1-Leg Dead Lifts: “less sore week my a**!”

“Less sore week my ass!…”  is an email quote I received from Super Client, Alicia, this past Monday following our “…killer Monday workouts…”. Continue reading


I once worked in a grocery store and had 2 different managers. One was Dave, who always had what customers needed in stock and resulted in a loaded back room full of semi-perishable inventory.

The second manager, Tony, almost always had what customers needed in stock, but had a back room that was nearly empty except for weekly specials and some other popular items.

What did I learn? It’s not good to have stock going bad sitting on shelves and it’s far better to keep only very common items in stock and order less common items as needed.

How does this relate to health & fitness?

Today I ran sprints, ate a starchy carb breakfast. Trained a couple of clients and caught for a client (he punched & kicked, I caught). Then had a Krav Maga class. 2 Hours of total exercise, soaking wet hair, shirt, everything. I was hungry and low on energy.

Came home & realized this is bleed the cabinets, fridge and freezer week (like my manager Tony would do) from items that have been sitting for a while.

So…what do you do when you have low body fat, weight loss is not the issue & weight maintenance is and you need instant energy otherwise you’re going to bonk?

You make a shake. Liquid calories, simple carbs and protein = instant energy.

So I poured in 2 cups of water, 2 cups of frozen berries , 1 frozen banana, 2 tablespoons of wheat germ and needed only to add the protein. Uh…hmmm…er….shoot, I’m out. No egg whites, no protein powder, what to do? Well, to keep it simple I could go with legumes, nuts or canned protein. Well I’ve got enough carbs from the fruit & wheat germ so I don’t need legumes; I don’t want the fat from the nuts b/c I want quick digestion, not slow, so the winner is canned protein. Well…all I have left is about a dozen cans of tuna. TUNA?!!! Yup, tuna. Gross is what I thought too, but all I really cared about was keeping my energy up and recovering. In went the ingredients, I Hit #7 (blend), and well-la!Off with the cover and down the hatch.

Guess how it tasted? Yup. Gross!

What are the lessons learned?

  • Keep it simple.
  • If muscle building, weight maintenance, weight gain or performance are your goals, have a protein / carb shake within 30 minutes of your workout.
  • Sometimes it’s good to purge the cabinets of items that might go bad and to start fresh.
  • Sometimes you find yourself in a jam and need to remember the basics. For a post workout shake, its easy digestion, no fat, simple carbs & protein. To some degree the sources matter, but if it’s a liquid, not so much.

Your personal coach,

Mike Alves

p.s. turkey sausage, olive oil, cauliflower, broccoli, brown rice, black beans, fish oil capsule and two 16 oz glasses of ice water was my post workout meal.

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