Meier NYBY Week 4


Meier NYBY Week 4

Nutrition – Fruits & Veggies

Apples, broccoli, oranges, peppers, grapes, asparagus, bananas, mushrooms, blueberries, eggplant, kiwi, squash, tomatoes are just a tiny list of an endless array of fruits and vegetables readily available to us in our grocery stores and at our local farmers markets when in season. And yet, roughly 90% of Americans are not eating enough of them.

Time Magazine’s, Jamie Ducharme elaborates,

“The most recent edition of the Dietary Guidelines for Americans recommends that adults consume 1.5 to two cups of fruit per day, and two to three cups of vegetables per day. According to the CDC’s data, however, just 12.2% of American adults are meeting the standard for fruit, and 9.3% are meeting the standard for vegetables. On average, the report adds, Americans are eating fruit once per day and vegetables 1.7 times per day.” – Read full article here

Top 10 Reasons to Eat More Fruits and Vegetables

  • Fruits and vegetables are a great source of vitamins and minerals.
  • You get to enjoy a variety of flavors and textures.
  • Lots and lots of fiber.
  • They’re low-calorie and low-fat
  • Protect against cancer and other diseases
  • Fruits and vegetables help you maintain good health
  • Low in sodium and cholesterol
  • Fresh, frozen, canned, dried – they’re ALL nutritious
  • Convenient, quick and easy
  • You can make endless combinations of Smoothies with them!H

Functional Fitness

Whether you are bending down to pick up a heavy object or just vacuuming your house, these motions all require a strong core.

The core isn’t one muscle on its own, but rather a combination of many different muscles. It is the contraction of these muscles that allows you to produce forces to stabilize the spine. More importantly, having a strong core means being less prone to injuries and having a healthier lower back.

The Hollow Hold is the holy grail of core stability in any functional fitness regimen.


Weekly WOD!

WOD – Rx :

Complete 5 rounds of the following:

WOD – Scaled

Make the following substitutions to scale the above workout.

WOD Notes

  • WOD stands for ‘Workout of the Day’
  • Rx = Prescribed/regular version of WOD
  • Scaled = A modified version of WOD.


Myofascial release (aka massage), using a Lacrosse Ball

Increase hamstring and calf flexibility, ankle mobility and alleviate low back pain by using a lacrosse ball on your feet daily.