Clean Your Plate & Burp

4 rounds for time:

20 plate cleans 25/45
20 burpees

Post time to comments

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This year on the advice of  friend, I began taking vitamin D.  My friend told me about a professor who was convinced that those who live above the 48th parallel (like we do in Utah) are almost completely deficient of vitamin D throughout most of the year (winter months).  This professor conducted an experiment on himself to prove it.  

The experiment this professor devised was to expose as much of his bodies' surface to the sun (your body makes vitamin D through sun exposure) as often as possible throughout the winter.  So, for several hours per day (whenever it was sunny) he would strip down to his bare chest and go outside on the roof of his building (no matter how cold it was) and expose himself to the sun in an attempt to help his body produce Vit D.  To lend more credibility to this experiment, he then would go in and take his blood and try to measure the amount of Vit D in his system.  He did this throughout the winter.  Wanna know what he found?  

NOTHING.

In essence, his body, and therefore yours, produces NO Vitamin D throughout the winter months above the 48th parallel.  So what?  

Vitamin D is essential to your health in several ways.  First of all, we all know vitamin D aids in calcium absorption.  This leads to strong bones.  What you may not know is; Vit D is essential for keeping your immune system humming.  Without adequate Vit D you may be less immune to colds and flu's.  In fact, since I began my Vit D supplementation back in November, I haven't had 1 single cold or flu (knock on wood).  This is a big deal for me.  Last year by this time I had caught 4 colds/flu's.  Even had treatment for "walking pneumonia" in Feb.  

Vitamin D is thought to have other healthy benefits.  Here are a few of them:

1. Prevents Rickets 
2. Prevent pre-eclampsia
3. Improve nerve function
4. Improve immune function
5. prevent bowel cancer by 40% 
6. Helps prevent type 1 diabetes. 
7. Heps prevent Alzheimer's disease  
8. Protects cells from oxidative stress (fights aging and disease).
9. Prevents Osteoporosis
10. Prevents hypertension and heart disease.  

These are just SOME of the benefits.  For more reading click HERE.  

How to get vitamin D? 

Simply go out in the sun.  Most scientists agree that 15 mins of exposure per day is ideal.  However, if you have darker skin, you may need more time - like 20-30 depending upon your complexion.  

Here are some other natural sources according to Wikipedia:

• Fish liver oils, such as cod liver oil, 1 Tbs. (15 ml) provides 1,360 IU (one IU equals 25 ng)
• Fatty fish species, such as:
  • Herring, 85 g (3 ounces (oz)) provides 1383 IU
  • Catfish, 85 g (3 oz) provides 425 IU
  • Salmon, cooked, 100 g (3.5 oz]) provides 360 IU
  • Mackerel, cooked, 100 g (3.5 oz]), 345 IU
  • Sardines, canned in oil, drained, 50 g (1.75 oz), 250 IU
  • Tuna, canned in oil, 85 g (3 oz), 200 IU
  • Eel, cooked, 100 g (3.5 oz), 200 IU
• A whole egg, provides 20 IU
• Beef liver, cooked, 100 g (3.5 oz), provides 15 IU
• UV-irradiated mushrooms (Vitamin D₂)^[30][31]

How much Vit D should you shoot for?  

USRDA is set at 400 IU per day.  I think this is too low for FitZoners.  I have seen more benefit around 1000-2000 IU.  The NIH has determined that the upper safe limit for Vit D is around 2000.  

FitZone Nation workouts are FRICKIN rough.  They demand much from your system.  It is my oppinion that you should give your body every advantage it needs to recover and contribute to your outstanding and optimal health.  If you have been sick this winter, and you live above the 48th...You may consider a Vit D supplement.   

  

Comments

[Simon]

12:43 RX Lung Burner!!

[RCR]

12:44Rx

[BrianS.]

Good grief!!! I'm going to be coughing all day and probably tomorrow too. 8:53 rx.

[Em Dawg]

10:38 RX Lungs are burning!!!
Neil, totally agree with the VitD thing. I have had my kids and I on VitD for a couple of months and I can totally tell a difference. Usually I am fighting a cold with at least one of my kids all winter. That means no break from colds. I have 4 kids and not one has had a cold for 4 weeks (knock on wood). The only difference I can think of is vitD supps. Thanks for your insight today!

[Rob H.]

45 lbs - 15:43.
The more I do of Burpees, I feel like I am slowing down.

[Lemon]

10:04 RX
100 GHD sit-ups
Tabata treadmill run
12% incline

Court-Thanks for the focus drink! I hope it helps:)
Dave- Thanks for slowing down to make me feel better! :)

[Suzanne Martin]

trained w/Neil - 'pullin" 10-8-6-4-2 pull on row with 15 pull downs in between, run 1 mile (11 min)

[Sarah Rigby]

8:34RX
two rounds of 15 pullups

[Chaney Packer]

10:20
that one made me sick.

[Dave F.]

Hello Yak 10:47
3 sets 25 situps /back ect on GHD

[Julie G.]

14:39 Rx - total lung burner!
3 rounds of 12 french presses with 20 lbs.

[Celesta]

10:47
3 sets of sit ups and back extensions

[Judy B]

13:56 Rx (I don't often get to say that!) plus 110 situps and 1000m row.
That should take care of the burpee quota for the week, right Neil?

[RussL.]

9:36 Rx

[COURT]

7:31- RX...Yak(later and only when Yakked on though)
I can't believe in your VitD sermon you didn't include the number one benefit...
IT COMBATS PMS SYMPTOMS!!!!!Dave makes me take them 3 times daily
Thanks Guys!

[Jill Toone]

12:45 rx
3 rounds of sit ups
3 rounds of tick tocks each side

[Whitney Davis]

13:20 rx
40 tick tocks each arm with 25 lbs. 40 sit ups

[Kristin D.]

12:04
60 sit ups
25 each side of side ups

[Wifey]

16:52 WOW!

[Amanda]

9:12
The worst part of the workout is when u finish and can't move an inch because u will yak and your legs won't stop shaking... Finally conquerd a kipping!
Thanks FZN

[Kath]

10:45 Rx, practiced kipping.

[Jacklamb]

9:27 RX no stopping today!
60 bicep/tricep reps

[tree]

AWESOME JOB on your kipping pullup today Amanda!!
9:01 RX

[Juliann]

9:54 Rx. Throat and lungs are still burning! Wow. That was intense today. WAY TO GO AMANDA on your first kipping pull-up!!!

[Jen L.]

13:25
100 sit ups
50 back extensions