Now that we are in the full swing of autumn/winter and the weather steadily cools off, it’s that time of year when the common cold and flu start making the rounds and affecting millions of people on daily basis.
With that in mind, it’s more important than ever to make sure you have a strong immune system because the best way to prevent illness is from the inside out with a strong, healthy body.
Vitamin C, (also known as ascorbic acid), is well-known for immune boosting properties. Today we take a closer look at the benefits of Vitamin C, and how important it is to a strict training regiment and overall health.
1. BREATHE EASY
Remember those many times when you’ve hunched over during a workout, determined to continue but unable to gather enough breath to carry on? Vitamin C can help. Recent studies have shown that it reduces the effects of exercise-induced bronchoconstriction (aka exercise-induced asthma) by up to 48%! That means EASIER BREATHING when you need it most! Now for a healthy person with no history of breathing issues outside of exercise, this will not give you extra lung power or dramatically increase your oxygen capacity. However for those of you with a history of asthma or other breathing concerns, you maybe able to drastically reduce the effects during exercise.
2. SMOOTHER SKIN
Vitamin C is essential to the production of collagen, a protein used to form new skin cells and blood vessels. This allows your skin (only the largest organ in your body) to maintain a healthy physical barrier from germs and viruses. It also leads to the formation of scar tissue in the healing process, and further more repairs the tendons and ligaments that connect your joints and muscles. In other words, vitamin C keeps your skin smooth and prevents wrinkles and lines that occur naturally in the aging process so you keep that healthy glow and look good while you feel good.
Anyone who suffers from hypertension (also knowns as high blood pressure), which affects 1 in 3 American adults, should know that a median daily dose of vitamin C can lower blood pressure by several points. If you have chronic stress, diabetes, weight control, family history or any other condition linked to hypertension it would be a good idea to speak with your family doctor about how your diet and vitamin C can help.
A higher intake of vitamin C has shown to fight cataracts by increasing the blood flow to the eye, thus keeping your lens clean and healthy. This effect is related to vitamin C’s antioxidant properties and should be taken into consideration by senior citizens as more than 25 million people worldwide over the age of 55 suffer from age-related cataracts and vision difficulties.
5.BURN MORE FAT
According to studies, people with healthy levels of vitamin C in their body burn 25-30% MORE FAT during the same exercise session as people with vitamin C deficiencies. Part of this is due to the reason that vitamin C helps synthesize the amino acid L-Carnitine, which helps metabolize fat into fuel, the rest is related to the compound effect it can have on blood vessels, breathing, illness, and overall health in general.
As you can tell from our post vitamin C is essential to many functions within the body that directly and indirectly contribute to overall health and performance. Its immune boosting capability is well known but now we also understand why it’s crucial to athletes, fat burn, weight loss, and elite body conditioning. If you’re looking for a convenient list of sources of vitamin C, check out our links below for several groupings of super foods you’re probably not getting enough of.
VITAMIN C LINKS
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In our post DIETARY FAT PART I we looked at the benefits of fat, and why it’s important to include in your diet to maintain a healthy balance in your body. Today, without getting too deep into scientific explanations about hydrogen bonds, we’ll look at the difference between the two main kinds of fat, the sources, and what affect they have on your body.
Saturated fats are those which are solids at room temperature and usually come from animal sources. Because of their dense nature these fats are the ones known as artery-clogging and cholesterol-raising, and for the most part you want to minimize your intake of these fats.
- Solids at room temperature
- Come from animal sources (meat and dairy products)
- Increase levels of bad cholesterol
- Increase risk of Type II diabetes
- Sources include: Red meat, pork, whole dairy products
Included in the definition of saturated fats is trans fat. Trans fat is a naturally occurring fat in animal sources that is also produced and added during the processing of foods to make them easier to cook with and give them a longer shelf life. BOTH the natural and synthetic form of trans fat come with harmful effects like saturated fat and should be treated as the same when it comes to making diet choices.
