Nutritional Detoxification by Coach Kathleen

Nutritional Detoxification

Detoxification is a process that is constantly occurring in our bodies. Pathways for detoxification include the lungs, skin, digestive. urinary, lymph, and cardiovascular systems. Many of us associate the word “detoxification” to a weight loss-type liquid-only cleanse, which we can thank the media for. While there is some truth behind that, detoxification should be thought of as an internal cleansing process that allows the body to heal and repair itself. Knowing that toxins are stored in body fat, once we mobilize and rid the body of toxins, we are more likely to see a reduction in body fat stores as they are no longer needed to house those toxins. 

Before diving into methods of detoxification. It’s important to understand that we must properly prepare our bodies for the extra work they will be doing to detoxify more than our daily amount. Organs like our liver, kidneys, digestive tract and skin must be working efficiently in order to handle an excess toxin load. If we begin to overload these organs and systems while they are already congested and backed up, we will cause more harm, re-toxifying the body to an even greater extent. Therefore focusing on improving digestion by eating in a parasympathetic state, supporting optimal stomach acid production, and eating balanced meals that support blood sugar balance are crucial to address before considering a nutritional detox. 

There are many ways of helping our body detoxify but let’s not forget that this is a naturally occurring process, and drinking nothing but green juice for a week isn’t necessarily the best or only way to do it. We can begin the process by simply eliminating exposure to toxins like alcohol, chemicals, pesticides, and processed foods. This alone will lessen the daily toxin burden on the body and allow it to tap into stored fat and start detoxifying internally. We can then implement helpful detox methods like fasting, which allows the body time to “clean up” our body because it isn’t constantly spending energy on digesting our food. Spending time in a sauna will help flush toxins through our skin. Dry brushing and bouncing exercises (like jumping rope!) encourage lymphatic flow, increasing movement of internal particles and moving them through our bodies faster. Other, slightly more invasie detoxification strategies, include things like enemas and colonics to cleanse the colon, and are extremely beneficial for those that struggle with daily elimination. 

Whichever method we choose to help detoxify our bodies, let’s be aware that this process requires a lot of nutritional support. Making sure our bodies detox systems are working optimally throughout the duration of this process will ensure the best results. It’s important to maintain a nutrient dense diet full of healthy carbohydrates, protein, and fat, as well as ample amounts of mineral rich water and colorful fruits and vegetables to provide all the necessary vitamins. Recall that vitamins and minerals serve as important cofactors to absorbing and utilizing macronutrients, and our detox organs need these nutrients in order to work effectively. This is a great process to consider doing once or twice a year in order to clear our any toxic roadblocks we may have that are keeping us from being the healthiest version of ourselves. 

Source: Nutritional Therapy Association: https://nutritionaltherapy.com/

The Hound and The Mountain Team Competition

CrossFit TILT’s The Hound and The Mountain Team Competition

What: Same Sex Team of 2 Competition (RX and Scaled Divisions)
When: ‪Saturday, June 1st – 8am‬ start
Where: CrossFit TILT II | ‪31 Union Ave, Sudbury, MA 01776‬
Registration Fee: $150/team
Workouts: 3 events with 1 Floater and 1 Final
*Stay tune for workout announcements!
Click HERE to sign-up.

Standards
RX
Clean and Jerk – 155/105#
Snatch – 115/80#
Deadlift – 275/185#
Chest to Bar Pull-ups
Toes to Bar
Double unders
Wall Ball 20/14#

SCALED
Clean and Jerk – 95/65#
Snatch – 75/55#
Deadlift – 135/95#
Knees to Waist/AbMat Sit-ups
Single Unders
Wall Balls 14/10#

If you have any questions feel free to reach out to Brian at brian@crossfittilt.com.

NEW Legends Class (60+ years old)

Legends Class

Who: 60+ years and older
When: Monday/Wednesday 10:45am-11:30am (Starts April 22nd)
Where: 31 Union Avenue, Sudbury, MA
What: Introducing the TILT Legends Class! This new class is designed for clients 60 years and older who have minimal workout experience, but would like to get in shape and have some fun!

The Legends Class will focus on movements that most people do every day!

You may not realize it, but many of the movements you do in your daily life are versions of exercises we train at TILT. For instance, when you pick something off the ground, you deadlift; when you go from standing to seated and stand again, you squat; and when you put something away over your head, you are pressing.

If you are interested in signing up or are looking for more information, please email Brian at brian@crossfittilt.com.

NEW Kids Fitness Class (ages 4-6)

We are so excited to announce our NEW Kids Fitness Class (ages 4-6) beginning April 9th!

