Welcome to another SWOD week Athletes and Warriors!
This week is very special and should have you breathing a little sigh as every 5 weeks we institute an easy week. It doesn't mean you don't work this week, just the volume of work is lowered considerably to keep your muscles stimulated without the breakdown of more intense weeks. In essence this method helps your build muscle and in a way "tricks" your body into doing so.
As always understand that this program was originally designed for a particular athlete. Adjust the weights, sets, reps and overall intensity to fit your fitness level. Please consult at doctor before engaging in any exercise or nutrition program
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After this workout tip from Beast Sports Nutrition, we will get to this week's workout:
*Exercise descriptions, Printer Friendly Versions, and some videos are available exclusively to fully registered members. Click here to register for a one-time fee of only $5
Fish oil supplements are a top selling item these days. But are you getting what you think? Dr. Robert Rowen explains the difference between marine oils, like fish oil, and parent essential oils. Find out the sources and what the differences are and it might make you take another look!
Plant Based Diet
By: Michael Balducci
Get Health with a Plant Based Diet
What if one simple change could put you on a path to better health? And what if that change could even save you from obesity, heart disease and cancer? You have the power to transform your life by maintaining a plant based diet – no ifs about it.
While many omnivores feel that a meal without meat just doesn’t feel like a meal, the vegan and vegetarian plant based lifestyle is growing in popularity just the same – and with good reason. A plant based diet moves away from animal-based foods like meat, eggs and milk, and incorporates more fruit, vegetables, legumes and grains. The less meat and dairy you eat the less fat you take in. This goes a long way when it comes to maintaining healthy weight and cholesterol levels.
If you’re wondering whether you should try out a plant based diet, consider the top five benefits listed below. Keep in mind that you don’t have to jump into a full-on vegan diet or vegetarian diet. Just limiting your intake of meat, poultry and dairy, and increasing vegetables, fruit and grains can do wonders for your health.
Top Five Benefits of a Plant Based Diet
1.) Lower Cholesterol
Going green can dramatically lower the amount of LDL cholesterol in your blood – the bad kind that can lead to heart disease and stroke. Avoid butter, cut out fatty meats and opt for plant-based foods. Dairy and animal products are loaded with fat and have no fiber. Plant based foods contain no cholesterol whatsoever. That means vegan nutrition is much better for your heart and your health. It’s even been proven by a recent study out of St. Michael's Hospital in Toronto, which found that a low-fat plant based diet can lower LDL cholesterol by 28 percent.
2.) Lower Blood Pressure
When you eat fatty meats and dairy products, the viscosity of your blood increases, placing more pressure on the blood vessels. A plant based diet fills you up with veggies and fruit, which are high in potassium. Higher intake of potassium modulates blood viscosity. This is why vegetarians and vegans tend to have lower rates of hypertension, "the silent killer," according to observational studies published in the Nutrition Review.
3.) Prevent Cancer
High-fat diets have been linked to higher rates of cancer. In fact the Physicians Committee for Responsible Medicine’s Cancer Project showed vegetarians to be 40 percent less likely to develop cancer than meat-eaters. Meat tends to be high in saturated fat and low in fiber. Fiber plays a key role in keeping your digestive system clean and healthy, removing cancer-causing compounds before they can create harm. A vegetarian diet and vegan diet are high in fiber, low in saturated and trans-fats and typically include more fruit, vegetables and other cancer-preventing phytochemicals.
4.) Avoid Heart Disease
The American Heart Association says 83 million Americans have some form of cardiovascular disease, and many of the risk factors, such as obesity, are at all-time highs. But you reduce your risk. Research has found that a balanced, low-fat, plant based diet can help reduce cholesterol, contribute to weight loss and lower blood pressure. All of which lead to heart problems.
5.) Maintain Healthy Weight and Fitness
Those who follow a plant based, vegan or vegetarian diet generally consume fewer calories and have lower body weights than those who don't, according to the Mayo Clinic. Still, a plant based diet doesn't guarantee weight loss. You’ll want to keep your intake of sweets and fatty foods low, choose whole grains, eat a variety of fruit and vegetables, and choose fat-free and low-fat dairy products. Also remember that cooking method counts. Steam, boil, grill or roast instead of frying. Your new diet will even give you renewed energy for physical exercise.
How to Transition to a Plant Based Diet
Aside from simply avoiding meat, there are ways to ease the transition to a primarily plant based diet. Increase the amount of grains, fruits and vegetables on your plate gradually until the meat is the smallest portion of your meal. An online vegan delivery service can make the process simple.
Veggie Brothers Founder, Michael Balducci, suffered from numerous illnesses, experienced fatigue and pain daily, and needed a solution. He recognized the need to change his diet and improve his health to create a permanent lifestyle change that would serve him well.
Full Schedule - https://www.osupowerliftingclub.com/s... Roster - https://docs.google.com/spreadsheets/...
