180917 "Heart and Brain, Meet DHA and EPA"

Fitness is amazing on the body. Science has shown exercise and hard physical labor to be essential to longevity and optimal health. Though athletes move well and may have high aerobic capacity, there still may be lurking a danger hidden inside your blood vessels and neural synapses that will you to an early retirement. So... lets re-introduce your brain and heart to EPA and DHA found in Omega-e fatty acids. 

Now I have written for years about the benefits of introducing more Salmon in your life or how you should get on a Fish Oil Pill, so this conversation may ring a few bells. I believe it is a truth that bears repeating. Aside from managing inflammation through proper nutrition, keeping the blood moving smoothly through your body is pretty much an important point to your overall health. 

EPA and DHA (docosahexaenoic acid (DHA) , eicosapentaenoic acid (EPA) are long chained fatty acids found in Omega-3 fats. There are natural sources of EPA and DHA that come from both marine life and plant life. To be clear, there are absolutely benefits for your brain and heart in by both consuming Chia and Flax seeds as well as Sardines. The difference comes in how the body breaks it down and makes it available to use. 

These fatty acids are considered essential because we do not produce them. This differs from things like Vitamin D which is synthesized from the body and through nutritional sources. The Fatty acids act as not only regulators of cholesterol in the blood vessels, they also are essential for Mitochondrial effectiveness. Mitochondria are the power plants of the cells, and they run off fatty acids for fuel not pasta! 

The Brain synapses, small connectors within your brain matter that send electrical signals to all the good stuff you want to move around or think about; also use DHA and EPA. The protective sheath that surrounds the synapses are supported by these acids and therefore the connection has been made by science to an increase in DHA and EPA and a lowering of Alheimers and Dementia Risk!

Given that everyone from your online retailers to Costco sell Fish Oil pills with specific RDA, there still is no way to tell just how much you should take. I do just what my bottle says and call it good. But there are tests out there that can measure your Omega-3 fatty acid levels. These tests are offered by your doctor and will give you an exact level of O3 in your blood and therefore you can be better adjusted on your intake. 

No pill will ever beat optimal nutrition. 

Eating more Salmon, Sardines, Anchovies are great ways to keep your Omega-3 fatty acids up to par. Yes fish is more expensive than chicken. Yes you may not always want fish for dinner. But do you want to live longer and have a better quality of life? I enjoy salmon 4 days a week with breakfast instead of eating so many eggs. I enjoy smoked Alaskan Salmon From Costco as a snack. There is no one way to skin this cat, or in this case, eat this fish. 

Your body may display optimal health to your bathroom mirror but you have no idea how your insides are functioning unless you test for them and feed your body well. Keep up on the Omega-3 fatty acids and keep thriving. health is earned never given!

Love, E

Programming Notes 9/18-9/22

3:00 on Erg, last minute should be sub 1:45/1:58
8 Pull Ups,* banded strict Preferably
:15 Low Plank Hold *bottom of push up, body 1” from floor
20 Lunge W/ Foot Dorsiflexion

15 Min EMOM
A- 5 Thrusters/ 5 Strict Chest TO Bar Pull Up
B- 12/15 Cal Row

C- 5 Ring Dip/ 5 Burpee
*Scale up or down but keep integrity of movement. Should take :40 per.

Marching High Kicks
High Skip
Lateral Bounding
High Knee Tuck Jumps
Wall Climbs

Banded Good Mornings
Banded Hip Activation
Banded Press
Banded Pass Thru

Accessory Work:
Romanian Deadlift
Barbell bent Over Row
*nothing over 135/95

*establish weight and record
*Should take less than 12 minutes

10 Min AMRAP
15 Snatch 75/55
30 Double Under


Partner Warm Up
5X 1:00 Each
A- Assault Bike
B- PVC Tempo Back Squat +Back Rack Press (3,2,3)

Squat Flow: Kang Squat, Internal Rotation, Hip Bridge, Ankle Roll Outs, Boot Straps, PNF, Squat W/ T Spine Rotation


8X 1:30
Sprint 100M

2X :30
Mountain Climbers
Side Lunges
Kip Swing
Divebomber Push Ups
Your Best Dance Move

Spend 8 Minutes Covering Rope Climb Techniques and Clearing Fatigue form the squats

800m Run W/ 45# Plate
100 Toes To Bar
50 Front Squats 155/115
10 Rope Climbs
Run 800m W/ 45# Plate

400m Run
8 Glute Bridge W/ :1 Hold at Top
8 Single Arm Overhead Press
8 Single Arm Romanian Deadlift
8 Singe Arm Bent Over Row
3 Burpee Broad Jumps

Lat Band Mobility/ Bully Stretch/ Scapula Distraction/ Hip Distraction

4X 3:00 of Work/1:00 of Rest between

3-6-9-12…(each work period begins back at 3…)
Single Arm Front Rack Walking Lunge Steps
Single Arm DB Push Press
Single Arm DB Push Up *one Hand Must Be Holding the Dumbbell Handle, elevating from the floor slightly. Increasing Difficulty and challenging stimulus.