250319 "Research Shows; Fitness is good for the GUT"

Stop what you are doing and listen. Your GUT is talking to you. As athletes we need to be listening to our muscles, our brains, and our GUT. One is nothing with out the other in this business. New research by Stephen Carter of the University of Indiana has just been released that ties athletic performance, specifically cardiorespritory fitness, to a more diverse and robust GUT. Now, You know me and the GUT. For many moons I have been touting its importance on your ability to perform as well as ensure a higher quality of life. Well, here is the first research Ive found that points directly to fitness and the GUT. Read on to find out more.

If you are just tuning in, GUT Bacteria are not the enemy . Bacteria get a bad wrap in the consumer media because they are the cause of certain public health outbreaks but…. These ancient organisms are essential to our survival on this planet and vital to your ability to perform on the field, water, gym, whatever.

We have Billions of bacteria on our skin, in our blood and of course, in our GUT. These GUT bacteria have evolved with us since the dawn of time to live in harmony with us. GUT bacterial strains are unique in that they act as a line of defense for our immune system by killing bad strains of bacteria and protecting the lining of our digestive system from all the harmful things that pass through it. Immune deficiency is linked to either a lack of bacterial diversity in our GUT or simply a desert where bacteria are not present at all! And this is where the new study comes in with some surprising data.

Cancer treatment is gnarly. Chemotherapy wipes out everything in its path, including the Healthy Bacteria in your GUT. So, a population of cancer survivors with a baseline level of bacteria at 0% is a great place to do some research! The University of Indiana researchers studied a control group of women who had recently (>1 year) gone through Chemotherapy. The women were given a fitness test to determine their level of fitness and then their fecal material (poop) was tested for bacteria levels.

The findings were very encouraging. The test group with a higher level of fitness (as determined by the fitness test) had a higher level of healthy GUT bacteria than the women with a lower level of fitness.

Higher levels of healthy GUT bacteria are associated with better inflammation recovery, better immune system, and improved muscle function. All around, more GUT bacteria diversity is a hedge against SUCKING AT LIFE.

While the study of our GUT is really still in its infancy, studies like this that not only link health, but fitness as well; GUT health is very exciting news for us. To increase the levels of good bacteria in your GUT here are my recommendations;
-Eat Fermented foods at every meal (kimchi, sauerkraut, beets, unsweetened Greek Yogurt)
-Eat organic foods
-Buy food from Farmers Markets
-Get plenty of Vitamin D
-Dont Drink Alcohol in Large Amounts (some wine is fine, tequila can be a prebiotic)
- DO NOT TRUST PROBIOTIC PILLS, stick to Whole Foods.

Programming Notes 2/25-3/1 *** This is Week 3 of the Gymnastatics Strength Exposure cycle and a running capacity week. On the Front End of the Week I have sprint Work which will require a good warm up so make sure that the body is firing before you hit the intervals. And on the back side I have a 5k run. Don’t bail on this, the 5k distance for a trained athlete should be a power run, no longer than some of my workouts. Train hard and eat right.
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:

Perform 2X 200m .
1- @ 70%
1-@ 80%
**Prior to 100m Intervals . Rest 5 mins before doing the sprints.

4X 100m Sprints
-Rest 4;00 Between-

Front Squat
-Build to a Heavy 7
-Build to a Heavy 5
-Build to a heavy 3

1 mile Bike
10 Banded Pull Apart
10 banded Pass Thru
10 Banded Good Mornings
10 Side Plank Knee To Elbow (Each Side)

Gymnastic Strength:
(Week 3)
Max Strict Pull Up
-Followed Immediately by, -
1:00 Hollow Body Flutter Kicks

“Tabata Something Else”
A- Single Leg Burpee
B- Kettlebell Single Arm Swing
C- Kettlebell Step Up (*perform entire :20 interval on one leg, then switch)
Rest 2:00 Between Tabatas

250m Row
15 Kip Swings
12 Dumbbell Bent Row
10 Ice Skaters
:10 Chin Over the bar Hold

Shoulder Primer:
W/ Light Dumbbells 5-15#
20 Reverse Flys
20 Bent Scare Crows
20 See-Saw Press
20 Front Raises
20 Lateral Raises

Strength Work:
A- 3 Push Press
B- 3 Split Jerks

3 Rounds for time,
250m Row
15 Hang Power Clean 115/75
12 Lateral Line Touches @ 20’

Cool Down:
1:30 Reverse Hand Plank Hold
1:00 Superman Hold

10@ Each
-Leg Swing Forward
-Leg Swing Side
-Hip Circles
-Air Squats
-Ankle Roll Outs
-Side Lunges
-Hip Hinge
-High Knees
-Butt Kickers
-Power Skip
-Squat Thrust Tuck Jumps
-Mountain Climbers
-Deadbug Ipsa Lateral Reach

Benchmark Testing:
Run 5 K

Cool Down:
Down Dog/ Calf March
Pigeon Stretch

-Roll Out Hips and Hamstrings, and rhomboids 5 mins Before session
400m Run
10 SnatchGrip Barbell Deadlift
10 Barbell Good Morning
10 Barbell Back Rack Reverse Lunge
10 Kip Swings
10 Kneeling Slam Ball Up and Overs

4 Rounds Not For Time
8 Single Leg Barbell Deadlift
8 Run Dips
100m D Ball Carry

Power Snatch 135/95
Pull Up
-Rest 5:00 Between Intervals-