Subversive Fitness: Day 331 Of 360
https://ift.tt/2Ge1wse Day 331 Of 360Back squat: 5 x 2 @ (up to) 85% of 2RM 2 x 5 @ (up to) 70% 1 x 10 @ 50%
Rest as needed between sets. If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed before continuing. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”.
Reminder: Sound position and full range of motion always govern weight.
Then, 5 rounds of:
10 Kettlebell “Short swing” @ (up to) previous 5RM 5 Weighted push-up 2 Pull-up (Up to) 1 minute rest
Push-up weight and pull-up weight/ variation are scaled to full ability in each round- position considered, don’t under-work, don’t under-lift; Progress is only made by intelligently and consistently baiting failure. Take only the rest you earn.
“Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.
Kettlebell swing reminder: If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
And then:
1 max rep set push-up 1 minute rest 1/2 of max rep set push-up
Stay mindful of position and mechanics throughout- only good reps count. Scale to ability from the beginning if quality push-up on the ground is not yet in your toolbox,and rest as needed/ desired in the pike or plank position to extend set.
And finally, “Time under tension”:
50 Pistol-grip kettlebell squat (5 x 5L, 5R- mechanics govern weight- keep it light)
The pistol-grip squat is geared for positional reinforcement, isometric strength/tension improvement, and simple, basic suffering.
If done correctly, this will be light, challenging, and helpful; Put in what you expect to get out.
Fitness via Breaking Muscle https://ift.tt/1GxgPEe March 27, 2018 at 09:03AM
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The Essential Tools for Athletic Success
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In the most basic sense, a tool is a small thing you use to create a large effect. The most profound tools are simple and unglamorous but require a high degree of skill to wield effectively. This is just as true in a carpenter’s workshop as it is in the gym, but we don’t spend nearly as much time talking about those tools as we do the finer points of mechanics and technique.
Kyle Flynn wants to change that, and his Athlete’s Toolbox series for Breaking Muscle aims to make you a better fitness craftsman. Kyle is a Level 3 CrossFit Coach and Certified Trainer at Old Line CrossFit in Millersville, Maryland. He sat down with me to unpack what it means to have an unbeatable mind, the topic of his first column. We also chat about how he keeps his athletes engaged within a highly varied programming model, how Old Line has worked to manage growth while maintaining class quality, and how they create opportunities for the gym’s culture to knit itself into a cohesive community.
Old Line is a gym that is unafraid to try stuff, and Kyle details some of their successes, like their ChickFit and RuckFit programs, along with a few ideas that didn’t pan out as well. Through it all, Kyle has discovered that people don’t stick with a gym for the brilliant programming or the string of PRs, as much as for the value of the relationships they find there. With that in mind, he and his staff work from the first day with any athlete to develop mutual trust, respect, and understanding.
Fitness via Breaking Muscle https://ift.tt/1GxgPEe March 27, 2018 at 09:03AM
Stuck? Try Doing It Right
https://ift.tt/2I7CrQt My greatest strength, a desire to learn and experience everything, can also be my greatest weakness. I profess the wisdom of essentialism while prioritizing ten things at once. If nothing else, I am constantly humbled by the limits of my time and energy.
My latest revelation came from a lifelong quest to improve my movement quality, specifically my over-extended lower back compensation that the Postural Restoration Institute (PRI) calls a “posterior extension chain archetype.” I finally saw a PRI specialist after years of back pain and mobility restrictions. My prescribed exercises yielded amazingly rapid progress.
Eventually, life interrupted as my wife and I decided to adopt a child. We deemed PRI appointments a luxury that we could no longer afford. After all, better movement and exercise is part of my job. PRI gave me a large library of corrective exercises with thorough explanation of the system’s guiding principles. I was in the driver’s seat with the keys to success, I just needed to drive the car.
After steady improvement, my focus drifted to other goals. Only two PRI exercises remained in my daily program, both on auto-pilot. Progress halted for three months until I finally decided to revisit PRI’s foundational principles.
