210518 "Top 5 Veggies for Detoxification and Cellular health"

How often are you questioning Normalcy? Do you look at your life, your routine, and truly examine how it can be given a boost? Not surprisingly, the benefits begin with your nutrition. There is a class of vegetables you should be eating daily called "Crucirferous" (cru-sif-erous) vegetables that can do more to detoxify your organs, and reduce the oxidative stress associated with training and lifestyle. These vegetables are ones that your probably pass by in the store because its not potatoes, or spinach but I am encouraging you to do a double take and do your health a favor. As Ill explain you can be creating big hedge against cancer and the silent killer, Dementia. Lets get into it!

Poor diet, Stress, heavy metals, toxins, and post workout metabolites can create sticky proteins that bind themselves to your neurons at the same time as those stresses produce oxidizing free radicals that seek out and damage healthy cells. Eating Cruciferous Vegetables helps stimulate specific enzymes that fight back against these protein plaques and free radicals. For as complex as the body systems are, it is better to think simple rather than complex. This class of vegetables is known for having the highest amount of fiber, vitamins (B,C, K, E) , and Omega-3 fatty acids. When you consume these dense vegetables you begin by repairing the GUT lining. Healthy GUT lining is showing more and more to be the cause to life expectancy, chronic disease mitigation and the like. Your GUT is where many of the most harmful toxins enter your blood stream and then disperse to your heart, brain and organs. Also, it is simple to understand that consuming vegetables that are high in natural phytochemicals and vitamins does heaps of good for the body once they DO enter the blood stream. 

Amyloid-beta- This protein is both essential and harmful to the body. This protein is probably the root cause of Dementia and Alzheimers. This protein binds to your neurons in the brain and chokes the off. A diet that integrates Cruciferous vegetables will shut off the amyloid overproduction and keep your Brain tip top. 

Oxidative Stress- I have written extensively about this and you feel the stress after a hard day of training; sluggish and poor recovery mixed with soreness and crappy sleep are all signs of oxidative stress. Just as iron is oxidized and turns to rust, so do the cells in your body. Protecting the cell walls with nutrients and removing oxidized cells through your liver and kidneys with Cruciferous rich dieting can really do wonders for your longevity in and out of the gym. 

So now for my top 5 veggies;
There are many and I encourage you to Google your own favorite list but these ones have been vetted for their nutrient density and overall effect on the systems of the body. 
1. Broccoli
2. Brussel Sprouts.
The two of my top veggies come at no surprise. Not only nutrient dense, you can just tell by handling them that they are jam packed with fiber. What I want to bring to your attention is their high density of Omega-3 fatty acids! Yes, these vegetables can help battle oxidative stress and boost your cellular walls just as Salmon or Nuts do. 
3. Bok Choy
4. Kale.
Next we have Vitamin A and C Rich vegetables. These are immune boosting veggies. Your immune system is important in battling Dementia because of how it turns on and off certain enzymes that fight infection. Remember Amyloid Protein? Amyloid protein is a natural protein that needs to be kept in check or else it can remove other important antioxidants like the undisputed champion.... GLUTATHIONE . Our bodies work in symbiotic balance, no one thing holding all the power. These two veggies keep things in check fighting back plaques in the body and keeping you looking younger as well!
Folic acid is ESSENTIAL for red blood cell production. Cauliflower has one of the highest values per gram of folic acid in any vegetable. Packed with Vitamin C for immune health, this veggie is one that can be eaten both raw or cooked. If you are pregnant or sick, this is an essential dietary item you should be eating on the regular. But watch out.... too much can give you the wicked FARTS!!

There is good reason that these top SUPER VEGGIES need to be in your diet. And it doesn't take much. Only 2-3 cups of veggies throughout the day can have long lasting effects. The science is there, the knowledge of this stuff just isn't many times. I look around and see the health of our population in real jeopardy for long term health problems. I hear everyone talking about fitness and health but many times what is coming out of our mouths is not necessarily what is going INTO our mouths. Food is medicine People!!! 

We live in a society that has wealth beyond measure. Do not let the convenience of poor quality foods and supplements be the one regret you have on your life when you look back. I believe in you and will be here to support you all the way!

With Love,

Programming Notes 5/21-5/25

500m Row
1:00 Single Leg Plank Hold (switch @ :30)
12 Banded Good Mornings
12 Banded Squats
12 Contra Lateral Deadbug Reaches

Hamstring Primer:
-Romanian Deadlift
-Barbell Bent Row
*max 135/95

A- 7X Deadlift 335/225 + 2X Rope Climbs
B- Bike 15/12 Cals
C- 7X Stone To Shoulder  + 50” Stone Carry
D- Rest

Cool Down:
1;00 Side Plank Hold (each Side)
:45 L Sit Hold

5 Minutes of Easy Biking
12 Banded Pass Thru
12 Banded Press and Rip
12 Banded Lateral Walk

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

Overhead Squat:
*Building up to a Heavy 3. Do not drop it back on the neck after set!

Snatch Prep:
7@ Each
-High Pull
-Muscle Snatch
-Snatch Balance
-Mid Thigh Pull
-Squat Snatch

5 Rounds FoR Time
9 Full Snatch 135/95
15 Push Ups
21 Squats

Kettle Bell Warm up: W/ Light KB
12@ Each
Head Circles 'L' 
Head Circles 'R'
Trunk Rotations
Up right Rows
Press 'L'
Press 'R'
Romanian Deadlift
Squat Up and overs (outside right foot, up and over to outside left foot)
Single Leg Deadlift
Goblet Squat
Lateral Lunges
Windmill 'L'
Windmill 'R'
Sit Ups
Snatch 'L'
Snatch 'R'
Squat Jumps
*Spend 7 Minutes to cover the flow of the workout and set up equipment

“Filthy 50”
50 Box Jumps 24/20
50 Jumping Pull Up
50 KBS 53/35
50Walking Lunge
50 Knees TO Elbow *ensure that you touch knees to elbow every rep!!
50 Push Press 45#
50 Back Extensions
50 Wall Ball Shots
50 Burpee
50 Double Unders

Rotator Cuff Drills W/ 5# weights
-Bent Scarecrow +External Rotations
-Bent Plate Pull To Cheeks
-Bent Reverse Flys
-Bent lat pulls
-Standing Lateral Raises
-Standing Front Raises
-Standing Corkscrews
_Standing Wide Presses
-Standing Narrow Presses

Using Suitable Dumbbells (moderately Heavy)
4X8 Not For Time
-Alternating Dumbbell Press
-Dumbbell Bent Row
-Dumbbell Reverse Flys

Agility Warm up:
using 2 cones 50’ apart
-marching high kicks
-elbow to instep lunges
-high knees
-butt kickers
-lateral high knees
-feet together bounding side to side
-frog jumps
-sprint line touch + Backpedal

50 m Sprint
6 Shoulder to Overhead 115/75
-Rest 2 Minutes
100m Sprint
8 Ring Dips
-Rest 2 Minutes
150m Sprint
10 Handstand Push Ups
*set cones At 25m for shuttle sprint

400m Run
12 Kip Swings
12 Elbow To Instep Lunges
12 Push Ups
400m Run

Gymnastic Complex:
Not FoR Time
-Chest TO bar Pull Up
-Bar Muscle Ups
-Bar Dips

Gymnastic Strength Work:
Double Kettlebell Step Ups (Box Height at Parallel with hip on step up)
Supine Ring Row

3X 400m Repeats
1:1 work to rest