ROD 030112

February 29, 2012 By Leave a Comment

ROD

Thursday, 1March2012

7pm

 REMINDER:

This class is built for speed, agility and strength. This class is not for convenience, nor is it for those who want to use light weights. This class is for those who are looking to take their fitness  to the next level. The movements expected in this class are advanced.  Every participant will be expected to perform the suggested lb’s for each movement and post their time or rounds completed when applicable to comments. Those of you who do not want to meet these requirements are invited to the Boxing class. We have members who want to go outside their comfort zone and take their fitness to another level.

 

Perform the following movements for 4 rounds.

45 sec work /20 sec rest/40 sec rest between rounds

  • Pull-ups
  • BB Sumo Deadlift (w 85lbs / m 145lbs)
  • KB/DB Farmers Walk ( w35lbs / m 55lbs)
  • Dbl KB Swings Outside Legs (w 16kg or> / m 24kg 0r >)
  • DB Hang Squat Cleans (w 20lbs or > / m 30lbs or >)
  • Slamball on Knees (m & w 20lb or >)

__________________________________________________

8pm

Ready for Anything Training!!!!!

This Super Boxing X-Treme class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Let’s see what you’ve got!!!!

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Calendar Countdowns

19 days until the First Day of Spring

59 days until the High Rock Challenge

111 days until the First Day of Summer

 

 

Filed Under: Barbell Training, Boot Camp Training, Boxing, Conditioning, Deadlifts, Dumbbell Training, Heavy Day, HIIT X-treme, Kettlebell, Power & Strength

ROD 020312

February 3, 2012 By Leave a Comment

ROD

Friday, 03Feb12

 

TGIF

First Round

  • Burpee & a half x 60 seconds
  • KB swings x 60 seconds
  • Mtn. Climbers x 60 seconds
  • Diamond Sit-ups x 60 seconds
  • DB Thrusters x 60 seconds

In rounds 2-3-4 all above movements will be done at 45 sec, 30 sec, 15 sec… respectively. There will be rest in between rounds respective to the times of rounds. 1st round 60 sec rest… 2nd round 45 sec rest and so on

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 Raw Juice Therapy

By Grata Young

Raw juice therapy is a method of treatment of disease through an exclusive diet of juices of fruits and vegetables. It is also known as juice fasting. It is the most effective way to restore health and rejuvenate the body.

During raw juice therapy, the eliminative and cleansing capacity of the organs of elimination, namely lungs, liver, kidneys and the skin, is greatly increased and masses of accumulated metabolic waste and toxins are quickly eliminated. It affords a physiological rest to the digestive  and assimilative organs. After the juice fasting or raw juice therapy, the digestion of food and the utilisation of nutrients is vastly improved.

An exclusive diet of raw juices of fruits and vegetables results in much faster recovery from diseases and more effective cleansing and regeneration of the tissues than the fasting on pure water. Dr. Ragnar Berg, a world-renowned authority on nutriton and biochemistry observes:

“During fasting the body burns up and excretes huge amounts of accumulated wastes. We can help this cleansing process by drinking alkaline juices instead of water while fasting. I have supervised many fasts and made extensive examinations and tests of fasting patients, and I am convinced that drinking alkali-forming fruit and vegetable juices, instead of water, during fasting will increase the healing effect of fasting. Elimination of uric acid and other inorganic acids will be accelerated. And sugars in juices will strengthen the heart. Juice fasting is, therefore, the best form of fasting.”

As juices are extracted from plants and fruits, they process definite medicinal properties. Specific juices are beneficial in specific conditions. Besides specific medicinal virtues, raw fruit and vegetable juices have an extraordinary revitalising and rejuvenative effect on all the organs, glands and functions of the body.

 

Filed Under: Conditioning, Dumbbell Training, Fat Burner, Heavy Day, Kettlebell, Muscle Endurance, Power & Strength Tagged With: , , , ,

ROD 060911

June 9, 2011 By 1 Comment

ROD

Thursday, 09Jun11

 

Ready For Anything…     

Seven rounds for time of:

  • 30 KB swings
  • 20 Sit-ups
  • 10 Ball slams

________________________________________________________________

Watch this woman, Allison, perform what they call a transfer skill… “The Snatch Balance”

Allison NYC on today’s WOD – video [wmv]

“UFC Fan Expo CrossFit Edition” – video [wmv]

**Coach Donald’s Olympic Lifting Coach

Clean Instruction, Part I, Coach Burgener [wmv]

Cleaning from the Ground, Coach Burgener [wmv]

Finishing the Extension, Coach Burgener [wmv]

**Coach Juan this is for you… Bear Hug Drill, Tony Blauer [wmv]

Headlock Defense, Tony Blauer [wmv]…

SPEAR is a Bridge to Your Next Move, Tony Blauer [wmv]

Elevator Safety, Tony Blauer [wmv]________________________________________________________________

The 5 Biggest Exercise Myths

Did you answer 3 and 10? Of course you did. It’s the Pavlovian response. After all, anyone who’s ever picked up a dumbbell knows that doing 3 sets of 10 reps of each exercise is the quickest way to build muscle.

Except it’s not. In fact, it’s the quickest way to get nowhere with your workout routine, says Michael Mejia, C.S.C.S., a long-time Men’s Health fitness advisor.

Truth is, today’s most sacred exercise guidelines originated in the ’40s and ’50s, a time when castration was a cutting-edge treatment for prostate cancer, and endurance exercise was thought to be harmful to women. Worse, so-called fitness experts across the country are still spewing these same old conventional wisdoms, despite plenty of research indicating that they (the experts and the wisdoms) aren’t wise at all.

Chances are, these are the rules you exercise by right now. And that means your workout is long past due for a 21st-century overhaul. We asked Mejia to do just that. Here are the five muscles myths he most commonly hears. Hopefully, we’re about to bust them for good.

BONUS TIP: Get back in shape—and stay lean for life! Check out our list of the 100 Best Fitness Tips Ever!

 

MYTH #1: DO 8 TO 12 REPETITIONS
The claim: It’s the optimal repetition range for building muscle.

The origin: In 1954, Ian MacQueen, M.D., an English surgeon and competitive bodybuilder, published a scientific paper in which he recommended a moderately high number of repetitions for muscle growth.

The truth: This approach places muscles under a medium amount of tension for a medium amount of time—it’s basically The Neither Here Nor There Workout.

Here’s the deal: Higher tension—a.k.a. heavier weights—induces the type of muscle growth in which the muscle fibers grow larger, leading to the best gains in strength; longer tension time, on the other hand, boosts muscle size by increasing the energy-producing structures around the fibers, improving muscular endurance. The classic prescription of 8 to 12 repetitions strikes a balance between the two. But by using that scheme all the time, you miss out on the greater tension levels that come with heavier weights and fewer repetitions, and the longer tension time achieved with lighter weights and higher repetitions.

The new standard: Vary your repetition range—adjusting the weights accordingly—so that you stimulate every type of muscle growth. Try this method for a month, performing three full-body sessions a week: Do five repetitions per set in your first workout, 10 reps per set in your second workout, and 15 per set in your third workout.

 

MYTH #2: DO 3 SETS OF EACH EXERCISE
The claim: This provides the ideal workload for achieving the fastest muscle gains.

