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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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Addicted to Fitness Show Notes – How Having A Baby Changes Everything

Hi all! Shannon here.

This week, we’re talking about our own “labor day” recap and how having our baby girl (whom we are madly in love with) has changed everything, including our sleep habits.

We know there are a number of listeners who have been following our pregnancy journey closely, watching when we posted to social media for any sign that we “popped.”

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Without getting into graphic details, here’s a quick recap of our labor story:

Our last doctor appointment was on a Friday and the doctor basically informed us that we were no closer to labor than the previous week’s appointment, but since we were overdue at that point (by three days) it really could happen at any time.

Well, our baby apparently was ease dropping and decided she didn’t want to wait for an induction, because less than two days later, contractions started. I powered through them at home for about 17 hours (they started around 4am on a Sunday) but we finally went to the hospital late that night in the hopes of being admitted (yes, they do frequently send you home if you’re not far enough along).

Thankfully, we got the thumbs up to stay and after another 11 hours of contractions, a number of which were seriously intensified due to a dose of Pitocin, I finally asked for an epidural. It had been a total of 28 hours of labor at that point – it was time. Things happened pretty quickly after that and about four hours later our doctor arrived to give us the go ahead to start pushing. Less than an hour later our little lady made her grand entrance into the world.

Story time with Ella

Some respiratory concerns resulted in a trip to NICU (neonatal intensive care unit), but thankfully, she recovered en route so that she didn’t actually have to be admitted. A couple hours of observation in the nursery later, she arrived to our recovery room healthy and hungry.

As new parents, we were terrified for those two hours, but we knew she was in the best possible hands. Finally getting to hold her and have her in our arms was the best feeling we could imagine though.

Two days at the hospital consisted of all the usual tests, check-ups, visits, baby care lessons, administrative chores, and sleepless hours, but we were still just so grateful and happy. Our baby’s nocturnal habits didn’t match up with hours though and he need to be fed every 2-3 hours was one of the more challenging aspects. We knew it was coming, had been warned in all our books, classes and by all our friends/family, but that doesn’t make it any easier to prep for. Regardless, our exact words on the whole experience were, “We are deliriously exhausted and deliriously happy.”

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Deliriously happy & exhausted

Once we returned home with baby in tow, life continued to change. Likely because we were struggling with sleep, a recent headline on the awarding of the Nobel Prize for Medicine caught our attention, as this year’s went to three Americans for their work on Body Clock Studies.

Their study focused on the health effects that the circadian rhythm has on adult humans who are naturally diurnal (meaning we are wired to be up during daylight hours). The scientists discovered that a protein actually builds up in the body during sleep (at night) and then dissipates during the day, which is concrete evidence that explains how our sleep syncs up with our natural body clocks. The discovery of this protein could lead to future advancements in treatment for chronic conditions that cause or are caused by a misaligned circadian rhythm (that is HUGE!).

At the end of the day (literally), sleep is crucial to your health, so if you’re not getting enough (like us right now) it is really important that you try to get back to that natural sleep rhythm. Until more studies result in a way to counteract or alter the circadian rhythm, we’re all attached to that body clock!

Nick and I will be trying to encourage better sleep habits in our household as soon as we can so that everyone stays healthy. In the meantime, we’ll stumble a bit through our days, but the podcast will keep coming!

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In fact, we are making some big moves regarding the podcast, including a new sponsorship and a discount code for you listeners. Please make sure you share the podcast with a friend and give us a rating and review in iTunes and on our new Addicted to Fitness Podcast Facebook page.

Follow us on social media (FacebookInstagram or Twitter) for loads of other updates and to see some proud parent pictures of our baby girl. We try to keep the posts balanced though, so don’t worry – they’re not all baby related.

Until next time, we hope you’re looking after your health and fitness and look forward to bringing you some new info in the next episode!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/how-having-a-baby-changes-everything/id1121420986?i=1000393567380&mt=2

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

Website: http://addictedtofitness.libsyn.com/how-having-a-baby-changes-everything

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

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

Addicted to Fitness Show Notes – Hurricane Irma Update

I want to apologize to our regular readers of the blog & listeners of the Addicted to Fitness podcast for being MIA over the past week. Hurricane Irma posed a real threat to my family’s safety, and Shannon and I had to dedicate all our focus to preparing for this potentially life altering event. Fortunately for us and other Tampa residents, Irma weakened as it approached our city. This led the storm to cause what I would consider minimal damage and allowed us to record an impromptu episode of the ATF podcast.

