110516 "Put AVO on your Greens"

Hey Nutrition Explorers!

As you meander your way through the Nutrition Challenge I wanted to give you a heads up about pairing the right foods for maximum benefit. What we are going to talk about today is FAT SOLUBLE VITAMINS.

Fat Soluble Vitamins include A, D, E and the big one K. These Vitamins are essential for a number of health reasons but to maintain good levels in the body you must actually get them INTO your body first! The unique thing about these vitamins is that they are absorbed in the small intestine and then release into the body. This differs from WATER SOLUBLE VITAMINS that are released straight into the blood.

Vitamin K is crucial for blood clotting, and bone strength. We find it in Kale, Asparagus, Cauliflower, Spinach and other leafy Greens. As you eat these great veggies they are full of fiber and are many times passed through the digestive system without giving you all that you want.

But there is hope!


Yes, this great fat is awesome at binding to these Vitamins in the small intestine and allowing them to be absorbed. Fat generally is broken down much slower and is many times stored in the liver for use when needed. By pairing a good fat like Avocado or a Olive Oil with the salad you are making, you increase the likelihood that all the Vitamins will be taken up during digestion.

Perhaps you have felt this when certain foods come together? A slight high or a feeling os satisfaction longer between meals. This could be that you really hit the mark in paring your foods. Keep up the hard work as you have been and keep the progress coming. I love what I am seeing !


Heel/ Toe Walk
High Knee Pull
Quad Pull
Pigeon Pull
Samson Lunge
Ploy Steps
High Knees
Butt Kickers
Figure 4 Drill
Falling Starts X4
Side Shuffle W/ Arm Swing

Running Prep Week 5:

5X 100m Sprint/ Rest :45 Between
Rest 5 Mins

4X 100m Sprint/ Rest:45
Rest 4 Mins

3X 100m Sprint/ Rest :45
Rest 3 Mins

1X 100m Sprint

For Time;

10-1 Chest to Bar Pull Up
1-10 Pistol Squat

* Use the Pistol Progression, remember that Reverse Lunges are pretty hard when done right!