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Skedge 1/29/18 (Will You Fast With Me? Part II…)

By CEEJ | In St. Louis Fitness Bootcamp | on January 28, 2018

Hey, I just met you… and this is crazy… but here’s my number… so call me, maybe [fname]!


Upcoming Event…

What:  Quivering Quads Trail Half Marathon

When:  Sunday, March 4, 2018

Where:  Cuivre River State Park in Troy, MO

Why:  Because you’re a little bit loco… Because you’re looking to put a big feather in your 2018 cap…  Because it’s out of your comfort zone…  Because CJ said so… Because you need a new long sleeve hoodie…

Sign-Up Link:  http://www.fleetfeetstlouis.com/QQ​


Upcoming Event…

What:  February Fast!!!

When:  Feb 5th-9th (or dates that work for you)

Where:  Anywhere that doesn’t have a buffet

Why:  Because you’re interested in your health… you’re working towards longevity… to proove that food doesn’t own you… to test your body’s ability to burn fat for fuel… to save money on groceries… because you can…


Will You Fast With Me?? (Part II)…

Okay… so I created a little buzz last week with the whole fasting thing.

Who knew it would be so complex and controversial to suggest that people skip a few meals?

I imagine as Big Food gets wind of this fasting trend… they’ll do everything in their power to try and squash it.

There’s probably a team of marketing strategists at General Mills right now working on an ad campaign to reinforce the myth that you need a big “wholesome” breakfast first thing in the morning to get your day started right.

You probably saw how they jumped on board the gluten-free train to maintain their faulty status as “healthy”.

“Look!…  We made Cheerios and Lucky Charms gluten-free!  So they’re good for you again!”

50 Years Later, ‘Lucky Charms’ are Magically Delicious ...

I mean, cartoon lepruchauns and honeybees do look trustworthy and all… but maybe, just to be safe, you stick with the famous orange box that has professional and Olympic athlete endorsements.

Wheaties, although often referred to as the “breakfast of champions”, may not actually help you earn an Olympic medal… but it will certainly line your GI tract with shards of metal, as shown in this video:


Sorry… don’t want to go too far down the breakfast “rabbit” hole.  😉

Cereal | Pacific Daily Times

[Does this guy look a little tweaked out to anybody else?]

So… since I got some follow up questions that weren’t covered in last week’s message, I thought I’d try to include them here:

1)  Is fasting advised for people with eating disorders?

Great question!  Obviously, anybody who’s ever fought with anorexia, bulemia, or other afflictions may want to approach fasting with caution or avoid it altogether.

And if you’re already underweight, your friends probably hate you because you have a license to eat.  But please, eat responsibly.  😉

The objective here is not to stop eating altogether.  We’re talking about skipping a few meals or a few days worth of meals.

Fasting is simply a tool to be added to your overall health, wellness, and longevity toolbelt.  Use it intermittently to induce adaptation from your miraculously adaptive body.

2)  How much weight can I expect to lose if I fast for the full 5 days with you?  I’ve got a wedding next weekend and I want to get skinny… Give me a number!

We may be focusing on the wrong thing here.

I’m advocating fasting for it’s numerous health benefits (described in last week’s message).

Yes, you may indeed lose some weight in the process.  And yes, a lot of that may be water weight as your body does a self-cleanse (no powders or potions required).

But remember the long term strategy:  Fasting helps you to switch fuel sources.

Fuel source #1 is sugar.

When you eat American portions of carbs and sugars every day… your body will always burn sugar and carbs that are readily available.  And store the excess as fat.

Fuel source #2 is fat.  

In the absence of sugar, your body has to get energy from somewhere.  So it turns to your fat stores in a process known as ketosis (a healthy state of fat-burning metabolism not to be confused with potentially life-threatening ‘ketoacidosis’).

Fun fact:  Human cells can generate energy from sugar OR fat.  However, cancer cells can only generate energy from sugar.  (Pretty valuable info nugget, wouldn’t you say?)

3)  I’ve never missed a meal… I don’t think I can make it 5 days!

Let’s put this in perspective…

Most people should not try a box jump burpee on their first day of Bootcamp.

Similarly, most people should not attempt to fast for multiple days if they’ve never skipped a meal.

Honestly, fasting is a lot safer and less likely to scrape your shins.  But mentally, this can be extremely taxing and cause you to hallucinate about chocolate fountains and doughnut pizzas.

pocket full of prose: Today Is My 6 Week Old's Due Date

Here’s how to build up your fasting muscle:

Level 1:  Skip breakfast or dinner for a week.

