December 2015 – JR

December 1st

2 hr hike with baby in BOB stroller. Went up the hill behind the house to the top from Hillcrest / Blue Mesa. Then went to Russell Park and back home.

25-20-15-10-5: Close Grip Push-ups on Gracies Walk

December 2nd

6 Rounds (Do all on left side then all on right)
Used 24k for 5 reps each exercise
– Deadlift- Clean
– Front Squat
– Overhead Press / Push Press
– Swings

3 Rounds
10 x get up sit up with 24k
Group Plank while we count to 120 round 1, 60 round 2 and 3

December 4th

25-20-15-10-5: Close Grip Push-ups

December 7th

15/15 x 10
Pike Push-ups (Hands on bar, resting on SBs): 6
Sledge Hammer 16# Left: 8s
Sledge Hammer 16# Right: 8s
Front Lunge with 12k Left: 8s
Front Lunge with 12k Right: 8s
Jump Rope: 45s

December 8th

2 hrs – Took baby in BOB to park then Trader Joes, then home

December 9th

4 Rounds of 6
24k kbs

Dbl KB Single Leg Dead lift Left / Right
Dbl KB Floor Press
L-Sit Pull-ups

December 10th

20-15-10-5: PB Dips

December 11th

Top of the 1.5 min x 6
– 5 x dbl 24k C&P
– 100 Jump Rope

December 14th

Top of the 3 min x 8 rounds

– 5 x Pullups
– 10 x Push-ups on paralettes
– 15 x 28k KB Swings
– 20 x MB seated Twist 12# (L+R = 1)
– Jump Rope Practice for remaining time left over each round

December 16th

20-15-10-5 indu Push-ups while cooking dinner

December 17th

100 walking lunges in a row while walking baby in the BOB

15/45 – Battle Rope x 20 min
Went as hard and fast as I could

Finisher: Planks / Wall Squats
60 sec Wall Squat > Plank
45 sec rest
45 sec Wall Squat > Plank
30 sec rest
30 sec Wall Squat > Plank
15 sec rest
15 sec Wall Squat > Plank

December 18th

15/15 X 10 rounds

– Kb snatch X 6 left

– Battle Rope

– Kb snatch X 6 right

– Battle Rope


Finisher: Planks / Wall Squats
60 sec Wall Squat > Plank
45 sec rest
45 sec Wall Squat > Plank
30 sec rest
30 sec Wall Squat > Plank
15 sec rest
15 sec Wall Squat > Plank

December 20th

15/15 x 10

A1) KB Push Press 24k (Alternate L+R each round: 5’s
A2)  Rotating Sit-ups: 12s

B1) KB Bent Rows 24k: 12s
B2) Flutter Kicks: 18 L+R=1

C1) Gobblet Squats 24k: 6s
C2) Side Planks (Alternate L+R eac h round)

December 23rd

– jump squats
– Close Push-ups

5 rounds
5 Pull-ups (alt close grip / wide grip)
jog 25m
5 close grip PB dips
jog 25 m

December 25th

12 Days of Christmas
Start with day 1, then day 2 + day 1, then day 3+ day 2+ day 1, and so on till you do 12-1.

1 80 x Jump Rope
2 Squat Jumps
3 Dive-bomber Push-ups
4 Pistols to the PB step
5 Pull-ups
6 88# KB Cleans (3 ea side)
7 Sit n Reach
8 Plank Toe Touch (ea side)
9 4ct Arm Haulers
10 PB Dips
11 Walking Lunges each side
12 Burpees

Took 39 min

December 27th

5 Rounds

3 min Airdyne: 45 cal each round
1.5 min Jump Rope: 180 each round
45 sec dbl 32k Farmers Carry

December 28th

5 sets of 15
Straight Leg Body Rows

December 29th

– Squat Jumps
– Close Grip Push-ups

December 30th

15/15 x 8

A1) KB Shoulder Press 20k L: 5
A2) KB Shoulder Press 20k R: 5
A3) Plank one leg up

B1) Plyo Step Ups L: 8
B2) Plyo Step Ups R: 8
B3) 20k Sky Touchers: 10

C1) Planks with contra lift. 4 each side

December 31st

20/10 x 8

Battle Rope
Lateral Med Ball Toss 12#: 12
Tiger Push-ups: 5s
Jacks: 25
Squat Thrust: 6

Grilling meat and cancer. [Infographic] Tips to enjoy your barbecue without the risks.

