Watch the video in the link provided to learn all about resistant starch and what it does for your gut and your health.
http://freetheanimal.com/2013/12/resistant-primer-newbies.html
After watching the video, head to the link below.
http://freetheanimal.com/2013/06/resistant-starch-an-overall-primer-with-references.html
Friday, September 12, 2014
Hey You Low Carbers! Nourish Your Micrbiome!
Hey Folks!
Our Heal Your Gut Challenge will be starting very soon - September 15 to be exact.
I recently starting discussing butyrate - a short chain fatty acid that is a byproduct of the fermentation that occurs in a healthy and happy gut. We would do ourselves some good to enjoy a diet that is high in fermentable fibre. Fermentable fibre is that which evades digestion in the upper gut and then FERMENTS in the gut (provided that microbiota is PRESENT). Folks on a low carb diet may not be getting the fermentable fibre that they need for a healthy microbiome. Read all about this problem below and why a gut high in acid is beneficial.
I cut and pasted the gist of the article below:
"When it comes to the health and well being of your gut microbes, nothing matters more than fermentable substrates (You can read about here, here, here, here, here, here, here, here, here – you get the idea). As the rules/tenants of basic microbial ecology go, a reduction in fermentable substrates derived from carbohydrates means less energy sources for the microbes – who depend on host-derived substrates as well, as in the case of mucin-degraders like Akkermansia. As fermentation drops, so to does the byproducts of fermentation which include short chain fatty acids (primarily acetate, butyrate, propionate), organic acids, and gases like hydrogen. All of this can and will dramatically shift the pH of the colonic environment. As it stands in a healthy or normal gut, the pH of the colon changes from proximal to distal end, being more acidic in the proximal (front) end than the tail end – mainly as a function of more rapid fermentation as food items empty from the small intestine. As the pH shifts to being more alkaline from less fermentation, a number of shoes begin to drop (or can).
A less acidic environment means acid sensitive groups of bacteria, like those in the Phylum Proteobacteria, which includes a who’s who of bad guys like strains of E. Coli, Salmonella, Vibrio, Helicobacter, might bloom – not a good thing. You see the same blooms following antibiotic treatment. In addition, as pH shifts away from acidic, the genus Bacteroides can also bloom as well, gaining an ecological niche in this less acidic environment courtesy of a low carb diet. For those of you keeping score, many talk about the American gut in general being dominated by Bacteroides as a function of our high fat, high sugar diet. The reality is, it might have to do with what we are not eating – dietary fiber (of all kinds). The all-important butyrate producers Roseburia spp. and Eubacterium also drop in abundance as pH shifts away from acidic as well. A drop in fecal butyrate and butyrate producing bacteria was demonstrated in an elegant study comparing diets of varying amounts of carbs. Given the importance of butyrate in colonic health, any dietary strategy that potentially shifts pH away from acidity as a function of reduced fermentation, might contribute to various forms of IBD.
So, low carb equals a less acidic colonic environment due to the drop in fermentation (and I presume harder, and less frequent stools as a function of reduced biomass from bacteria – or maybe not). As pH shifts, prospects for opportunistic pathogens increase, as does opportunities for gram-negative bacteria like Bacteroides and Enterobacter. When you add this up – and a lot of more shifts in the microbial ecology of the low carb gut – you most certainly have a classic case of microbial dysbiosis – as the name implies, an imbalance. This dysbiosis can lead to issues associated with IBD, autoimmune disease, metabolic disorders and so on. But again, a large cohort of low, low carb dieters has never been looked at using 16S rRNA methods. So the jury is still out – but will be fascinating to see.
A bit of a paradox in all of this is the increased likelihood that a low carb microbial community will most certainly lead to increased gut permeability – a well-known phenomenon whereby microbial parts (lipopolysaccharides, which leads to metabolic endotoxemia) and whole microbes themselves (bacteremia) leak from the intestinal track into the blood, leading to low-grade inflammation that is at the root of metabolic diseases such as type 2 diabetes, obesity and heart disease. So it is a paradox that a leaky gut that can be triggered from a low carb (high fat) diet – and a possible increase in gram-negative bacteria and a reduction in healthy bacteria like Bifidobacterium – doesn’t result in weight gain as demonstrated in study after study in mice and humans. Weird.