When Autopilot Drifts Off CourseRe-reading the literature exposed a common theme in my life. These exercises had become ineffective, and the reason the progress ceased was simple. I had been doing them wrong. I was coasting through the motions, ignoring the breathing patterns and specific muscle activation sequences that the entire system is built upon. I was pretending to do the work, even convincing myself I had done it. By prioritizing the principles, I quickly saw progress return.
Sadly, I know this story well. I have spent weeks convinced that I am meditating until the truth dawns on me. I have just been laying and thinking. I have been planning articles, daydreaming about past conversations, and worrying about CEU’s not due for three years.
I see the same trend in my athletes’ training. Many kids eliminate the negative and isometric phases of both push ups and pull ups. Correction and a few weeks of focused attention invariably bring massive improvement.
Nowhere is this more obvious than with high school boys and the bench press. They understand tempo, percentages, and movement cues in every other exercise. With the bench press, they would rather kick their feet, bounce the bar off their chest, and squirm wildly, while their partner cheers them on.
Doing It RightWe become less effective and intentional as we stray further from a plan and its original principles. To continually progress, we need to combat this tendency. I recommend these concepts to plan any goal, especially when you feel stuck.
First Principles When beginning, make a thorough investigation into the first principles—the foundational building blocks we use to construct beliefs and methods. We can easily lose sight of what made a system work. My lower back exercises turned ineffective when I forgot that PRI approaches mobility on the neurological level. Breath is essential to this approach, and I was breathing as an afterthought. Returning to these first principles brought back steady progress.
Beginner’s Mind Approach challenges with what the Zen Buddhists call the “beginner’s mind.” Teaching a group of five-year-olds to play soccer is effortless; they are little sponges. They listen, have no ego, and work like mad scientists trying to crack the code. When first exposed to a new skill or subject, our minds are open. As we gain experience, we narrow our vision and believe our own method represents the best path. Focus on the task, without allowing your ego to demand being proven right. Beginners learn best.
Set Your Intention With repetition, we can fall into mindless action. Approach each task without expectation, but set your intention for each action. On the micro-level, focus on small details, such as pressing big toes, pinky toes, and heels down as you drive from the bottom of a squat. For the macro-level, I give athletes the acronym “#FFTA” to set intention for each lift. I outline their performance cues by:
We must purposefully maintain vigilance, knowing that we can drift toward comfort and autopilot. We all experience failure and feel humbled by our insights. When we understand this cycle and how to break it, we stay on the path to exploring solutions and prevent ourselves from succumbing to a victim mentality. With a positive mindset, we can solve nearly every problem. Fitness via Breaking Muscle https://ift.tt/1GxgPEe March 27, 2018 at 08:28AM
'Dad Bod Destroyer' Robbie Strauss Featured on Fox News
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Robbie Strauss, pro wrestler and star of the Muscle & Fitness "Dad Bod Destroyer" video series, has gotten creative with his workouts since his 15-month-old twin boys, Cash and Carter, were born. The 34-year old New Jersey native goes by Robbie E in the ring, but his role as a dad is his main priority, and that's where the idea for his #DadBodDestroyer workouts comes from. In lieu of spending time away from his sons to hit the gym or skipping workouts to spend more time with them, Strauss started using his 20-pound sons as weights. "Their excuse is, ‘Well, I have kids, so if I have any free time, I want to spend it with my kids,’" hetold Fox News. "But you really only need 20 minutes a day to sweat or get a pump in, so at least you’re doing something.” Strauss recommended three exercises to the news outlet: squat and shoulder press, triceps extension, and abs and oblique twist. Check out his video interview and workout demo here, and find more of Strauss' Dad Bod Destroyer moves weekly on our Instagram at @muscle_and_fitness. [RELATED1] Fitness via Muscle & Fitness https://ift.tt/2zjtGBz March 26, 2018 at 01:01PM
Take Your CrossFit WOD to the Next Level With the Filthy Fifty Remake
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Per Bernal
As originally designed for CrossFitters, the classic Filthy Fifty workout calls for 50 reps each of 10 different exercises, completed in as little time as possible. The traditional Filthy Fifty is a nice assortment of painful, functional movements, but it’s not quite in our muscle-building wheelhouse. Helping to beef up Filthy Fifty is Craig Hysell, CF-L2, owner and head coach of Conviction Training Facility (convictiontraining.com) in Hilton Head, SC. His rendition of the WOD (at right) introduces some great physique-building movements—flyes, curls, lat pulldowns—while keeping it sufficiently functional, painful, and, yes, filthy. “This workout is meant to illicit hypertrophy and aid in joint health and recovery,” Hysell says. “It should be done with light to medium-light weights, depending on your training age, and preferably before a rest day. The goal is to keep tension on the muscle throughout the movement to optimize muscle growth.”
