The benefits of pink Himalayan salt for athletic performance
Have you ever wondered what the difference is between pink Himalayan salt and regular table salt? Perhaps you have wondered why it is a different color, or questioned why people choose to use it over regular table salt. You may have heard the claims that pink Himalayan salt is the purest form of all salts, and because of its purity it also holds additional health benefits that regular table salt does not. There are a lot of health claims about pink Himalayan salt, regarding it as an ancient form of healing. You may be wondering how accurate these claims are. Or you may be asking yourself, is pink Himalayan salt healthier than regular salt, and if so, how will it affect your athletic performance? This article dives into the accuracy behind pink Himalayan salt and the potential benefits.
What is salt?
Before you can understand what pink Himalayan salt is, you first have to understand what salt is. Salt is a mineral, largely made up of crystalized sodium chloride. Since salt is primarily made up of sodium, people tend to use the words “sodium” and “salt” interchangeably. Salt is produced from one of two ways. Salt can be produced through the solar evaporation method, which consists of collecting salt from shallow ponds. In this method the sun evaporates majority of the water. The second method is the rock salt mining method, in which salt appears in natural occurring domes in the earth. In this method, salt is either harvested by hand or through heavy machinery.
No matter the method of extraction, regular table salt goes through a heavy refining process, which includes removing impurities and all other minerals besides sodium chloride. Additional compounds are added to table salt, including anticaking agents as well as iodine to prevent consumers from developing an iodine deficiency.
Uses of salt
Salt has been used for thousands of years to enhance flavor, and preserve food. However sodium plays a larger role in our bodies than just adding flavor. This electrolyte supports the body in nerve transmission, maintains proper hydration and fluid balance, prevents low blood pressure, and regulates the contraction and relaxation of muscles. Sodium is an essential trace mineral, and because of that it is absolutely necessary to have sodium in the diet. With that being said, overconsumption of sodium can also be detrimental to your health, leading to diseases such as hypertension, and heart disease. Due to the potential health risks that high amounts of sodium can cause people have turned to a more natural form of salt, pink Himalayan salt, as a healthy alternative.
What is pink Himalayan salt?
Pink Himalayan salts are rock salt crystals mined near the Himalayas in Pakistan. The mine that pink Himalayan salt comes from is the Khewra Salt Mine, one of the oldest salt mines in the world. As one of the oldest mines in the world, the salt in the mine was formed millions of years ago from an evaporating ancient inland sea. Pink Himalayan salt is a sustainable, hand-harvested mineral, yielding no pollution or waste products from manufacturing .
Pink Himalayan salt is minimally processed leaving you with a natural, unrefined product, free from additives. Similar to table salt, Himalayan salt is primarily made up of sodium. However because it is harvested naturally and goes through minimal processing, Himalayan salt also contains additional trace minerals that are not found in regular table salt. You may be wondering where the pink color comes from. Well, studies have shown that Himalayan salt may contain up to 84 different trace minerals such as potassium, magnesium, and iron, which gives the salt its notable pink color. Additionally, studies have shown that because regular table salt has more refined crystals, it contains more sodium than pink Himalayan salt. This is a benefit for individuals who are concerned about high sodium consumption.
How is pink Himalayan used?
Pink Himalayan salt has many uses both dietary and non-dietary. The most common way to use pink Himalayan salt is to cook with it. Himalayan salt can completely replace table salt in every dietary aspect. Unlike table salt, Himalayan salt can be bought in large crystal sizes. However most grocery stores also sell finely ground Himalayan salt for your convenience.
It is important to note that you may need to use larger quantities of coarse salt in order to match the flavor of finely ground salt when cooking. Finely ground salt is packed closer together than coarse salt, condensing the amount of product in a specific volume. Also as mentioned earlier, Himalayan salt contains less sodium than regular table salt, which can cause taste differences when swapping a specified amount of Himalayan salt for regular table salt.
Pink Himalayan salt can also be used in a number of non-dietary ways. Using Himalayan salt in bath salts is very popular to help soothe aching muscles, and improve skin conditions. While more research needs to be done, salt lamps are commonly made with large pink Himalayan crystals to help clear air pollutants. Salt caves are also popular to help individuals with respiratory problems.
Benefits of Himalayan salt for athletic performance
Rich in mineral content
A natural alternative to table salt
Aids in hydration and electrolyte balance
Soothe sore muscles
Rich in mineral content
One of the most talked about benefits of Himalayan salt is its rich mineral content. Some research has shown that Himalayan salt may contain up to 84 additional trace minerals, which regular table salt does not contain. The additional minerals that it contains including potassium, calcium, magnesium, and iron all plays an important role in the body .
