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Skedge 11/27/17 (Winter Is NOT Coming…)

By CEEJ | In St. Louis Fitness Bootcamp | on November 26, 2017

Happy Turkey-Aftermath Week!


Upcoming event!…

Bootcamp Christmas Party!!

Workout hard… play hard…

When:  December 16, 2017 (Saturday) 7pm-??

Where:  Helen Fitzgerald’s (3650 S. Lindbergh, St Louis, MO 63127)

Let’s grab some holiday ‘spirits’ together and make a night of it!

Hope you can make it!  Mark your calendar!  Friends, spouses, and significant others all welcome!  Can’t wait to see you and get our party on Bootcamp style!


Winter Is NOT Coming…

I was watching a docu-series on diabetes this week.

I know, I know… “Stranger Things” is all the rage right now… but I’m on a mission here  people!

Stranger Things (bande originale de la série TV) - L'influx

Documentaries are much like a Netflix original series… some are really good, some are total crap.

I watched “What the Health” a few weeks ago too.  That one’s a little closer to the “crap” side.

What the Health (2017 documentary)

Not to say it was all bad…  There was a lot of good information.  But it got watered down with a lot of mis-information as well.

For instance, equating the consumption of 1 egg to smoking 4 cigarettes per day in its effects on your health.

Now, in their defense, the 67-pack of eggs at Sam’s Club may be doing significant damage to your body and your health.

But an organic, pastured egg from my Wikibeaks in my back yard??

Really?… 4 cigarettes??… REALLY???

It’s a claim not based in science, but based in propaganda.  Vegan advocates doing and saying anything to make you a vegan too.

“What the Helath” also alludes to meat consumption as being the sole cause of diabetes, while completely downplaying the role of sugar in the diet.

Again, are conventional sources of meat doing damage?


Does that make sugar an irrelevant factor? 

Hell to the no!

But if your goal is to get people to stop eating meat at all costs, you may tend to embellish, stretch the truth, and use scare tactics to reach that end.

I’ve got a lot of problems to air out regarding “What the Health”… hopefully I’ll have a video review coming your way soon.

But I wanted to talk to you more today about the iThrive Diabetes docu-series.

Or more specifically, its host, Jon McMahon.

Jon is self described as morbidly obese and is a Type 2 diabetic with peripheral neuropathy.

Neuropathy, in case you were wondering, is when the nerve cells become so damaged that you lose sensation.

Jon recalls an event in which he’s hanging out with friends around a camp fire.  And, without knowing it, he completely roasted and charred his feet which had been sitting in proximity to the fire.  His toes and soles were severely burned, bleeding, blistered, and covered in sand.  But Jon couldn’t feel a thing because his nerve cells weren’t providing any feedback.

Burning or Swollen Feet? What Foot Pain Says About Your Health

I’ve heard people say that “the worst thing in the world” is stubbing your toe on the corner of a table.

Obviously, they’re embellishing (much like the makers of “What the Health”)…

But can you imagine a world in which you felt no pain at all?

You could touch hot stoves, cut yourself shaving, and slam your fingers in car doors without so much as a grimace!

At first blush, it sounds like an epic super power (a la Claire from the show Heroes)…

Heroes - Claire Bennet Photo (480266) - Fanpop

But in reality, you’d be a bloody, bruised, and broken mess in a matter of weeks.

It’s a great reminder to be grateful for EVERYTHING… including your pain.

Pain is a corrector, a catalyst, and a critical component for personal growth.

Be grateful for pain.

As an aside, Jon’s lack of physical pain does not make him immune to mental and emotional pain.

He gets completely vulnerable with one of his interviewees, revealing his deepest fear and anxiety.

Jon’s interviewed some of the top doctors and practitioners in the world pertaining to the topic of diabetes.  He’s become increasingly aware of the “HOW” to reverse and cure his diabetes.

Yes, it’s very possible!

But he breaks into tears wondering whether or not he actually “CAN”.

He knows that 90% of the time when he goes to the convenience store, he’s going to stop in and pick up some candy bars.

Best Candy Bar Ever - YouTube

He knows that candy bars are killing him.

But he doesn’t know if he can stop.

The most profound and emotional moment was when Jon states, “ I know diabetes is reversible and it can be cured.  But I also know that it claims a large percentage of victims who have it.  And I know, realistically, that I might be one of the ones that doesn’t make it…  I don’t know if I’m strong enough.”

