42 Days Left

I have been eating clean, running or hiking, sleeping a ton, not touching sugar or white flour or alcohol for 8 days and I have been eating well.  Forty two days left, until I turn 45, this lifestyle shall continue.

Happy Holidays,

J

Fifty Day Countdown

The 50 day countdown begins. I will turn 45 in 50 days and I aim to be in exceptional shape when my new calendar year begins.

Join me,

J

I Like The Rain

Howdy All,

I made it through the holidays, and I am almost through the sickness.  I cannot believe how long this muck has hung on.  It's horrible. But getting better.  The picture above was from our little sojourn to the towers.  It was not fast but it was complete. 

And the rain is falling now.  I am trying to decide on a quick, short run or rest.  I guess my Strava feed will tell all, unless I forget my phone which has happened once or twice.

Best,

J

Back At It

Post sickness and back at it.  Though I still may be a little out of my mind as I forgot to bring my phone for tracking.  Got in a little late hike yesterday.  Felt good....ish.  Still a bit snotty.

As we all know the holidays are here.  Don't over do the food or the booze.  Here are 5 easy tips to keep it together:

1. Exercise early and throw in some interval work, just work out.
2. Eat and drink well but in moderation.
3. Lots of water, drink lots of water, like a glass between every cocktail.
4. Vegetables, lots of them and not sugary ones.
5. Get the family involved in a walk post meal.

Happy Holidays,

J

Still Ill

I am still ill.  This has been no fun at all.  Sinus cold.  Waterfall in my ear.  Eye socket pressure. Teeth ache.  Green phlegm oozing out of me.  But, and there is always a but, I have turned the corner and am looking to fire up the exercise this weekend.  I hate being sick.  It's like one step forwards, two steps back.  But move on I must and will.

See you Saturday,

J

This Says It All

J

I Left Snot Mines All Over

So like I said, I am very sick.  I went for a hike today to try to 'plow through' the sickness, my usual modus operandi.  In hindsight, that may not have been the best idea.  The mucus that came out of me may contaminate the entire hillside, could cause the next plague, may be the cure for ebola........I kid.  I did blow some good snot rockets and, at times, the expectorate was so thick it hung from my proboscis like some sort of starchy rope.  My throat, my poor aching throat, feels like someone put out a fire with spiked golf shoes.  My sweat was more slippery than usual, almost left a film in the air, an areola of sorts in my wake.  My smell, well I am sure that was something extraordinary.  Let me put it this way, I am pleased that my olfactory senses are muted and dead.......

Suffice it to say, I hope this sickness subsides.  My effort to 'plow through' it was a, well, good effort.  I will try again tomorrow.  Oh, and the coaching begins again tomorrow.  There are some softball hungry young ladies that want to play; I will accommodate.

'Plow Through',

J

Illin'

I have been in a world of hurt for the last 4 days.  I have been couch surfing and snot rocketing.  I have been dehydrating (not on purpose) and not eating well because I have had no appetite.  I am back at the grind today and plan on sweating out some of the funk on a long, slow hike.  We shall see how it goes.

Get out and sweat it out,

J

The Week Ahead

What a great weekend.  I am tired, bike tired, good tired.  That means today I hike,  Tomorrow I ride the mountain bike.  Wednesday is 'cross ride day.  Thursday will be a hike - I hear there may be rain - woooohooo.  I love the rain.  And rain means Friday mudfest.  Yes, please.

What the weekend holds in store is anyone's guess, though if I were a betting man I would lay paper on 2 rides and at least one hike.

Weekdays = MarinFit Circuit Work Out

See you out there,

J

Good Morning Moon

Check out the full moon. The picture does not do it justice.  It was so large I felt like I could reach out and touch it.

Good 'cross ride and a short afternoon hike.

Sunday morning Tam shred with Pablo is 40 minutes from fruition.

What did you do?

'Cross Ride

Yes.  Now that is a little more like it.  Riding the 'cross bike.  On Tam.  With Jim.  That, my friends is the type of set up that turns a workout into fun. And they should be fun .... Sometimes :-).

 

 

AndI am not one to push a brand of anything on anyone, but the headphones above kick rear. I got my 14 year old a pair and even he agrees.  He's 14.  I'm just saying.

 

 

There will be a hike later, and I already blasted out the MarinFit Work Out.

 

 

I am done for the day.