I hope people do not take this as some kind of attack on low carb diets – couldn’t be farther from the truth. There is NO AGENDA. Again, NO AGENDA. (It’s worth noting I consume a high fat, high protein, high fiber diet). Just wanted to point out some obvious concerns (maybe unfounded) and that if we get a large enough sample of low carb folks in American Gut, we might be able to provide some interesting insight – or not. Who knows, maybe low carb folks have super healthy gut microbiota (whatever that is).
So to my low carb brothers and sisters out there, try and eat a little more fibrous material if you can – diversity matters – and help your gut bugs help you. It’s what evolution intended."
http://humanfoodproject.com/sorry-low-carbers-your-microbiome-is-just-not-that-into-you/
Our Heal Your Gut Challenge will be starting very soon - September 15 to be exact.
I recently starting discussing butyrate - a short chain fatty acid that is a byproduct of the fermentation that occurs in a healthy and happy gut. We would do ourselves some good to enjoy a diet that is high in fermentable fibre. Fermentable fibre is that which evades digestion in the upper gut and then FERMENTS in the gut (provided that microbiota is PRESENT). Folks on a low carb diet may not be getting the fermentable fibre that they need for a healthy microbiome. Read all about this problem below and why a gut high in acid is beneficial.
I cut and pasted the gist of the article below:
"When it comes to the health and well being of your gut microbes, nothing matters more than fermentable substrates (You can read about here, here, here, here, here, here, here, here, here – you get the idea). As the rules/tenants of basic microbial ecology go, a reduction in fermentable substrates derived from carbohydrates means less energy sources for the microbes – who depend on host-derived substrates as well, as in the case of mucin-degraders like Akkermansia. As fermentation drops, so to does the byproducts of fermentation which include short chain fatty acids (primarily acetate, butyrate, propionate), organic acids, and gases like hydrogen. All of this can and will dramatically shift the pH of the colonic environment. As it stands in a healthy or normal gut, the pH of the colon changes from proximal to distal end, being more acidic in the proximal (front) end than the tail end – mainly as a function of more rapid fermentation as food items empty from the small intestine. As the pH shifts to being more alkaline from less fermentation, a number of shoes begin to drop (or can).
A less acidic environment means acid sensitive groups of bacteria, like those in the Phylum Proteobacteria, which includes a who’s who of bad guys like strains of E. Coli, Salmonella, Vibrio, Helicobacter, might bloom – not a good thing. You see the same blooms following antibiotic treatment. In addition, as pH shifts away from acidic, the genus Bacteroides can also bloom as well, gaining an ecological niche in this less acidic environment courtesy of a low carb diet. For those of you keeping score, many talk about the American gut in general being dominated by Bacteroides as a function of our high fat, high sugar diet. The reality is, it might have to do with what we are not eating – dietary fiber (of all kinds). The all-important butyrate producers Roseburia spp. and Eubacterium also drop in abundance as pH shifts away from acidic as well. A drop in fecal butyrate and butyrate producing bacteria was demonstrated in an elegant study comparing diets of varying amounts of carbs. Given the importance of butyrate in colonic health, any dietary strategy that potentially shifts pH away from acidity as a function of reduced fermentation, might contribute to various forms of IBD.
So, low carb equals a less acidic colonic environment due to the drop in fermentation (and I presume harder, and less frequent stools as a function of reduced biomass from bacteria – or maybe not). As pH shifts, prospects for opportunistic pathogens increase, as does opportunities for gram-negative bacteria like Bacteroides and Enterobacter. When you add this up – and a lot of more shifts in the microbial ecology of the low carb gut – you most certainly have a classic case of microbial dysbiosis – as the name implies, an imbalance. This dysbiosis can lead to issues associated with IBD, autoimmune disease, metabolic disorders and so on. But again, a large cohort of low, low carb dieters has never been looked at using 16S rRNA methods. So the jury is still out – but will be fascinating to see.
