Zone Breakfast

1 egg scrambled with 1 cup egg whites
1/2 banana
1 1/2 cups cantaloupe
1 cup celery
24 almonds

Coffee!
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A Healthy High Fat Breakfast?

1 whole egg scrambled with 1 cup of egg whites

1/2 large banana

1 large apple sliced with peanut butter and cinnamon

18 almonds

Coffee with soy milk & cinnamon
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Another Stellar Dinner By My Lady

Tilapia, carrot butter bean soup, asparagus... Delicious.
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My Lady Makes Great Dinners

6 oz. Tilapia
10 Stalks Asparagus
1 sliced Campari Tomato
Shiner Octoberfest

Delicious!
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Today's Breakfast

1.25 cups egg whites
2 slices of high fiber wheat toast with approximately 1.5 tablespoons of peanut butter
1 medium gala apple
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Today's preworkout, workout, and recovery

Power smoothie 45 minutes before workout.

At the gym:

10 minutes on the recumbent bike
(3 minutes low resistance, 3 minutes medium resistance, 3 minutes high resistance, 1 minute medium resistance)

Contractions:
5 Bar muscle-ups
10 pull-ups
5 type writer pull-ups
20 leg lifts
3 muscle-ups
6 pull-ups
3 type-writer pull-ups
12 leg lifts

Extensions: for time (I took 1:32)
15 dips
15 squats
10 dips
10 squats
5 dips
5 squats

Bodyweight:
3 bowers (90 degree push-ups)

100 push-ups and leg workout: for time (it took me 5:42)
20 high knees (count every other step)
30 push-ups elbows in
20 mary poppins jumps
30 push-ups elbows out
20 mountain climber jumps
25 pseudo planche push-ups
20 squat jumps
15 dive bomber push-ups
20 high knees (count every other step)

Power smoothie after workout

Icebath:
5 minutes legs in
5 minutes torso in
5 minutes hot shower
4 minutes legs in
4 minutes torso in
Full hot shower
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Delicious Meal Replacement Smoothie

Coach Geoff's Power Smoothie:

Add to blender:

-2.5 cups 8th Continent® brand soy milk
-1 scoop non-GMO organic vanilla soy protein (I use Central Market® Brand)
-2 scoops Jay Robb® brand Chocolate Egg Protein
-1 cup frozen broccoli
-1 cup frozen spinach
-6 oz. Fage® brand 2% Greek yogurt
-3 tablespoons organic peanut butter (I use the Central Market® brand sweetened with honey)
-1 medium banana
-1/4 cup frozen pineapples (no sugar added)
-3/4 cup frozen dark sweet cherries (no sugar added)
-1/2 cup frozen raspberries (no sugar added)
-1/2 cup frozen blueberries (no sugar added)

blend until smooth, scrape sides then blend for a few more seconds.

Makes 7 cups.

Each 16 oz. serving has approximately:
*45 grams of Carbohydrate
*35 grams of Protein
*11 grams of Fat

I like to make 3 smoothies this way at night so I can put two in the fridge for the next day, and have one before I go to bed. Because the mix is a little bit fat deficient, I take my fish oil supplement capsule with my smoothies, and depending on my activity level at the time, maybe a few almonds, too. There should be a little bit left over after making 3 smoothies, so share it with your friends and get them hooked on healthy eating, too!

Get Fit!

Workout of the Day

Warm Up: Trampoline 5-10 minutes

2 One-Arm Pull-ups on each arm
3 Reverse Pull-overs to Korean Dips
4 Around-the-world Muscle-Ups
5 Clapping Muscle-Ups
6 Pull-up / Press Downs
7 Behind the head pull-ups
8 Cross bar close grip pull-ups
16 Over Unders

Max 90 degree pushups on floor
Max 90 degree pushups on parallettes
5 x 3 planche pushups to bowers

2 x Max pommel circles

40 lemon-squeezer V-ups
90 second hollow hold with 30 seconds scissors
10 candle stick presses

Cool Down: Giants in Straps

The Problem with Personal Trainers

Underground Wellness interview with Juan Carlos Santana

This interview is a pretty accurate telling of the problems in the personal training industry. I would go a step further and say that most people can better motivate themselves to do a simple training program than a personal trainer can. When people just need to get moving in the right direction, a trainer can get in the way with too much "high concept" regurgitated theory.

Get Fit!

An Easy Zone Snack

Mix a teaspoon of Agave Nectar into a 7 oz. cup of Fage® brand 2% Greek yogurt. You're welcome.

Get Fit!

Workout of the Day

Warm-up: run half a mile

Workout: Bar Stuff + Pushups
3 reverse pull-overs to Korean dips
5 front lever muscle-ups
7 muscle-ups
9 pull-ups
11 kipping pull-ups
13 Korean Dips
10 switch-grip pull-ups
8 vertical leg body-weight rows
6 pull-up / press-downs
4 slow roll overs
2 lever control downs

Max push-ups

Cool Down: run half a mile

most of these exercises can be found at www.youtube.com/geoffcraft

Get Fit!

I am an athlete, and so can you!

I haven’t competed in a gymnastics event for more than a decade, and I haven’t competed in any form of athletic competition in nearly eight years. I do, however, still train like an athlete. I do dead lifts and squat thrusts, I do push-ups and pull-ups, I run sprints and distance, I eat healthy food, and I even play around on the rings every couple of days. Why? Well, I’m certainly not training for the 2012 Olympics, and I definitely don’t plan on applying for any gymnastics scholarships. I still train like an athlete because athletes train to fulfill a function, and functional training is the healthiest and most productive way to train.

Do I look better for working out? Sure. Do I feel healthier for working out? Definitely. Am I a stronger person mentally and physically for working out? Absolutely. Ultimately, training like an athlete is the best way to achieve any of the common workout goals of our fitness obsessed (albeit deficient) society: Strength, Aesthetics, and Health.

You don’t have to be training for an NFL team to benefit from an NFL lifting program. You don’t have to be a boxer to gain endurance and strength from a fighter workout routine. You don’t have to wear really tight shirts and chant about protecting this house (ADT does that for me) to benefit from training the way an athlete does. Functional training will take you to whatever fitness goal you might have in the healthiest and most expedient way. High intensity resistance training (body-weight and otherwise) is my workout of choice.

Get Fit.