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.

31 Days Of Christmas Submissions: Arm-Bar from Side Mount

As always, we are a giving bunch. What better way to give back during the holidays than a little woman on woman submission series? Amanda and myself will be demonstrating a submission series for the holidays.

Day 1:

Armlock from Side Mount - this is one of my favorite armlock. Primarily because I love side mount, it is a great position for a smaller defender or a woman. You can initiate good pressure and control from this position and create a tight armbar. If you're really nasty, you can overhook the arm and sit back with it. (Warning: Do not tuck the arm during training. You may hurt your partner but for self-defense definitely an option. Be ready for the snap, crackle, pop part.) This is especially effective on red heads but not as effective as the the ginger cross-face. 

Position 1: 

Position 2: Raise the inside arm and bring your knee in tight to the persons body. 

Position 3: 

post on your right forearm and bring your right shin/knee up to the armpit/chest. Pull up on the triceps of the trapped arm and swing the left leg over the face. Placing it up against the side of the neck. Holding on to the the opposite shoulder as you sit down into the armbar pulls the person to you keeping the armbar tight. 

Position 4: Finish the Armbar- sit back into the arm bar ensuring the thumb is facing toward the ceiling or in the opposite direction of the elbow. Ensure you squeeze your knees together as you sit back to keep the armbar tight.