January 25, 2013



Please help us welcome back Vince Kong: Former coach at RXD, Competitor and Friend


We have all heard that breakfast is the most important meal of the day, but did you know that when it comes to weight loss your breakfast choice can set you up for success or failure?

Those of you still clinging onto your cereal, toast and juice in a morning are sabotaging your health and are by no means aiding your body’s fat loss.  All this high processed carb and sugar breakfast is doing is causing your insulin to spike, turning your body into a fat storing machine and making you tired… hardly the ideal start to the morning.  You should be eating 30 grams of protein within 30 minutes of waking, along with low glycemic carbs such as veggies.

  • A high processed carbohydrate and high sugar breakfast spikes insulin levels
  • Insulin causes the body to store fat
  • This type of breakfast can actually leave you hungrier!
  • Remember the 30/30 RULE, 30 grams of protein within 30 minutes of waking.

Learn more about breakfast choices and everything related to nutrition at:


Starting February 19th.

Register on the Zen Planner Events page.

Strength WOD:

Three sets of:

Push Press x 3-5 reps

Rest 2 minutes

Conditioning WOD:

Three sets for max meters/reps of:

2 Minutes of Rowing

(Rest 60 seconds)

2 Minutes of 135/95 lb Ground to Overhead (Clean AND Jerk or Snatch)  Keep good form.

(Rest 60 seconds)