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.

Being a Better Omnivore

This weekend, I participated in a tradition that according to Michael Pollan’s book Cooked connected me with some of our earliest human ancestors. That’s right, I did some grilling. I grilled/smoked some pork ribs to be more exact. As pleasurable as that experience was, it made me realize that lately I’ve been relying heavily on animal products as my primary sources of protein. I frequently proclaim my identity as an omnivore, but the recent lack of diversity in my protein sources may be hindering my ability to be a more proficient omnivore. With that said, I decided to follow a pescetarian diet this week. Yes, I know that seafood is still animal protein, but limiting my animal protein to one category forced me to discover alternative sources of protein. I could have bought a bunch of canned tuna and salmon, but that would have negated the idea of adding diversity to my diet (not to mention the price of quality canned products). I decided to do some research into plant-based protein sources and discovered that lentils are a great source of protein and provide several other essential macro & micronutrients. I picked up a 16 oz bag of green lentils from Trader Joe’s for less than $3. The bag contained 9 servings, each of which contained 12 grams of protein. That’s only 2 less grams of protein than the 2 oz can of tuna fish I picked up that same day. Lentils are not a complete protein (meaning they are lacking in one or more of the essential amino acids) but you can pair them with another food like nuts and/or seeds to make them complete.

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I don’t plan on giving up animal products anytime soon, but discovering new sources of protein helps me reach my goal of adding diversity to my diet. What are your favorite plant-based protein sources? Got any tasty protein-pack vegetarian recipes?

ETT Exercise of the Week Ep.1

Welcome to the inaugural episode of the Elemental Training Tampa (ETT) exercise of the week. An ETT exercise combines striking techniques with a strength building body weight exercise. This week’s ETT exercise combines a jab-cross-hook-uppercut combination with 2 lunges. Feel free to use any punch combination, but make sure you’re practicing proper technique regardless of what strikes you perform. After the punch combination perform 2 lunges that match your fitness level. I suggest practicing your lunges in a mirror to ensure proper form. Check out the video below for more helpful tips on how to perform the ETT exercise correctly. Incorporate this exercise into your next high intensity interval training (HIIT) workout or use it as a warm-up before your next weight training session.

Throwback Thursday
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Photo courtesy of Jeff Morris

This may be my favorite picture from my short stint as an amateur kickboxer. The picture was taken before the decision was read for my sixth and final fight. My trainer Amir Ardebily, the man largely responsible for getting me addicted to fitness, is taking my gloves off for the last time. I was honored to have Master Amir in my corner for all my fights and even though my kickboxing “career” was short lived, what I learned from competing in that arena will stay with me for the rest of my life.

Become An Egghead

Diverse would be a good word to use to describe my diet. My eating habits fall somewhere between a badger and a trash compactor. As non-discrimanatory as my palate may be, I strive to eat the most nutritious food available. Eggs are a constant staple of my diet, but the wide selection of eggs that exist at the grocery store makes it hard to choose which ones are the most nutritious. Unless you plan on building a chicken coop in your backyard (which isn’t that crazy of an idea), check out the article below and learn which eggs pack the most nutritious punch.

http://ecowatch.com/2014/11/14/organic-eggs-healthiest-to-eat/

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Green Is The New Black

I never thought it would be hip to eat a dark leafy green vegetable, but I think kale has reached that status. Whether it’s a kale entrée at a trendy restaurant or a kale smoothie from Panera, it seems like you can get kale pretty much anywhere nowadays. Regardless of how trendy kale may be currently, the truth is that it’s extremely good for you. However, eating kale raw is not exactly appetizing. Check out the video below for a tasty kale & fruit smoothie recipe that will have you reaching hipster status in no time.

It’s Not Me, It’s We

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Today’s Monday Motivation is very personal because the individual I am trying to inspire the most with this post is myself. As of late, I’ve been neglecting important responsibilities in both my personal and professional life. My recent selfishness prompted someone very close to me to question my level of dedication to these commitments. This intervention of sorts made me realize that I need to devote more time and effort to aspects of my life that are important not only to me but to all of those around me. Elemental Training Tampa was founded on the idea of community, and it’s about time I become a better member of this community.

The new anxiety medicine: Exercise

Last year, my father made the decision to retire from his job after 37 years of service. I was very happy to hear he was retiring because I had a good idea of how physically and mentally demanding his job was. My happiness quickly turned to surprise when I heard that he was updating his resume shortly after his last day at work . As demanding as his job was, I wondered why he wanted to continue to work. Did performing manual labor for at least 8 hours a day bring him some degree of pleasure? As odd as that question may sound to people of my generation, science suggests that the answer is yes.

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The benefits of engaging in physical activity on a regular basis include:

  • Reduced risk of developing a chronic disease (diabetes, hypertension, etc.)
  • The release of endorphins, which block pain signals to the brain and produce happy feelings
  • Lower tension levels
  • Elevated and stabilized mood
  • Better sleep
  • Better self-esteem

Exercise has even been shown to have comparable results to that of prescription medication in the treatment of individuals diagnosed with depression. Even with all this data, less than half of American adults perform 2.5 hours of moderate-intensity physical activity (i.e. walking) per week. I believe the lack of physical activity is a major contributing factor to the 40 million American adults who have been diagnosed with anxiety related disorders. Personally, the period of my life that was filled with the most anxiety coincided with a lack of physical activity.

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As I mentioned in the initial post on Elementaltampa.com when I completed my undergraduate program and entered the workforce, being physically active was not high on my priority list. I had earned a degree, I had obtained a job, but beyond that my life consisted of sitting on the couch watching TV or playing video games. I quickly became overweight and my self esteem rapidly deteriorated. I do not remember what specific event compelled me to attend my first martial arts class, but I know since then I have become much more proficient at dealing with anxiety. I truly believe developing a daily routine that includes a portion dedicated to physical activity has allowed me to excel both professionally and personally.

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This post is meant to highlight the benefits being physically active can have on individuals dealing with anxiety and stress. It is NOT a post disparaging the use of prescription medication by individuals suffering from anxiety related disorders. I certainly understand and appreciate the need for these types of prescription medication. I am someone who at a young age received professional help to learn how to cope with stress. I did not to need medication but I know not everyone with issues similar to mine are as fortunate. Regardless if you are taking medication for anxiety related disorders or not, it is my belief that incorporating physical activity into your daily life will improve you physically and mentally.

If my Dad is reading this, you were right. Hard work does pay off, in more ways than you think.