FREE AED TRAINING THIS MONDAY!
We all know that exercise makes us healthier. We run, jump, lift, pull, and push heavy things to make us stronger and harder to kill. However, even the strongest and fittest amongst us can be grounded by sudden cardiac emergency.
Just ask off-duty police officer Sergeant Michael Dahl who was enjoying his evening workout at Timberwolf Fitness in Roseville, MN when he noticed a member going into cardiac arrest. He grabbed the gym's AED and saved a life.
Mike Fowler of Sharp Edge CrossFit in Evanston, IL was saved by owner Tani Mintz when he fell to the ground and she noticed his breath had become shallow, almost non-existent, and she noticed his face was swollen and blue-ish purple. That’s when she ran and grabbed the AED and followed the instructions.
Kyle Lindstrom was at CrossFit City of Lakes when his workout was cut short after suffering from a heart attack. The Coach grabbed the AED and saved his life.
At CrossFit Megalodon in Venice, FL, Jack Carroll, a 70-year-old longtime member dropped to the floor, appearing to be in cardiac distress. Quick actions of the Coach and fellow members saved his life with an AED.
An automated external defibrillator (AED) uses an electric shock to attempt to restore a healthy rhythm back to a heart. They may be used to treat or prevent arrhythmia when the heart’s rhythm is erratic or too fast or slow. Defibrillators can also be used to bring a stopped heart back into sync. When they're available for use in a sudden cardiac emergency they can increase the survival rate dramatically. They key is to use them as soon as symptoms occur. According to AED USA there is a 7–10% decrease in survival rate for every minute that a patient has to wait for defibrillation.
Unfortunately, Soren Jospeh Hartnett did not survive after he suffered a sudden cardiac emergency on a sunny July day Bozeman while training with his Bridger Ski Foundation Nordic ski teammates. Our friends lost their son and out of their grief a wonderful foundation and purpose has emerged. They have dedicated themselves to raising awareness of the importance of AEDs.
We recently were awarded a grant from Soren's foundation to purchase an AED for our gym. You may have seen it in the front room.
We are offering FREE AED training at the gym this Monday at 6:30pm. Buck Taylor, certified instructor and 6am regular (who just celebrated his 500th class!) has generously donated his time for this training.
All of our TSCF Coaches are AED certified and will be attending this free training as a refresher. We invite all of you to join us. It's the fast actions of Coaches and fellow gym members who will save a life.
We also invite you to participate in the 2nd annual Ski for Soren Nordic Race event this January. Please support the Ski For Soren event by skiing or donating. It's the actions of others who helped us make TSCF a safer place for you.
Breathe Your Way to Relaxation
I wrote in Monday's blog that Thanksgiving is the start of the winter holiday eating season. It's also the start of the winter holiday stressed-out season.
It's easy to get lost in all the things we have to do. Feeling stressed, not in control, and overwhelmed are common during the winter holiday season. I encourage you to slow down, breathe, and pay special attention to your body this week and all through the year.
When I was going through my cognitive behavioral therapy program for insomnia, one of the techniques I utilized to help me fall back to sleep was progressive muscle relaxation. I want you to try progressive muscle relaxation today.
Progressive muscle relaxation is a stress management technique that enables you to focus on just one thing, your body. It's a great tool to use when you're stressed and find your attention is pulled in a million different directions. Perhaps you're feeling this way today?
Progressive muscle relaxation works by progressively tensing and relaxation muscle groups throughout your entire body. You will tense each muscle group vigorously, but without straining, and then suddenly release the tension and feel the muscle relax.
You can certainly just lie down and do this on your own. However, I find the best way to practice this technique is to follow a guided script. I still rely upon progressive muscle relaxation to help me fall back to sleep when my insomnia returns. I listen to a variety of guided scripts available on the Insight Timer app. I have noticed that the nights I listen to a guided meditation my HRV increases and my Whoop recovery scores are higher. Clearly, focused and deliberate relaxation, which some folks call meditation or breath work, as a profound impact on our central nervous system and our overall stress level.
Here's a great guided progressive muscle relaxation from Rebecca Boskovic of The Fittest Me. I first became aware of Rebecca through my Two Brain Business mentoring program. She is a CrossFitter and a dynamic #bosslady who has a terrific podcast.
Click here to listen to her progressive muscle relaxation podcast.
I hope it's the best 17 minutes of your day.
I have written previously about the importance of winter Vitamin D supplementation. Despite its importance, it’s estimated that anywhere from 30% to 80% of the U.S. population is vitamin D insufficient. A nutrient insufficiency differs from a deficiency in that a deficiency causes a disease, in the case of Vitamin D a deficiency causes rickets and osteomalacia. Vitamin D insufficiency doesn't cause a disease, but neither does it promote optimal health.