The origin: In 1948, a physician named Thomas Delorme reported in the Archives of Physical Medicine that performing three sets of 10 repetitions was as effective at improving leg strength as 10 sets of 10 repetitions.

The truth: There’s nothing wrong with—or magical about—doing three sets. But the number of sets you perform shouldn’t be determined by a 50-year-old default recommendation. Here’s a rule of thumb: The more repetitions of an exercise you do, the fewer sets you should perform, and vice versa. This keeps the total number of reps you do of an exercise nearly equal, no matter how many repetitions make up each set.

The new standard: If you’re doing eight or more reps, keep it to three sets or less. If you’re pounding out less than three reps, you should be doing at least six sets.

BONUS TIP: When it comes to making lifestyle changes that will improve your health, your first step is the most important one. Start here: 20 Little Changes for a Healthier Life.

 

MYTH #3: DO 3 OR 4 EXERCISES PER MUSCLE GROUP
The claim: This ensures that you work all the fibers of the target muscle.

The origin: Arnold Schwarzenegger, circa 1966. 

The truth: You’ll waste a lot of time. Here’s why: Schwarzenegger’s four-decade-old recommendation is almost always combined with “Do three sets of 8 to 12 repetitions.” That means you’ll complete up to 144 repetitions for each muscle group. Trouble is, if you can perform even close to 100 repetitions for any muscle group, you’re not working hard enough. 

Think of it this way: The harder you train, the less time you’ll be able to sustain that level of effort. For example, many men can run for an hour if they jog slowly, but you’d be hard-pressed to find anyone who could do high-intensity sprints—without a major decrease in performance—for that period of time. And once performance starts to decline, you’ve achieved all the muscle-building benefits you can for that muscle group.

The new standard: Instead of focusing on the number of different exercises you do, shoot for a total number of repetitions between 25 and 50. That could mean five sets of five repetitions of one exercise (25 repetitions) or one set of 15 repetitions of two or three exercises (30 to 45 repetitions).

 

MYTH #4: NEVER LET YOUR KNEES GO PAST YOUR TOES
The claim: Allowing your knees to move too far forward during exercises such as the squat and lunge places dangerous shearing forces on your knee ligaments.

The origin: A 1978 study at Duke University found that keeping the lower leg as vertical as possible during the squat reduced shearing forces on the knee.

The truth: Leaning your torso too far forward, so that your knees stay back, is more likely to cause injury. In 2003, University of Memphis researchers confirmed that knee stress was 28 percent higher when the knees were allowed to move past the toes during the squat. But the researchers also found a countereffect: Hip stress increased nearly 1,000 percent when forward movement of the knee was restricted. The reason: The squatters had to lean their torsos farther forward. And that’s a problem, because forces that act on the hip are transferred to the lower back, a more frequent site of injury than the knees.

The new standard: Watch a toddler squat. Push your hips back as far as you can, while keeping your torso as upright as possible. This will reduce the stress on your back and knees.

 

MYTH #5: WHEN YOU LIFT WEIGHTS, DRAW IN YOUR ABS
The claim: You’ll increase the support to your spine, reducing the risk of back injuries.

The origin: In 1999, researchers in Australia found that some men with back pain had a slight delay in activating their transverse abdominis, a deep abdominal muscle that’s part of the musculature that maintains spine stability. As a result, many fitness professionals began instructing their clients to try to pull their belly buttons to their spines—which engages the transverse abdominis—as they performed exercises.

The truth: “The research was accurate, but the interpretation by many researchers and therapists wasn’t,” says Stuart McGill, Ph.D., author of Ultimate Back Fitness and Performance and widely recognized as the world’s top researcher on the spine. That’s because muscles work in teams to stabilize your spine, and the most valuable players change depending on the exercise, says McGill. Read: The transverse abdominis isn’t always the quarterback.

In fact, for any given exercise, your body automatically activates the muscles that are most needed for spine support. So focusing only on your transverse abdominis can overrecruit the wrong muscles and underrecruit the right ones. This not only increases injury risk, but reduces the amount of weight you can lift.

The new standard: If you want to give your back a supporting hand, simply “brace” your abs as if you were about to be punched in the gut, but don’t draw them in. “This activates all three layers of the abdominal wall,” says McGill, “improving both stability and performance.”

Filed Under: Conditioning, Heavy Day, Kettlebell, Ready For Anything Tagged With: , ,

ROD 060811

June 7, 2011 By Leave a Comment

ROD

Wednesday, 08Jun11

  

Wicked Wednesday

Get as many rounds as you can at each station in 8 minutes. Add them all together and post to comment. Rest 1 minute in between stations. This ROD requires the use of heavy dumbbells. That means… HEAVY DUMBBELLS!!!

Station # 1

  • Dumbbell snatches 5/5
  • DB renegade rows w/ push-up 10
  • Med ball V- ups 10

    •  

Station #2

  • 1 arm racked squats 5/5
  • DB clean 10
  • Walkouts 5

    •  

Station #3

  • DB swings 5/5
  • DB strict press 10
  • Diamond sit-ups 10

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The Circuit Training Phenomenon

by Coach Donald - ACE-CPT

Combine cardio conditioning and functional strength training with Nxt Level Group Fitness!

NLP circuits are the most effective way to combine cardio conditioning with functional strength training. I adopted and developed my own style of  this type of unique circuit training in an effort to provide an alternative method of training that is safe, fun, efficient and effective for my clients. The NLP format, which I refer to it lately, can be utilized by an individual, a small group or very large groups.

 The NLP circuit format consists of rotating stations composed of major movements that the body naturally recognizes — the four pillars of human movement. These four categories of movement are: (1) locomotion, (2) level changes, (3) pushing and pulling and (4) rotation. Since the four pillars are the basis of functional human movement, they are the foundation of the functional training behind the NLP circuits. All four pillars are represented in the circuits via exercises that effectively enhance them.

Although functional human movement is the foundation of NLP circuits, various themes can be emphasized, such as cardio, hypertrophy, stability, balance or core work. The arrangement of the circuits, work-to-rest ratios, repetition schemes or the exercise selection can delineate the emphasis of a particular theme. A single theme can be represented through the entire class (45 to 60 minutes long), or several themes can be designed within a class.

The Rationale Behind NLP Circuits

 Most circuit-type formats (e.g., Spinning, Step, etc.) are designed around a specific fitness component, such as cardio, toning, flexibility, etc. The first circuit classes in the fitness industry were aerobics classes, which were made popular back in the ’70s and emphasized cardiovascular conditioning. Since then, many other group fitness classes have been developed, from Spinning classes to weight training (i.e., Body Pump) classes. To this day, no circuit class has been developed that encompasses the entire fitness spectrum, until now.

The NLP circuits incorporate the best of Strength & Conditioning and even “Boot Camp” classes. The use of various pieces of equipment (medicine balls, stability balls, dumbbells, sand bags, rubber tubing, balance equipment, etc.) and training methodologies allow unparalleled application and diversity. This diverse application allows the participant to partake in various cardio-related exercises that enhance motor skills and cardiovascular parameters: weight training exercises that build muscles and bones, calisthenics that improve flexibility and body awareness and balance and stability exercises that enhance postural awareness and body alignment.

