By Lisa Ostrander So I am going to try and make an effort to work on a health blog and send out ideas and recipes to the members. (Especially for those of you on the Nutritional challenge, I hope this will help.) This is something easy and really good for you. You can make this and save in a glass jar. It really gives flavor to anything you put it on and helps to sear in the juices of whatever you are cooking. We use it on chicken, beef, pork and fishes. FYI, It makes salmon taste delicious. Indian spice rub Ingredients: 6 Tablespoons curry powder 3 Tablespoons coarse sea salt 4 teaspoons crushed red pepper 1 Tablespoon ground cumin 1 Tablespoon ground coriander 1 Tablespoon dried mint 2 teaspoon turmeric 2 teaspoon ground ginger Mix all ingredients in a small bowl (use fork to mix) save in a glass jar. How to use: Spread olive oil on meats and fish, dust well or to taste with Indian spice rub and grill. I use on pork chops, chicken, salmon and swordfish but feel free to use on your choice of meats and fish. Keeps juices in with nice exterior and lots of flavor, full of anti-inflammatory properties.
Why PurePhama M3 Are you taking magnesium? This powerful mineral is found in all muscles in the body and is necessary for muscle contraction. It increases sleep time and quality so you can recover better. Magnesium is found in all tissues of the body and plays an important role in muscle contraction and energy metabolism. Magnesium takes part in more than 300 processes in the body, including the brain, heart, bones and muscles. Studies show 50% of the population does not meet the recommended daily intake of magnesium. It should be readily available in our foods, but it’s not because there are less minerals in our soil leaving less magnesium in our food. Only 30-40% of the magnesium ingested is actually taken up by the body. The top 5 Athletic benefits of magnesium Critical for Optimal Muscle and Contraction– allows muscle proteins to detach so muscle can relax between contractions. Maintains Energy Production -Critical for mobilization, generation and utilization of energy in cells. Maintains Electrolyte balance– restores magnesium lost from dehydration or sweating. Enhances Recovery-plays an essential role in the recovery process. Better Sleep-increase sleep time and quality by increasing melatonin and lower cortisol. Muscle pain and cramping: 70% of body weight is water. When the body works hard (e.g. during intense training) it generates heat. Lost heat (sweat)= lost electrolytes. Lost electrolytes and dehydration=muscle pain and cramping Muscle pain and cramping=slower recovery time. Whether you’re in intense training mode or an every day work horse, magnesium is essential to your recovery and overall well-being.
PurePharma O3 is the most popular of all of their supplements. If you are not yet taking it, then find out below why an omega-3 supplement should be an essential part of your diet. Fats make up about 60% of brain tissue and 15-20% of those brain fats are omega-3’s. These omegas provide the nutrients needed for brain growth, tissue maintenance, repair and fuel for all that brain activity. Because omega-3’s play such a large role in the brain, it’s no surprise that their presence (or deficiency) plays a huge role in your brain’s health and performance. Omega’s help make the cells in our brains more fluid, improving communication between the neurons that make up our nervous system and helping us to think and react quickly. These benefits extend to all stages of life. Omega-3’s are just as vital for the development of the brain of babies in the womb as they are in old age, when they can help sharpen memory in patients with dementia or Alzheimer’s. Clearer vision Your eyes are essentially an extension of your brain. So, just as omega-3’s are good for the brain, they are also good for your eyes. Studies have suggested that these powerful fats can help protect eyes from macular degeneration, decrease the risk of glaucoma and even help dry eyes. Healthier heart As your body’s ultimate anti-inflammatory nutrient, omega-3 fatty acids keep your heart healthy by reducing many of the symptoms that put you at risk for heart disease. Here’s how omega-3’s help: -Help lower high blood pressure -Keep blood flowing smoothly by keeping it from getting too thick -Lower triglyceride levels -Keep the lining of the arteries smooth and inhibit the growth of plaque Reduced inflammation Omega-3’s are natural anti-inflammatories, swimming into all the cells of your body and priming the immune system to help reduce inflammation. They do this by regulating the overproduction of harmful pro-inflammatories and releasing healing molecules. Inflammation is part of the body’s immune response when it reacts to harmful or irritating stimuli to try to protect and heal itself. Inflammation can reveal itself in many […]
