Nutrition | Supplements | Exercise | Meditation
** UPDATED 6/5/2019**
Breakfast: Quest Protein Bar, Coffee with Splash of Heavy Whipping Cream, Water, No Salt Unshelled Pistachios or No Salt Sunflower Seed Kernels (7am)
Lunch: Blueberry, Strawberry, Pineapple Fruit Salad, Piece of Cheese (Time Varies)
Dinner: 2 Boiled or 2 Grilled Chicken Breast, Steamed Asparagus or Steamed Broccoli (No Later than 7:30-8pm)
One Day Per week: Smoothie Fast- Coffee, Water and No Sugar Added Fruit Smoothie Only (Typically Wednesday or Thursday)
Weekends: Still try and Eat Clean, low in terms of Carbohydrates, but will eat a few pieces of Pizza or a Fried Food in small portions within reason
Breakfast: Quest Protein Bar, Coffee with Splash of Heavy Whipping Cream, Water, No Salt Unshelled Pistachios or No Salt Sunflower Seed Kernels (7am)
Lunch: Blueberry, Strawberry, Pineapple Fruit Salad, Piece of Cheese (Time Varies)
Dinner: 2 Boiled or 2 Grilled Chicken Breast, Steamed Asparagus or Steamed Broccoli (No Later than 7:30-8pm)
One Day Per week: Smoothie Fast- Coffee, Water and No Sugar Added Fruit Smoothie Only (Typically Wednesday or Thursday)
Weekends: Still try and Eat Clean, low in terms of Carbohydrates, but will eat a few pieces of Pizza or a Fried Food in small portions within reason
Excerpts from NewDayLive Article coming in June.
Do you also lift weights in addition to Boxing?
No. Only push ups, Planks and Leg Raises.
What Vitamins do you take?
Astaxanthin, MultiVitamin, Potassium, Alpha Lipoic Acid, Vitamin C
Tell us about your current Diet?
I am low low carb right now- lower calorie too.
Most days its Grilled Chicken, Broccoli and Nuts only.
I will fast for 24-48 hours once per week.
I mix it up depending on how I am feeling.
On the weekends I'll get my caloric intake up tho.
Do you also lift weights in addition to Boxing?
No. Only push ups, Planks and Leg Raises.
What Vitamins do you take?
Astaxanthin, MultiVitamin, Potassium, Alpha Lipoic Acid, Vitamin C
Tell us about your current Diet?
I am low low carb right now- lower calorie too.
Most days its Grilled Chicken, Broccoli and Nuts only.
I will fast for 24-48 hours once per week.
I mix it up depending on how I am feeling.
On the weekends I'll get my caloric intake up tho.
Let's take a look at an Anti Inflammation Diet of Derek Candelore, Pittsburgh, Pa. Updated for March 2018
(Everything organic)
Breakfast:
Plain oats
Unsweetened Coconut Milk
Walnuts
Blueberries
Strawberries
Cinnamon
-Drink-
Heated Low sodium Bone Broth with Tumeric and Black Pepper
Warm Filtered Water with Organic lemon
-Supplements-
Organic pure Vitamin C sublingual
Red Marine Algae
Saw Palmetto
Vitamin E
Selenium
L-Arginine 1000mg
Lunch:
Organic Apple + eat seeds (for Vitamin B15 & B17 benefits)
Organic banana
Low carb protein bar
String cheese
Dinner:
Non GMO grilled chicken
Steamed broccoli with sea salt and tumeric
Fresh steamed asparagus
Snack:
Chocolate Rice cake with simply Jif peanut butter
THIS IS WHAT WORKS FOR DEREK, FIND OUT WHAT WORKS FOR YOU.
(Everything organic)
Breakfast:
Plain oats
Unsweetened Coconut Milk
Walnuts
Blueberries
Strawberries
Cinnamon
-Drink-
Heated Low sodium Bone Broth with Tumeric and Black Pepper
Warm Filtered Water with Organic lemon
-Supplements-
Organic pure Vitamin C sublingual
Red Marine Algae
Saw Palmetto
Vitamin E
Selenium
L-Arginine 1000mg
Lunch:
Organic Apple + eat seeds (for Vitamin B15 & B17 benefits)
Organic banana
Low carb protein bar
String cheese
Dinner:
Non GMO grilled chicken
Steamed broccoli with sea salt and tumeric
Fresh steamed asparagus
Snack:
Chocolate Rice cake with simply Jif peanut butter
THIS IS WHAT WORKS FOR DEREK, FIND OUT WHAT WORKS FOR YOU.
