Flavored waters are commercially manufactured beverages consisting of water, with some brands utilizing soda water as base. These have a range of flavoring agents and sweeteners added in them, and may also be fortified with nutrients or contain electrolytes and energy-boosting caffeine. Marketed as wholesome drinks, commercial flavored waters are not in any way healthier than soda and energy drinks and should be avoided at all costs.
Read further and discover more about the negative effects of flavored waters and why the Superhuman Food Pyramid recommends you avoid this source of hydration to help in your quest to Become Superhuman.
If you are like most endurance athletes, you are probably not doing much or any strength training.
As an endurance athlete, I understand that you would rather be out running or cycling then lifting weights in the gym. It has also been my experience, over 20 years as a Sports Chiropractor and over 12 years as a coach, that many endurance athletes are not exactly sure about what type of strength training they should be doing.
Of course there are thousands of different types of exercises, repetition and set variations which is why I also suggest working with a coach so you will know what is best for you.
However, the workouts below are a great place to start. These sessions are short but very effective and you will get the most “bang for your buck” so that you can get your strength training in and still have time to go for your runs or rides.
So, let’s get right to it. In order to make strength gains, you are going to lift three times a week. Once you have gained strength, you can back off to once a week to maintain those gains. This program below would be great to do in the off-season or in the early-in-your-build season.
You are going to do a combination of heavy lifts and high intensity body weight exercises and you are going to do them three day a week with one day of rest in between.
On the heavy lifts we are going to do what is called Strong Lifts 5×5. You do 5 sets of 5 reps, The key here is to lift HEAVY. If you can do 5 sets of 5 reps at a specific weight, increase the weight the next time you do the workout. If you can not do 5 sets of 5 reps., keep the weight the same until you can do 5 sets of 5 reps. Rest 1 to 2 minutes between sets.
For example: On set 1 you do 5 reps, set 2, 5 reps, set 3, 5 reps, but on set 4 you can only do 3 reps and on set 5 you can only do 1 rep. Keep the weight the same until you can complete 5 sets of 5 reps.
Please make sure you have someone who is experienced with these exercises show you the proper form. You are lifting heavy and we don’t want you to get hurt. Also, if you have any injuries make sure you talk with your sports chiropractor or physical therapist before trying these exercises.
Workout 1)
Heavy Lifts: 5 sets of 5 reps.
Dumbbell chest press
Dumbbell overhead press
Squats
Dumbbell chest press
Dumbbell overhead press
Squats
High Intensity Body Weight Exercises: 20 seconds of exercise, 10 seconds rest, repeat 10 times.
Burpees
Workout 2)
Heavy Lifts: 5 sets of 5 reps.
Lat pull downs or lat rows
Deadlift
Squats
High Intensity Body Weight Exercises: 20 seconds of exercise, 10 seconds rest, repeat 10 times.
Barbell Torque
Lat pull down
Deadlift
Squats
Barbell Torque
Workout 3 is the same as workout 1.
Heavy Lifts: 5 sets of 5 reps
Dumbbell Chest press
Dumbbell overhead press
Squats
High Intensity Body Weight Exercises: 20 seconds of exercise, 10 seconds rest, repeat 10 times.
Dumbbell chest press
Dumbbell overhead press
Squats
Kettlebell swings
There it is, a short but very effective strength program. Give it a try for a few months, then comeback and post you experience with the program.
Energy drinks are commercially manufactured beverages that contain a blend of amino acids, vitamins and the most widely consumed stimulant drug caffeine. Other varieties of energy drinks may also contain ginseng root extract or the caffeine-rich guarana extract, which is a fruit native to South America. Sometimes marketed as sports drinks, these beverages have become widely available that even children can purchase them easily. While no doubt effective in giving instant energy boost, these drinks should be avoided due to their potential ill effects on health.
Read further and discover more about the negative effects of energy drinks and why the Superhuman Food Pyramid recommends you avoid this source of hydration to help in your quest to Become Superhuman.
