I’m on day five of my Whole30 experience and things seem to be going well. I’ve already noticed that ditching all added sugars and alcohol have made a noticeable difference in my energy levels and focus.
How about you? Are you feeling more energetic?
It’s normal to not feel the best during the first week or two of the Whole30. This is especially true if you’ve been eating a typical diet loaded with gluten, sugar, processed junk and alcohol. Just stay focused on why you’re doing the Whole30. This is for you and nobody else.
Melissa and Dallas might have written the book, It Starts with Food, but my unofficial slogan for the Whole30 experience is, It Starts with Me. And by that, I mean it starts with you! You are the one in control of your mind. At least I hope you are. You decide what to eat and you decide if you’re going to exercise or not.
I’m a big believer in personal responsibility, especially in the realm of health and fitness. This is not to discount things that happen to us that are outside of our control but I feel a majority of people can control most of their decisions around nutrition, exercise and lifestyle.
Speaking of making choices... What’s up with balsamic vinegar and the Whole30?
Balsamic Vinegar and Whole30 - Yes or No?
For the life of me I can not find an answer to the issue of balsamic vinegar and sulfites. Balsamic vinegar has naturally occurring sulfites and everything I’ve read from the Whole30 crew insists that sulfites are a big no-no.
The confusion occurs because in all the literature the Whole30 crew says that most vinegars, including balsamic, are fine during the Whole30. However, right next to that will be a warning to avoid sulfites. So even though I love balsamic on salads I’m going to cut it out unless I can find one that says it’s sulfite free (which I’ve been unable to do).
Hidden Sugars... Everywhere!
What is going on with sugar being in everything? Ok, it’s not really in everything but I did find it in some unexpected places. I found that my kimchi has added sugar along with Trader Joes dijon mustard and my Penzy’s jerk seasoning rub.
Make sure you’re reading labels and kicking anything with added sugar to the curb during the Whole30.
Here’s a quick video update on day 5 of my Whole30 Experience
Quick Workout Tips for the Whole30 Experience
It might be a good idea to rest the first week of your Whole30 and just let your body heal. I would still suggest doing some walking and light exercise to keep you energized but you don’t have to go crazy in the gym.
I’m going to continue lifting weights at least three times a week and I’m going to be doing mostly circuit style training. I’ll be putting an emphasis on compound exercises like squat variations, deadlift variations, pressing movements and even some unilateral movements like lunges and split squats.
If you want to challenge yourself then I suggest trying to do some circuit style training. Even if you’re just doing bodyweight exercises you can get a great workout by taking short rest periods and doing fairly high reps during your sets.
Here’s a circuit you can try at home. Make sure to adjust reps, exercises and rest periods for your current level of fitness and ability.
A1) Bodyweight Squats 15 reps
A2) Pushups 15 reps
A3) Mountain Climbers 20 reps
A4) Burpees 12 reps
A5) Reverse Lunges 12 reps
A6) Jumping Jacks 30 reps
Do each exercise one after the other until you finish all six. Then rest for 60 seconds and repeat the whole circuit again. Depending on your level of fitness and health you could repeat this circuit 3 to 5 times. Keep your rest period between exercises to 30 seconds or less. If you’re really trying to challenge yourself keep rest periods at 15 seconds or less.
The point of sharing this workout is to show you that you can increase intensity by adjusting rest periods. By making the rest periods shorter you increase the overall intensity of the workout. You don’t have to lift huge weights to get a great workout. Try doing this one at least twice a week and see how you feel.
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