Monday Leg Workout

Now that my shoulder is better I am able to move around a bit so I wanted topost a sample of my explosive workout for Monday. I like starting withhamstrings and I work them heavy. Each set is the maximum weight I can dofor that amount of reps. The first two sets of squats were to warm up my knees and leg muscles. Weadded the bands that wrap from the squat rack around the squat bar to add some resistance. Eachrep is executed with maximum explosion. The resistance can vary greatly withthe amount of weight and types of bands used.For the speed drill below we use a small 12″ or 14″ plyo box and we stepup/up/over/over moving side to side as quickly as possible. These can bedone for either a rep range or a time goal.

Ham-glute developer

1×12-15

1×10

2×6

1×20-25

Stiff leg dead lifts 3×10. –> good form, not heavy

Squats

95lbs x15 135×10

135×10 (all bands)

1×10

4×6

1×10

Jumping lunges- holding 25lb. Kettle bells

3×10

Speed drill –> low box side to side 3×10

Sweet or Sour? Tips and Tricks (part 2)

By Rich Franklin

Extracts and spices are often useful with foods. Sweet
potatoes are a favorite of mine. I like them plain, but occasionally have a
sugar craving. Try putting cinnamon and vanilla extract on it. It will help
fool your body into thinking it is eating sugar.

I love granola in the morning, but it is processed and I
avoid processed foods as much as possible. Instead of buying granola, I use
plain oatmeal and use sliced bananas and honey. I avoid processing and control
the sugar content.

During a tough training session sports drinks are very
convenient and useful, but I hate the processed sugar and enriched electrolytes
in them. Instead, try coconut water. It is full of natural sugar and
electrolytes.

At a restaurant, ask the waiter to put mint leaves into your
water. It will give it a hint of flavor and possibly make it a bit more
palatable for those who like to drink flavored beverages.

Ever try freezing your fruit? Try freezing grapes or any
fruit of your liking for a snack. It takes longer to chew them and gives you
the feeling of eating candy.

Stay Informed,

Rich

Sweet or sour? (part 1)

This article concerns sugar and sugar products added to food, not naturally occurring sugars such as those found in fruit.

The annual sugar consumption per person has risen from 124 pounds in 1970 to 170 pounds in 2008 (USDA statistic). Often, these numbers are a bit inflated because they are based on production and sales, and the USDA has no way of measuring actual consumption. Some product is wasted or disposed of due to shipping or a number of other variables. Let us err on the conservative side and assume each person consumes 150 pounds of sugar per year.

We do some simple math…carry the 1 and that is about 750 calories from sugar per day.  Most nutrition labels will read, “based on a 2000 calorie diet” at the top of the label. If 750 of your daily calories come from sugar, that represents over 1/3 (33%) of your total calories (actually it is 37.5%).  33% represents way more than the little tip of the pyramid we are all too familiar with from grade school.

If you are consuming 750 calories from sugar, chances are you are eating more than the 2000 recommended.  These excess calories equal fat, and the damage excess sugar does to the balance of the human body is another article. The American Heart Association (AHA) recommends no more than 36 grams of sugar for men and 20 grams for women per day. One can of most sodas contain more than 40 grams of sugar. Pay attention to your nutrition labels and look for sugar additives if the grams are not given.

Stay Informed,
Rich

Artificial Sweetener: Sucralose

Artificial Sweetener: Sucralose

by Rich Franklin

It is nearly impossible to avoid artificial sweeteners in our
modern world. They are in virtually every “Low Carb” or “Diet” food and drink on
the market, but you may be surprised by some of the other products in which you
find them. Of the many artificial sweeteners, sucralose is one of the most
popular, and can be found in an array of processed foods like baking mixes,
salad dressings, jelly, chewing gum, or even common household items such as
mouthwash or toothpaste.

There are many versions of artificial sweeteners, but let’s
focus on sucralose.  It was discovered by
accident in a lab while trying to develop an insecticide. The chemical name of
sucralose is way above my pay grade, but simply put it is a manipulated sugar
molecule bonded with a few chlorine atoms. However, the sugar portion of
sucralose is manipulated in such a way that it is no longer naturally occurring,
and your body lacks the enzymes to digest it properly. Combine that with
chlorine and you have an organochlorine.