Shannon and I take a departure from our normal training recap and health news to fill you in on all that went into preparing for this storm. We discuss the emotional eating caused by Hurricane Irma, which I will say is definitely a reality. We were anticipating being without power for sometime, which is why we cooked everything in our freezer including 4 boxes of Trader Joe’s croissants. Shannon and I do a good job sticking to a low carb diet, but once we were faced with the threat of a natural disaster, we couldn’t get ENOUGH comfort food.

After recapping our “hurricane” eating, we go into the more important topic of providing relief to those severely affected by Irma. I know I plan on donating blood this week and I encourage all that can to do the same. Blood donations are always in demand, especially after natural disasters. You can also donate cash to reputable charities who have already set up Hurricane Irma relief funds like the American Red Cross (link) and Save the Children (link). If you plan on donating to another charity to help Hurricane Irma victims, please make sure they’re legit by researching them on Guidestar.org.

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We truly appreciate all our friends & family constantly checking up on us before and after the storm. It always feels good to be shown a little love, which is a perfect segue for me to ask you all to show the ATF podcast a little love by giving us a rating & review on iTunes (link) OR our brand new Facebook page (link). I also want to reiterate that if you’re able to donate to Hurricane Irma relief, please do so.

As always, feel free to send us your thoughts about this or any episode of the ATF podcast via email (elementaltampa@gmail.com) or by reaching out to us on social media (FacebookInstagram or Twitter). We’ll be back next week with a brand new episode full of all kinds or useful fitness info. Thanks for listening and stay healthy this week peeps!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/hurricane-irma-update/id1121420986?i=1000392192174&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/hurricane-irma-update

Website: http://addictedtofitness.libsyn.com/hurricane-irma-update

Addicted to Fitness Show Notes – Fight Breakdown of Mayweather-McGregor & Polichemi-Gramatica

I go solo on this week’s Addicted to Fitness, but don’t worry. Shannon’s cohost position is not in jeopardy.

For those of you that don’t know, Shannon is well into her 3rd trimester with our first child. In addition to that, she’s still working full time and is only a few weeks away from completing her yoga teacher training. If you’ve ever been pregnant, or the significant other of someone who is pregnant, you know that R & R is paramount. That’s why I decided to take the podcasting responsibilities upon myself this week.

I love Shannon being my cohost and I know you listeners do too, but a part of me was glad I was able to roll solo on this week’s podcast. Mainly because I commented on a pair of recent boxing events that I was looking forward to for some time. But before we get into my thoughts on those events, I dive into our training recap for the week.

As previously mentioned, Shannon is only a few weeks away from completing her Bella Prana yoga teacher training. If I haven’t said it before I’ll say it now, I’m super proud of her dedication to this program. I’m sure we’ll discuss her final exam a little more next week so make sure you tune in!

My training recap consists primarily of training with Elemental Training Tampa (ETT) clients. This past week was my busiest since I took ETT full time in March. I couldn’t be happier and I’m really appreciative of how committed all of my clients have been. One client in particular has been extremely devoted to his training program and he got to use that training in a recent celebrity boxing event.

Anthony “Spanish” Polichemi has been training with ETT for the past 5 weeks in preparation for a celebrity boxing match with former NFL pro Martin Gramatica. The match was the main event of the annual Mike Calta Punchout, which ETT has been fortunate enough to be involved in for the past 3 years. Even though Anthony was giving up approximately 5 inches and 20 lbs. to Martin, I was confident that after his training with ETT at Tampa Strength and Master Amir Ardebily (click here to listen to his ATF interview) at Amir Acadmey of Martial Arts, he’d be able to get his hand raised.

I sadly had to miss the event, but I listened to a round by round broadcast on the 102.5 the Bone mobile app. It sounded like Anthony was able to use his footwork and head movement to score early and often, but he ran into several power punches from his larger opponent. In the end, Anthony lost a decision, but I couldn’t be happier with the way he performed. I’m even more excited that he’s decided to continue his training with both ETT and Master Amir.

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Photo courtesy of bloodyelbow.com

I wasn’t nearly as emotionally invested in the other fight discussed on this week’s episode. Floyd Mayweather vs Conor McGregor has been the number one topic in the world of sports for the past 10 weeks. All the hype finally came to fruition on August 26th and to many people’s surprise, Conor McGregor performed rather well, given the circumstances.

Floyd has been touted as one of the best technical boxers of all time, and his 49-0 professional record would support that claim. Conor has recently taken the MMA and combat sports world by storm with his ability to talk a big game and back it up when he gets in the ring. Even though this match was considered by some to be somewhat of a sideshow, mainly due to Conor’s lack of ANY professional boxing experience, I was still looking forward to seeing how both fighters would handle the uncertainty their opponent would present.

