Kitchen Junk and Body Hammer


Mostly I’m on vacation until the third week of September, this being our anniversary month and all, but I’m wanting to hit two things since next week we won’t be near the internet and I may not get a newsletter out. This might be a bit long but the workout at the end will make it worth it.

First comes some help with bad habits of the kitchen variety and then comes a pounding workout – the BODY HAMMER – in case you need to punish yourself for bad kitchen stuff, guilt being a sometimes worthwhile motivator. So, look at our study of your Kitchen Junk and then, if your conscience leads you, go for the workout below.

As an aside, I’m still not sure why I use RED for the workouts but there you are.

Kitchen Junk

Have you noticed that most of your bad habits came from a string of little, soft choices – where you made the wrong choice?

If your wrong “soft little choices” have created some bad habits, isn’t it time to put some distance between you and those wrong choices? Let me offer some help, at least as far as your kitchen is concerned.

If you have a bad eating habit, perhaps this is a good time to look at some items in your kitchen that help feed (heh) your bad habits. If we can eliminate these we can redirect the bad habits towards fitness, yeah?

I mean, sure, you consider yourself to be a healthy person, but do you really have healthy food in your kitchen? You’d be surprised how many fattening foods you’re still buying and eating. Keep reading to learn the 7 Worst Items inside your kitchen cabinets and refrigerator.

1. Breakfast Cereals

Be advised that I love breakfast cereal – that’s why we don’t keep the stuff around. It’s delicious, it’s easy to prepare, and (sometimes) it even gives you enough energy to get to lunchtime.

Unfortunately, breakfast cereal is often jam-packed with extra sugars that will do more to drag you down than build you up for your day. Prefer the flavorless kinds? Then be ready to be hungry soon, as they often don’t provide enough good calories to fill you up for long. Still hungry for a bowl of cereal? Consider this: they’re one of the most processed foods on the market. The labels are a clear giveaway.

Think about alternating between oatmeal, a high-protein breakfast like eggs and bacon (yeah, bacon) and then occasionally treating yourself to the sugary cereal.

2. Flavored Yogurt

Yes, flavored yogurt tastes much better than its plain peers, but going with a pre-flavored yogurt will instantly double the amount of sugar you consume. Fortunately, overcoming the flavorless thing can be done healthily. All you have to do is add chopped, fresh fruit of your choice and enjoy!

3. Frozen Entre

It’s hard to believe how many people rely on frozen TV dinners on a regular basis. If you’re a frozen believer, it’s time to put your fitness before convenience. On top of frequently lacking all the vitamins and minerals you need for optimal health, frozen dinners often ooze with trans-fats and sodium. This means that while your palate may be pleased, your waist, arteries, and heart will not.

4. Diet Soda

One of the most dangerous “foods” to ever be invented was the diet soda. By trimming certain things from the ingredients list, soda manufacturers guaranteed a giant market share, consisting largely of people who are attempting to be health conscious. Admit it – isn’t that why you drink the stuff?

Unfortunately, diet soda messes with your body’s ability to recognize and manage sugar properly. And while diet drinks may be calorie-free, those who drink them are at a much greater risk for weight gain than those who do not. In addition, it continues the habit of wanting a sweet drink, like, daily, right? This heartily augments sweets desire without even using sugar. Clever, that. All in the name of health, too.

In my opinion, you might as well occasionally go for the sugared soda. Occasionally, I say. Nikki and I don’t think a day of skiing is complete without a Coke after the last run, but we would do without the stuff if all the lodge offered was diet soda. Just drinkin’.

5. Popcorn

No, all popcorn is not to be avoided at all costs. But more than likely, a lot of the unpopped kernels in your kitchen pantry should be ditched. Here’s a good way to determine if your popcorn is at war with your good health. Is it in a prepackaged bag that simply has to be tossed in the microwave to be cooked? Then stay away! Those prepackaged popcorn packages, whether lightly buttered, drowning in butter, or candied, offer no benefit.

If you’re going to do popcorn, you’ll need to pop it the old-fashioned way, preferably via air popping.

6. “Skinny” Desserts

The word “skinny” is alluring. It’s what you want to achieve. And marketers know that. Unfortunately, marketers are not tied to some code of ethics that prevents them from using words that are not factual. What they are tied to is doing whatever it takes to sell more of their product. A great way to do that is to toss the word “skinny” on your favorite dessert item. You’ll buy it, thinking you’ve saved yourself valuable calories, but all you’ve probably done is buy a smaller portion of the same stuff, only there isn’t any natural sugar and flavor. It’s artificial.

7. Granola Bars

These are one of our stables when backpacking. Although enjoyed by healthy hikers and runners and athletes around the world, granola bars are the final unexpected bad choice in your kitchen. This one may have you scratching your head when you consider that your favorite kind is crammed with every fruit and nut you can imagine. But read the ingredient label and you’ll soon see that there is probably more sugar—make that high-fructose corn syrup—than goodness your body can use – at least inside your house.

Your Plan

Agreed – the infrequent use of the above will not ruin your life. I hope not, since I consume cereals, yogurt, and granola bars occasionally. It’s hypocrisy not to admit it on my part.

The last thing I want is to give up the occasional convenience, the sugar, and the other treats that go along with junk food. The Food Police should be put in their own jail and fed carrot juice all day, yeah?

But are you ready to break some bad habits and food addictions? Then ditch the unhealthy items from your kitchen in order to take your fitness to the next level.

Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months? Then write down your plan to purge your kitchen – you may not be willing to do it all at once, but get a plan and commit yourself to sticking to it.

You can go slow on this. Start, would ya, with the item you like least. Once you rid yourself of that, go to the next item. You’ll find that you’ve broken some bad habits – and your fitness is sure to improve.

You CAN do it!


Oh yeah – Hammer. Your body’s like a piece of dynamite. You can tap it with a pencil all day, but you’ll never make it explode. You hit it once with a hammer – BOOM! (At least I think that’s what happens; my parents didn’t let us play with dynamite. We did get lots of breakfast cereal, though, with the occasional TV dinner to boot!)

Don’t waste your time with an hour and a half of cardio nonsense! Get serious, do 20 hard minutes of hammering and you’re done. It’s so much more rewarding! The BODY HAMMER is a fast, hard circuit that requires no equipment.

Do each for 40 seconds of work, 20 seconds of rest:

1. Jump rope

2. Squat thrusts

3. Burpees

4. Star jumps (from a crouch, jump up and spread your arms and legs into a star, and come back down into a crouch) (Practice – you can do it! This is a fun one).

5. Pushups

6. Tuck jumps (jump, lift legs, tuck)

7. Stepups (on a step) (duh)

Repeat two more times.

The key is explosive execution: if you’re doing a pushup, go down slowly and, bang, push up!

Hammer for 20 minutes and you’re done! Congrats!

About Tom Schweickert

Tom Schweickert, EA, CPC, CPT brings a unique combination as a Life Coach, Personal Trainer and Money Coach to help folks negotiate these interesting times.
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