Over the last 2 weeks we have had an opportunity to get caught up on how Marcus is recovering from his biking accident and on the crossfit open that is now well underway.
True to form Marcus takes his conversation very seriously.
As always many questions and many answers to go along with them.
Here is the March 12th show.
Here is the March 5th show.
Here are more notes and links than you and I know what to do with.
This week what did the Crossfit open look like?
Workout 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB snatches
Time cap: 14 minutes
What is on the podcast at innerfight this week? Who was that guy? What was his story?
Q. timed vs finish Marcus what are your thoughts in terms of my personal fitness goals (doing classes of bodypump)?
Q. How do I know if I need electrolyte drinks?
Q. I see training and activity specific shoes are there real differences for basic gym work?
-Made it to the osteo for the anke issue, muscles that are too tight! Stretching and started a yoga/bodybalance class
-How is your training/recovery?
Liked this article that pulled the main ideas together nicely!
I came across this little article that talks to the big issue that people have of not getting results. 5 things to look at
Food that is always an issue so how to plan and what to do?
The Structure of an Ideal Plan
I believe that if you are honest with yourself you could fit this structure into at least one or two days during a typical week. Ideally, you would have your meals prepped for the next day the night before or at minimum know ahead of time what you are going to eat. Having a plan will help you avoid grabbing the closest edible looking thing your hands can reach. It is critical that you plan ahead, and here are some take-away points to help set yourself up for success:
1. Shop for the Week
Do you shop for the week and plan out what you are going to have for dinners? Do you have a few food ideas for breakfast and lunches? Consider how many days a week you can plan for, and be realistic. Then create a menu that you can prepare meals for to meet those target days. Writing down this menu is helpful and if will be preparing food for your family, you can post it so they know what to expect.
If you don’t enjoy making a complicated meal, don’t plan one. Start simple. Remember, there is nothing wrong with simple and easy.
2. Make More Than You Need
It can feel like a daunting task to prep all your meals at the beginning of the week. Luckily, you don’t have to. Instead of making each meal individually or making all your meals at the beginning of the week, try making more of the meal you are already preparing and portion it into containers for future meals.
For example, you are making homemade chicken soup. Make enough for your family for dinner and for the next day's lunch. When you are cutting up vegetables for a salad, cut up a few more of your favorite veggies and pack them away for snacks on the go for that week.
This is called batching your time. You are already preparing the meal and it will only take an extra few minutes to make more for throughout the week. Everything you need is already out and ready, so you don't waste time getting it all out again to prepare for additional meals.
3. Prep the Same Foods
For example, prep one snack for the whole week so it is ready and available each afternoon. A good example of a mass-prep breakfast is to take five jars and make some overnight oats for the week. If you struggle with lunch, make layered salad in jars and get a small container of dressing that will last all week.
Understand the Role of Macronutrients
Remember what you are trying to accomplish. You are trying to fuel your body with healthy sustenance and feel full throughout the day. The goal is not perfection, but a sustainable plan.
The best way to sustain your plan that is to choose foods that are high in protein. Protein takes longer to break down and because of this it will help you to feel and stay full for longer. Your goal is to get 20 grams of protein per meal when on the go.
Once you have your protein chosen, choose vegetables to add volume, then choose your starches and fats. Remember that fats will leave you satisfied longer while carbs will not satisfy you for very long. By creating a balanced nutrition plan, you will be less likely to choose a convenience food as an unplanned snack.
Have a Lunchtime Emergency Plan
If you find yourself at work with no lunch, what do you do? Do you starve? Hell no. Do you grab some takeout? Most likely, but use caution.
What to not put in the coffee
Dumbbells and shoulders!
Check out below!
Q. thoughts on the foam roller and what about the other options?
Unless you’re suffering from back tension that won’t go away or IT-band tightness that seems to rear its head on a daily basis, you might wonder why you should even set time aside for some soft-tissue work. Afterall, teasing out muscle kinks and working connective tissue, ligaments, fascia, and takes effort. But it’s time well spent.
