DB Incline Press
Wtd Rev Lunge
(Others as you please)
Archives for February 2016
Why such an emphasis on eating less, intermittent fasting, and restricting calories?
Well, first, b/c when you Google “eat less” you actually get multiple results of “9 simple ways to eat less” “15 strategies to help you eat less.” Where is there even room in the brain for that…???
The reality is…the human body was not designed to be in a constant state of digestion. Breakfast, snack, lunch, snack, dinner, snack.
In fact, restricting caloric intake (note: not starvation) increases health and longevity in various animals.
Of course, that just makes sense…if the body is experiencing less insulin response, less inflammation, less oxidative stress…it can focus on all the work of efficient development and repair.
Read findings from Wisconsin National Primate Research Center
“Our data indicate that adult-onset, moderate CR delays the onset of age-associated pathologies and promotes survival in a primate species.”
Strength 2: DB Incline Press, Seated Row, Deadlift, Wtd Rev Lunge; Hip/Shoulder Mobility
Aerobic: 45min; Core
Power: Dealer’s Choice (3rds – 5 exercises/1 min each; rest 1 min btw rds)
HI Endurance (800/1000 intervals)
Due to schedule change, I’m hitting Hill Split today.
Remember, these High Intensity Endurance days are the Ace up your sleeve. They build the power pathways that enable you to shift gears, summon the reserves, react…b/c you got that MFT that says, “Nothin’ gets to me.”
12 min warmup w/ 5 min @ tempo
7x2min Hill (6.0 on treadmill)
Recover 2 min. between sets.
BTW, you’ll need this:
The idea of being soft and fluid rather than rigid and stiff as an orientation of strength has been around for a while.
“We are the most addicted. We are the most over-medicated, obese, in-debt adult cohort in human history.” (Brene’ Brown)
Why? Because we shame Vulnerability…hiding behind pretenses and false defenses of strength and “I got it together.” –According to Brene’ Brown (btw, read and watch her stuff, very good for various perspectives on summoning and rallying the courage to achieve our goals)
The only choice (for growth) is to Risk Vulnerability, Embrace Fear, and Go For It. Experience the full range of emotions. The pay off? Peace, health, creativity, relationships.
Un-numb & Crush the weekend!
Warm Up: 10 min carbio; 10 min Core/Mobility
2 min assault bike
1 min row
15 reps (Wtd Step Ups, DB Push Press, Goblet Squat, Bench Plyo Pushup)
30 min Aerobic (bike, run, ellip, stair, or combo)
“I can teach you how to bewitch the mind and ensnare the senses. I can tell you how to bottle fame, brew glory, and even put a stopper in death.” S. Snape
We all know the general recommendations for a long, healthy life:
Eat real foods
Reduce oxidative stress (eat antioxidants)
It could be, that those lifestyle choices, maintain the length of our “telomeres” — longer telomeres, longer life (at least longer cell life).
Maybe “Taxes” will be the only certainty left!
Lifestyle and Telomere Length
Stress and Telomere Length
Yes, anything. You can eat anything and live a healthy, fit life.
Humans all over the globe (ie, nations with highest longevity) live long, non-disease ridden, healthy lives eating a wide variety of foods which even include: noodles, rice, sweet potatoes, potatoes, cheese, bread and legumes.
Bwwwaaat?! Bread and rice?!!!
As fast as you can, ditch a hyper-focus on consulting diets for “what should I eat?”…other than providing a label, those diets create an illusion, a superstition, and distract from the real, powerful variables in play.
Obviously, really, eat anything (as long as it’s real food in close to real form, in really small quantities, from really local sources, prepared by real humans)…so that’s done…off the table.
Then, it’s highly more likely and more worth our mental energy to consider the important variables from high-longevity, healthy cultures; things we can learn:
Eat foods that have not been modified or exposed to chemicals.
Drink clean water.
Breathe clean air.
Spend time outside .
Minimize exposure to toxins, endocrine disruptors, etc.
Minimize exposure to stress (esp. stressing over what to eat!)
Make movement a normal part of daily experience.
Engage in meaningful social relationships.