By John Berardi, Ph.D.


Everyone is worried about grilling meat and cancer…but should they be? Follow these surprising tips to enjoy your backyard barbecue while reducing the health risks.


Ever heard that grilled meat is harmful to your health?

Carcinogens. Cancer. Scary stuff.

But don’t put away your grill just yet. There are steps you can take to minimize your risk and still enjoy the thrill of the grill.

Here’s what you need to know.

(Hint: drinking a beer with your burger can help.)

Click here for a fully printable version of this infographic. Hang it on your fridge or keep it with your cookbooks, and try the tips next time you’re grilling.

Want to know more about the science behind grilling, and its risks and benefits? Check out the accompanying article: It won’t kill you to grill. Grilling the safest, most delicious food (without the health risks).

Eat, move, and live… better.

The health and fitness world can sometimes be a confusing place. But it doesn’t have to be.

Let us help you make sense of it all with this free special report.

In it you’ll learn the best eating, exercise, and lifestyle strategies — unique and personal — for you.

Click here to download the special report, for free.

The post Grilling meat and cancer. [Infographic] Tips to enjoy your barbecue without the risks. appeared first on Precision Nutrition.

…read more

Read more here: Precision Nutrition


Nutrition for Injury Recovery - Part 4

Nutrition for Injury Recovery: Part 4

By John Berardi, Ph.D.

The right food and supplements can speed injury recovery. This is important — but often ignored.

Most trainers, coaches, nutritionists, therapists understand that nutrition can play a role in injury recovery.  However, in lecturing around the world, I’ve found that very few of them really know how to use food and supplements in this way.

Aside from recommending more water, topical homeopathic creams and gels, and glucosamine/chondroitin combinations, there’s really not much else on the menu when a client or athlete goes down with an acute injury.

That’s why we’re sharing this 5-part video series, filmed live at the 2012 Fit Pro Convention in Loughborough, England.

In this video series, we’ll teach you how the body repairs itself after an injury.

Then we’ll share the food and supplement protocols we use to get injured clients back in the game more quickly and completely.

To learn more, click the play button below to get started with Part 4 of Nutrition for Injury Recovery. (Click here for part 1, part 2, part 3, and part 5). The video is about 7 minutes long.

To download an audio or a video version of this file, click here.
Please be patient as downloads may take a few minutes.

Micronutrient needs during recovery

Vitamins and minerals are nutrients required in small amounts for metabolic reactions in the body. They can act as:

  • catalysts that bind to enzymes to facilitate enzyme action in the body;
  • coenzymes that work with other enzymes; or
  • substrates that are directly metabolized themselves.

Vitamins A, B, C, and D as well as calcium, copper, iron, magnesium, manganese, and zinc are all important for injury recovery. (Interestingly, vitamin E may slow healing so avoid vitamin E supplements during injury.)

However, the role that each vitamin and mineral plays is not well understood.

Until further research confirms these roles, we don’t know whether we should simply prevent a vitamin/mineral deficiency or add supplemental vitamins/minerals for extra healing.

Rather than discussing each vitamin and mineral that may affect injury recovery, let’s discuss only those that may require additional supplementation.

Vitamin A

Vitamin A enhances and supports early inflammation during injury, reverses post-injury immune suppression, and assists in collagen formation via collagenase modulation. Studies have shown that collagen cross-linkage is stronger with vitamin A supplementation and repair is quicker.

Typically 25,000 IU daily is recommended for short periods of time surrounding serious trauma and surgery. However, we do worry about toxicity. Supplementing with 10,000 IU daily for the first 1-2 weeks post-injury is probably safer.

Vitamin C

Vitamin C enhances neutrophil and lymphocyte activity during phase 1 of acute injury. It also plays an important role in collagen synthesis, as it helps form bonds between strands of collagen fiber. With vitamin C deficiencies, collagen fibers are formed abnormally and fibrous tissue is weak with poor adhesion.

