Author: Burch

Even though I have been physically active the vast majority of my life, it wasn't until several years ago that I became truly dedicated to being physically fit. This dedication was the result of several different exercise regimens including MMA, crossfit, and triathlon training. What remained constant in all of these disciplines is the community training aspect. Whether it was training with a group or just knowing I was part of a team, community-based training motivated me to give it my all at every workout. The benefits of being part of a fitness-based community inspired me to get in the ring. They inspired me to run that race. They inspired me to earn my personal training certification and they inspired me to create Elemental Training Tampa with the hope of inspiring others to be physically fit and create a community for like minded people.

What’s on the Menu – Get’em while their fresh

Today’s menu spotlight is asparagus, which is why I want to address the stinky elephant in the room right off the bat. Yes, most people experience some unpleasant odors when they visit the restroom after eating asparagus. The reason why is a chemical contained exclusively in asparagus known as asparagusic acid.

Clever name right?

When digested, this chemical produces foul-smelling sulfur-containing compounds. As unpleasant as this olfactory side effect may be, it pales in comparison to the health benefits eating asparagus can provide (source).

Asparagus is full of healthy micronutrients but the one that is most prominent is vitamin K. One cup of asparagus contains over 100% of our daily value (DV) for vitamin K. This vitamin is essentially necessary for blood clotting. Studies have also found that the vitamin K in asparagus could help increase bone density, while decrease fracture rates among individuals with osteoporosis (source). The health benefits of vitamin K are extremely important, but asparagus contains a large amount of a another nutrient that I’m much more interested in, especially at this point in my life.

pexels-photo-416594

The day this blog is posted, my wife Shannon will be 27 weeks pregnant. Anyone that has gone through this process knows that proper nutrition is a HUGE part of a healthy pregnancy. One component of pregnancy nutrition is making sure the woman receives an adequate amount of certain nutrients. Folate happens to be one of those nutrients and asparagus contains over 60% of our DV per cup. Folate aids in several functions critical to a developing fetus like preventing neural-tube defects, red blood cell formation and DNA construction (source).

Which is why it’s safe to assume that I’ve been essentially force feeding Shannon anything high in folate over the last six months. We’ll have to cross asparagus off that list soon because its peak growing season has nearly ended and freshness definitely affects the plant’s nutrient density.

Asparagus is a spring time crop. Yes you can buy canned and frozen asparagus year round, but the plant’s biology drastically reduces its available nutrients once it’s harvested. You may not know this but plants don’t instantly “die” once they’re picked. Metabolic functions continue to occur and in asparagus, these functions occur at a very rapid rate. In fact, asparagus’ post harvest “metabolism” is approximately 5 times greater than onions and potatoes stored at room temperature. This fact is why the George Mateljan Foundation recommends eating asparagus within 48 hours of purchasing (source).

Menu pic 6-22

Hopefully this post inspires you to grab some fresh asparagus if you see it at the grocery store or farmer’s market this weekend. It may be your last opportunity! If you do grab an asparagus bunch during your next shopping trip, please let us know. Feel free to snap a pic and tweet it to us or post it on our Facebook page (FacebookInstagram or Twitter). We want to know if you were able to enjoy fresh asparagus before the season ends this year.

In addition to your asparagus pics, you can also contact us at elementaltampa@gmail.com to take advantage of the complimentary fitness consultations we’re currently offering. Whether you need advice on nutrition or just want workout tips, I’d be happy to set up an appointment with you to discuss how you can improve your fitness.

Addicted to Fitness Show Notes – Our First Dexafit DXA Body Composition Scan

We’re bringing you another “on location” episode on this week’s Addicted to Fitness. I’m extremely excited that I get to share my first DXA body composition scan at Dexafit Tampa (link). I’m always interested in gathering the most accurate information on what’s going on within my “meat suit” and the data provided by Dexafit Tampa definitely did that and more.  If you’re interested in finding out whether or not your current fitness plan is producing the results you really want, you’ll want to check out this episode.

Fortunately for me, and you the listeners, the manager of Dexafit Tampa, Edward, was kind enough to join me on this week’s episode to explain the DXA scan process. A DexaFit DXA scan is a “simple and easy 10-minute test that measures your total body fat and includes the exact breakdown of bone mass, fat tissue, and muscle in your body.” Edward explains that the Dexafit machine uses X-ray to gather this information and if variables are kept the same between scans, it can produce results with 98-99% accuracy. The DXA scan is also the first body composition test that can measure visceral fat, which recent research has shown is much more dangerous to your health than subcutaneous fat (source).