Who Can Participate in the NLP Circuits?

 The circuits are designed for the asymptomatic, healthy individual. However, exercise intensity can easily be enhanced or reduced to match a participant’s level. Fitness professionals using NLP can modulate exercise intensity by manipulating the speed of the exercise, the lever arm of the exercise and the base of support used during the exercise. Therefore, the circuits can be used by just about anyone individually or administered to a class consisting of athletes and non-athletes. Regardless of the population involved in training, NLP provides safe, effective and consistent training.

 

Design Philosophy and Considerations

  The philosophy of the NLP circuits is based on Juan Carlos Santana’s Four Pillars of Human Movement. The Four Pillars model is a simple and effective way of looking at what the body does and providing specific and appropriate training.

The circuit stations represent each of the pillars to some degree. Pillar #1 (Locomotion) can be represented by a station consisting of a Bosu balance, band-resisted running or a single-leg exercise. Pillar #2 (Level Changes) can be addressed by a station involving some form of squatting, stepping or lunging. A push-up or band-pull station can represent Pillar #3 (Pushing and Pulling). Finally, a station using rotational exercises with a band or medicine ball can represent Pillar #4 (Rotation).

Stations consisting of movements that combine any of the four pillars, such as a dumbbell squat cleans and press, can add an infinite amount of diversity to the design of a class. The four pillars can also be represented with different emphasis. For example, Pillar #3 can be made more functional with a standing alternating band pull, or we can provide a hypertrophy emphasis with a bent-over dumbbell row or dumbbell curl. Pillar #1 lends itself to static balances for the frail population or the incorporation of plyometrics designed to increase locomotive speed and power in more advanced populations.

NLP Circuit Progressions (Tweaks)

All stations within a NLP circuit can be tailored to meet the needs and capabilities of any individual. The “art” of modification and progression has been simplified so that Coaches Donald, Juan & Chris can supervise the circuit, especially when involved with large classes.

We use four basic “tweaks” to modify exercises. These tweaks can be delivered from across the room with one to three words. This simple approach allows us from a distance with minimal instruction, making the system very effective for fast-moving group classes.

The four major classifications of progression tweaks to use during NLP circuits are: increase in speed of movement, increases in the resistance lever, reducing the base of support.

The Basic NLP Group Circuits

  The circuit can be applied to a group of individuals. Therefore, don’t get caught up in the number of stations and order of exercises; have some fun with it. As long as all of the four pillars are trained each day, the program will be effective, safe and fun.

 The NLP circuit has multiple stations. The reason for this is that the equipment in our  room can be set up a certain way, and we had to tailor the flow to match the equipment setup. If you have the choice, set up in a clockwise fashion; participants have an easier time following the flow of the circuit when it flows in a clockwise fashion. We continue to have good results and success with this system and our members testament to it results-driven effect. We will continue to bring to Staten Islanders the best in High Intensity Group Training.

Filed Under: Conditioning, Dumbbell Training, Heavy Day, Muscle Endurance Tagged With: , , ,

ROD 052111

May 20, 2011 By Leave a Comment

ROD

Saturday, 21May11

 

Doomsday Saturday???

How many rounds in 25 mins…
Use heavy Kettlebells for improved strength and power development. This may be your last workout.
  • Kettlebell single arm swings 5r/5l
  • Push ups 10 
  • KB cleans 5r/5l
  • KB strict Presses 5r/5l
  • Single arm racked squat   5r/5l
  • Single arm row 5r/5l

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Fail to do This AFTER a Workout and Your Whole Effort is Wasted

By Jeff Spencer, MA, DC

I was talking with an acquaintance the other day and he remarked to me that ever since he started his new high intensity fitness program a couple of months ago he’s been on this incredibly unpredictable and intense good and bad workout roller coaster that’s driving him crazy. Some days he’s sore, others not, then he’ll have a King Kong workout day and do no wrong feeling like his “old self,” and, then, the next day for no apparent reason be weak and unresponsive as if he’s never worked out.

Sound familiar?

If there’s ever a conversation I’ve had a zillion times in the fitness world it’s about the good day/bad day fitness roller coaster. The origin of the fitness roller coaster is almost universally rooted in too much workout intensity too often.

The Epic Battle Between Mind and Body

Too much intensity too frequently is most often the product of the mind’s false belief that more is better, and if the workout isn’t felt it’s not doing any good to improve fitness.

The mind is not always our friend in fitness matters and can do a pretty darn good job of making us think that more effort is better and working out harder more often will produce the best fitness gains in the shortest time.

This sounds completely reasonable and rational, the only problem being it has no basis in reality as your body isn’t physically set up to perform hard day in and day out without sufficient recovery, and when pushed to do so it starts roller coastering to keep up with the demand as it begins to break down.

Finding the balance between too little, too much and just the right amount of training intensity is a challenge and it is the purpose of this article.

Even at the highest level of sport in the professional ranks there’s an epidemic of misinformation and myth about how hard to workout to get the best results in the least time.

The Reality

It’s well known in the world of peak performance that those that adopt the “more is better motto” are the ones that fail to progress, are frustrated at their inability to consistently perform at their best and most often have an endless string of nagging low-grade micro-injuries that follow them around day after day, endlessly that zapping their mental, emotional and physical strength.

What’s so difficult about this for me is that a vast majority of these challenges are completely preventable by shifting the emphasis from “more is better” to balancing effort and recovery.

How Your Body Gains Fitness

As a graduate student at USC I had the honor of having Dr. Gene Logan as the chair of my masters degree thesis. Dr. Logan was a fabulous man, mentor and also co-developer of the SAID Principle.

The SAID principle stands for Specific Adaptation to Imposed Demands (SAID).

In fitness terms this means that to increase fitness in a specific area of the body, that area must be strained by specific exercises that stimulate the area to build itself back up to a higher level of fitness after the workout is completed. For example, if I want a bigger bicep I have to strain my bicep by doing bicep curls that stimulate the bicep to grow bigger. No strain, no change.

The important take home with the SAID Principle is that the body will adapt up specifically to the demand (training stress) placed on it. If you want a bigger bicep then do bicep curls, not triceps press downs. Specificity is the name of the game. How you exercise is what you’ll develop.

In summary, it’s during exercise that the muscle is physically stressed and “torn down”, which prompts the body’s natural recovery and repair mechanism to rebuild the exercised muscle back to a higher level of function and appearance.

The Key to Better Fitness is Full Recovery

No amount of training will reap beneficial long-term fitness gains unless the training is properly balanced with adequate recovery time allowing the body to rebuild itself back to its full functional level.

Achieving Ideal Weekly Workout “Total Training Load”

To achieve the most beneficial effects from your workouts in the shortest time it’s essential to understand the concept of total load. Total Training Load refers to the total amount of training “strain” on the body over time. For example, one single super-hard workout can strain the body as much as several moderate intensity workouts done back to back can.

The Total Training Load can be increased by increasing the number of exercise repetitions, resistance, length of workout sets and by increasing the speed of repetitions and, also, by shortening the rest interval between exercise sets. If the Total Training Load is in excess too long, the body breaks down, and illness, over-training, burnout, and injury occur.

