t seen myself wanting to do in years.  I figure its like a rolling snow ball.  The more you work out the more your body wants itself to keep moving. Lets hope that’s how its going to work out.

Since we are not committed to a specific day a week to work out, there is a lot that can interfere with getting some exerciser in.   The first being a work schedule.  Since I’m working in retail I have no choice but to plan my workouts either in the morning or in the night.  Ramon works banker hours, so morning is really off limits to him unless we get up at 3 am.  Its going to be hard in the next coming months to make sure we get all three days in.  If we cant arrange the schedule then we are going to have to  find days to work out on our own.  That will be the real test for me, since I feel that working out with someone  helps keep me motivated.

Well one week down, I don’t feel smaller, but  I do feel better.  I haven’t woken up in the morning winded from getting out of bed.  That’s a good start in my book.

**Image courtesy of  Stuart Miles at FreeDigitalPhotos.net

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A little bit of Yoga to help get limber

Yoga to help limber up and gain balance

It is day 2 of our hodgepodge work out plan.  After we did the first workout, we decided there was a need for more flexibility and range of movement.  Its hard doing a lot of the workout’s if you cant do basic bending.  I don’t know if basic is the correct word to call it, but the ability to execute certain exercise movement is key.  For me, bending seems to be a real issue.  I feel as if my body doesn’t bend at times.  My friend Ramon told me to try some yoga to see if that would help me feel better, so that’s what we did.

Enter DDP Yoga

Our friend had a copy and we had some mats lying around.  What could it hurt right?  Well it actually went a lot better then day 1.  However I think that also could of been attributed to the fact that day 1 sucked so bad that nothing could possibly be worse.  We started with some basic breathing workouts, learned the key concepts that DDP has laid out in his workouts, and we were off to a dvd called Fat Burner.

OH MY GOD, I’ve never sweat so much in my life.  It was pretty gross.  As we did the workout they guided us on how to complete it with either going full go, or half ass it.  Half assing it (is half assing a word) was still moderately hard.  All in all the basics were get into the fat burning zone and stay in it.   Now mind you this is the first time i actually heard of a fat burning zone, so i looked it up online.  Online did a great job of making me OCD for a week trying to figure out why this zone was like and disliked in the fitness community.  What i learned was that some people were pro and some were against it, but all said it existed.  It the extent of the workout that determines the fat burning zone.

So with that new information we now ponder the use of a heart rate monitor.  Do they work, is it necessary?  We don’t know, but we have a ex trainer friend who would probably enlighten us next time we see him.   Needless to say after the workout we did go to Big 5 to look at heart rate monitors only to find they might be easier to obtain a better deal on amazon.  Once we pick the one we want I will drop a link here in the article so you can see it.  I might even give it a review if I like it.  But more on that next time.

So now we are looking into workouts that burn more fat in a fat burning zone.  Pretty much everything we have been doing falls into that category, so nothing to worry about yet.  I would like to sit down and maybe get a more cohesive work out plan going so that I feel its more organized.  This first week we jumped around a lot trying to see what we could do and couldn’t do.    Sunday March 29th will be day 3, and I am sure it involves some sort of outdoor cardio.  My ultimate favorite thing in the world…

**Image courtesy of  Markuso at FreeDigitalPhotos.net

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Ramon’s First Day Back

Week One of Calisthenics Overview

The idea I had for this week was to transition  go from the couch to starting to move our bodies. Our first workout consisted of doing a Basic workout for Jefit. It was an interval style training that we will have listed in our workout section.

Bring On The Pain Of The Average Guy

That workout really exposed how out of shape I was,  my muscles were in shock just a few activities into the workout. I could feel my arms trembling while doing push ups and my legs turning into wet noodles once the leg workouts started. It was very humbling for me to grasp how out of shape I am. But it is to be expected since I stopped going to the gym regularly about 5 years ago.  What I find really motivating is that Jeremy has really bought in and asserted himself in the idea of getting fit.  I gives me the motivation to keep pushing not only him but myself to get healthier. The most challenging thing for me to workout was not having someone that I felt like I had to be there for.  When I’ve had a workout partner or just someone who is going to be expecting me to meet them at the gym keeps me on track and detaches me from the couch.