Unsaturated fats are liquids at room temperature and have many beneficial properties. Compared to the saturated fats, unsaturated fats are counteractive and can lower cholesterol levels and stabilize insulin levels in the blood, among other effects. While you still want to moderate your overall intake
- Liquids at room temperature (oils)
- Come from plant sources and fatty fish
- Lower levels of bad cholesterol
- Increase risk of cardiovascular disease
- Sources include:Vegetable oils (including sunflower and canola), avocado, flaxseed, walnuts, fish (such as salmon, tuna, mackerel)
Included in the definition of healthy unsaturated fats are omega fatty acids (OFAs), a group of vital oils with so many benefits that we wrote a separate post you need to check out here. What’s important to note is that your body cannot produce OFAs on its own and therefore you must get an adequate intake through your diet. These OFAs are mostly found in fatty fish sources (see above or the article here) for more information on benefits of omega fatty acids.
As you can tell from the information above there are plenty of unsaturated fat (mostly from natural sources) that come loaded with extra benefits to help you cut down on your intake of saturated fats as much as possible. That being said it’s important to remember that all fats have a high calories (9 calories per gram) so you do want to keep an eye on your overall consumption. A healthy body functioning as a high performance unit during an 8 Week Training Camp needs all the nutrients it can get, so make sure you’re meeting your minimum requirements to keep your body running well and your performance high.
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We’ve covered many different food groups on this blog and described the many different ways they improve your physical capabilities and boost your overall performance. One group of foods we haven’t discussed? Natural foods that are proven to boost your brain power.
Starting today, it’s time to flex your mental muscles and absorb the Top 5 Brain Foods that boost memory and improve focus.
1) WILD SALMON
Wild salmon is a great source of omega fatty acids, those good fats that are vital to proper brain function and the transmission of signals throughout your entire nervous system. Probably because your brain is made of more than 60% fat! Most oily fish have some of the benefits, but salmon tends to be richer than others and is also a great source of protein, not to mention being readily available. If you want to know more about the effect of Omega Fatty Acids and their benefits for the entire body read our post here.
These simple, tasty berries are known for being rich in antioxidants and aid in the harmful effects of stress on the brain. This includes preventing the onset and reducing the effects of Alzheimer’s and dementia in the long-term, and in the short-term improve learning ability and motor skills such as coordination. For anyone going through a HIIT program, motor skills such as hand-eye coordination and balance are just some of the areas you’re looking to improve on, so a regular serving of blueberries several times a week is a must.
Broccoli is an excellent source of Vitamin K, proven to improve cognitive function and memory, and considered a superfood in general. It’s also high in fiber, for a healthy digestive system, and one of the most hydrating foods. In other words, there isn’t a single reason on earth why you shouldn’t eat more broccoli, and if you are already eating it, try some more.
Another well known dark green vegetable, spinach has long been advertised for its iron content and the benefits on building muscles. What’s not as well publicized is the high in magnesium and potassium content, which improve increase memory function and learning capacity, and also folate, another nutrient that prevents and reduces the effects of Alzheimer’s.
5) DARK CHOCOLATE
This is one superfood you want to consume in moderation as it often comes processed with sugar and fat. When we use the term dark chocolate we are referring to varieties with 75% cocoa or more to get the benefits, which are undeniable. Rich in antioxidants, with minimal levels of caffeine, dark chocolate is proven to improve focus, concentration, and boost the natural production of endorphins, those mood boosting natural hormones that flood your body and give you a post-workout high. So next time you’re struggling with mental sharpness, indulge in a few squares (we said just a FEW squares), and feel better about it. Growing smarter has never been so tasty.
As you can tell from the list above most (if not all) of the brain foods are easily available at most grocery stores in organic varieties, so if you’re not eating any or enough of them, the solution is simple.
