B Happy

Are YOU getting your vitamins and minerals?

This may sound like a small thing, but believe it or not, what seems like a simple vitamin deficiency can make trouble for your body.  One such important vitamin to consume is the B vitamin.  If you’ve been eating a strict Paleo diet for awhile, this information is especially useful to you…

The B vitamins are necessary in order to:

• Support and increase the rate of metabolism
• Maintain healthy skin and muscle tone
• Enhance immune and nervous system function
• Promote cell growth and division – including the red blood cells that help prevent anemia
• Reduce the risk of pancreatic cancer, one of cancer’s most lethal forms!  Interestingly enough, this only works when consumed in food, but NOT when the Vitamin B is ingested in vitamin tablet form…

According to Vitamin-Deficiency-Today.com, deficiency of B vitamins is widely spread in athletes.  Most especially thiamin and riboflavin (B1, B2) deficiency!  B vitamins are very important in athlete nutrition because they are involved in energy production and any shortage may affect performance and recovery after exercise.

Thiamin and riboflavin are easily lost in sweat, so the more you’re active and sweating the more you need of these two vitamins.  Vitamins of the B family operate as a team and are usually present in food together.  To avoid deficiency of B vitamins, which are very important nutrients for athletes and those involved in sports, you should increase your vitamin B Foods consumption.

By balancing your diet and consuming vitamin rich foods, your body will get all the vitamins and minerals necessary for your health.  Some of the foods that contain healthy amounts of B vitamins include milk and milk products, eggs, fish and shellfish, meat and poultry, beans, legumes, nuts, breads and cereals.  (For more information on which vitamins are available in which foods, visit this Vitamins in Food page.)  Because many of the common foods that include healthy amounts of vitamin B are NOT included in the Paleo Diet lifestyle, it is important to choose your foods carefully, and possibly look into supplement options.

It is best to talk to your doctor before adding a multivitamin or multimineral supplement to your daily diet to help you fill in the gaps left by your food choices.  Then, your body will finally be able to rely on these vitamins and other essential nutrients while you’re working out and or building muscle!

Today’s Workout

Buy-in:  Get warm BEFORE class with goblet squats, pvc dislocates, and inchworms

WOD:  BASE 1c

So I’ve been getting some feedback regarding the BASE workouts – some good, some bad, some indifferent.  It is my personal belief (built on some decent educational and practical knowledge – 😉 ) that this type of workout will be beneficial in terms of injury prevention, technique development, and local muscular endurance (i.e. all stuff that will help you in CF regardless of your training goals). 

If you aren’t keen on these types of workouts and have freedom in your choice of days, below is the list of days that will feature BASE wods over the next three weeks, so you can avoid them if you want.  After that we will be moving to a different structure.

Tuesday Sept 6, Friday Sept 9, Wednesday Sept 14, Monday Sept 19, Thursday Sept 22.

Keep fit and have fun,

Turts.

5 rounds of 8 reps of the following exercises:

• Back Squat
• DB Shoulder Press or HSPU (strict or kipped)
• Strict Pullups or Chinups (add weight if needed)
• Scale all movements as needed
• Keep reps smooth and steady throughout
• PERFECT TECHNIQUE
• Switches will be on 60s – target 30s to complete your reps, 30s to move to the next exercise

NOTE – if you want a “crusher” wod, then do AMRAP in 30 sec with 30 sec rest between exercises – low score for each exercise in any interval is your score.

Cash-Out:  Goat practice – pick a skill or two and try to hone them – ask your coaches for tips and tricks!