Training Board is…

Training Board is basically my gym notebook.

In theory, I can also blog in a more public spirited way about weightlifting, nutrition, weight loss, etc. But mostly, I just use this blog to track my workouts. And surfing.

If anything I have posted seems useful to you, let me know with a comment.

About Me

I'm a level I "sports performance certified" USAW coach, and I train, and work as a trainer at Asheville Strength and Conditioning, a great little gym here in Asheville, N.C.

I work with clients who want to get strong and fit, and am especially happy with helping older or detrained individuals.

My own training now is more focused on developing strength and using basic lifts and classic strength and conditioning techniques. A lot of the older portions of this blog deal with CrossFit and reflect my journey into fitness self-awareness. I first discovered CrossFit, back in late 2008. I learned a lot from CrossFit's "fitness as sport" model of training -- and benefited tremendously from training with my friends at CrossFit Asheville -- and furthermore I must credit my interest in CrossFit for opening my eyes to the larger world of training for strength athletics, Olympic-style weightlifting, powerlifting, and other arcane approaches to moving the Iron around.

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Recipes • August 18, 2009, at 9:11 pm

The perfect 3 block paleo-zone breakfast

2.5 oz. Nova-lox style smoked salmon, and 1 banana.
19g Protein, 9g Fat, 25g Carbohydrates.

What makes this so perfect? Well, it’s quick to prepare and easy to digest, making it a perfect pre-workout meal. And the salmon is filled with heart-healthy anti-inflammatory Omega-3 fatty acids. It supplies plenty of fuel for your WOD, helps activate fat burning pathways, and stimulates the creation of positive eicosanoids.

In comparison, two eggs have less protein, more saturated fat, far less or no Omega-3, and too much of the pro-inflammatory Omega-6 fatty acid known as arachidonic acid; this is a so-called “essential” fatty acid — but our bodies can produce plenty of it themselves. For humans, Omega-3 is the true “essential” fatty acid we cannot synthesize ourselves.

Pick your lox with care

Lox can be expensive and not all smoked salmon is created equal. You can sometimes find a much better deal on lox at a store like Sam’s Club or CostCo, but look at the package first. You want a lox with a minimum of 7 grams of protein per ounce, and no more than 1 gram of carbs per ounce. The best lox has less than one gram of carbs per serving, i.e. it has 0g carbs.

Some people say smoked salmon is too expensive. But I buy “smoked salmon trim,” which is much cheaper than the premium lox, like, 4x cheaper. I get my lox trim for $7.99 per pound at a health-food store. That’s $1.25 per breakfast, and my one pound package lasts 6 days. That’s not too bad!

3 comments to The perfect 3 block paleo-zone breakfast

  • Mike Peterson

    You came up fist in my search. Very cool. I am glad to have someone else to geek out on this stuff with.

    I have noticed that my willpower breaks down with Alcohol. Ended up having a little ice cream and desert tonight. Have not done that in a long time. No worries as long as the cheating does not become the norm.


  • What about the super high sodium content of smoked salmon? Isn’t that a pretty big problem?

    • It hasn’t proven to be a problem for me. But some people may need to watch sodium content. I am a bit of a contrarian in dietary matters; saturated fats, sodium, cholesterol, I don’t worry too much about them.

      Orthodox “paleo” diets don’t include added sodium, and so, smoked and cured meats are excluded. That wasn’t something I knew about when I originally posted this note.

      One thing I am curious about though, is that I saw a lecture by Loren Cordain in which he claimed that high sodium has been implicated in insomnia, which IS a problem for me. He suggests eliminating added salt and seeing if that doesn’t address sleep issues; it’s not something I am ready to try yet.

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hi mom!