If you find your focus wandering during the day or in the midst of a workout, make it a point up your intake over the course of several weeks and see the difference for yourself. We’ve always maintained that you only get out of a HIIT training program what you put into it, and you’ve followed those directions by shredding your body with the highest intensity for maximum results… There comes a point where it’s time to start working smarter instead of working harder. That time is now!
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An athlete’s body requires a series of systems to function in synch or it won’t perform at its best. In fact it might even breakdown if some of its system’s are out of balance. In order for all the body parts to function properly, they need to be fed the right nutrients consistently to grow healthy and thus create a healthy body and high performance machine.
One of the most essential nutrients required in the diet of anyone training seriously is the mineral Calcium. Today we’ll look at what it does, where it comes from, and what you’re risking if you don’t eat a balanced diet to optimize your training regiment.
FUNCTIONS & DEFICIENCIES
- BONES - Probably the best known function of calcium is that it is the building block of bones (along with Vitamin D and a few other essentials). Studies have shown that athletes low in calcium are more likely to suffer stress fractures, and don’t forget this also includes healthy teeth for any aspiring fighters who may have to replace a few on the road to glory.
- MUSCLES - Calcium reacts inside muscle fibers to contract them when you’re trying to finish those crucial last reps. In fact, calcium inside your muscle fibers is so crucial, if your bones will release some of their calcium to compensate. This is an extreme example that can easily be prevented with a rich balanced diet, but its an example (if not warning) as to how critical it is to your entire body. Oh, it also helps maintain a regular heartbeat since your heart is a muscle too.
- NERVOUS SYSTEM - Don’t think too hard about this one because you won’t feel it but calcium helps transmit signals inside the brain. Enough said. If we need to explain what happens when signals inside your brain don’t transmit properly, nothing we say will help at this point. Just get more calcium, alright?
- BLOOD - When you cut or scratch your skin and it bleeds, calcium works as a binding agent to create clots in your blood. Otherwise you’d bleed a lot more, and there isn’t anything good that’ll come from that.
- OSTEOPOROSIS - Osteoporosis is a condition where the low levels of calcium in your bones cause them to soften, which can lead to poor posture, back pain, and a higher risk factor or fractures. Older people should talk to their doctor about calcium supplements, and avoid alcohol and smoking as both activities inhibit bone formation. Another reason to listen to good advice and common sense.
Since calcium is naturally occurring and we always encourage you to eat a balanced diet packed with natural sources of essential vitamins and minerals, its worth mentioning there are plenty of great calcium sources available at your local source.
- Milk - MIlk and other dairy products like yogurt and cheese are great sources of calcium. A cup of milk contains 315 mg of calciums, 50 g of cheese contains 350 mg. If you’re worried about calories, choose a skim option.
- Cruciferous Vegetables - Kale, broccoli, and other types of cruciferous vegetables are great plant sources of calcium for a high-functioning diet and vegetarians. They are also packed with other complimentary and vital minerals and vitamins so you should be shoveling them into your mouth daily anyway.
Calcium is a well-known mineral and its benefits on bones is highly publicized. It doesn’t take long to realize how crucial it is in many different functions of the body, and the reasons to maintain a healthy and regular intake of calcium from natural sources keep adding up the longer you look at the information available. In order to crush your training goals and maintain a healthy body, do yourself a favor and fill your fridge with the foods you need for the benefits you must have. Your short and long term health will benefit greatly, and you’ll feel better while performing great. Ready? Sweaty when you are!
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When it comes to vegetables most people (hopefully all) know that more are better, but for anyone performing high intensity exercises and a tough 8 Week Training Camp like GSP RUSHFIT, the need for proper nutrition cannot be overstated. Your diet is responsible for at least 50% of your results and while vegetables won’t build muscle tissue, they’ll provide the nutrients that allow other systems in your body to function properly and support your overall health and well-being.
As for which vegetables to eat, and why, today we’ll look at a group called Cruciferous vegetables, knowns for cancer-fighting properties, high vitamin contents, and providing fiber. You’re probably already eating some of these, and some of the others may perk your interest, so find out what you’re getting from these veggies and why more is never a bad idea.