The following are some benefits these minerals can provide for athletic performance:
Potassium is needed for fluid and electrolyte balance, nerve transmission, and glucose metabolism. Hydration and electrolyte balance is vital for a performing athlete. Potassium also aids in glucose metabolism, which is what helps to convert the food we eat into energy.
Both calcium and magnesium play an important role in bone health, and muscle contraction. A deficiency in these minerals could lead to brittle bones. Additionally, a deficiency in magnesium and calcium could cause muscle cramps and spasms . As an athlete, muscle cramps and spasms could greatly affect performance and recovery. Magnesium can also be a lifesaver for athletes, as it is also used to treat muscle cramps .
Another important mineral that pink Himalayan salt contains is iron. Iron is vital for red blood cells and the transport of oxygen. Inadequate iron could cause fatigue, shortness of breath, and lightheadedness. When iron is depleted, your heart also has to work harder in order to move the more oxygen rich red blood cells around your body. In addition to your body working harder, some tissues and muscles receive less oxygen and are deprived of energy, making it more difficult to complete everyday tasks let alone exercise . These are just a few of the additional minerals present in pink Himalayan salt, which can greatly impact athletic performance.
Pink Himalayan salt is primarily made up of sodium chloride; therefore it does not contain large amounts of these minerals. However if you are using salt, wouldn’t you rather use a product that has additional health benefits? As an athlete, workouts can be intense, and maintaining adequate hydration can be a challenge. Prolonged exercise can lead to excessive amounts of water and electrolyte loss from the body as sweat to maintain regular body temperature. The sweat rate of an individual is highly variable, however any dehydration will impair exercise capacity and can pose certain health risks to an individual. Research has found that sodium and potassium is important for hydration after exercise .
Aids in hydration and electrolyte balance
Sodium and potassium are electrolytes that help to maintain proper fluid balance in the body. Regular table salt only contains sodium, however pink Himalayan salt is rich in both sodium and potassium. Why is this important? Well, adequate hydration greatly affects an athlete during and after their performance. Hydration is required for the body to maintain proper blood volume, regulate body temperature, and control muscle contractions. During a work out, water and electrolytes are lost through perspiration in order to maintain optimal body temperature. Ensuring that you are not depleted in important electrolytes such as sodium and potassium, as well as replenishing fluids throughout a work out restores muscle function, reduces heat stress, and helps to prevent a decrease in physical performance .
A natural alternative to table salt
Not only is pink Himalayan salt richer in minerals, but it also a more natural product. Regular table salt is stripped of its nutrients, and bleached during the manufacturing process. Since Himalayan salt is harvested by hand, it is kept in its natural state. This means that Himalayan salt does not contain any additives such as sodium aluminosilicate, magnesium carbonate, or anti-caking agents.
It is important to know what type of products you are putting in to your body. Your body is a temple, and as an athlete the products you use, food you eat, and the beverages you drink can all affect your performance. When you are pushing yourself to your max, proper nutrition can truly make a difference.
Soothe sore muscles
As an athlete, sore muscles are an expected consequence. Though more studies need to be done on the effectiveness of Himalayan salt as an aid for soothing sore muscles, many individuals use pink Himalayan salt to soothe their muscles in mineral baths. It has been claimed that a mineral bath of Himalayan salt seeps through the skin not only providing relief for sore muscles, but also benefiting for your skin. Proper care of your muscles can prevent injuries, and aid in recovery. Adequate rest is just as important for athletes as proper nutrition, and hydration. Himalayan salt may provide additional benefits for aching muscles due to its rich mineral content.
Pink Himalayan salt is a great natural alternative to regular table salt. Not only does Himalayan salt contain additional minerals, it is also free from additives. These benefits can help improve your athletic performance by aiding in hydration, maintaining electrolyte balance, and helping muscles contract. It is important to note that regular table salt is a major source of iodine for the general public. Pink Himalayan salt does not contain any iodine, therefore getting iodine from other foods such as seaweed, dairy products, and fish is important to prevent an iodine deficiency .
Switching out your regular table salt to pink Himalayan salt may seem like a trivial change. However small changes to everyday practices can have a huge impact on your health and athletic performance over time. Pink Himalayan salt is a great natural alternative to regular table salt and can potentially help you reach your athletic goals.
LYTES: Pro Series
Pink Himalayan Sea Salt infused electrolyte drink. Made from Coconut Water, Pomegranate, Apple, and Pineapple.
If you’ve stayed up-to-date in the world of adaptogens and superfoods, mushrooms have no doubt crossed your path. There are some types of mushrooms that offer you plenty of health and wellness benefits.