 

 

Out,

 

J

Got a MTB Ride In

I got out on the mountain bike today, even if my ride was cut short by a mechanical. I also completed the MarinFit Work Out.

Did you get yours?

J

Liking My Hiking

Another day another hike.  Flexible is good.  There will be no flexibility today, though.  Today is 'Cross ride day.  Back to the bike.  Maybe - I may just go for a hike today; as long as I get out and sweat it out it does not matter. The only hitch in my giddy-up is the retrieval of my youngest from school.  But that is no problem.

As always, I have been undertaking my daily (weekdays only) Marin Fit Circuit Workout in addition to all the hiking, running and cycling you see here.

And food.  The flank steak is marinating in the fridge right now.  The Napa cabbage, romaine, carrots and green onions are waiting to be diced.  The homemade dressing is made.  And I must say I am looking forward to dinner and football after my 'cross ride this evening.

Get out and sweat it out,

J

Marin Tremors End With a Win

Yup, they did it.  They won their final Fall tournament.  Went undefeated.  Played flawless ball. They put in the work and it showed.  Nicely done, ladies.  You make a coach proud.  Thank you.

J

Killer 6 Mile Hike

I got a nice little hike in this afternoon - look to the right and check it out on Strava.  It was gorgeous out today - look above at my view.  I made a killer salad for dinner and work - shredded Napa cabbage, romaine letuce, diced carrots, green onion, grilled chicken all topped off with some homemade dressing: olive oil, season rice wine vinegar, sesame oil and some soy.

That's all I have for now.

Get out and sweatit out,

J

It's Good to Be Flexible

Remember to be flexible in your schedule.  The below are my guidelines and all days are interchangeable based on my schedule and how my body feels.  A mile walked is better than not walking a mile at all.

POST SOFTBALL SEASON WORKOUT

DO MORE, OFTEN

Monday – Run or Hike or Ride ‘Cross – MarinFit Circuit Work Out (Active Recovery)

Tuesday – MTB Tam, Skywalker, Backside 680, China Camp – MarinFit Circuit Work Out

Wednesday – Ride ‘Cross – MarinFit Circuit Work Out

Thursday – Long Hike – MarinFit Circuit Work Out

Friday – MTB Tam, Skywalker, Backside 680, China Camp or Hike Long and Slow (Active Recovery) – MarinFit Circuit Work Out

Saturday – MTB Tam, Skywalker, Backside 680, China Camp

Hike or Run

Sunday – Early Road Ride

Hike or Run

 Get out and sweat it out,

J

Twice Baked Bacon Cheeseburger Spaghetti Squash?

Yes please.  I will be making this weekend.  You can find the recipe HERE.

Green Smoothies?

Do you like a green smoothie?  I honestly have never had one but am going to try one this weekend and see what all the fuss is about.  I think the above guidelines look pretty alright.  Do you know any better ones?  Love to hear.

Post Softball Schedule

POST SOFTBALL SEASON WORKOUT

Monday – Run or Hike or Ride ‘Cross – MarinFit Circuit Work Out (Active Recovery)

Tuesday – MTB Tam, Skywalker, Backside 680, China Camp – MarinFit Circuit Work Out

Wednesday – Ride ‘Cross – MarinFit Circuit Work Out

Thursday – Long Hike – MarinFit Circuit Work Out

Friday – MTB Tam, Skywalker, Backside 680, China Camp – MarinFit Circuit Work Out

Saturday – MTB Tam, Skywalker, Backside 680, China Camp

Hike or Run

Sunday – Early Road Ride

Hike or Run

Well, now you know the make up of what I will be doing starting Monday, October 27th.  This is my personal work out given my schedule, my time, my goals.  If you are looking for your own schedule to help gain long, lean muscle and strive for a healthier you, we have the plan.

Get out and sweat it out,

J

Hiking and Jogging .. Mountain Bike Starts Monday

As I close in on the day my schedule will free up some time for some bicycle riding, it seems I am getting busier every day.  Kids, school, work, softball, football, volleyball, life......Exercise is important for both the mind and the body, so it is important to squeeze in whatever you (I) can whenever possible.

I truly enjoy hiking; running - not so much but it is a necessary evil for me.  I have always had to run: football, wrestling, baseball, cyclocross - running has been an integral part of cross training for every sport I love.  Oh well. Run I must.  I do not run fast.  One mile slow is better than no miles at all. Two and a half miles slow is better than one slow and so on.  Right?

