Inflammation, food and your thyroid…
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So, many of you know I treat patients with hormone imbalances. As part of the lab work-up I always evaluate thyroid hormones. One of those tests includes a lab that checks for thyroid antibodies. If antibodies come back high that's an indication that the patient has something called Hashimoto's Thyroiditis. Hashimoto's is basically an autoimmune disease in which the body's immune system goes a little hay-wire and attacks the thyroid gland. No bueno! What causes this? Well, there is more and more evidence that points toward the ingestion of inflammatory foods as the culprit for the rise in autoimmune diseases like Hashimoto's.
Matt Baran-Mickle via RobbWolf.com says:
There are two main mechanisms that appear to play a large part in the development of inflammation and loss of tolerance that leads to AD: a breakdown in the intestinal barrier that allows the activation of potentially self-reactive lymphocytes, and metabolic disregulation in lymphocytes themselves that may also drive activation.
And what kind of foods breakdown our intestinal barriers? Grains, namely. Click here to read more of Matt's article and stay tuned for more info on what foods to avoid in order to avoid AD like Hashimoto's: http://robbwolf.com/2013/10/03/impact-nutrition-autoimmune-disease/
Growth Hormone- What the heck is it and why women make more!
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I recently wrote another article for breaking muscle. This time, the topic was growth hormone. Did you know that as we age the amount of growth hormone we naturally produce goes down? And did you know that along with the decrease in growth hormone a natural increase in body fat, loss of skin elasticity, and loss of muscle occurs. Yikes! Below, is a little of the article and a link to the full meal deal. Check it out and then stay tuned in for how to increase and maximize your own GH production.
Growth Hormone (GH). You’ve probably heard of it if you’re into fitness. Maybe you’ve read some articles about maximizing your production of growth hormone to improve muscular hypertrophy and decrease body fat. Perhaps, you’ve also heard of peopleinjecting growth hormone or taking growth hormone boosting supplements to improve body composition and performance or to stall the aging process. But, do you really know what it does in the human body or when, why and how it’s produced? And did you know production varies due to gender and probably not in the way you’d expect?
For the complete story click here: http://breakingmuscle.com/health-medicine/growth-hormone-how-does-it-work-and-why-do-women-have-more
BIOTE? What's that?
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So, I wear a lot of hats. A lot. Sometimes I wear a few at the same time. One of those is a Nurse Practitioner who specializes in aesthetics (I'll tell you all about that in another post) and bio-identical hormone replacement. What in the heck is that? Well, as we age or when we under go lots of stress our hormones tend to take a beating. We produce less of the sex hormones that normally keep us looking and feeling our best. Two of those hormones are estradiol and testosterone. Both men and women need the right amounts of these guys to function optimally. Notice, I said optimally. Yes, you can get by with low levels but who wants to just get by? If we're going to live we might as well make the most of it, right? Having the right amounts of estrogen and testosterone help with:
Energy
Body Composition
Moods
Concentration and Memory
Joint Health/Pain
Bone Density
Libido
Insomnia
and so many other things!
Thyroid, Vitamin D levels and quite a few other things come into play as well.
Want to find out more?
Come to our free seminar in Bradenton this Wednesday!
Call 941-954-4500 for more information!
Energy
Body Composition
Moods
Concentration and Memory
Joint Health/Pain
Bone Density
Libido
Insomnia
and so many other things!
Thyroid, Vitamin D levels and quite a few other things come into play as well.
Want to find out more?
Come to our free seminar in Bradenton this Wednesday!
Call 941-954-4500 for more information!
“I give up! I am never wearing jeans again! Who do they make these things for? Stick people?” Sound familiar? If you are a woman who lifts weights, squats, sprints, and has any appreciable amount of muscle, chances are you’ve uttered these words or something similar while searching your own closet for a pair of jeans that actually fits over your quads. For years, I’ve wondered why someone hasn’t created jeans for athletic women. Ladies, that day has finally come. Let me introduce you to COCABANG jeans.