One of these amazing fungi is the cordyceps mushroom. A popular mushroom for multiple foods and a potent adaptogen, cordyceps are both healthy and tasty. In this article, we’ll go over the benefits of consuming cordyceps mushrooms regularly and what it can do for you in terms of athletic performance.
Let’s talk about some ‘shrooms!
Unsurprisingly, an ingredient that has long been known to have adaptogenic qualities has a slew of advantages. Adaptogens are “non-toxic plants that are marked as helping the body resist stressors of all kinds, whether physical, chemical or biological” . That means cordyceps mushrooms can offer a ton of benefits to our bodies in multiple ways.
Here are just a handful of incredible effects these mushrooms can offer you:
Anti-Aging Properties/Longevity: Reduced fatigue, additional strength, and extra libido. Sound pretty epic? Well, cordyceps mushrooms give you the nutritional epitome of the Fountain of Youth. This is because cordyceps are full of antioxidants, which neutralize free radicals (which are key contributors to aging and degenerative disease). [2,3]
Anti-Tumor Properties: Research has shown that cordyceps actually slows down the growth of tumors.  This has been found in both mice studies and human test tube studies. It could also reverse the adverse effects from various kinds of cancer therapy.
Could Help Manage Type 2 Diabetes: Type 2 diabetes occurs when you spike your blood sugar too often, resulting in insulin resistance. By consuming cordyceps, you can ensure your body responds to your natural insulin; cordyceps actually mimics insulin and keeps blood sugar levels in a healthy range, especially decreasing it from high levels. [5,6]
Improved Heart Health: If you have an unhealthy heart, cordyceps mushrooms might be your saving grace. Have arrhythmia? China has been using cordyceps to cure that for years.  Bad cholesterol? This fungus has the power to lower your LDL.  Higher risk for heart disease? Cordyceps decreases triglyceride levels, which is a type of fat in your blood.  Essentially, cordyceps can keep your heart strong for a long time.
Enhanced Immune System: Apparently, cordyceps can optimize the number of killer blood cells in your body (a type of white blood cell). These bad boys protect your whole body from being attacked by bacteria or viruses. Polysaccharides in the mushroom are also known to aid in immune system defenses.
Improved Respiratory System: First recognized by Yak herders in Tibet, cordyceps can help your cells use oxygen. This lets your lungs breathe easier. In fact, your entire respiratory system is better off when you ingest cordyceps. Multiple studies have shown its powerful effect on certain human afflictions, such as asthma, bronchitis, coughs, and emphysema.
Better Sexual Health: Fun fact - cordyceps is also known as “Himalayan Viagra.”  Turns out, this mushroom prompts testosterone to be released. This has many benefits, of course, especially in the gym (we’ll get to that). However, it also helps in the bedroom. It increases blood circulation, which effectively enhanced erectile function, virility, and stamina. As for the ladies, cordyceps allows for a better biosynthesis of cortisol, estrogen, and testosterone.
Reduced Inflammation: Inflammation is how your body fights off disease and outside threats. Despite this, too much inflammation - which is quite common today - is really bad for you. With this mushroom, you can decrease your body’s inflammation. They do this by suppressing proteins in the body that heighten inflammation. [11,12] In fact, it could actually be used as an anti-inflammatory supplement. 
DO THEY BOOST ATHLETIC PERFORMANCE?
The biggest boost cordyceps gives our body is an increase in molecular ATP, the energy transport vehicles for our muscles. In a nutshell, cordyceps mushrooms improve our ability to provide energy to our muscles while working out.
Not only that but earlier we mentioned that they also enhance our ability to use oxygen, relieving the lungs and pushing more oxygen through the bloodstream. Plus, VO2 max - a measurement of overall fitness - has been researched with the aid of cordyceps. A study found that VO2 max increased by 7% after the research period for those who took cordyceps versus the participants that received a placebo.  While that study was for older people, it turns out similar results occurred for younger people as well. 
Hopefully, now you know why yak herders in Tibet held cordyceps in such high regard. They are a potent form of fungi that could boost your athletic performance. Get some cordyceps into your nutrition protocol as quickly as possible!
Bizarro, A, et al. “Cordyceps Militaris (L.) Link Fruiting Body Reduces the Growth of a Non-Small Cell Lung Cancer Cell Line by Increasing Cellular Levels of p53 and p21.” Molecules (Basel, Switzerland)., U.S. National Library of Medicine, 31 July 2015, www.ncbi.nlm.nih.gov/pubmed/26263965.
Lo, H C, et al. “The Anti-Hyperglycemic Activity of the Fruiting Body of Cordyceps in Diabetic Rats Induced by Nicotinamide and Streptozotocin.” Life Sciences., U.S. National Library of Medicine, 23 Apr. 2004, www.ncbi.nlm.nih.gov/pubmed/15050427.
