Coach Vern Friedli presents a
comprehensive program designed to benefit anyone involved in youth
football. The video is designed to develop the essential fundamentals
that young players need to be successful. Among the topics covered are:
stances, important techniques required to play various positions, pass
patterns, blocking, tackling, and numerous drills at every position.
Don't miss this opportunity to learn the game from one of the best
football coaches in Arizona history.
Vern
Friedli was a high school football coach for over 40 years. He is one
of the few coaches in the United States who has won over 300 games in
his career. At the time of his retirement (2011-12), Coach Friedli had
331 wins (now 2nd place all time in Arizona). He led Amphitheater High
School (Tucson, Arizona) to the postseason 28 times, and won one state
title in 1979 and four State Finals since. Several of his players have played
football at the college and professional levels. Coach Friedli was
inducted into the National High School Athletic Coaches Association Hall
of Fame in 2008. Book this course....
You might cringe when you hear nails across a
chalkboard—if you can still find a chalkboard, anyway. Me, I cringe when
a nearby conversation begins with, "What supplement should I take to
[fill in the goal]?" If you are in the health and fitness industry, or just look like
you're relatively healthy and fit, you've probably been asked the same
thing. There are just too many confused people, wanting to believe the
answer lies just one pill or powder away. And there are just as many bad
shepherds feeding that misbelief, too. Let's fix that! In one way or another, I've walked countless thousands of people
through what you're about to read. This is my "keep it simple and smart"
approach to effective supplementation. I'll give you six steps to help
you get the most out of whatever supplements you do choose to take, and
then my six recommendations for a supplement starter set.
Add One Step and One Supp at a Time
You'll never know what supplements do or don't work for you if your
approach is haphazard. Instead, when you decide to introduce new
supplements into your regimen, do it by an addition of one. That even
applies to these big six! Specifically, only add one new supplement to your diet at any one
time. Take that supplement for a minimum of 6-9 weeks—and do it
according to the label or an expert-driven article like this one—before
you decide if it's provided the benefits you sought. If not, discontinue
using it. If it has helped, great. Keep using it until you notice your gains
peaking. Then, you can add another one following the same process. Getting healthy and building your body is a long-term project.
Respect it as one, and you'll have a better chance of getting where you
want to be without wasting tons of time and money along the way.
What To Do Before Getting Serious About Supplements
Step 1: Take legitimate inventory of your current diet, training, lifestyle, and health
Sorry, supplements shouldn’t be your first point of action if:
You’ve been sedentary
You don’t train or haven’t mastered the basics of programming like progressive overload and undulating intensity
You have a piss-poor diet
You have a pre-existing medical condition
Instead, it’s time to get the basics in order first. What are you
doing, and how do you feel? Have you been avoiding the doctor for years
or neglecting a major part of your self-care? Have you not trained in
years, but are considering taking a pre-workout? You'd better believe
these things can affect the effectiveness of a supplement.
Step 2: Set realistic, but proactive major and weekly goals
Any supplement worth taking—including the basics like protein and a
multivitamin—should only be an addition to realistic, progressive
training and a well-planned nutrition program. What do you want to do, and how do you want to feel? This doesn't
have to mean "I want to lose this many pounds"—although I know for many
it inevitably will. It can be getting stronger, improving at a sport,
doing a certain number of workouts a week, or even just finishing a
solid workout program. These goals should inform what you eat, how you
train, and what supplements get your hard-earned dollars. If you think any supplement will allow you to reduce effort in the
gym or adhering to a solid eating plan, then you’re setting yourself up
to be sorely disappointed in your supplements.
Step 3: Eat and train intelligently for your goals
You don't have to hire a world-class trainer. Just don't be a
complete embarrassment! For example, if you're trying to add an inch to
your biceps and chase a triple-bodyweight deadlift while eating in an
800-calorie caloric deficit and are getting black-out blitzed three days
a week… no supplement will help you. Watch the Bodybuilding.com Foundations of Fitness Nutrition course. Eat lots of protein and veggies. Don't let bad habits dominate. Train consistently and progressively.