My heart goes out to Jon.

He knows his life is literally on the line.  But his biology, his microbiome, and even his brain have been hijacked by “bad” bacteria who are calling the shots.

It’s not just Jon vs. the Snickers… 

It’s Jon vs. 10 TRILLION gut microbes demanding a Snickers.

What he’s also describing is a pattern of food addiction.

It’s not so much that Jon LOVES candy bars or gets a high from indulging in a Milky Way.  His body has actually been conditioned to send him intense craving signals to seek out those high calorie (albeit empty calorie) foods.

For millennia, our biology has been conditioned to take advantage of high calorie sources when they become available.  Carrying some extra fat may actually help you survive winters where food is less available.  Only in the last 100 years do we have abundance, rather than a scarcity of calories in our environment.

So, in essence, your body is prepping for the winter that never comes.

Winter Is Not Coming - Winter is coming - quickmeme

The psychology actually goes a lot deeper, too.

There are social factors working against you.

I happen to know more about health than the average bear.  On the rare occasion that I eat out, I can sound like a pretty pretentious S.O.B.

I ask my server questions, like “Is this salmon wild caught?… What kind of oil are you cooking this food in?  Could you substitute butter instead?  Can I get veggies instead of bread?  Can you grab me the check?… my date just walked out…”

You can sound like a jerk being so particular, but the way I figure it, a little spit in my food is less harmful than oxidized canola oil.

It gets worse on the holidays…  

Your Aunt Silvia will get all hot and bothered if you don’t at least try her homemade pecan pie.  Aunt Silvia expresses love through food.  So to reject the pie is to reject her love.  That should really be Aunt Silvia’s problem.  But you don’t want to be a jerk, so you make it your problem and try the pie.

AND grandma Agnus’s Marshmallow Surprise…  

AND your girlfriend’s snickerdoodles… 

AND your office colleague’s fudge brownies… 

It’s “the Holidays” after all!

You can start taking things seriously when New Year’s hits… or when your work settles down… or when your kids graduate middle school… or when the weather gets better…

And you continue to kick the can down the road until it’s 10 years later, you’re 30 pounds heavier, you’re pre-diabetic… and Wouldn’t you know it?… It’s “the Holidays” again!

How do you break the cycle?

1)      The first three days are the hardest. 

You’ve got to clean house.  A 3-day fast/clean-eating span is very doable, and yet very difficult.  Those 10 trillion “bad” gut buddies aren’t going out without a fight.

If you’ve been eating junk, you’re inherently going to crave more junk.

Understand you’ve got a battle ahead of you.

It’s going to suck.

But it’s going to get better.

The good stuff may not light up your senses like the Drake’s Coffee Cake you’re used to.

Drake. : dwarffortress

But start noticing the little things… more energy, more room in your pants, less heartburn, less headaches, less congestion, … less of things you may consider “normal”.

It will get better…

2)      Get educated. 

Start learning about what REAL health foods are.  If you trust your next door neighbor, you’ll switch to “whole grain pasta” which is actually a step in the wrong direction.

It’s ok to misstep.

It’s unacceptable not to at least seek and try.

Admittedly, this part is the hardest.  The volume of myths out there is absolutely absurd and the very reason that most people throw up their hands in frustration and give up on their health journey before it begins.  Subscribe to some of the email lists of leaders that resonate with you who are making a difference out there and pick up one tidbit, one tactic, and one recipe at a time.  (Dr. Mercola, Dr. Axe, The Food Babe, Wellness Mama).

3)      Don’t kill yourself for mistakes.

I spoke to a person who bought a Groupon to Bootcamp recently.  But she doesn’t want to start her journey until she knows her schedule is cleared and she can attend for 21 days in a row.  She wants to be “perfect”.

Worst. Strategy. Ever.

I’m not hatin… I’m actually just as bad.

I was conditioned to want perfection when I was in K-12.  “Why settle for a B when an A is available?”  “I know I got a 95% on that test, but why did I lose points on that one question?”

I believe in giving your best, but it’s easy to cross over into the perfection trap.

I seek perfection with my diet and it’s an ever-evolving beast. 

Read a new book….  Learn a new pitfall…  Adjust course accordingly. 

But sometimes the unexpected happens…

For instance, your brother shows up unexpectedly with a cheesecake he made from scratch that you “just have to try”.  I obliged and cut myself off a sliver.  My brother proceeds to leave… and left the cheesecake with me.