And hiking - hiking is awesome.  I love hiking.  If you have access to open space, I highly recommend hiking when you can.

But the bike.   I love the bike.  I can't wait to get back on the bike.  Look at the views up there...in the picture above. I life on the right side of that first green bump, down in the valley, through and over the singletrack, smiling all the way home.  Monday cannot get here soon enough.  For now, I must run.

Get out and sweat it out,

J

Check That Last Post - Two More Weeks

Softball season just got pushed out one ore week.  We have some conflicts so our tournament this weekend got pushed out to next weekend but that does free up this weekend to ride, and ride I shall - hike and run too.

Get out and sweat it out,

J

One More Week

One more week and I am back on the bike in earnest.  We have our last Fall softball tournament this coming weekend and then my Tuesdays, Thursdays and weekends free up for some ride time.  And I will take full advantage of it ... I assure you.

And I cannot wait until it gets a little cooler.  I like toe fog, the mist, the cool of Fall and Winter here in Norcal.  I especially love hero dirt.  Not sure what that is?  Hero dirt = is the soft and sticky trail dirt that is prevalent in this area especially the second day after the first rain, or the the day the sun comes out and makes the trail tacky like velcro, makes it so you can rail turns and feel like you should be wearing a cape - like a hero.

Get out and sweat it out,

J

I Write For Cycling Illustrated

Check them out here:  Cycling Illustrated

Check me out here:  My Musings

Get out and sweat it out,

J

Check the Plans and Rates Page - Coming Soon

It almost seems a shame to hike my local hills when Mount Tam is so close.  Almost.  I mean, it sure is nice to be able to hike straight out of the driveway.  But, and there is always a but, I will log some Tam miles soon.  Softball season is over in 2 weeks so I will be back on the bike and have much more free time for the outdoorsy stuff.

Got in an ab fab hike with the Jimmer yesterday.  Nice to spend time on the trails with good friends and good company.  I like to hike right now!

Well, as the law of averages goes, so goes my life.  I had Tuesday off and threw in a double (triple work out if you count the MFWO, and why wouldn't you?) and today, well, today has me getting no WO.  Oh, well.  A day off is needed at times.  And out first game on Saturday is not until 11:30 AM so I can sneak a quick run in in the AM.  Law of averages.

Well, that's all I have for now.  Wait - I will be posting an introductory plan and rate on the 'Plans and Rates' tab soon .... very soon.

Get out and sweat it out,

J

Doubled Down Yesterday - Gonna Shoot for the Same Today

Sometimes you catch a break ... or break something and get an unexpected day off.  My truck took an unexpected poop.  All fixed now, thanks Pauly, but I got an unexpected day off Tuesday as I had no means of transportation to get to work.  Thus, I hiked and walked the dog - 7 miles all in.  Not ideal but it worked and works and will continue to do so.  Also threw down the MF work out.

And today, the boss, my sweet sweet wife, is home early from nursing school and will grab my youngest from volleyball allowing me to go for a long run/hike.  I run up the steep ups and hike the flats and downs.  And after catching for my daughter - she is a bad a$$ pitcher - I will try to sneak a dog walk in as well, though yellow dog is getting on in years and sometimes back-to-back days can be hard on his old bones.

Tomorrow will be a quick run before softball practice.  And the MF work out.

And dinner tonight and lunch tomorrow will be spaghetti squash with Italian sausage meatballs in some homemade marinara.  Delish!

Get out and sweat it out,

J

Kid and Family Busy

I have been so busy with work, family, schlepping the kids around, that I barely have time to shower let alone work out.  But we must make the time.  I have been running.  Well, that's not entirely true.  I have been doing telephone pole intervals.  What are those?  I run from one telephone pole to the next, then walk, and so on.   Intervals is what they are really called called, and they are good for you, if not a bit painful.  

Interested in my schedule this week?  Well, here it is:

Monday - work, drop truck off to have serviced, quick interval run, MF work out, go to daughter's volleyball game and watch her crush it, pick up truck from shop, make dinner and make sure homework gets done, bed.

Tuesday - work, run, MF work out, pic up youngest from school, coach softball, dinner, homework, bed.