Vitamin C is also a powerful antioxidant and immune system modulator, and research suggests that vitamin C can help people recovering from surgery, injury, and ulcers. Supplement with 1g- 2 g/day during periods of injury repair.


Copper is a mineral that assists in the formation of red blood cells and works with vitamin C to form elastin and to strengthen connective tissue. 2-4 mg/day is recommended during the first few weeks of injury repair.


Zinc is required for over 300 enzymes in the body and plays roles in DNA synthesis, cell division, and protein synthesis — all necessary for tissue regeneration and repair.

Zinc deficiency has been associated with poor wound healing and, as zinc deficiency is one of the most common micronutrient deficiencies, we recommend supplementing 15-30 mg per day, especially during the initial stages of healing. (Note: Make sure to balance copper and zinc if you supplement, as an excess of one can create deficiencies of the other.)

Note: Calcium and iron deficiencies are, like zinc deficiencies, quite common. Because they’re important for bone health, athletes who are deficient in calcium and iron are more likely to suffer stress fractures.

Thus, while these two minerals may not play direct roles in injury healing, they play a large role in prevention. Get enough calcium and iron, preferably from whole foods rather than supplements.

Here’s a brief list of the vitamin and mineral supplements that help with acute injury recovery:

  • Vitamin A – 10,000 IU/day for 2-4 weeks post-injury
  • Vitamin C – 1000-2000 mg/day for 2-4 weeks post-injury
  • Copper – 2-4 mg/day for 2-4 weeks post-injury
  • Zinc – 15-30 mg/day for 2-4 weeks post-injury

Additional nutrients that may affect injury recovery

Supplemental amino acids powerfully affect injury healing. When the body is under stress, arginine and glutamine become conditionally essential amino acids.  These two amino acids and others speed up healing.


This amino acid works several ways. First, it may stimulate insulin release and IGF action. These powerful anabolic hormones can stimulate protein synthesis and collagen deposition.

Via increased nitric oxide production, arginine may increase blood flow to the injured area and activate macrophages for tissue clean-up. These macrophages also produce and activate growth factors, cytokines, bioactive lipids, and proteolytic enzymes necessary for healing.

Finally, arginine may promote the conversion of ornithine to proline.

Studies using arginine in rodents and humans have demonstrated that high dose arginine supplementation can increase collagen accumulation, reduce lean body mass loss, reduce nitrogen excretion, and accelerate wound healing. Human doses have been in the range of 15-30 g per day; higher doses having the largest effect.


As supplemental arginine has shown benefit in wound healing and ornithine is the main metabolite of arginine, researchers have speculated that ornithine might also show similar benefits.

The mechanisms of action for ornithine in wound healing somewhat overlap those of arginine. Ornithine can be converted to the amino acid proline, which is essential in collagen deposition. Ornithine supplementation can improve protein metabolism in burn/trauma patients.

Studies using ornithine in trauma/injury situations have shown that ornithine can shorten healing time, increase healing strength, and increase nitrogen retention. Human doses in these studies have been in the 20-30 g/day range (10 g 2-3x per day) with larger doses having the greatest effect.


This amino acid is essential for the metabolism of rapidly turning-over cells such as lymphocytes and enterocytes.

During starvation, trauma, …read more

Read more here: Precision Nutrition


All About Phytates (Phytic Acid)

By Ryan Andrews

phytic acid whole grains All About Phytates (Phytic Acid)

Phytic acid – the storage form of phosphorus – is one of those pesky “anti-nutrients” the Paleo community keeps telling you to avoid.

It’s often considered an anti-nutrient because it binds minerals in the digestive tract, making them less available to our bodies.

Yet these same anti-nutrient properties can also help in the prevention of chronic disease.

What is phytic acid?

Seeds — such as nuts, edible seeds, beans/legumes, and grains — store phosphorus as phytic acid. When phytic acid is bound to a mineral in the seed, it’s known as phytate.

The tables below compare various seed types according to their phytic acid/phytate content.