Dexafit 1

If you’ve been following @ettampa Instagram stories, you’ve probably seen that I’ve been using a bio-impedance handheld meter to determine my body fat percentage. I’ve done my best to replicate the same variables for the last 8 weeks, and the handheld meter measured my body fat between 8-10%. I know these devices can have up to 20% error, but the DXA scan informed me that the percent error was much higher than that.

After the scan, Edward informed me that my total body fat percentage was 16.1%. I was somewhat shocked by this, but Edward mentions that unlike other body composition tests (calipers, hydrostatic weighing, bio-impedance, etc.), DXA scans measure essential and visceral fat, which usually means higher percentages. More importantly, my visceral fat was very low (1/10 lb) and my stomach to hip ratio, which is a good health indicator, was below the recommended value. In addition to telling you where you carry your fat, the scan can also tell if you have over developed musculature on one side of your body. This is important because muscle imbalances can often lead to injuries.

Screen Shot 2017-06-18 at 6.35.20 PM

Take advantage of Dexfit’s “Commit to Fit” challenge (link)

The scan can also determine if you’re doing weight bearing exercises or not. An individual that plays contact sports or performs resistance training will have a higher bone density than a person that doesn’t do either. My time spent in the gym, both lifting weights and kicking heavy bags, resulted in a higher than normal bone density. Learning your bone density is important because it can help you avert conditions like osteoporosis.

The DXA scan provided by Dexafit can provide you with important health information and help you determine whether or not your current fitness plan is producing the results you hoped for, but that’s just one of the many services they can provide. Dexafit also performs Fit 3D body scans (link), Resting Metabolic Rate testing (link) and VO2 Max testing (link – which I’m super interested in) just to name a few. Check out dexafit.com to see if you have a location near you.

I also want to inform all Tampa and Boca Raton Addicted to Fitness listeners that you should take advantage of your local Dexafit’s “Commit to Fit” challenge. You have the opportunity to win cash & prizes in this 60 day transformation challenge, but more importantly it will help you get in the best shape of you life. Check out CommitToFitFL.com for all the details and if you enter the challenge, make sure you tell them you heard about it on the Addicted to Fitness podcast. You only have till June 30th to enter so don’t delay!

Podcast pic 6-19

We hope that this podcast provides you with supportive health & fitness information each week. Our ultimate goal is to help as many people as possible enhance their quality of life by improving their fitness. In an effort to reach that ultimate goal, I will now be offering complimentary fitness consultations via phone and email. If you are looking for a little guidance, whether it be for exercise, nutrition or even accountability, send me an email at elementaltampa@gmail.com. I’d be happy to setup an appointment with you to discuss how you can live a healthier and happier life.

Thanks for listening and please remember to rate, review and share the podcast. I look forward to speaking with you and stay healthy this week peeps!

Links for this week’s episode

iTunes: https://itunes.apple.com/us/podcast/our-first-dexafit-dxa-body-composition-scan/id1121420986?i=1000386712630&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/our-first-dexafit-dxa-body-composition-scan

What’s on the menu – Celiac disease or not, this gluten free item is a must

I do my best to avoid anything made with refined wheat flour. Over the past decade, I’ve heard that the overconsumption of this item can contribute to detrimental health issues like type 2 diabetes, obesity and “gastric distress” (all listeners of the podcast know what that means). BUT, I’d be lying if I said I never touched the stuff. Fortunately for me, I don’t have a pronounced sensitivity to gluten, but there are those individuals who can’t even look at fresh-baked bread without getting a stomach ache.

Individuals who suffer from celiac disease have an inflammatory response whenever they ingest the gluten protein from wheat, rye, barley and other related items. This inflammatory response can result in several side effects ranging from bloating and gas to anemia and/or osteoporosis (source).

Author and podcaster Anna Vocino described her trials and tribulations with celiac disease on a past episode of Addicted to Fitness (episode link). Living with this disease forced her develop numerous gluten free and grain free recipes which ultimately lead to the creation of her cookbook Eat Happy (link). The pantry item that Anna and other celiac sufferers seem to use as their preferred wheat flour substitute is the menu item we’ll be highlighting today.

pexels-photo-28997

Almond flour is made up of exactly what you think: ground up almonds. Usually the almonds are blanched, skins removed then finely ground.