Platforms & Flights - https://docs.google.com/spreadsheets/... Saturday April 13th, 2019:
* 9:00 AM Session 3 (57-63 kg Women)
* 2:00 PM Session 4 (83 kg Men) Sunday April 14th, 2019:
* 9:00 AM Session 5 (93 kg Men)
* 2:00 PM Session 6 (72 kg Women, 105 kg Men) Monday April 15th, 2019:
* 9:00 AM Session 7 (84-84+kg Women, 120-120+kg Men) And now this "Teachable Moment" From StrengthCoach.com!
Growing up in the '70s and '80s, a big part of my week was getting up early on Saturday morning to watch cartoons. One of my favorites was “Super Friends” (my second favorite was “Land of the Lost”), especially the episodes with Bizarro, who was like Superman's alter ego. In Bizarro's world, everything was the opposite of the Super Friends' Earth, which meant that Superman was actually a bad guy. People referred to him as Bizarro Superman, and he went around stealing everything and doing all the very worst things he could possibly do.
I always found this “Bizarro” concept intriguing. So, I came up with the idea of applying it to speed training and program design. This means that we would do everything in our power to make our athletes run as slow as possible.
** (Disclaimer: This video content is intended for educational and informational purposes only) **
On February 26th around noon, officers from Central Division responded to a radio call of a man with a knife at a restaurant in the 300 block of 5th Street in downtown Los Angeles. The officers met with a woman who told them she'd been inside the restaurant with the suspect and other patrons when the suspect threatened to slit her neck with a folding knife he was holding. As additional officers arrived they developed a plan to arrest the suspect who is refusing to come out of the restaurant. At one point while the officers were communicating with the suspect he told the officers he had a gun. Officers attempted to communicate with the suspect for approximately 10 minutes in an effort to get him to come out of the restaurant, however those efforts were unsuccessful and less lethal force was used. officers fired three rounds from a 40 millimeter device, and two rounds from a beanbag shotgun. The officers were eventually able to enter the restaurant to take the suspect into custody.
One of the officers located the knife the suspect had been holding and removed it from the immediate area where the officers were struggling with the suspect. The suspect was taken into custody and transported to a local hospital for medical treatment for an injury to one of his hands. The knife the suspect had been armed with was a folding knife with a blade that measured approximately four inches in length. The suspect was identified as Kenneth Sylvas, a 68 year old resident of Los Angeles. He has a criminal history which includes an arrest and conviction for criminal threats and 11 convictions for being drunk in public disturbing the peace and driving on a suspended license. On February 28th 2019 the Los Angeles District Attorney's Office filed one count of criminal threats and two counts of resisting arrest.
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“Peace I leave with you, my peace I give unto you: not as the world giveth, give I unto you. Let not your heart be troubled, neither let it be afraid” (John 14:27).
Peace is what shields us from the junk in life than causes others stress and anxiety. We need the kind of peace only God can give us, which is not found in the world.
A: Some people assume that a person who commits suicide is doomed to eternal damnation in hell. But that’s not what Scripture teaches. Scripture says that the only sin that will send a person to hell is the rejection of the Lord Jesus Christ (John 16:9). We should also remember that God does not want anyone going to hell but wants all people to have an opportunity to turn to him and accept Jesus as their Lord and Savior (2 Peter 3:9).
One of Satan’s schemes involves his attempts to deceive a person’s mind by tempting them to dwell on thoughts of suicide. Suicide results from acting on the deceptions from the kingdom of darkness affecting the mind. A person considering these thoughts is suffering from a sickness of the mind and is no different from someone afflicted with a sickness in the body.
Jesus said, “The thief’s purpose is to steal and kill and destroy. My purpose is to give them a rich and satisfying life” (John 10:10). Satan is the one who steals life, but Jesus is the life-giver!
Let’s not forget that no matter how difficult the situation, the Bible promises that through Jesus Christ we are overcomers (1 John 5:4-5, Romans 8:35-39). God’s peace, which exceeds anything we can understand, has the power to guard our hearts and minds through Christ Jesus (Philippians 4:6-7). He will keep us in perfect peace as our minds are fixed on Him (Isaiah 26:3) and He will renew our strength—spirit, soul and body (Isaiah 40:31).
This phrase comes from my son, Alec. Alec Holler coached the best hurdler in Illinois history. Travis Anderson set the state record in the 110 Highs in 2016 running 13.59. Last year, Travis Anderson won both the 110 highs and 300 intermediates leading his team to the IHSA State Championship. Travis was trained with a less-is-more, minimum-effective-dose program (we call it “Feed the Cats”). Not once did Travis go over more than the first two hurdles in practice. Every workout was done in spikes at full speed. Every rep was timed. Every rep was CHERISHED.
“Feed the Cats” is counter-intuitive to coaches of team sports. Every practice features hundreds of half-assed reps with coaches yelling for more intensity and more focus. If coaches can't get their players to play hard, they run sprints. Volume is cherished.
When Alec sees team sports being coached without cherishing reps, Alec sees dysfunction. How can you play games at a high intensity and extreme focus if practice is half-speed?
