171218 "Vitamin D Deficiency: 3 Tips to avoid Sickness"

Did You know that the “Sunshine Vitamin” is not really much a vitamin at all? Vitamin D, one of the essential Vitamins that our body produces as well as we get from Mother Nature is really more of a Hormone than nutrient. Diving into the minutiae of what it is or is not pales in comparison to the importance it has on your body, especially in Wintertime. While the ravages of training and weather take its toll on your body, here are 3 ways to guarantee Vitamin D levels remain in a good spot this winter.

1. Eat Good, Feel Good.
Vitamin D is synthesized by the thyroid and the GUT to produce serotonin and dopamine . Our body does produce small amounts of the good but the best way to ensure adequate blood serum levels is through Whole Foods. Fatty, Oily Fish are my favorite source of Vitamin D. Anchovies, Salmon, Mackerel, and Fresh Tuna are the top players in this field, all can be obtained sustainably and for reasonable cost. A serving of Salmon alone is nearly half of your daily allotment! Behind those fish I really like Mushrooms (chanterelles , morels, and crimini) and Eggs. Since eggs are constantly on the menu for breakfast, it is best to buy local and free range eggs in the winter. The chickens produce antibodies and Vitamin Levels that match yours because they are adjusting to the same environmental factors.
There is a TON of foods that are FORTIFIED with Vitamin D , like cereals and yogurt but I call bullshit on all foods that need to have an injection of Nutrients to make them good for you.

2. Supplement D3 and Beef Liver.
For many of us that want to meet the 3000-4000 IDU’s of Vitamin D each day, we need to supplement with capsules or powders. I am not opposed to this as there is significant proof that maintaining Vitamin D levels during the winter months helps avoid depression, loss of bone density, immune health decline, and sexual performance . The problem is that supplements are many times just JUNK or provide such little uptake into the blood that its kind of pointless to take them.
My recommendation is to buy high quality supplements like those offered buy;
-Vital Proteins —-(Beef Liver, which is my favorite Supplement for B12 production as well)
-Wild Foods
-Puori Health

As well, you should look to consume Vitamin D Supplements with a fish oil or some other Fat to increase synthesis by the body through the GUT.

3. Buy a Vitamin D Lamp.
No I dont want you to go to the tanning bed. Well, I guess you can if you send me a picture of you in those stupid eye mask things they wear!! AHAAHA.
I am really talking about an FDA qualified Vitamin D lamp. These lamps produce a particular UV ray that stimulates Vitamin D Production through the skin . Remember that your largest living organ is the skin you are surrounded in so take care of it, uncover it as much as possible in the winter months and maybe buy one of these lamps.
SPERTI - Vitamin D Lamp
Is the brand that is certified by the FDA although there are others in the market which can be great gift for the grumpy bastard in your life. These lamps only require 5-7 minutes 3 days per week to work.
**I Must say that I do not own one but have heard that they work???
Ill let you all try it out. Or you can buy me one and we can do it together.

Vitamin D deficiency is not laughing matter. Chronic disease, acute injury, and even heart failure occurs more frequently in the cold winter months because the human body, if not nourished right, will break down and become susceptible to illness and injury. As athletes we Need to stay up on our Vitamin D Consciousness. The good news is that FOOD CURES MOST deficiency, so buy good, buy local and cook your food .

So go get on it and Ill be back next week with more Vital Information on health and fitness .
With Love
12/17-12/21 *** This is Week 8 of the Strength/Speed exposure cycle. This is testing week. I am putting the rest in your lap with definitive hard stop times for rest. This means I am testing your recovery as well as strength. Deadlifts and Tempo Back Squats round out the skill portion of the week . Good luck on the testing and please let me know how the Sprints go!!
Agility Warm Up @ 10m Each
High Knee Pull 
Quad Pull 
Squat 180 **stepping the leg high over hip, swing opposite leg to 180, squat
High Knees
Butt kickers
Marching High Kicks
Straight leg shuffles
Fig 4 Drill
Lateral Shuffle 
Lateral Bounding
Sprint W/ Change of Direction

Sprint Primer:
Run 400 m at 80% and then rest 1:30 before beginning intervals

Sprint Testing :
On the 5:00 X 3.
A- 100m Sprint, Rest Remaining Time
B- 200m Sprint, Rest Remaining Time
C- 400m Sprint , Rest Remaining Time

21 handstand Push Ups
21 Squats
21 Double Kettlebell Clean
—Rest 2 Mins—
15 Handstand Push ups
15 Squats
15 Double KB Cleans
—Rest 2 Minutes—
9 Handstand Push Ups
9 Squats
9 Double KB Cleans

400m Run
10 Barbell Good Mornings
10 Barbell Muscle Cleans
10 Barbell Behind the neck press

Lunge Flow: 7@ Each
Elbow To Instep + Reach
Hamstring Pulses
Samson Lunge + Reach
Hurdlers Stretch
Side Lunges
-Pigeon Stretch @ the end

Deadlift :
Supine Ring Row

15 Minute AMRAP
10 Deadlift 225/135
15 Cal Row
20 Wall Ball

:30 Single Unders
:30 High Jump Singles
:30 Double Under Cadence 3/1 , 3/2
:30 Double Unders

10 Jump Squats
5 Hand Release Push Ups
10 Side lunges

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

Tempo Squats #3
:03 Eccentric
:01 Pause
**Go 10# Heavier than last week

A- 8 Front Squats @ 70%
B- 50 Double Unders
C- 10 Lateral Line Touches

Cool Down:
Pigeon Stretch
Down Dog/ Up Dog
Couch Stretch

10 Cal bike
10m Carioca
10 2Ct Mountain Climbers
10 Deadbug Ipsa-Lateral Reaches

Core Development:
Accumulate for Total Time:
-5 Minutes of Plank Hold
-3 Minutes of Side Plank
-1 Minute of L Hang on Bar

Conditioning :
1 Mile Run
400m D Ball Carry 100/75# (front cradle)
1 Mile Run

250m Row
10 Jumping Pull Up
:10 Chin Over Bar Hold
10 Barbell Good Mornings
10 Barbell Shrug and Drop Unders

Clean Warm Up:
7 @ Each
-shrug high Pull
-Front Squat
-Muscle Cleans
-High Hang Clean
-Mid Hang Clean

Clean Complex;
5 Rounds **Building
1X Clean Deadlift
1X Hang Clean
1X Thruster
1X Push Jerk

50 Bar Facing Burpee
50 Chest TO bar
50 Clean and Jerks
50 Side Plank Knee To Elbow