“Tissue that’s stiff doesn’t function as well,” says Starrett. “Making your soft tissue healthier through self-myofascial release can improve work capacity, strength, and stamina, and reduce pain.”
Ready to give lacrosse-ball self massage a shot? Keep these four pointers in mind.
1. Set Aside 10 Minutes
While it might not seem like much, setting aside 10 minutes before bed to roll out is ideal. “That’s long enough to make a difference but not so long that you overdo it,” says Starrett. “Plus, soft tissue work can have a parasympathetic effect, meaning it can help you fall asleep faster and sleep more deeply.”
2. Remember To Breathe
When you’re working on easing tension—targeting tough spots and pushing through the soreness—maintaining a steady breath may take a backseat. It shouldn’t. In fact, your breath should play a big role in the process.
To use a lacrosse ball correctly, place it under a part of your body (like your shoulders, hamstrings, or quads), and let your body weight push down on the ball. Roll around until you find a spot that feels a little uncomfortable. Stop there and breathe in for four seconds. Then clench the muscle where the ball is and hold for four seconds. Finally, relax the muscle and exhale for eight seconds. “The longer exhale tells your body to relax,” says Starrett. Repeat this breathing technique until the area has softened up and you can put your full weight on the ball. Then move on to the next spot.
3. Target One Area At A Time
Don’t think of lacrosse-ball release as a full-body workout. This is one case where less is more. Instead of going from head to toe, spend one night working on your legs and the next on your upper back. Each night, move your focus to a different muscle group with the goal of hitting all major body parts by end of week.
The one thing to remember: Make sure to hit both sides. If you do your right leg, do your left leg the same night. Need some inspiration for where to target? “Put the ball under a spot you feel stiff,” says Starrett. “Or, if you have pain somewhere, think about targeting the surrounding areas.” In other words, if your neck hurts, lie down and put the ball under the trapezius muscle in your upper back.
4. Stop If It Hurts
Discomfort, especially at first, is nothing to worry about, but if you feel sharp pain, reassess. “When you put the ball under a part of your body, it should feel good,” says Starrett. “If it hurts bad enough that you can’t take a full, deep breath, you need to back off the pressure by supporting your weight with your hands or throwing a towel over the ball.”
Small changes I like this idea!
Q. What should I look for in a trainer I , don’t need to love them just need a great motivator
Q. Is there trainer regulation in Dubai?
Q. I need to set my goals but really don’t know where to start, 30 something male who just wants to look ok and so where do I START I am a good 30kg over the good weight and not active at all… need the push or a plan, where do I start? Help
Interesting
M&F: You’re a three-time U.S. champion and an Olympic bronze medalist. What's a typical day of training look like for you ahead of The Olympics?
Ashley Wagner: On a typical training day, I’m on the ice for 3½ hours, and then I’m usually in the gym for another two. I do that six days a week. In the gym, it’s a lot of resistance training with bands. I mostly focus on core strength and stability, and then I also do a lot of glute work. So, lots of squats.
What about bench pressing?
No, not so much. Skating is a really interesting sport because we have to be ridiculously strong, but we can’t be big, because everything we have, we have to haul up into the air.
Still like this we need to chat about it
Boom let us kick off with the mail bag!
What is the best thing to have to improve metabolism ..
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Also, a guy called wanting to ask a question. I gave him your email address. He'll hopefully send through his question. It had to do with how protein builds muscle and helps shed off fat. I re-played Getfitradio (This week's show in which Marcus talks of how his diet aided his recovery).
And what about a Marcus Motivational? One of your Insta sandwiches...
_____________________________
-Update on the Crossfit Open
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
Gut Flora I like this article not for the kid side but he person side!
Over time, the makeup of your gut bacteria can change; sometimes for the worse. Stress, sugar, processed food, and too much alcohol are just a few things that can obliterate healthy gut flora.
