Party Party

What can I eat to make this nauseating void go away effectively enough to have a great workout/surf session/hike later that doesn’t lack energy?

The fact is that when we drink alcohol our bodies start to deliver water to the bladder essentially taking it from other important areas such as the muscles and brain. In an effort to flush out the toxins, we are depleted from magnesium, potassium, thiamine, and good ol’ H2O.

Humans have been having hangovers for most of our evolution, so yes a lot of hangover cures are myths. Although there are many remedy theories, the main thing to remember is that the reason we feel so crappy is the lack of essential nutrients in the body. Alcohol poisons you and your body loses those nutrients all night long as it tries to push the alcohol out. And now, it’s the morning after, the damage is done, and the main focus needs to be on eating foods that will bring your body back to normal.

Step 1: Re-hydrate. Cold water might be a shock to an upset stomach so room temperature is a good way to go. Lots of people swear by Gatorade because of the sugar and electrolytes, but Coconut Water will give you sodium, magnesium, calcium, potassium and phosphorus that Gatorade tries to imitate, plus it helps remove toxins from the body. Now that you have drank your water and opened your appetite we can move to

coconut water to the rescue!

Step 2: Fruits. They’re over 85% water, full of sugars necessary for liver repair and a boost of energy. Bananas would be the best choice being that they’re rich in potassium (as we all learned in “Honey I Shrunk the Kids”), as well as magnesium, thiamine. They’re also totally easy to eat even when you’re feeling sick. Avocado is another great Hangover food since its full of what we need, but eat whatever fruit you like!

Step 3: A hearty meal. Stay away from grease and processed foods they’re only going to turn one cheat day into two. The sky is the limit with the meal you eat. If your hangover trust lays in soup, make soup. If it’s greasy food make something heavy like rice or potatoes.

Good news for non-vegans: Eggs assist liver detoxification and help counteract the effect of the toxins in your body.

eggs are sooo good and so easy to make when you're crumpled with a hangover!

If you follow these tips, you’ll find you didn’t add insult to injury. As you look through your pictures from last night, with your smart breakfast, you’ll find that sounds aren’t so alarming, the sun has become pleasant, and best of all, your stomach’s frown was turned upside down.

BUEN PROVECHO!

Imagine holding a handful of uncooked spaghetti noodles. In your hand is the bicep made up of fascicles, each individual noodle are the fasciculi. If we were to look at a cross section of a fascicule, it would be like we’re holding another handful of spaghetti, each noodle being a myofibril. Now slice that muscle fiber and once again and we’ve got another handful of noodles, each one being the myofilaments. The myofilaments are made up of contractile proteins that are actin or myosin and even though the chemistry of a muscle contraction is really interesting we’ll stop here and save the infinitely small for another time.

The composition of muscle tissue

So myofibrils are of two types: The Doers and the Feelers. When a muscle shortens (contracts) or lengthens (stretches), we mean that the extrafusal muscle fibers are shortening or lengthening, these are the Doers. Intrafusal muscle fibers, lying right beside the extrafusal fibers are the main proprioreceptors or sensory fibers, and just go along for the ride. Intrafusal myofibrils, or the Feelers are muscle spindles that go along sending information about increasing length of muscle and the rate of that change back to the Central Nervous System. Basically one moves and the other makes sure everything is happening safely, always prepared to react if it’s not. The CNS records the experience and next time around it will recruit more extrafusal myofibrils to shorten or lengthen. This is known as muscle memory.

Get the point? The same myofibrils are lengthening or shortening. Flexing or stretching…

When Muscles contract and the tension on the muscle is felt to be too much by the Intrafusal myofibrils, the brain reacts by making the overloaded muscle stretch and relax. This also occurs when a muscle lengthens past the “Feeler’s” comfort zone, the defensive reaction is for the lengthened muscle to shorten and contract. So what we’re seeing more and more is how flexibility and strength work together to protect each other from damaging the body.

Understanding how our muscles work can lead to more conscious workouts and having intelligent muscles that will keep you healthy and strong as you make your gains. The goal is to train smarter, not harder.

2. Repair phase
The body is now trying to repair the injury, but now is in quick fix mode.Repairing the injury as quickly as possibly to allow basic functioning to return.
Think of an injured animal – it can only lie hurt in a cave for so long. If the animal survives the first phase it will need to move to find water, food, and defend itself from any lurking honey badgers. Although we don’t live in caves anymore and medical attention is readily available in most countries, we’re still operating on the same biological blueprint as our ancestors. Your body wants to get you up and moving, but just at basic levels.
During the repair phase the body is using collagen tissue to fix the injury, which is a bit like the body’s version of duct tape. However, at this time the body is laying that tissue down in a haphazard fashion.
Remember! This recovery process is to only return back to basic functions. If you want to remain active and mobile, this rehab phase is critical. In my opinion, most physical therapy methods overlook the importance of preventing both atrophy (muscle loss) and flexibility of the antagonist muscles that balance and support the injured area.
Typically the repair phase lasts around two months from the end of the inflammation phase for most serious injuries.