Topics:
Fitness via Muscle & Fitness https://ift.tt/2zjtGBz March 26, 2018 at 01:01PM
The Best Exercises to Loosen Your Ankles and Wrists Before Training
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz March 26, 2018 at 01:01PM
How to detoxify your body and mind
https://ift.tt/2ukNIuq Any time is the right time to reclaim your health. But it's hard when the repercussions of intense end-of-year gluttony weigh heavy on you—literally. That's why a detox (not necessarily a diet) is the perfect remedy. If you're lethargic from lack of sleep, too low on energy to hit the gym, and out of touch with healthy averyday habits, you'll want to revitalize your overall well-being and detoxify your body and mind. Here are the best tips to make it happen. [RELATED1] This isn't just laying off booze for a few weeks"Just like the spring and winter cleaning you do for your home, it's great to do the same with your body and detoxify twice a year as the seasons change," said Mary McGuire of American Yogini in Remsenburg, New York's American Yogini. Detoxing is quite the test of discipline and dedication. Past detoxers swear it boosts energy, increases mental clarity and has skin glowing. For first timers, optimal results come to those who spend a few days away at a retreat where they are completely immersed in the lifestyle and virtually sequestered from everyday edible toxins. Forgo meat, dairy, grains, fish, and fiber; instead, focus on fresh, organic fruits and vegetable juices. Which, by the way, is way easier to maintain when far away from home. Three- to five-day retreats welcome the return of energy, restful sleep, and overall good feeling. A two-week retreat brings on significant yet natural weight loss. Most people see 5-7lbs melt off in a week and as much as 20lbs in two weeks. After the initial three days of the more challenging discipline, people find hunger pangs, cravings, and nausea from low blood sugar disappear. [RELATED2] We're not talking master cleanse eitherYou aren't going to subsist on only lemonade or tomatoes for a week at these retreats. Rather you're getting 2-5 juiced meals of raw, fresh fruits and vegetables (plenty of water and tea too) to keep you properly nourished. (How often are we eating a sufficient amount of fruits and vegetables to get the proper amount of nutrients anyway?) Under each retreat's strict dietary regimen, detoxers at least for the time you are there, change eating habits and learn to take care not to consume the various toxins and contaminants found in non organic foods, meats, dairy, sugar and caffeinated items. "After going through our program, many people continue healthy eating and eliminate foods and add raw fruits and vegetables to their diets," said Birchcreek founder Julie Odato. [www.weightlossretreat.com]. According to Odato, Birchcreek located in the Catskills prepares detoxers for their return to the real world and healthy living. She teaches and guides guest to, "begin eating again by starting with salads and raw fruits and veggies as an evening meal for a week after fasting. After that, we set up individual programs for getting back to eating and continuing to lose weight and detoxing - depending on a persons particular situation." [RELATED3] Here are the best places to unload, unwind, and come back renewed
[RELATED4] Fitness via Men's Fitness https://ift.tt/2u0SmvI March 26, 2018 at 12:53PM
A Comprehensive Pegan Diet Guide and 7-Day Meal Plan
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There is no one-size-fits-all approach to nutrition or the “perfect diet.” Ask 10 people on the street, “How should we eat?” And you’ll get 10 different answers—guaranteed. Nevertheless, if we simply consider the essential “ingredients” every human body requires, the Pegan Diet checks off every box—blending the “best” of both worlds of the Vegan and Paleo diets, united.