Liu, C, et al. “Antidiabetic and Antinephritic Activities of Aqueous Extract of Cordyceps Militaris Fruit Body in Diet-Streptozotocin-Induced Diabetic Sprague Dawley Rats.” Oxidative Medicine and Cellular Longevity., U.S. National Library of Medicine, 2016, www.ncbi.nlm.nih.gov/pubmed/27274781.
Lin, Bao-qin. “Cordyceps as an Herbal Drug.” Herbal Medicine: Biomolecular and Clinical Aspects. 2nd Edition., U.S. National Library of Medicine, 1 Jan. 1970, www.ncbi.nlm.nih.gov/books/NBK92758/.
Guo, P, et al. “Cordycepin Prevents Hyperlipidemia in Hamsters Fed a High-Fat Diet via Activation of AMP-Activated Protein Kinase.” Journal of Pharmacological Sciences., U.S. National Library of Medicine, 2010, www.ncbi.nlm.nih.gov/pubmed/20724804.
Gao, J, et al. “Lipid-Lowering Effect of Cordycepin (3'-Deoxyadenosine) from Cordyceps Militaris on Hyperlipidemic Hamsters and Rats.” Yao Xue Xue Bao = Acta Pharmaceutica Sinica., U.S. National Library of Medicine, June 2011, www.ncbi.nlm.nih.gov/pubmed/21882527.
Kuo, Y C, et al. “Cordyceps Sinensis as an Immunomodulatory Agent.” The American Journal of Chinese Medicine., U.S. National Library of Medicine, 1996, www.ncbi.nlm.nih.gov/pubmed/8874668.
Kim, KM, et al. “Methanol Extract of Cordyceps Pruinosa Inhibits in Vitro and in Vivo Inflammatory Mediators by Suppressing NF-KappaB Activation.” Toxicology and Applied Pharmacology., U.S. National Library of Medicine, 1 July 2003, www.ncbi.nlm.nih.gov/pubmed/12831777.
Park, Seong-Yeol, et al. “Anti-Inflammatory Effects of Cordyceps Mycelium (Paecilomyces Hepiali, CBG-CS-2) in Raw264.7 Murine Macrophages.” Oriental Pharmacy and Experimental Medicine, Springer Netherlands, 5 Dec. 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC4371127/.
Yi, Xiao, et al. “Randomized Double-Blind Placebo-Controlled Clinical Trial and Assessment of Fermentation Product of Cordyceps Sinensis (Cs-4) in Enhancing Aerobic Capacity and Respiratory Function of the Healthy Elderly Volunteers.” SpringerLink, Chinese Association of Traditional and Western Medicine, China Academy of Chinese Medical Sciences, Sept. 2004, https://link.springer.com/article/10.1007/BF02836405.
16. Hirsch, Katie R., et al. “Cordyceps Militaris Improves Tolerance to High Intensity Exercise after Acute and Chronic Supplementation.” Journal of Dietary Supplements, U.S. National Library of Medicine, 13 July 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5236007/.
We've been diving into more of Pavel Tsatsouline after listening to him on the Tim Ferris podcast. (if you haven't tuned in - highly recommend you listen here.) I've had a few of Pavel's books but became more fascinated in studying how the Russian powerlifters of the 60's-80's were able to dominate while still having longevity in the sport. Strength is something all athletes need, especially martial artists.
In doing so, I stumbled upon an article that Pavel wrote for Tim on The Four Hour Work Week blog in which he referenced Tim Ferris saying: “Doing the unrealistic is easier than doing the realistic.”
“It’s lonely at the top. Ninety-nine percent of people in the world are convinced they are incapable of achieving great things, so they aim for mediocre. The level of competition is thus fiercest for ‘realistic’ goals, paradoxically making them the most time- and energy-consuming… The fishing is best where the fewest go, and the collective insecurity of the world makes it easy for people to hit home runs while everyone else is aiming for base hits. There is just less competition for bigger goals.”
Pavel continues on saying:
"Running is the most democratic of all sports. Because it seems so unthreatening—“anyone can do it”—every local race is packed, and your chances of placing are slim to none.
In contrast, sports like powerlifting, grip sport, or arm wrestling have a remarkably small number of competitors. Showing up already means that you have defeated 99% of the contenders. They were too intimidated to even try.
A couple of years ago, I brought my 70-year old father to a power meet to keep me company. But he was not content to watch; I caught him in the warm-up area deadlifting 225 pounds with bad form. So, you want to compete, Dad? Affirmative.