WHO ARE THEY
- Bok Choy
- Bean Sprouts
- Collard Greens
1. Lower Cancer Risks
This first benefit is pretty straightforward: 70% of studies done on cruciferous vegetables found they reduce the risk of cancer, with some showing the ability to stop the growth of cancer cells in tumors linked to breast, colon, liver, cervix, and prostate cancer.
Part if this is the beneficial properties in cruciferous vegetables detoxify your body, another is they reduce the inflammation caused by free radicals. In fact cruciferous vegetables have been shown to be 100 times more effective in reducing the effect of free radicals than a simple multi-vitamin!
2. Rich in Vitamins and Fiber
Yeah, we all know that vegetables are a great source of vitamins, but like their leafy green relatives, cruciferous vegetables are particularly potent.
In just ONE CUP, with a lowly 44 calories, broccoli has 165% of the Daily Value for Vitamin C, 33% of the DV for Vitamin A, and 5 grams of fiber for the average person. Now think of a high performance athlete and their increased needs for nutrition and what that can do for them.
Bean Sprouts, though small and largely an after thought in the vegetable family, have 129% of the Daily Value of Vitamin C, 23% of DV of Folic Acid, and 21% of Vitamin B6. Remember Omega 3 essential fatty acids? Bean sprouts pack a whopping 260 mg in ONE CUP.
Kale, a superfood we’ve talked about before, is a member of the cruciferous family and for a good reason; it has 137% of your Daily Value of Vitamin A, 71% of Vitamin C, and just 36 calories in ONE CUP!
Even better? Half the fiber in cruciferous vegetables is soluble fiber, the most functional kind your body can use.
3. Best Eaten Raw
Cooked vegetables are a major taste turn-off for a lot of peoples, and aside from leaching valuable water soluble vitamins like C and B by boiling them, changing the flavor profile can have unpleasant effects.
While this is largely a personal preference, if you do want your cruciferous vegetables heated or softened, try steaming them to preserve the nutritional content. For everyone else, the easiest way to maximize the benefits of these power foods is to wash them and eat them raw in a salad or cut up with a low fat dressing, or as a topping on sandwiches. Really it matters not how you consume cruciferous vegetables, just make sure you do eat them, and eat them in large quantities.
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As we continue to coach people in improving their diets for better and longer lasting results we’re hearing more feedback that nutrition makes all the difference. What more people are realizing is that some of that smaller changes make all the difference, especially when adopted as part of a permanent routine. Last week we covered the topic of Whole Grains vs 100% Wheat. Today we look at the different types of rice available, and how the differences in nutritional content offer a small, easy, and beneficial change that you will hardly notice in the short term and still reap the benefits in the long terms.
White rice has long been favored for its fluffy white look and sweet flavor, and its versatility in combining with foods of salty, sweet, lean, and fatty flavors. White rice is easy to combine with many foods at almost any meal, and one cup of cooked white rice yields an impressive 53 grams of carbohydrates, 4 grams of protein, and NO FAT for a total of 242 calories. In addition, one cup of white rice contains 0.5 grams of fiber.
White rice isn’t a rich source of vitamins but does contain folate and thiamin, so make sure you combine it with dark leafy green vegetables, lean proteins, or a variety of legumes to compliment your carbs with essential nutrients.
Most people know that brown rice is a healthier option, partially because it is less processed than white rice and the color is a giveaway that it is a more complete grain. How does it stack up to white rice calorie-wise? One cup of brown rice contains 46 grams of carbohydrates, 5 grams of proteins, and 2 grams of fat for a total of 218 calories. So overall it has less carbs, more protein, and a small dose of healthy fat. The benefits don’t end there though, as a cup of brown rice also contains 3.5 grams of fiber.
Though it leans towards the healthier side, brown rice isn’t significantly richer in vitamins than its white counterpart. It is a good source of manganese, and has small amounts of magnesium, but like other types of this grain should be combined with other foods for vital nutrients.
