exercise

Addicted To Fitness Show Notes – Leaky Gut & The Benefits of Probiotics

Welcome back! This week’s show notes are brought to you by Shannon…

Both Nick and I had training updates for the first time in a bit (I have been a bit lighter on the training as of late).

I am slowly getting back into adding some activity, but am holding off on real training since my doctor mandated I not do any strenuous exercise for at least six weeks after childbirth. So I’ve been settling for daily walks with our dog and the baby, as well as some “slow flow” yoga, both of which are still making me sweat.

I’ve been super excited to get back to a prior-to-childbirth workout routine, especially since I’m getting back to regular clothes (no more maternity clothes!).

Meanwhile, Nick has been spending more time at home with the baby, which means he’s doing more at-home workouts. He puts them on his Instagram Stories, so be sure to follow @ETTampa and check them out! He’s also been getting some training leading the classes at Title Boxing, since he has to demonstrate the whole workout versus simply coaching like he does for personal training. He now teaches three classes a week (at noon, Monday-Wednesday).

In addition to the training, Nick has also made the decision to clean up his diet by focusing on nutrition. Diet has been a challenge for both of us since childcare has really minimized the amount of time we have to prepare food.

Whether we have time or not, we’re always fascinated with nutrition. One topic we wanted to get more in-depth on was one we have mentioned previously – leaky gut.

So what is it? Leaky gut is simply defined as increased gastrointestinal permeability. It’s commonly a symptom of conditions like Celiac and Crohn’s disease.  Interestingly enough, though it’s a term that is used more often these days, many medical sites and professionals reporting on this “condition” also call out that it is not one that can be diagnosed accurately.

Even medical celebrities like Dr. Oz are somewhat skeptical of the cause/origin of leaky gut, mostly since it’s not yet been determined whether it is the cause of other conditions/illnesses, or simply a side effect/symptom of something more serious.

Some research states that inflammatory foods (e.g. refined sugar & carbs, fast food, etc) may damage the function of the small intestine and thereby allow undesirable substances such as bacteria, viruses, un-digested food particles, and waste products to leak into blood stream. Nick mentioned a podcast episode by past ATF guest, Vinnie Tortorich, which discussed a recent study on the damaging effects fast food specifically can have on an individual’s gut health.

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Symptoms often associated with leaky gut include: bloating, cramps, fatigue, food sensitivity, achy joints, rashes – which are also symptoms for many other conditions.

The book, Practical Paleo claims that grains and seeds are the primary inflammatory foods, calling them anti-nutrients. Since many of our feel-good hormones and antibodies ( e.g. serotonin) are produced in our gut, it’s critical to focus on gut health. The best course of treatment for leaky gut is eliminating inflammatory foods from your diet for 30, 60, 90 days or longer. Practical Paleo offered up details on how to repair leaky gut, summarized nicely in one page (see above).

One of the ways to repair, the book calls out, is by taking probiotics. And this leads us to our discussion on the power of probiotics.

One of the few supplements we both take on daily basis are probiotics daily. Probiotics are the good bacteria that help keep the bad bacteria in check and maintain gut health.

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Recently Nick saw a study by ATF favorite, Dr. Rhonda Patrick (find her on YouTube, Twitter and Instagram @foundmyfitness), who also just had a baby, about the effect probiotics have on breast milk. The study found that mothers who take probiotics during the time they’re breastfeeding produce milk that seems to improve gastrointestinal functional symptoms and decrease incidence of infantile colic and regurgitation in their infants.

So we looked further into what the best probiotic foods are, as supplements are not the only place to find this gut-health-helpers. Healthline.com highlights the “Top 11 Probiotic Foods,” which includes some of our favorites like pickles, kimchi, sauerkraut and yogurt. Check the full list here.

We finish our chat with a friendly reminder; don’t forget that antibiotics can kill beneficial probiotics in your gut in addition to the bad ones, so be sure you take a medicinal dose of probiotics after you finish your antibiotics to restore your supply.

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That’s it for this week’s episode!

Don’t forget to like & follow the Addicted to Fitness podcast page on Facebook, give us a rating & review in iTunes and please take advantage of your 20% off discount on coffee from our new sponsors, The Hemp & Coffee Exchange, at hempcoffeeexchange.com.

Learn more about our sponsors in our previous ATF episode where we interview the founders and taste test this delicious coffee here.

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/leaky-gut-the-benefits-of-probiotics/id1121420986?i=1000393875009&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/leaky-gut-the-benefits-of

Website: http://addictedtofitness.libsyn.com/leaky-gut-the-benefits-of-probiotics

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Weekend Workout – This Workout Focuses on Your Core Concern

Several potential benefits of core training according to Men’s Fitness include: improved sports performance, reduction in lower-back pain, better posture, development of stronger breathing muscles and a slimmer waistline (source). Plus, you’ll absorb more beneficial Vitamin D during those times showing off your core muscles at the beach, or supermarket. Wherever you prefer.

