In honor of #BreastCancerAwareness Month, we have launched our Hope Blend 💖☕️ 100% of the proceeds from this blend will be donated to the @mayoclinic. You can purchase these bags now through the end of the month! Mahalo for your support 🙏🏼🎀 #BreastCancer#Hope#Strength
Weekend Mantra 🙏🏻 Thank you to everyone who joined us for our inaugural PP Wellness Panel and for being a part of something special. If we learnt anything from our wellness experts this week, it's to make sure we put our health and our wellbeing first ☝🏻️ This weekend, we're going to create daily habits fill up our tank so that we have the energy and vitality to give back to your family, husband, children, boss and friends 💕
Last heavy deadlift day! Couple doubles at 615 and a single at 655. Technically a lifetime PR. CNS is fried for sure, so I’m shutting it down early. See how it impacts my meet. Now to deload next week then it’s show time. .
You will never have this day again • so better make it count. .
Drop in for a session of Phuket Cleanse's Muay Thai Cardio (9AM) and/or Muay Thai Skills (4:30PM) group training this weekend for a fun and engaging workout good your body, mind, and spirit!
Let me get real for a minute.
A) this is from 4 years ago (I'm in a healthy relationship now 💜😊)
B) The messages are blue because my iPad was being used by my ex to send imessages to my iPhone & the screenshots are from the iPad.
C) I wanted to share the picture of my beaten up, eyes swollen shut, face. But. It STILL is too hard for me to share, so I can't.
The messages show enough for anyone to see how brutal domestic violence can get. For October, I'm sharing part of my LONG story of DV to spread awareness.
If you or someone you know needs help leaving, please don't hesitate to seek help.💜
-Coach Col’s Weekend Training Tip-
WARM WEATHER TRAINING
Part 1- HYDRATION
As the weather warms up, there are a few simple things to help you through your workout. Whether you train outdoors or in a gym you need to consider HYDRATION.
1. ELECTROLYTES: Electrolytes must be in correct concentration in your body to maintain muscle contraction, neural activity and fluid balance. Your kidney works hard to keep the electrolyte balance correct. During heavy sweating we lose, mostly, sodium and chloride, but also smaller amounts of potassium, magnesium and calcium.
2. SYMPTOMS: As you sweat and ‘feel the heat’ you may notice some negative symptoms that could be a sign of dehydration. Things like muscle cramps, unusual fatigue, dizziness, nausea or irregular heart beat. Often this is due to electrolyte losses. Listen to your body!
3. WHAT TO DO:
a) Never start a workout thirsty.
b) If you anticipate a heavy sweat have a salty snack beforehand
c) water is good but won’t replace electrolytes, so have a sports drink or gel with electrolytes and carbs like Gatorade.
d) if you’ve had a long, heavy sweat sesh then add some snacks with electrolytes like nuts, bananas, spinach, dairy (including protein shakes), fish or protein bars after you train.
Be smart about your hydration and look for signs you need to replace electrolytes.
Get into The Pit this week for group PT, solo PT or Fat Blasters. And have a great weekend!!!
Did you know rope climbing is one of the oldest forms of physical fitness training? Rope climbing builds strength with nothing but pure body weight. All your major muscle groups will be working when climbing, with a little more focus on the arms, shoulders and back. It is also excellent to build up that grip strength. And I've written on the importance of grip strength in law enforcement in the past.
In this video, @thatgeardude is crushing it in full gear. Dude is a beast. Go check him out and show some love. Good shit @thatgeardude
⚫️Backwards walking loaded carries⚫️For each style of loaded carry I do, I'll take a trip forwards then immediately backwards for the set. Been doing this method for a year. The results in terms of the carry over to other areas has been unreal. Strength takes times & patience.
Think of a multivitamin as a little insurance policy to help protect your body against the vitamin and mineral shortfalls that can occur even in diets that are rich in healthy foods. By gifting your body with a multi, you’ll also be optimizing cellular function, which helps make all your systems work consistently at their peak, instead of sputtering through the day
2. VITAMIN D3
Vitamin D plays an essential role in the making of hundreds of disease-preventing proteins and enzymes, and affecting more than 2,000 genes in the body. It enhances muscle strength, builds bone, has anti-inflammatory and anti-cancer effects and bolsters the immune system. It’s virtually impossible to get adequate amounts of vitamin D from food, so you have to get it from supplements and sun exposure
3. FISH OILS
Fish oil supplements are rich in the essential omega-3 fatty acids EPA and DHA, which are vital to good health. They support your body’s ability to prevent chronic diseases and help protect it against inflammation. They also promote a stronger immune system; cardiovascular, joint and vision health; strengthen skin, hair, and nails; and enhance nutrient absorption, metabolic function as well as attention, mood and memory skills
Probiotics are the naturally occurring “good” bacteria that live in your gut and play a significant role in your total wellness. When you’re healthy, your intestinal tract hosts a battalion of more than 100 trillion friendly bacteria, who spend their days aiding digestion, boosting your immune system and consuming bad bacteria. They manufacture key nutrients and limit the growth of yeast and unhealthy bacteria
Magnesium is the most important mineral for your body. More than 350 enzymatic functions require it. Those functions regulate everything from metabolism and sleep cycles to blood pressure. With sufficient magnesium, research shows, you may help prevent problems — cardiovascular disease, type 2 diabetes, osteoporosis, and migraine headaches — and alleviate existing ones, such as muscle aches, insomnia, and anxiety