A bit of a paradox in all of this is the increased likelihood that a low carb microbial community will most certainly lead to increased gut permeability – a well-known phenomenon whereby microbial parts (lipopolysaccharides, which leads to metabolic endotoxemia) and whole microbes themselves (bacteremia) leak from the intestinal track into the blood, leading to low-grade inflammation that is at the root of metabolic diseases such as type 2 diabetes, obesity and heart disease. So it is a paradox that a leaky gut that can be triggered from a low carb (high fat) diet – and a possible increase in gram-negative bacteria and a reduction in healthy bacteria like Bifidobacterium – doesn’t result in weight gain as demonstrated in study after study in mice and humans. Weird.
I hope people do not take this as some kind of attack on low carb diets – couldn’t be farther from the truth. There is NO AGENDA. Again, NO AGENDA. (It’s worth noting I consume a high fat, high protein, high fiber diet). Just wanted to point out some obvious concerns (maybe unfounded) and that if we get a large enough sample of low carb folks in American Gut, we might be able to provide some interesting insight – or not. Who knows, maybe low carb folks have super healthy gut microbiota (whatever that is).
So to my low carb brothers and sisters out there, try and eat a little more fibrous material if you can – diversity matters – and help your gut bugs help you. It’s what evolution intended."
http://humanfoodproject.com/sorry-low-carbers-your-microbiome-is-just-not-that-into-you/
Tuesday, September 9, 2014
Sunday, September 14, 2014
A1. Front Squats - 8-10 for 4 sessions or 6-8 for 4 sessions @ 30x1. Rest 90 sec x 4 sets
A2. Push Press 8-10 reps for 4 sessions @ 30x1. Rest 90 sec x 4 sets
B. Tabata Toes to Bar - Advanced do 8 sets
Intermediate - 60 sec AMRAP
rest 60 sec
5 sets
This is you if you are working on taking the extra swing out of your toes to bar or you cannot do 10 unbroken with extra swing.
Beginners: Hollow body holds x 36 sec followed by 5 arch scap pullings with a 3 sec hold. Rest 60 sec. x 5 sets
A2. Push Press 8-10 reps for 4 sessions @ 30x1. Rest 90 sec x 4 sets
B. Tabata Toes to Bar - Advanced do 8 sets
Intermediate - 60 sec AMRAP
rest 60 sec
5 sets
This is you if you are working on taking the extra swing out of your toes to bar or you cannot do 10 unbroken with extra swing.
Beginners: Hollow body holds x 36 sec followed by 5 arch scap pullings with a 3 sec hold. Rest 60 sec. x 5 sets
Saturday, September 13, 2014
A. Snatch Grip Deadlift
Think of it as a squat rather than a deadlift.
5, 5, 5 - Advanced do all sets at 10 kg over max snatch.
Beginners and Intermediate: Go up in weight on each set. First set @ 20 lbs above your 3 or 5 RM snatch.
Rest 2 minutes
B. Sprinting
25 meters there and back = 50 meters.
Must touch at beginning and the 25 meter mark only. At then end of your sprint, drop to the ground and do 3-10 perfect push ups as quickly as possible.
Rest 60 sec
10 sets
C. Wall walk ladder NOT FOR TIME
5, 4, 3, 2, 1
Absolutely no noise on these. Do your best not to pike. Walk it out all the way.
Think of it as a squat rather than a deadlift.
5, 5, 5 - Advanced do all sets at 10 kg over max snatch.
Beginners and Intermediate: Go up in weight on each set. First set @ 20 lbs above your 3 or 5 RM snatch.
Rest 2 minutes
B. Sprinting
25 meters there and back = 50 meters.
Must touch at beginning and the 25 meter mark only. At then end of your sprint, drop to the ground and do 3-10 perfect push ups as quickly as possible.
Rest 60 sec
10 sets
C. Wall walk ladder NOT FOR TIME
5, 4, 3, 2, 1
Absolutely no noise on these. Do your best not to pike. Walk it out all the way.
