THE MILLET BREAKFAST BOWL: FEEL LEAN AND LIGHT WITH MORE ENERGY

Many grains cause problems for people, whether or not that’s because of a food intolerance to them or something else I won’t get into (I do recommend reading Dr. Perlmutter’s stuff on this though) , but I can tell you personally that I like oatmeal but often feel either slightly bloated (even if it is gluten free), mildly tired after eating it, and just not as lean in the midsection but rather smooth as if I’m holding water there.

My girlfriend has a bachelors degree in nutrition and stays in academia to stay with the latest research and simply to continue to get better and she also has some health issues due to mold, an old birth control med that got pulled from the market, and from a high dosage of prednisone that messed her up pretty bad. Because of these issues, she gets quite a bit of side effects from a lot of foods. One person my girlfriend has taken some advice from is Donna Gates and she has said that millet doesn’t cause the problems that most grains cause and people with gut issues or auto-immune issues tolerate it well. I had never had this before and knew next to nothing about it. All I knew was that I liked the “millet breakfast bowl” as far as taste went and that it didn’t bloat me like oats and I feel light on it with energy as opposed to making me feel drowsy or tired.

I did some research and found this out:
Millet is not actually a grain but a seed.
It’s full of nutrients such as:
Magnesium
Calcium
Manganese
Tryptophan
Phosphorus
Fiber
B vitamins
Antioxidants

According to Donna Gates @ Body Ecology.com
Does not feed pathogenic yeast (candida).
Acts as a prebiotic to feed important microflora in your inner ecosystem.
Provides serotonin to calm and soothe your moods (excellent meal to eat at night for improved sleep quality).
Helps hydrate your colon to keep you regular from the good fiber.
Digests easily.

Here’s one of the recipes/ingredients to the millet breakfast bow.

Millet 3/4 cup (we use Bob Red Mills most of the time)
sea salt
cinnamon
dried apricots (or other approved dried fruits)
coconut milk
blueberries
butter ( I like Kerry Gold)
chopped macadamia nuts

I highly recommend trying this and bet you will like it and feel good on it just like I do.

HIGH RESISTANCE INTERVALS: GREAT FOR CONDITIONING AND FAT LOSS

I first learned about High Resistance Intervals (HRI) from Joel Jamieson and his Bioforce HRV course and later Bioforce Conditioning Coach certification, which I took. To be honest, I wasn’t very versed in the conditioning side of the title “strength and conditioning coach”. I tended to be much more on the strength side as the coach that was my main and initial influence had a bias towards. I knew a bit about the different energy systems with an idea on how to train them when it came to work– to- rest ratios. I had little to no knowledge of how many variables and possibilities there were and no real-world application or experience doing them myself or having clients do them, just knowledge from books. With that being said, I believe knowledge from books is great, but real-world experience trumps it by far. One of the many methods of conditioning I’ve been using here at USI is High Resistance Intervals. This method requires an all-out effort for about 10-12 seconds with high resistance followed by a rest until your heart rate lowers back between 130-140 beats per minute. One exercise this works very well with are hill sprints. I have an S-Drive Performance Treadmill made by Matrix Fitness. This treadmill is self-powered and doesn’t have a motor; you are responsible for powering it through full hip extension (traditional motor-based treadmills you are not responsible for hip extension since the motor moves the belt you’re on. This is nothing like running outside). You can also increase the resistance to simulate running up a hill. This is my go-to exercise for training HRI. The high resistance is very important so that you’re tapping into your fast twitch fibers and increasing their endurance capacity. The data I like to collect to see progress with this method is how long it takes for your heart rate to lower back to 130-140 bpm. We use a Polar Heart Rate sensor to measure this. For example, if someone first starts using this method maybe it takes around 90 seconds. As they get better conditioned that time should decrease. I have people ranging from 45 seconds up to 2-minutes. You have to have a good aerobic foundation to get the most benefit from this method. If you don’t, it will take longer to get your heart rate back down. One person, in particular, I’m going to have him do more Escalating Density Training to improve his aerobic base. I’ll talk about EDT in a future post soon (it’s my favorite method to improve your aerobic base done with weights as opposed to more traditional methods such as jogging). Outside of great nutrition, sleep, and stress management, sprints are one of the best methods for fat loss. If done for the appropriate duration and with the proper amount of rest between reps or rounds, the EPOC you will elicit is pretty substantial. EPOC stands for Excess Post Exercise Oxygen Consumption. This basically means you’ve caused a lot of metabolic disturbance and as an effort for your body to get back to its norm through homeostasis, you will burn a tremendous amount of calories, hence the fat loss. If your a man and you want to look like Brad Pitt from Fight Club I highly recommend you get sprints in your program.