Maybe we will do better today...Who is this?
'Tis the season to be jolly. At least that is what it supposed to be. It seems that the holiday season often brings stress with its good times. Stress can negatively impact your workouts and ability to recover by raising the catabolic hormones in your system. Catabolic hormones are what breaks your body down. In essence they are not good. Nutrition is one way to help keep these hormones in check and I know Mike K. is out there reading somewhere, so maybe he will weigh in on the subject for us with a little more in depth info. for you (nothing like putting a guy on the spot). If you don't already get enough through your regular diet, B Vitamins are a good way of helping regulate sleep patterns and keeping stress low. In the end try to keep the spirit of Xmas alive and relax/enjoy, its always the best medicine for stress when things get out of control. Keep focused on the things that really matter like family, friends and those people you cherish.
7 rounds for time
7 Wall ball Shots
7 Pull Ups
11 comments:
Dunno who that cat is, or the guy from Sunday; reminds me of the Viet Cong Express. Pretty much the only guy that could throw a decent spinning hook kick.
Cory hit the nail right on the head about the holidays---stress. There's many ways to deal with this, but a couple of points:
1) Don't stop working out. Yes, it's busy. Yes, there's a crazy amount of food everywhere. But hitting the gym consistently battles the stress and overeating on multiple fronts---try to partition your eating POST work out, so you utilize those excess carbs. Keeping a steady workout schedule in the gym, or at home, will also help normalize fluctuations in insulin and blood glucose levels from eating all those Christmas goodies.
2) Don't skimp on the sleep! This is a bad, BAD idea at ANY time of the year, but when the going gets tough, the tough know they need a good 8 hours. Ha! Skimping on sleep just starts a vicious cycle of excess cortisol release, poor mental clarity, poor athletic performance, and more STRESS.
While many people (correctly) associate caffeine with sleep issues, alcohol severely disrupts sleep patterns; in the festive season, it's really easy to over-imbibe on the spiked eggnog. Even if you're only having a nightcap, be aware it'll affect your sleep.
3) B-vitamins are essential in a ton of processes, but have been sort of mis-labeled as "Stress Vitamins". This comes from studies showing patients that are deficient presenting with stress-like symptoms...twitching, neuralgias, insomnia, etc. High dosing a multi-B tab will only worsen your condition if you're stressed out. While some B vitamins are associated with enhanced sleep (pyridoxine), others act as nootropics---enhanced mental focus. It's like jacking the caffeine due to sleep-deprivation...it's only a bandaid solution that's short lived. Personally, I only take a multi-B tab PRE workout.
4)Think of the Christmas season as a time for recovery in your workouts---keep doing them! but don't stress about missing a day here or there. Your body will thank you for the lower volume.
5) Hit that fat, NOT the sugar. Yup, you know me, I'm a huge fan of fat. Keeps the insulin low so you don't get "food coma"---it ain't the turkey or tryptophan, trust me. Massive insulin dumps after a huge meal make you tired. Go for the fat, and less will go farther---higher satiety index, a.k.a your brain find it more satisfying.
6) Like Cory said, it's about FAMILY & FRIENDS. The rest? Small potatoes!
Thanks for weighing in for us Mike, I knew I could bait you into sharing some knowledge. Interesting facts about B vits I didn't know. Always looking to learn more. I currently take my B vit right before bed. Good idea? Bad idea? Why the preworkout B vit? Thanks again and nice try on the wrestler we'll see ifyou can guess tomorrow's
Thanks for the good info gentlemen. I missed 3 workouts last week because of meetings and the basketball tournament. Yesterday it was another meeting, today I'm in Calgary and Thursday and Friday I'm out of town... not good. I'll see you Wednesday??? and next week... everyday!!!
Leanne
Not sure where you pulled that image from - i haven't a clue who that is...very helpful in terms of info re: stress, nice to see that there are simple things one can do to keep levels down.
BC
The kamala. Mississippi Mauler better known as James Harris.
Guy
7 rounds for time
7 Wall ball Shots
7 Pull Ups
4:04 - DC
Baum you owned me by 2 secs, I better get focused!
Gonna learn Circle Pull ups and come and get yah!
Cory,
If taking a b-complex before bed doesn't disrupt your sleep, keep on keepin' on---finding what works for an individual is half the battle.
What I would recommend, though, is doing a self-trial of moving it preWO; your one of those crazy dudes that wakes up and workouts out within 10 minutes, so actually taking it before bed may be YOUR best option (even though it's water soluble), since you don't have the optimal 30-45 minutes for complete absorption.
Some of the reasoning for pre-workout, though:
B1 is involved in the Kreb's cycle (Remember THAT from human physiology 101? :P) with the metabolism of carbohydrates; we routinely have to give it prior to giving dextrose intravenously to malnourished diabetics. Essential.
B5 helps with the conversion of choline to acetylcholine; during HIIT, neurotransimitters are poorly recycled, so dosing with B5 will help maintain mental focus. At least, that's my theory.
B2 (the one that gives you radioactive pee) is involved in metabolism of carbs like thiamine, but also fats and proteins. Low carb athlete, anyone? Thought so! Same with B7, biotin---helps with gluconeogensis--->turning fat and protein into glucose.
Jut my 2 cents; I know a few folks who put a LOT of merit into the theory of adrenal fatigue and megadosing B-vitamins and anti-oxidants POST-workout, but I honestly think it's a lot bunk, and a potential hindrance to training. But that's another post for another time.
Thanks for the info Mike it sure is a big help to have you dropping in on us like this. Maybe you might even show up for a wod one day. 3-4 is session time and you are always welcome.
7 rounds for time
7 wall balls
7 pull ups
KG
ime: about 7:05 (couldnt quite remember)
Billy B - 4:02
7 rounds for time
7 Wall ball Shots
7 Pull Ups
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