Monday, September 8, 2014
Friday, September 12, 2014
A1. Back Squats 8-10 reps @ 32x2 x 4 sets
A2. HSPU
Advanced: Accumulate 40 reps as quickly as possible to floor or to 55 lb plates x 2/side. Partition as needed
Intermediate: 1.1. x 4 sets of eccentrics 1 rep = 10 sec.
Beginner: 1.1. x 4 sets of eccentrics 1 rep = 10 sec.
B. AMRAP in 12 minutes:
Chest to bar pull ups with Bar touching chest x 2-5 STRICT Less advanced: chin over bar
Thrusters x 3 95/135 lbs
KB Swings x 9 55/75 LBS
Set your standards and be honest with yourself.
A2. HSPU
Advanced: Accumulate 40 reps as quickly as possible to floor or to 55 lb plates x 2/side. Partition as needed
Intermediate: 1.1. x 4 sets of eccentrics 1 rep = 10 sec.
Beginner: 1.1. x 4 sets of eccentrics 1 rep = 10 sec.
B. AMRAP in 12 minutes:
Chest to bar pull ups with Bar touching chest x 2-5 STRICT Less advanced: chin over bar
Thrusters x 3 95/135 lbs
KB Swings x 9 55/75 LBS
Set your standards and be honest with yourself.
Thursday, September 11, 2014
A. Snatch Balance
Beginners: first and second position x 5 sets x 5 reps
Intermediate: third position x 5 sets x 5 reps
Advanced: 3 sets of 5 reps (50-60 % of your max).
B. Nancy - 5 rounds
15 OHS
400 meter run
Beginners: first and second position x 5 sets x 5 reps
Intermediate: third position x 5 sets x 5 reps
Advanced: 3 sets of 5 reps (50-60 % of your max).
B. Nancy - 5 rounds
15 OHS
400 meter run
Wednesday, September 10, 2014
A. Front Squats
Either 8-10 reps (4 sessions) or 6-8 reps (4 sessions). Rest 2 minutes.
@ 30x2
Beginners: 32x2
B. 2 hang power cleans plus 1 clean x 5 sets
Zero seconds rest
50 double unders
Rest 3 minutes
5 sets
Advanced: all working sets at 85 % of your 1 RM or 3 RM.
Either 8-10 reps (4 sessions) or 6-8 reps (4 sessions). Rest 2 minutes.
@ 30x2
Beginners: 32x2
B. 2 hang power cleans plus 1 clean x 5 sets
Zero seconds rest
50 double unders
Rest 3 minutes
5 sets
Advanced: all working sets at 85 % of your 1 RM or 3 RM.
Tuesday, September 9, 2014
A. ADVANCED:
Complete 40 deadlifts and 40 strict hspu in as few sets as possible and as fast as possible.
women 185/285 lbs
Advanced for HSPU 2 x 45 lbs plates per side
Partition the reps as needed.
This is a strength based training session so make it slow and steady.
This is a strength based training session so make it slow and steady.
INTERMEDIATE:
Reduce the deadlift weight and do 4 sets x 7 reps; rest 60 sec.
If you do not have a hspu but you are comfortable doing strict ones to a 15 lb plate, do eccentrics x 1.1 x (1 rep = 10 sec). x 4 sets; rest 60 sec.
BEGINNERS:
4 SETS
10 deadlifts x 4 sets
rest 60 sec.
downward dog eccentrics 1.1 x 4 sets (1 rep = 10 sec)
rest 60 sec.
NOTE; ONLY THE ADVANCED FOLKS ARE ON THE CLOCK. THE REST ONLY HAVE TO TIME THEIR RESTS.
NOTE; ONLY THE ADVANCED FOLKS ARE ON THE CLOCK. THE REST ONLY HAVE TO TIME THEIR RESTS.
B. Tabata kipping Pull ups and burpees
Complete all of the pull ups first and then do the burpees.
BEGINNERS: (if you do not have a kipping pull up or a strict chin up)
Pulling progressions x 3-5 sets No Tabatas; rest 120 sec.
BEGINNERS: (if you do not have a kipping pull up or a strict chin up)
Pulling progressions x 3-5 sets No Tabatas; rest 120 sec.