Eating wild rice isn’t as crazy as you think, and is becoming more popular in North America as the four main varieties of grain that combine to make the popular wild rice mixes grow in the Great Lakes region and throughout the Southern United States.
Given that wild rice is usually a mix, the nutritional content will vary slightly but the benefits are undeniable. One cup of cooked wild rice contains 35 grams of carbohydrates, 7 grams of protein, and 1 gram of fat. Its fiber content comes in at a reasonable 3 grams, though its vitamin content is actually lower than both white and brown rice, so as usual eating wild rice alone is great for an energy boost and small dose of protein, it is incomplete as a meal by itself.
As you can tell from above, the different nutrition profiles of varieties of rice available won’t make or break your meal, but as part of your regular diet and health routine could either help you lose weight and keep it off if you’re making the healthier choice of brown or wild rice. White rice isn’t evil by itself, but like most foods that are processed, has less calories than its more natural counterparts, and if its over-consumed on a low-energy diet, will lead to weight gain.
Like most nutritional advice, we suggest checking your goals and making an informed decision as to which rice is the best for you. If you are looking to shed pounds and melt fat, chose the higher fiber brown and wild varieties. If you need to build muscle, eat generous amounts of any of the types as part of a balanced, complete meal plan like the GSP Rushfit Nutrition Guide. Not sure which rice is right for you? Buy a small package of each and try them on consecutive days to get an idea of the taste difference. In the end, portion control, diet consistency and a strong exercise regiment are what will make or break your results on a HIIT training program like GSP Rushfit. Once you’re done sweating off the calories, you can start eating your way to great results. Sweaty when you are!
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When it comes to food and healthy choices, there are some pretty easy guidelines to follow; avoid fat, eat plenty of fruits and vegetables, choose lean proteins, watch your portion size, and avoid anything that’s heavy on the sugar. One area of nutrition that’s not easy to understand? The Whole Grain/100% Wheat zone. They both sound healthy, and wheat is actually a type of grain, so which one is better?
Thankfully we’ve broken down this confusing corner of the kitchen so you know exactly what you’re getting in terms of benefits and how to make the easy decision next time you’re in the grocery aisle.
Any product labelled whole grain contains all the edible parts of the grain, including the bran, the germ, the endosperm. Whole grains are not refined, and though they are mixed in with other ingredients during processes such as milling or baking, all the parts of the grain are present in their natural proportions. (That means nothing is taken out.) In other words, when you look on the ingredients listed on a product label, if the word WHOLE doesn’t appear in front of the word GRAIN, it’s been processed and nutrients have been lost.
Examples of whole grains include:
Thanks to WebMD, another way to easily identify products that contain whole grains is..
… look for the FDA-approved health claim that reads, “In a low fat diet, whole grain foods may reduce the risk of heart disease and some forms of cancers.” This is found on whole-grain products that contain at least 51% whole-grain flour (by weight) and are low in fat, saturated fat, and cholesterol.
As we mentioned in the introduction, wheat is actually a type of grain, but is not a whole grain. It’s made entirely of wheat, but there are some parts missing. During the refining process wheat is stripped of its bran (the brown top layer) and germ, so you are left with just the endosperm. Unfortunately, the bran and the germ parts contain at least half the nutrients of wheat (including vitamins and fiber), so while some people prefer the flavor of whole wheat, if you’re aiming for a healthy choice the benefits are compromised.
THE BENEFITS HEAD TO HEAD
When it comes to comparing benefits, both have similar qualities, but as we mentioned above, whole grains simply contain more because they are unprocessed. While the exact amount varies by product (cereals are different from breads or pasta), it’s easy to follow the rule-of-thumb that when comparing health benefits, whole wheat usually has half the vitamins, minerals, and fibers of whole grains, while they are generally both are naturally sourced products low in fat.