- Other gut bug killers include:
- Antibiotics
- Over the counter drugs like NSAIDs (Advil, Aleve)
- Overuse of antibacterial soaps and gels
- Chlorinated drinking water
- Pesticides and herbicides
- A diet high in starchy carbohydrates
- Obesity
An imbalance of gut bacteria can derail your immune system and make you susceptible to many things, including food intolerance and infections. This imbalance is also linked to:
- Obesity
- Insulin sensitivity
- Diabetes
- Autism
- Anxiety
- Depression
More research to read on food prep!
A new study[1] finds that environmental chemicals known as perfluoroalkyl substances (PFAS) – found in fast-food wrappers, non-stick pots and pans, textile coatings, and even paper – cause another worrisome and unwanted side-effect. Previously linked to hormone dysregulation, immune dysfunction, high cholesterol, and even cancer, PFAS exposure is now also linked to weight gain. Specifically, researchers found that people with the highest levels of PFAS in their bloodstream had the hardest time keeping weight off after dieting.For the study, over 600 people followed a heart-healthy diet for six months, leading to an average weight loss of 14 pounds. Over the next 18 months, participants gained back an average of 6 pounds. All the while, researchers tracked PFAS concentrations in people’s bloodstreams. They noticed that while PFAS levels didn’t affect how much weight people lost originally, they did affect how much participants gained back. In fact, people who gained the most weight back possessed the highest PFAS levels. Furthermore, the link appeared to be gender-based – women with the highest PFAS blood levels regained 2.7 to 4.9 pounds more than women with the lowest PFAS levels. It’s possible that PFAS obstruct estrogen metabolism, which is why these results are notably evident in women.
High PFAS levels are also linked to lower resting metabolic rates
Interestingly, the study also concluded that people with the highest PFAS levels possessed lower resting metabolic rates – the baseline rate of caloric burn doing sedentary, daily activities. “People with lower metabolic rates are more likely to accumulate a lot of fat in the body, so this may be a very important part of the problem,” says senior author Qi Sun, assistant professor in the Department of Nutrition at Harvard T.H. Chan School of Public Health.
Some Apps for workouts, are we spending too much time on the apps and too little time getting down to work?
Causes of weight gain! Being stupid! Or the below...
TABATA, love that word!
3 Fitness In The City by Fitness in the City / 22d // keep unread // hide
30 minutes of any form of activity that gets your heart rate up and stimulates the dopamine receptors will release endorphins to make you feel good.
According to Collective Wellness Group Wellness Director, Dan Conn, it can be a brisk walk on the beach, kicking the footy in the park, or boxing – any movement that gets your heart pumping!
We’ve put together a 30 minute sweat session that will not get monotonous or boring – thanks to its Tabata format.
“Anyone can spare 30 minutes to train, and Anytime Fitness is the perfect place to set up your own tabata circuit as each gym has excellent training facilities, available to members 24/7, says Dan.
The workout Dan has put together below requires no equipment at all, all you need is your own body, and some determination to sweat and smile!
- Jumping Jacks (3 minutes)
- Push-ups (3 minutes)
- Burpees (3 minutes)
- Body weight squats (3 minutes)
- Mountain Climbers (3 minutes)
- Russian Twists (3 minutes)
- Jumping Lunges (3 minutes)
- Lateral Slides (3 minutes)
- V Snaps (3 minutes)
- Moving Plank (3 minutes)
What is Tabata?
Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Tabata and his team conducted research on two groups of athletes, coming to the conclusion that high-intensity interval training has more impact on both the aerobic and anaerobic systems.
The structure of the program is as follows:
- Workout hard for 20 seconds
- Rest for 10 seconds
- Complete 6 rounds of each exercise (3 minutes work)
You can do pretty much any exercise you in this format. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups, you can even incorporate weights, your imagination is the limit.
Q. Missed your DOMS suggestions on how to deal with them, please repeat it for us!
Q. I hear how good burpees are why are they a super exercise?
Q. Can you give us an idea of some push up variations so the muscles do not get accustomed to the work?
Q How long should we be at max heart rate in a workout?
Q. Marcus I have listened to you coach James do you really think he can get down to a 3hr:30 in his quest without killing himself?
Q. What to snack on to kill the sugar craving?
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