Whole grains

Source: Schlemmer U, et al. Phytate in foods and significance for humans: Food sources, intake, processing, bioavailability, protective role and analysis. Mol Nutr Food res 2009;53:S330-S375.


phytic acid beans All About Phytates (Phytic Acid)

Source: Schlemmer U, et al. Phytate in foods and significance for humans: Food sources, intake, processing, bioavailability, protective role and analysis. Mol Nutr Food res 2009;53:S330-S375.


phytic acid nuts 1024x361 All About Phytates (Phytic Acid)

Source: Schlemmer U, et al. Phytate in foods and significance for humans: Food sources, intake, processing, bioavailability, protective role and analysis. Mol Nutr Food res 2009;53:S330-S375.

Oil seeds

phytic acid oils 1024x326 All About Phytates (Phytic Acid)

Source: Schlemmer U, et al. Phytate in foods and significance for humans: Food sources, intake, processing, bioavailability, protective role and analysis. Mol Nutr Food res 2009;53:S330-S375

As you can see, phytic acid content varies greatly among plants.  This is due to the type of seed, environmental condition, climate, soil quality, how phytate is measured in the lab, and so forth.

Roots, tubers, and other vegetables may also contain phytic acid, but usually in lower amounts.

The most concentrated sources tend to be whole grains and beans. Phytic acid is isolated in the aleurone layer in most grains, making it more concentrated in the bran.  In legumes, it’s found in the cotyledon layer (where the protein is).

Phytate = phytic acid bound to a mineral
Phytates perform an essential role in plants, as they are an energy source for the sprouting seed. When a seed sprouts, phytase enzymes break down the stored phytates.

When we eat the plant, phytates are hydrolyzed during digestion to myo-inositol-1,2,3,4,5,6-hexkisphosphate (IP6) and lower inositol polyphosphates including IP1 through IP5 (these are phytate degradation products).

Who’s eating phytic acid?

Everyone who eats plants consumes some phytic acid. It’s all a question of degree.

As you can imagine, intake tends to be much higher among those who follow non-Westernized diets.  In developing countries, plants are staple foods, which means people eat more of them, and therefore get more phytic acid.

In developed countries, plant-based or vegetarian eaters tend to consume more phytic acid than omnivores.  Further, males usually consume more phytic acid than females, simply because they eat more food.

Phytate digestion

Most phytate (37-66%) is degraded in the stomach and small intestines.

Ordinarily, our bodies regulate phytate levels pretty well, adjusting uptake in the gut and excretion until body levels come into balance.

Vitamin D status in the body seems to influence how much phytate is actually retained.  The more vitamin D, the more phytate retained; the less vitamin D, the less phytate retained.

Potential problems with phytic acid

Phytic acid can bind minerals in the gut before they are absorbed and influence digestive enzymes.  Phytates also reduce the digestibility of starches, proteins, and fats.

Here’s an example.

Vegan eaters often consume more iron than omnivores.  Yet, they also consume more anti-nutrients, including phytates, and these reduce the amount of iron available to their bodies. Consuming 5-10 mg of phytic acid can reduce iron absorption by 50%.

This is why vegetarian eaters should eat more iron than omnivores (33 mg for veg eaters vs. 18 mg for omnivores).

Daily iron loss for men & women
  • Adult men lose ~1 mg of iron per day
  • Adult menstruating women lose ~1.4 mg/day
  • Postmenopausal women lose ~0.8 mg/day
  • Lactating women lose ~1.1 mg/day

While in the intestines, phytic acid can bind the minerals iron, zinc, and manganese. Once bound, they are then excreted in waste.

This can be a good or bad thing, depending on the condition.  It’s a bad thing if you’re having trouble building up iron stores in the body and have developed iron-deficiency anemia.

When is it a good thing?  Keep reading – you’ll find potential benefits of phytic acid below.

Potential benefits of phytic acid

Despite its potential drawbacks, phytic acid is similar in some ways to a vitamin, and metabolites of phytic acid may have secondary messenger roles in cells.

Some experts even suggest that it’s the phytic acid in whole grains and beans that lends them their apparent protective properties against cardiovascular disease, cancer, and diabetes.

(Remember, the grains with little to no phytic acid are the refined ones.)

The supplement industry has caught on to this.  Have you even seen a bottle of inositol hexaphosphate, or IP6?  …read more

Read more here: Precision Nutrition