3. Remodeling phase
Here your body wants to get back to the way it was. Problem is- that more often than not, the way it used to be isn’t good enough. At Rogue Fitness we don’t just settle for recovery. Through injury we temporarily possess a rare, powerful key to unlock a new neuromuscular connection. Why not teach the body an improved range of motion and overall synergy. This applies to the entire musculoskeletal system. Not just the injured area.

Our nutritionist have put together a list of popular restaurants in Cabarete, along with nutritional guidance on what to eat and why.

• Cafe Claro- There is a wide array of healthy and vegan options at Claro, starting with homemade breakfast.  A popular dish is Green Goddess omelette with the yolks. It comes as egg whites but don’t fear the egg yolks, as eggs yolks have all the nutrients.
• Cabarete Coffee- possibly the best tasting coffee in the DR as well as delicious smoothies, sandwiches, and wraps. They have a organic breads you can sub into most sandwiches as well. Bagels are not a healthy option and neither are croissants.
• Gorditos- One of our favorites  it’s  a family owned Tex-Mex spot  The bowl (void of tortilla) is the ideal option for a healthy meal.  The corn alternative to the amaze fried fish taco .
• Mojito Bar- Here is a place that proves that simple, high quality ingredients is all you need to make an incredible meal. All sandwhiches are served on a ciabatta but they have “pan integral” aka wheat bread. Each meal comes with a fresh sqeezed all-natural juice! Skip the mayo and know that you are having a delicious meal but the ciabatta (all-carb) sandwhich is a once a week meal or fuel for a super active day.
• Yamazato- Great sushi and other Asian dishes. Sashimi and the salads are the healthiest choices here and a non-fried sushi roll is a good option as well. Everything on the menu has great flavor. Avoid anything that says ‘tempura’ or ‘fried’ and you are safe.
• Chichigua – They have a healthy items menu, are are right here at eXteme Cabarete.  Our fitness retreats that include meals include meals form Chichigua’s home cooked items by Mama Ester.

Let’s not forget the importance of a mindful, daily practice of preparing home meals. “Prepare” doesn’t mean it has to be cooked. Here in Cabarete we have a colorful array local fruits and vegetables that can, and should be eaten in their pristine raw state.

Now that we are hungry and talking food. Let’s step inside the “classroom” and take a look at Organic Food Options

"Play"metrics class with Steph

Do this workout three times through, each exercise for 20 sec on, 10 sec off

rope either alternate each side with one foot forward (switch sides), or do two arms at once

box jumps (modification: step ups)

plate swings – don’t allow your arms to pass too far through your legs.

rip trainer resistance squat to row – lean into your heels

rip trainer double twist – make sure you really punch through all the way with your back arm

mummies – put your arms out in front of you and step quickly from one foot to the other

medicine ball plank

rip trainer bicep curls

Ballers - WOD - August 22, 2012 - TRX training system

Warmup – skipping and jumping jacks till you’re breathing heavy and you feel limber.

The workout:

Rt single twists – 30 each side

trx mtn climbers with feet in straps – 30 each side

trx single leg squats holding on to one strap – 15 each side

Dumbell lung to press with one arm holding dumbell, one leg going back into lunge – 15 each side

TRX gators – feet together – lean back and open your arms in separate directions like a gator mouth – 20 each side

rennegade rows – hold two 15 lb weights in each hand. push up, then row with one hand pulling it up towards your shoulder. keep your body in a straight plank the whole time. – 10 each side

Plank xovers – straight plank, then bring opposite knee to opposite elbow.

Ballers class - TRX pikes

The Workout: x3

Row 400m

Dumbell stepups x12 each leg

Rope (simultaneous) 20 – Chair leg lifts

TRX hip dip – 20 each

wall stit (static) 12 military press (dumbell)

sliding (burpee) crunches (on bootpads)

Rip trainer 45 degree lat pull downs

workout of the day - ballers -7:15 am class @ rogue fitness, extreme hotel

The workout: x 2:

Double RT twists 45 sec

Hip dips 20 each side

scissor lunges (free standing) 16 each leg

TRX hamstring curl –> bridge 20

rip trainer squat –> chest press / low row

box jumps – 1 minute

superman (static with swim & 20 sec plank) x5

TRX strength and conditioning class: 7:15 am at Rogue Fitness @ Extreme Hotel

What you will need:

Rowing machine

TRX rip trainer

TRX suspension trainer

Weighted rope

The Workout: (x3)

400m row machine (or 500m run)

Rope throw – 50

TRX rip trainer surfer paddles – 30 each side

TRX rowing – 20

Trip trainer backwards kayak – 30

TRX pike  - 20 (slow reps)