DIET
Eat Clean - It all starts with Diet... There's no magic Pill, No Miracles, Gimmicks do not work -
Here is a list of clean food. This list is not intended for bodybuilders but for those who burn 600- 1500 calories via high intensity daily exercise.
* Foods seasoned with Ms. Dash
* Remember to drink a minimum of 3/4 gallon of water daily
* Remember that 60% of the body is water, the higher your sodium intake, the more water you hold, the more bloated you look and feel. The maximum daily sodium intake is 2,300.
* Bone Broth and Tumeric for gut health
| Protein |
Eggs (No Salt added)
Chicken Breast (Grilled, Broiled, Baked) Skinless, Boneless
Steak (Grilled, Broiled, Baked)
Turkey Breast (Low Sodium or No Salt)
Pork Chops (Grilled, Broiled, Baked)
Roast Beef (Watch Sodium)
Protein Bar (Low Carb)
Protein Shake (Low Carb)
Tuna
Fish
Cottage Cheese
Greek Yogurt
| Healthy Fats & Nuts |
* Coffee -try Heavy Whipping Cream with plain Black Coffee.... Amazing!
Avocados
Walnuts
Almonds
Pistacios
Almond Butter
Ground Flaxseed
Dark Chocolate (Small handful)
Chia Seeds
| Vegetables |
* Reminder, Salad Dressing can KILL an innocent Salad
Salads
Spinach
Broccoli
Kale
Asparagus
Carrots
Peppers
Brussels Sprout
Zucchini
Celery
Green Bean
| Fruit |
Lemon (Fresh squeezed into warm water first thing every morning)
Apple (Natural Sugars burn differently)
Blueberry
Strawberry
Banana (Eat half early in the Day)
Grapefruit
All other Fruits
| Carbs |
Oatmeal (Steel cut or Old fashion, not in a bag) Sprinkle Cinnamon + a squeeze of honey
Sweet Potatoes
Yams
Brown Rice (1 cup)
Here is a list of clean food. This list is not intended for bodybuilders but for those who burn 600- 1500 calories via high intensity daily exercise.
* Foods seasoned with Ms. Dash
* Remember to drink a minimum of 3/4 gallon of water daily
* Remember that 60% of the body is water, the higher your sodium intake, the more water you hold, the more bloated you look and feel. The maximum daily sodium intake is 2,300.
* Bone Broth and Tumeric for gut health
| Protein |
Eggs (No Salt added)
Chicken Breast (Grilled, Broiled, Baked) Skinless, Boneless
Steak (Grilled, Broiled, Baked)
Turkey Breast (Low Sodium or No Salt)
Pork Chops (Grilled, Broiled, Baked)
Roast Beef (Watch Sodium)
Protein Bar (Low Carb)
Protein Shake (Low Carb)
Tuna
Fish
Cottage Cheese
Greek Yogurt
| Healthy Fats & Nuts |
* Coffee -try Heavy Whipping Cream with plain Black Coffee.... Amazing!
Avocados
Walnuts
Almonds
Pistacios
Almond Butter
Ground Flaxseed
Dark Chocolate (Small handful)
Chia Seeds
| Vegetables |
* Reminder, Salad Dressing can KILL an innocent Salad
Salads
Spinach
Broccoli
Kale
Asparagus
Carrots
Peppers
Brussels Sprout
Zucchini
Celery
Green Bean
| Fruit |
Lemon (Fresh squeezed into warm water first thing every morning)
Apple (Natural Sugars burn differently)
Blueberry
Strawberry
Banana (Eat half early in the Day)
Grapefruit
All other Fruits
| Carbs |
Oatmeal (Steel cut or Old fashion, not in a bag) Sprinkle Cinnamon + a squeeze of honey
Sweet Potatoes
Yams
Brown Rice (1 cup)
MENTAL TRAINING
Try these 7 tips to help train your brain to stay positive:1. Daily Gratitude
1. “Gratitude is the fairest blossom which springs from the soul.” – Henry Ward Beecher Place your journal, a pad and pen or your phone with the gratitude app next to your bed each night. When you wake up each morning, make it a habit to write down at least three things you’re grateful for. It can be anything from family and work to a good nights rest or the morning sunrise – whatever is positive in your life deserves a little thank you note from your soul. When attention is focused on gratitude, that which we’re grateful for will expand.