One ingredient and minimally processed.

If that’s not enticing enough, almond flour’s nutrition facts essentially mirrors that of blanched almonds. One ounce contains 14 g of fat, 6 g of protein & carbs and significant amounts of important vitamins and minerals. Enriched (nutrients added) wheat flour on the other hand contains 0 g of fat, 3 g of protein and 21 g of carbs in the same serving size.

In addition to being gluten free, a single ounce of almond flour contains over 30% of our daily value (DV) for both Vitamin E and manganese. Both nutrients can boost insulin sensitivity which is extremely important to individuals that have problems controlling their blood sugar. Almond flour is also a good source of magnesium, which studies have shown can help decrease blood pressure (source).

I feel that it is important to mention that there is also a product known as almond meal which is made from almonds that still have their skin and is not as finely ground. I mention this because many of the sources I gathered my almond info from suggested that the skin of the almond contains many of its beneficial antioxidants (source). However, the terms “flour” and “meal” are often used interchangeably. A tell-tale sign that you’re buying almond meal is the tiny pieces of brown skin in the mixture (see below).

Menu pic 6-15

Whether you use almond meal or flour, the point is you are using a product that will have less of a damaging effect on your body than regular wheat flour. Both Shannon and I have a preferred use of both products: Shannon loves using blanched almond flour to make paleo “friendly” almond cookies, while I like using almond meal to coat baked chicken or fish.

If you haven’t tried almond flour or meal yet, give it a shot. Its mild flavor won’t overwhelm any dish you use it in. If this post inspired you to give it a try, we’d love to hear what you think of it. If you are already an almond flour user & lover, please feel free to send your favorite recipe our way. You can email them to elementaltampa@gmail.com or post them to our social media pages (FacebookInstagram or Twitter). I also encourage everyone to check out our friend Anna’s book Eat Happy for more healthy recipes.

Addicted to Fitness Show Notes – How being a new dad affects your fitness

This week’s Addicted to Fitness is an on location, interview and throwback episode all in one. I return to the conception site of the podcast, which is also the home of Tyler, my former cohost. Tyler reached out a few weeks ago with a concept for a podcast that related to his new found vocation, fatherhood. He wanted to discuss life after having a kid and how it impacts willpower in terms of nutrition and workout out. Being that I’m about to become a dad, and we’re less than a week away from Father’s Day, I thought this would be a great topic for us to explore on the podcast.

Before we get into the dad centric discussion, I had to recap my week of training with Tyler. I’ve really been putting a lot of effort into doing more hypertrophy (fancy word to build muscle) training in between clients at Tampa Strength. I’d like to think with these workouts and the addition of 500-1000 quality calories a day, I could add 5 lbs of muscle in 8-12 weeks. Tyler got a real kick out of hearing this and quickly accused me of “BULKING BRO!” I’m only a few weeks into the process, but have still yet to see any significant muscle gain and the workouts are starting to take their toll. I’ll keep you updated on my progress as time goes on.

After discussing my workouts, we move the conversation to how Tyler’s new baby boy has affected his fitness. A lack of sleep and free time has drastically reduced Tyler’s ability and desire to workout. However, he is a big fan of Dr. Eric Goodman’s Foundation Training (workout example above) which incorporates a lot of isometric exercises that help participants increase mobility and alleviate common ailments like lower back pain. Tyler mentions how helpful these workouts have been to improving his posture and they take less than 15 minutes a day, which is perfect for a new dad. Unfortunately, Tyler has yet to find a solution to the obstacles fatherhood has created in regards to his nutrition.

Tyler works full-time and when he comes home, he looks forward to spending as much time as possible with his son and wife. This leaves very little time for meal prep and/or cooking, which has resulted in Tyler eating more “ready to eat” foods. He realizes that eating more processed foods can have a negative impact on his fitness, but believes that spending time with his infant son is paramount. I agree and anticipate I’ll be faced with the same predicament in a few months.

