GROUP WARMUP
5 minute AMRAP –
:30 bike erg/row
50 meter sled
100 meter run
:15 soleus stretch
:15 gastroc stretch
PARTNER CONDITIONING
As a team of two complete:
0-14:00
1000 meter run
2000 meter row
Rest 1:00
15:00-30:00
1000 meter sled push (empty sled)
4000 bike-erg
*30 minute time cap
*heats of 7 every 12 minutes
*one team member works at a time
MIDLINE
3 sets –
10 V-up to Tuck-up
5 Pallof press + :10 hold
Tune into Instagram this weekend.
McKenzie is competing at Wodapalooza all weekend. We will be posting to our Instagram story from the event. Mikaela will be handling Friday and Richard Mutterback will be bringing your the highlights from his perspective Saturday and Sunday! @verostrength
Topic 4: Fiber
Disclaimer: This week, I am focusing on a different health-related topic each day. These are issues that I personally find important. I will give you the “why” and then some solutions and tips for improvement. Keep in mind that no one is perfect, but if you can incorporate some of these tips into your life, it may result in better health. Lastly, these posts are not meant to be diagnoses or medical advice.
Gut health is a hot health topic these days and fiber is a big part of having a healthy gut. And I’m not talking about fiber from a supplement, but from REAL FOOD.
Benefits of fiber include: reduces constipation/maintains bowel health, lowers cholesterol, helps control blood sugar, can lower risk of heart disease, diabetes and some types of cancer. If your weight-loss goals are stalled, making sure you have enough fiber can help.
Aim for a minimum of 25 grams per day for women; 38 grams for men from food. If you’re deficient now, make sure to add slowly.
Whole food sources of fiber include fruits, vegetables, whole grains, nuts, seeds, beans and legumes. Again, whole foods are always better than foods with added fiber, as they usually contain other substances you may not want. For instance, Fiber One bars also have corn syrup, sugar, cornstarch, palm kernel oil, etc.
Want to sneak fiber into your diet? Try these hacks: use a plant-based pasta (made from beans, etc.), enjoy oatmeal (can even be ground into a flour or into your protein shake), add seeds to oatmeal, add nuts and beans to your salad, use brown rice instead of white, try a half-and-half mixture of rice and riced cauliflower as a side dish.
Here are three whole-food packaged products I like to use on a regular basis to help get me to my daily goal (they contain few ingredients and nothing unhealthy):
- Alyssa’s Vegan Bites, in the bakery section of Publix (10 grams of fiber)
- Xtreme Wellness Wraps, at Publix (11 grams of fiber, has some additives)
- Bean-based pasta, I like Explore Cuisine available at Fresh Market (14 grams of fiber!)
Bonus tip: drink lots of water, as fiber works best when it absorbs water. And chew slowly to break it all down.
Fiber up and get “movin’”!