My father, Vladimir, is a lifetime athlete—swimmer, boxer, judoka, skier, fencer, you name it. But he had not been bitten by the iron bug until then. He started training. A year later, he stood up with 374 pounds—without a belt!—at a body weight of 181 pounds and broke the American record (USPF single lift DL, 70-74 years old). Even if he took to running with the same zeal, he would still be finishing in the second wave of a local 5K race."
Vladimir Tsatsulin deadlifting on Muscle Beach Venice in one of his first meets. (Photo courtesy of www.venicepaparazzi.com)
It's a great article and I recommend you check out the deadlifting program that he wrote out for his father to crush his deadlift at age 70.
This idea that 99% of the people are convinced that it's impossible to achieve great things is something that resonated with us and the brand. Falling in line in the status quo is actually HARDER than striving for greatness. All you need to do is believe in yourself, stick to your guns, and have a little luck. Get out there and accomplish something awesome. It's lonely at the top.
Originally published back in 2015, we decided to re-release this article with Max's recent successful defending of his title versus Brian Ortega. Here it is in all its glory:
This is the actual off season workout of the top UFC Featherweight Max Holloway. He trains his strength and conditioning with Darin Yap at Tactical S&C. The training sessions are based upon three phases. The first phase allows the athlete to get back in shape and build muscle needed for the upcoming training camp. As they get closer to the fight date, the rep scheme will lower into a strength phase until they enter a final endurance phase of higher reps during fight camp.
The workout is structured around 3 Pushes and 3 Pulls, two times a week, beginning with dynamic mobility & activation. Each training session lasts a little over an hour. At the end of the training session, athletes are given an ATH POST & are stretched out after foam rolling. Max’s skill sessions are typically every day with Sunday being his rest day.
TUESDAY PHASE 1
DYNAMIC MOBILITY & ACTIVATION PREP BAND WALKS (10 YARDS FORWARD & BACK) X 3 SETS BAND CLAM SHELLS X 100 EACH SIDE BAND ELEVATED SINGLE LEG SQUATS 3 X 15 EACH LEG BROAD JUMPS 3 X 3
KB JUMP SQUATS 3 X 10 DEADLIFT 4 X 10 SINGLE LEG RDL DB 4 X 10 LEGS UP SINGLE ARM DB BENCH 4 X 10 SINGLE ARM DB BENT OVER ROWS 4 X 10 WEIGHTED PULL UPS 4 X 10 FLOOR BB BENCH PRESS 4 X 10 BB ROWS 4 X 10
STRETCH, FOAM ROLL, PROTEIN
THURSDAY PHASE 1
DYNAMIC MOBILITY & ACTIVATION PREP BAND WALKS (10 YARDS FORWARD & BACK) X 3 SETS BAND CLAM SHELLS X 100 EACH SIDE BAND ELEVATED SINGLE LEG SQUATS 3 X 15 EACH LEG BROAD JUMPS 3 X 3
KB JUMP SQUATS 3 X 10 SQUAT 4 X 10 BB RDL 4 X 10 LEGS UP SINGLE ARM DB BENCH 4 X 10 SINGLE ARM DB BENT OVER ROWS 4 X 10 WEIGHTED PULL UP 4 X 10 FLOOR BB BENCH PRESS 4 X 10 BB ROWS 4 X 10
The holiday season is upon us, and amongst the busy schedules, parties, and festive treats, holiday stress is often included in the mix. There is no doubt that holiday celebrations are fun. However during this time gut health is often neglected.
Stress, lack of exercise, and poor nutrition can greatly affect the dynamics of the gut flora. This disruption can lead to unfortunate consequences such as diarrhea, bloating, upset stomach, and constipation. The holiday season should be spent enjoying time with family, and friends, not worrying about your upset stomach.
THE BENEFITS OF MICROBIOTA
The microbiota in your gut plays an important role in your overall health. Microbiota stimulates the immune system by breaking down toxic food compounds, and it synthesizes key vitamins and amino acids for the body. If that wasn’t enough, gut microbiota also ferments indigestible fibers, which leads to the production of short chain fatty acids (SCFA). These fatty acids are used as nutrient sources, and play a role in muscle function . The microbiota in your gut is invaluable. It not only stimulates the immune system, but it also protects against pathogenic organisms that enter the body, and helps with overall muscle function.
On the flip side, an unhealthy gut can cause a number of negative symptoms. An unhealthy gut can manifest itself in several ways. Here are the top symptoms of an unhealthy gut:
Upset stomach- gas, bloating, diarrhea, constipation, and difficulty-processing foods can be a result of an unhealthy gut.
Increased sugar cravings- added sugar decreases the amount of healthy bacteria in the gut, and can lead to increased inflammation in the body.
