GROUP WARMUP
3 sets -
:30 ski-erg
5 barbell hinges -> deadlifts
5 beat swings -> pull-ups
5 wall-ball squats -> wall-balls
TEST
21-15-9 reps of:
Ski-erg calories (women ski calories: 17-12-7)
Wall-balls 20/14' M55+ 20/10
Directly into, or at 8:00 mark,
9-12-15 reps of:
Deadlift 135/95; M55+105/65
Pull-ups
*17 minute total time cap
*heats of 7 every 8-9 minutes
ALTERNATE TEST
15-12-9
Ski-erg Calorie
Wall-ball squat
Directly into, or at 8:00 mark,
6-9-12
Deadlift
Ring Row
MOBILITY
1:00 saddle stretch
1:00 box stretch
Topic 6: What Are You Putting ON Your Body?
Disclaimer: This week, I am focusing on a different health-related topic each day. These are issues that I personally find important. I will give you the “why” and then some solutions and tips for improvement. Keep in mind that no one is perfect, but if you can incorporate some of these tips into your life, it may result in better health. Lastly, these posts are not meant to be diagnoses or medical advice.
Many of the topics this week center around what you put into your body. Many of us are already on top of this with optimal diets. But, what about the things you put ON your body, like cosmetics and other body and beauty products? Think about this: your skin is the body’s largest organ, so what you put ON it gets absorbed INTO it.
Parabans are synthetic preservatives added to things like shampoos, conditioners, lotions, and cleansers. They allow cosmetics to survive for years and the FDA doesn’t have special rules for parabens in cosmetics. According to Mercola.com, the body can absorb as much as five pounds of cosmetic chemicals every year. Parabens can mimic hormones in the body and disrupt functions of the endocrine system. Some studies point to a possible link to an increase in breast cancer, early puberty, and decreased sperm levels. It’s also important to note that some studies negate this but, in my opinion, I’d rather veer on the side of safe and natural.
There is a plethora of paraben-free shampoos, cleansers, and make-up on the market. Sephora.com has a “clean” designation now where you can search for naturally-based products. Thrivemarket.com only carries natural products and I get most of my bath products there (shave cream, body wash, etc.). Target has a “natural beauty” section. And the brand, Beauty Counter, is wildly-popular. Ingrid Hernandez sells Mary Kay and they are offering a botanical line now, so ask her more about it. Hacking your personal products is pretty easy!
Beyond parabens, make-up can contain artificial dyes, so that’s another reason to go green. Also, if you have a product you love and it's not natural, don't stress. Find things you're willing to change in order to minimize damage. For instance, I do facials and chemical peels during the year and they work! So, I make sure my daily products are as natural as possible.
Many deodorants contain aluminum, which we discussed in yesterday’s post, so opt for the wide variety of natural deodorants on the market. If one doesn’t work for you, another may, so a lot of times it’s an issue of trial and error. I use the Lather & Co. brand we sell at the gym.
Some toothpaste contains nitrates and chemicals, but more and more natural brands are being introduced. They won’t lather like the big brands but contain natural alternatives that get your teeth clean and white. They just take a little getting used to.
Lastly, cleaning products can contain harmful chemicals, but there are lots of other options on the market (unfortunately they do cost more). Dr. Bronner's and Honest are just a few and are easy to find. Again, I get most of mine from Thrivemarket.com.
Again, I am not telling you to throw everything away, but when you get to the bottom of a product, you may consider replacing it with something more naturally derived.
This is our last installment of "life hacks" and I hope you enjoyed them and learned something. If you missed anything, just peruse all the posts this week.