Vitamin D is a fat-soluble micronutrient that promotes calcium absorption, it also modulates cell growth, neuromuscular and immune function and reduces inflammation. There's a growing body of scientific analysis that is suggesting Vitamin D has an important influence on COVID-19 symptom severity.
Last year, in the scientific journal Nature a group of researchers published a study of vitamin D level among asymptomatic and critically ill COVID-19 patients.
The researchers compared people with asymptomatic infections to people with severe infections: 97 percent of people in the severe group had vitamin D deficiency vs. 33 percent in the asymptomatic group. The fatality rate was seven times higher in the low vitamin D group (21 percent vs. 3 percent).
All of these studies (there are over a dozen of them now) are observational studies that are correlative and don't prove a causal relationship between vitamin D deficiency and COVID-19 severity. However, the strength of the relationship might justify the inclusion of recommending vitamin D supplementation in public health advice.
I advocate vitamin D supplementation in the winter because :
Vitamin D is incredibly safe when taken at appropriate doses (up to 8,000 IU/d).
Vitamin D insufficiency is widespread in the industrialized world. It’s estimated that anywhere from 30% to 80% of the U.S. population is vitamin D insufficient.
Vitamin D is relatively cheap.
Vitamin D is readily available without a prescription.
The benefits of correcting vitamin D insufficiency are well established.
We might now add to this list that vitamin D could reduce the severity of COVID-19 symptoms. Of course, we can't out-supplement an unhealthy diet or lifestyle. So make sure you continue to eat whole unprocessed foods. drinks lots of water, and get daily exercise.
I am not a big promoter of supplements and magic pills. This has cost me some business, and I'm totally good with that. I strongly believe in the power of our food, if we focus on eating meat, vegetables, nuts and seeds, some fruit, little starch and no sugar, to provide us with all of the micronutrients we need. However, there is one micronutrient that is difficult for us to obtain through our diet, not because we don't have access to eating the right foods, but rather that we don't get enough time in the sun. That micronutrient is Vitamin D.
Despite the importance of vitamin D, it’s estimated that anywhere from 30% to 80% of the U.S. population is vitamin D insufficient. For us Montanans, we make make absolutely ZERO vitamin D from the sunlight between November and March. Yep - that means unless you're taking supplements in the winter, you're most likely very low on vitamin D. Since we're turning back our clocks this weekend, we will have less exposure to the sun. It's time to start our seasonal Vitamin D supplementation.
Because Vitamin D is one of the most common micronutrient inadequacies it's also one of the most studied. A nutrient inadequacy differs from a deficiency in that a deficiency causes a disease, in the case of Vitamin D a deficiency causes rickets and osteomalacia. Vitamin D inadequacy doesn't cause a disease, but neither does it promote optimal health.
Vitamin D is a fat-soluble micronutrient that promotes calcium absorption, it also modulates cell growth, neuromuscular and immune function and reduces inflammation. Can you guess what might cause cell growth and inflammation, and requires neuromuscular function? You guessed it, high-intensity workouts and weight lifting. From March - November, spending more time in the sun, like going for a walk in the middle of your day, will not only give you enough sun exposure to generate Vitamin D, it will also help you recover from CrossFit. However, Winter is HERE.
Vitamin D rich foods include salmon, swordfish, sardines, tuna, eggs, liver or swiss cheese. If none of things things are part of your weekly menu then you might consider supplementation. You can take a Vitamin D supplement or you can take cod liver oil. Remember, Vitamin D is fat-soluble so you need to take it with something fatty like avocado, eggs, cheese, etc.
When considering nutrient supplementation remember, the dose makes the poison. Just because some is good more is not better. Too much of any nutrient is called vitamin toxicity, and Vitamin D toxicity can seriously affect your blood chemistry leading to a whole suite of negative health problems.
For several years now, I have been examining nutrition myths and sometimes it's difficult to tease out science from pseudoscience. Who do I trust for science-based facts and research? Examine.com. Here's a Fact Sheet they created about Vitamin D.
Dec 5-9 - Podium Week
Dec 5 - FREE AED Training
Dec 9 - Bring a Friend Day
Dec 17 - Reindeer Games Holiday Potluck Party
Dec 23 - 6, 9 and Noon classes only
Dec 24-26 Gym is Closed
Jan 2 - Gym in Closed
Jan 13 - Feb 3 Row'd Royalty
Feb 17 - March 3 - THE OPEN
March 6-11 - Femme Fatale Week
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!