Your Body Can’t Discriminate Between Stresses

The key to remember in the Total Training Load concept is that the body doesn’t look at separate strains as distinct entities but rather as a single total load made up of all the stresses and strains it’s exposed to day in and day out. For example, the strain of a hard workout, spending a hour in traffic, staying up late, or traveling between time zones are different stresses that the body looks at as all part of one giant stress on itself.

The mind may say these are different types of activities and not stresses but in the end the body looks at them all as stresses contributing to the total stress burden placed on it.

The challenge with total load is that over time it sets the stage for illness, injury and burnout.

A major item that helps in controlling the Total Training Load is to know how hard a workout is. Knowing that provides insight as to whether it’s adding to, or taking away from the total load.

How Hard is Hard? Exercise Effort Grading

As a general rule “hard”, as in how hard is my workout effort, is defined by perceived effort while exercising. The following three perceived effort levels are surprisingly accurate and are great tools to gauge your workout effort to get the most benefit from your workouts:

  1. Easy – If you can maintain an easy conversation with someone when exercising then the intensity of the workout is considered easy.
    As a general rule you want to exercise easy twice for every hard workout.The 2/1 ratio is the magic number and in some cases a 3/1 ratio is a good idea to give your body an extra day to get the extra recovery when needed.
  2. Moderate – When working out if you can speak in words, but not sentences, and don’t really want to talk then that’s the classic sign of a moderate workout.
    In a weekly training program one or two, moderate workouts separated by two days is a great training strategy.
  3. Hard – The key sign of a hard workout is that it’s impossible to talk during the workout.Hard workouts should only be done once or twice a week with three days in between.

In summary, the following are training intensity guidelines to help you control your weekly Total Training Loads effort-to-recovery ratio to reduce the risk of burnout, illness, and injury follow these ratio guideline:

  1. Minimum 2/1 easy to hard workout ratio
  2. 1-2 moderately hard workouts with two days in between
  3. 1-2 hard workouts with 3 day’s in between.

Make Your Hards Hard, and Easy’s Easy

Before moving on I want to make a final point about the three different exercise efforts presented in the preceding section. To get the best value from your workouts, always follow the effort intensity guidelines by the letter and never, ever fool yourself into believing that you’ll get more fit by making your easy workouts slightly harder and your hard workouts slightly easier as it doesn’t work that way.

The reason why it doesn’t work is that by making the hard training sessions easier and easier workouts harder makes all the workout’s intensities more similar, and that can quickly lead to over training.

Classic Signs of a Workout with Ideal Intensity and Length

At the end of the day when you’re workout intensities and training loads are within ideal range you’ll find that your fitness will increase and maintain itself with less time and effort.

The following are the signs that tell you your workout program has the correct balance of hard and easy workouts and your Total Training Load is within normal range.

  1. Should have quick and full recovery after each workout – After a workout you should rebound quickly from the effort and feel almost back to normal within 30-minutes. A prolonged rebound is a sign the workout was too difficult and you need to go easy for a couple of days.
  2. Ideal to feel better at end of workout than the beginning – Successful workouts will leave you feeling better at the end of your workout than the beginning. This is a sign of well-trained body.
  3. Slight soreness on occasion is OK, but regular soreness isn’t – Slight muscle soreness is normal after starting to exercise, when new exercises are implemented into your workouts or when an increase in exercise intensity is done.
    If you feel sore then put two or more easy day’s into your program to let your body catch up with itself.
  4. Should be able to raise heart rate – A cardinal sign of having the right training balance of effort to recovery is when your heart rate moves up and down nicely during a workout. If your heart rate fails to elevate during a workout you’re over-trained from training too hard too often, and you need time off.
  5. Heart rate should drop immediately when workout completed – Fitness buffs having ideal intensity variety in their workouts have heart rates that drop down to slightly above normal within 5-minutes of finishing a workout then drop back to normal levels shortly thereafter.
  6. Perspiration should stop shortly after training complete – As a rule sweating associated with workouts should stop within a few minutes after exercise is stopped when workout intensity and overall fitness is within ideal range.If sweating continues 20-30 minutes after exercise it is the sign the workout was too hard, and requires a few easy days to recover from.

It’s a Wrap

As I look back over the course of my career in fitness, health, and athletics there’s absolutely no doubt in my mind that more people than not are over-trained from too much workout intensity, too often having fallen for the myth that the best way to get most fit in the shortest time is to train hard often.

I also have no doubt that high intensity training is the best way to get and stay fit if it’s balanced, following the 2/1 easy to hard days ratio.

The challenge is to determine how hard to train how often to get to the ideal fitness level, and stay there.

Following the three “Can I or can’t I hold a conversation?” rules to determine workout effort will help promote more effective and safe workout programs to take health and fitness results to higher levels.

When in doubt, do what the top pros do, workout hard once for every two or three easy workouts, you’ll be glad you did.

Filed Under: Conditioning, Heavy Day, Kettlebell, Muscle Endurance, Power & Strength Tagged With: , ,

ROD 050611

May 6, 2011 By 1 Comment

ROD

Friday, 06May11

 

Freaky Friday

Five rounds for time of:
100 meter run 
15 DB Hang Cleans
10 Push-ups 
   5 Pull-ups

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Nutrition and Strength Training 

Don’t put junk fuel into your body!

The place that nutrition plays in improving optimal performance needs to be more clearly understood. Nutrition is the process of absorbing and utilizing nutrients in a manner that will promote optimal physical wellness and support the body and its many functions. Optimal bodily function, especially in those who wish to push their limits, in no way can occur without the daily ingestion of a precise mix of 59 substances. Some of these precise substances you will need a lot of such as oxygen, hydrogen, carbon, nitrogen, and sulfar. They are widely available in a variety of foods we eat and in the air we breathe. So, it is safe to say supply is not often a problem. The remaining 54 nutrients we need in medium or smaller amounts. They are less plentiful in the environment and may be deficient (or entirely absent), in our diet. Here is the point to really focus on and never forget. All of these 59 nutrients need to interact with each other with precise synergy in order to produce, maintain and renew your body so it can be optimal. If even one of these nutrients is “off” (missing or deficient), then the function of all the rest are impaired!

          

So, where do we go from here? Let us recap first. To be optimal:

(A) The nutrients our bodies need have to to be present in adequate amounts or optimal function will be impaired.

(B) The human body can not make the nutrients or can not make enough of them for normal tissue function.

(C)You have to get these needed nutrients from your diet.

You will find that nutrition is a magic bullet that will help you more than ever dreamed to  achieve your athletic and fitness goals. These days, everyone who exercises must take their sports and fitness nutrition seriously.

You see, allowing the proper muscle building foods to dominate your diet can help the body in its efforts to build muscle fast, heal itself, and in some cases, particular foods can strengthen the immune system and lessen the risks of serious illness. It should be your task to carefully consider the latest scientific breakthroughs in muscle building foods and learn how this new knowledge can be applied to your own specific athletic and fitness training programs. 

PLAN FOR CONSISTANT LONG-TERM

When you are ready to implement a better sports or fitness nutrition program, don’t expect rapid results. Unlike drugs, nutients do not have rapid effects. No quick fix! The objective of healthier nutrition is to build a better body. Think of it in this manner. If you take a neglected house plant and start feeding and watering it consistantly better, the leaves may perk up a bit from the improved nutrition. But you have to wait on the old leaves to die off and new leaves to grow before you get a really healthy plant. This takes time to do, so do it right. 