Blonyx HMB+ Creatine is a high quality, clean, paleo friendly supplement that speeds strength development and muscle repair in training athletes. It is made to be simple, additive free and easy to understand while also being safe to take and independently shown to be effective. HMB is important in muscle health. It is stored in the muscles and used to build, maintain and repair muscle cells. Creatine is stored in the muscle and acts as a very rapid, but limited source of energy for very high intensity muscle contractions. HBM The body makes HMB by breaking down the amino acid leucine found in the protein we eat. Only about 5% of leucine is turned into HMB.The HMB made by the body is topped up with HMB found in food. Some foods, like alfalfa, fish and grapefruit, contain higher amounts of HMB. Research shows that supplementing the diet with an additional 3g/day HMB improves athletic performance in training athletes. CREATINE The body makes creatine in the liver, kidneys, and the pancreas by breaking down the amino acids glycine and arginine found in dietary protein. We top up this creatine with that found in the food we eat. Red meat as well as certain fish, like herring, are high in creatine. Research shows that taking 3-5g/day of creatine increases strength and muscle mass in training athletes. Performance and improvements HMB and creatine both increase strength when training involves movements like deadlifts, squats and bench press. The HMB in HMB+ Creatine improves endurance performance in athletes running, and cycling. Both HMB and creatine speed muscle mass gains with training. Creatine adds body water weight. This can be good for strength athletes, but can inhibit athletes working on body weight movements, speed or endurance. HMB reduces the recovery time required between training sessions through decreasing muscle damage from training. Both HMB and creatine have been shown to have a series of health benefits. HMB is thought to work by slowing muscle protein breakdown and speeding protein production in muscle. This has a protective effect, reducing exercise induced damage, and also speeds recovery and adaptation. […]
Why primal fuel? Quick, easy, cost-effective and convenient, Primal Fuel provides balanced, healthy doses of high-quality fat, protein and carbs in a delicious and incredibly satisfying shake. It promotes and maintains lean muscle mass* with 20 grams of whey protein isolate—which has the highest biological value (BV) of any protein source—in each serving. It contains the finest coconut milk as its primary source of healthy fat, which takes the edge off hunger for hours and provides exceptional nutrition*. With fewer than 6 grams of natural sugar per serving, Primal Fuel helps keep your insulin levels low and helps shift your body into fat-burning mode all day long*. Moreover, it’s loaded with vital prebiotics that help rebalance and re-establish a healthy gut*. Using inulin from Jerusalem artichokes (the first choice in prebiotics), natural kelp extract and other essential soluble fibers, Primal Fuel supports healthy gut bacteria and excellent bowel health*. And it’s made from all-natural ingredients! Great care has been taken to avoid artificial sweeteners and flavors, and to source only the purest ingredients. The result? The most ideal weight loss, muscle-building tool in the supplement world*! It does all this with only 190 calories per serving, making it the perfect small meal or snack. Curbs Hunger with Healthy Fats. Coconut milk powder is the primary source of fat in Primal Fuel. The benefits of coconut milk have been lauded greatly over the past decade. While the main fat in coconut is saturated (which, we’re discovering has a host of benefits), it’s macronutrient profile breaks down to mostly short and medium chain fatty acids that tend to be burned for energy rather than stored as body fat. Some of these fatty acids (lauric and caprylic, for example) also have proven antiviral and antimicrobial properties. Plus, coconut milk adds a rich, creamy taste that’s sure to satisfy.* Builds and Maintains Lean Muscle. Whey protein isolate, the primary source of protein in Primal Fuel, is the gold standard in protein powders, because it has the highest bioavailability of any protein form. This means that it’s one of the easiest types of protein for […]
Lake George CrossFit is now offering products to benefit your health, nutrition and fitness. We are committed to offering only high quality mechandise that we personally endorse and feel will be a healthy fit for you. We promote health and well-being with gluten free, sugar free quality products and supplements. Currently in stock we have: PurePharma fish oil O3, minerals M3, Vitamin D3, and probiotics synbiotics SB3, Blonyx HBM creatine powder and a new flavor Perfect Food bar. By the end of this week, we will offer Primal Fuel vanilla or chocolate protein powder. Contact Lisa Ostrander for more information. We will also have a bulletin board up with some more information. I will send out blogs for each product we are offering to help better inform you. Why PurePharma? PurePharma was founded in Denmark in 2009. Our ambition ever since has been to provide the purest supplements possible. Our products are naturally produced, scientifically proven and are designed to improve health and athletic performance. PurePharma provides the nutritional support you need to help bridge out the gap of the most common vitamin and mineral deficiencies. Our health relies on the quality of the food we eat, but when extensive topsoil, full of minerals and microorganisms, has been lost through the overuse of inorganic fertilizers, pesticides and modern farming practices, it has become needlessly complicated to get the right amount of minerals and vitamins. We believe in going the extra mile to make it easier for you to enjoy a healthy, happier life. We handpick our natural ingredients ourselves and carefully monitor everything from start to end. It’s important for us to handle every aspects of our production. That’s the only way we can stand behind every single product we make and guarantee responsibly made, high-quality natural supplements. Go to their site for blog post on so many excellent topics or for more information.
