Nutrition – Is it a ‘Whole’ Food or is it a ‘Processed’ Food?
Simply defined, real, whole food is Food that is as close to its natural and original state without any alteration of any kind.
It’s not an easy task to navigate BIG FOOD’s choke hold on our world’s food supply, but here is a consumer compass to begin that challenging journey from the ‘fake-food shore’ to the ‘island of healthful, whole, REAL food’
- If it’s in a box or a can, it’s highly processed, and is primarily a product designed for a long shelf life.
- Can it sit on a counter and not rot? Not food.
- Will molds avoid it for a longer period than normal? Real bread lasts just a few (maybe 3) days without refrigeration. The stuff they sell in stores… 2 to 4 weeks! Not Food.
- Look at the ingredient list. Do you see more than a few (1 to 5) easily recognizable ingredients? If “yes” it’s highly processed.
- Look at the ingredient list again. Are there any ingredients you have to Google? Those ingredients are not food.
- Look at the ingredient list one more time. Are there any ingredients which make you think W.T.F?! Disclaimer! Beware! The following article may cause you to read every label of every product you considering eating for the rest of your life! ’12 disgusting ingredients you’re eating every day’
Push-ups are one of the most beneficial workouts, for both your body and mind.
While they’re often the go-to exercise for building chest strength, push-ups do double duty. In order to stabilize your body to achieve perfect form, the muscles of your core, including your abs, obliques and lower back are hard at work.
Having a strong core doesn’t just mean toned abs; a strong core promotes good posture and prevents back pain.
Always, always, always do push-ups through a full range of motion as opposed to only going to 90 degrees at the elbows. This builds muscle memory and strength throughout the entire movement. Training a short range of motion is not functional and will not help you as you age. It is more beneficial to lower yourself all the way down to the floor, letting your whole body touch than stopping when you are only half-way to the floor before pressing back up.
- When you are ready to begin, start a stopwatch to keep track of your time.
WOD – Rx
- FOR TIME; Complete 4 rounds of the following sequence of exercises
- 10 Walking Lunges
- 10 Push-ups
- 10 Jumping Jacks
- 15 second side plank (each side)
WOD – Scaled
- FOR TIME; Complete 2-3 rounds of the following sequence of exercises
- 8 Alternating Modified Lunges
- 8 Hand-release push-ups; Modified push-ups or Inclined/Wall Push-ups
- 12 Modified Jumping Jacks
- 10 second side plank (each side)
- 30 second break
- WOD stands for ‘Workout of the Day’
- Rx = Prescribed/regular version of WOD
- Scaled = A modified version of WOD
- One round = completing each listed exercise one time through.
- The side plank video covers the scaled and Rx version of the movement.
- The Hand-release push-up has been added to the scaled version of the workout. If you are not ready to go from plank to floor from hands and toes, please continue with the modified versions on the knees or using a wall/inclined surface.
Upper back and neck pain is a common occurence in the office workplace. Specifically, it is one of the most common musculoskeletal conditions reported after working at a computer for long periods. It is usually caused by a combination of postural strain, desk setup, monitor setup, seating, and stress.
Here is a simple but highly effective technique you can do every day a couple times a day at work. All you need is a lacrosse ball and a wall!
How to –
Spend about 1-2 minutes per side at least once a day.