Food intolerances- poor gut quality may be the cause of food tolerances and other food digestion problems.
Fatigue- serotonin, the hormone that affects mood and sleep is produced in the gut. An unhealthy gut can impair the production of serotonin.
Unintentional weight changes- microbiota imbalances in the gut can disrupt the body’s ability to absorb nutrients, regulate blood sugar, and process fat.
The benefits of having a healthy gut full of microbiota is convincing enough to make sure that maintaining a healthy gut is a top priority. The holidays are a busy time in the year, so we have 5 tips that will help you maintain a healthy gut!
Here are 5 tips to keep your gut healthy during the holidays:
1. REMEMBER TO HYDRATE
Staying hydrated is a very simple and easy way to maintain gut health. Drinking plenty of water has shown to be beneficial for the mucosal lining of the intestines. Remaining hydrated has also shown to help balance the amount of healthy bacteria in the gut. It is also important to note that alcoholic beverages should be enjoyed in moderation. Studies have shown that excessive alcohol consumption can cause gut microbial imbalance and impair microbiota leading to nausea, upset stomach, bloating, and diarrhea .
2. DON'T OVER DO IT, REDUCE YOUR STRESS
Excessive stress has also shown to decrease gut flora diversity, as well as alter gut profiles by increasing harmful bacteria and reducing beneficial bacteria. The holiday season can be demanding. High levels of stress can increase gut sensitivity, alter gut bacteria, and reduce blood flow. When holiday planning, include time to reduce your stress level through regular exercise, meditation, or deep breathing exercises.
3. EAT FERMENTED FOODS
Include fermented foods regularly into your diet during the holidays. What makes fermented foods so unique? Naturally fermented foods contain special microbes, which produce fermented foods. These foods contain a number of healthy bacteria strains for the gut. Fermented foods contain a number of healthy bacterial species including Lactobacilli and Bifidobacteria, . Frequently eating these types of foods can help restore the amount of healthy microbiota in your gut and prevent harmful side effects.
Fermented foods include yogurt (containing live cultures), kefir, kimchi, fermented soybean milk, tempeh, miso, soy beverages, sauerkraut, kombucha, and some pickles. It is important to note that not all fermented foods are created equally. To ensure that you are choosing fermented foods that contain probiotics, look for the words “naturally fermented” on the label. Another good way to tell if your jarred products contain probiotics is if there are bubbles in the liquid when you open it. Bubbles indicate that the product used live organisms for fermentation .
4. DON'T FORGET ABOUT THE PREBIOTICS
You’ve heard of probiotics, but have you heard of prebiotics? Prebiotics are just as important as probiotics when it comes to supporting your gut health. Prebiotics are indigestible carbohydrates, fibers, and resistant starches. These foods feed the healthy bacteria in the gut. Generally foods that are high in prebiotic fibers include fruits, vegetables, beans, and whole grains such as oats, wheat, and barley. However the highest amounts of prebiotic fibers are found in the raw versions of garlic, leeks, onions, asparagus, bananas, and seaweed .
5. TAKE A PROBIOTIC SUPPLEMENT
During the holiday season high sugar and processed foods are all around. Unfortunately high amounts of these foods can decrease the amount of healthy bacteria in the gut. Probiotic supplements can help to restore the healthy bacteria in your gut. Probiotics not only improve digestion and absorption of food and nutrients, they also improve immune function, and protect against harmful bacteria to prevent infection. Additionally, probiotics enhance the friendly flora in the gut, helping to create a physical barrier against unfriendly bacteria.
When choosing a probiotic supplement, it is best to choose one that contains a mixture of different probiotic species, rather than just one. A mixture of probiotic species helps maintain a diverse gut flora, which is optimal for gut health. Our probiotic supplement,Gut Health, contains 7 different strains of probiotics in just one capsule, providing you everything you need to ensure optimal gut health over the holidays.
A NOTE ABOUT ANTIBIOTICS
The holiday season is unfortunately also cold, flu, and overall sick season. Remaining healthy, and avoiding the use of antibiotics unless absolutely necessary is also important. Antibiotics are medications used to treat bacteria causing infections. Unfortunately, the use of antibiotics can also potentially cause a decrease in the amount of beneficial bacteria and increase harmful bacteria in the gut. Taking a probiotic supplement is especially important during this time to enhance the amount of beneficial microbiota in the gut. Taking a probiotics supplement, before and after a course of antibiotics can reduce antibiotic-associated diarrhea, as well as restore beneficial gut flora .
We know this time of year can be eventful, and sometimes it is easy to put your own health on the back burner. This holiday season make your health a priority. These 5 tips will ensure that your gut is healthy, strong, and working synergistically so that you can enjoy the holiday season without missing a beat.
