Nourish yourself- your skin will say ‘thank you’.

Sunday, March 2, 2014

Yoga at 8pm at Venice  – Sign up HERE!

Mobility:

10 Bounce-Arounds
Gristle/Groiners
Overhead band distraction w/ band

Warm-up:

Jog 200 meters
10 Jumping Jacks
10 Burpees
10 Jumping squats

Agility:

Agility Jump course – 5 times through

Notes:  Practice bounding from one obstacle to another without too much excess jumping or stepping between.

 Conditioning:

30 min AMRAP:
20 KB SDLHP (45/26)
200m Run
20 KB Goblet Squats
200m Run
20 KB Push Press – 10 R, 10 L
200m Run
20 KB Snatches
200m Run
20 KB Windmills – 10 R, 10 L
200m Run

Notes:  Remember today is about continual movement, so scale the weight as needed!

 Cool down:

Spend 5-10 minutes foam rolling legs and calves.

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We’ve heard it time and time again- “Abs are made in the Kitchen”
… & so is a great complexion/flawless skin!

The following are essential  ‘building blocks’ for your skin: (…why? & where to get’em!)

Vitamin A:
Why-  Necessary for skin maintenance and repair . A  healthy amount will show a reduction in fine lines , wrinkles, and it will help prevent acne and dry skin. Promotes cell turnover in the skin,  effective in preventing the formation of comedones that cause the most common forms of acne.
WHERE  can i get it!?-  A Vitamin A-rich foods include:  liver ,  leafy greens (Kale yea!),  eggs, carrots, pumpkin,  cream and butter from pastured cows, and egg yolks from pastured chickens.

Vitamin C:
Why- Necessary for reducing effects of sun damage on the skin.  mopping up the free radicals that trigger wrinkling, and other aging changes, assists tissues in repairing themselves. Vitamin C in the diet  contributes to improved skin health and faster healing.
WHERE can i get it?! –  Bell peppers, dark leafy greens (Kale yea! …again),  broccoli, brussels sprouts, kiwi, citrus fruits, and strawberries. Fresh herbs such as cilantro, chives, thyme, basil and parsley are also high in vitamin C. Consuming a wide variety of colorful plant foods on a regular basis is a great way to ensure you get your vitamin C for awesome skin.

B complex:
Vitamin B3  aka Niacin- helps reduce and prevent redness/dry skin: Tomato , broccoli, carrots
Vitamin B5– aka Panthotenic Acid. This vitamin helps your body break down fat and prevents surplus oil secretion from your sebaceous glands. Increased intake of pantothenic acid can reduce your pore size and improve your skin tone, making it a common ingredient in many skin care products. The best dietary sources for pantothenic acid include fish, red meat
Vitamin B6
Vitamin B6 helps your skin by reducing the amount of homocysteines in your blood. Homocysteines affect both your circulation system and endocrine system.High homocysteines levels also trigger stress response, which can cause acne breakouts and hives. Increasing your vitamin B6 encourages better oxygenation of your skin cells and reduces its exposure to stress damage. Vitamin B6 is rich in foods like meats, whole grains, nuts and seeds.

Vitamin E:
Why?-  Vitamin E is one of the most powerful antioxidants, but your body can’t produce it, which means you have to make sure you’re getting enough of this valuable nutrient in your diet. Eating foods high in vitamin E  help prevent premature aging of your skin, helps protect and repair your skin.

WHERE can i get it?!- Nuts (almonds), sweet potato, avocado, broccoli, cauliflower, tomato, brussel sprouts, cucumber, nuts, eggs, green vegetables, asparagus & more.

Vitamin K2:
Why?- Has an important role in ensuring healthy skin, and is also beneficial for preventing wrinkling and premature aging. Adequate dietary vitamin K2 prevents calcification of our skin’s elastin, the protein that gives skin the ability to spring back, smoothing out lines and wrinkles. It’s important to get adequate amounts of dietary vitamin K2, particularly if trying to heal the skin or prevent wrinkles.
WHERE can i get it?!- Great sources of vitamin K2 include butter and other high fat dairy products from grass-fed cows, egg yolks, & liver.

Zinc: 
Why?- an essential mineral that is an imperative in  assisting  the proper structure of proteins and cell membranes, improves wound healing,  has anti-inflammatory effects (including reducing/eliminating acne!) and protects against UV radiation.
WHERE can i get it?!– Organs such as kidney and liver, red meat such as beef and lamb, and seafood such as oysters, scallops, and other shellfish are the highest animal sources of zinc. Plant foods such as pumpkin seeds and other nuts can also be high in zinc as well, but are less bioavailable ( zinc is bound to phytates unless its properly prepared by soaking). To get the most zinc from your diet, include shellfish, organ meats, and red meat on a regular basis.

Just another reason to give thought to the food we fuel our bodies with ……..so, eat up guys! 

AVOCADO, ORANGE, ARUGULA & BEET SALAD

4-6 medium beets
2 oranges [Segmengted/Supreme]… for citrus cutting sills sign up for FREE class!
1 avocado
6 Cups Arugula

Vinaigrette-
1/4 cup balsamic vinegar
1/3 cup extra virgin olive oil
1/2 tsp salt

Trim & Peel beets. Toss the beets with olive oil and place in an oven proof baking dish. Roast at 400 degrees for about 45 minutes. Allow to cool. Slice into 1/4 inch pieces.

Knife peel oranges. Peel & slice avocado.

Combine vinaigrette ingredients together. In a large bowl, toss the arugula, beets, orange slices, avocado, and vinaigrette. Serve. ENJOY!