Rich Wood 7

Food is Fuel

A Journey Through Weight Gain, Weight Loss, Diabetes and Lifestyle Change

Many people have asked me what my diet is and what my workouts consist of. My goals are to have the physique of a fighter.  I want to be lean, fast, and have definition throughout my body.  I don't want to be bulked up like a bodybuilder.   I am a huge mixed martial arts fan, and I am inspired by the type of workouts that MMA athletes do.  Because I train in Jiu Jitsu and Kenpo Karate, I had specific ideas on how I wanted my workouts to be. When I first met with Debbie Portell, my nutritionist and one of my trainers, those were my goals – to eat and train like a fighter.  I love having the knowledge about fighting, but have no desire to fight anyone.  My workouts with Debbie are designed to keep my body toned, and to keep my cardio level very high.  My time on the treadmill is 20 minutes, 4x a week.  Is there any reason why you couldn’t get on a treadmill for 20 minutes a few times a week?  I workout with Debbie 2-3x a week and those sessions consist of leg training, upper body, and overall conditioning. 

My diet starts every morning with 8oz of water, 3-4 handfuls of kale, 2-3 handfuls of spinach, 7 frozen unsweetened strawberries, and a splash of lemon.  These ingredients are blended up into a green drink.  I drink that while I am cooking one whole omega 3 egg, with one egg white.  Those are cooked in grape seed oil, or coconut oil.  That is how I have started every morning for the past 10 months.  I have never felt better, and it’s one of the steps in how I lost almost 100lbs.  Three hours later I will have a protein shake.  More on my diet later.

Debbie’s job is to help me maintain my weight through diet and weight training. 

I also have a strength and conditioning coach, Wes Richards.  Wes is an amazing athlete and trainer.  He is a wrestler and jiu jitsu practitioner, and we do MMA style workouts that are a straight 30 minutes that focus on speed, power, and agility.  Honestly, look at your life and tell me you can’t get yourself to the gym for 30 minutes?   Wes has me doing things in my workout that I physically couldn't do when I was 21, but am able to do now at 46.  This is not a commercial for Powerhouse Gym, but the place is very unique because they have put together a staff that no matter what your fitness interest is, they have someone that can help you.  If you want to become a better soccer player, hockey player, baseball player, a serious bodybuilder – or just want to lose the last 15 lbs that you're having trouble taking off, they have someone on staff that is well suited for your specific goals.  Wes and I share the same passion for MMA, so he caters my workouts to exactly what I want.  My workouts are very tough, but that is what I asked for.  Debbie and Wes deliver it every time we get together. 

The rest of my diet is very simple.  It consists of chicken, turkey, fish, and an occasional steak.  The rest of what I eat is vegetables.  That is it.  Those five things and that is it.  I am very dedicated and determined when it comes to my health and fitness.  I don't believe in cheat days.  Everyone’s diet is different because your goals may be different, and meeting with a nutritionist will help you accomplish those goals.  The things that Debbie Portell has taught me about nutrition have had more impact on me than any workout I have ever done.  My energy level and my sleep patterns have never been better due to my diet.  Debbie has helped save my life, and made it better.  By my own choice I eat no dairy – which ended up being one of the most beneficial things I have ever done.  I eat no sugar.  I only grill or bake my food.  There are many different recipes to make all this stuff interesting.  I never ate salads or vegetables.  Now they are part of my everyday life. 

Your goals may be very different than mine.  You have to find the right people that will set up the proper nutrition and workouts for you.  I am so fortunate that I found the ones that work for me all under the same roof.  Debbie, Wes, and Sid Gee have all improved my life.   Don't be afraid to reach out and get the help you want. 

Food for Thought:

"The dictionary is the only place that success comes before work." ~Vince Lombardi

Rich Wood