"Improve Your Gut Health by Dr. Mike + Babysitting 430 pm Starts on Wednesday"(9.9.2015)

*Vagabond Babysitting Offered @ 4:30 pm Time Slot for Monday, Wednesday, Thursday, and Friday*

Vagabond is so thrilled to announce that starting September 9th we’ll be offering babysitting at the 4:30 PM class on Monday, Wednesday, Thursday, and Friday! Grab those kids from the bus and get in for your daily workouts- no more excuses! Remember that all families must sign the babysitting paper work and pay $2 per child for each time you use the babysitting room. With the growth of our gym and the expressed interest in more babysitting availability, we are proud to give Vagabond members what they want!

*Dr. Mike Molloy’s Take on Gut Health and Control*

(Read Full Article Here)

What was REALLY cool  (at least to a nerd like me) is that when the scientists transferred the bacteria from a third-trimester mom into a germ-free mouse (Think of it as a mouse that lives in a sterile bubble), those animal became fatter and less sensitive to insulin signaling than mice given bacteria from a first-trimester mother.

What this means is that one of the main reason’s why pregnant women gain weight and adiposity during pregnancy is BECAUSE of changes to the bacteria that reside in their gut.  The study above went on to show that the bacteria that emerges during pregnancy is better able to extract energy from the diet and transfer that to the mother, and therefore the baby as well.  The downside of this is the extra-weight gain and potentially gestational diabetes as a result…

You have to ask yourself, why would you want this to happen during pregnancy?  You would think that you’d want Mom to be as healthy as possible and to not have a screwed up metabolism, never mind diabetes, right????    WRONG!

There is a strong hypothesis that during pregnancy, the mothers body is willing to sacrifice its own sensitivity to sugar/gluces so that energy is diverted to the developing baby.  Evolutionarily, it makes sense to put that cute little parasite (that you’ll eventually come to love) first.

Its amazing the balance that the host and microbiota have and how they can affect each other.  In this scenario basically what we have is the following:

1) Some unknown change in the mother that results in a slow alteration of the microbiota between the first and third trimester.

2) These altered microbiota produce more energy from the consumed food which can be transferred to the host.

3) The third trimester microbiota are also way more inflammatory…

4) The inflammation driven by the altered microbiota has been shown to play a CRITICAL roll in decreasing insulin sensitivity, which in this case is beneficial in diverting energy to the developing baby.

What an absolutely beautiful symbiotic set of events.

Kim Lexa

I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
3-5 Minutes of the following:
Banded Hamstring x 2 minutes/each side
4-5 Minutes of the following:
Run 100 Meters
5 Wall Angels Slow Tempo
5 Goblet Squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Single Leg/Core + Posterior Chain/Upper Body Pull + Aerobic
A1. DB Box Step-Ups @ 11×1, 5 reps heavy x 3 sets rest 45 seconds between sets.
Compare to August 12th, 2015
A2. Front Lean Rest or Ring x 45 seconds total x 3 sets, rest 45 seconds between sets.
A3. Sled Push @ 100 Meters Unweighted for Men + Women x 3 sets @ 90%, rest 90 seconds between sets.
B. 3 Sets of the following:
AMRAP 4 Minutes of the following:
10 Burpees
12 DB Strict Press
With the remaining time, complete as many calories as possible with remaining time
Rest 2 minutes between sets
B. Fitness Phase
Front Squat/Upper Body Pull+ KB Walk Core + Conditioning
A. Front Squat of the following, rest 1-2 minutes between sets:
5 reps @ 75%
4 reps @ 80%
3 reps @ 85%
3 reps @ 85%
B1. Weighted Back Extensions, 8-10 reps @ 2 Second Pause @ Top Position x 3 sets, rest 45 seconds between sets.
B2. KB Single Arm Farmer’s Walk, 30 Meters Left, rest 10 seconds, 30 meters Right, Go Heavy on These, rest 45 seconds between sets.
C. 2 Sets of the following @ Hard Effort:
35 Cal Row(Men)/30 Cal Row(Women)
20 Front Squats @ 115/75 lbs, 95/65 lbs
Rest 3-4 Minutes Between Sets
C. Competition Phase
Snatch 3 Position + Back Squat + Strict Press Barbell or Bench Press DB or Barbell + Clean Deadlift + Monostructural Prep(Run, Row, or Airdyne Aerobic)
A. Plyo Drill Warm-Ups: 3 sets of the following
1. Hurdle Jumps x 4 reps, repetitive.
2. Scoop Rotational Tosses, 8.each side-Use Med Balls
3. Agility Ladder, Scissors, up and back
B. Snatch, 70% x 1.1, 75% x 1.1, 80% x 1 x 3 sets, rest as needed between sets.
C. High Bar Back Squat, 75% x 3 reps x 2 sets, 80% x 3 reps x 3 sets, rest as needed.
D1. Snatch Pull, 90% x 3 reps x 4 sets, rest 1:30 between sets.
D2. Strict Handstand Depth Push-Ups, Athlete Chooses Depth, x 4 sets, rest as needed between sets. Work Strength.
E. Every Minute on the Minute x 30 Minutes of the following:
Odd: 200 Meter Run or 250 Meter Row-Athlete Choice
Even: Rest
This is an aerobic effort, keep heart rate below 160 BPM if possible
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