Much to the surprise of most people, Conor started the fight very well. He used his size and reach to keep Mayweather at bay and land scoring punches. It look to me that Conor had done enough to win the first 3 rounds, but I had a feeling that Mayweather was simply analyzing Conor’s technique and would soon begin to capitalize on his opponent’s lack of boxing experience.

The fight seem to turn in Mayweather’s favor starting in round 4. He was able to avoid Conor’s punches and started landing power shots of his own. By round 8, Conor’s cardio was spent and Floyd turned up the intensity of his attack. Halfway through round 10, Floyd got Conor against the ropes, landed numerous unanswered shots which forced the ref to stop the fight. Mayweather won by TKO and improved his professional boxing record to 50-0.

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The Mayweather-McGregor fight wasn’t a great example of superb technical boxing, but it was entertaining none the less. Not NEARLY as entertaining as the Polichemi-Gramatica fight, especially for yours truly. Click here if you like to see a video of the entire match between Anthony and Martin. Follow Anthony on social media (@spanishep) and watch as he continues his fitness journey with ETT.

You should also follow us on our social channels (FacebookInstagram or Twitter). Please reach out to us on social or send us an email at elementaltampa@gmail.com, and let us know who you think of ATF. We love hearing from our listeners and I promise all you Shannon fans that she will be back next week. 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=bad843c8f61aa163342caa25cc7bb458

Soundcloud: https://soundcloud.com/nick-burch-702220833/fight-breakdown-of-mayweather

Website: http://addictedtofitness.libsyn.com/fight-breakdown-of-mayweather-mcgregor-polichemi-gramatica 

Addicted to Fitness Show Notes – An Interview & Workout from the Seminole Heights Athletic Center

We’ve got another first on this week’s Addicted to Fitness. This on-location episode features my first workout at the Seminole Heights Athletic Center (website link) and a discussion about the history of the facility with the founders Karen & Marlo Tamayo.

Karen and Marlo grew up playing individual and team sports, but once they reached early adulthood, their approaches to fitness varied. Karen joined the coast guard which required her to maintain a certain level of fitness. Upon completing her military enlistment, she enrolled in grad school and later began competing in triathlons. She soon realized that the time investment involved in the triathlon training was substantial and made the decision to transition to crossfit training.

Marlo on the other hand continued her sport specific training while playing on the Florida Atlantic University varsity softball team. Her dedication to a regular fitness routine took somewhat of a backseat once she began her PhD program in the early 2000s. After 13 years of focusing a tremendous amount of her time and effort on her degree and career, she decided to make fitness a top priority once again. Much like Karen, this change in priorities led Marlo to discovering an affinity for crossfit workouts.

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Snapped this gem during my visit to the Seminole Heights Athletic Center

Marlo & Karen were acquitances before they began training at the same crossfit “box” and even though they have a love for it, they knew that they wanted to take a different approach to fitness than crossfit offers. This led them to leading free workout sessions for friends, coworkers and neighbors at a workout space they created in their garage. Their fitness community quickly grew and required a larger space, which lead them to opening their current location in early 2017.

Seminole Heights Athletic Center (SHAC) offers a variety of exercise modalities including yoga and cardio boxing, but their primary workout tracks are SHAC FIT and BARBELL. Both options include high intensity interval training (HIIT) style workouts that are designed to boost endurance and/or increase strength & power output. The primary difference is that SHAC FIT uses more bodyweight exercises while BARBELL incorporates olympic lifting movements. Karen creates all the workouts and makes sure that they can be modified to match any fitness level.

Karen and Marlo operate SHAC in a manner that promotes a sense of community & acceptance. This is evident in the wide range of clientele that frequent the facility as well as their community involvement. They recently registered SHAC in the Tampa Police Department’s Safe Place Initiative (click here to learn more). This program allows anyone that is feeling threatened, or a possible victim of harassment/prejudice, to use the SHAC as a safe haven until authorities arrive. As a same sex married couple, Karen and Marlo have personal experience dealing with prejudice, which is why registering the SHAC in this program was a no brainer.

I was so stoked to have gotten the opportunity to speak with Karen & Marlo about their fitness journeys, but this wasn’t just an interview episode. We still had a workout to do!

Before I jumped into the workout, Karen put me through a standard 10 minute warmup that included several bodyweight & resistance band mobility exercises. After I was all warmed up and ready to go, I decided to tackle the SHAC FIT workout of the day which was 5 dumbbell squat clean thrusters (click here to see video demo), 5 hand release push-ups and 5 strict pull-ups.