COCABANG was founded by Gayla and Larry Allen of Austin, Texas, who have “long enjoyed a lifestyle of eating clean and strength training." When asked what made them decide there was a need for jeans for athletic women, Gayla answered:
Over time, while observing and speaking with friends in sports, competition, and fitness, we learned that most athletic women resort to wearing gym clothes and sweats for daily apparel. The COCABANG line was created to fill that gap in the athletic women’s clothing market with ready-to-wear sportswear redesigned with body-conscious silhouettes.
The couple was also inspired by their daughter, who began CrossFit and noticed it was increasingly hard find clothes that fit her more muscular frame. Gayla said:
She came to us complaining that her wardrobe had disappeared because she couldn’t wear anything. They just didn’t fit right. So I started searching online for clothes made for athletic women. You know, the basics, like casual tops, jackets, shorts, jeans and was able to find nothing. This got my attention. I researched for a long time and decided that this was a problem that needed fixed.
To read the complete article, visit: Breaking Muscle
Call me inspired!
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:-)
Lululemon's The Mat is awesome!
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So, I went to Indigo Yoga yesterday afternoon and brought along my brand new mat with me to give it a test run. I was hopeful if not a little but skeptical about it's ability to keep me from slipping all over the place. Wow. I am impressed. midway into the class I was pouring buckets of sweat. Literally, it was dripping off of me and forming little dark stains all over the mat. Did I slip? Not once. I am loving it. Thanks, Isis and Kelsey for the suggestion. The mat is well worrth the money. ;-)
See the mat here:
http://shop.lululemon.com/The_Mat/pd/c/630/np/630/p/2108.html
"Naturally Thin": What I think so far...
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Bethenny's outlook on food changed when she took a vacation to Italy where she swore she would not miss out on any of the wonderful food due to any food issues she had. She tasted everything but avoided eating large quantities of everything, applied some simple rules by which to eat that allowed her enjoy food without overindulging. When she got back home, she had gained no weight and found a brand new way of eating.
Watch and Listen as Bethenny explains her rules:
http://www.youtube.com/watch?v=vt1APHMvIxY
Or you can just read them here:
1.Your diet is a bank account: It's all about balancing your calories for the day.
2.You can have it all, just not all at once: Keep the bulk of your food light and simple to make room for something you really want.
3.Taste everything, eat nothing: Mooch a bite off your friends; don't order the whole enchilada.
4.Pay attention: No mindless eating.
5.Downsize now: Shrink the size of your plates, bowls and cups and remember portion control.
6.Cancel your membership in the Clean-Plate Club: Doggie bag it or share; you don't have to clean your plate.
7.Check yourself before you wreck yourself: Be in the moment and stop binge eating.
8.Know thyself: Customize your eating to who you are.
9.Get real: The more unprocessed, whole, local foods, the better.
10.Good for you: Be good to yourself and let your choices come from a place of love for yourself.
* As you can see, it's not all about eating whatever the heck you want and praying for the best. It's a sensible, common sense type of approach to eating. Makes you wonder why you haven't tried this before huh? Well, if you're like me I always though there was some magic solution or combination of food that would work for me.
So, what have I gathered so far? How does this relate to me? Well, I'm not completely sure yet but I think in my attempts to eat only clean food (except for the occasional cheat meal reserved for one day a week) I have been eating more than what I need. How could that be if I was eating all these healthy foods right? Let me explain. In order to avoid craving things I really want I'd eat bigger portions of the "good" stuff or I'd just have a taste of this and that and still eat my large portion of healthy stuff. I'd also eat when I wasn't really hungry because I was "supposed" to. If I hadn't met my daily calorie or protein requirements I'd down a shake at 10:00 at night whether I wanted it or not. I was missing out on all kinds of tasty foods not to mention memories and social events because I couldn't possibly eat THAT food and be fit, lean, skinny. etc.. No, I am cursed with a crappy metabolism and I'd be a cow if I ate all that.... well, maybe not. I've been applying the rules for several days now and I can tell a difference. I don't feel overlly full. I'm not forcing myself to eat anything I don't want to. Eating is less stressful cause I know I can eat whatever I want as long as balance it and I eat in moderation. AND I swear I already feel a little lighter. So... I'm going to give this a go. I'll keep you updated. I may fall on my face and you can all tell my you told me so but I don't think that is where this is going.
