Today I was asked, after stating that I’ve been vegan for nearly 20 years, how I get my calcium. I have been vegan for so long that I really don’t think about that! Most people assume that the best source of calcium is dairy. Its simply not true, but its been sold to us as the best by some very powerful bodies, like the dairy council. All those athletes with milk mustaches wouldn’t just pose for the money, would they? Milk does a body good, right?
Many scientific studies show that milk actually depletes bones of calcium, and the human body is barely able to absorb the calcium in dairy….”Here’s how it happens. Like all animal protein, milk acidifies the body pH which in turn triggers a biological correction. You see, calcium is an excellent acid neutralizer and the biggest storage of calcium in the body is – you guessed it… in the bones. So the very same calcium that our bones need to stay strong is utilized to neutralize the acidifying effect of milk. Once calcium is pulled out of the bones, it leaves the body via the urine, so that the surprising net result after this is an actual calcium deficit.” click here for the source of this info
Resources:
Milk may actually increase risk of fractures in older populations
Harvard nutrition
Marcus eats his calcium right off the stalk! Collared Greens anyone?
Exercise is a critical part of your bone health. An active person who eats plenty of absorbable calcium in plant form has low calcium needs. Most adults need between 1000 and 1300 mg/day. Click here and scroll down for a list of veggies that contain lots of highly absorbable calcium.
Now, lets build some bones with a DIY! :) Coach Michelle
Bone Builder DIY!
Part 1: Warm Up
10 Leg Swings R 10/L
10 Wall Sit Hip Hinge
10 Heel Walk
10 Toe Walk
10 Alternating Walking Toy Soldiers
400M Jog
Part 2: Moving ROM – Perform 1X
10 Backward walking lunges
10 Arnold presses
10 Push ups
20 Skaters.
20
10 Push ups
20 Skaters.
10 Arnold Presses
20 Butt Kickers
20 Walking Lunge & Hammer Curl
Part 3: AMRAP Intermission
Set 1: 10 Minutes & 10 each
Push Press
Stiff Leg Deadlift
Glute Bridge Hip Extensions + Pullover
HI Plank Cross Taps HP+XT
100M out & back
Set 2: 8 Minutes & 8 each
Sumo Hi Pull
Renegade Rows
Glute Bridge Hold + Fly
K2E
Shuttle Run
Set 3: 4 Minutes
4 Sprinter Starts R
4 Sprinter Starts L
4 Get ups
4 burpees
4 Jumping Jacks
Part 4: Tabata Topper 8R 20/10 alternate 4 of each exercise total.
Low Plank vs Bicycles
Part 5: Static Stretch
Pigeon R/L 30 seconds each
Half Split R/L 30 seconds each
Chest Stretch R/L 20 seconds each
Scap Stretch R/L 20 seconds each.
Gumsaba Outdoor Fitness Class schedule Tuesday 2/23/16
5:30AM Sunrise Danville Womens Class – Coach Michelle – TRX Circuit
5:30AM Sunrise Danville Mens class – Coach Joel – TRX Circuit
6AM Sunup Lafayette Co-Ed class – Coach Jentry – TRX Circuit
9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX Circuit
11:00AM Cytosport Advanced Boot Camp – Coach Briana (private class)
12:00PM Cytosport Vinyasa Flow Yoga – Coach Jentry (private class)