Wednesday - work, quick interval run, MF work out, pick up youngest at volleyball practice, hike? (gonna try), homework, dinner, bed.

Thursday - work, run, MF work out, pick up youngest from school, coach softball, dinner, homework, bed.

Friday - run long or hike long, MF work out, go watch oldest play football and watch him crush it, dinner, pack for softball tournament, bed.

Saturday and Sunday - softball tournament all weekend long.

Sometimes it is really hard to find time to take care of yourself when you are busy taking care of everyone else's needs.  Softball is only on for two more weeks so once that chapter comes to a close the bicycle chapter opens.  I love coaching and watching the young ones succeed, but I must admit some me time is needed in a big way.

The pic above is lunch: broccoli beef with carrots, a hint of soy, garlic, ginger and loads of sriracha.

Go sweat it out.

Out,

J

Four and One for Second Place

Well, the little ladies put on a great show.  They won all three seeding games Saturday and won the first and semifinal game Sunday.  The finals proved a little challenging but they played fantastic all weekend.  A 4 and 1 record is nothing to sneeze at.  I watched eleven 10 year old girls give everything they have. They left it all on the diamond.  No quarter for these young ladies.  There is a lesson to be learned from them; give it all ... always ... and good things will come.

Proud Coach,

I think I will run a little harder today because they have inspired that in me.  Thanks, girls.

Out,

J

Hike O Rama

Yeah, so I got out for a nice 5 plus mile hike this afternoon.  My 1990 Blackberry went kaput the other day so I stepped into the 21st Century and got myself a Samsung Galaxy.  No Apple stuff here, not for this kid.  Anyway, I am still trying to master all the apps and stuff and stuff and managed to shut down my Strava app about a half mile before I got home.  Oh, well.

Big softball weekend.  The girls are ready and have a shot at bringing home some hardware.  All they have to do is want it.  They have put in the work and hae the heart.  We shall see.  My son is starting linebacker for TLHS and is going to the homecoing dance this weekend.  Crazy how fast it all happens.

Tools of the trade.  Off road and on road in that order.  I like me some Adidas.  Have a great weekend.  Get out and sweat out.

Out,

J

I Created a Running/Hiking Club on Strava - TL Dirt Dogs

First, if you are not on Strava, you should be.  It is fun, free and very helpful for training of any type.

Also, I just created a running club on Strava; TL Dirt Dogs.  Join up and come run and or hike.  Good dirty fun.

Out,

J

Today is a Good Day

I like days like today. I slept well.  I rose. I had coffee.  I rode my mountain bike on the above trail with a good buddy and caught up.  I ate: grilled chicken and tomato bruschetta.  I read for an hour.  I hiked.  Two hours.  On the above trail. Should be called 1360 today.

I still have a dog walk in my future.

Out,

J

Shopping List

This is a good place to start........

Out,

J

Why I (We) Hike

My daughter and I got in a nice little hike yesterday.  She's 11 and I am proud of how far she went without whining at all.  We got in a 3.5 mile hike after our MFCWO, and yes she has started doing the Marin Fit Circuit Work Out with me.  After all she does play competitive, travel softball so cross-training is a must.  And no, I do not force her.  She likes it.

Ever use a crock pot?  I love mine.  I can slow cook a cheap cut of meat with healthy liquids and spices,can even throw your veggies in there too, and have food for days.  I made my version of Chipotle's Barbacoa Beef yesterday.  It is fantastic.  I put it in romaine boats, over cole slaw mix topped with salsa, on top of mixed veggies, just to name a few ways.  If you would like the recipe comment as such in the comment field below and I will post it.  Who says I don't share?

Today is a rest day.

Out,

J

Day .... Forgot the Number .....

I have been remiss about posting, my bad.  I have not been remiss about discipline.  Softball is in full swing and we have our first tournament this weekend.  If you watch my Strava feed to the right, you will not see much as I have been running and hiking and for some reason those activities do not show up in the feed.  Oh well.  Why the running and hiking?   Kids.  Wife.   School.  Sports.  Time constraints.  That is why.

As far as my diet goes, I have switched up to a more slow carb kind of thing.  What does that mean?  Beans.  I have added beans and taken out anything like rice or wheat based.  The beans give me the quick carbs I need for running.  I do this in the last phase of paring down the weight.  People cannot live on protein and veggies alone.  Okay, maybe we can but those quick and accessible stores are good to have.