Mutlu, E. A., Gillevet, P. M., Rangwala, H., Sikaroodi, M., Naqvi, A., Engen, P. A., . . . Keshavarzian, A. (2012). Colonic microbiome is altered in alcoholism. American Journal of Physiology-Gastrointestinal and Liver Physiology,302(9). doi:10.1152/ajpgi.00380.2011
Here are some of the key benefits of hydrolyzed collagen for athletes:
• Promotes healthy joints, ligaments, and tendons. • Improves muscle recovery and increases lean body mass when combined with strength training. • Supports a healthy gut.
What is Collagen?
Collagen is the most abundant amino acid in the human body. It accounts for one-third of the total protein in your body. Collagen also helps to rebuild connective tissues and gives structure to our bones, ligaments, and tendons. Because of that, Collagen is often referred to as the “glue” in our bodies.
As we begin to age our body’s ability to produce collagen naturally slows.
By the time we hit 25, our bodies become less efficient in creating collagen. Compounded by the pounding of our joints from sports, the degenerative process accelerates.
That’s why more and more athletes are turning towards the benefits of supplementing with collagen peptides.
Benefits of Collagen: Supports Joint Health
Research shows supplementing with collagen peptides helps by supplying amino acids necessary to build new collagen and prevent joint deterioration . Collagen peptides are naturally high in the amino acids glycine and proline that aid in the production of new collagen. In addition, collagen peptides also stimulate fibroblasts and osteoblasts cells to build new collagen.
One clinical trial gave athletes 10 grams of collagen hydrolysate a day for 24 weeks. Athletes who received the collagen peptides noticed reduced joint pain when compared to a placebo . A review of scientific studies concluded, “there is a growing body of evidence that provides a rationale for the use of collagen peptides for patients with osteoarthritis” .
Benefits of Collagen: Improved Muscle Recovery and Lean Body Mass
Collagen peptides has been shown to increase muscle mass, reduce fat, and increase strength when used in combination with resistance training.
One study conducted resistance training with older subjects to study the effect of collagen protein powder. They found a higher increase in muscle strength, higher reduction in fat mass, and a higher increase in fat free body mass. 
In addition, collagen peptides contain high amounts of the amino acids arginine and glycine. These amino acids play critical role in the synthesis of creatine. Creatine has been shown to improve exercise performance, increase athlete’s lean body mass and reduce body fat .
When compared to whey protein, collagen peptides are superior in preserving lean body mass and maintaining nitrogen balance. This is especially true when on a low-protein diet .
Benefits of Collagen: Supports Healthy Gut
The 18 amino acids in collagen have the power to help support your gut and even improve many digestive disorders. It is able to do so by strengthening the protective lining of your digestive tract .
Collagen peptides contain concentrated amounts of the amino acids glycine and proline. These amino acids have been shown to protect stomach lining for injury. They also improve the healing of stomach ulcers from stress .
Have you heard of using glutamine for gut inflammation? It just so happens that Collagen is also high in this key amino acid.
Studies have found that individuals with digestive issues also have lower collagen levels. They’ve concluded that there is an association between inflammatory bowel disease and decreased serum collagen levels .
Collagen: Pro Series
300 grams $29.95
 Bello, A E, and S Oesser. “Collagen Hydrolysate for the Treatment of Osteoarthritis and Other Joint Disorders: a Review of the Literature.” Advances in Pediatrics., U.S. National Library of Medicine, Nov. 2006, www.ncbi.nlm.nih.gov/pubmed/17076983.
 Brosnan, J T, and M E Brosnan. “Creatine: Endogenous Metabolite, Dietary, and Therapeutic Supplement.” Advances in Pediatrics., U.S. National Library of Medicine, www.ncbi.nlm.nih.gov/pubmed/17430086.
 Hays, N P, et al. “Effects of Whey and Fortified Collagen Hydrolysate Protein Supplements on Nitrogen Balance and Body Composition in Older Women.” Advances in Pediatrics., U.S. National Library of Medicine, June 2009, www.ncbi.nlm.nih.gov/pubmed/19465192/.
 Hoffman, J. R., et al. “Effect of creatine and ß-alanine supplementation on performance and endocrine responses in strength/power athletes.” Int. J. Sport Nutr. Exerc. Metab 16 (2006): 430-446.
 Koutroubakis, I E, et al. “Serum Laminin and Collagen IV in Inflammatory Bowel Disease.” Advances in Pediatrics., U.S. National Library of Medicine, Nov. 2003, www.ncbi.nlm.nih.gov/pubmed/14600124.
