Thursday, May 20, 2009

Workout of the Day:
Take 12-15 minutes to work up to a heavy 5-rep back squat;
and then,
Every five minutes, for a total of 5 sets, complete the following as quickly as possible:
Back Squat x 6 reps (use approximately 85% of today’s 5-RM)
Russian Step-Ups x 9 reps each leg (click here for OPT’s demo video – select “Lower” tab)
30 Double-Unders

Thom stayed on the seat for 997 of Saturday's 1000 meters.

Fats: The Good, The Bad and The Ugly – Part Two
Written by Nichole DeHart

On Tuesday, we examined the Bad and the Ugly types of dietary fats, but also noted that not all fats are bad.  Your body needs fats to thrive and survive, but it needs “Good” fats.  Here is a quick overview on why your body needs good fats (essential fatty acids) and what you can eat to obtain these Omega-3 fatty acids.

Essential Fatty Acids: These magnificent fats are an active ingredient in many of your bodies functions.  Adequate Omega-3 consumption supports brain cell function and nervous system activity. Ingestion of Omega-3 actually helps reduce the risk of high blood pressure, blood clots, arthritis, autoimmune disorders and cognitive problems. They help your digestive system in assimilating nutrients and blocking out allergens. They play a major role in glandular function and immune system operation as well as in your hemoglobin oxygen-transport system. Omega-3s will also help control inflammation, which is a precursor for almost all metabolic diseases. These bad boys are the substance and foundation of life!

You can consume an adequate amount of Omega-3s by making sure your diet consists of high omega-3 foods such as grass-fed animal meats, fish, nuts, seeds, avocado and healthy oils like coconut oil and olive oil. Shop at your local farmers market to find any one of these products. If you would like to read more on how you can consume an adequate amount of Omega-3s by taking fish oil, read Calvin Sun’s blog post here.

You may also be interested in reading about the amazing benefits of cooking with coconut oil found in Michele Vieux’s blog post.

If you are interested in learning more about how to eat healthier I suggest you talk to any of the coaches at Invictus. Michele Vieux is currently offering nutritional counseling and will personally help you cook healthy, Paleo meals at your request. You may also learn more about healthy eating by reading Robb Wolf’s blog. I also recommend picking up the book The Primal Blueprint by Mark Sisson (or check out his blog), it is full of useful and practical information.

In short, understanding the role of dietary fats as a part of good nutrition is not that difficult.  Fats are not equal.  Eat an adequate amount of foods containing the Good – Omega-3s, and avoid the Bad and Ugly – the poisonous hydrogenated oils.  Your body will thank you!