Whole grains are excellent sources of the vitamins Thiamin, Niacin, and B6. Mineral contents are very diverse, and include Manganese, Selenium, Zinc, and Copper. The individual sources will determine the final nutritional content, but generally all are great sources of carbohydrates with small amounts of protein.
Don’t forget that because of their higher fiber content, whole grains will also leave you feeling more full, and thus require you to eat less to feel satisfied and still reap more nutritional benefits. That’s right: You can eat less, and benefit more with whole grains.
With all the nutrition data out there, it’s easy to get confused, especially when labels include health claims such as “enriched”,“organic”, “heart smart,” “multigrain”, or other similar terms. While 100% Wheat is a good source of carbs, whole grains have much more fiber, vitamins, and minerals than their processed versions and you can eat less to get more benefits. The easiest metaphor to understand the relationship between 100% Wheat and Whole Grain is: wheat is a grain, not but every grain is wheat. Much like every athlete in the UFC is a fighter, but not every fighter is a champion like GSP. In fact there is only one clear champion, and in the case of Whole Grain versus 100% Wheat, that champion is Whole Grain, every time.
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Have you been working harder and harder during your training sessions only to find you’re getting less and less performance? Does Round 2 start feeling like Round 5 towards the end of every week? Hitting the wall halfway through your workouts is never fun, and always feel awful. Today we look at the most common reasons people crash during their workouts, and discuss the simple and proven methods to avoid ever running out of steam again.
1. Not Fueling Enough
Tho most obvious answer is quite often the most ignored. Of course that sandwich you ate at lunch 5 hours ago will sustain you through 5 rounds of intense full-body workouts (NOT!). If you don’t have time to eat full meals, learn to SNACK PROPERLY. If you don’t know WHAT TO EAT or WHEN to eat before a workout, check out our Nutrition Guide. If you do know what to eat, when to eat it, but still don’t fuel right… Make a change or keep making excuses. And stop wasting our time.
If you’re one of those prize know-it-all types who swears by working out on an empty stomach because you claim it’ll burn more fat… We’re here to give you a crash course in myth busting. Learn to fuel properly before your workouts already!
2. You’re Chronically Dehydrated
No, two sips of water from the fountain in the gym won’t replenish a chronically dehydrated body in minutes. Not only does your body sweat fluids faster than it can absorb them, but…
Drink a glass of water when you wake up in the morning. Have one before or after each meal, and one last glass before bed. That’s at least 5 glasses a day. Throw in some coconut water and you’ll be soaking in the performance boost. Repeat every day for the rest of your life.
3. Need More Sleep
Who doesn’t love staying up late and watching scary movies? Spikes your heart rate every time! What’s frightening is the amount of people who still underestimate the effect of sleep loss on physical performance and fat loss. If you’re constantly tired, you’re compromised both physically and mentally. You can’t think straight or walk straight if you’re in a zombie state, so words like “intensity”, “fat loss”, “stamina” and “power” shouldn’t enter your vocabulary.
What’s that? You’re too busy to get 7-8 hours of sleep a night? Learn how Power Naps can fix your training routine and then work on getting more rest before your workouts decay into a horror show.
Another common mistake is people training harder to get ahead but simply not getting enough rest. Days off are equally important to training days, but if you not allowing your muscles time to relax, rebuild, and relaunch your sweat session, the tear and repair cycle of muscle growth never has a chance to come full circle. The answer is to TAKE MORE DAYS OFF. If you’ve been going for more than 8 Weeks, take at least 7-10 days off. If you’re in the middle of training camp and are struggling to recover in time for your next workout or just can’t keep up with the calendar, put it on pause for a week, then resume. You’ll notice a difference the next day.
It’s not always about training harder; you must train smarter to get in the shape of your life. Thankfully we’ve done the thinking for you so don’t forget to thank us later.
