Day 3 Dale

Resting today to be ready for tomorrow. Going to be racing a 5k up in KY.

I read for a while last night. "National Cancer Institute and American Cancer Society, Criminal Indifference to Cancer Prevention and Conflicts of Interest" huge eye opener to the cancer "industry" and how we are too focussed on "damage control" rather than true prevention in America.

7:00 woke up, not a morning person. 2 eggs over easy w/ diced red pep, 1/4 red onion, cayenne pep, half avocado.

10 - 1 capsule of perfect ration omegas, 10,000 IU Vit. D/probiotics, cell detox, 300mg vit. C

- small handful of dried apple a patient made for me :) got love my patients!

12:30 - egg plant w/ 2 diced jalapenos, 1/4 onion, warmed in pan w/ coconut oil then added tomato sauce, cayenne pep, curry, sea salt, black pep, also more chicken gizzards and liver.

3:00 - kombucha and raw bell pep.

The pic is my dinner for the drive to KY tonight. I add spices and hummus to it as well and olive oil.

I am a creature of habit so as you can tell my meals are repetitive for times. For several reasons... health is a lifestyle and the veggies I get come from CSA, and meats are typically cooked in amounts to be re-heated on the stove for quick meals.

Day 3-Nicole

Hey Hey its Friday! Can I get a Whoop Whoop! Its Girls Night Out in Nashville tonight for me! We will be having dinner at Burger Up and driving to dessert at either The Wild Cow or Jeni's. You can google these places to get an idea of what quality of food they sell. I am super excited!!!! I already know what I am ordering...good food is kinda a big deal to me! lol.
Ok so I was laying in bed at 915pm last night...call me a loser...I know. Read for about 30 mins and crashed out hard at 945 or earlier.
515am-Awake
530-1 1/2 scoop whey protein with 20 oz water and 1 tbsp raw probiotic fermented overnight.

730am-1 large gluten free pancake topped with 1 tbsp raw almond butter and apple butter. 2 eggs over easy with organic basil. 2 strawberries. Juiced: 1 lemon, 1 cucumber, 5 celery stalks, 1 green bell pepper. (Addie's juice is 1 apple with a little water)        
10am-CF WOD-www.crossfitsolafide.com
1130-20 Almonds, 1 scoop whey protein with 20 oz water
12-45 mins of Yoga followed with 20oz water
130pm-Adjustment at Dr Browns office
215pm-16oz Kombucha
3pm-3mile bike ride to get Addie
5pm-Drive to Nashville
6pm-Dinner @ Burger Up: Local Salad: No dressing. Bison burger with sauteed spinach.
730pm-Dessert @ Jeni's-1 scoop of Brambelberry Crisp in a cup
9pm-Probiotic
11:10pm-In bed.

Dale Day 2:

Note: I basically never measure. No clue on how much water, just have something available all day. In the form of kombucha, green tea, ginager tea, or just water.

5:15 - I have to set an alarm :) had a fermented 15g perfect protein, 1 Perfect Ration Omega

5:35 - WOD (9:27 total time), @ CF Solafide, I was late so add to it 10 burpees.

6:15 - Max Recovery - Lowers inflammation and restores electrolytes

7am - blueberry smoothie, same as yesterday just w/o strawberries

- why add turmeric? - It lowers inflammation done from workout, and acts as a digestive enzyme.

10:30 2 free range eggs w/ yolk w/ cayenne pep, sea salt, turmeric, black pep, 1/2 sweet potato with sea salt and cinnamon

Juiced 1.5 carrots, chunk of ginger, bell pep, small cucumber, granny smith apple

2:30 - Salad (mixed greens, banana pep, red pep, 5 cherry tomatoes, 2 tbs hummus, 1/2 avocado, 1 raw okra, cayenne pep, curry, olive oil, apple cider vinegar, brags amino's), glass of kombucha

4:30 - ginger tea

545 - body detox,

8:30 - Dinner, diced (okra, 2 red peps, 2 jalapenos, 1/2 small egg plant, spiced w/ turmeric/curry, sea salt, black pep, garlic, cayenne pep., cooked in coconut oil.) Free range chicken liver and gizzards. Note: liver is a high source of B12, folate, selenium, riboflavin, Vit. A! And one of the best sources of Iron, so ladies, eat up! :) I also had a cup of edamame from the CSA. Soy is only eaten when green or fermented. I also will not eat genetically modified either (not sure if Doalnara uses non GMO seed though! so right now it was on faith. will be looking into it though.) more Kombucha and water.