Average Guy Fitness Pro Tip

I strongly recommend finding a workout buddy or finding a community online or locally that can provide this support.  There are are several apps that can be synced up to health monitors that have their own communities as well.  I currently use a Jawbone UP24 to monitor the steps I am taking each day along with my sleep patterns.  

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Steven’s Tale of The Tape

Quick Bio

Weight: 220
Height: 6'2
Occupation: Software Engineer

Fitness Hobbies:
Crossfit, Olympic Weightlifting, Brazilian Jiu-Jitsu, Snowboarding, Hiking,
Dragon Boat Paddling, Swimming, Salsa Dancing

I like to think of myself as the typical fitness junkie who was not blessed
with any natural fitness ability. Everything that I've been able to achieve
from a fitness perspective has been the result of a lot of hard work.
There's been a lot of ups and downs, a lot of pains and injuries, but in
the end, it's all about trying to be a better person. Be honest with
yourself, stay humble, do you best, keep an open mind, and most
importantly, have fun because life is too short to not make the most of
it.

Goals

At this point, most of my focus has been on Olympic Weightlifting and
Brazilian Jiu-Jitsu. So my overall goals in regards to these 2 fitness
hobbies are pretty straightforward:

1. Improve on my strength
2. Improve on my technique
3. Avoid major injuries

As far as specific goals that I'm hoping to achieve in the future:

Weightlifting:
1. Clean and Jerk 315lbs (Current Personal Best: 270lbs)
2. Snatch 225lbs (Current Personal Best: 200lbs)

Jiu-Jitsu:
1. Compete in my first tournament as a Purple Belt.

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Calisthenics And The Average Guy

Jefit Pro Workout Log

First of Many Calisthenic Workouts

It’s March 24th and Ramon and I have started our first work out session.  Above this is a over view of what we accomplished on our first attempt at obtaining better health and fitness.  We used an App called Jefit Pro that had a preset workout that probably would have lasted about 30 mins more, but we were unable to finish some of the sets it required us to do.  However I was quite surprised to how much we were able to do without actually giving in.  For someone who has not worked out since high school, I think one hour was a good step in the right direction.

I’m not going to tell you how Ramon feels, I am only here to give you my account of how I feel after the days work out.  I want this to be a record of how it was for me at the weight and physical limitations I have, so that anyone who is in my shoes can see that it is not so bad even though it really hurts a lot to type right now.  Again, I am sure that is because I haven’t done anything in the area of  exercising for a very long time.

The Workout

Lets talk about the workout a little.  We did some push ups, squats, bridges, lunges, planks, side bridges, crunches, bicycles, and forward lunges.   Each of those consisted of a set of three for the most part.  Its funny because when we started the workout I remember thinking  the sets on the Jefit Pro App seemed like it was going to be hard.  I had to take that frustration of thinking I would not finish and toss that out the door.  I really want this to work out and I tried my best, and failed horribly.  I didn’t fail in the sense of losing motivation, but more of the sense of starting out with the wrong workout.  Prior planing may have been a better idea, but we will live and learn.

The Aftermath of Calisthenics

As said earlier I am sore, but not as sore as I thought I would be.  I work in retail and i think it goes to show that having a job where I have to move heavy boxes all day does helped a little.   My body felt like my legs wanted to fall off but only if i had to step up to something, THANK YOU SQUATS.  My upper body surprisingly did not hurt at all, but probably because I do heavy lifting at work.  My sides did start hurting a little when i had to turn around to greet people at work.  That was probably a mix of the crunches, and planks that caused that minor pain.

