Post Holiday Bloat

So, a couple people have asked me about battling the post holiday bloating. So I figured since we still have one holiday left to battle (New Years) now would be a good time to talk about it.

First, what causes bloating? There are a number of things that cause you to feel bloated and retain water the number one being sodium consumption. During the holidays with all the crazy good (bad) food, there is a lot of sodium floating around. So you consume way more than you generally would. Increased levels of sodium cause your body to retain more water. Also the increased consumption of heavy food weighs down those intestines of yours. That paired with alcohol consumption can lead you to feeling pretty weighed down.

1. The first thing you are going to want to do it get some water in you. That probably is the last thing you think you need but increased hydration will help level out your sodium levels and keep your intestines moving (if you know what I mean). Stay away from the sodas, ya they make you burp but they also contribute to the gas issue. Just stick with water!!! Trust me! If water is to boring for you dress it up by adding lemon, lime, or orange slices to it.  Crystal light is another option. Eating some watery fruits can also help to rehydrate you. Try have a bowl of cantaloupe for breakfast its very water dense and has good sugars and great vitamin set.

2. Cut out the salt. You got plenty over the holidays plus if you are eating any processed food there is enough in them alone. So no picking up the salt shaker for the next couple days. Try not to eat out since restaurant food is super sodium packed. The best bet is to go fresh and unprocessed for the next couple days. Watch the nutrient labels, because many super salty processed foods don't necessarily taste salty.

3. Watch how much dairy you consume. Though good for calcium consuming to much dairy can cause bloating due to not having enough enzymes to process all the lactose.

4. Certain minerals cause you kidneys to excrete more sodium, specifically potassium. So eat those nanners (bananas), but also mangos, melons, spinach, tomatoes, and nuts. Try and stay away from fruit juice since they can have added sugars. White processed sugar is an inflammatory we want to consume anti-inflammatories.

5. The most important!!! Get off your butt and get moving, go to the gym and try to get a good sweat going. You lose a fair amount of sodium when you sweat!!! So get those leg warmers on lol. Go for a run or come in to Fox Fitness for some cardio classes www.foxfitnessbjj.com you can check out our schedule online. Not only will this relieve some of your excess sodium but everyone feels better after working out. The endorphins that are released during exercise will make you feel warm and fuzzy instead of fat and bloated. Yeahhhhh

90 Day Challenge Workout: Week 2

Pre-Christmas Cardio Blitz: this is going to be a challenging workout. But it will make you feel better about the bonbons you are about to eat.

Warm-Up
20 Jumping Jacks
20 Functional Squat Jump
10 Iron Cross (Stretch)
10 Scorpion (Stretch)
20 Bird Dogs
1:00 Jog in place

Go Time (each set of exercises will be completed 2 times for a total of 4 minutes)
:20 Burpees
:10 Rest
:20 Seal Jumps
:10 Rest
:20 Jumping Jacks
:10 Rest
:20 Mountain Climbers
:10 Rest
Repeat
:90 Active Rest (jog in place)
Set 2
:20 Bodyweight Squat
:10 Rest
:20 Push Up
:10 Rest
:20 Jump Split Squat
:10 Rest
:20 Dive Bomb Push Up
:10 Rest
Repeat
:90 Active Rest
Set 3
:20 Plank
:10 Rest
:20 Jack Knife
:10 Rest
:20 Flutter Kick
:10 Rest
:20 Superman (pulses)
:10 Rest
Repeat
:90 Active Rest
Cool Down/Stretch

Have a healthy, safe, and fun holiday.

What danger may be lurking in your sports drink!

Brominated vegetable oil is an ingredient added to citrus drinks to keep the fruity flavor from separating. About 10% of drinks sold in the US contain Brominated Vegetable Oil. These drinks include some Pepsi products, Gatorade, Coca-Cola products, Fanta, Sunkist, squirt, Dr. Pepper products and many others.