Level 2:  Try a 24 hour fast.  (Eat dinner Day 1.  Don’t eat till dinner Day 2.)

Level 3:  2-3 Day Fast

Level 4:  5-7 Day Fast

Level 5:  Fast for 40 days and nights like Jesus did.  (I’m not actually advising this.)

Level 178:  Fast for 382 days.  (Longest medically supervised fast on record.  Perhaps only useful in acute situations of morbid obesity, cancer, diabetes or other disease.)

4)  How will I get my kids to eat if I’m not eating?

The same way you have a glass (or three) of wine when they’re not allowed to have any.  Adults have different rules.

In all seriousness though, I have empathy for this one.  Bootcamper, Kelly Suellentrop, came up with a pretty cool solution to this scenario.

She’s going to have no food except for dinner with her family for the 5 days.  Which essentially comes out to a very respectable 5 straight days of 23-hour fasts!  Go Kelly!

5)  How do I stay in fat-burning mode after my fast is completed?  

This is a deeper conversation…

There’s a lot of literature on ketogenic diets out there.  But in essence, you want to:

1) Restrict carbs, sugars, and processed foods.

2) Eat a moderate percentage of clean protein.

3) Eat a high percentage of fat.  (Yes, healthy fats are your friends.  The next person who orders an “egg-white omelet” in my presence is getting a whooping! Not kidding…  EAT. THE. YOLK.)

6)  What can I have on the fast?

Water.  Tea.  Coffee.  No addatives or sweeteners.  Lemon is ok.

Bone Broth.

How do I do bone broth?

1)  Purchase from a good source:

Online:  https://www.kettleandfire.com/products/grass-fed-beef-bone-broth

In the Lou:  Bolyard’s Butcher in Maplewood  http://www.bolyardsmeat.com​

Let me know if you’ve got other local butchers with organic, grass-fed options.

(Don’t bother with the store bought stuff.)

2)  Make your own:

Roast well-sourced bones in oven.  Cover with water in crock pot.  Add a tablespoon of apple cider vinegar.  Let simmer on low for 12-24 hours.  Voila!  Bone broth!  (You can add veggies for flavor or search the web for different recipes.)

If you need bones, you can find a good butcher.  (Or hunt your own prey.)

OR… if you ask nicely, I can put in your order with Bootcamper, Jeanine Bermel, who happens to be married to a butcher with access to grass fed, grass finished bones!

PLEASE!… Let me know if you’re gonna give Fasting February a go!?

We can compare notes and help keep each other accountable.

Much love,



Sign Up | The Battlegrounds Mud Run

Mark your calendars for 5/19/2018!!

That’s right!… We’re going back to the Battlegrounds!

Our crew had such a blast in the last one, that there was no hesitation in signing up for the next one.  

You gotta get in on this! 

AND… If you register early, you get a discount!  (Discount code:  LETSBATTLE)

Don’t miss out!

Here’s what to do (step-by-step instructions):

Go here:  http://thebattlegrounds.com/events/

Click Sign Up Now!

Click Sign Up Online Now

Click Register Now

Choose Afternoon Waves 12-3pm

Fill out the form… (CHOOSE Distance:  5k) (CHOOSE Team:  Battle-Tested Bootcampers)

Before you finish checking out, use DISCOUNT CODE:  LETSBATTLE to get $10 OFF!

Hoping to get a big team together for this one, dominate the course, create some new stories, and party like a rockstar at the finish line!

Discount code may only be good through the end of October… so don’t wait… sign up now and schedule your life around this event.  😉





CJ’s Book of the Week: 

“The Jungle Effect” by Daphne Miller


“Skedge” for 1/29/18-2/3/18

Manchester (Class Times:  Mon-Fri @ 5:30/7:00/8:30am & Satuday @ 7am)

Monday:  Lower (CJ)

Tuesday:  Upper (CJ)
Wednesday:  Core  (CJ)

Thursday:   Lower (CJ)

Friday:   Upper (CJ)  (GROUNDHOG DAY!!…)

 Bill Murray Groundhog Day Quotes. QuotesGram

Saturday: Core  (CJ)


CJ Thomas

Owner, Operator, & “CeejEO”

St. Louis Fitness Bootcamp

ph:  314-266-9729

email:  CJ@STLFitnessBootcamp.com


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