Simply Human -- Monday

I'm going to start updating this "Daily" page again since a lot of folks are wondering just what I'm eating and how I'm moving on the AltShift protocol. Don't know what AltShift is? Go to the home page and click the banner on the top of the page. 


AM -- woke around 6:30 (got to bed around midnight last night -- a little off from the time zone change)

PM -- got in bed around 10 PM // did a 10' "deep sleep" session on the Brain Wave app, asleep by 10:30 PM


NUTREINCE first thing upon waking and PM dose at night (click on link and use $10simplyhuman to get $10 off)

coffee, black -- no fat in it since this is Day 3 of 3Shift.

post workout -- shake = frozen bananas, frozen mangos, strawberries, protein, water and ice

dinner -- white rice, sweet potato, frozen banana, watermelon, cantaloupe

snack -- nonfat, plain yogurt with protein powder and frozen cherries


"Lucy Hendricks" breathing warmup

4x5 power clean from blocks (135, 155, 165, 165)

4 x 8+8 push jerk (snatch grip, behind head) + overhead squat (75, 85, 95, 95)

4 x floor press + plyo pushup (165 all sets -- 8 plyo pushup)

4 x 16 shoveling with sandbag

10' breathing/mobility

took a walk with family -- my oldest rode her bike, she just learned


  • really had a great time at the Jassa Retreat this weekend
  • Cowboys won 
  • not having to worry about wind blowing my hair out of control since I cut it short (haha)
  • had a good workout
  • talked to a buddy fot about 45 minutes who is ready to get healthy
  • walk with family tonight