Brominated vegetable oil contains bromine, the element found in brominated flame retardants, used in things like upholstered furniture and children’s products. Research has found brominate flame retardants building up in the body and breast milk and have linked them to neurological impairment, reduced fertility, changes in thyroid hormones and puberty at an earlier age. While most people have limited exposure to brominated vegetable oil, an extensive article about it by Environmental Health News that ran in Scientific American last year found that video gamers and others who binge on sodas and other drinks containing the ingredient experience skin lesions, nerve disorders and memory loss.The European Union and Japan has banned this product from use. Hmmmmm, plain water is sounding tasty right now or maybe some coconut water. Be careful what you put in your body, always check labels!! Though this chemical has not been fully tested long term to know its complete effects on our bodies there are definitely healthier options just in case!

90 Day Challenge Workout: Week 1

This workout will work on your stability and prep you for the increased workload you will see over the next 90 days of the Challenge.

Do these exercises as a circuit. Complete the circuit 3 times and Rest 2 min between circuit sets.

1. 30 Body weight squats
2. 20 Push-ups
3. 10 Shoulder Push-ups
4. 20 sumo squat
5. 10 Incline Narrow Push-ups
6. 20 Single Leg Hip Raise
7. Abs
a. 50 crunches
b. 40 bicycles
c. 30 flutter kicks
d. 20 kick outs
e. 10 jack knifes

You still have time to sign up for our 90 day challenge. Please go to our website to sign up www.foxfitnessbjj.com

Myofascial Release Techniques

Myofascial release is used to treat trigger points, muscles that are painful, characterized by taut bands or where the tissue has become thick and knotted, that can occur due to developing a poor kinetic chain, injury, or overuse.

You have fascia all over your body. It is a specialized connective tissue that surrounds the muscles, bones, and joints giving supports and protection. There are superficial, deep, and subserous layers as well as 3 types: dense connective tissue, ligaments, and tendons. The dense connective tissue extends from the tip of your head down to your last little piggy in one continuous piece. People generally don't think about there fascia, but it does a lot, transmitting mechanical tension (caused by muscle activity).

Self myofascial release is relatively easy and have been shown to reduce pain and increase Range of Motion (ROM). Spend 1-2 min per area and unsure your abdominal muscles stay tight to protect the spine.

Adductor:

1. Extend the thigh and place foam roll in the groin region with body face down.
2. Be careful when rolling in the adductor origins of the pelvis
3. If you find a tender spot, stop rolling and hold on that spot 45sec or until pain is reduced.













Hamstring:
1. Place roller under legs with hips unsupported
2. Feet can be crossed if you want to do one leg at a time.
3. Roll from knee toward posterior hip
4. If you find a tender spot, stop rolling and hold on that spot 45sec or until pain is reduced













Quadriceps
1. Body is face Down with foam roller underneath legs
2. Make sure you keep your core tight to protect your back
3. Roll from pelvic bone to knee, make sure you get the outside thigh good
4. If you find a tender spot, stop rolling and hold on that spot 45sec or until pain is reduced

Iliotibial Band
1. Lie on your side with the foam roll positioned below hip bone.
2. Raise the bottom leg, this can be painful so do this move sparingly
3. Roll from the hip joint down to the knee, you should be hitting the outside of the leg when your rolling.
4. If you find a tender spot, stop rolling and hold on that spot 45sec or until pain is reduced








Upper Back
1. Hug your chest or place your hands behind hour head (like a sit up). This will open up your shoulder blades
2. Raise your hips till they are unsupported.
3. Roll mid back ensuring that your head remains supported.
4. If you find a tender spot, stop rolling and hold on that spot 45sec or until pain is reduced.

31 Days of Christmas Submissions: Day 7

Triangle Variation: I use this a lot, especially when training with men. If you find yourself in the position where you are trying to finish an arm bar but can't for whatever reason, this is a great move.

Position 1: start from the arm bar, slide your right leg (leg closest to your opponents hips) through your opponents arms and Down to the floor. Make sure that the back of your ankle is flush to the persons neck.

 Position 2: Let your other leg relax and fall to the mat. Reach your left hand under your opponents neck to grab your own ankle.

Position 3: while still holding on to your ankle fall backwards onto your right side, pulling the person with you as you fall. Hook your free leg over your foot. Squeeze your knees together. Note: DO NOT let go of your ankle, holding onto the ankle is what is creating the choking 

effect!!!