4 Minutes with Bill

Rucking Basics - 4 Minutes with Bill Russell - CrossFit Cleveland - Episode 6  

In this episode, I talk about the concept of rucking, a simple but very effective form of cardio exercise. Rucking can also be a more intense experience by adding additional exercises mixed along the way. It's great as a solo or adventure, and even better as a group outing.  

RUCK•ING [VERB] // Walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character -- and builds it, too.  

"Cardio for people who think running sucks" - Goruck 

Rucking 101 - Goruck.com - https://www.goruck.com/rucking-101  

More on the Rucking trend from Men's Health - https://www.menshealth.com/fitness/a19515616/top-fitness-trend/  

Full video available at https://www.crossfitcleveland.com/rucking-4-minutes-with-bill-russell-episode-6/

https://youtu.be/u_TrKI5-8H0

Adding a strength day to your existing workout routine can help you increase your overall fitness level and may slow the aging process. Learn to properly perform squats, deadlifts and presses with a barbell and heavy dumbbells. Take your First Step to a better you.  Schedule a meeting with a coach to talk about how we can help you reach your health and performance goals. www.crossfitcleveland.com/firststep

Eating Healthy Fats - 4 Minutes with Bill - Episode 4

Hi. Welcome to another episode of 4 Minutes with Bill.  Today we’re going to talk about eating healthy fats as part of your regular diet. We may go a little over 4 minutes today, but I think it will be worth it.

About once a year I use MyFitnessPal to track my macronutrients, that is the mix of carbohydrates, fats and protein in the food and drink I consume. It always comes back pretty much the same, I eat a fairly high amount of dietary fat, typically 50% of my daily calories. Next is protein at about 30% and carbs at about 20%. Those carbs are mainly fruits and vegetables with some whole grains, and I avoid processed/refined sugar like it’s poison.

I don’t consider myself a low carb eater, and certainly not Keto. I have a high ‘healthy fat’ diet with lean protein and mostly non-processed carbs and virtually zero added sugar. I do drink alcohol, but only distilled spirits - rarely with any sugary mix. Eating this way allows me to keep my weight under control at all times, even through the holidays. I eat when I’m hungry, and I can do that because I keep my insulin levels under control. I attribute that to my ‘high healthy fat’ diet and NO added SUGAR.

So what are the healthy fats.  Let’s talk about what I eat;

I regularly eat our homemade mayonnaise made with locally farmed eggs and olive oil, typically 1-2 tablespoons a day mixed in my meals as a dipping sauce or salad dressing.

I have a link to a video/recipe on how we make it, you’ll find it in the comments section below, or you can Google Bill & Staci’s paleo mayonnaise and you’ll find it.

Find the mayonnaise video recipe here Bill & Staci’s Paleo Kitchen - Homemade Paleo Mayonnaise

I love avocados, they’re one of the fattiest fruits around. They are mostly monounsaturated fat and they also contain a decent amount of fiber and vitamins, particularly potassium.
Almonds and macadamia nuts are also regulars. Almonds are close to my ideal macro ratio, 60 fat, 20 carb, 20 protein. They are great for snacking, I’ll usually add a little added protein like beef jerky or grilled chicken, which we always seem to have around.
I cook primarily with coconut oil. I also put it in my coffee every morning. Odd as it may sound, sometimes I eat it right off a spoon. It’s a great source of energy. Your body can use it almost as fast as sugar, but without any insulin level spike. Recently I started intermittent fasting, or better labeled ’time-restricted eating”, where I go 12-14+ hours overnight without eating. I don’t consider adding coconut oil to my coffee to be breaking my type of fast, and it makes it much easier to go a couple additional hours before my first meal.

Eggs, fatty fish like salmon, and a little cheese are also on my list of favorites.
We’re careful to buy only locally farmed eggs and traceable sourced salmon, usually from Whole Foods.

Find the mayonnaise video recipe here Bill & Staci’s Paleo Kitchen - Homemade Paleo Mayonnaise


10 Super Healthy High Fat Foods. https://www.healthline.com/nutrition/10-super-healthy-high-fat-foods

You can find the video on https://www.crossfitcleveland.com/4-minutes-with-bill-2-beginners-guide-to-food-prep-with-bill-russell-crossfit-cleveland/ Years ago my wife Staci and I used the term "Stop Eating Crap - Eat Real Food" as our motto when it came to cleaning up your eating habits. Simply eliminating or cutting way back on added sugars, cheap vegetable oils and highly processed foods from your diet was our primary recommendation to start improving your nutrition. It helps to prepare your food in advance so that you have good food choices for all or most of yoru meals each week. Weekly food prep can be a daunting and time consuming task, but it's well worth it. In this video, I have a couple simple suggestions to get you started with a minimal amount of work, while keeping the cost as affordable as possible.  These suggestions are also good for those you are veteran food-preppers during weeks when they simply do not have enough time for their normal cooking routine. We take 3+ hours together every weekend to prepare healthy food in order to build meals both in advance and ‘on the fly’ for the entire week. That's too much for most people to start off with, so we recommend taking it in small steps. Start with cook and/or purchasing several healthy lean protein sources.  It's easier and less expensive to come up with side dish choices and add your prepared protein choice to each meal. Once you get in this habit, you can start to prepare a side dish or two each week, and slowly increasing until you are able to prepare everything you need for the week yourself. The attached PDF lists out an example of a typical week's worth of food that we prepare in advance.  Bill & Staci's Weekly Food Prep Example If you want to see how easy it is for me to pack a breakfast and lunch before I leave the house, watch this episode from Bill & Staci's Paleo Kitchen on why to prepare food in advance.

You can view the VidCast on YouTube https://youtu.be/Sj_zJQNGGW4

4 Minutes with Bill - Episode 1, with Bill Russell of CrossFit Cleveland in Rocky River, OH.  

A podcast / Vidcast with brief actionable tips on improving your overall health and fitness through proper exercise and better eating habits, with a daily focus on getting 7-9 hours of sleep.

I finally got my new Podcast/Vidcast, "4 Minutes with Bill", started this week after months of talking about it offline. I recorded a trailer episode on Monday and finally recorded Episode 1 today.

If you’re not a fan of podcasts that start out with 10-15 minutes of ‘Bro Talk’ and then spend most of their hour babbling about everything other than the subject they headlined, here’s my offering.

Short, concise tips to make you feel better, look better and work/play better. I expect a major bias towards ways to improve your eating habits, with health and fitness tips mixed in. I’ll throw in some small business start-up and operation topics as well.

Episode 2 will be about weekly food prep, with tips on how to get started preparing healthy meals in advance so that you always have good food choices. Stay tuned.

I promise I'll get better and not look and sound like such as dork on future episodes ;-)