My typical daily diet

October 18, 2008

At the beginning of August I posted this about my decision to change my dietary habits

Since that I’ve been both successful and unsuccessful in following it, and admittedly my “plan” or course of action has been adapted since I started focusing on having a plan to improve my habits (along with Pat’s suggestion), I’ve decided to post an update.

Basically the reason for the recap is that I didn’t talk a lot about the SPECIFIC changes I was going to make, just my thinking behind why I felt that I should do something to improve my nutritional habits. Of course there’s nothing wrong with that, just that now I’m going to mention those specifics.

The biggest change that I made since I started focusing on my nutrition is keeping a food log. I think I decided this around 3 weeks ago, and since my biggest problem has always been consistency, this has given me a measure of accountability. I’m still far from perfect, but I’m a lot more consistent these days. So here is my journal entry for yesterday:

Day 18: Oct 17/08

6 omega3 eggs, 3 whole wheat tortillas, 6 slices cheddar cheese, 2 cups water
2/3 cup cashews, 2 cups water
1 chicken breast, 1.5 cups brown rice (dry measure), 2 tbsp bbq sauce, 1/8 cup soya sauce
3 cups water
1/2 chicken breast, medium spinach salad, 1/8 cup balsalmic dressing, 2 cups water
fruit smoothie (3 cups): 1 cup frozen raspberries, 1.5 cups assorted frozen fruit, 2 cups 2% milk,
2 scoops Power Whey chocolate
2 cups water

Some things I’ve noticed besides the basic accountability of having to write down everything I eat are:

1) I find it easier to adjust when and WHERE necessary. If I feel I need to adjust anything, I can see what I can add/take away/change; its not just a blind “I think I can add some food to this meal and that meal”. For me this is something I feel makes the process seem simpler.

2) I can track my cheat meals, so they don’t get out of hand.

3) My daily protein shake intake is WAY DOWN. When I used to buy protein (ie. around july-august), I’d have like 4 shakes a day. I think I’ll also post my first journal day to give an idea of changes I’ve made just in the past three weeks:

Day 1: Sept 27/08

2 scoops Power Whey in 1 cup water
5 eggs omega3 eggs scrambled, 5 slices cheddar cheese, 3 whole wheat tortillas, 1 cup water
1 cup water, 2 scoops Quickmass in 1 cup water
1/2 chicken breast, 1/2 cup (uncooked measure) brown rice, 3 cups water
3 Turkey sausages, 2 tbsp bbq sauce, 2 cups water, 1/4 cup cashews
1/2 chicken breast, medium spinach salad, 1/4 cup balsamic dressing, 2 cups water
2 scoops Power Whey in 1 cup water
1 cup water

Basically now my liquid protein intake is 2 shakes a day, plus 1 more if its a training day. And even that I’m trying to cut down to one.

4) I think I’m on number 4….

The biggest thing I’ve noticed, especially in the last three weeks ironically is that eating more doesn’t seem as “impossible” as it did before I kept this journal. I’m not sure if its the journal that has made me realize this or what, but I definitely find it easier to consume more food now.

I’ll leave it at that for now. I’ll weigh myself shortly and keep this updated a little better than I have been.

Enjoy the rest of the weekend!



1. Got two midterms today…Yay Me!!!!!!!!!!!!!! (“Nuff said)

2. Lately my diet has been pretty craptastic! A loss of consistency due to the kiss of death of good dietary habits (running out of good food). Anyways basically I need to get back on track. About 3 weeks ago I started keeping a food journal to give me some accountability, and in spite of my recent dietary misadventures, it has helped me become more consistent. I also have realized that having a concrete record of what I’m eating makes adjusting the plan A LOT easier!

3. Training has been going to crap too! VERY inconsistent which hasn’t been an issue since like first year. On top of this, I’m doing something I would not usually program for myself (which I think can be good): body part splits. Basically this amounts to a lot of things I have to clean up.

4. In my last post I talked about my biomechanics lab. So why was it the best lab I’ve had in university?? Being in individuals groups (1 group per lab week, so no lab every single week), we got to do EVERYTHING (read=it was hands on). Coincidentally thats how I feel I learn best so I really enjoyed for that reason. I always retain more if I can learn by doing (and making mistakes).

5. I’m so rooting for Tampa Bay to kick those much hated Red Sox out of the playoffs…also Evan Longoria is a STUD!! Not to mention that young, talented pitching staff…almost reminds me of the Jays’ arms race of 2008 in terms of stuff.

6. Staying in the world of sports, ARIZONA CARDINALS!!!!!!!!!!!!!!!!!!! Who woulda thunk?? They are playing big this season!

7. I really wouldn’t be surprised if my next post is a random thoughts deal too…just one of those times I guess

8. HAPPY THURSDAY!!!!!!!!!!!!!!!!!


Thanksgiving Weekend

October 10, 2008

Its Thanksgiving weekend up here in Canada, so I’ll be spending time at home, enjoying home-cooked food…Mmmmmmmmmmmmmmm.

Also just quickly, today I had a biomechanics lab, and though I’m nto a huge fan of academics as an interest, this lab I must say was the best one of the four years I’ve spent at Brock…more on this Tuesday.

Until then, enjoy the weekend and the weather :)


I just hopped on my computer a couple minutes ago before reading a case study for one of my classes, and I got distracted for awhile over at (cuz I’m cool like that!) where a very interesting and in-depth article went up earlier today. Something that I appreciate is that there are short video segments of what the exercises are supposed to look like (its a really good day when there’s sound bites to go along with the video!). Anyways, it good me thinking about something I left out of my posts (Part 1 and Part 2) on what I learned while working at SST in the summer.

Until this summer, I didn’t realize how much we needed to coach seemingly simple things. Things like basic stretches, dynamic warm-up drills, basic exercises like pushups, and activation and mobility drills. Just because there aren’t a lot of moving parts in these drills and exercises doesn’t mean that their performance is fool-proof. In fact, I’d reason that because they appear so simple there is a greater chance of improper execution. Add to the fact that we aren’t always able to catch every athlete/client’s warm-up if there are others lifting at that given time that also demand our observation and we have somewhat of an uphill battle.

So what youre saying is theres a wrong way to do this??

"So what you're saying is there's a wrong way to do this??"

With incorrect execution of these drills, we then have to consider the consequences of such performance (ie. were poor movement patterns reinforced, are we reinforcing a potentially injurious pattern, and did we get any positive training effect).

Of course, we can’t watch everyone every second of their training session, but we can’t neglect those that are warming up or doing simple exercises either (because it doesn’t appear hard to us or as fun as coaching squats or deadlifts).

Just another aspect of being a trainer or coach that might not be so obvious when we are getting our first certification.