Who: Children ages 4-6 years old
When: Tuesday/Thursday 4:00-4:45pm beginning April 9th
*April Vacation Week Classes: April 16th-19th @ 11:00am-11:45am (4 classes)
Where: 31 Union Avenue, Sudbury, MA
Cost: $99/month (second child 50% off), $160 class pack (10 classes), or $20/class
What: The CrossFit TILT II Kids’ Fitness program is designed to develop the body awareness and physical capabilities of young athletes between the ages of 4-6 years old. We focus on promoting fitness in a positive learning environment. We incorporate games, relays, obstacle courses, and many more activities to encourage social interactions and a fun environment. Our classes are safe and effective for children of all levels and fitness backgrounds.

If you are interested in signing your child up, or are looking for more information, please email Brian at brian@crossfittilt.com

Cardiovascular Health

Cardiovascular Health

The cardiovascular system is made up of the heart, blood and blood vessels. The heart,
as we know, is the pump, and our blood is confined to blood vessels which travel throughout our
body and the chambers of the heart. The health of our heart directly reflects the health of our
body, which means that cardiovascular issues are a consequence of a weak foundation. As we
have learned the previous weeks, foundational health systems include our digestion, blood
sugar regulation, mineral and fatty acid needs, and hydration.

Historically we hypothesized that dietary fats were the culprit of an increase in deaths
caused by heart disease. This was based on one very flawed study that could easily correlate
the same deaths to factors like increases cigarette sales and sugar consumption. Since the
original “diet-heart hypothesis” in the 1950’s, scientists have conducted countless studies on the
subject, one (close to home) was the Framingham Heart Study, which concluded that the more
saturated fat, cholesterol and calories one ate, the lower their serum cholesterol was, and the
less they weighed. This group of people was also the most active. So what is to blame for heart
disease?

Heart disease is a processed food disease. A diet filled with properly-prepared, nutrient
dense foods is the best way to protect your body from cardiovascular issues. “Good” fats like
cold-pressed oils (Fish, Flax, etc.) supply us with essential fatty acids which are the hearts’
preferred source of energy. Foods rich in minerals like magnesium and calcium are necessary
for the contraction and relaxation of the heart. An imbalance in minerals can be to blame for
symptoms like irregular heart beats. Proper digestion ensures that we are actually absorbing
these nutrients. Finally, blood sugar balance is important to regulate the production of insulin. If
insulin becomes too high (insulin resistance), our cells cannot absorb minerals efficiently.

When it comes to the health of our heart, we can manage our risk for cardiovascular
issues by making the right dietary and lifestyle choices. Avoiding processed foods,
hydrogenated oils, and managing factors that cause inflammation such as stress, will promote a
healthy cardiovascular system. As people who move and sweat regularly (often quite intensely),
we are prone to run through not only calories but also electrolytes (minerals) and water faster
than sedentary people. If we have pre-existing conditions or are on medications that deplete
nutrients as well, this can put us at a higher risk for issues if we don’t take into account how we
are replenishing these nutrient stores. As a community, being aware and supportive of healthy
decisions will make us stronger, healthier and allow us to work out at a higher intensity safely.

Immune System by Coach Kathleen

Immune System

Our immune system works vigilantly to address underlying causes of inflammation and keep our bodies in homeostasis. Causes of inflammation range from free radicals, which can be caused by over exercising, poor energy production, glycation (protein molecules coated in sugar), pesticides, chemicals, radiation, cigarette smoke and other environmental factors. In order to keep this system happy we need to support it with a range of antioxidants that neutralize free radicals and strengthen our defense system. This includes physical barriers like our gut lining, innate and adaptive defenses (types of white blood cells). 

Food particles that aren’t sufficiently broken down upon entering the small intestine can cause a plethora of damage to our mucosal lining. Ever heard of the term “leaky gut”? I can imagine we all know what this looks like, but what happens in your body is the food particles that aren’t broken down into their molecular components begin to break through the mucosal lining in the small intestine. They then leak out into our body in places they aren’t intended on being and our bodies protection system beings attacking them as intruders. This is called an autoimmune attack, which is an example of dysfunction in the digestive system causing inflammation due to a poorly functioning physical barrier in the small intestine. 

Our lymphatic system is the headquarters of our adaptive defense system. The primary organs in this system are our bone marrow and thymus. Bone marrow is where new blood cells and immune cells are created, and the thymus is the “school” that teaches our immune cells what to protect us against (our own personal military!). Our innate immunity is our bodies own ability to recognize molecules that are supposed to be here, flagging molecules that don’t fit that description. This is where we run into issues with processed foods and vitamins that are bound to fillers, dyes and other constituents that are foreign to our body. 