Step 4: Recharge Well and Keep Life’s Stress Under Control
No supplement out there will do as much for your performance—and
health—as getting adequate rest, keeping mental stress in context, and
limiting your exposure to people who are toxic to you and sabotage your
ability to reach your goals. If your friend's idea of a healthy night
out is downing a 12-pack and ending the evening pointing blearily at
food items on a Denny's menu at 3 a.m., hey, good for them. But if you
match them night after night and then try to compensate by slamming a
pre and some creatine before hitting the gym the next day, you're only
fooling yourself.
Step 5: Rid your environment of harmful pollutants that you can control
If you think chemical pesticides and weed killers are the perfumes of
healthy living; if you believe all things should be stain-resistant and
a home or office space isn't hitting on all senses unless intoxicating
inhabitants with plug-ins and aerosol deodorants; if you lather on sun
block every day like you're putting on baby oil to wrestle Blue in Old
School… sorry. Your life may smell like a scented candle, but your body
is left battling off so many physiological attacks from these common and
easily avoidable chemicals. Over time, this can significantly and
negatively affect hormones, neurohormones, your health, and yes, the
effectiveness of your supplements.
Step 6: Get your mind right
Stay committed, positive, and know that getting in your best shape
isn't a cakewalk. Everything worth earning is earned incrementally.
Immediate results can leave you as quickly as they find you! I know it's a lot to take in. But there's an overriding theme here,
and it's this: Supplements aren't magic. They won't make an unhealthy
lifestyle healthy, but they can make a healthy lifestyle healthier! Now, once you've taken the aforesaid steps and are on your path to a
solid base level of fitness, it's time to start optimizing that base
with a few key supps. These six supplements are ones everyone should
start with to help stay on the road to optimal health and fitness.
How And Why To Take A Multivitamin
Why:
No supplement can compensate fully for a poor diet or lifestyle, but
these supporting actors (or "cofactors") can help make the processes in
your body work optimally. These nutrients are also in increased demand
whenever your body's physiological processes are stressed, such as in
response to intense training, dieting, periods of growth, or immune
system attacks, just to name a few. What: An intelligently designed multi should provide
active ingredients shown to significantly elevate circulating levels of
the biologically active forms of the following vitamins and minerals:
Start reading about multis, and you'll sometimes hear that you
shouldn't consume this or that vitamin or mineral in combination with
others. Calcium decreases the absorption of iron, for example, and zinc
can decrease absorption of chromium and magnesium. However, such
statements are just marketing-driven spin to justify why ingredients
that take up a lot of space in a capsule or tablet haven't been included
in a particular supplement. Why? Because nearly every one of the nutrients can decrease the
absorption of one nutrient…and increase the absorption of something
else. Calcium increases vitamin B12, to return to our earlier example,
and zinc increases the absorption of selenium. Also, having low
circulating zinc levels can decrease the absorption and utilization of
vitamin A and folate, and decrease the amount of vitamin E in the body. The point is that the human body has a very large number of examples
where competition for absorption occurs. It doesn't mean that absorption
doesn't occur at all, though; just that it can be less efficient. The
human body has synergistic feed-forward mechanisms whereby circulating
levels of one vitamin or mineral will affect the bioavailability of
others. Therefore, take a multi for what it is: a good back-up for your
diet. Nothing more. How: Take half a dose with breakfast and another
half-dose with another meal later in the day. Even better, split a full
day's dose across three or four servings. If you take a high-potency
multi on an empty stomach, be forewarned that not only will the
absorption of many of the nutrients be reduced, there's also a very good
chance you'll begin to feel nauseated within about 30 minutes of taking
the supplement.