What Is the Pegan Diet? While the Pegan (Paleo + Vegan) diet may sound like an oxymoron, it’s not. Instead, it is an “olive branch”—bridging the gap between two seemingly completely different eating mentalities (Paleo and Vegan) that are actually more alike than we think.
Based on the principles of eating “real food,” the Pegan diet is an approach that strips away the moralistic identities, stereotypes and food rules many people within the Paleo and Vegan food worlds create, instead encouraging us all to simply be…human.
Do as humans do and eat as humans were designed to eat, including:
The Pegan diet recognizes that, although we live in modern-day Halo Top ice cream and Chic-Fil-A drive-thru times, the human body’s essential dietary needs have really not changed since the beginning of time. Just like plants have always needed water, sunlight, and rich soil to survive, and just like a Ferrari needs premium gasoline in the tank to go, the human body needs four main macronutrients for “thrival” (thriving + survival):
1.Carbohydrate 2.Proteins 3.Fats 4.And Water
Preferably, all jam-packed with the best vitamins and minerals of course.
Pegan Diet FoodsWhat are the best sources of each of these macronutrients or food groups, the primary, least processed, sustainable versions?
Carbohydrates (Portion: 1/2 to 2/3 of your plate) Proteins (Portion: 1/4 to 1/3 of your plate)
Fats (1/4 to 1/3 of your plate)
Seriously, Even Animal Protein?! Yes, even animal protein—complete sources of protein make up condiment-sized portions (about 1/4 to 1/3 of the average Pegan plate for at least 1-2 meals per day, if not 3).
Obviously, the elephant in the room when it comes to Paleo and Vegan debacles is protein. Paleo people say, “Bring on the steak, bacon and eggs!” right? Whereas Vegan people say, “Meat causes cancer, makes me feel heavy and hurts the animals!” C’mon, can the two really see eye-to-eye?!
The Pegan diet preaches neither of these things. Instead, it says, stop arguing so much about who is right and who is wrong, and look to human body health and science.
The Pegan diet acknowledges that both Paleo and Vegan have benefits. Like a character strengths assessment for discovering your personal best strengths, it encourages humans to maximize the pros or top strengths of both Vegan and Paleo in order to feel, look, move and live your best life.
Vegan Diet ProsColorful. Nutrient Dense Whole Foods. Sustainability. Simple. Paleo Diet ProsBalanced. Nutrient Dense Whole Foods. Sustainability. Simple. Not Restrictive.
Paleo also has a substitute for practically every old staple favorite, with anti-inflammatory ingredients if you cook and eat mindfully. While some folks run into the obstacle of building their new Paleo diet (or Vegan diet for that matter) on nothing but fun foods, you can integrate Paleo pizza, pancakes and chicken tenders into your plate with an emphasis still on veggies, healthy fats and sustainable proteins. Even moderate amounts of properly prepared rice and beans (soaked and sprouted) can be included.
Vegan Diet ConsLow Veggie Intake. Soy Consumption.
Soy contains phytoestrogens (plant components) that are structurally similar to the estrogen that we produce in our bodies. Phytoestrogenic plants can affect our own hormones by altering the levels of estrogen in our bodies relative to other sex hormones, disrupting the body’s hormonal balance and often resulting in a decrease in estrogen production and an increase in androgens—hello PMS, acne, mood imbalances breast cancer and inflammation.
Soy also inhibits the absorption of other nutrients, thanks to the phytates and lectins on its shell. While it may be tempting to argue that cultures all over the world have been consuming soy for centuries with no side effects, soy in America agriculture today is the most frequently genetically-modified crop and it usually comes housed with a host of endocrine-disrupting pesticides. Processed Foods.
