010719 "The GUT Bacteria that Can help Beat Fatigue"

Its not just your lung capacity that you are developing during training. Its not just how big your muscles are getting that make you stronger or get that one last rep. A new study Published in the Nature Medicine journal may shed some more light on just how important your GUT is in relation to your overall athletic ability.

Now called our ‘second brain’ the GUT microbiome is garnering so much attention from all aspects of the science community. Every study being done from Brain Science to Cancer Research is circling back to the health and bacterial make up of your GUT. The GUT is not only the chambers of the Mouth, Stomach, Small Intestine, Large Intestine and the Colon. The GUT is the micro organisms within it. And there is a special bacteria VEILLONELLA which has now been shown to increase your ability to work and beat exhaustion.

During exercise the body produces by products from cells that expend ATP and other chemicals in oder to fire muscles and keep your brain focused on the task. Those ‘metabolites’ are passed through a number of different areas in the body including the kidneys, the liver and the GUT.

In the GUT, the newly sought after VEILLONELLA bacteria interacts with Lactate to recycle it and interject it into the body as a new energy source called PROPRIONATE. Proprionate is a short chain fatty acid that aids in reducing inflammation, decreases blood pressure and provides a protection in our GUT from Salmonella !. Recycling lactate which otherwise would pass through the GUT and potentially increase blood acidity.

The study has sparked the interest from the probiotic industry. Veillonella is not currently a bacterial strain that is put in probiotics. The body either has it or it doesn’t. The prevalence of veillonella is hypothesized to be the result of an athletes training and overall health. A diverse microbiome is best when your diet is full of organic Whole Foods and when you get enough exercise. People want a magic pill for everything so there will undoubtedly be something for sale soon with this strain though.

Aside from the marketing and sales of this new and exciting bacterial strain, the real Gem is that science is diving deeper and deeper into our microbiome to find solutions and advantages to help propel our lives. I am supremely passionate about the little microbes that live inside us. There is so much to unlock and ways that we can flourish together. So go eat good, exercise and thank your GUT bacteria for that PR or for you improved performance. We are all connected, down to the smallest of things in our natural world.
Programming Notes 7/1-7/5 **This week The super sets are going Gymnastic. I also put in a bit of barbell work that is going to challenge not only your strength but also we will practice cycling. Scale weights accordingly and work on hip flexibility after each session.
10 Arm Circles
8 Scapula Pull Ups
10 Kip Swings
8 Divebomber Push ups
10 Side Lunges

Rotator Cuff Priming:
W/ 5# Plate
-scarecrow + External Rotation
-Internal Rotation pull to cheeks
-Bent over Reverse Flys
-Bent Over Press
-Supeman Swings
-wide V Presses
-Criss cross V Presses

3 Sets;
1:15 Handstand Hold
Superset With;
1:15 D Ball Hold

4 Rounds for Time,
27 Cal Row
21 2X KB Swing
15 Burpee Over Rower
9 2X KB Press

500m Row
12 Banded Monster Walk Left and Right
12 Banded Good Mornings
5 Burpee

Hamstring Primer:
-Romanian Deficit Deadlift
-Pendlay Row
*No more than 135/95

Strength + Power
*Weight Builds Each Round
*Power Cleans do not need to be touch and go
10 Deadlift / 5 Power Cleans
8 Deadlift / 4 Power Cleans
6 Deadlift/ 3 Power Cleans
4 Deadlift / 2 Power Cleans
2 Deadlift / 1 Power Clean

Dumbbell Snatch 50/35
Burpee Box Jump 24/20”

400m Run
10 Side Lunges
10 Knee To Elbow Push Up
10 Jump Squat 180’s

Squat Flow: Squat Flow: Kang Squat, Internal Rotation, Ankle Roll Out, Bootstraps, PNF Stretch, Squat W/ T Spine Stretch

Front Squat Super Sets:
Front Squat
Super Set With ;
10 Kettlebell Step Ups

Run 5 K On Air Runner.

4X :30 @ Each
-High Knee Rope Skips
-Calf March + Divebomber Push Ups
-Plank Hold
-Hollow Hold
-Scapula Pull Ups

Lunge Flow:
-Ankle Roll Outs
-Hamstring Pulses
-Elbow To instep W/ Reach
-Side Lunge
-Pigeon Stretch

Interval Work :
5X 5:00 interval
*Complete the work and Rest Remainder
100’ Lunge
200’ D Ball Carry
25/18 Cal Bike

40 High Knee Rope Skips
10 Prone Grip Banded Pull Aparts
10 Supine Grip Banded Pull Parts
10 Banded Pass Thru
10 Banded trunk Circles
10 Scapula Pull Ups

Vertical Press Primals:
12 Banded Landmine Presses
10 Strict Ring Dips
8 L Sit Pull Ups

20 Minute AMRAP
15 Power Snatch 95/65
30 Double Unders
15 Ring Dips
30 Double Unders
15 Chest to Bar Pull Ups
30 Double Unders
15 Thrusters 95/65