When you start feeding the body better muscle building foods, you have to wait on the physiological dynamics of the body to grow new improved cells. For example, A blood cell lasts 60-120 days. In 3-4 months your whole blood supply is completely replaced. In 6 months almost all the proteins in your body die and are replaced, even the DNA of your genes. In 1 year all of your bones and even the enamel of your teeth is replaced, constructed entirely out of the nutrients that you eat. 

“TIME TO GET SERIOUS, TIME TO GET RESULTS!”

Whatever your sport or fitness goals, the information herein will help you achieve true peak performance capabilities. If you really want to do the best for your body, give it the highest quality fuel made from the purest ingredients found in the best muscle building foods and supplements available. This is so essential that anyone who is strength training to build quality muscle, should consider using to make the most of their efforts. Having more knowledge about what muscle building foods should be fueling your athletic and fitness training endeavors is essential. Give your body what it needs and it will pay you back 100 fold with superior performance. The objective  of healthier nutrition is to build a better body – period!

Every meal that you plan is important. But by far the most important meal of the day is…

30-60 MINUTES AFTER YOUR TRAINING SESSION! Get this wrong and …Suffer the Consequences!!You must consume the proper muscle building foods consisting of a precise formulated mixture of fast-absorbing carbohydrates combined with high-concentration proteins. If not -
(1) your performance will suffer the next time you train
(2) you’ll likely lose muscle along the way
(3) you risk destroying your fat-burning metabolism, losing 20% of the gains you otherwise would have made.
The simple fix is to consume a precisely calculated meal immediately after your workout to support your goals – whether it’s burning fat, building muscle, or dramatically improving your athletic performance. Deprive your body of the nutrients it needs and you may as well flush your training efforts down the toilet.
 
 
 
 
 

“APPLY NUTRITION PROPERLY”

 

The specific reasons why we need to consume the best muscle building foods and   fill in the gaps with correct supplements, constitutes the basis for an ultimate Sports Nutrition Education program.

They are:

 * To replace substances in sweat loss.

* To build strength and power.

* To build lean tissue (muscle).
                                                                                                                                                                   
* To lose fat.

* To enhance general health and improve functioning of all body processes.

* To relieve pain.

* To stimulate mental concentration.

* To repair injuries and traumatized tissue.

* To speed recovery between workouts


 
 
 
 
 
 

 

Filed Under: Fat Burner, Heavy Day, Olympic Lifting, Power & Strength Tagged With: ,

ROD 032911

March 28, 2011 By Leave a Comment

ROD

Tuesday, 29Mar11

 

Kettlebell Two Minute Torture
 
On the 2 minute mark for 20 minutes, do…
  •    5 Burpees
  • 10 Kettlebell High snatches 
  • 15 Mountain climbers
  • 20 Kettlebell swings

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    Jaime is an eleven year old softball athlete that has been training with us since the latter part of October. Yesterday, we recieved 2 sets of lifting chains. As I was putting them away Jaime asked if she could try lifting these chains. I was reluctant to let her try, but she finally convinced me. Here she is performing 1 of 4 Thrusters, with 3/4 inch, 5 foot long chains that weigh 30lbs apiece and one of them hanging on her neck, thats 90 lbs. of chain. I was amazed at how strong Jaime got, training with us. Go Jaime, you are the best.

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Moore junior Maxine Jasko leaves a lasting impression

Charlie De Biase Jr., March 28, 2011 12:36 p.m.

These young athletes that the Advance are referring to were trained at Nxt Level Performance. We are proud to say that these girls have noticed quite a difference in their performance on the field. It goes to show that strength & conditioning goes a long way. We are very proud of their athletic achievements. Read on…

St. Joseph Hill’s Amanda DiPaolo collides with Moore shortstop Taylor Baggs on a stolen base attempt during the third inning. – (Staten Island Advance/Hilton Flores)

Maxine Jasko couldn’t have left a better first impression if she scripted it herself.

The Moore Catholic junior made a memorable varsity debut, finishing 3 for 3 with two homers and six RBI to lead the Mavericks to an 8-7 CHSAA victory over visiting St. Joseph Hill yesterday.

“Maxine did a great job,” said Moore coach Kristine Knuth, who batted Jasko third. “She’s an impact player that makes things happen.

“Along with (clean-up hitter) Taylor Baggs, I think we’ve got a pretty good 3-4 combo.”

The upstart Hilltoppers, who finished with 10 hits, grabbed a 4-1 lead after 2½ innings thanks in part to RBI hits by Victoria Procopio, Nicole Gundacker and Briana Stapleton, who had two hits apiece.

“I was impressed with our hitting today,” said Hill coach Joe Wuensch. “If we had made a couple of more plays defensively (the rest of the way), things could have been interesting.”

But after the Mavs cut their deficit in half via Baggs’ third-inning RBI single, Krissa Sagona (second of two doubles) and Alexa Aliberti (single) opened the fifth by putting runners on second and third.

That brought up Jasko, who gave the Mavs the lead for good by depositing a Procopio pitch over the left-field fence to make it 5-4.

“I was just trying to put the ball in play,” said Jasko, who also had a first-inning sacrifice fly and a third-inning double. “I worked hard all winter to get ready for the season.

“The pitch was right down the middle and to come through like that is a great feeling. It couldn’t have been any better.”

Not to an inning later anyway.

After Nicole DeMartino added insurance with a run-scoring double in the fifth, Jasko made it 8-4 an inning later when she belted a two-out, two-run homer to center.

“It’s not suprising she’s hitting the ball that hard or that she homered,” said Knuth. “What does shock me is she homered twice in one game.

“She made great contact today.”

Gianna DeCeasar allowed just one run on four hits in four innings of relief to notch the victory. She allowed just one walk with four strikeouts.

An error paved the way to a Hilltopper rally in the seventh, but DeCeasar limited the damage to help preserve the victory.

Filed Under: Conditioning, Couplets, Fat Burner, Heavy Day Tagged With: , , , ,

ROD 031411

March 14, 2011 By 3 Comments

ROD

Monday, 14Mar11

 

The Triple Threat!

Level I class will go over the KB swing and clean

We’re doing 8 rounds of 40 seconds work/ 20 seconds rest non-stop

  • Kettlebell swings
  • Burpees 
  • Kettlebell cleans 5r/5l

Level II class will go over the KB long cycle clean & press

We’re doing 8 rounds of 40 seconds work/ 20 seconds rest non-stop

  • Kettlebell Clean (long cycle) 5r/5l
  • Burpees 
  • Kettlebell Press 5r/5l 

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How to Eat Clean

Overview

A typical American diet is loaded with sugar, fat, and sodium, which often leads to high blood pressure, low energy, and an unhealthy digestive system. And that’s just for starters. The best way to reduce your risk for many diseases and health issues is to choose natural and minimally processed foods. We call it eating clean, and it’s one of the fundamentals of Core Performance nutrition.

What Does It Mean to Eat Clean?