You’re gonna want a workout mat to perform the core exercises in this weekend workout. I recommend performing five 10 rep supersets of these exercises with at least 60 seconds of rest in between sets. Don’t forget to warmup and modify the workout to match your fitness level.

If you complete this or any weekend workout, please let us know in the comment section below OR you can send us a pic/video of you doing the workout on social media (FacebookInstagram or Twitter). ENJOY!

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Weekend Workout – I’ve Got Boxing On The Brain

My recent chat with combat sports historian, Dr. L.A. Jennings, on the ATF podcast (episode link) inspired me to share a weekend workout that features several boxing techniques. The workout below integrates a couple of hand combinations with a pair of body weight exercises that I guarantee will make you sweat!

Head to the ETT YouTube channel (link) if you need further instruction on the cross + lead hook and/or jab + power uppercut hand combinations. I recommend performing the workout in interval format (30 sec work/30 sec rest) for 12-20 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

If you complete this or any weekend workout, please let us know in the comment section below OR you can send a us pic/video of you doing the workout on social media (FacebookInstagram or Twitter). ENJOY!

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Addicted to Fitness Show Notes – The Return of Combat Sports Historian, Dr. L.A. Jennings

This week’s show notes brought to you by the lovely Shannon

Thanks for checking out the latest episode of Addicted to Fitness!

Please help us grow our audience by sharing the podcast and giving us a rating and review in iTunes or our new Addicted to Fitness Podcast Facebook page.

This week, we’re excited to bring you an interview with our first repeat guest – our good friend and Nick’s former coach, Dr. L.A. Jennings. L.A. and her husband Mike own a popular MMA gym in Denver, CO called Train. Fight. Win. (TFW), of which Nick was the first member over eight years ago.

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Let’s get into the interview.

Like many of the best places, the gym L.A. and her husband started, TFW, was born from humble beginnings. The start included days when no clients would even show up to train. Flash forward to today when TFW boasts its own competitive fight team along with a healthy crew of clients who participate in conditioning, striking and grappling classes.

Local fight organizations are even starting to feature TFW on highly publicized fight cards, exposing the gym to an even broader audience and helping to attract more individuals with competition experience to the gym.

Outside the gym, L.A. has an extensive list of achievements including becoming a published author of essentially the encyclopedia on the history of female combat sports called She’s A Knockout: A History of Women in Fighting Sports.

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L.A. is currently working with the organization Wrestle Like A Girl to get girls wrestling sanctioned in middle schools and high schools around the country. Believe it or not, only six states currently have sanctioned girls wrestling at that level.

She had been writing for Vice’s Fightland, but decided she would rather focus her research and content creation into another medium. The chosen medium? Well, it turns out that our ATF podcast actually inspired L.A. to start her own podcast called The Warm-Up, which includes historical accounts of important sporting events throughout time.

It’s safe to say, we’ve already added the podcast to our must-listen list. Knowing L.A., it’s bound to be a hit!

Next, we discussed our thoughts and feelings on the hyped-up Floyd Mayweather vs. Conor McGregor fight. L.A. was particularly interested in the topic because McGregor really helped MMA fighters command more respect when it comes to negotiating contracts and demanding better pay.

We also commented on the most highly anticipated boxing event in recent history, Gennady Golovkin vs. Canelo Alvarez, which ended in a controversial decision and reignited the ever-present idea that boxing is a corrupt sport.

These topics really emphasized that even though combat sports have been around since ancient times, they are still evolving in modern times.

Finally, make sure you check out L.A.’s book and podcast, and if you’re ever in Denver stop by Train. Fight. Win. and tell them Nick and Shannon from the ATF podcast sent you. You can also follow TFW on Instagram (@tfw_denver) and L.A. on Twitter @Dr_LA_Jennings.

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As always, thanks for listening to this week’s episode. Send us an email (elementaltampa@gmail.com) or give us a shout on social media (FacebookInstagram or Twitter) if you have any questions or topics for future episodes. In the meantime, we’ll keep working to bring you exciting experts and timely info on health and fitness.

Links to this week’s episode:

iTunes: https://itunes.apple.com/us/podcast/addicted-to-fitness-podcast/id1121420986?mt=2&i=1000393234960

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

Website: http://addictedtofitness.libsyn.com/the-return-of-combat-sports-historian-dr-la-jennings

Weekend Workout – Make Sure You Warm-up Before You Warm-up

Dynamic warm-up movements can increase body temperature, activate your nervous system and increase range of motion all while getting your body in optimal condition to workout. They can also be combined with a pair of speed drills to produce a cardio & strength building workout.

I recommend performing the dynamic warm-up & speed exercises below in a three to five set interval workout. You still have to warm-up and modify this workout to match your fitness level.

If you complete this or any weekend workout, please let us know in the comment section below OR send us a pic/video of you doing the workout on social media (FacebookInstagram or Twitter). ENJOY!