Why:
Most multis just don't include enough of this critical nutrient, which
is now commonly referred to by experts as a versatile steroid hormone
instead of a vitamin.[1] And as explained in Bodybuilding.com's article "Your Expert Guide to Vitamin D,"
the recommended daily allowance of this vitamin is pretty
low—especially considering that much of the population of the United
States is estimated to be deficient in this nutrient, which plays a big
role in health and vitality across the body. Using between 4,000 IUs to about 8,500 IUs per day has been shown to
provide a significant and beneficial effect on measures of exercise
performance.[2] Most multis contain 600-1000 IUs, if that. What: Cholecalciferol is the D3 form of this
vitamin. The ergocalciferol, or D2 form, albeit much cheaper, has
regularly been shown to be significantly less effective than the D3 form
at raising circulating levels of the active form of vitamin D
(25-hydroxyvitamin D) in the blood. How: Take 2,000-4,000 IUs with breakfast and again
with another meal later in the day. It's a fat-soluble vitamin, so
taking it on its own isn't likely to be as effective. And even if you
take a vitamin D supplement, still get out in the sunshine.
Why:
Protein is the only major nutrient that stimulates muscle protein
synthesis, the process by which your body repairs and grows muscle. But
it also improves insulin sensitivity and blood glucose control, supports
healthy blood pressure and inflammatory response, reduces age- or
inactivity-induced losses in muscle and strength, and is critical for a
robust immune system. Plus, protein increases calorie burning
(thermogenesis) and reduces hunger more than either carbohydrates or
fat. And no, it's not just for when you're looking to gain weight. When combined with a calorie-restricted diet, supplementing with protein also increases the loss of body fat and weight, and reduces the loss of lean body mass. In today's market there are plenty of options for where you can get
your protein: dairy, egg, chicken or other animal sources, vegetable
(soy, rice, pumpkin, hemp, etc.), fish, algae like spirulina—the list
goes on and on. However, I'm of the opinion that the conversation begins
with whey. Why? Because for the human body, whey is literally the protein of
life. Whey makes up almost 92 percent of the total protein present
within human breast milk at early lactation, and is still about 55-60
percent of the total protein in breast milk when children have been fed
for more than two years. Even if the mother is strictly vegan, she still
produces whey protein to provide for the robust needs and health of her
offspring. All other proteins are fine as a matter of variety and a source of amino acids, but whey is the most popular for a good reason. What: If your goal is to get bigger and stronger,
any whey protein concentrate (WPC) will do just fine. If you're
following a carb- or fat-restricted diet, or if you have a genuine
lactose allergy, then reach for a whey protein isolate (WPI). A hydrolyzed ("pre-digested") WPC or WPI, though more expensive, can
also be used if you typically get an upset stomach by consuming dairy
proteins, or if you want more insulin response. Plus, some evidence
suggests that extensively hydrolyzed forms of whey may promote greater
fat burning than other forms of whey.[3] Data is equivocal if moderately
hydrolyzed whey can provide the same benefit, and no quality data
supports any advantage of using minimally hydrolyzed whey. How: The majority of the studies support consuming
at least 20 grams of whey per serving, at least once, but possibly
multiple times per day. To help reduce appetite and lower blood glucose
response to a meal, drink a whey shake at least 30 minutes prior to
eating a meal. Around exercise, there's really no wrong or conclusively
right time to consume whey: pre-, intra-, or post-workout. Each has its
potential benefit, depending upon other factors. The main point is,
consuming whey around the time of your workouts can amplify the positive
effects of your training.
Why:
In addition to being a source of caloric energy, fatty acids (FAs) are
something every cell in your body uses as the foundation of its fluid
membrane. Since cells are constantly being rebuilt and destroyed, you
can hopefully understand why having a diet high in essential FAs (EFAs)
is necessary to support optimal health and fitness. FAs are also critical as metabolic precursors for hormones and they
help your immune system operate properly. Notably, when consumed in
adequate amounts and ratios to other FAs, certain FAs provide a potent
anti-inflammatory response which is necessary to recover rapidly from
intense workouts or the stress that occurs because of inadequate sleep, a
poor diet, or other environmental and lifestyle stressors. In one well-designed study, when 4 grams per day of a certain FA was
consumed in the absence of any other nutrients, there was no direct
effect on stimulating muscle protein synthesis or pathways that lead to
increased muscle growth in healthy, but physically inactive men and
women. However, when blood levels of insulin and amino acids were
increased, the EFA supplement increased the anabolic effects by
approximately 50 percent over what occurred in response to just the
insulin plus amino acids.[4] The upshot for you: EFAs don't just offer great benefits on their own, they also make other nutrients work even better.