Podcast pic 6-12

Tyler and I go off on a couple other topics, some fitness related, some not, in this episode. I found it extremely beneficial not only because I’m about to be a dad, but because it allowed me to reiterate the idea that everyone’s fitness is different. Physical limitations, circumstances at home and access to resources can all affect how fit a person can be. It’s important to remember that you need to set a level of fitness that is customized to you, not to the bodybuilder you see on Instagram or the crossfit athlete you see on ESPN. It’s great to use those individuals as motivation, but don’t let them set your level of fitness.

I truly hope that this podcast is a resource you can use to help determine where your level of fit should be. We really want to provide useful health information that allows you to enhance your quality of life by improving your fitness. We’d love to hear your opinion on whether or not we’re achieving that goal or not. Send your feedback to elementaltampa@gmail.com or reach out to us on social media (FacebookInstagram or Twitter). Your comments and support continues to help us grow and we are extremely grateful. Keep rating, reviewing and sharing the podcast!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/how-being-a-new-dad-affects-your-fitness/id1121420986?i=1000386428965&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/how-being-a-new-dad-affects-your-fitness-0

 

What’s on the Menu – The epitome of finger licking good

You all know that I hold nutrition in higher regard than taste. I don’t mind choking something down if I know it’s good for me. Sardines, raw garlic or ground turmeric in my veggie & fruit smoothie are just a few examples. I will literally punish my taste buds if I believe what I’m eating will benefit me in some capacity. I assume that certain people think that today’s menu spotlight may be one of those “less than appetizing” foods, but I can assure you that it’s not.

I believe it’s safe for me to assume that you know the main ingredient of chicken liver pate is chicken liver. I can’t attest to the flavor of chicken liver by itself, but I know that when’s its used in pate, it’s delicious. If you take a look at the recipe from the New York Times (link) cooking section it’s not hard to imagine why I’m such a fan

  1. Melt butter in pan
  2. Soften onions
  3. Add chicken livers to pan; cook till brown on the outside
  4. Add contents of pan + spices to food processor
  5. Puree till smooth
  6. Store in fridge for few hours till set

Menu pic 6-7

Sounds great right? Well I can testify that it is, and the fact that the main ingredient is chicken liver makes it both delicious and nutritious. Three ounces of chicken liver contains 21 grams of protein, 5 grams of fat and significant amounts of important vitamins and nutrients. The same serving size contains 280% of our daily value (DV) of vitamin A & B12. It also contains 160% and 40% of our DVs for folate and iron respectively, both of which are extremely important to fetal development (source). We’ll discuss if expectant mothers should eat chicken liver a little later on in this post.

It’s clear that chicken liver is nutitrious, but what about chicken liver pate? According to the MyFitnessPal website, 2 ounces of my preferred store bought chicken liver pate (pictured below) contains 19 grams of fat (6 grams saturated) and only 5 grams of protein.

It’s a downright switch-a-roo of the macros compared to chicken liver by itself. The pate also contains 30% DV of vitamin A and 10% DV of iron (source). Plenty of fat, which you know I’m a fan of, but a little lacking in the protein department. Still a nutritious snack, in my opinion, but I’d definitely be better off just eating liver. Another aspect I need to factor in for the pate is source of the liver.

pexels-photo-197058

As we’ve discussed in previous menu spotlights, where and how an animal was raised affects its nutrition. My Trader Joe’s chicken liver pate was produced in the U.S. and inspected by the Dept of Agriculture, but it is very possible that it didn’t live the most optimal life. Now that I know how easy pate is to make, I should acquire chicken livers from my local farmers and just make my own. Stay tuned for that future post!

Before we wrap up today’s post I just want to address two issues. First, I’m happy to inform you that livers are NOT a storage facility for “toxins.” The liver’s job is to send the toxins to the systems responsible for expelling them or storing them. Also, certain studies suggest that pregnant women can eat liver without worry of vitamin A toxicity affecting their fetus (source). ONCE AGAIN, I’m not a doctor, just a reporter of data. If you are pregnant, I’d consult a health professional before eating liver.

I may not be a doctor, but I am a lover a feedback. Which is why you should feel free to send any feedback, liver related or not, to elementaltampa@gmail.com. We love pics, recipes and even videos of you doing something fitness related. Don’t forget to connect with us on social media (Facebook, Instagram or Twitter). We’d love to know if you’ve tasted the yummy goodness of chicken liver pate.