9 - 5000 IU Vit. D/probiotic, Vit. C 600mg

Just before bed - large clove of raw garlic, water with (juiced ginger, apple cider vinegar, tsp raw honey) Note: the raw garlic is how I've managed to stay single all these years. lol

Day 2-Nicole

Forgot to mention that I consumed 126oz of water yesterday.
Also got to bed at 930pm last night. I woke up at 515am today. I think its
important to note that I never set an alarm clock. My body wakes up when it
wants to and tells me its time for bed when it wants to.
530am:1 scoop whey, 20 oz water, fermented overnight with 1 tbsp probiotic
7am: Put in Blender: 4 ice cubes, 1/2c coconut milk, 2 cups spinach, 1/2c frozen blueberries, shake or two of cinnamon, tumeric. Water to consistency. I purchased a ton of organic blueberries earlier in the year. Washed em up and froze them myself. If you buy frozen fruit from a store be sure the only ingredient is the fruit itself! Also had 2 eggs over easy.
915am:Pre WOD supplements, 1 raw banana pepper. I just eat it like I would eat a banana.
10am:CrossFit WOD-www.crossfitsolafide.com
Yesterday I wasnt able to max out on dl because we ran out of time. But I did get up to 295# and I finished yesterdays WOD in 10:49 Rx'd.
1130am: 1 scoop protein power with 10 oz of coconut milk and 6 oz water. Post WOD supplements.
130pm: 1/4c Paleo Granola with 1/2c coconut milk, 2 scoops Greens SuperFood with 24oz water.
250pm: 3 mile bike ride to get Addie from school
430pm: 1 tbsp raw almond butter (ate it right off the spoon!) 1 serving of zuchinni, roma tomato, onion, mushroom, banana pepper and chicken dish. I seasoned with cayenne, red pepper flakes, basil, oregano, and tumeric. Prob like 3 oz chicken and 1 1/2c veggies if I had to guess the break down.
730pm: 1/2c greek yogurt, 2 strawberries. Juiced 1 cucumer, 1 bunch of kale, 1 lemon, 1 green pepper.
9pm: 1 scoop whey protein with 20 oz water. I forgot to ferment probiotic so I just took it seperately.
In bed by 945pm.

Dale: Day - 1

6:30 homemade raw goats milk yogurt with vanilla Perfect Protein

7am glass of straight ginger tea

9:30am more ginger tea, Garden of Life 300mg Vit. C, and B complex, 10,000 IU of Vit. D/Plus probiotics.

12:30 - Homemade hummus on romaine, juiced 3 carrots chuck of ginger and granny smith apple, 1/4 can coconut milk(Native Forest, bought on amazon) w/ 15g perfect protein, also had a tbs of coconut oil.

1:45 - Max Recovery

- workout - 5 mi (1.5 at 8:00 pace, 6 - 30sec sprint hill repeats, finish mileage at 7:45 pace)

- Felt good but definitely can tell I have taken 4 weeks off!

Post Run - Berry Smoothie(1/2 cup Strawberries, 1 cup blueberries, 1/4 can coconut milk, water to consistency, 15g perfect protein, turmeric, cinnamon, flax seeds)

5:00 - homemade Kombucha, 300mg Vit. C, Cell Detox(from Daily Detox)

7pm- "Light" MaxT3 workout

8:30 -

I also had a piece of grass fed roast beef, about the size of 2 decks of cards.

so all those veggies and some turmeric/curry, sea salt, black pep, garlic, cayenne pep.

cooked in coconut oil.

Yes I am the guy that just throws thing in a skillet and goes with it.

I get it from Doalnara Farm,, 834 Upperstanding Rock Rd, Dover, TN 37058. They have a "farm day luncheon" at 12:30pm on Sunday Oct. 30th, that people can come to!