Wednesday's Wod and thoughts about food....
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Couldn't get my hiney out of the bed this morning. So I arrived at GSX a little later than normal. Did a quick:
20lb weighted ring pushups:
5,7,5,7,7
These are getting easier!
Then joined the 8:30 class for:
7 rounds of:
5 Sumo Deadlift High pulls
5 Power Cleans
5 Pushjerks
at 75lbs
Time: 6:16.
Skinned my neck a little. I'm sure that looks attractive.
Ok, so picked up the book "Naturally Thin" by Bethenney Frankel who you may have seen on "The Real Housewives of NYC". Yeah, yeah laugh it up. But, I was curious as to what she had to say about food. She's pretty antidiet and well, she's thin. Having been on a diet for the last 15 years to say I am really tired of dieting is... well, it's a major understatement. I want to one of seemingly effortlessly thin people damn it! Well, I'm a couple of chapters in a this point and it's making we wonder about a lot of things concerning food. Mainly, I am questioning my constant counting and calculating and eating based on what I should be eating and eating. Wouldn't it be nice to go back to the days when you just ate what you wanted. You stopped when you were ready to and you didn't obsess over every detail. I swear I did this once many many years ago. I wasn't scrawny but I was probably about the same weight I am now... with a lot less anxiety and fear regarding food. So, that' all I've got for now... I'll keep you updated as I work my way through the book.
Really? My legs are still sore!
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So, I just did a 3 mile easy run in the afternoon and then went to visit Chuck at GSX. He's spending a ton of time of there helping to get GSX ready for the regional.
Monday 5/17/10-ouch
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Bench:
85lbsx5, 95lbsx5, 105lbsX4, 105x5
5 rounds:
15 1 pood swings
outside rope climb (It's important-it's taller than the one inside ;-) although I was too scared to go all the way to the top! LOL!)
10 pushups
70 meter run
Then rest. No sprints that afternoon. WAY too sore.
Update! Long time no blog.
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So, I'm trying out some new training lately and some new nutrition strategies (mainly just more calories). Seems I have been chronically undereating for...years. I knew this already and while it may not LOOK like I undereat apprently that's why my body clings to body fat for dear life.
So, the new strategy looks like this:
Monday:
AM:
Resistance training
Bench press at 60% of body weight.
3 sets. Max reps for each set.
Metabolic Conditioning workout: These workouts will contain strength, power lifting, and Olympic lifting, agility and speed work as well as plyometric moves to build power, strength, and to enhance metabolic condition and facilitate added caloric expenditure directly and through EPOC. These will be chosen from a pool of movements listed below. Each varies in reps, weight used, and time taken to complete the workout (i.e. an undulating model).
Movements:
Monday:
AM:
Bench Press
5 sets for 3-5 reps of 80-90% of max
Metabolic Conditioning workout: These workouts will contain strength, power lifting, and Olympic lifting, agility and speed work as well as plyometric moves to build power, strength, and to enhance metabolic condition and facilitate added caloric expenditure directly and through EPOC. These will be chosen from a pool of workouts listed below. Each varies in reps, weight used, and time taken to complete the workout (i.e. an undulating model).
PM: Sprint work if none included in AM workout.
Tuesday:
Recovery work: 3-4 mile jog, stretching (yoga if I have the time and moolah)
Routine practice, stretching (Not this year. But next’s years plan will include this).
