Throughout my research and coach training in fitness, sports, exercise, endurance training, strength training, nutrition and much more, I have come across various tidbits of knowledge that either sparks further research, a shake of my head or a little “hmph, I had no idea.” thought.

Here are just a few to spark your own reactions.

(in no particular order)

* The standard push-up uses 64% of your body weight, while the modified push-up (bent knees) uses 49%.

* 1 original glazed Krispy Kreme donut (49g): 190 calories, 100 calories from fat, 11g of fat, 5g of saturated fat, 90mg of sodium, 21g of carbohydrates, 10g of sugar, 2g of protein. “The only animal by-products used in our doughnuts are eggs (whites and yolks) and dairy products (including milk, butter, yogurt, whey, nonfat milk and nonfat whey). We use vegetable shortening (palm, soybean, and/or cottonseed and canola oil) for zero gram of trans fat per one serving of doughnut. All monoglycerides and diglycerides are vegetable based. Enzymes are also present. The lecithin we use is soy-based. We also use wheat in our doughnuts, including bran, germ, gluten, starch and flour. All ingredients are Kosher, but not all stores are Kosher.” – From www.krispykreme.com  Compare this to 1 serving of spinach.

* Doing only ab exercises won’t give you abs. These isolation exercises don’t burn enough calories to reduce fat. Try CrossFit instead . We know this, but here is the research: Southern Illinois University study –  14 sets of ab exercises, 5 days a week for 6 weeks. Participants didn’t lose belly fat or shrink their wastelines.

* Did you know this about seeds?

- Chia Seeds: Calcium, fiber and magnesium. Add them to your fruit and protein shakes.

- Pumpkin: Immune booster of magnesium and zinc.  Eat them raw or roast them.

- Hemp: 1 ounce has 11 g of protein. Smoothie additive  or in a stir-fry.

- Sunflower: Roast these fun seeds and enjoy the benefits of antioxidants manganese, selenium and vitamin E. Add them to a trail mix or on a salad.

* Fish oil (omega-3s): Reduces inflammation, either caused by training or stress.  An Ohio State University study found that when participants took 2.5g of fish oil every day for 12 weeks, their anxiety levels dropped by 20 percent. Kids can benefit from fish oil too.

* Anger management. When anger takes a hit to you, take a deep breath to reverse the body’s response and slow your heart rate. Breathe in for a count of 10 and breath out for a count of 10. Continue for 10-20 breaths.

* From MayoClinic.com: The main benefits of stretching are thought to be:

• Improving athletic performance
• Decreasing the risk of activity-based injuries

Stretching can help improve flexibility. And better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion. For instance, say your Achilles tendon is tight and lacks flexibility. If you do a lot of hill walking, your foot may not move through its full range of motion. Over time, this can increase your risk of tendinitis or tendinopathy in your Achilles tendon. Stretching your Achilles tendon, though, may improve the range of motion in your ankle. This, in turn, can decrease the risk of microtrauma to your tendon that can lead to overload and injury.

Stretching also increases blood flow to the muscle. And you may come to enjoy the ritual of stretching before — or better yet, after — hitting the trail, ballet floor or soccer field.

* Functional movement is the ability to produce and maintain a balance between mobility and stability along the kinetic chain while performing fundamental patterns with accuracy and efficiency. Muscular strength, flexibility, endurance, coordination, balance, and move- ment efficiency are components necessary to achieve functional movement, which is integral to performance and sport-related skills.

* “The greatest known adverse health effects of phytic acid is that it binds divalent minerals (iron, zinc, calcium, magnesium, manganese etc.) making them unavailable for absorption or poorly absorbed in the gut.  Vegetarian diets high in phytic acid from legumes, whole grains, nuts and seeds) frequently result in mineral deficiencies and impairment of health.  In a typical modern day “Paleo” diet (contain some nuts), these mineral shortcomings  are of little concern because meat and seafood (including shellfish) are rich sources of iron and zinc, whereas fresh fruit and vegetables are excellent sources of magnesium and manganese.  Only when nuts and seeds become the dominant daily caloric source would potential mineral deficiencies appear.” – Dr. Loren Cordain

* How to create a warm-up. There are many ways to create a warm-up and like anything else there are various opinions on those variations.  In my experience, warming up is essential and helps to not only prepare the body for the upcoming workout, but it can also improve range of motion and reduce injury. I always start with 2 minutes of a monostructural movement such as rope skips, running or rowing. Nothing intense, just slow and steady to gently increase the heart rate. Then I will hit the foam roller for a few to address any soreness from the previous workouts. Tactically, I then want to ensure I target every joint and major muscle group. Shoulders, knees, hips, ankles, elbows and spine. Warming up before and cooling down after a workout.

* Perspective. I’ve talked to you all about this before.  Here is one place where someone else is talking about it. From Performance Menu, Dec. 2011.  ”In her work at the Performing Edge in Toronto, Dr. Hays helps athletes break out of self-limiting patterns and gain some perspective, helping athletes recognize that “their performance in that particular moment is not the full definition of them; there are other aspects of them that are also really important and can be valued.” It’s easy to forgot in the heat of the moment, but there are a whole lot more elements and aspects of your life than just your sport.”

Learning to coach and learning to train is fun. I may be a coach, but I am also coaching myself.

“Another person’s choice is nothing more than another alternative for you to consider.” - Dr. Shad Helmstetter

Empower yourself to do the same. Share your own knowledge.  We all benefit from learning from one another.

CrossFit Raleigh and Christmas Fitness Birthday Celebration

Sunday, December 18 @2pm - Sparians Bowling Alley – Suite 120  141 Park at North Hills Street, Raleigh, NC 27609 (919) 803-3718

It’s free, so bring your game face and let’s bowl!