Why don’t you just leave a crack addict with a pile of crack?…

Chappelle's show memes, tyrone biggums crack

I’m not entirely sure whether my brother left that cheesecake out of love or as a means of sabotage…  What I do know is that I demolished half of a cheesecake in a matter of hours… one “sliver” at a time.

I feel like I sometimes do this with bad food on purpose.  I over-indulge subconsciously to make myself feel terrible so I’m reminded of why I eat clean in the first place.

Because I love to feel good! 

But it helped to see the documentary and realize that my ancestors would have polished off the entire cheesecake because when food is scarce, you “cram” in calories when they’re available and store them for fat to survive the lean winters.

Once again… there is NO “Winter” in 2018 ‘Merica.  We have to learn to adjust accordingly. 

But when you get bamboozled by a cheesecake, don’t give up on the rest of the week!  Start a fresh streak of clean eating and make a file in your brain under “Lessons Learned”.  Associate pain where there was once pleasure and keep on growing.

Don’t get paralyzed by the pursuit of perfection.

Imperfect action will always beat inaction.

Read that last line again!

Note:  “The Holidays” are not November 23rd through January 1st!  They are 3 days!  (Thanksgiving, Christmas, and New Years… perhaps more if you celebrate Hannakuh…)  People gain the most weight this time of year because they spend the better part of 2 months gorging.  Maybe not a big deal if you’re a pre-hibernation bear…   But if you’re seeking a pre-summer bikini bod… you can’t be eating like a pre-diabetic for 1/6th of the year!

4)      Be a 3%er.

Dr. Dan Pompa described in the series that there are 2 groups.

3%er’s and 97%er’s.

The 97%er’s hear reasons (both facts and fabrications) about why it’s hard (age, genetics, gender, circumstances, money, will power, family, friends, work, time…) and they accpet the obstacles as impossibilities.

3%er’s acknowledge the reasons other fail and CHOOSE to act differently.

“The problem is CHOICE.”  -Neo (Matrix Reloaded)

Choice… The Problem Is Choice | Random Musings Of An Idle ...

I’m not saying it’s easy.  If it were, those percentages would be flip-flopped.

But I believe anybody who makes the CHOICE to get up for early morning workouts can make the CHOICE to start winning the food game no matter how many reasons there are to fail.

You CHOOSE to pursue success.  Or you choose to be a victim.  There is no in between.

I’m working on a program that will better detail all of this for you so you don’t have to guess and test your way to success the same way I have over the last decade of inquisitive research.  I’m hoping to have that for you in the first quarter of 2018.

In the mean time, keep it simple.  Michael Pollan’s prescription is as follows:  Eat [REAL] Food.  Not too much.  Mostly plants.

Yes, there’s more to it.  But that’s a great starting place.

The rabbit hole goes far deeper than even I know.

So embrace the role of 3%er, and let’s enjoy the journey together.

I hope you had a Happy Thanksgiving! 

Remember, thanksgiving (aka gratitude) is not a once in 365 days event.  Practice gratitude daily, hourly…

Be grateful for pain.

Be grateful for joy.

Be grateful for love.

Be grateful for challenge.

Be grateful every day you wake up.  Because some day, you won’t.

Don’t postpone gratitude.

When you’re grateful for the good AND the bad… you become unstoppable!

God bless!



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.  😉

Image may contain: 10 people, people smiling, people standing, sky, outdoor and nature





CJ’s Book of the Week:  “The Confidence Gap” by Russ Harris


“Skedge” for 11/27/17-12/2/17

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)

Saturday: Core  (CJ)

St. Peters (Class Times:  Mon-Fri @ 5:30am ONLY & Satuday @ 8am)

Monday:  Lower (Derek)

Tuesday:  Upper (Derek)
Wednesday:  Core  (Derek)

Thursday:    Lower (Derek)

Friday:  Upper (Derek)

Saturday:  Core  (Derek)………. LAST DAY OF BOOTCAMP!!!  🙁


Get Bootcamp Xero HERE: 

Access to 15-minute, real time, eqipment free, follow along workouts…


CJ Thomas

Owner, Operator, & “CeejEO”

St. Louis Fitness Bootcamp

ph:  314-266-9729

email:  CJ@STLFitnessBootcamp.com


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