Workout of the Day
The Spartan Performance Physical Fitness Test (PFT)
One round for max reps (and calories for the row) of:
2 minutes of push-ups (hand release)
2 minutes of sit-ups
1 minute of strict pull-ups (if unable to perform strict pull-ups a scaled version is allowed)
1 minute of push press (75 lbs. for men/ 50 lbs. for women)
1 minute of air squats
1 minute of rowing
No rest period between exercises
Post your scores to the Whiteboard.
“Research continues to show that higher-protein diets are beneficial for weight management, muscle recovery and health in general. It remains to be seen at which point there is diminishing returns in protein intake, but the limit clearly is not at 30 grams in a meal.”—-Tom Nikkola for Thorne FX
“Protein, fat and fiber. In combination, they will work wonders.
However, one thing to remember that when fiber rich foods, in particular, are consumed without protein or fat, blood sugar will spike. This will increase the insulin response and turn off the body’s ability to burn fat.
So, no more eating a banana for a snack. A much better option would be to have a whey protein isolate shake made with a small amount of berries and a spoonful of coconut oil. Protein, fiber and fat.“—Bob Seebohar for Thorne FX