Bed at 9:30 and waking up at 5am for CrossFit SolaFide!

Oh and because I usually wake up at night at least once, I will take my Body Detox then.

Day 1-Nicole

Tuesday PM: In Bed at 9:45pm
Wednesday AM: Up at 5:45am-Please see the Supplements Page to see how I am supplementing my daily nutrition.
6am-1 Scoop Whey Protein with 16oz water, 1 tsp Cinnamon, 1tbsp Garden of Life Raw Probiotic fermented overnight
730am-2 eggs over easy, 1 tbsp coconut oil, sweet potato fries made from a med sized sweet potato and seasoned with cayenne pepper. Juiced: 2 zuchinni, 3 celery stalks, 1 banana pepper, 1 lemon.
10am-CF WOD. Please check http://www.crossfitsolafide.com/ to see what my Daily CrossFit workouts are, also check the supplementation page on this blog to see my pre, during, and post workout supplement regiment are.
1130-1 scoop whey protein, 16 oz water, fermented with 1 tbsp probiotic
130pm-1/2c plain greek yogurt w/10 raspberries boiled down on low heat with 1/2tbsp coconut oil, 1 bell pepper cut in half and sauteed for less than 2 mins, 1c raw uncooked spinach, 1/2 onion sauteed, 5oz lean ground bison.
250pm-Bike 3 miles to pick Addie up from school.
330pm-1/4c Paleo People Granola-Cacao Nut Blend, 4 oz Chicken, 2cups sauteed zucchini, onion, mushrooms, 1/2c Cauliflower Rice
530pm-2 eggs over easy. Juiced-2 Zuchini, 1 Cucumber, 1 Green Bell Pepper, 1 Lemon.
830pm-1 scoop whey protein fermented with 1 tbsp probiotic.
In bed by 9:45pm.

Dale's Pre-photos 4 weeks post Ironman Louisville, KY

Obviously I have never done before pics. Lol! Now this is 4 weeks after Ironman Louisville. for the last 4 years I have primarily focussed on endurance training, which for distances of 2.4 mile swim, 112 mile bike and a marathon, you body is very catabolic. This means muscle definition is more difficult to maintain. For the next 30 days I will not only be training for a marathon in Dec. but I will be incorporating CrossFit twice a week. I will also be following a "weight optimization" nutrition plan to lean out. I will be consuming primarily a "ketogenic diet," higher fat content, adequate protein, and lower carbohydrates. This is NOT the typical diet consumed by most endurance athletes! Watch and see how the combination of nutrition and anaerobic exercise improves both performance and muscle definition.

Nicole's Before Pictures

Ahhhh...How I love before pix...Um...NOT! I dont care who you are...I think we can all agree that having before pictures taken are not fun. Ok...stick with me for the next 30 Days...Watch my Body Transform. Its guna be AWESOME!!!!

Follow Us...Real Athletes eat Real Food!

Over the next 30 Days we will be posting our every meal, every snack, every drop of water, our  workouts, our supplements, our sleep schedule.....our every move! We will also be posting recipes, videos, tips and resources...All of our Secrets to Success! We will be posting our before and after pictures as well as our weight, body fat %, and LBM.

A little bit about Us:

Nicole R Spitzack
CrossFit SolaFide Owner, CrossFit Athlete
Tri Fitness Competitor
NPC Figure Competitor
Nutrition Therapist
ON/ABB Sponsored Athlete
Power Systems Fitness Equipment Spokes/Fitness Model
http://www.crossfitsolafide.com/
I am passionate about changing the lives of others through health, fitness, and overall wellness.

Dr Dale Brown
Maximized Living Health Center Owner, Marathon Chiropractic
Certified in Nutrition and Spinal Correction
Wellness Advisory Council doctor for the USA Wrestling, Weightlifting, Judo
3 time Ironman distance triathlon finisher, Fastest time 10:08:03
Runner/TriAthlete, All distances
http://www.maximizedlivingdrbrown.com/
My passion comes from a desire to see every man, woman, and child achieve their God given health potential.  If there is an opportunity to teach 1 person or 1000 people about the principles that will reverse disease, restore health, and maintain health, I will use it.