Our immune systems are highly intelligent and when out of balance, can provoke a variety of symptoms and diseases. In order to support out immune system we need to be more in tune to factors like food sensitivities, toxins, and an overflow of stress. Eating foods that are rich in micronutrients like a colorful variety of fruits and vegetables will provide us with antioxidants to mitigate free radical damage. If our immunity is already somewhat impaired, we could benefit from more gut healing nutrients like the amino acid glutamine which can be found in bone broth and collagen. Carbohydrates and glucose are also necessary nutrients to support the production of immune cells. 

The biggest take home in supporting our immune system and managing inflammation is being aware of how our body is responding. If we notice reactions such as bloating or gas after eating, headaches, joint pain, sinus congestion, skin irritation or brain fog, we could be experiencing an immune reaction from something we’ve been exposed to. Keeping track of these reactions, we can begin to pinpoint and narrow down possible irritants. We can then mindfully test these variables and note whether their elimination results in less pain, and inflammation, or not. Healthy immune function is imperative to warding off the nursing home. We can capitalize on the benefits of being more in tune with how our bodies are responding to our nutrition and lifestyle in order to support a healthy immune system, and continue on our path to being fit for life. 

Bulletproof Back Seminar – Sunday 3/24

Bulletproof Back Seminar

When: Sunday, March 24th at 9:30am
Where: CrossFit TILT II (31 Union Avenue, Sudbury)
For Who: Everyone!!
Cost: FREE!

CrossFit TILT II is proud to host Andrew Millett to speak about core and low back strength, stability, and mobility. His seminar is designed to help keep athletes healthy and for them to continue to workout safely. He will discuss the anatomy of the low back, how to prevent injuries, ways to help improve and maintain a healthy back for lifting and training, and will bring athletes through various mobility, stability, and strength exercises.

Andrew Millett MSPT, SFMA, CSCS is a sports orthopedic physical therapist with a background in Strength and Conditioning.  He is the owner of Move Strong Physical Therapy, LLC.  His practice uses a combination of manual therapy (dry needling, soft tissue mobilization, etc.), exercise, and strength training to help athletes of all ages and abilities move and feel better.  He has worked with athletes ranging from middle school age up to the professional and Olympic ranks.

If you have any questions, feel free to reach out to Brian at brian@crossfittilt.com

19.5 Friday Night Lights + After Party!

19.5 Friday Night Lights + After Party!

When: Friday, March 22nd @ 5:30pm
Where: CrossFit TILT II + After Party @ Stephen Anthony’s (999 Boston Post Rd E, Marlboro)
Who: All CrossFit TILT Members!

On Friday March 22nd, Halle’s Hometeam for SMILE Mass will be hosting Friday Night Lights 19.5 and the AFTER PARTY!

During Friday Night Lights, Halle’s Hometeam will be DJing, serving up a signature cocktail, and selling raffle tickets. The fun continues after at Stephen Anthony’s in Marlborough (just 7 minutes from the gym) where there will be passed apps and a cash bar.

Charles River Insurance (where CF TILT members Jeannette Brooks and Alex Jones are insurance agents) will match all donations, including raffle ticket sales up to $1500. Charles River Insurance offers home, auto, life and business insurance.

Halle’s Hometeam is raising $14,400 for SMILE Mass by running the Ragnar Relay from Hull, MA to Provicetown May 10th and May 11th. The team consists of: Shonda Morris, Emily May, Fairlee Fabrett, Coach Erin, Josh Ward, Liza Duddy, Rodrigo DeAzevedo, and Jenn Hooper. They will run 200 miles as a team of 12. If you are interested in donating to the SMILE Mass team, you can donate HERE.

They run to raise for SMILE Mass in honor of Halle. Halle and her mom Jamie are both members of CrossFit TILT! Halle was born January 2nd of 2015 with an undiagnosed genetic condition. She has some developmental delays, but she has come so far! She had her feeding tube removed over the summer and even enjoyed the kids’ fitness class over February break at TILT!

SMILE Mass (small miracles in life exist) is a non-profit dedicated to making memories for families raising children and/or adults with disability. They have donated hundreds of beach wheelchairs to beaches all across New England and recently purchased a fully accessible cape house so families can go on vacation more easily. They also have a running stroller loaner program and plan adaptive ski and swim trips, and have built several accessible playgrounds.

Halle at CF TILT’s Kids’ Class!