 

Addicted to Fitness Show Notes – An Interview with Strength & Conditioning Expert Steve “Coach Fury” Holiner

We start off this week’s Addicted to Fitness podcast reminising about our Memorial Day weekend. Shannon and I indulged a little during the holiday, but were still able to eat relatively clean thanks to healthy recipes like Shannon’s berry dessert and veggie burgers. We also logged several rides on the Peloton cycle and thanks to her customized maternity fitness wear, Shannon is back to enjoying her rides on the bike.

As much as we enjoy recapping our weekly exercise and nutrition, that’s not what this episode is all about. This week’s Addicted to Fitness features an interview with a functional strength expert known to his friends and clients as Coach Fury.

Coach fury 1

Steve Holiner, aka Coach Fury, started his love affair with functional training when he took a kettlebell class at the famous Five Points Martial Arts academy (link) in New York City. After being introduced to kettlebells, Coach Fury pursued other similar training systems like DVRT (known also as ultimate sandbag – link), Original Strength (link) and Indian Club (link). Coach Fury started as an “enthusiast and became a professional enthusiast” and is currently a Master RKC & DVRT instructor, an Original Strength Lead instructor and a Strength Faction (link) lead mentor.

Coach Fury recently transitioned his training from primarily in-person personal training to more online remote training. His online training program, known better as “Die Mighty” online training, appeals mostly to general population clients and trainers looking to improve their skills. Coach Fury’s “Die Mighty” mission statement derives from his desire to help individuals lead long and vibrant lives. He hopes his training allows his clients to move well, without pain well into old age.

In addition to being a strength coach & educator, Coach Fury is also a self proclaimed film geek. He is a former visual effects producer and frequently posts film reviews on his Instagram (link) & YouTube (link) channels. You can check out these reviews and much more content from Coach Fury by visiting his website coachfury.com. You can also check him out on Facebook (link) and Twitter (link). If you reach out to him make sure you tell him that you learned about him from the Addicted to Fitness podcast

Podcast pic 6-5

I really enjoyed speaking with Coach Fury. As someone who is still a relatively new trainer, gathering information from health & fitness experts is a must if I want to develop as a trainer. If you know of the next expert we should interview, please feel free to email your suggestion to elementaltampa@gmail.com.

You can also send any feedback you have on the content, structure or flow of the podcast. We are always trying to improve in order to bring you a better product each week. Keep listening, sharing and rating the podcast and stay healthy this week peeps!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/addicted-to-fitness-podcast/id1121420986?mt=2#episodeGuid=3e4763a63144cda54cac298b03ac51c8

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/an-interview-with-strength-conditioning-expert-steve-coach-fury-holiner

What’s on the Menu – We may be getting a bit nutty

I believe the first time I heard about the benefits of coconut oil was when I heard Dave Asprey (creator of Bulletproof coffee) talk about it on Joe Rogan’s podcast back in 2012. Asprey described how his bulletproof coffee, which contained an ingredient prominent in coconut oil, helped him lose weight, have more energy and be sharper mentally. Even though I wasn’t quite prepared to start downing his bulletproof coffee, I began hearing more and more individuals I consider experts in nutrition and/or medicine talk about the benefits of coconut oil.  People like Vinnie Tortorich, Dr. Rhonda Patrick and Mark Sisson were signing its praises, which in my mind gave me the greenlight to start incorporating it into my diet anyway possible.

I know I’ve talked about my love for coconut oil many times on this blog. Heck, I think Shannon and I have done at least two Addicted to Fitness episodes where we taste tested a coffee + coconut oil concoction (click here to listen). However, I recently learned that my LDL cholesterol is extremely high. I believe the primary culprit for this is my genes, but I’m also analyzing items in my diet that may drive up “bad” cholesterol. Which is why I’m gonna take a closer look at a few of the pros & cons associated with coconut oil consumption.