Wednesday:
Weighted ring dips
5 sets of max reps with a 20lb weighted vest. Increase weight when greater than 10 reps can be completed.
Metabolic Conditioning workout as described above.
PM: Sprint work if none included in AM workout.
Thursday:
Rest/Yoga
Friday:
Strength training:
Press or Push press:
5 sets for 3-5 reps of 80-90% of max
Metabolic conditioning as described above.
PM: Rest in anticipation of Saturday’s longer workout.
Saturday:
Team training: Obstacle course work plus a variety of metabolic conditioning and skill specific training. This is programmed by a trainer and I don’t have any control over what I’ll be doing when I go. However, it works well with the undulating program I do during the week.
"Get in shape girl!"
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Today's workout:
30 minutes of globo cardio (I don't want to hear it!)
Then:
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
My impression: I suck at front lever work.
Then I was waiting around the gym for the guys to finish and for some reason remembered the workout stuff I had when I was probably 6 or 7 years old. It involved a ballet bar, gymnstics ribbons, some hand weights, a visor, and I even had arm bands and leg warmers. The little kit was called "Get in shape girl!" and I think this may have kicked off my obsession with working out.
Here's the old commercials:
Happy Birthay to Meeeeeeee!!!!!!
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I love you guys. Everyone who wished me a happy birthday and knows how hard I've been working the last few weeks, thank you for the encouragement and the support.
Mike and Kristy thank you for the bottle of wine. You guys are the best. Love, love, love you both.
Chuck, well words just can't explain it all...
Mom and Dad, thank you so much for everything. I'm almost a big girl. One more year.
Oh and hears to looking better at 30 than I ever did at 20.
Kristy and Nessa are HOT!
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But if this ever happens... nuh uh...
Thursday a Friday got derailed. I had to work two very long (13 hour) days spent on my feet the whole time. The work was unplanned but when the opportunity arises I have to take it because working out doesn't pay the bills (how I wish it did!). I thought Saturday was going to be an awesome day to workout given my rest days but my body had other plans. I was going to do "Eva" which is 5 rounds of 800 meter run, 30 1.5 pood swings, 30 pullups. Well, one round in and I felt like I couldn't breathe, my legs were made of lead, Iwas nauseated, and felt just plain weird. I'm still not sure what was (and still is) going on. I stopped drinking Coke Zeros this week and tried to avoid anything with artificial sweeteners and drank more coffee than is good for any human being while I was at work...and minimal water. So, I think I was definitely dehydrated. But, I'm still feeling weird today. Hopefully, this will pass by tomorrow.
Oh....and I got a HSPU! Yeah! Finally! It's kipped and I can only do like one at a time but still! I got it!
Back in the swing of things!
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Our new ring set up at home.
So, I had some major work for school to do last week. I still have plenty of work actually but I have a little more time to it in. So, I returned to the gym after the CF Endurance cert and did:
Snatches: 87 lbs working on form/technique. About 1 million reps.
Metcon:
250 meter row
5 95# OHS
10 burpees
for 5 rounds
Time: 11:12
Monday 11/9/09
3.6 mile run outside around the TCU loop. First loop I tried to pose. Let me stress "tried". I definitely felt it in my calves and the front of my foot. On the second loop I went back to heel striking.
Tuesday 11/10/09
Mary
5 HSPU
10 pistols
15 pullups
AMRAP in 20 minutes
8 rounds plus the HSPU
HSPU were to one abmat! AND I finally figured out how to kip the HSPU. I feel a full HSPU coming very soon!
The other side of life...
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I also have a wonderful boyfriend, a loving family,the cutest pit bull and some of the best friends a girl could ask for (MD, KD, CP, NM, DD, SC... you guys know who you are). And I like to spend as much time with them as I can. So, they'll always get more attention than CF will. Mike, my priorities...they're being realigned.