If it’s difficult to think of something right away, realize that something JUST happened that you can be grateful for… you woke up today. Not everyone gets that opportunity.
2. Stay Centered Staying centered throughout the day will help keep you from being derailed by negative energy that tries to consume your confident, positive attitude. You can find balance in many activities, such as yoga, meditation, deep breathing, walking in nature or any other activity that puts your mind at rest. When you the mind ceases, the soul is allowed to speak. The calming energy produced from a good centering exercise surrounds the body, bringing about an unshakable spirit that will surely help you stay positive.
“Within you, there is a stillness and a sanctuary to which you can retreat at any time and be yourself.” – Hermann Hesse
3. Stay Active The adage “An idle mind is the devil’s workshop” couldn’t be more true. When the mind is focused on completing the day’s schedule successfully, negative energy is powerless. Now you may ask “but what about the external shocks from other people or experiences that go sour?”
There are always things that may come up when you are staying active and focused on positively completing your day, but that’s where the other exercises like staying centered are ultimately going to help you stay positive throughout.
4. Eat, Drink Well & Sleep Well It has been known for hundreds of years that our intake of food, water, and sleep can greatly affect our mood and mental health. A study has found that just vitamin deficiencies alone can cause declines in mental health that can lead to stress, anxiety, depression, addictions and other psychological disorders.
Use this article and vitamin reference to learn how to use food to stay positive
And when it comes to sleep, evidence suggests that when people are sleep deprived, they feel more irritable, angry and hostile. Sleep tight rather than stay up all night and you’ll be feeling happier, more friendly, and more refreshed each day. Little tweaks and additions to your routine like these can make a big difference. Eat whole foods, drink lots of water, and sleep 8 hours or more as often as you can.
5. Help others Sometimes, the best way to help yourself stay positive throughout the day is to help others stay positive as well. When others are down, that’s when they need positivity the most. Instead of avoiding their negative energy in fear of it spreading to you, jump in head first with your positive mindset and help shine the light to brighten their day! You will leave the situation knowing that you have created a ripple effect and multiplied the positive energy in your environment, and this energy will return to you ten fold.
6. Subconscious re-training and inner healing work Sometimes, to have a positive experience on the outside, we have to uncover and release the past negative experience trapped on the inside. Exercises like tapping, affirmations, NLP and mirror work are all great places to start. The journey of discovery from within has the ability to heal the original wound that could have been created from our childhood, a bad relationship, or a traumatic experience.
“The fact is, you can transform your life. You really do have that power.”
When the affected area is showered with love and positive energy, the emotional wound can be healed and the fear released. This work will help you not only attain a true positive mindset without facade, but make it easier to maintain one moving forward.
7. Follow your passion One of the greatest things you can do to stay positive throughout each day is to make sure you’re doing what you LOVE! If your job or hobby involves something that makes you feel guilty, or something that takes you further from where you desire to be in life, it’s time to switch it up.
Write down three things you love to do, followed by three positive changes you’d like to see in the world. Compare this to your current lifestyle and see how they match. Being in alignment with what your soul calls for is one of the most important aspects of staying positive throughout life – trust us, it makes it a WHOLE lot easier!
Practice these 7 exercises to retrain your brain to stay positive through any challenge and live a life you truly desire!
1. “Gratitude is the fairest blossom which springs from the soul.” – Henry Ward Beecher Place your journal, a pad and pen or your phone with the gratitude app next to your bed each night. When you wake up each morning, make it a habit to write down at least three things you’re grateful for. It can be anything from family and work to a good nights rest or the morning sunrise – whatever is positive in your life deserves a little thank you note from your soul. When attention is focused on gratitude, that which we’re grateful for will expand.
