Tag Archives: healthy-living

Rest Day 8/19: Where do you get iron? Are you getting enough?

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Rest Day 8/19:

Where do you get iron?  Are you getting enough?

Below is an excerpt from Wicked Good Nutrition’s Alex Black on something we all need.  Get Some!

Iron is an essential nutrient with important functions in the body. Yet despite the fact that many cereals and grain are fortified with iron, iron deficiency anemia is a relatively common problem among athletes, especially females and teens. According to the National Health and Nutrition Examination Survey (NHANES), 9% of adolescent and adult women have iron deficiency anemia. In addition, a small study in the<em “mso-bidi-font-style:=””>Journal of the American Dietetic Association from 2005 found that 36% of recreational female athletes (and 6% of male athletes) were iron deficient. In this post I’ll explain what Iron does, how much of it you need, and why you need it. I’ll also leave you with a delicious recipe for grilled apples, which go great alongside iron -rich foods like steak and pork.

… Check it out here …

Rest Day 8/9: What’s keeping you from rowing or eating well? Share!

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Rest Day 8/9:

What’s keeping you from rowing or eating well?

We all have excuses for not being our absolute best.  What’s yours?  How can you do better, row more, and eat healthier?  Below is a great post from Alex Black of Wicked Good Nutrition on what can go wrong with diets and what you can do to avoid pitfalls.  Think about your experiences with food and how you might do better in the future.

OK, I’m not really going to tell you HOW to fail, but I will talk about a few ways you might have in the past, and how you can fix it. This may surprise a few people, but you can be overweight or at your ideal weight on any diet. I have seen a vegan patient who was very obese, while on the other hand a professor in Kansas lost 27 pounds eating nothing but Twinkies, Oreos, Doritos, and sugary cereal. While I don’t recommend this “Twinkie diet” – professor Haub was doing it to make a point about energy balance – I will say that maintaining a healthy weight and getting the best performance out of your body is based on many factors. Research has shown a variety of eating patterns including the Mediterranean diet, Paleolithic diet, and low-fat diets can help people lose weight and improve health markers like cholesterol and blood sugar. No matter what type of nutrition plan you follow, there are a few key things that will help you maintain optimal weight and perform at your best. In this post, I’ll talk about some of the common mistakes people make, and how you can fix them.

…Read More Here…

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Rowing WOD 8/8: Shuttle Run Pyramid (30min Cap) – Post Time or Levels Completed

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Rowing WOD 8/8:

Shuttle Run Pyramid  (30 Minute Cap)

1,250m Row – 6 shuttles       

1,000m Row – 4 shuttles      

750m Row – 3 shuttles         

500m Row – 2 shuttles       

250m Row – 1 shuttle

The beauty of Rowing lies in the opportunity to push yourself as an individual and as part of a team.  Today’s workout is a shuttle run pyramid and a good example of how training with a partner can take your effort and performance to the next level.  If you don’t have a training partner you can still do this workout, but it would be a lot more fun to grab someone from the gym and show them what rowing is all about.

One partner will start on the rower and one will start on the run.  The rower completes the noted distance while the partner sprints the noted number of shuttle/wind sprints.  For the run, designate a starting line and then setup three cones at 10m, 20m, and 30m.  One shuttle run will be down and back three times to a different cone each time; in other words – touch the 10 and run back, touch the 20 and back, touch the 30 and back.  The partner that finishes each round first gets time to rest!

Post Time or Levels Completed to comments.

Rowing WOD Demo with Renegade Rowing

Rest Day 8/5: Are brown eggs healthier than white eggs?

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Rest Day 8/5:

Are brown eggs healthier than white eggs?

Checkout this awesome post on Nutrition Myths and Facts from Alex Black of Wicked Good Nutrition!

There’s a lot of crazy nutrition information out there, and the internet especially is full of contradicting claims about food, nutrition, and health. It can get confusing. This week I’m going to debunk a few nutrition myths regarding diet soda, meat, protein, and sugar, and provide you with a delicious, not to be missed paleo fried green tomato recipe.So, can you guess if these statements are myth or fact? Scroll down past the adorable dog for the answers and explanations!

1. Brown eggs are healthier than white eggs
2. Simple sugar should always be avoided
3. Diet soda is harmless because it is calorie free
4. Red meat is good for you and can be part of a well-balanced diet
5. More protein = bigger muscles

Rest Day 8/2: What’s your go to hamstring stretch? Do it!

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Rest Day 8/2:

What’s your go to hamstring stretch?  Do it!

Our ability to sit up and maintain a solid core through the stroke has a lot to do with our hamstring flexibility.  Use today as an opportunity to stretch out those hamstrings, increase your flexibility, and watch the best rowers in the world compete at the Olympics in London!

Share your favorite hamstring stretch!