Run & Lunge / Potassium

5 rounds for time:

run 400 m.
 50 walking lunge steps

Post time to comments

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Potassium:  The Rock Star of Cell Performance
 Rachel Jones, MPH, RD

 

Bananas, beans, squash, yogurt, orange juice, artichokes, avocados, sweet potatoes, steak.   The nutrient of the week for optimal performance is POTASSIUM.  Absolutely essential for happy cells, this mineral is found inside your body’s 50-100 trillion cells.  Sad truth, most likely not in large enough amounts to help you feel fantastic.

 

Our cells float around in a saltwater bath.  Sodium and chloride make up the majority of minerals that account for extracellular fluid. All good, unless you consider that our body needs 1500 mg/day and we eat 4700 mg/day because someone else oversalted all of your prepackaged and restaurant foods.

 

Potassium keeps things humming on the inside of the cells.  Another sad truth is that we need 4700 mg/d for happy, healthy cells.  We eat about 1500 mg/d.  Think of it.  Oversalted on the outside of our cells and not enough potassium on the inside to keep things in balance.  Combined with the fact that 97% of Americans don’t consume adequate water, your cells are fighting the urge to turn into raisins. 

 

Give your cells a boost this week by including enough potassium rich foods to boost you to 4700 mg/d.  That ‘s actually 10 servings of fruits and veggies every day.  Try it, you might like how you feel and you’ll definitely perform optimally for FZN workouts thanks to happy cells.

Comments

[Steve Lamb]

21:56... I think. I will love running eventually..

[Clark]

Improved from last time 2:48 seconds. That makes me happy!!! 18:52 was my time today.

[Chaney Packer]

Time was 15:50. I felt like I went as hard as I could but I just looked at my previous time and it was 14:47. What is up with that? Maybe it's because it was dark outside?

[Wally]

18:25. Lungs were bad today, and I had to take a break halfway through and use the inhaler. Bummer. Leaves room to improve next time though. :)

[Suzanne Martin]

trained w/Neil - 25 back extensions, run 400M x5
about 21 minutes

[Stacey Marie :D]

ahhhh i felt so much like a good run today! that felt stupendous!!! my time was between 15:30 and 16. and I added 20 lbs weights onto the squats cuz I'm just in a good mood! thanks neil!

[Tara Jones]

18:23. I love / hate this leg workout

[Kris]

17:13, did this workout at home.

[Jill Toone]

time 16:54 last time 21:40

[BJones]

16:16

[Frank hewitt]

17:00-17:30-ish, I believe. And the anterior and lateral heads of my deltoids are starting to remind me today that I gottem' good yesterday! Thanks for another good workout.

[Courtney Fuller]

2 times ago I did this in 16:20, last time in 15:48, this time in 16:00 flat, but I chatted with Kendra today, which made it not SUCK SOO BAD!!!

[Julie Gates]

22:27 which was about 1:30 faster than last time.

[Tara Walton]

16:32 Exact same time as last time. That is really bizarre. Still feeling yucky from a cold. Felt good to sweat it out today.

[Alison]

22: something. Should not talk while doing the lunges. It's hard enough for me to count as it is!

Went on an 18 mile bike ride with some friends today(thanks Becky for watching my kids!). I felt those lunges at the end of the ride.

Lizz, I totally forgot to mention that I LOVED the lip gloss this morning!

[Dave F]

I still hate lunges - but I finished in 16:24 two minutes off the last time we did this. Don't tell Neil that his programs works. ( he might let it go to his head) Thanks!!!

[Lemon]

A- Back off the lipgloss! :) And way to go on the 18 mile bike ride!
Dave- I think people are catching on.
Ran 1 lap and my back was screamin. So I pouted for a while and now I feel better. Time to seriously re-evaluate things. Gonna go easy for a full week and then ease back into things.

Rumor has it someone did a 12:something today...Wow! That gives me something to shoot for~

Hike on Sat!!!! Free bagels and accupuncture and massage! A good time-wear your shirts and bring water! I'm bringing some of my kids.

[Scott Budge]

16:15 Thanks Neil.

[Marissa hewitt]

This was my first time running since my marathon and my legs felt a little like jello! My time was 16:35

[Danny Eriksson and Scott Jones]

Danny and Scott here from Sunny California. We are enjoying a guys weekend of Golfing, waterskiing, and the most incredible meals prepared by a pro. chef. yes life is good for a few days. We have managed to fit in a workout thus far.
-4 mile run (very hilly)10 box jumps (pretty weak)20 lunges ( extremely weak) 60 push ups, 50 sit ups and a 40 side ups.
Trying to think of what we are going to do for this mornings workout.
See you on Monday

[mariana]

18:20 i think.