How sweet is that little piece of singletrack I found the other day?  Right?  Right?  That is a nice little connector to my man JAV's pad.  Love it.

Out,

J

Day, Um, Tre

Day Three:

• Work - 4 AM to 1 PM
• Breakfast - Lentil Sausage and Kale Soup
• Lunch - Handful of Almonds and an Apple
• Hike/Trail Run - 1 hour
• MF Circuit Work Out - 3:30 PM - 4:00 PM
• Dinner - Chicken, Brown Rice and Broccoli
• Walk Dog - 5:45 PM - 6:45 PM
• Beer - 1 Large
• Shower
• Lots of Water
• Bed

Well, another one in the books. Make sure to take a look at the chart above. Interesting, no?

Out,

J

Day 2 - Part Deux

Day 2 for your perusal:

• Work 4 AM - 1 PM
• Breakfast - 2 pieces Ezekiel Toast with Egg and Tomato and Cucumber
• Lunch - 1.5 Cups Lentil, Chicken Sausage and Kale Soup
• Jog - 2:00 - 2:45 PM
• MF Circuit Work Out 3:00 PM - 3:45 PM
• Post Exercise Meal - Muscle Milk, Almond Milk, Frozen Berry Shake
• Softball Practice (I Coach) - 4:30 - 8:00 
• Dinner (Soon) - Salad Loaded with Veggies, Kitchen Sink Style
• Shower
• Lots of Water
• Bed

Not great but not awful.  You?

Out,

J

Day 1 - Because We Have to Start Somewhere

Here is Day #1:

• Work - 4:00 AM - 1 PM
• Breakfast - 2 Cups Lentil, Chicken Sausage and Kale Soup
• Lunch - 1.5 Cups Lentil, Chicken Sausage and Kale Soup
• Ride - 2:00 PM  - 3 PM
• MF Circuit Work Out 3:15 PM - 3:45 PM
• Post Exercise Meal - 1 Slice Ezekiel Bread topped with Fried Egg and Pepper Plant Sauce
• Walk Dog - 4:15 - 4:45 
• Dinner (Soon) - Salad Loaded with Veggies, Kitchen Sink Style
• Catch for My Daughter While She Pitches - 6:00 PM - 6:40 PM
• Shower
• Lots of Water
• Bed

Please check back tomorrow for Day #2.

How'd you do?

J

Coaching .......

I coach.  I am the head coach.  I have had two weeks off from coaching but that sabbatical ended this week. It was a nice break, a needed break, but I do have a lot of fun in my role.   Well, Friday we have try outs for the Fall Travel team and I have had my hands full this week preparing for said event.  Plus all the kids go back to school this week, my spouse included so I have been inundated with stuff out of the norm.  Let's call this week a forced rest week.  Though I will be riding and doing the circuit workout 4 out of 7 days this week.  It should be 6.

I hope you are all eating well, resting and getting the exercise you need to live a happy and healthy life.

Talk soon,

J

Seriously, Folks

I am not sure if you have noticed or not, but there are no ads on this website.  I am not trying to make money from blogging or from clicks.  I am trying to get the public healthy and fit and happy with themselves through a short, intense circuit workout and communion with the beauty of nature in a way that is both manageable for any schedule and fun at the same time. 

If you are interested in just such a plan, we have the one for you.  We will offer various types of plans, but for now we have one.  It is very low touch, depends on YOU to get things done and is laid out in all its simplicity for you. Sound good?  If so email us at 420wear(at)gmail.com and check in.  Or you can wait until later this week when we have our first 'special' to join up.  It's easy, inexpensive and may just be the best thing you have done all year. 

Marin Fit is For You,

J

Skywalker

So I have been on the straight and narrow for a while now and today I came off the rails.  It happens.  As long as it only happens once in a while it is ok.  So what did I do?  It wasn't that bad.  I had a few drinks last night and for breakfast this morning I had the best corn beef hash (with 2 scrambled eggs) that I have ever had.  It was scrumptious.  It was probably close to 1200 calories.  So what did I do?  I rode.  I climbed.  I hit the dirt.  I burned (1000) calories. 

Well, now that I got that out of my system it is time to drink litz of izer (that's lots of water), indulge in the MF circuit workout and take old yellow dog for his walk.  Oh, and let us not forget catching for my daughter while she works on her softball pitching.  Little has game, yo.