11/3/09
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Clean and Jerk: worked up to 125. Thought I'd try 135 for a PR. Pulled it just fine, dropped under it but couldn't quite stand it up. Time to work a** to grass front squats.
Press:
70x2,2,2,2,3
Metcon:
10 minutes
5 HSPU (blue band assist)
Max DU's every minute
Wow! That's a shoulder smoker. I could barely turn the rope by the end. But, my HSPU's are getting way way better. Can't wait to try without the band.
Mister and the box he "killed".
This weekends events...
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Saturday 10/31/09
Didn't feel worth anything Saturday morning but I wanted to workout since I knew I'd be enjoying Halloween and eating and drinking more than normal. My back was still hurting from Thursday's workout.
Light Clean and Jerks working up to 115lbs
Bench Press: 105x5,5,6 (PR for reps)
HSPU band assisted (two blue bands)- 5,5,5,5,7
No tabata pullups since my back/trap was bothering me so much.
Tabata pushups: Can't remember the exact numbers but I know it was down after all the pushing right before.
Halloween night was a lot of fun! "Canadian costumes, Haunted House, Winslow's, excellent company with Mr. and Mrs. Deavers = Great Halloween Night!
Sunday: 11/1/09
Again, motivation lacking but it wasn't to bad once I got into it. My trap is still hurting a bit so again I took it light on the upper body lifting.
Snatches: TONS of reps. Worked a lot of light ones trying to make my technique better.
Front Squat: Worked up to 145x2-PR
Then Tabata OHS (an experiment):
10,8,8,8,7,6,6,5
Tabata KTE:
8,8,7,6,7,5,5,5,
Front Squat Today
Then watched "The Strangers". I may not sleep tonight and I will never look people with masks the same way ever again. Scary, scary movie. Thanks for the suggestion, Mike.
Tiny gains... I'll take them
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Went to workout at an odd time for me today. Early afternoon is rarely an option but it was nice to have the whole gym to fiddle around in.
Full Snatches (something I'm not great at. Something I'm not avoiding):
65x2
75x2
85x1
95x2 (power snatched it)
95x 1
100x missed -I'll get this next time. More of a mental block than a strength thing.
Back Squat: (getting back into the groove-can't wait to get my numbers back up)
135x5
155x5
165x5
170x6
The metcon:
10 rounds:
5 Burpees
10 1.5 pood KBS
Time: 8:20
Oh. My. God.
This one is deceptive. Doesn't look too bad right? Terrible. Awful. Left me rolling on the floor, trying to breathe for way longer than usual. Having said that I'm sure I'll do it again. There's something "magical" about that evil combination. Try it and let me know how you do but you HAVE to use a heavy KB. That's over 40% of my bodyweight to give you an idea of what to shoot for.
Muscle-Up Work and HSPUs
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Today was a skill work day.
I worked on MU progressions and kip. I must admit the kip is coming along. Before, I just had no idea what to do with my body. Now, I'm getting my hips much higher and pulling the rings to the chest/nip area. I worked a few banded HSPU and hand stand holds against the wall. I think I went a little overboard on pressing movements yesterday because....
Today I felt weak weak weak! I'm feeling a little under the weather too so that definitely didn't help. So, I worked on some full clean and jerks. I just went up to 115 and stopped. Just keeping my technique up. I also worked on jumping MU in between. I was too fatigued and sore to push out of the dip but I'm betting I'll be doing that by next week.
Then:
DE pressing:
70x 10 sets of 2 with 30-60 seconds of rest in between. Most were done with only 30 seconds of rest.
Then a metcon of:
Max reps HSPU (band assisted-one blue band and 1 green band)
15 24 inch box jumps
***3 rounds with 1 minute rest in between to make the most of the HSPU.
I got 15, 12, 12 on the HSPU. I really like doing them using the bands. I want a HSPU so bad!!!
Click here for a video of Band Supported Handstand Pushups
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