Sunday, September 7, 2014
Monday, September 8, 2014
A1. Back Squats 8-10 reps @ 32x2 or if you have done 4 sessions with that rep scheme, 6-8 reps x 4 sets; rest 60 sec.
A2. Strict Toes to Bar x 10 reps x 4 sets; rest 60 sec. (do not have a strict toes to bar? Jump on the rings and perform an eccentric x 1.1 x 4 sets (1 rep = 10 sec). Can't jump up onto the rings? Do 5 stall bar skin the cats eccentric portion only x 1.1. x 4 sets (1 rep = 10 sec); rest 90 sec.
B. 50 meter shuttle sprint x there and back = 100 meters
Rest 1 min
10 sets
A2. Strict Toes to Bar x 10 reps x 4 sets; rest 60 sec. (do not have a strict toes to bar? Jump on the rings and perform an eccentric x 1.1 x 4 sets (1 rep = 10 sec). Can't jump up onto the rings? Do 5 stall bar skin the cats eccentric portion only x 1.1. x 4 sets (1 rep = 10 sec); rest 90 sec.
B. 50 meter shuttle sprint x there and back = 100 meters
Rest 1 min
10 sets
Tuesday, September 2, 2014
Flux - Fall Schedule - New Classes, Time Changes, and all that good stuff
Hello Fluxers!
The Fall schedule is up and there are a number of additions (we're adding powerlifting and advanced movement programs, and we have increased the options for our teen program to include acrobatics, movement, more olympic weightlifting, opened up some new WOD times), and made changes to the class start times in order to accommodate folks.
Below is the info you need to know:
1. Afternoon/Evening Classes begin on the half hour.
2. 1-hour and/or 2-hour Powerlifting and Olympic Lifting Sessions have been added on the following days:
Sunday 12pm; 1pm
Monday 7:30pm; 8:30pm
Tuesday 4:30pm (Olympic Lifting Teens/Kids only) and 8:30pm (Adults - Powerlifting)
Wednesday 6:30pm and 7:30pm
Friday 7:30pm
Saturday 1pm
3. Advanced Movement is on Saturday at 9am (qualifications will be posted by Coach Mieka)
4. Teens: additional classes teens can attend with permission of Coach Darci:
Tuesday
4:30pm Teens and Kids Olympic Lifting
5:30pm Acrobatics
7:30pm Family Gymnastics
Saturday
9am Momo
10am Acrobatics
1pm Olympic/Power Lifting
Junior (Teen) lifters can also come to the other Olympic Lifting Sessions.
5. Registration for Flux Teens and Flux Kids is open!
If you have questions regarding the schedule please email/call/talk to Ariane or myself.
Happy Fall!
Charity
The Fall schedule is up and there are a number of additions (we're adding powerlifting and advanced movement programs, and we have increased the options for our teen program to include acrobatics, movement, more olympic weightlifting, opened up some new WOD times), and made changes to the class start times in order to accommodate folks.
Below is the info you need to know:
1. Afternoon/Evening Classes begin on the half hour.
2. 1-hour and/or 2-hour Powerlifting and Olympic Lifting Sessions have been added on the following days:
Sunday 12pm; 1pm
Monday 7:30pm; 8:30pm
Tuesday 4:30pm (Olympic Lifting Teens/Kids only) and 8:30pm (Adults - Powerlifting)
Wednesday 6:30pm and 7:30pm
Friday 7:30pm
Saturday 1pm
3. Advanced Movement is on Saturday at 9am (qualifications will be posted by Coach Mieka)
4. Teens: additional classes teens can attend with permission of Coach Darci:
Tuesday
4:30pm Teens and Kids Olympic Lifting
5:30pm Acrobatics
7:30pm Family Gymnastics
Saturday
9am Momo
10am Acrobatics
1pm Olympic/Power Lifting
Junior (Teen) lifters can also come to the other Olympic Lifting Sessions.
5. Registration for Flux Teens and Flux Kids is open!
If you have questions regarding the schedule please email/call/talk to Ariane or myself.
Happy Fall!
Charity
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