5. Poor Nutrition
The right foods don’t just supply your fuel, they create up to half your results. Nutrition is about getting the proper mix of materials to repair the muscle tissue that’s growing despite constantly being worn and torn by GSP Rushfit. Without the right bricks, you won’t build a castle, and only a balanced, complete food plan will turn your body into a fortress. You beat yourself up, so eat right and maximize the benefits of your hard work.
It’s a self evident truth that if you eat garbage, you’ll perform like crap and look like junk. Eat well, perform better, and the body of your life will stare right back at you from the mirror.
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After a long summer at the beach, on vacation, or just laying in the shade, people are not only rushing back to school, but rushing back to fitness with GSP RUSHFIT. Today we break down the smart way to return to training after a long layoff, and how you can use it to permanently build good habits so next time you can keep the weight off.
Lesson 1: Reassessment
Remember back when you were in shape, before you put on those 10-12lbs because of a summer full of weddings, that vacation in Mexico, or maybe that sprained ankle that resulted with you watching sports for the next 6 months from the couch? It’s probably in your memory, but if you think your body is still in the same shape as your fond recollection, stop kidding yourself. Muscle memory is a popular concept, but it doesn’t apply here.
The point is reassessment is your best friend, because you won’t know where your performance is until you test it. You KNOW the assessment, the same one you took at the start at of the program to gauge your improvement. Now take it to gauge your decline. It might not be as bad as you fear, it might be worse, but you wont know how to approach your first workout safe until you know what you’re capable of at the time.
Returning too fast won’t just leave you gasping for air, it raises your risk of injuries both minor (sprain, strains, pulls) and major (fractures, tears, heart attacks.) Sure, we encourage you to push the limit and we live by the ethos of raising your intensity, but you won’t do months of weight gain and rest in one workout, or even one week for that matter.
Do yourself a favor. Do the assessment. Then move on to Lesson 2.
Lesson 2. Goal Setting
We’ve written an entire post on SMART Goal Setting so we won’t repeat ourselves at length in this post if you promise to read it here. That said, we will stress the importance of goal setting not just for a feel good pat on the back or a creative brain storm to write in our diary. By setting a goal you raise the stakes and increase your motivation to reach your goal. Finishing the 8 Week Training Camp is a huge accomplishment. Finishing it and crushing your goals for weight loss and performance scores is even more rewarding.
What’s that? You don’t have a performance score because you skipped the assessment? Go back to Lesson 1. And set your first goal to pay better attention when you return to Lesson 2.
Lesson 3. New Equipment
One of the biggest complaints athletes have when returning to training camp after a layoff are all the aches, strain, wear and tear their bodies endure. Many times, it’s because the equipment their using is worn out too.
Although many fighters and fitness buffs workout in their bare feet during GSP RUSHFIT, some don’t, and most won’t when doing related cardio activities like running or playing sports on a hard surface, such as tennis.
The point is if your shoes were worn down the last time you wore them running 6 months ago, they won’t feel good. If your mat is grimy and worn through and trampled to the thickness of a penny, it’s probably worth just as much.
Do yourself a favor, buy a new pair of shoes, a new mat, and start over from the beginning with the right equipment. Shoes aren’t just about flash and style; the average pair of workout shoes should be replaced every 6 months of activity. If you’re not sure, try on a new pair and see if you feel the difference… Immediately. It starts in your feet. The day after a workout, you’ll notice it all over.
Lesson 4. Diet Once and For ALL
This section could also be called “How to Take the Weight Off.” A better name would be “How to Keep the Weight Off in the First Place.” The absolute must-have that is most underestimated is a balanced, solid diet like the one outlined in our Nutrition Plan. Not only will it help you lose weight, recover faster, and boost your performance, if you follow it properly and make slight adjustments for your activity level, the Nutrition Guide will keep that weight off and prevent it from coming back… As long as you follow it.
Have you ever heard the old proverb that fat is easy to put on and twice as hard to take off as lean muscle? Well you have now, and it may not be a perfect science, but it’s close enough to scare you into doing the right thing. In this case, that would mean eating right, once and for all.