Eating clean is about choosing the least processed, most nutrient-dense foods available to you. This means stepping away from the fast food, shopping in the outer aisles of the grocery store, and choosing fresh foods over boxed alternatives.

A clean diet focuses on choosing foods that are low in fat, high in fiber, and loaded with essential vitamins and minerals. Eating the least processed foods helps control blood sugar, stabilizes energy, and provides your body with sufficient amounts of fiber to help with digestion.

In this video, Amanda Carlson-Phillips, nutrition director at Athletes’ Performance, explains how to distinguish clean foods from their processed alternatives.

Benefits of Eating Clean

Improved Digestion

Clean foods, unlike processed foods, are loaded with natural enzymes that help with digestion. They help decrease inflammation and improve circulation, which helps the body remove waste. These foods are also high in fiber, which is needed to maintain a healthy digestive system.

Increased Energy

The high-fiber, less-processed carbohydrates found in whole grains, vegetables, and fruits are referred to as low glycemic index carbohydrates. The sugar (glucose) in this type of carbohydrate is released slowly, which helps you regulate blood sugar levels and maintain energy.

Weight Loss

Eating a clean, healthy diet can boost your metabolism and help you lose weight. A combination of high-fiber whole grains, vegetables, and fruits will help you feel fuller longer. Replacing unhealthy, processed foods can help you eat less calories overall and increase your fiber intake. Researchers found that people who consumed an additional 14 grams of fiber per day ate 10 percent less throughout the day.

The 80/20 Rule

The 80/20 rule is a key part of the clean eating lifestyle. While it would be ideal to eat the freshest foods all the time, no one has a perfect diet. Adopting the 80/20 rule gives you guidelines for how to eat your healthiest while leaving room to indulge on occasion.

  • 80 percent of the time: Eat healthy, nutrient-dense foods like fresh fruits, vegetables, and whole grains.
  • 20 percent of time: Eat the foods you enjoy that may not be good for your body—a drink with friends, a sweet treat, or your favorite takeout.

Following the 80/20 rule is a great way to establish habits for a healthier lifestyle. By allowing yourself to enjoy the foods you crave, you’re less likely to have major cravings that send you on an unhealthy eating binge.

Simple Tips for Eating Clean

Shop Smarter

Going into the grocery store without a plan can lead to a diet disaster. Create a plan before you go to the store and you’ll be more likely to fill your cart with healthy, nutrient-dense foods. Use these tips to shop smarter.

  • Eat a healthy snack before you go shopping. Going to the grocery store on an empty stomach can lead you right to the junk food aisle.
  • Make a list. Planning your meals for the week and making a healthy food list can help you get in and out of the store without getting distracted by unhealthy food options.
  • Shop the outer aisles. Most healthy, fresh foods are located along the walls of the store, although there are exceptions for dairy, natural foods, and bread/grain aisles.

Buy Local

Shopping at the farmer’s market is a great way to find locally-grown, in-season foods. You won’t have the temptation of packaged grocery store products, plus you’ll be supporting local farmers and helping the environment.

Keep it Simple

Many packaged products are loaded with chemicals and hard-to-pronounce ingredients. If you can’t decipher the ingredients, why put it in your body?

Decode Food Labels

Trying to eat clean can be tricky, especially when it comes to reading food labels (healthy, organic, lite, reduced). Food packaging is a company’s advertisement. It’s an attempt to lure you into buying their product. So while a product might claim to be healthy, it may be loaded with unhealthy ingredients.

Have a Plan for Eating Out

While you can control what you eat at home, eating out makes it more challenging to eat clean. For simple strategies to make eating out healthier and easier.

Track What You Eat

Tracking what you eat will keep you motivated to eat well and you’ll see better results, says Carlson-Phillips. One way to make this process easier: keep a food journal or use a digital tracking tool. Watch the video below for food tracking strategies.

Clean Foods

You should never feel deprived of food just because you’re trying to do what’s healthy. Here’s a short list of healthy foods to help you start eating clean:

Bread, Cereal, and Grains

  • 100% whole wheat bread (stone-ground or crushed wheat)
  • Pumpernickel, rye, and sourdough
  • Quinoa
  • Oatmeal
  • High-fiber cereal (Kashi or Cheerios)
  • Couscous

Fruits and Vegetables

  • Leafy greens (collard, spinach, kale)
  • Beans (pinto, kidney, black, lima)
  • Lentils
  • Avocados
  • Apples, Bananas, Berries, Kiwis, Oranges
  • Dried fruit (raisins, apricots, figs) 

Meat, Fish, Nuts, and Dairy

  • Nuts: Almonds, walnuts, macadamias, pecans, cashews
  • Lean meats: chicken, turkey, beef
  • Fish: salmon, tuna
  • Dairy: Low-Fat Greek yogurt, fat-free milk, eggs

Eating Clean and Fiber

Fiber is a necessary part of any healthy diet. Loading up on high-fiber, clean foods can keep your heart healthy by lowering cholesterol levels, regulating blood sugar levels, and improving digestion, which can help prevent colon cancer.

So how much do you need? Experts recommend 32 grams of fiber a day. A good way to get enough fiber into your diet is by choosing foods that have at least 3 grams of fiber per serving. If your food of choice doesn’t have 3 grams of fiber, then choose something else. Here’s a quick list of foods that have roughly 3 grams of fiber: a banana, one slice of whole wheat bread, 1/3 of an avocado, 3 cups of romaine lettuce, an apple, or a medium baked potato.

Filed Under: Bodyweight, Fat Burner, Heavy Day, Kettlebell Tagged With: , ,

ROD 031111

March 11, 2011 By 2 Comments

ROD

Friday, 11Mar11

 

T.G.I.Friday Pyramid

Work/rest ratio is as follows:

  • 30/30 
  • 40/20 
  • 50/10 
  • 40/20 
  • 30/30 and done

Rest 1 minute between rounds

  • Reclines 
  • Barbell rotations
  • Log Jumps
  • Hindu push-ups 
  • KB Thrusters 

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T.G.I.Firefighter

Work/rest ratio is as follows:

  • 30/30 
  • 40/20 
  • 50/10 
  • 40/20 
  • 30/30 and done

Rest 1 minute between rounds

  • Pullups
  • Heavy Deadlifts
  • Overhead Keg lifts
  • Burpees
  • TRX Body saws

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Community Corner:

We now have a Gluten -Free restaurant on Staten Island. Helen Albanese opened her new restaurant, Health Cafe, at 1144 Hylan Blvd., Grasmere; 718-420-0015. The menu focuses on gluten-free and dairy-free meals and desserts. Ms. Albanese transplanted her restaurant from St. George where she developed a loyal following with Tuttoriso, Staten Island’s first a la carte restaurant geared toward diners with food allergies.

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Strength and Conditioning Tools for Firefighters

Have you ever grabbed one of those muscle magazines while waiting to check out at the supermarket and skimmed through it? They are filled with pictures and workouts of bodybuilders with awesome genetics who train with the primary purpose of looking good in a Speedo. Bodybuilders are impressive. They work hard and must be disciplined to attain their physiques. However, firefighters have no reason to be following these types of workouts.

