Kitchen Makeover Questionnaire

 

Kitchen Makeover Questionnaire                  JaxAllenFitness

 

Name: ________________________ Date: _________________________

 

There’s a fundamental law of human nutrition that goes like this:

If a food is in your possession or located in your residence, you will eventually eat it.

(Whether you plan to or not, whether you want to or not, you’ll eventually eat it! Trust us.)

Therefore, according to this important law of human nutrition, if you wish to be healthy and lean, you must remove all foods that aren’t part of your healthy eating program and replace them with a variety of better, healthier choices.

How do you know which foods have got to go and which foods can stay? Simply answer the questions below by selecting the response most appropriate to your situation.

Once you’ve completed all the questions, your score will be calculated. And remember, be honest.

You’re doing this exercise to find out whether your kitchen is in good shape.

 

KITCHEN MAKEOVER QUESTIONNAIRE

 

QUESTIONS: RESPONSES AND SCORING

 

1. Do you have the following items in your kitchen?

  • Good set of pots and pans
  • Scale for weighing foods
  • Good set of knives
  • Sealable containers for carrying meals
  • Spatula
  • Small cooler for taking meals to work
  • Blender
  • Shaker bottle for drinks and shakes
  • Tea kettle
  • Food processor

 

a) I have all of them. (–5)

b) I have more than half of them. (–2)

c) I have less than half of them. (+2)

d) I don’t have any of them. (+5)

 

 

2. Do you have the following items in your pantry?

  • Whole oats
  • Extra virgin olive oil
  • Quinoa
  • Vinegar
  • Whole-grain pasta
  • Green tea
  • Natural peanut butter
  • Protein supplements
  • Mixed nuts
  • Fish oil/algae oil supplements
  • Canned or bagged beans
  • Green foods supplements

 

a)     I have all of them. (–5)

b)     I have more than half of them. (–2)

c)      c) I have less than half of them. (+2)

d)     I don’t have any of them. (+5)

 

 

 

 

3. Do you have the following items in your fridge or freezer?

  • Extra-lean beef
  • At least four varieties of fruit
  • Chicken breasts
  • At least five varieties of vegetables
  • Salmon
  • Flax seed oil
  • Omega-3 eggs
  • Water filter
  • Packaged egg whites
  • Sweet potatoes
  • Real cheese
  • Tempeh

 

a)     I have all of them. (–5)

b)     I have more than half of them. (–2)

c)      I have less than half of them. (+2)

d)     I don’t have any of them. (+5)

 

 

4. Do you have the following items in your pantry?

  • Potato or corn chips
  • Chocolates or Sweets
  • Fruit or granola bars
  • Soft Drinks
  • Regular or low-fat cookies
  • Regular peanut butter
  • Crackers
  • At least four types of alcohol
  • Instant foods like cake mixes and mashed potatoes
  • Bread crumbs, croutons, and other dried bread products

a) I have all of them. (+5)

b) I have more than half of them. (+2)

c) I have less than half of them. (–2)

d) I don’t have any of them. (–5)

 

DATE………………………….  FILE……………………..  INITIAL……………………..

How to SMASH the Turkish Get Up….

 

 

How to Smash the Turkish Get Up….

We will be this training cycle… so do your home work !!  We’ll use the small (but deadly Olympic med Balls) or Power Bags… I will have some smaller hand weights ready too.. we all have to start somewhere, right?.  It’s important to go for good form/technique for this exercise.  NO rolling, NO swinging, NO bouncing. (Boys, I’m watching!)

Control and accuracy will do it for you.

 

We’ll break down the movement into 3 parts and then put them all together. This will challenge your core, shoulder, hips and knee mobility and stability.

 

Don’t panic week 1 is our chance to LEARN new moves and better technique!!

Broken into three steps, learning it becomes much easier.

Get Ready:

  • Start in the fetal position, weight held with two hands very near your chest.
  • While using your hands to push the weight up and your right arm is stretched out overhead, roll onto your backside.
  • Straighten your left leg in front and stretch out your left arm in a 45 degree angle from your abdomen.
  • Bend your right knee, resulting in your right heel being near your right glute.

Step 1-Bottom Component: Shifting from lying down with back against the floor to hips against the floor.

  • While keeping eyes on the weight that you are holding over your head, push through the heel of your right foot as you shift in a diagonal trajectory onto your left forearm and hip.
  • Next, shift onto your left hand with your shoulders back and down.

Tip: Does this segment seem too hard? If so, you likely are weak in your core.


Step 2-Middle Component:
Shifting from having your hip on the floor to a lunge stance.

  • Activate both of your shoulders and lift your hips as you sweep your left leg under you and do a sideways swipe with your left foot.
  • Straighten your trunk to square your body into a lunge stance, making sure that you keep your forward knee and ankle in alignment.

Tip: Does this segment seem too hard? If so, it is likely that you have instability in your shoulders and core, as well as have limited mobility in your hips.

Step 3-Top Component: Shifting from lunge stance to standing erect.

  • Push into the heel of your forward leg (right leg in this rep) and stand up so that your feet are side by side. As you do this, concentrate on reaching the weight that you are holding over your head.

Tip: Does this segment seem too hard? If so, you likely have weakness in your lower body and are unstable in your knees and hips.

The Turkish Get-Up in Reverse:

  • Take a step back with your left leg so that you end up in a reverse lunge, and drop your hips into the split-kneeling stance (your knee should just barely touch the floor). Carefully reverse the whole motion from the third to the first component until you end up in the beginning position.

This IS a complicated exercise, but if you take it step by step, it will seem simpler.

 

See you Monday morning – energized – recovery shake  / energy drink in hand.

 

Jax Allen

Thanks to Justin for technical definitions/descriptions xx