Lesson 5. Patience
Of course, we make you wait until the end for Lesson 5 because patience is about perseverance, faith, and focus. As we hinted at in the Lesson 1, you’re not going to return in the shape you left. Rushing into your first workout like it was the last workout of your 8 Week Training Camp isn’t a great idea, but getting back into Training Camp is.
You may recall the first two weeks of RUSHFIT are usually a blur of soreness and stiffness, followed by a slight improvements in strength and endurance in the second two weeks. The fourth to sixth weeks are usually when your results start to show up on your body, in looser fitting clothes, and finally the last two weeks are where you pour on the gasoline and really smash through your plateaus and goals like a 5 time World Champion goes through foes.
What we’re saying is there’s no reason you can’t return to your prime performance or reach a higher peak, but it won’t happen in the first week, and it most likely won’t happen if you don’t test yourself, set goals, gear up, eat right, and stick with it until the end. It works for Georges, it’s worked for us, and it’ll work wonders for you.
We hope you learned some useful tips with this School Yourself post, and use it to further your physical performance. After all, if you don’t learn your lesson the first time, you’re bound to repeat your mistakes.
- Team RUSHFIT
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Nutrition often plays an important role in performance and results even more so than training, because if you don’t recover and repair properly you won’t develop the muscles needed to maximize your gains. We preach proper nutrition and a balance of carbs, fats, and proteins through the GSP Rushfit Nutrition Guide because it’s easy to follow.
Today we’ll look at some of the vitamins responsible for enabling the processes that support everyday function as well as high performance. The B Vitamin Complex has many different functions and a wide variety of sources, and we’ll break down each of the B Vitamins so that you know the natural sources of each and what they’re doing for your body to have a better understanding of why it’s so important and crucial to training success.
B1 Thiamine – involved in the nervous system with messaging and transmitting signals, also aids the metabolic/digestive process of converting food to energy. It’s essential to the formation of new muscle cells, and vital to healthy skin and nails.
Natural Sources: Whole grains, eggs yolks, red meats, leafy green vegetables, egg yolks, brown rice.
B2 Riboflavin – plays a key role in oxygen transmission and metabolism, and aids the conversion of hydrogen into energy. Important in maintaining healthy eyes and mucous membranes throughout the body.
Natural Sources: Whole grains, milk, meat, eggs, cheese
B3 Niacin - repairs damaged DNA and cells, promotes growth and performance of brain cells, and absorbs free radicals to curb inflammation in joints and body tissues
Natural Sources: Grains, potatoes, fish, meat, legumes, peanuts
B5 Pantothenic Acid – aids in the digestive process and distribution of fat in the body, supports functions of the nervous systems, and required for the production of endorphins.
Natural Sources: Meats, dairy products, eggs
B6 Pyridoxin – helps regulate blood sugar levels, formation of blood cells, immune system strength, and formation of healthy muscle tissue
Natural Sources: Brown rice, fish, whole grains, butter, soy beans
B7 Biotin – essential to forming new hair follicles and skin cells, maintenance of connective tissue in the body, and healthy skin and nails.
Natural Sources: meats, legumes, oats, nuts
B9 Folic Acid – forms healthy blood cells, repairs DNA, immune system strength, promotes circulation and a healthy heart.
Natural Sources: Meat, fish, dark green vegetables
B12 Cobalamin – digestive process, formation of new nerve cells, blood cells, heart function, and the circulation throughout the body.
Natural Sources: Meats, fish, dairy, eggs,
As you can see the Vitamin B complex serves a wide variety of functions related to every major system in the body on a daily basis and is essential to maintaining long term health. The natural sources are many and abundant in a basic diet, so if you’re balanced and able to follow a basic performance diet like the Rushfit Nutrition Guide than you won’t have to worry about your levels. That said a high-performance body with increased demand an also be supplemented with a vitamin, but make sure to speak with a health professional or a doctor about the right kind of supplement for you to know what you’re putting into your body.
- Team RUSHFIT