Posts tagged with ‘health’

  • WOD Blog | Workout of the day

    SATURDAY 18-11-2017

    - by Admin

    BARBELL CLUB

    SNATCH

    1 rep OTM x 5 / load
    82%
    87%
    92%

    CLEAN & JERK

    1 rep OTM x 5 / load
    82%
    87%
    92%

     

    GI JOZI

    LEVEL 1

    DB KALSU

    100 thrusters for time (17.5 / 15)
    * Each min starts with 5 burpees before Thrusters can commence
    * Run clock up EMOM 30 min
    * You have to do the 5 burpees even in a round you “rest”

    30 min time cap

    LEVEL 2

    KB KALSU

    100 thrusters for time (20/16)
    * Each min starts with 5 burpees before Thrusters can commence
    * Run clock up EMOM 30 min
    * You have to do the 5 burpees even in a round you “rest”

    30 min time cap

  • Knowledge Blog

    SIGNS OF POOR SLEEP

    - by Imtiaz

    Nutrition and training are only pieces of the health and fitness puzzle. If your eating and training are consistently good, but you still don’t look and feel the way you’d like to, one of the other pieces may need fixing. Most often, it’s the result of poor sleep.

    Your body composition, mental acuity, digestion, skin health, mood states and physical performance are some of the components heavily dependent on sufficient sleep. Seven hours of peaceful sleep every night is the minimum needed to keep health and fitness problems at bay. If you’re getting less than that but feel like you’re getting enough sleep, you’re kidding yourself.

    These are some signs that your sleep habits may need tweaking:

    You’re Struggling with your Body Composition

    Poor sleep can:

    • Increase excess body fat
    • Disrupt your feelings of hunger and satiety
    • Increase caloric intake, especially from comfort foods
    • Excess body can in turn reduce sleep quality making this a negative feedback loop

    Your Mental Performance is Shaky

    Sleep is especially important for the recovery and development of the central nervous system. Insufficient sleep can cause:

    • Forgetfulness
    • Low mood states
    • Attention deficit
    • Impaired judgement
    • Reduced alertness
    • Mental acuity during exercise

    You’re Prone to Sickness

    Sleep is also responsible for keeping your immune system in check. Insufficient sleep results in:

    • Increased inflammation
    • Vulnerability to viruses and bacteria
    • Greater stress to the cardiovascular system
    • Inability to recover from colds and flu

    Does any of this sound like you, but your eating and training is fairly on point? If so, your sleep habits may need tweaking. You should be aiming for seven hours of restful sleep a night. That is, seven hours of shut eye. Not seven hours from the time you get into bed until waking 😉

    –Imtiaz

  • WOD Blog | Workout of the day

    MONDAY 30-10-2017

    - by carl

    LEVEL 1

     A. STRENGTH

    Back squat
    10-5-3-1-1-1-3-5-10 reps

    B. GYMNASTICS CONDITIONING

    15 strict pull-ups for time (30 horizontal RR)

    LEVEL 2

     A. STRENGTH

    Back squat
    10-5-3-1-1-1-3-5-10 reps

    B. GYMNASTICS CONDITIONING

    20 strict C2B pull-ups for time

     

  • Knowledge Blog

    ONE SIMPLE NUTRITION HABIT

    - by Imtiaz

    Okay I know I’ve had a lot of the “one thing to change” posts recently, but that should highlight that improving your nutrition isn’t difficult. It takes a several small, simple changes. This one really is easy.

    READ. Read nutrition labels. Specifically the ingredients list and macronutrient profile.

    If it has an ingredients list, it’s not natural or ‘organic.’ If you couldn’t grow it, it didn’t have eyes, ears, a nose and a mouth, or it didn’t come from something that had eyes, ears, a nose and a mouth, it’s not natural. If it has an ingredient list it was manufactured, by humans.

    The items at the beginning of the ingredients list are the predominant ingredients. So if sugar comes first, the product is primarily made of sugar.

    Just because it says ‘no sugar added’ doesn’t mean that it doesn’t have sugar. There are about 50 different ways to label sugar on foods:

    Barley malt, beet syrup, buttered syrup, cane juice crystals, caramel, corn syrup, carob syrup, dextran, dextrose, diastatic malt, diatase, ethyl maltol, fructose, fruit juice, fruit juice concentrate, galactose, glucose, glucose solids, golden syrup, honey, high fructose corn syrup, lactose, maltodextrin, maltose, malt syrup, maple syrup, molasses, panocha, refiner’s syrup, rice syrup, sorbitol, sorghum syrup, sucrose, sugar, treacle…..

    And read the label BEFORE you eat it. It pays to know what you’re putting in your mouth.

  • Knowledge Blog

    PERSISTENCE

    - by Imtiaz

    Consistency is key, right? You need to consistently eat well and train to get results. Consistency is defined as the quality of always doing something in a similar way–keeping the same. For example, training at least three times a week and only having two treat meals a week might be what you need to consistently do to get results. There’s a problem with consistency, though. It gets derailed easily.

    Here is an example of great consistency getting derailed.

    You’ve been having only two treat meals a week for a couple of months and are feeling great. Your body fat percentage is down and the headaches from too much sugar are even gone. And then you have a social event to attend, a Christmas party. So you ‘let your hair down’ and have a bender. A b.e.n.d.e.r! You feel sorry for yourself on the next day so you comfort yourself with more drugs bad food. Monday comes and you haven’t prepared any food because of the weekend’s activities. You buy some “healthy” convenient snacks and meals, and that’s what you do for the rest of the week because you’ll only have time for shopping on the weekend.

    You make it to the supermarket on the weekend, but by then the taste of cocaine sugar is back. You’re off the rails.

    It might sound a bit dramatic, but it’s a scenario I’ve witnessed far too many times in my 15 years in this industry. Consistency gets you going. Persistence is what keeps you going.

    Persistence is defined as continuing on the course of action in spite of difficulty. It’s getting right back on track after having a bender, and after all the setbacks and detours that life will throw at you.

    Our definition of fitness is increased work capacity across many activity types and durations through lifeLifelong health and fitness. So you are able to go snowboarding in your 70s, play sports with your grandchildren, and get yourself out of bed until the day you die.

    A few six week challenges or one year of good training isn’t enough to get you there. Persistently working on your health and fitness–your nutrition, training, recovery and lifestyle habits–will.