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Addicted to Fitness Show Notes – The Pros & Cons of a Gluten-Free Diet

It appears that gluten has become public enemy number one in the world of nutrition. If it seems like more and more people are adhering to the gluten-free diet, it’s because they are. According to a 2016 Medical News Today article, around 1.6 million people in the United States follow a gluten-free diet without having been diagnosed with celiac disease. We dive into this stat and many more related to the gluten-free diet in this week’s Addicted to Fitness podcast.

Before we jump into our gluten-free discussion, Shannon and I recap our training for the week. Most of my exercise related activity was focused primarily on hurricane prep.  All the lifting, drilling, digging and carrying awkward loads mirrored a lot of the functional strength training I normally do at Tampa Strength (website link). It’s almost like I’ve been training for the hurricane.

Shannon on the other hand was participating in a much more structured exercise program. We’ve been talking about it a lot in the past several episodes and it has finally come to a culmination. Shannon has completed her Bella Prana yoga teacher training program. Eight months of immersion weekends, at home projects, leading & assisting her own classes and taking numerous yoga classes finally came to an end with a final “exam.”

Her exam consisted of constructing and leading another student through a 1-on-1 yoga session. The other student happened to be pregnant, which allowed Shannon to use the prenatal techniques that she has grown so fond of throughout her program. She passed her final and is now a 200 hour certified yoga teacher and couldn’t say enough good things about the program and the relationships she developed with her fellow classmates. Click here if you’re interested in learning more about the Bella Prana teacher training program.

Upon completing our training recap, we jump right into our gluten-free diet discussion. The vast of the majority of the info we refer to in our discussion comes from that 2016 Medical News Today article I referred to earlier (link). For those that are unaware, gluten is a protein found in wheat, barley, rye, and triticale (a combination of wheat and rye).

Gluten-free foods are especially important to individuals who have celiac disease, which is an autoimmune response that attacks the lining of the small intestine. This can lead to celiac sufferers to be unable to effectively absorb nutrients into their bloodstream, which can lead to anemia, delayed growth, and weight loss.

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Almond meal frequently used in gluten-free recipes

It appears that individuals with celiac disease aren’t the only ones suffering due to gluten. There is an estimated 18 million people in the U.S. that have some form of gluten intolerance – referred to medically as non-celiac gluten sensitivity (NCGS). The symptoms associated with NCGS include bloating or gas, diarrhea, fatigue, headache, “brain fog,” and itchy skin rash.

However, eating gluten-free isn’t without its pitfalls. Shannon and I present the benefits & disadvantages of eating gluten-free for those with NCGS. You’ll have to listen to the episode to hear the full list of pros and cons, but if you’re interested in learning more about celiac disease and gluten-free cooking, I’d suggest you listen to the past ATF with gluten-free cookbook author Anna Vocino (episode link).

We wrap up this week’s podcast describing several gluten-free grain substitutes including quinoa, flax seed and buckwheat. FYI – many foods are naturally gluten-free, including fruits and vegetables, fresh eggs, fresh meats, fish and poultry (not marinated, breaded, or batter-coated), unprocessed beans, seeds & nuts, and the lots of dairy products, which conicide with Shannon and I’s proclivity to whole, unprocessed foods.

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If you follow a gluten-free diet and want to add any pros or cons to our list, feel free to send them to us via email (elementaltampa@gmail.com) or by reaching out to us on social media (FacebookInstagram or Twitter). We’d also really love, Love, LOVE it if you gave us a rating & review on iTunes (link) OR our brand new Facebook page (link).

We’ll be back next week with an interview episode featuring our first repeat guest. Thanks for listening 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=486bb77f8f4f0f6d4e74e0c8e1ffe155

SoundCloud: https://soundcloud.com/nick-burch-702220833/the-pros-cons-of-a-gluten-free

Website: http://addictedtofitness.libsyn.com/the-pros-cons-of-a-gluten-free-diet

Weekend Workout – Stiff as a Board to Move Light as a Feather

I mentioned it in a previous weekend workout post, but I think it bears repeating: having 6-pack abs doesn’t mean you have a strong core. Your rectus abdominis muscles make up your 6-pack, but to improve overall core strength you need to perform exercises that strengthen your pelvic floor muscles, obliques, transversus abdominis, erector spinae and more.

One such exercise that strengthens all these areas is the plank. I recommend performing the plank variation workout below in interval format (30 sec work/30 sec rest) for 15-25 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

If you complete this or any weekend workout, please let us know in the comment section below OR you can send us a pic/video of you doing the workout on social media (FacebookInstagram or Twitter). ENJOY!

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Weekend Workout – Train Like A Fighter Without Getting Hit

Combat sports, particularly boxing, have been in the news A LOT lately, which is why I felt it be appropriate to share a weekend workout that features a few boxing & kickboxing techniques. I combined a couple hand combinations with a pair of lower body exercises to ensure that you stay active this weekend.

Head to the ETT YouTube channel (link) if you need further instruction on the punches and/or front kicks. I recommend performing the workout in interval format (30 sec work/30 sec rest) for 12-20 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

If you complete this or any weekend workout, please let us know in the comment section below OR you can send a us pic/video of you doing the workout on social media (FacebookInstagram or Twitter). ENJOY!

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