Functional Wellness Practitioner and Fitness Trainer. Get to the root cause of Metabolic Chaos. Uncover HIDDEN stressors. Go Optimal or Go Home...But Never Go Home Suboptimal
Finally, I’ve caught up posting my workouts 🙂  Today, 3/30/16, got back to deadlifts combined with DB press and wall handstand hold. Then, Tabata row bursts — push hard to improve heart and muscle capacity in the long term!
Strength & Conditioning: 20 min EMOM (every minute on the minute) Odd Minute: 5 Deadlifts: started with 95 lbs and ended with 155 lbs Even Minute: 5Â DB Press 20 lbs each for 5 rounds and 20sec wall handstand hold for remaining 5 rounds
Cash Out: Tabata Row (Total Calories). Completed total of 48 calories
One of the most efficient ways to increase increase aerobic (cardiovascular) and anaerobic (muscle) capacity is to tabatas training or bursts which you give it all during the working seconds. I will write a piece on tabatas. In the meantime, know that tabata training was discovered by Japanese scientist Dr. Izumi in 1996. It consists of  20 seconds work (with 10 seconds of rest in between each set) for a total of 4 minutes.
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Kathy, a loyal client of mine, stepped up and moved her fanny really well. She had no idea what I had in store for her. She was ready for it–plus, it was a beautiful day outside. She has worked hard to get to this level. Watch her video here, share and help to inspire others https://youtu.be/XuAvW6hkykA
“If I can do it, anybody can do it” — by Kathy Thacker
Help me congratulate Kathy on her 6 rounds of dedication and commitment to getting healthier, fit, and stronger. Keep up the good work and inspiring others to join you in reaching their best next level!
Do you need accountability, support, knowledge to get healthier, lose weight, increase energy, focus, and fitness level? Or would you like to bring all that and much more inside the workplace and help your assets achieve wellness? Reach out now at 770.835.5490 // www.BeFabBeYou.com
If you are in the Atlanta/Vinings and surrounding area, call 770.835.5490 to schedule your FREE 45-min Health Session or Fitness Assessment
On Sunday 3/27/16, a friend hosted Easter brunch at her house for several of her friends. I had such a great time. My plans were to stay for 2-3 hours and go on with my afternoon to workout and work on the business for a few business items. Well, that didn’t happen and became more of a self-care day. I followed the moment and spend several hours at my friends’ house. It was a good break and on a good day of the year.
Anyway, next day, Monday 3/28/16, I got to the gym 30 minutes earlier and did a mini-workout before the WOD. No exercises on Sunday, got me two on Monday!
Here is how I moved my fanny. Warm-up workout (completed in 11:32 minutes)
Overall, I was pretty happy with my performance since I was in the middle of 24 hours intermittent fasting and hadn’t eaten in 12 hours. Stay tuned for more write-up on intermittent fasting.
Yesterday, /29/16, I brought bench press back to my routine. Hadn’t done them in months, sometime prior to shoulder injury in Dec 2015. I felt weak…not surprising since I had to stay away from most upper body movements for almost three months. Lots to catch up 🙄Â
Here was my workout. How did you move your fanny?Â
Easter has always been a time for reflection and one to push a reset button if needed for me. How about you?
Whether you believe or not in Jesus Christ and the meaning of this holiday, there is no reason not to reflect, rebuild, and be thankful of everything is put in front of us. I believe they all matter and has a purpose.
Each one of us have control of steps/decisions we take daily and each decision will either help us achieve those long term goals or derail progress. Good decisions nourish body and mind, so why not?
My Saturday, 3/26/16, morning was exciting. Got about 10 minutes of kickboxing in before completing the WOD movements that surely could have destroyed my shoulders. Took it easy on the weight, focused on form, and shoulders came home with me 🙂
I met Erica a few weeks ago at the gym. She’s also a personal trainer who knows my former personal trainer. I trained with Ken before I joined Crossfit Atlanta and then became a trainer myself. Talking to Erica, we learned that we both missed punching, kicking, and kneeing. I love offering that to my clients and they seem to enjoy as much as I do. On Saturday, Erica and I met at 8:30am for a quick warm-up and got each 10 minutes of fun. It’s just an awesome way to release stress and get heart rate up quickly. Once we were done, both of us 9:00 AM class for some more action.