Not only are they almost completely devoid of the nutrients our bodies (and our gut bacteria) need to function at their peak, but when consumed in excess they promote weight gain, inflammation, gut dysfunction, and contribute to nearly every modern disease you can think of.
Check the ingredients: if you don’t know what sodium dioxide is, or any other chemical, neither does your body. Identity. Sweets & Treats.
B-Vitamin & Zinc Deficiencies. After about 3-5 years of feeling good on a Vegan or Vegetarian diet, many people hit a wall—fatigue, bloating, dry skin, brain fog, skin breakouts, allergies, headaches, a slow metabolism.
And many times, a blood panel and other lab tests reveal these symptoms are related to deficiencies, specifically Vitamin B12 and Zinc—two essentials missing in most Vegan and Vegetarian diets since animal protein and organ meats are the richest sources of both. In fact more than 50% of all Vegan and Vegetarians are deficient in one or both of these.
B12 is also known as the energy vitamin and plays an important role in all things metabolism. Zinc is responsible for keeping your gut lining strong and digestion in tip-top shape, as well as regulating your metabolism.
Without these two foundational substances, “holes” or “leaks” in the foundation of health, energy, immunity, skin health, metabolism and digestion happen. While you can find these two vitamins and minerals in some plant sources (like beans and spinach), they are not nearly as absorbable as animal proteins due to anti-nutrient components that bind to the vitamins and minerals themselves, making them harder to digest. Blood Sugar Imbalances.
No food is innately bad, but when we lean too far right or left, away from balance, an imbalance can occur. Blood sugar imbalance symptoms range from feeling angry when hungry, low energy, cravings for sugar or caffeine, dependence on coffee to function, insatiable appetite, wired and tired at night, episodes of bingeing, shakiness or headaches before meals. Fat and protein are essentials to keep symptoms at bay. Constipation & Bloating.
Answer: often times, leaky gut. Grains, beans, and nuts all contain substances called anti-nutrients—specifically lectin and phytates. These components help plants and grains survive weather and predators in the wild, but when consumed in copious amounts, they wreak havoc on our gut lining.
Imagine if you were to swallow a pinball from a pinball machine—what would happen? It would ping around in your gut. The same thing happens with higher consumptions of foods that are unabsorbable. In addition, since Vegan and Vegetarian diets are often lacking in B-Vitamins, Zinc and amino acids (found in proteins), intestinal permeability (leaky gut), IBS symptoms and low stomach acid production are common. Stomach acid, in particular, is essential to promoting healthy digestion. Poor Detoxification, Fatty Liver & Gallbladder Dysfunction.
When you eat healthy fats with a meal, your gallbladder releases stored bile to break down the fat so that your other fat-digesting enzymes can do their job. If you eat plenty of healthy fats, like coconut oil, fatty fish, avocados, ghee and olive oil, your gallbladder empties out pretty often. But what if your diet is mainly wheat, rice, beans, nuts, and corn, and contains almost no other sources of fat?
Unfortunately, the bile sits around in the gallbladder growing more and more concentrated. Eventually, cholesterol and other substances start to collect and may form painful gallstones, as well as put you at risk for toxic burden, low energy, and digestive difficulties.
Paleo Diet ConsLow Veggie Intake. Similar to a Vegan diet, Paleo peeps aren’t much better. Bring on the eggs and bacon, maybe an iceberg or romaine lettuce wrap with turkey, and some broccoli or Brussels sprouts with dinner—still on the low side of veggies. Conventional Meats.
Additionally, many conventional meat production methods use antibiotics and hormones to promote animal growth and speed up the production time. Antibiotics are associated with alterations in gut microbiota destruction, leading to inflammation and increased risk for disease.