Why am I telling you where I hurt?  Well I’ve always been afraid of working out because I didn’t want to be inconvenienced the next day at work, or while hanging out with my family.  Let me tell you, that it was hurting, but i know this pain will go away.  I’m not 100 percent certain it will all go away, but I know the stuff that is a bother to me after a work out will go away.  I may not be able to climb a ladder fast or get in and out of the car faster, but if you really think about it, those are things that in the grand scheme of things do not matter.  I honestly sat and thought about why I didn’t like working out.  It came down to inconvenience.  Well you know what it would be inconvenient getting bigger, and possibly have more health issues down the road.

I hope that someone reads this and takes that first step like I have today. It’s going to suck, I can promise you that, but how much will it suck if you continue living your life without trying to take the steps to get back in control of your health.

Well this is Jeremy’s account of what happened.  Hope to see you back for Day 2 – DDP Yoga workout.

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Jeremy’s Tale of the Tape

Hey guys, this is Jeremy, and I am overweight.  I am currently 5 foot 9 inches tall and I weigh about 270 pounds.  Me and my friend Ramon decided we wanted to get into shape and try to be as fit as some of our friends who are the same age as us.   It sucks being the big one of the group.

I wanted to go over a little about my life so people can get an understanding of where I am coming from.  I have been married for close to 6 years now going on 7, and I have 2 children who are 2 and 6.  They run around me and I feel winded just watching them.  I’ve worked full time at The Home Depot for the last 9 years, and that is about the only workout I have done since then.

I wanted to let everyone know I am a average guy, I do not work out for a living.  I also do not own any special equipment.  I am planing on losing weight basically by doing calisthenics, yoga, and a meal plan.  I may add things in as I go, but I am not going to try every new gadget or machine that comes out. Nor am I going to buy every gym membership that is offered to me.  I know it can be done with a little will power and a little motivation from our team here at average guy fitness.

I have some short term goals

  • Do one pull up
  • Get on track with a meal plan
  • Get on track with a workout plan
  • Stretch more
  • Gain discipline

I have some medium term goals

  • Lose 60 to 80 pounds
  • Have to buy new pants for work
  • Adapt my workout plans
  • Gain more discipline

I have some long term goals

  • Make this website a success
  • Lose 100 pounds
  • Do 60 pull ups
  • Build an outdoor workout area in the backyard
  • Do charity runs cause I can.
  • Get a 2 pack, ill be happy with a 2 pack XD
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Ramon’s Tale of the Tape

My profile

Weight: 245 lbs

Height: 5’8″

Age 32

Occupation banker

Exercise history: Grew up playing soccer, baseball, football, track and lifting weights.

Workout goals: Lose weight, gain flexibility, increase stamina and feel healthy.

Current ailments: Left shoulder pain, Left knee pain and right wrist.

Family Health History: High Blood Pressure, Diabetes and Heart Attack.

What has led me to my current health situation: I hurt my shoulder lifting weights when I was 24 this was a big step back because this prevented me from doing my favorite activity which was lifting weights. The shoulder is one of the worst areas to damage since you use that joint for all upper body lifts. I was never able to rehab the joint and did not have health insurance to get medical attention. I still kept going to the gym to do cardio 4 times a week while I finished up college. I graduated from college and started working late night hours that disrupted my routine. I never was disciplined enough to establish a new workout schedule. Late night partying and even later eating with my current fiancé contributed to the weight gain. The more I was ingrained into corporate America the more my life became sedentary. I would spend hours of my life sitting with my face in front of a computer screen. This is not uncommon for a large portion of the United States workforce.  Before this job I had always worked in a restaurant where I was on my feet the majority of my work day, I was never aware how dangerous long term sitting was for a person. In year 3 of my career in banking I started to get pains in my hip flexor and lower back areas. These pains were something I was not accustomed to since I had never been subjected to this type of work. I started doing research and found that the reason for the pain was the tightening of my hip flexor’s and other leg muscles related to sitting for extended  periods of time. These mounting aliments have driven me to change my life and gain control of my health.

My health goals, include losing weight, gaining muscle balance, increased flexibility, better cardiovascular health, and increasing energy levels.

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