Record, Rank, and Publish
I should have trademarked “Record, Rank, and Publish”. I became a spreadsheet geek before most people knew what a spreadsheet was. Remember AppleWorks and ClarisWorks?
As a track coach, I found that recording times, ranking athletes, and then posting their results created meaning and significance. Because I time sprints in practice (Freelap timing system), kids never forget their spikes.
My record, rank, and publish idea came from my dad. As a basketball coach, dad would always “chart free throws”. Rankings were then posted on a bulletin board. Why? Because when you post the number of free throws made out of 50 attempts, players cared. It's that simple............Join StrengthCoach.com to keep reading......
The Up Front Offensive Line Training System by Dave Christensen is the most comprehensive digital offensive line training course in all of Football. Dave Christensen is the former head coach at the University of Wyoming and currently at Arizona State University. This system complies the top training techniques from Christensen’s 33+ years of coaching at big time programs like Utah, Missouri, and Texas A&M and teaches the step-by-step fundamentals and technique that shaped dozens of top D1 and NFL draft picks.
Dave Christensen has taken these concepts that were completely unknown and unavailable below the collegiate level and provided them all in one place accessible on any device at any time! If you want to sustain, grow and even surpass your current successes, you need the right training to take you there. In this course you’ll get: • The training secrets of NFL First Round Draft Picks • How to master the art of leverage, communication, and blocking in the run and pass game • Keys to transform your entire offensive line • The knowledge for players to outsmart every opponent • D1 level drills • Film examples with top college players • 11 Chapters, 48 Episodes • 3.5+ Hours of content
“Coach Christensen taught me techniques and drills I had never seen before. He was instrumental in helping me become a first round draft pick! If you’re willing to put in the work, you can’t go wrong with the Up Front Offensive Line Training System.”
Coach Christensen is the current Offensive Line coach at Arizona State University. Before ASU Coach Christensen joined Texas A&M's staff in January 2015 to coach offensive line and oversee the running game. A veteran of 33 seasons as a collegiate coach, Christensen came to Texas A&M from the University of Utah, where he helped the Utes to a 9-4 record and a bowl win in his lone season in Salt Lake City. Previously, Christensen was the head coach at the University of Wyoming from 2009-13 and also a longtime offensive assistant under Gary Pinkel at Missouri and Toledo. Serving as Utah’s offensive coordinator and tight ends coach, Christensen helped the Utes to a four-win improvement while orchestrating a balanced offensive attack that averaged more than 190 rushing and passing yards per game. From 2009-13, Christensen was the head coach at Wyoming where he compiled a 27-35 record in five seasons. In 2009, Christensen became the first Cowboy head coach to win a bowl game in his debut season when he led Wyoming to a 35- 28 win over Fresno State in the New Mexico Bowl. Two years later, Christensen was named the 2011 Mountain West Coach of the Year after the Cowboys compiled an 8-5 overall record, including a 5-2 record against MWC opponents. He became a head coach after serving 17 years as an assistant for Pinkel at Toledo (1992-2000) and Missouri (2001-08). Christensen coached the offensive line at both schools and was the offensive coordinator from 1997-2008, including his entire stay at Missouri. Christensen devised and implemented one of college football’s most exciting no-huddle, spread offenses at Mizzou, where he was named the 2007 National Offensive Coordinator of the Year by Rivals.com and was runner-up for the 2007 Frank Broyles Award, honoring the nation’s top assistant coach. Missouri played in the Big 12 Championship game in both 2007 and 2008 as the champion of the Big 12 North. Missouri finished the 2007 season with a No. 4 Associated Press ranking and Christensen’s offense ranked No. 5 in the nation in total offense (490.3 yards per game), No. 8 in scoring offense (39.9) and No. 9 in passing offense (314.1).
Missouri quarterback Chase Daniel finished fourth in the Heisman Trophy balloting in 2007, when Christensen’s offense scored a school-record 558 points, far surpassing the previous Missouri single-season record of 399 points. In 2008, the Tigers finished fourth in the nation in passing offense (330.4 yards per game), No. 6 in scoring offense (42.2) and No. 8 in total offense (484.1). The Tigers were nationally ranked offensively throughout Christensen’s tenure as the offensive coordinator, which followed a successful stint at Toledo. During his nine years as a Toledo assistant (the last four as the offensive coordinator), the Rockets set numerous school records on offense while winning one Mid-American Conference championship and two MAC West titles (tying for another). Christensen also served assistant coaching stints at Western Washington (1983), Eastern Washington (1986-87), Washington (1988-89, graduate assistant) and Idaho State (1990-91). Book this course.....
US Sports Network News! Having fun and helping the peeps'. Using Sports as a platform to Inform, Educate, Inspire, While Entertaining you with the best of sports, talk, music, and fun. Be on the lookout for our frequent 'Teachable Moments' This will be a sports and media experience like you never expected. We always welcome your feedback. If you like us or even if you don't, we are always going to love you! Thanks for stopping by!