Ironically, most people never think that the same agents that fatten up meat animals (antibiotics, grains) will likely also cause weight gain in humans. Synthetic hormones are also associated with inflammation including colon and breast cancer, as well as insulin resistance (blood sugar imbalances).
While the U.S. government may claim both methods of animal production are “safe,” many other countries have banned such practices in meat production hinting at potentially one more reason the U.S. is the least healthy of all developed nations.
Even if your protein source says “natural” or “hormone free,” don’t believe everything you hear. The word natural is an unregulated term that means nothing more than, at one time, the meat, or other food sources (like Tropicana Orange Juice, or wheat bread) was natural. Processed Foods.
The result? Not only can basing our diets on processed foods lead to nutrient deficiencies and low energy, but also sets the stage for digestive difficulties. Dry foods—like nuts, crackers, chips, bars, and jerky—without enough hydrating foods--like veggies, fresh fruits and water—can “dry out” the digestive system, leaving out hydrating fiber to push food through your gut. Identity. Sweets & Treats. Paleo pancakes, Paleo cupcakes, Paleo cookies, Paleo ice cream, Paleo chocolate, Paleo _____ (fill-in-the-blank). As long as it’s Paleo, it’s all good. Think again. Nut Gut.
However, eat too many nuts, and constipation is a common side effect. “I don’t get why I am bloated, gassy or constipated all the time,” #saidManyNutAddicts. Hello nut gut!
Nuts, like grains and beans, contain difficult to digest lectins and phytates on their outer shells (to protect them from predators and weather in the wild). When we ingest them frequently—and in larger quantities (such as more than a tablespoon or two of nut butter, or a closed handful of nuts for most folks)—it can lead to problems. Accidental Dieting.
It can be easy to fall into the trap of under-eating when you cut out bread, cereals, pasta, cheese, and other foods that may not have been providing you with nutrients, but more energy. Failing to replace these foods with nutrient and energy-rich food sources, like enough starchy tubers and root veggies, enough healthy fats and moderate portions of sustainable proteins can be easy to do.
The result? Low energy, feeling hungry all the time or complete loss of appetite, amenorrhea, unwanted weight gain or a slowed metabolism, and feeling like “Paleo is not working!”
Coffee Gone Water. Coffee is like water for some in the Paleo community—especially Bulletproof coffee, or “butter coffee.” Who needs to spend time cooking breakfast when you can start the day with a cup of Joe with a big dollop of butter and MCT oil to get going?
The problem? Missing out at least 1/3 of nutrients for the day (where are the greens?!). Not to mention, many folks run into caffeine dependence—training your blood sugar, insulin, energy and cortisol hormone levels to run off (and need) coffee to function or “feel normal.”
What happens when you don’t have it? Not feeling like “yourself”—no energy, headaches, sleepiness or fatigue, dragging at the gym or work, brain fog and beyond. Drinking coffee is not a bad thing, but dependence on coffee is. Tummy Troubles.
Bloating, constipation and gas are still their norm—even though they are eating healthy! “What gives?!” they cry. Although the Paleo diet is a real food diet, if you have certain underlying gut problems--like bacterial overgrowth, SIBO, bacterial imbalance (Dysbiosis), leaky gut, food intolerances, parasitic, fungal and/or yeast infections--then the standard Paleo diet alone will probably not be the ultimate cure all, for helping reverse these conditions.
Often times people with gut issues discover they cannot tolerate certain inflammatory or pathogenic bacteria enticing foods like FODMAPS , nightshades (tomatoes, eggplants, peppers, chili powder, etc.), histamine foods (vinegar, fermented foods, cured meats, cheese, citrus, avocado, nuts, smoked fish) or other pro-inflammatory foods (egg whites, nuts, shellfish, dairy). No, you won’t be sensitive to all these, but Paleo diets don’t always take gut issues into account. The Diet Bottom LineWhen it comes to diets and nutrition, there is no one size fits all approach to which rules or guidelines you follow, but if you ask your body what it needs and wants to thrive upon, chances are (if it could speak), it would cry balance!
