090718 "Food=Fuel//Fuel=Good Vibes"

It never ceases to amaze me when I travel around this great land of ours; Humans feeding themselves the worst possible nutrition and then reacting in negative ways to themselves and others. Well the prescription for a happier society, a happy existence depends almost exclusively on the food choices you make! I plead with you, you few conscious activists in the world, to help spread the message that FOOD IS FUEL and FUELING THE MIND BRINGS GOOD VIBES!

Mental Disorders are either more prevalent today or else our metrics for determining such disorders have gotten a lot better but there is now and estimated 42 Million Adults in America that suffer from some form of emotional or mental imbalance. And trending right along with this rise is not surprisingly is a preponderance of processed food product consumption. Could it be that the highly processed foods that are provided to us by the market can be bringing on a host of disorders? I think so.  

Neurotransmitters are the messaging chemicals in the brain that make us feel happy, sad, angry, content, euphoric, tired and awake. The two most important Neurotransmitters are;
Serotonin- is a neurotransmitter that keeps your mood fresh and funky. It’s made from tryptophan, an essential amino acid abundant in fish, eggs, chicken, turkey and other meats. Iron, zinc, and vitamins B3, B6 and C help facilitate the enzymatic reactions that convert tryptophan to serotonin. If you go back in my previous post about Zinc Deficiency and even farther to search out how depleted most food is of the B Complex, it should come as to no surprise why feelings of anxiety and depression are rampant.... especially among young people!
Dopamine- is the most powerful of your stimulating neurotransmitters. Dopamine and Norepinephrine (natural Speed) are responsible for many of the “highs” you feel. The brain converts the amino acid tyrosine – found in protein – to dopamine with the help of folic acid, vitamin B6, magnesium and zinc. You’ll find extra tyrosine in almonds, avocados, dairy products, and pumpkin and sesame seeds. 

Stress is also another factor in the mix that can block the FUEL from getting in the body. It is really a CHICKEN or the EGG scenario when it comes to eating and neurotransmitter imbalances. Stress can overstimulate the Sympathetic Nervous system (fight or flight) and throw your hormones into a real funk . As well, stress alters your brain chemistry so what may look good to you can actually perpetuate shitty feelings and a bad mood. 

The good news is that each day your brain gives you the opportunity to start over! In an awe-inspiring and frankly astonishing turn, it cleanses itself of all the shit emotion and allows you to start your day fresh (barring any heavy drinking, drugs, or shitty sleep) . So begin your day with the best fuel possible. 
FAT- After a big glass of water in the morning you should break your nightly fast with some healthy fats like Salmon, Nuts, or an Avocado. Do not overdo it. It is amazing how just a little  food on a fasted body can have a completely rejuvenating effect! 
CARBS- Dense as you can. Im talking eat broccoli, beans, kale, chard, and all types of colorful greens to balance out the micronutrients and keep those neurotransmitters firing. If you are constantly the one at work who is "Hangry" in meetings try out eating salads 3 meals per day with healthy fats and proteins. You will soon be the person everyone is enamored with!
PROTEINS- Stay lean my friends. Too Much fat from Burgers and Processed Chicken can really fuck you up. Eat as much sustainably caught fish you can. I am VERY preferential to Salmon but anything raised and slaughtered within 30 minutes of your house is best!

Good Vibes are what we need in this world more than ever. I want so bad to have my kids grow up in a world not measured by fear, anger and pessimism but rather one that enlightens and inspires them to keep raising our collective consciousness. I love y'all so damn much. My love comes directly from my GUT and not my Heart. Eat your way to positive vibes and change the world for the better!


Programming Notes 7/9-7/13 *Note that this is week 7 of the Speed/Endurance cycle. This week look out for both the Aerobic pieces on Wednesday and then a great Repeat on Thursday that challenges your speed with change of Direction. There is exposure #3 of the Tempo Backsquats, go heavy and rest at least 2;00 between efforts.


Spend 7 Minutes Working through a Banded complex:
-8 Reps of each
-Lateral banded hip distraction
-Hip Flexor Stretch
-Single Leg Hamstring Pulses
- banded squats (around back of the knees)
-banded hip hinge (band around waist)

100m Run
15 Plate Squats
15 Plate Ground to Overhead

“Dirty 30’s”
30 Reps of Each for Time
-Double Overhead KB Lunges 35/22
-Deadlift 145/100
-Pull Ups
-Double KB Clean and Jerk
-Pendlay Row (no hip movement on bent row!)
-Burpee over bar

Cool Down:
Hip Extension hold 1:00
Side Plank 1:00 each side

3X :30 @ Each
-Reverse Lunge +High Knee Pull
-Divebomber Push ups
-Hip Touches
-PERFECT Air Squats
-Jumping Jacks

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

Tempo Backsquat
Exposure #3
2/1/1 on tempo

Stone Squats 115/75
Toes To bar

Cool Down:
Roll Out hips and quads for 5 mins

Roll out lats and Chest for 5 minutes prior to training.
250m Row
:30 Overhead KB Hold (light)
10 KB Windmills
:40 Handstand hold

Gymnastic Strength:
4X :30
-Ring Support Top
-L Sit
Ring Support Bottom
*use a :10 transition time in between

5 Rounds For Time
400 m Run
200m Farmer Carry (Heavy)
30 Push Ups

Cool Down:
Standing Hamstring Stretch
Lat Band Mobility

400m Jog
W/ light dumbbell
12 DB Lateral Raises
12 See-Saw Presses
12 Bent Over Row
12 Lateral Line Touches @ 5m Length

5 Rounds for Consistency
:40 Work :20 Rest
-Suicide Run 20/40m
-Slam Ball
-Sandbag Ground TO Shoulder ( each cone touch is a point)
- Dumbbell Push Press 50/35

*rest 1 minute between rounds
*score is total reps per round

Carry the Heaviest Sandbag or Stone you have  400m

A-5:00 Easy Bike

B- Dynamic ROM:
10@ Each
-Shoulder Rolls
-Arm Swings
-Lateral Jabs
-PVC Trunk Rotations
-PVC Pass Thru
-SIde Lunges
-Leg Swings
-Narrow Foot Pos. Squat

C- 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

15 Min AMRAP
12/10 Cal Bike
3 Rope Climbs
20 Kettlebell Swings
*every minute on the minute do 3 Pistol Squats.