Tomorrow will be an easy longer spin, no MF workouts on the weekends, but I may work a hike in there just for fun.  Sunday will be on the MTB with Pablo.

Cheat meals are okay if they are few.

Do More, More Often,

J

70 Minute Spin and Adjust

Yesterday was a much needed spin day, active rest we call that.  It worked out well, as I had picked up some new cycling shoes and pedals for my dirt machines and needed to get my cleat position dialed in.  Dial them in I did all while spinning to the tune of 15 miles.  The longer miles come today and this weekend and then next week we get back to some real miles.

I am looking forward to more hours in my head.  :-).

Get outside today and break a sweat and then keep it flowing.

J

Single Track State of Mind

There really is nothing like geting outside and finding some rhythm and some singletrack and some speed and some adrenaline.  I am enjoying being back on my bicycle.  And eating well.  And reading more.  But, and there is always a but, the past months have been trying.  New job; going better.  Vacations; over.  House guests; gonzo.  School; about to start.  Routine; about to be had. 

I like having a routine.  In fact I have the majority of my weekdays scripted.  Seriously. I know - sad - but I need to do this in order to be effective, to find that singletrack state of mind. 

Be Better,

J

Short is Better Than Not

This is my gym. This is what Marin Fit is all about. Coffee. Ezekiel toast with a poached egg and a half of an avocado; breakfast. Then a short spin on the mountain bike. I am pressed for time today, what with family birthdays, impending house guests, and a pleatora of other chores. So, that being said, a shot workout is better than no workout. I feel much better about myself; better about the day, and I am certainly looking forward to the Dawn Patrol MTB (that's mountain bike) ride with the crew tomorrow. Amen.

Oh, and I will throw down the MF (Marin Fit) Circuit work out and a walk later in the day. The time is nigh, friends. Nothing, I mean nothing tastes as good as fit feels.

Get After It,

J

I'm Back, Y'All

Well, I have been on a journey of sorts, the kind that leads to another journey.  The later is the one I will share with you and it began on Tuesday of this week.  So far I have eaten clean, ridden well, short but well.  I have hydrated plenty and slept like a champion.  Those are things we need to do to be successful as healthy humans.  And this is the goal, correcto? 

Check back often. It's on.

J

My Standard Shopping List

I actually like to shop.  So here is the standard shopping list. While I try to stick to simplicity, sometimes I enjoy picking up fresh, organic seasonal fruit and veggies or something for the crock pot that can be in my meals for many days: beef, pork, chicken, whathaveyou.

• Coffee
• Seltzer Water - I like bubbles
• Bob's Red Mill Oats
• Dave's Killer Bread
• Eggs
• Tuna
• Chicken
• Grass Fed Beef
• Mixed Salad Greens
• Broccoli
• Brussel Sprouts
• Spinach or Kale or Chard
• Bananas
• Apples
• Grapefruit
• Raspberries
• Tomatoes 
• Avocado
• Unsweetened Vanilla Almond Milk
• Almond or Peanut Butter

That's it.  Pretty simple isn't it?  And like I mentioned above I do occasionally splurge on something crock pot and paleo ready. I usually only eat carbs pre-workout or right after, though the post meal is usually in the for of a Muscle Milk shake with a banana and some of the above mentioned almond milk and ice.  

Happy hunting,

J

Here's A Freeby

This is so simple anyone can do it.  I am now going to GIVE you the key to a healthy lifestyle.  Are you ready for it?  Here it comes.  Do I have your attention?  I don't want you to miss this.  And it is so darn easy.

MOVE MORE AND EAT BETTER!

That's it.  So easy a monkey could do it.  Now it's your turn.  And if you don't want to have to think about it, then I am your man.  I have the plan.  For a paltry $50.00 a month you can have a wonderful lifestyle.  That's $1.64 a day.  

Now here are a few tips.  Eat like this and shop around the perimeter of the market:

Grass fed meat.  Eat plenty of poultry - things with wings.

Wild fish.

Eat a lot of eggs.

Vegetables and fruits.  Eat a lot of vegetables and less fruit if you are trying to get to fighting weight.  Fruit has natural sugar.

Do not eat - I repeat do not eat processed foods, sugar, anything that comes from the store in a bag or a box.  

Simple.  Oh, and drink lots of water.

Best,

J