Red wine is an alcoholic beverage made from fermented black and Teinturier grape varieties. The actual color of red wine varies depending on age, with young wines typically having a deep violet hue, intense red for mature ones, and brown for much older wines. Anthocyanins, a type of pigment in plants, are responsible for the rich hue of red wine. Anthocyanins, along with a variety of anti-oxidants, are credited as responsible for the numerous health benefits of this beverage. But red wine has a darker side, which is why it is best avoided especially by individuals with particular medical conditions.
Read further and discover more about the negative effects of red wine and why the Superhuman Food Pyramid recommends you avoid this source of hydration to help in your quest to Become Superhuman.
Protecting yourself from the onset of diseases has never been more convenient, thanks to anti-oxidant drinks or powders. These beverages contain either a concentration or a combination of fruits such as berries, familiar greens like kale, or the more exotic edible algae commonly referred to as nori, which are all touted for their superior anti-oxidant properties. No doubt a valuable addition to a wholesome diet, consumption of anti-oxidant drinks or powders is best kept at a moderate level for a host of reasons.
Read further and discover more about the pros and cons of anti-oxidant drinks or powders and why the Superhuman Food Pyramid recommends moderate consumption of these sources of hydration to help in your quest to Become Superhuman.
Various cultures have been drinking caffeinated teas for centuries. This comes as no surprise as these beverages are undoubtedly a better alternative to soft drinks and processed fruit juices that are replete with sweeteners and additives. Caffeinated teas are sold in dried form and can be prepared hot or cold making for a convenient and versatile drink as well. But while it is a healthier substitute, caffeinated tea should be consumed reasonably for a host of reasons.
Read further and discover more about the pros and cons of caffeinated tea and why the Superhuman Food Pyramid recommends moderate consumption of this source of hydration to help in your quest to Become Superhuman.
Arabica coffee is presently the most widely farmed species of coffee, accounting for at least 75% of the world’s production of this well loved drink. Originating from the mountains of Ethiopia, it is believed to be the very first coffee species to have been cultivated. Arabica coffee is flavorful as well as aromatic. Containing considerably lesser caffeine, it isn’t as bitter which is why many consumers prefer it over other coffee varieties. Though hailed for an array of health properties, reasonable intake of Arabica coffee regular and decaf is prudent due to a number of considerations.
Read further and discover more about the pros and cons of Arabica coffee regular and decaf and why the Superhuman Food Pyramid recommends moderate consumption of these sources of hydration to help in your quest to Become Superhuman.
Sports drinks are commercially manufactured beverages available in practically every grocery store out there. These beverages are marketed mainly to sports professionals and enthusiasts, hence the name. Though we’ve been conditioned through paid advertisements on mainstream media about the benefits of sports drinks, reasonable consumption of these beverages is still advised for a host of considerations.
Read further and discover more about the pros and cons of sports drinks and why the Superhuman Food Pyramid recommends moderate consumption of these sources of hydration to help in your quest to Become Superhuman.
More and more consumers now seek out raw, grass-fed cow or goat’s milk. Bottled and cooled without going through homogenization and pasteurization, raw milk offers an array of benefits to health. However, one important consideration should be taken into account to ensure that you get to maximize the wholesome goodness that raw, grass-fed cow or goat’s milk has to offer.
Read further and discover more about the pros and cons of raw, grass-fed cow or goat’s milk and why the Superhuman Food Pyramid recommends moderate consumption of this source of hydration to help in your quest to Become Superhuman.
Coconut milk is the thick white liquid extracted from mature coconut meat. Known for its characteristic creamy texture and sweet taste, coconut milk has gained popularity as a wholesome drink among health enthusiasts. Undoubtedly possessing an array of benefits, coconut milk should still be consumed on a moderate basis for a number of considerations.
Read further and discover more about the pros and cons of coconut milk and why the Superhuman Food Pyramid recommends moderate consumption of this source of hydration to help in your quest to Become Superhuman. Continue reading →
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