The Pegan diet philosophy is just that. Pegan aims to negate the cons of both Paleo and Vegan extremes while leveraging the pros that each dietary philosophy brings to the table. The result should be a win-win.
Above all, the Pegan diet is really no diet at all, at least the way we define diet in modern culture as being about weight loss, fat loss, and restrictive focus. Instead, the Pegan diet upholds the true meaning of the Latin word dieta which means: a way of life. Pegan stands for the way of life humans used to eat—before any labels, Paleo and Vegan cupcakes, Instagram and diet books existed at all.
The two primary questions to ask yourself when considering whether Vegan, Paleo, Pegan or my favorite of all, Just Eating Real Food, is right for you?
1.How does my body feel? And… 2.What signs and symptoms of imbalance and nutrient deficiency—if any—am I experiencing in my own skin? Such as hormone imbalances, fatigue, bloating, constipation, brittle nails or hair, etc.
The answers to both of these questions can then help you decide the essential nutrients that may be missing in your former die-hard Paleo or Vegan ways—letting go of the identity or rules you may have wrapped up in either, and instead consider the simplicity of just eating a balance of real food.
Pegan Meal PlanWhat could a day in the life of eating Pegan look like for you? Let's try 7!
Remember these 4 things:
I have a number of recipes and suggestions on my site, Dr. Lauryn, including a pumpkin muffin, and simple Paleo swaps for the standard American diet so, make sure you check them out if you need more ideas.
Fitness via Breaking Muscle https://ift.tt/1GxgPEe March 26, 2018 at 12:10PM
5 reasons Medjool dates are the ultimate workout fuel
https://ift.tt/2I5YlUf “Carbohydrates are the main fuel for our muscles during moderate-to high-intensity exercise. Like cars, we can't keep going without gas in the tank,” explains LA-based sports nutritionist Jeff Rothschild, R.D., C.S.C.S. One Medjool date contains about 66 calories and 15 grams of sugar, which means there is a lot of energy packed in one small serving. And those carbs all come in a low glycemic form. “Having a low GI means the release of glucose into our bloodstream will be slower and smoother than a high GI carb, which allows for steady energy over a workout,” he adds. Kissane suggests noshing on dates to top off your glycogen stores before any activity that’ll eat up carbs for fuel—namely power workouts, strength training, high-intensity interval training, or endurance runs or rides. Aim for two to four dates, 30 minutes before heading into the gym. (Skip em before low-intensity exercise shorter than 90 minutes, though, Kissane adds, since the high-carb content will prevent your body from burning fat for fuel.) Fitness via Men's Fitness https://ift.tt/2u0SmvI March 26, 2018 at 10:10AM
Subversive Fitness: Day 330 Of 360
https://ift.tt/2DWBKXA Day 330 Of 3601-arm kettlebell row: 5 x 3L, 3R @ as heavy as possible in each set
Adjust by round as needed, set up in strong, organized positions, and don’t under-lift. Baseline should be 1/2 bodyweight.
Then, 6 rounds of:
6L, 6R 1-arm kettlebell row 12 reps “GYAOTG” 120 Jumprope
1 minute active rest (Leg/ arm swing, Airdyne @ 30% pace, shadowboxing, kettlebell Figure-8) Each round of kettlebell row should be as heavy as possible- adjust by round as needed, and don’t under-lift.
GYAOTG movement may change by round as desired- Be creative with implement and weight, should you choose to use them, and scale each set to your full ability.
Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor.
They include:
– Elevator – Rocking chair – Hip-up (Elevator/ rocking chair hybrid) – Front roll (From and back to standing) – Back roll (From and back to standing)
And then, “Time under tension”:
Anchored squat @ 15lb. W, 25lb. M + Bodyweight row hold
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Ultimately, work until you feel you have made sufficient cool-down/ mobility progress.
Fitness via Breaking Muscle https://ift.tt/1GxgPEe March 26, 2018 at 08:30AM |
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