[aaronmarquette-blog]

#bachelor #cooking #notmagic : Add #fresh smoked #salmon to fried #eggs & #veggies with lemon pepper. -----Marc from @myprimalbeing has me on a 4 week training program tailored to my: injury recovery & strength conditioning for preventative health. We are alternating training weeks above or below caloric maintenance & load. This simple #meal is a low intensity, low fuel example.

[aaronmarquette-blog]

Nothing worth anything is easy! ...But there must be a simpler way to move this tire. #caveman #motivation #gettingstronger🎵@myprimalbeing (at Pan Pacific Park)

[aaronmarquette-blog]

If you're buying #organic to avoid pesticides, it's good to know which #foods are worth the premium price. #dirtydozen vs #clean15 #fruit & #vegetables

[aaronmarquette-blog]

Changing up my #postworkout #meals to improve #cognitivefunction during #digestion. Lighter #protein & #vegetables allow more #focus during #performance #recovery without putting me to sleep! Thanks to Trainers: Marc @myprimalbeing Kyle @mobilitymoment Steve @runyonyogadude + my friends & family in #health science careers who share tested #knowledge.

[aaronmarquette-blog]

Do your senses a favor - put #chicken, #veggies & #gravy over #scrambled #eggs :) #comfort #food

[aaronmarquette-blog]

Big diff 5yrs can make: My personal #sugarwar: •Minimized daily DESSERTS: dropped 15lbs! •Replaced DAIRY & WHEAT: dropped 15lbs more (& less digestion gas!) •Ate mostly ANIMALS & VEGETABLES: gained energy. •Strength training: gained coordination & muscle definition without bulk.

[aaronmarquette-blog]

#Energy #experiment: Steak & yams the night before a tough day and a #Mediterranean #feast after exercise: 1lb #wild Canadian #salmon w #salty #cherrytomatoes #avocado mixed #greens #salad #lime #juice & #grilled #vegetables #carrots #onions #zucchini #oliveoil #coconutoil #bachelor #cooking #notmagic

[aaronmarquette-blog]

A #cheatday is #goodformorale. And #morale is good for everything. So is #chocolate. But #poundcake & #powderedsugar are probably not. Anyway. #thishappened: #carbloading for #training #fitbodys #orsomething #justification #ghrelin #hunger (at Larchmont Bungalow, Larchmont Village)

[aaronmarquette-blog]

Last night I whipped up grilled salmon, green avocado salad & this winter favorite: baked acorn squash filled with minced vegetables under pecan pieces. Thanks to all my friends & family who have given me their favorite tips / recipes or cooking tools over the past 2 years! I've made a 180° change from eating 100% kid-food (cereal, PBJ, pizza, ice cream, etc.) to preparing meals where the tasters use the word 'gourmet' - about this guy.

[aaronmarquette-blog]

#foodie #treat from #mygirl @gabysumuano w #blackberry & #almond salute to the Meadows @stevekathi1972 + #health #food #brazilnut idea from @myprimalbeing

[aaronmarquette-blog]

#crockpot #allnatural / #organic #beef #stew w #carrots, #pepper, #tomato, #celery & #avocado. #easy #bachelor #cooking #notmagic #foodie

[aaronmarquette-blog]

Week3 Question: How do I feel 1hr after eating bread, pasta, pastries, etc? Challenge: Find glucose foods that won't drop my energy. #zzzzz #foodjournal #sugarwar2015 #breadissugar #googleit #ifeel #sleepy #glucose #bread #pasta #pastries #energy #challenge

[aaronmarquette-blog]

#Happy #new #years & for the women I love, keep your #resolutions realistic

[aaronmarquette-blog]

WEEK1 What Do I Eat?

Starting on New Years Day I’ll track my progress.

Week 1 FOCUS Photo Food Journal noting mood & energy level 1 hour after meals. NO RESTRICTON. Just eat.

This simple action has opened my eyes more than any research. It’s a powerful mirror into my habits.

Easy: Take a shot before I take a bite. Set 1hr timer to record mood & energy level after the meal. Make a photo collage after last meal. Post & share w tag #sugarwar2015 for advice from my favorite trainers.

[aaronmarquette-blog]

More details @ #sugarwar2015 week1 #challenge: #simple #photo #food #journal #chocolate #bread #pudding #muffin #larchmont #bungalow (at Larchmont Bungalow)

[marcojoceph]

2014 Fitness pyramid

[aaronmarquette-blog]

Werd

[aaronmarquette-blog]

Schedule Me

I’ve just eaten a lot of delicious treats at Gramma’s house but now it’s time for exercise & BS NYE Resolutions but I’ll do what’s worked in the past: cleaning up my eating for better moods & performance. But I haven't done it alone.

One of the unsung rewards of trusting a mentor, personal trainer or teacher is: outsourcing decision making.

I love research, discussion & planning - almost too much. With the internet, we can find counter points on any topic creating analysis paralysis.

When I started yoga then weight training, I made conscious decisions to follow experienced coaches & avoid chasing my tail with questions (and I question everything). But trusting a coach to decide what exercises I will perform and what foods I should eat removed an enormous amount of low-level decision making and stress from my life.

Here’s the plan: lower my sugar intake & get closer to a ketonic diet so the body can burn fat as fuel.

Add a new challenge each week for 4 weeks.

Week 1 FOCUS Photo Food Journal noting mood & energy level 1 hour after meals. At the end of the week, look at which sugar sources are your largest fuels (Sucrose in sweets, glucose in breads, fructose in fruit & lactose in dairy).

Week 2 SUCROSE is my largest offender so I will swap sweets for protein & natural sugar. Choose your own poison.

Week 3 GLUCOSE is my second largest sugar intake so I will swap breads for protein & natural starches. Again, choose your 2nd largest sugar source.

Week 4 FRUCTOSE & LACTOSE are very minimal in my diet so I'll swap fruit & dairy together for protein & veggies to round out the challenge. Take out your smaller 2 sources this week.

Week5 RETROSPECTIVE Reintroduce natural sugars for optimal performance.

*Consult your doctor before starting any new health plan. A low carbohydrate, (ketonic diet) is unsafe for diabetics.