A firefighter is an athlete. I feel the need to expand on this. A firefighter is a survival athlete. Firefighters, like athletes, are expected to perform, not just look good naked. We are called upon, at any given time, to have the strength of a powerlifter, the agility of a football player, and the stamina of a marathon runner. Our efforts are needed for the survival of the citizens that we protect as well as ourselves. The place of the fire creates obstacles and requires tasks to be performed that are physically demanding in all aspects of fitness.

Specializing in a specific strength or skill would be detrimental to a firefighter. Our strength and conditioning must be broad in nature. Therefore, it is imperative that our physical training reflect this as well.

A firefighter knows the importance of carrying and using tools. We all remember our officers reminding us as rookies to make sure we always grab a tool as soon as we exited the truck. Tools can be used to help firefighters overcome obstacles, and they can assist them with certain tasks.

Here are seven tools found in the fire service that represent principles for a firefighter’s strength and conditioning program:

1. Halligan tool—be versatile and incorporate variety

The halligan has been a staple tool in the fire industry for its multiple uses. Forcible entry, search and rescue, and shut off utilities are just a few of the tasks where it can be used. Variety is essential for a firefighter’s strength and conditioning training for several important reasons. First, we must never forget that our job is a very dynamic, ever changing event. Many of the principles we follow are similar, but everyone knows that every call is different. In the fitness industry, some want to promote only one way of training.

Let me explain…in order to be successful on the internet, marketing experts advise businesses to sell their products to specific niches. For example, instead of selling something general like shoes, you might need to specialize. In order to be a success on the information
superhighway, you might sell all-terrain hiking shoes that are designed for hot weather and glow in the dark. Okay, I know I’m being a bit extreme, but it’s true. In fact, I’m no different. I want to provide information for a specific niche as well—firefighters.

The fitness industry is not exempt from this trend. Many online trainers promote their style of training as all you need to do to be in the “best shape of your life.” There are different schools as well, some promoting body weight exercises only or only weights or kettlebells, or only high reps or low reps.

I believe many of these trainers are much better experts in their individual fields and are much more knowledgeable than I could ever be. Often, I will seek advice from them about their style of training to increase my knowledge of a certain strength training tool or program. However, I believe firefighters should incorporate a variety of training modalities and never conform to only one way.

Firefighters can use these experts to help them incorporate ideas into their workouts but only as small pieces to a much larger pie. We need to be well-rounded athletes ready for whatever the next call will bring. Therefore, the equipment we use for training must contain variety.

2. Use the big guns, or the master streams—multiple joint exercise

At times, firefighters encounter a lot of fire and will receive an order to pull out the “big guns” or the master streams. The concept of more fire, and therefore, more water is a fairly easy concept to understand. Our strength training should follow this as well.

A firefighter is the ultimate athlete. He uses his whole body to perform tasks at the site of the fire. Firefighters hardly ever perform a task where they only use a single joint movement, and I have yet to see an exercise machine at a fire.

In order to mimic firefighting, we must incorporate multi-joint exercises into our training programs. For example, exercises such as cleans, snatches, squats, pull-ups, presses, and rows are good choices. Not only do these movements transfer more to firefighting, but they also give you the most “bang for your buck.”

If you are short on time, like many of us, these exercises will work the entire body much faster than single joint movements. These movements, also known as compound movements, produce the most strength and muscle mass. The majority of the exercises for firefighters should be multiple joint, closed kinetic chain exercises.  

3. Crew integrity—do not isolate
This idea goes with number two. From the first day at the academy, we are taught the importance of staying together to always maintain crew integrity. Freelancing is not only very dangerous, but it is also not as productive when it comes to the overall goal. Let me explain.

There may be one firefighter who becomes the lone ranger and is doing his own thing. Perhaps he even looks good to Joe Citizen, but he could be hurting the overall objectives and goals directed down from the chief. For example, this firefighter could be shooting water through a window thinking to himself that this is a defensive fire when there are actually crews inside. Incident management must come from the top, and crews must stay together, working synergistically toward the same goal. The sum is always greater than all of the parts.

The same is true with our strength and conditioning. We must stop training the body as parts—pectorals, biceps, triceps, back, and quads—and instead train the body as a whole. The brain actually understands movements, not muscles. The brain understands commands like push, pull, rotate, jump, and swing. There are very few tasks in firefighting that will require the use of only a certain muscle. Muscles work together as a unit on the command of the brain (the chief) to accomplish an overall goal.  

Remember, we want strength that can transfer from the gym to the site of the fire. The human body consists of over 700 muscles, 206 bones, and 164 joints. It is imperative for us to use these together to become athletically fit and functionally strong. Firefighters must never be all show
and no go.

Filed Under: Fat Burner, Heavy Day, Muscle Endurance, Power & Strength Tagged With: , , ,

ROD 030211

March 2, 2011 By 4 Comments

ROD

Wednesday, 02Mar11

 

110 days till Summer… :-)

Simplicity

21-18-15-12-9-6 reps for time of: total reps = 243.

Level II Class – Heavy dumbbell thrusters                    
                               Clapping Push-ups
                               MB V-ups

 21-18-15-12 reps for time of: total reps = 198.

 Level I Class - Dumbbell thrusters                     
                               Push-ups
                               Sit-ups

________________________________________________________________

“Warning: When you enter here your life will be different. Leave the problems and petty struggles of regular life behind. You are entering a place of achievement. You are entering a place where success is the norm, not the exception. You are entering a place to push yourself. You are entering a place of personal growth. Learn about yourself through physical struggle. Transcend self imposed limitations. Nxt Level Performance, Staten Island.

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Is Your Supermarket Chicken Poisoning You?

Posted By Dr. Mercola | March 02 2011

Microbiological tests carried out by an independent laboratory found Campylobacter contamination on the packaging of fresh chicken purchased at many of Britain’s leading supermarkets. Experts say the problem is bad enough that shoppers handling packaged chicken should take the same precautions as if touching the raw meat itself.

Symptoms of campylobacter infection usually include diarrhea and stomach cramps. There can be more serious complications, especially among the young, elderly and ill.

According to the Daily Mail:

“Campylobacter was detected on the outside of the packaging of eight of the 20 samples, or 40 percent. The pathogen was found in the meat of seven samples — 35 percent. What was interesting was that there was no link between the positive results they found on the meat itself and on the external packaging…

This clearly suggests the item had become contaminated at some stage between packaging and the chicken’s arrival on the shelves.”

Do we have to start handling our poultry packages as if they are hazardous waste? Although I make that remark kind of tongue-in-cheek, this latest study would suggest this is not so far from the truth. More glaring evidence of unsafe practices in our food industry—highlighting the need for farms to clean up their acts.

In terms of the bacterium Campylobacter, the latest statistics may surprise you.

Although Campylobacter rates have declined over the past decade, antibiotic resistant Campylobacter rates are climbing. This means that infections of this type are becoming more dangerous and more difficult to treat.

The latest CDC data reveals the following trends:

  • Campylobacter is the fourth leading cause of foodborne illness in the U.S., behind Norovirus, Salmonella, and Clostridium perfringens.
  • Campylobacter rates of infection have actually decreased by 25 percent over the last decade (but are still unacceptably high).
  • CDC projects that 845,024 people will contract Campylobacter infections in 2011; of those, 8,463 (15 percent) will require hospitalization, and 76 will die.

