230718 "2 Proven facts about Oral Health and Performance "

Did you know that at the 2012 Olympic games the most sought after medical consultation by athletes, after Musculoskeletal repair, was Dental Checkups and treatments? !! In a Continuing Quest to have everyone of you think before eating, I wanted to talk a bit today about the importance of your Mouth... Yes that place where your food comes into contact with the body first... Lets dive in on a couple proven facts about how the health of your mouth can effect your performance in the gym and competition. 

I got all excited when I learned of that fact about the Olympics. As many of you know I am extensively studying the latest science on  Alzheimers and Dementia and much of what I am coming across points to the Mouth as one of the areas where the disease can be prevented. The Mouth is where we consume food... lets start there. The type of food obviously has a whole lot to do with how your body systems are functioning and subsequently your performance is effected by that. Just read my previous blog postings to find out how to fuel your body right. But the other aspect to the Mouth is that it is classically the FIRST inflammatory point on your body that bacteria and disease can enter your body. What the Science Community is saying now is that because of its obvious relation to your Brain, your Oral health is being linked directly to your Cognitive health !! But we are here to talk performance right?? Well I argue that the ability and clarity that your brain brings to the competition directly effects how your body will perform. 

Bacteria, Nutritional Supplementation, Poor Brushing, and acidic foods can break down the barrier between your blood system and your digestive system. Maintenance techniques as simple as brushing your teeth well and maybe wearing a mouth guard can keep you from getting sick and missing your PR back squat. Here are some proven facts you can use to beat back performance decline and keep your brain firing. 

1) Brush with a Pre Biotic Toothpaste. 
Chemicals to keep your teeth white and mouth free from bacteria are being set aside for a new view on your mouth being an extension of your digestive system. The digestive system NEEDS good bacteria to aid in digestion and prevent disease. Prebiotic toothpastes like the one I use REVITIN utilize natural minerals, enzymes and vitamins to boost your mouths ability to perform well. Along with chewing your food an ample amount of time, the secretions in your mouth begin the break down of foods in ways that even your stomach and intestines dont. By neutralizing the good bacteria with your current 'Whitening' toothpaste, get a prebiotic brand instead. 

2)Oil Pulling for healthy teeth and Gums. 
The Method of Oil Pulling is not used in Western Medicine but it is a ancient Ayurvedic technique to help pull out toxins, kill bad bacteria, and neutralize acidity. The method simply uses a spoonful of Coconut Oil on an empty stomach, first thing in the morning. Before you slam down your coffee, try swishing the coconut oil around your mouth for 15-20 minutes. The Oil will help fight plaque build up, and purge your mouth of unwanted critters that have taken root in their while you were sleeping. 
The method has also been touted by brain scientists who claim that it can de-toxify the brain by pulling bacteria and heavy metals in through the mouth and expel them through the oil. 

Of course the Food you put in your mouth has A LOT to do with how your overall Oral Health is.. this goes without saying. Performance is based on the fuel and your digestive systems translate that fuel into real work through its myriad of pathways. But these two proven methods to keep your mouth on point will translate into benefits in and out of the gym. 

Living and Breathing the consciousness life takes dedication and humility. The ideas I express are meant to help you LIVE THE LIFE YOU WANT. The thing that kills me is to see folks carry on and never try and change things about their nutrition and lifestyle. If you are not feeling 100% about something, there are options for you to be better. We can all be better, it just takes humility and a willingness to change. I will keep bringing you the latest science and concepts for a better life, because I love you all. Keep charging and I will see you next week!

Programming Notes 7/23-7/27 ** Note that this is Week 9 of 12 in the Speed/ Endurance Cycle. This week I am challenging the Muscular Endurance with some unique tests, like Tuesday with the Mile run into a 10 min AMRAP… or Thursday with the Interval piece that Puts your recovery time to the test. Make sure to train smart this week and enjoy, this one will be FUN!!!!


500m Row
50’ Duck Walk
50’ Bear Crawl
50’ Elbow TO instep Walking Lunge
50’ Crab Walk
50’ Power Skip

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

Exposure # 5
5X5 @ load from 7/18

50 Overhead Plate Lunges 35/15
20 GHD Sit Up
*ensure arms are locked out on the lunge and no Stutter stepping . Step through each lunge.

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
Bounding Skip
Straight leg shuffles
Fig 4 Drill
Lateral Shuffle
Lateral Bounding
Sprint W/ Change of Direction

Double Unders.. Practice Tempo and Scaled
2 singles/ 1 Double X 15
2 Singles/ 2 Doubles X15

1 Mile Run ….
Straight into…
10 Min AMRAP
50 Double Unders
8 Burpee Broad Jump
4 Rope Climbs
*use a running clock and note total time, rounds and reps completed . We will repeat next week.
*scale the Rope Climbs if that # is Crushing…

Roll out upper back and sub scapula for 5 minutes before class.

4X :30 @ Each
-Jumping Jacks
-Single Arm Dumbbell muscle clean and press
-Russian Twist
-Mountain Climbers
-Air Squats

Gymnastic Prep:
1:00 Handstand Hold
10 Ring Dips
**Not For Time***

Dumbbell Hang Clean and Jerk 40/20
Rotational Med Ball Slams against wall
*split rotational slams up evenly on both sides. This is a power movement .

20 Cals on Bike
15 Jumping Pull Ups
10 Push Ups
5 Side Lunges

Snatch Warm Up:
7@ Each
-Pass Thru
-High Pull to Cuban Press (pull elbows high, rotate and press out)
-Overhead Squat
-Sotts Press
-hang Snatch

3 5 Min AMRAPS
3 Bar Muscle Ups
6 Snatch 115/75
9 Box Jumps 24/20
*scale the bar Muscle Up to a Jumping Muscle up using a box below the bar.

400m Run
10 Banded Good Mornings
10 banded Squats
10 Banded Monster Walks (each way)
10 Trunk Rotations

5 X
5 Deadlift 275/185
10 Burpee Over Bar
* a good time on this is sub 5 minutes, everyone should try and scale this so that you come in under 8 minutes. The hardest part is the burpees. Fricking push hard.

Love you… E