Blood Sugar, Neurons, Insulin Sensitivity, Muscles, and Your Health.
Just listened to Dr. Diano shared her study on how sugar impacts neurons in the mitochondria of brain cells. Had to share my notes. As an insulin resistance/blood sugar coach, this topic is important for knowledge and general awareness.
Dr. Diano explained that when there’s an increase of sugar in the blood (i.e., sugar, simple carbs, stress) a subset of just about 5-10K neurons in humans in the mitochondria that are responsible to production of energy, decrease the size of the mitochondria but increase their number…that is, cause a split (more but smaller). Scientists running the study believe, not sure, the issue can become chronic overtime.
So, this mechanism (split/higher # of mitochondria) is extremely important to the cell to sense glucose. If we impair the mechanism, we impair the ability for the animal to regulate glucose in circulation. The mechanism induces an increase of glucose utilization by our muscles. that is, it causes an increase of insulin sensitivity of peripheral organs.
Thus, these neurons regulate the blood sugar by bringing levels down by increasing the insulin sensitivity and glucose utilization by muscles.
So is it ok to keep consuming high levels of sugar? Of course not. Scientists believe that high blood sugar levels may cause the neurons to lose sensitivity/response and break down the protective mechanism above. Ultimately, this could lead a series of problems to eventually metabolic disease such as Type 2. Eventually, such study can be really helpful in the development of new drugs to treat metabolic diseases.Â
Food Amount, Food Composition, Neuron Pathways
On a side note, she also commented that AMOUNT and COMPOSITION OF FOODS we eat will affect the neurons, the brain, and metabolic pathways. Speaking specifically of foods high in sugar, processed foods, high in preservatives, additives, and hormones… can eventually be dominating and affect the activity of neurons and induce them to behave in a certain way. This is one of the reasons it is hard to switch diet and our behavior regarding foods in general. Earlier a person is exposed to a bad diet, harder it will be to change. This is especially important for pregnant women. Their diet will directly impact the baby who will be born with a certain imprint and will be stronger to change later on in life. That is, mother diet impacts the future metabolic pathways in the brain as well.
Assuming a mother who grew up eating junk, processed, and sugary foods gets pregnant, doesn’t change the diet, is it possible for the child to change the pathway to a better one? Dr. Diano says it is possible for someone to alter overtime. That is because we are a combination of genetic predisposition and the environment, which is extremely important. Will be very hard? yes but not impossible by introducing new healthy eating habits and new overall lifestyle habits to clean up!
15 minutes of Deadlifts (DL), Box Jumps, GHD sit ups, and Double Unders will get your fanny moving and sweaty. Completed 5 rounds and 20 reps in 15 minutes.
3/25/16, great quick workout. How have you been moving your fanny lately? Yoga? Pilates? Walking? Jogging? Running? Strength Training?Â
Need accountability? Â Reach out! I got some for you.Â
I avoid working out more than 3 days in a row. Nonetheless, it is important to keep moving our fannies. The body is not made to sit around and move little.
It was a great way to see the sun to come down. Rower and myself facing the sun, bluetooth jamming dance music, and consistent pace for an easy 5K ride. Benefits of rowing here.
Objective was just to move my muscles, so i focused on form and consistent pace Barely broke a sweat after ~ 25:35 min. Felt pretty good and got me a second wind of energy.
Do you really need energy drinks? coffee? or whatever ‘crap’ full of junk, coloring, etc for energy when you can exercise? Â You don’t need 10min, or 20min, or 30min. Do BURST EXERCISES! Â 3 sets of 30-60 seconds, 30-60sec break, and you will see the burst of energy it will give you. FREE and HEALTHY energy boost!
Snatches are very complex and technical movements. It’s by far my weakness movement. My chronic shoulder issues, born way before I started crossfit, make really hard to experience progress. Unless I practice the movement and every fix my shoulders, I expect little improvement. Yet, it does not prevent me from keep moving my fanny! I just stay within  my limitations.
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EMOM x 12 minutes: 3/23/16 Odd Mins – 3 Power Snatch (55 lbs) Even Mins – 40 DUs
Tuesday, 3/22, Rest Day