What: Omega-3s are particularly important forms of
EFAs, should be supplemented regularly, and occur in higher
concentration in fish than plants. Fish-derived omega-3s also yield a
higher concentration of two powerhouse EFAs, docosahexaenoic acid (DHA)
and eicosapentaenoic acid (EPA). When buying an omega-3 supplement, reach for those that provide the
FAs in natural triglyceride, or free fatty acid form. The other most
popular options include ethyl ester, concentrates, or "pharmaceutical
grade" forms, all of which are required in higher doses to provide
comparable rises in blood levels of what occurs in response to lower
doses of the naturally occurring form. Even then, the ethyl esters don't
appear as consistently or nearly as effective as when omega-3s are provided as free fatty acids.[5,6] How: To support a healthy inflammatory response to
exercise and other forms of physiological stress, as well as to support
mood and mental health, and promote a healthy heart and healthy-looking
skin, consume at least 2.8 grams per day of combined EPA and DHA, in
about a 1.75:1.00 ratio of EPA to DHA. Also, the more processed grains, refined vegetable oils, eggs and
other poultry, red meat, pork products, cheese and other forms of dairy
that you consume, the more your fat intake will tilt toward omega-6s.
This increases the need for omega-3s to achieve a healthy ratio of
omega-6 to omega-3. An even 1:1 to not more than a 4:1 ratio is optimal;
a typical Western diet is in excess of 18:1 omega-6s to omega-3.[7]
How And Why To Take A Multi-Phytochemical Or Greens Supplement
Why:
Less than a decade ago, the vast majority of college-level nutrition
textbooks considered plant-based foods as little more than sources of
calories, major nutrients (e.g., carbs, fat, protein), fiber, and the
essential vitamins and minerals. But partly due to the continued growth
of integrative and alternative medicine and osteopathic medicine
programs, a wide range of new (and ancient) plants have burst into the
mainstream. Hopefully the textbooks ten years from now will have caught up to
what nutrition experts in the trenches are realizing more every day:
namely, that phytochemicals (secondary metabolites from plant-based
sources) have the potential to unlock a world of optimal health and
fitness benefits. What: Given how different phytochemical supplements
can be, it's hard to make sweeping conclusions. As a very general rule,
most powdered forms of botanicals and their constituent major categories
of phytochemicals (e.g., phenolic compounds) are of limited efficacy in
doses of less than about three grams per day, and most sub-categories
of those major phytochemicals (e.g., total flavonoids) require you take
at least 500 milligrams per serving to reap their true benefits. Sure,
there are exceptions, like when the alkaloid caffeine is isolated and
extensively concentrated from its original source. In lieu of giving any specific recommendations, I'd advise to take a
product, but not stick with it for more than 6-12 weeks. Some of the
major and sub-categories of phytochemicals to look for include: Terpenoids (carotenoids, triterpenoids, and phytosterols) Phenolic compounds, including:
Aromatic acids
Polyphenols (flavonoids, flavan-3-ols, anthocyanidins, and anthocyanins)
Isoflavonoids
Stilbenoids
Tannins
Alkaloids Glucosinolates Nitrogen-containing compounds Organosulfur compounds How: There's no one-size-fits-all dosage strategy
that works across every category and sub-category of phytochemical. But
many phytochemicals have been found to be more effective when consumed
with food. For a few examples, omega-3s, vitamin C, and the beneficial
active ingredients endemic to spicy foods have been shown to increase
the bioavailability of some of the most beneficial, but least
absorptive, phytonutrients.
