Back in the Paleo Challenge

Well, it is that time of year again. The Paleo Challenge is upon us at Nor Cal Strength and Conditioning. Time to knuckle down, avoid all of the carbs possible, and really focus on maintaining a rigorous work out and eating right. For me, the goal is to win. Pure and simple. I have come a long way, but I still have a lot of fat to lose and muscle to build. So, really watching what I eat. Trying to work out a minimum of 4 days a week. Trying to get more sleep. And swallowing a lot of fish oil pills.

Given it makes me even more accountable, I am going to start posting my daily food intake again.

Sunday

5 turkey sausage
2 chicken breasts
Chicken and Shrimp Gumbo *See Recipes
Monday

Bkfst: 5 turkey sausage
Lunch: Chick/Shrimp Gumbo * See Recipes
Snack: 3 slices of deli meat
Dinner: Bbq chicken

Tuesday

5 turkey sausage
3 Brauts
3 slices of deli turkey w pesto
Pork tenderloin roast

Can anyone volunteer their time for a few hours?

Friends: I need help:

My friend Lou Mars, who is an unbelievably talented drummer and performer, is attempting to break the Guinness World Record for Marathon Drumming starting next month on January 14, 2010, by drumming continuously for more than 120 hours, (he gets a 5 minute break per hour). Besides besting the record, the goal of this event is to raise money, secure donations of musical equipment for use in public schools, and to raise awareness for the need to bring music classes back to the public classroom. Due to Lou's deep connections in the music industry, we have a number of instrument manufacturers and retailers donating and matching contributions. We have a number of national and international media, including VH1, poised to carry portions of the attempt live.

Everything is coming together nicely, but what we need are volunteers here in the Chico area to serve as witnesses and timekeepers. These volunteers will work in shifts of no more than 4 hours in length, to document the world record event under the Guinness rules. So if you can spare a few hours of your time to serve as a witness or timekeeper anytime between January 14 through January 20th, please email or send me a message so I can get you on the list.

Thanks a bunch, Dave, (please see link below for more info).

http://www.loumarsdrums.com/worldrecord/index.html

Answer to Anonymous

Anon:

Rather than just give you some case citations with a bunch of legalese, (that may or may not make sense to you), I figured giving you some authoritative articles, investigation services, monographs, and reports from 3rd parties would help you understand this evolving field. There are also a number of books that have been written on the subject, especially in the HR and Business Management field that you can pick up from Amazon. For a good introduction, that is not in legalese, try Nolo Press. One of the citations below is from the author that wrote their book for California.

A couple of investigation services:

http://www.diversifiedriskmanagement.com/investigations/workplace-violence.html

http://www.merrills-investigations.com/Workplace-Violence-Investigations.html

An overview on the subject and related issues out of UC Berkeley School of Business Management

http://are.berkeley.edu/APMP/pubs/lmd/html/summer_94/previol.html

A leading expert in the field, and her book:

http://workplaceviolencenews.com/books/books-2008/the-essential-guide-to-workplace-investigations-how-to-handle-employee-complaints-problems/

Cal OSHA Guidelines

http://www.dir.ca.gov/dosh/dosh_publications/worksecurity.html

Article giving overview of Federal Case Law

http://www.workviolence.com/articles/corporate_liability.htm

FBI National Study of Workplace Violence

http://www.fbi.gov/publications/violence.pdf

Article on recent developments for Employer Liability for Workplace Violence

http://www.liabilityconsultants.com/article.htm

California Specific Article on Employer Duties to prevent workplace violence

http://www.mediate.com/articles/larsen.cfm

Still losing inches

Wow, been a long time since I posted. While the frequency of my work outs has diminished, (which I need to seriously rededicate myself to), I have been doing well on my Paleo Diet. Doesn't mean I don't "cheat" now and again, but overall, while I don't seem to be losing a lot of weight, my waist is still going down. A year ago, I was given some shorts that were size 38 waist. I was wearing 44s at the time. I have tried them on occasionally since, hoping I would fit into them. Well today, they finally fit. So that is a total of 6" off my waist since January.

Dave's Paleo Recipes

I decided to make my Polynesian Beef Tip Stew today, and realized that I had given away all of the printouts I had made of the recipe, so I came here to my blog to reprint it off. Surprisingly, I had a heck of a time finding it buried amongst all of my other ramblings and recipes. So I decided to make a new blog, Dave's Paleo Recipes, where only the recipes are going to be posted. This will hopefully help us all be able to find them quicker and easier.

Please see the link in the upper right hand corner under Healthy Links.

Dave

Wow, been a while since I last posted

Wow, been a while since I last posted. I have been really busy, and then more recently sick with a lung infection. So working out has been very sporadic. I have been continuing to eat well on my Paleo diet, and even with the loss of consistent exercise, I have continued to lose some weight, (albeit at a snail's pace).

Today when I did work out, I weighed 262 lbs, =), which is 4 lbs less than my last official Thursday weigh in. At 2 pounds a month, my goal to reach 250 lbs may take a little longer than I hoped, but at least I am still moving in the right direction.

Rob Wolfe has really been pushing me to up my intake of fish oil capsules. He has found that the fish oil has really helped him lean out. So I am trying to up my intake to 10 to 12 a day. I will let you know how that works for me.

Hope all of you are doing well.

Dave