16.1 and 16.2 are in the books and in true CrossFit Open fashion, both have been challenging and very different workouts! 16.1 was all about the strategy, in 16.2 pacing played a HUGE part in the outcome for many of us. Both have been exciting workouts to do and even more exciting to watch. WAY too many highlights to mention, but as a whole, it has been really great to see so many of the members pushing themselves much harder than even they thought possible, whether it was on overhead lunges, chest to bar pull-ups, toes to bar, double unders, or on cleans, so many people have dug DEEP on these workouts! We are two workouts down with three more to go. Come join the Open viewing party tomorrow night and the announcement of 16.3 followed by Shawn Ramirez vs Nicholas Paladino going head to head on the workout. This should be an interesting workout as we have the two time masters 40-44 year old champion going against the teen champion. Is this the week we will see the muscle ups? Does Dave Castro want to prove that teens and 40 year olds are doing muscle ups too?
We had a great turnout for the 16.1 viewing party last week and looking forward to doing it again this Thursday night. Hopefully I will have the bugs worked out with the projector and we will have it on big screen. Join us for the announcement of 16.2 followed by Björgvin Guðmundsson vs Dan Bailey.
The 2016 CrossFit Open open’s up with what’s going to be a great workout and test of fitness. AMRAP 20 25′ Overhead Walking Lunges 8 Bar Facing Burpees 25′ Overhead Walking Lunges 8 Chest to Bar Pull Ups Tips for 16.1 #1 Use time to your advantage! If you’re trying to decide whether to scale or go Rx, think of this. It’s a long workout, but it will end at 20 minutes. That’s a ton of time. Even if you did 1 rep every 10 seconds that would be 120 reps! And 10 seconds is a long time to do 1 rep. If you do 1 lunge at a time, 1 chest to bar pull up at a time, you’ll still get far into this workout and it will be so fulfilling and rewarding. #2 Lunge like you mean it! Be diligent about your lunges. Make them count. When the bar is overhead keep it overhead and make each rep count. If you step forward and get a no rep, it’s hard to step backward and every time the bar drops on the ground, it’s most likely a 10-20 second breakdown. Instead, put a lot of focus on your lunges and make sure they count and that you’re hitting the standards. “Rest” as you chip through the burpees. #3 Be Strategic! 20 minutes of high intensity work is long. Plan your time well. At some point of the workout your going to stop to catch your breath, set a “countdown clock” and try to count out loud. How long do you really need until you can do another burpee? Pick the bar up? Do another pull up? You’d probably say 5-10 seconds. But in the workout what feels like a 5-10 second rest is actually 15-20. Count down out loud 5-10 seconds. When you get down to 3, get yourself ready, when you get to 0, pick the bar up, get another rep, get back in there! Keep a plan and strategic breaks! What to Stretch and Warm Up? In addition to your normal warm up consider adding these. #1 Loosen your […]
Ok last chance to sign up for the 2016 CrossFit Open guys. I know there are a lot of members who are hesitant to sign up or haven’t for a variety of different reasons. Perhaps you think you’re not good enough, don’t want to CrossFit competitively, don’t want to pay the $20, aren’t sure you can make it every week, were considering it, until everyone has been so damn annoying about trying to make you sign up …. now you’re NOT going to just to spite them. In the end, it is 100% your decision. But before you make up your mind to skip the 2016 Open, all I ask is that you take a couple of minutes to read this article Why you’re breaking this CrossFit Athletes Heart because whatever “level” or “type” of CrossFitter you are, I think that the Open is something every CrossFitter should experience, at least once. This year we thought we would try something new by keeping the gym open for the Thursday night announcements. We plan to have each Open workout announcement on big screen at the gym. Thank you to our member Kris Johnston for lending us a projector to use over the coming weeks. We will get things kicked off tomorrow night with a 16.1 viewing party at the gym. We will setup the projector following the completion of the 6:30pm class, so I hope to see some of you. Details: 16.1 announcement Chyna Cho vs Emily Abbott viewing party Thursday 25th 8:00pm. Workout will be held on Friday 26th during the 6:30pm Class and Saturday 27th during the 8:00am and 9:00am classes. 16.2 announcement Björgvin Guðmundsson vs Dan Bailey viewing party Thursday 3rd 8:00pm. Workout will be held on Friday 4th during the 6:30pm Class and Saturday 5th during the 8:00am and 9:00am classes. 16.3 announcement Shawn Ramirez vs Nicholas Paladino viewing party Thursday 10th 8:00pm. Workout will be held on Friday 11th during the 6:30pm Class and Saturday 12th during the 8:00am and 9:00am classes. 16.4 announcement Katrin Davidsdottir vs Sara Sigmundsdottir viewing party Thursday 17th 8:00pm. Workout will be held […]