Why:
Unlike bad bacteria strains like Salmonella, Listeria, and E. coli that
can make you sick or worse if they enter your digestive system in high
enough numbers, there's a growing list of good bugs that should take up
residency within your body if you're to maintain optimal health. Consuming a wide variety of fresh or lightly cooked organic fruits
and vegetables can do wonders for supporting a healthy and diverse
population of beneficial bacteria, and that's where your strategy should
start. But unfortunately, the environment you live in, how you respond
to stress, your lifestyle and diet, eating processed foods, and a wide
host of chemicals (including high-intensity sweeteners—both "natural"
and artificial) can beat the life out of these gut good-guys. What: The lactobacilli and bifidobacteria strains of probiotics
are the most common that you'll find in almost all supplements. Current
recommendations are that you cycle between products that contain a
variety of different probiotic strains, because once you get enough good
bugs in your system and consume a sound diet with ample variety, the
good guys will multiply on their own. Therefore, like a healthy society, you want to increase the diversity
and the total number of good guy bugs as opposed to just supporting a
single homogenous sub-population. Also, only choose probiotics from
companies that will provide a guarantee of the total number of active
"colony-forming units" (CFUs) for each of the probiotic strains listed
on the product, all the way up to the product's expiration date.
Otherwise, it's very likely that what was originally in the supplement
has decreased dramatically since manufacturing. How: Consume probiotics with meals or snacks high in
plant (vegetable and fruit) polyphenols, other phytochemicals,
omega-3s, and other "good" fats.
5G technology explained! Watch this clip as Ty and Charlene discuss a
powerful study, and a few reasons to tune in to the eye-opening 5G
Crisis: Awareness and Accountability [Online] Summit Aug 26-Sep 1,
2019.
"5G" is one of the most globally-searched terms over the past year, even
over the past 5 years. There has been an incredible increase in
awareness and interest about 5G wireless technology.
But, why?
There's a rapidly growing debate around the safety of 5G and wireless
radiation, with thousands of studies showing evidence of harmful
biological effects. But, the industrial-telecom-government complex is
rubber-stamping permits to deploy thousands of new 5G satellites and
millions of small transmission sites, lamp posts, telephone poles, etc.,
next to our homes and schools.
5G wireless is another example of a technology that's not been safety
tested. With 5G, there is ubiquitous exposure, disproportionate adverse
effects on children, and the capability of millimeter-wave
surveillance...
Access to your data has become more valuable than oil.
Hundreds of scientists from 40 different countries have reached out to
the United Nations and the FCC, asking them to consider health risks and
environmental issues before rapidly deploying 5G... because these
researchers have studies that show adverse biological and health effects
from EMF sources. Will 5G cause cancer?
Now people are waking up. They want the information. They want to learn
the risks. They want control and choice over their own lives.
This is a critical stage RIGHT NOW because once 5G has been installed
without our consent, it will be practically impossible to have it
removed.
Learn more about the dangers (and actions you can take) of 5G wireless
when you attend this free, online event featuring experts from around
the world. Did we mention the Bollingers will be speaking?!
Vallejo, CA - On August 14, 2019. The Vallejo Police Department is
releasing an informational video concerning the officer involved
shooting that occurred on January 6, 2019. The
investigation into the incident has been conducted in accordance with
the Solano County
Fatal Incident Protocol.
The material released today contains audio from the 9-1-1 call, as well
as video from the
responding officers' body worn cameras, one of which depicts the
shooting.
On January 6, 2019, at approximately 8:31
am, Vallejo Police Officers were detailed to
410 Nebraska Street reference a trespassing call. The trespassing
suspect was on scene, as
was the property owner who called the police.
Officers located the trespass suspect and attempted to detain him. The
suspect 49-year-old Edward Gonzales was
belligerent towards the officers and produced a knife, to thwart their
attempts to detain him.
Officers gave him numerous commands to drop the knife and Gonzales would
not comply.
Gonzales fled onto the neighboring property as officers chased him.
The officers continued to follow Gonzales until he reached a locked gate
and he could not flee anymore in that direction. Gonzales turned and
advanced on officer Christopher Hendrix
brandishing the knife in a threatening manner. Due to the immediate
threat to the officer's safety, officer Hendrix discharged his firearm
at Gonzales.
Medical aid was administered to Gonzales at the scene and he was later
transported to an area hospital and is undergoing treatment.
✅My entire channel (Video Leak Police) has been demonetized. If ever you want to support the
channel you could toss a $1 or $2 one-time tip or more if you want at:
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!