The most common form of Campylobacter causing human disease is C. jejuni. Campylobacter bacteria are unique in that they secrete an exotoxin that is similar to cholera toxin, although the immunological significance of this remains unclear.

Like Salmonella, the incubation period for Campylobacter is typically between 1 and 3 days, but symptoms can appear in as little as two hours, according to the FDA’s “Bad Bug Book”.

The primary symptoms of Campylobacter poisoning are the following:

  • Abdominal cramping
  • Abdominal pain
  • Nausea and vomiting
  • Bloody diarrhea
  • Fever
  • Malaise

The only way to determine if you have Campylobacter versus another foodborne infection, such as Salmonella, is by having your stool tested.

If you are found to have Campylobacter infection, you will likely recover on your own without treatment within two to five days, providing you drink plenty of fluids to prevent becoming dehydrated. In rare cases, Campylobacter can cause far more serious problems than a miserable case of gastrointestinal distress.

Campylobacter and Guillain-Barré Syndrome

A type of arthritis, as well as neurological problems, have been reported secondary to Campylobacter poisoning, although these reactions are not common.

One serious complication of Campylobacter is Guillain-Barré (G-B) syndrome, a relatively rare neurological disease characterized by progressive weakening of your muscles. Although other bacteria can trigger G-B syndrome, Campylobacter is thought to be responsible for nearly half of all G-B cases in the United States.

The climbing rates of antibiotic-resistant Campylobacter infections, in addition to other superbugs, is largely attributable to the overuse of antibiotics—a practice that remains rampant in the conventional poultry farming industry.

Agricultural Antibiotic Overuse has Created Tougher Human Diseases

Antibiotic-resistant diseases have grown exponentially in recent years as a direct result of the vast overuse of antibiotics in both the medical system and conventional livestock farming, including poultry farms. Chicken products from conventional farms are actually up to 460 times more likely to carry antibiotic-resistant bacterial strains than organic, free-ranging, antibiotic-free chicken products.

In fact, antibiotic-resistant infections now shockingly claim more lives each year than the “modern plague” of AIDS, costing the American healthcare system some $20 billion per year.

How does giving chicken antibiotics increase your risk for developing an antibiotic-resistant infection?

Chickens and turkeys normally harbor Campylobacter in their digestive tracts without becoming ill. Antibiotics don’t completely eliminate Campylobacter from the birds’ intestinal tracts, so the surviving bacteria are the tougher ones that have resisted being killed off by the antibiotics. Those bacteria proliferate in the birds and end up being passed on to you—along with their antibiotic-resistance.

Campylobacter bacteria are found on chicken carcasses in slaughterhouses and in commercial poultry products—and now, we discover, even on the outside of poultry packaging—where they can easily infect you, your children, or your pets.

The worst scenario is when healthy chickens, as well as sick ones, are given antibiotics unnecessarily.

Chickens, cattle and hogs are often fed antibiotics, not only to treat disease but also, and primarily, to make them grow faster, increasing profit margins for livestock producers. According to the first-ever report by the US Food and Drug Administration (FDA) on this subject, livestock farms used a whopping 29 million pounds of antibiotics in 2009 alone.

Clearly, agricultural antibiotic use is the smoking gun explaining the growing trend of these antibiotic-resistant superbugs, which now show up in both animals and people.

Beware of Deceptive Labeling on Your Poultry Products

Studies have shown that when you reduce the use of antibiotics in meat production, human disease caused by antibiotic resistant strains of bacteria is significantly reduced as well.

A 2006 study published in the Journal of Infectious Diseases found it was rare to find drug-resistant bacteria among antibiotic-free chicken, while the majority of bacterial isolates from conventionally raised poultry were drug-resistant. The researchers concluded antibiotic use in poultry might harm humans’ health over time.

Still, the U.S. meat industry is extremely resistant to the idea of getting rid of these drugs, and I don’t think we’ll see any major change in this area unless or until laws are enacted to curtail its use.

Until then, it’s up to YOU to make good choices about the products you purchase.

But labels can be deceiving. Less-than-ethical manufacturers are coming up with new and trickier ways to fool you. A prime example is Tyson Foods, the second largest chicken processor in the U.S., which injects its chickens with antibiotics before they hatch—and then labels them as “raised without antibiotics.”

I personally recommend ONLY organic pasture-raised chickens, since non-medical use of antibiotics is not permitted in organic farming. Not only are these products safer, but they have a superior nutritional profile as well.

Look for the USDA Organic seal.

Keeping Your Immune System Strong is Key

The best way to protect yourself from a Campylobacter infection is to strengthen your immune system. This is ideally done through daily lifestyle choices that support your overall health, such as:

Back to Basics: The Hand Washing Primer

Good old-fashioned hand washing is one of the oldest and most powerful antibacterial treatments. Despite our increasingly high-tech society and the introduction of antimicrobial soaps and harsh disinfectants, plain soap and water still can’t be beat.

Simple hand washing is still the single most effective way to prevent infections.

If you’ve handled meat or poultry products in the grocery store—and this applies even if you’ve only touched the wrapper—it would be a good idea to wash your hands before you do anything else. This also applies to your children, who may have fingered the goodies in your cart! To make sure you’re actually removing the germs when you wash your hands, follow these hand-washing guidelines:

  1. Use warm water and a mild soap
  2. Work up a good lather, all the way up to your wrists, for at least 10 or 15 seconds
  3. Make sure you cover all surfaces, including the backs of your hands, wrists, between your fingers, and around and below your fingernails
  4. Rinse thoroughly under running water
  5. In public places, use a paper towel to open the door, since door handles are prolific germ breeding grounds.

Antibacterial soap and waterless, alcohol-based hand wipes are unnecessary and actually contribute to the problem of bacterial resistance. Most are also too drying and contain chemicals you don’t want on your skin or absorbed into your body.

Since the outside of poultry packaging may be contaminated, it might also be a good idea to place meat products in a separate bag, decreasing the opportunity for cross-contamination with the other items in your cart, like produce.

Even if you are buying organic, free-ranging poultry products, a clean product could have become contaminated right there at the grocery store by sharing the meat bin with contaminated products—all it takes is physical contact between packages. Once you are home, kitchen hygiene is the next important step in preventing foodborne illness.

How to Make Your Kitchen Undesirable to Undesirables

Surprisingly, it’s your KITCHEN, not your bathroom, that’s the most popular microbe hangout in your home. Studies have shown that 50 to 80 percent of foodborne illnesses result from food prepared at home.

Raw meat is the main source of disease-causing bacteria in your kitchen. The highest levels of contamination are in damp areas, such as your kitchen sponge or dishcloth, kitchen drains, and the faucet handle.

Here is where you can actually use your microwave safely and effectively: research has shown that zapping your WET sponge or dishcloth in the microwave for just two minutes is enough to kill 99 percent of the living pathogens.

For other tips on safe, nontoxic cleaning of your home, take a look at two of my former articles, If You Knew How Dangerous Green Cleaning Products Were, You’d Go Back to Soap and Water and How to Keep Your Home Clean Naturally.

Filed Under: Conditioning, Heavy Day, High Intensity Interval Training, Muscle Endurance Tagged With: , ,
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