I only had 10 minutes to complete as many rounds of the 15 rep sets as possible. It didn’t seem like much of a challenge at first but after the first couple sets, I was very happy that it was only a 10 minute workout. You’ll have to listen to the episode to find out how many rounds I was able to complete.

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I can’t thank Marlo & Karen enough for allowing me to bring Addicted to Fitness into their awesome facility. One of the main functions of the podcast is to highlight fitness and health professionals that many people may not be aware of. Being able to do this in my own community is a huge honor and I hope you all enjoy these episodes as much as I enjoy creating them.

If you know a fitness professional(s) or facility that we should feature on the ATF podcast, please let us know by emailing us at elementaltampa@gmail.com or connecting with us on social media (FacebookInstagram or Twitter). While you’re checking us out on social media, you should also check out the SHAC Facebook page (link). If you live in the Tampa Bay Area and want to get a workout in at SHAC, head to their website to see their class schedule.

Thanks again for all the love you guys constantly give us. Please leave us a rating & review in iTunes if you haven’t done so already. You know that we love hearing your feedback. Thanks for listening and stay healthy this week peeps!

Links for this week’s episode

iTunes: https://itunes.apple.com/us/podcast/interview-workout-from-seminole-heights-athletic-center/id1121420986?i=1000391533616&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/an-interview-workout-from-the

Website: http://addictedtofitness.libsyn.com/an-interview-workout-from-the-seminole-heights-athletic-center

 

Addicted to Fitness Show Notes – How Nutrition Affects Postpartum Depression

This week’s Addicted to Fitness kicks off with a brand new announcement! I encourage you all to keep emailing me to schedule a free fitness consultation and follow-up, but I also want to let you know that you can train with Elemental Training Tampa from anywhere. Contact me at elementaltampa@gmail.com to learn how you can participate in our online training program.

I start off this week’s training recap discussing the fitness contract I drew up for myself and my clients. Staying accountable to the goals you set for yourself is one of the many steps to achieving them. I believe signing a physical contract that you can see on a regular basis can help you be more accountable. My personal fitness contract stated that I will take at least one jiu-jitsu class a week. If you’re interested in using the fitness contract to reach your own goals, click here to download a .pdf version.

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Free fitness contract; download by clicking link above

Shannon is closing in on the big day, which means the type & amount of exercise she’s capable of doing is becoming more limited. Instead of morning rides on the Peloton cycle, she’s made it a goal to walk approximately 30 mins every morning. This benefits both her, the baby and our a 4 legged child Jaz.

She also discusses her recent experience assisting in prenatal yoga classes in her training recap. Shannon is coming to the end of her yoga teacher training program, and has noticed that most fitness professionals are over-cautious when working with pregnant women. In her current state, she knows that pregnant women love and appreciate a little extra hands on attention.

We stay on the subject of pregnancy for our main discussion on this episode. Shannon bravely admits that she’s worried about the anxiety symptoms associated with the postpartum period. We did a little research to find out why the baby blues occur and discovered that a large contributing factor is a massive shift in hormones.

Prenatal yogi

After her yoga teacher training program, we’ll technically have 2 yogis in our household

From what we read, postpartum symptoms are at their highest 5 days after childbirth and are significantly influenced by a lack of estrogen and the presence of the enzyme monoamine oxidase A (MAO-A). This enzyme can prevent the brain’s utilization of “feel good” hormones like dopamine, norepinephrine and serotonin.

A recent clinical trial demonstrated that a supplement containing blueberry extract and the amino acids tryptophan & tyrosine had prevented “any depressed mood” in a group of women during their postpartum period (study link). Shannon’s already a fan of blueberries, so we researched the top 10 foods that contain tryptophan and tyrosine. You’ll have to listen to the episode to hear the entirety of both lists, but below is a couple of Shannon’s favorites.

Foods High in Tryptophan – egg white powder, spinach, soy protein isolate & spirulina (link to entire list).

Foods High in Tyrosine – cottage cheese, salmon, turkey & spirulina (link to entire list).

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We hope that this episode helps people understand a little more about what happens to women after childbirth. I also want to reiterate that we BARELY scratched the surface of a very complex issue. If you want or need more information about postpartum depression, PLEASE consult a medical professional.

If you’re looking for feedback about your current fitness plan, you can reach out to me via email and/or social media (Facebook, Instagram or Twitter). We’d also really appreciate it if you left us a rating & review in iTunes.

I say it at the end of each episode, and I’ll say it now, you’re feedback help us get better. Thanks for listening and stay healthy this week peeps!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/how-nutrition-affects-postpartum-depression/id1121420986?i=1000391275086&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/how-nutrition-affects

Website: http://addictedtofitness.libsyn.com/how-nutrition-affects-postpartum-depression