WHITEBOARD WORKOUT – #99

LFA’s whiteboard workout of the day!

2 min jumping jacks

10 Plyo box jumps
10 dead lift to upright rows
10 renegade row
Repeat 3 times

5 heavy squats
5 kettle bell lunge pass throughs
5 chin-up to hanging leg raises
5 ab wheel roll outs
1 min plank
Repeat 5 times

The Most Common Food Pathogens In The U.S.

Of the most common food borne infections, half are found in poultry, pork, beef, and other meat products. A study, as noted by the Washington Post, showed the pathogens that have the greatest burden on society as a whole.

In order of ranking, the study found that the greatest burden economically was from campylobacter in poultry which sickens approximately 600,000 people per year and costs $1.3 billion. In second place was toxoplasma in pork, a nasty parasite that costs an approximate $1.2 billion per year. Third ranked was listeria in deli meats at a cool $1.1 billion a year. All told, the top ten pathogens tied to specific foods cost society approximately $8.1 billion in one year.

The most disease and distress was caused by salmonella, but it was not tied to one specific food as salmonella can be found in produce, eggs, poultry, and other foods. Overall salmonella cost society $3 billion.

One of the best ways to avoid food borne pathogens is to seek out high quality food! Look for pastured poultry and grass-fed beef, find out where your produce is from and look for local farms that you are able to see how they grow their food.

If you do get foodborne illness, some of the things that can greatly help are lots of probiotics, raw apple cider vinegar, and depending on the situation, activated charcoal. Hopefully you never have to deal with foodborne illness, but judging from its prevalance, you may just face it someday. Now go fight!


LFA Nutrition Challenge

We are excited to introduce a new challenge today. For the next four (4) weeks the
challenge will be based on nutrition. Please contact us with any questions. Here are the details:

Week 1РTake all “inflammatory foods” out of your home
Inflammatory foods includes sugar, all grains and starchy foods including bread,
pasta, cereal, rice, oatmeal, pastries, baked goods, apples, bananas, apricots,
grapes, melon, peaches, oranges, pears, papaya, mango, dried fruit, canned
fruit, corn, potatoes, sweet potatoes, artificial sweeteners, artificial colors, or artificial preservatives. Also take out beverages that include any of the above ingredients (you can have: green tea, coffee, kombucha, and water)
**this first week is about getting foods out of your home before you start the lists)

Week 2– 2 days of green smoothies (up to 6 a day) and then 5 days of 6-8 servings of greens a day (in any form including soup)
** contact us for recipes

Week 3– Eating from Food List 1 still getting 6-8 servings of greens a day.
** click here for Food List 1

Week 4– Eating from Food List 2
** click here for Food List 2

Continued way of eating: Eating from Food List 3
** click here for Food List 3 (need other food lists)

Food List 1
Food List 2
Food List 3


Exercise Without Moving A Muscle

We have some highlights for you today from “How To Exercise Without Moving A Muscle -Isometrics For Everyone” by Victor Obeck.

“The word isometric comes from the Greek iso, meaning ‘the same’, and metric, meaning ‘length’. Isometric contraction refers, therefore, to the tightening of a muscle without changing its length.”

“There are some people in the field of physical education who will tell you that if you get enough isotonic exercises, you do not need isometrics. I disagree–and for very good reasons. For one thing, isometrics exercise muscle fibres that would otherwise remain idle. For another, they tone up muscles far more efficiently than do isotonics–they do a better job in less time. And lastly, how many people do you know who have the time to devote to a complete regimen of vigorous exercise? You can run through the whole set of isometric exercises in 90 seconds a day–in your spare time. But a full set of the necessary isotonic exercises may take up to ten times as long–and usually you can’t be doing something else at the same time.”

Online viewable book available at Transformetrics.com>Classics

_____________________________________________________________