Hormones by Coach Kathleen

Hormones

As active human beings, we devote a lot of time and effort to making sure we get in our time at the gym, in between running from place to place, being super-mom and dad, and trying to maintain some level of social life and sanity. While our hormones or endocrine system may not be the first thing we think about when find ourselves hitting a plateau in training or life, they may be the underlying cause. The endocrine system is comprised of 9 organs and glands ranging from our brain, to our adipose (fat) tissue and our adrenals. These glands produce hormones and send messages to other glands and organs all over our bodies.

This system helps regulate metabolism and energy production, contraction of muscles, immune system activities, controls growth and development and most obviously, governs the operation of our reproductive system. While men and women certainly have a different ratio of hormones, being off balance in any way can lead to weight gain, inability to create and retain muscle mass, mood swings, and an overall lack of energy. Some of the factors that can cause a cascade of negative effects leading to a poorly functioning endocrine system are stress, toxins, poor diet and digestion, blood sugar imbalances, mineral and essential fatty acid deficiencies, and dehydration. 

When we’ve talked about things being related, you can see how this system in particular really puts that into perspective! This may seem like an overwhelming thing to fix, but if we start by addressing the things we can control like what we choose to eat and the easy ways we can support our digestion to make sure we are absorbing those nutrients, we will be off to a great start. Hormones are also made from essential fatty acids, so by making sure you are getting in those healthy fats daily will support the production of these powerful messengers and regulators. The super cool thing about the body is that it’s made to repair and heal itself! Small steps often pay off in large dividends, even though we might not be able to see what’s happening inside of us, we can take note of the positive effects externally by tracking things like our performance at the gym. 

Stay tuned for this week’s video where we will discuss where we find common toxins in everyday products that throw our hormones off balance, and nutrients that can help counter these effects!

Blood Sugar Regulation by Coach Kathleen

Blood Sugar Regulation

All aspects of human physiology are affected by blood sugar regulation. Mic drop, see you guys next week! Just kidding, but in all honesty blood sugar is probably my favorite subject to talk about for that very reason. We can improve our energy production and balance, hormonal balance, mood, cognitive function and memory simply by optimizing this system. Of course nothing worthwhile is ever all that “simple”.  However, if we ignore imbalances in our blood sugar we will fail to achieve optimal health and instead be faced with erratic energy output, glycation and oxidative stress.

As human beings, we need to be able to think, move, digest, stay warm, rebuild, detoxify and rest, all requiring energy to do so. This energy comes from converting the macronutrients we eat into ATP (Adenosine Triphosphate). All three macronutrients are important to creating cellular structures, which is why a balance of nutrient-dense foods is so important. When it comes to fueling your metabolism, carbohydrates are like “kindling” on the fire. We burn through them fast and need to replenish them often. Fats are like “logs” that burn slow and sustain us throughout the day. Fats also have a much more vast storage system for energy than carbohydrates, the trick is being able to effectively tap into this system, which requires low levels of circulating insulin.

These days, with the accessibility of processed foods we can easily raise our blood sugar to levels that lead to metabolic issues without even realizing it. While some processed foods may be labeled as “fortified” and “enriched” with nutrients, they are also likely laced with high amounts of added sugars. One cup of Raisin Bran, for example, has 19 grams of sugar, which is shocking only until you also realize that most protein bars have between 11-18 grams of sugar as well (which is more than 3 Oreos!). This high dose of sugar shocks the bloodstream and causes an insulin spike, as a cascade of hormones quickly start transporting glucose (sugar) to where it can be used or stored. Once we’ve burned through this quick fuel, we are left feeling ravenous and starving again, in need of another quick sugar (or caffeine) fix to get our blood sugar back up. This constant rollercoaster eventually leads to insulin resistance, as the sugar storage units become full, and insulin loses effectiveness.

If we can hop off of this rollercoaster and find a nice lazy river to rebalance and re-energize, our bodies will regain metabolic flexibility, which means they will be able to convert back to burning both fats and carbohydrates for fuel. We can do this in a number of ways but the easiest way to begin is by cutting out processed foods and added sugars. Even fake sugars elicit a blood sugar response in the brain! Secondly, adding in healthy fats like fish oil, coconut oil, cold-pressed olive oil and pastured animal fats like butter and ghee will provide our bodies with the kinds of fats that are easily converted into energy. Lastly lowering the amount of simple carbohydrates we consume for a period of time will keep the body in a more optimal blood sugar range throughout the day, leaving the afternoon energy crashes in the past.

This metabolic flexibility provides efficient metabolism of all three macronutrients, consistent energy levels and reduced cravings throughout the day, and the ability to tap into stored energy in glycogen and adipose(fat) tissue to fuel function of the body. Maintaining this system not only allows us to put in more work in the gym, but also will support our daily workload, relationships and sleep quality, so think twice before you grab that box of cereal!

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