If it’s difficult to think of something right away, realize that something JUST happened that you can be grateful for… you woke up today. Not everyone gets that opportunity.
2. Stay Centered Staying centered throughout the day will help keep you from being derailed by negative energy that tries to consume your confident, positive attitude. You can find balance in many activities, such as yoga, meditation, deep breathing, walking in nature or any other activity that puts your mind at rest. When you the mind ceases, the soul is allowed to speak. The calming energy produced from a good centering exercise surrounds the body, bringing about an unshakable spirit that will surely help you stay positive.
“Within you, there is a stillness and a sanctuary to which you can retreat at any time and be yourself.” – Hermann Hesse
3. Stay Active The adage “An idle mind is the devil’s workshop” couldn’t be more true. When the mind is focused on completing the day’s schedule successfully, negative energy is powerless. Now you may ask “but what about the external shocks from other people or experiences that go sour?”
There are always things that may come up when you are staying active and focused on positively completing your day, but that’s where the other exercises like staying centered are ultimately going to help you stay positive throughout.
4. Eat, Drink Well & Sleep Well It has been known for hundreds of years that our intake of food, water, and sleep can greatly affect our mood and mental health. A study has found that just vitamin deficiencies alone can cause declines in mental health that can lead to stress, anxiety, depression, addictions and other psychological disorders.
Use this article and vitamin reference to learn how to use food to stay positive
And when it comes to sleep, evidence suggests that when people are sleep deprived, they feel more irritable, angry and hostile. Sleep tight rather than stay up all night and you’ll be feeling happier, more friendly, and more refreshed each day. Little tweaks and additions to your routine like these can make a big difference. Eat whole foods, drink lots of water, and sleep 8 hours or more as often as you can.
5. Help others Sometimes, the best way to help yourself stay positive throughout the day is to help others stay positive as well. When others are down, that’s when they need positivity the most. Instead of avoiding their negative energy in fear of it spreading to you, jump in head first with your positive mindset and help shine the light to brighten their day! You will leave the situation knowing that you have created a ripple effect and multiplied the positive energy in your environment, and this energy will return to you ten fold.
6. Subconscious re-training and inner healing work Sometimes, to have a positive experience on the outside, we have to uncover and release the past negative experience trapped on the inside. Exercises like tapping, affirmations, NLP and mirror work are all great places to start. The journey of discovery from within has the ability to heal the original wound that could have been created from our childhood, a bad relationship, or a traumatic experience.
“The fact is, you can transform your life. You really do have that power.”
When the affected area is showered with love and positive energy, the emotional wound can be healed and the fear released. This work will help you not only attain a true positive mindset without facade, but make it easier to maintain one moving forward.
7. Follow your passion One of the greatest things you can do to stay positive throughout each day is to make sure you’re doing what you LOVE! If your job or hobby involves something that makes you feel guilty, or something that takes you further from where you desire to be in life, it’s time to switch it up.
Write down three things you love to do, followed by three positive changes you’d like to see in the world. Compare this to your current lifestyle and see how they match. Being in alignment with what your soul calls for is one of the most important aspects of staying positive throughout life – trust us, it makes it a WHOLE lot easier!
Practice these 7 exercises to retrain your brain to stay positive through any challenge and live a life you truly desire!
WORKING OUT
Today's gyms are filled with Fad Workouts and "Safe Space" Gyms offering Donuts and Pizza with excuses for being lazy to "relaxing on a Barre" type of workouts... And even the ridiculousness of more Women and Girls doing heavy squats and deadlifting that ends up building bulky unattractive (In our opinion) muscle then wondering why they look pudgy instead of lean and fit...
Here's the answer to adding variety to your lazy workouts and chiseling out your physique..... DO MORE SPRINTS!!
Instead of that brisk, hour and a half jog or walk. Try 30 minutes of high intensity, interval sprinting and watch the fat MELT off your body...
Here's the answer to adding variety to your lazy workouts and chiseling out your physique..... DO MORE SPRINTS!!
Instead of that brisk, hour and a half jog or walk. Try 30 minutes of high intensity, interval sprinting and watch the fat MELT off your body...