Pros

  • Contains medium chain triglycerides (MCTs) which unlike long chain triglycerides can be easily accessed by the body as an energy source and are less likely to be stored as fat (source)
  • Contains high concentrations of lauric acid, which has been shown to aid in the treatment of viral, bacterial and fungal infections (source)
  • The consumption of MCTs may increase “good” HDL cholesterol (source)
  • The consumption of MCTs has also been linked to improved cognitive function in Alzheimer’s patients (source)

Cons

  • Coconut oil is ~50% lauric acid which some researchers believe acts as a long chain triglyceride, which could raise “bad” LDL cholesterol (source)
  • Coconut oil only contains 10-15% MCTs (if you subtract lauric acid), which greatly reduces its ability to boost metabolism (source)
  • Certain commercially sold coconut oils can be highly refined & processed which greatly reduces its health benefits (source)

Menu pic 6-2

My preliminary research leads me to believe that there is much more upside to using unrefined, virgin coconut oil than downside. However, for someone like myself, who is genetic predisposed to have high LDL cholesterol, it may be wise to use it sparingly. Although, I’ve recently learned that not all LDL cholesterol is “bad” and I plan on getting more blood tests done to determine the makeup of my levels. Until then, I’ll limit my coconut oil use to cooking, instead of throwing it into smoothies & my morning coffee.

Just because I’m cutting down on my coconut oil use, it doesn’t mean I don’t want to hear how you use it. Whether it’s for cooking, skin care or cold remedy, please feel free to send your coconut oil uses to elementaltampa@gmail.com. We’d also really enjoy it if you send us a pic on our various social channels (Facebook, Instagram or Twitter).

Addicted to Fitness Show Notes – Benefits of eating seasonal produce

This episode of the Addicted to Fitness podcast is dropping on the unofficial start to summer, Memorial Day. Cookouts, pool parties and summer vacation for students & teachers are all great reasons to love this holiday. However, I’d be remiss if I didn’t mention why we celebrate this holiday in the first place. Memorial Day is the day we pay tribute to the men and women of the armed forces who gave their lives to protect our country. I know military action may be a contentious issue, but I will always show my respect to those individuals who made the ultimate sacrifice to protect this country and its citizens. Thank you to all the members of the armed forces, past and present.

Alright, on with the show notes!

sunset-flag-america-fields

This week’s training recap doesn’t really contain a lot of training. Shannon is quickly approaching her 6th month of pregnancy, which means her workout clothes, specifically her pants, no longer fit. The pants she had were so uncomfortable that she was dreading her beloved Peloton cycle rides.  This prompted her to splurge on specialized maternity workout pants, which she wore while we recorded the podcast. Judging by her reaction, she really enjoyed them. She encouraged all ladies, pregnant or not, to purchase fitness wear that is functional and comfortable. It will make workouts much more enjoyable.

My portion of the training recap included a discussion of the lab results from my recent trip to the functional medicine doctor. The only test results that were issues of concern were my LDL cholesterol and vitamin D levels. After discussing my diet with my doctor, he believes that my family history and certain dietary choices are contributing to my high cholesterol levels. He suggested substituting mass produced beef & pork for sheep, lamb or game meat and incorportating more small fish (sardines, achovies, mackeral, etc.) into my diet. He also prescribed red yeast rice and vitamin D supplements to address both areas of concern (check out our past podcast on vitamin D deficiency link).

screen-shot-2016-09-12-at-5-00-33-am

Image courtesy of foundmyfitness.com

I was super pleased by how thorough my doctor was. I’m very happy that I sought out a certified function medicine practioner (click link to learn more). I’ll make sure to keep you updated on any future doctor visits and test results.

After our training recap we get into a timely discussion on seasonal produce. The optimal growing conditions of spring & early summer usually result in a a wide variety of produce at the grocery store and your local produce stand. We use an article from the Feeding South Florida website (link) to discuss the health & environmental benefits of eating seasonal produce. We also consult the seasonal produce list from the USDA (link) to find out which season you can expect to find certain produce items. You can also click here to find out when certain produce items are in season in your state.

Podcast pic 5-29

We love supporting local businesses and we couldn’t think of a better one to promote than local produce stands. Both Shannon and I have fond memories of ours growing up, and I’m sure you do too. We’d love to hear what you look forward to getting when you visit your local produce stand. Feel free to send your responses to elementaltampa@gmail.com or send us a message on any of our social channels (Facebook, Instagram or Twitter). We’d love to hear from you all.

One last thing, we’ve got another interview episode of Addicted to Fitness coming atchya next week. I don’t want give too much away about our guest, so I’ll just say two words: Coach Fury.

Links for this week’s episode

iTunes: https://itunes.apple.com/us/podcast/benefits-of-eating-seasonal-produce/id1121420986?i=1000385914079&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/why-you-should-visit-your-local-farm-stand