Organochlorines can be found in pesticides, Freon, plastics
and many household cleaners. We are environmentally exposed to more than we
realize, and they can be extremely damaging simply by contact, let alone
ingesting them.  FDA reports show small
percentages of sucralose will actually metabolize. Common sense tells me
metabolizing a chemical similar in structure to a pesticide (DDT for example) is
not good for the body…no matter how small the percentage. Organochlorines have
been associated with such things as blocking sex hormones, several types of
cancer, infertility, and this list could go on. They are fat-soluble and
accumulate in tissues high in fat such as the brain, and are believed to store
there permanently…compounding with exposure over time. If you would like more information on this
subject, check out “Sweet Deception” by Dr. Joseph Mercola.
The bottom line is that many people believe they are eating
healthy when they choose a food with the label “low carb,” “low fat,” or “diet.”
There are many ways to label a food “healthy”. Know that a packet of Splenda
contains 4 calories (from the manipulated sugar portion), but can be listed as
zero since if is less than 5 calories. Between the chemistry of this product and
the nutritional value, in my opinion it is better to allow yourself a little
real sugar than the alternative. We all know sugar should be limited in our
nutrition, so products like sucralose do not give us an excuse to forgo the
discipline to control cravings. My advice is to make informed decisions, and try
to eliminate sucralose as much as possible if not eliminating it completely.

Stay informed,
Rich

Dan comments on my interview on Gluten Free Diet

Rich,

I was recently watching/listening to your interview on MMA Hour in
which you discussed your nutrition, among other things.  I wanted to commend you
on trying to understand what it’s like living gluten free.  I have a 2 1/2 year
old son who is allergic to wheat (not just gluten), milk and eggs.  We as
parents don’t have any food related allergies so at first it was very difficult
to grasp just what kind of impact this would have on our son, and in the end,
us.  Although food allergies are becoming more recognized, people who aren’t
affected don’t realize just how serious they can be.  One bite of the wrong
thing could send my son into epileptic shock and possibly kill him.  It’s
amazing how much it has changed our lives and the way we look at things.  As you
mentioned it’s not just the ingredients in something that you have to be
concerned about.  The facilities where it’s produced, the machines, the
packaging, everything needs to be free of the allergen.   Things like modified
food starch, which can be derived from wheat, can be on a package label but it’s
not  required to even state that it may contain wheat.  That’s just one example,
but it really changes your life and the way you look at nutrition in general.
In the end I’m actually happy because he eats far healthier than most
Americans.

I’ve been a huge fan of yours for a long time and it’s not
just for the way you do your job in the cage, but the way you carry yourself
that’s the most impressive.  If more people tried something as life changing as
trying to go gluten free they would have a greater understanding of how
difficult it can be for those who absolutely can’t consume that particular
thing.  Most people aren’t educated and it’s great to see someone like yourself
use the fame you have to educate people.  It kills me every time I tell someone
that my son is allergic to wheat and they say, “Oh he can’t have gluten?  Well
there’s lots of gluten free products out there.”  They don’t realize that
products can be free of gluten but still contain wheat, so my son can’t have
those either.  I honestly commend you on trying to live without gluten, it’s a
tough task.  And doing it all just to further your understand of how others
might have to live on a daily basis is even more commendable.

Thank you
for everything you’re doing to try and educate people on this subject.  Good
luck with the shoulder recovery and I can’t wait to see you back in the cage
soon!!

Dan

Morning Coffee…is it a no, no?

Some people depend on their morning coffee to get them going for their day. I personally do not drink coffee, and avoid any supplements containing caffeine. It is not something I need to give me the boost for a great workout. On rare occasions, I may allow myself a caffeinated drink, if I need a pick-me-up. So how bad is your morning coffee?

Caffeine is a drug that stimulates both the nervous system and the heart. There have been studies that both, link it to high blood pressure, as well as discount the misnomer. However, it will increase blood pressure until the effects of the drug wears off…which usually takes several hours. Caffeine’s effect on the nervous system is difficulty to concentrate and often fidgetiness. It can affect the body’s absorption of minerals, particularly calcium. It also affects the absorption of prescription drugs; so double-checking with your doctor is a good idea if your caffeine consumption is high and you are taking prescription medication.

On the positive side, it will raise your basal metabolic rate causing you to burn more calories during the hours of its effect. Coffee also contains trace amounts of several vitamins. If you limit your consumption to 1 or 2 cups (8oz. each-about 200mg of caffeine total), the effect should be just the pick-me-up you are looking for, and the caffeine is basically harmless in moderation.

Here is where you may run into problems. If you decide to stop at your local coffee shop and grab a venti (20 oz.), you increase the chance of consuming excess caffeine. Lets not even bother discussing the nutritional pitfall of the cream, sugar and whipped topping for the purpose of this article. The potency of caffeine can vary from bean to bean with coffee, and brewing can affect the concentration of the caffeine as well. Your body also builds a tolerance…so careful, careful.

Finally, avoid making energy drinks a habit. Most carbonated drinks are acidic, and caffeine also creates an acidic environment in the body. If you are drinking sugar free, you are consuming artificial sweeteners as well as artificial flavors (all chemicals). Not to mention some of these energy drinks are 20 oz themselves, and the caffeine concentration per ounce is often higher than coffee. Although processing creates impurities in caffeine…caffeine is still caffeine.

Article by Rich Franlin–