4 Minutes with Bill

Rucking Basics - 4 Minutes with Bill Russell - CrossFit Cleveland - Episode 6   In this episode, I talk about the concept of rucking, a simple but very effective form of cardio exercise. Rucking can also be a more intense experience by adding additional exercises mixed along the way. It's great as a solo or adventure, and even better as a group outing.   RUCK•ING [VERB] // Walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character -- and builds it, too.   "Cardio for people who think running sucks" - Goruck  Rucking 101 - Goruck.com - https://www.goruck.com/rucking-101   More on the Rucking trend from Men's Health - https://www.menshealth.com/fitness/a19515616/top-fitness-trend/   Full video available at https://www.crossfitcleveland.com/rucking-4-minutes-with-bill-russell-episode-6/ https://youtu.be/u_TrKI5-8H0

Adding a strength day to your existing workout routine can help you increase your overall fitness level and may slow the aging process. Learn to properly perform squats, deadlifts and presses with a barbell and heavy dumbbells. Take your First Step to a better you.  Schedule a meeting with a coach to talk about how we can help you reach your health and performance goals. www.crossfitcleveland.com/firststep

Eating Healthy Fats - 4 Minutes with Bill - Episode 4 Hi. Welcome to another episode of 4 Minutes with Bill.  Today we’re going to talk about eating healthy fats as part of your regular diet. We may go a little over 4 minutes today, but I think it will be worth it. About once a year I use MyFitnessPal to track my macronutrients, that is the mix of carbohydrates, fats and protein in the food and drink I consume. It always comes back pretty much the same, I eat a fairly high amount of dietary fat, typically 50% of my daily calories. Next is protein at about 30% and carbs at about 20%. Those carbs are mainly fruits and vegetables with some whole grains, and I avoid processed/refined sugar like it’s poison. I don’t consider myself a low carb eater, and certainly not Keto. I have a high ‘healthy fat’ diet with lean protein and mostly non-processed carbs and virtually zero added sugar. I do drink alcohol, but only distilled spirits - rarely with any sugary mix. Eating this way allows me to keep my weight under control at all times, even through the holidays. I eat when I’m hungry, and I can do that because I keep my insulin levels under control. I attribute that to my ‘high healthy fat’ diet and NO added SUGAR. So what are the healthy fats.  Let’s talk about what I eat; I regularly eat our homemade mayonnaise made with locally farmed eggs and olive oil, typically 1-2 tablespoons a day mixed in my meals as a dipping sauce or salad dressing. I have a link to a video/recipe on how we make it, you’ll find it in the comments section below, or you can Google Bill & Staci’s paleo mayonnaise and you’ll find it. Find the mayonnaise video recipe here Bill & Staci’s Paleo Kitchen - Homemade Paleo Mayonnaise I love avocados, they’re one of the fattiest fruits around. They are mostly monounsaturated fat and they also contain a decent amount of fiber and vitamins, particularly potassium. Almonds and macadamia nuts are also regulars. Almonds are close to my ideal macro ratio, 60 fat, 20 carb, 20 protein. They are great for snacking, I’ll usually add a little added protein like beef jerky or grilled chicken, which we always seem to have around. I cook primarily with coconut oil. I also put it in my coffee every morning. Odd as it may sound, sometimes I eat it right off a spoon. It’s a great source of energy. Your body can use it almost as fast as sugar, but without any insulin level spike. Recently I started intermittent fasting, or better labeled ’time-restricted eating”, where I go 12-14+ hours overnight without eating. I don’t consider adding coconut oil to my coffee to be breaking my type of fast, and it makes it much easier to go a couple additional hours before my first meal. Eggs, fatty fish like salmon, and a little cheese are also on my list of favorites. We’re careful to buy only locally farmed eggs and traceable sourced salmon, usually from Whole Foods. Find the mayonnaise video recipe here Bill & Staci’s Paleo Kitchen - Homemade Paleo Mayonnaise 10 Super Healthy High Fat Foods. https://www.healthline.com/nutrition/10-super-healthy-high-fat-foods

Hi, welcome to another episode of 4 Minutes with Bill.  I’m Bill Russell, my wife Staci and I run CrossFit Cleveland in Rocky River, OH. Today I’m going to talk about how you can get yourself ‘unstuck’ and out of a rut of inactivity. We work primarily with people who have let themselves go over the years and now want to get back in better shape, lose some weight and live a healthier lifestyle.  We know a little about that because we’ve done it ourselves, and we’ve helped hundreds of people do the same.  When someone tells me that they don’t know how to get started exercising, and that they are afraid to walk into to a gym, I tell them this.  Do 3 minutes of burpees every day for a week.  As many as you can do, in just three minutes.  Get yourself down on the floor, chest to deck, and get back up and stand tall.  Repeat for three minutes and count how many you can do.  Don’t worry about your form, it’s not going to be pretty right off the bat.  You won’t hurt yourself, ignore the critics who tell you otherwise. It might only be 5, maybe you get 10, it doesn’t matter, you started.  Do it again the next day, and simply try to beat your previous day’s number. Some days you will, some days you won’t. But by the end of the week, you’ll be feeling better about doing them. Now, do it for another week. You’ll start watching burpee video on Youtube and improving your movement. Before you know it, you’ll be knocking out 20 to 30 burpees.  Yes, you’ll be smoked, but you’ll feel great. Keep that up for a month and you’ll be ready to start a new routine at any gym in your area.    Now let’s say you have a day, and you will, that you just don’t want to do it.  Take it easy and just to a handful, maybe one every 30 seconds. Treat it like a rest or recovery day, but just do however many reps you can in three minutes.  Dr. Leo Marvin had it right.  Baby Steps.  Maybe you can already hammer out 40+ burpees in 3 minutes yourself.  Use this idea for someone else in your life who needs to find some trigger, some way to break out of their state of inertia.  It works, if done every day.  If you try this, send me a message every now and then and let me know how it is working for you.  Who knows, you might be ready to join CrossFit Cleveland in a few weeks and start off confident.  Don’t worry, we’ll help you keep it going.  Thanks listening, and until next time, happy burpees to you!