 Kristine L. Clark, Wayne Sebastianelli, Klaus R. Flechsenhar, Douglas F. Aukermann, Felix Meza, Roberta L. Millard, John R. Deitch, Paul S. Sherbondy & Ann Albert (2008) 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain, Current Medical Research and Opinion, 24:5, 1485-1496, DOI: 10.1185/030079908X291967
 Sugihara, F, et al. “Ingestion of Bioactive Collagen Hydrolysates Enhanced Pressure Ulcer Healing in a Randomized Double-Blind Placebo-Controlled Clinical Study.” Advances in Pediatrics., U.S. National Library of Medicine, 30 July 2018, www.ncbi.nlm.nih.gov/pubmed/30061579.
 Wienecke, Elmar. Performance Explosion in Sports: An Anti-doping Concept: Revolutionary New Findings in the Area of Micronutrient Therapy: Training Continuity, Training Optimization, Injury Prevention Through Personalized Micronutrients. Meyer & Meyer Verlag, 2011. ISBN 978-3-89899-652-5;
 Zdzieblik, Denise et al. “Collagen Peptide Supplementation in Combination with Resistance Training Improves Body Composition and Increases Muscle Strength in Elderly Sarcopenic Men: A Randomised Controlled Trial.” The British Journal of Nutrition 114.8 (2015): 1237–1245. PMC. Web. 19 Aug. 2018.
Branched Chain Amino Acids (BCAAs) are the building blocks of protein that help reduce muscle soreness, encourage muscle growth, and prevent protein breakdown. They are comprised of three essential amino acids: leucine, isoleucine, and valine. These essential amino acids are are not metabolized to any significant degree by your liver, meaning they are able to absorb into your bloodstream to be used by your skeletal muscle.
Why use BCAA supplements?
BCAAs are one of the most widely studied sports nutrition supplements on the market and its popularity has continued to rise (3). Awareness has been continuously growing as more and more athletes are educating themselves with BCAAs and realizing the health benefits associated with proper intake.
There are a total of 20 amino acids that are the foundation of muscle protein in the human body. Of those 20 amino acids, nine are considered to be essential, meaning that the human body cannot produce these essential amino acids (EAAs) and they must be consumed.
Since muscle protein is in a “constant state of turnover” all 20 amino acids need to be present in the body so that protein synthesis may occur to replace lost protein due to protein breakdowns (3).
BCAAs are comprised of three essential amino acids; leucine, isoleucine, and valine and are so-named due to their branching chemical structure. These three essential amino acids are not metabolized by the liver and make it into the bloodstream in whole to be used by the skeletal muscle, the muscles attached to your bones, to increase your lean muscle mass.
Although whey protein naturally consists of BCAAs, the amount per gram, 20-23%, is insubstantial to preventing muscle breakdown. As a result athletes are turning to high quality BCAA supplements to increase their consumption to support their performance, prevent muscle loss, increase strength and energy, and protect their immune functions.
When to use BCAAs?
The best time to take BCAAs are before or during workouts to decrease percentage of body fat, increase lean muscle mass, increase strength gains, and prevent muscle breakdown and turnover (1).
An alternative way to use BCAAs, for those on a calorie restricted diet, would be as a meal replacement to support lean muscle mass and decrease one’s body fat percent. BCAAs will act as your protein source, while limiting your calorie intake and keeping your muscles fueled with the protein it needs to limit turnover and breakdown (1).
Each BCAA is a building block to protein synthesis and has its own properties…
Leucine: Critical for protein synthesis, repairs torn down muscles, stimulates healing, and produces growth hormones.
Isoleucine:Heavily concentrated in muscle tissue, promotes muscle metabolism, and is a key player in immune function and energy regulation.
Valine: Helps stimulate muscle growth, regeneration, and energy production.
Now, add these three together and you understand why they call BCAAs the building blocks of protein.
BCAAs’ role in athletics has been widely studied in relation to sparing muscle mass while reducing calorie consumption, improving immune system function, limiting fatigue, and promoting protein synthesis. We’ll be digging into the highlights of BCAAs and how proper consumption can give you great benefits.
Staff writers hard at work
Increased Strength and Muscle Growth
As athletes we’re always looking to get stronger and push the limits. Getting swole and bulky is not the goal, but increasing our output on the mats, in the gym, or during WODs is ideal.
In 2009 an eight-week double-blind study was conducted to evaluate the effects of consuming BCAAs during a resistance-training program. Participants of the study were randomly given either 14 grams of BCAAs, 28 grams of Whey protein, or 28 grams of carbohydrates from an unnamed sports drink.
Throughout the study, participants followed a training program that worked all major muscle groups “once per week using a four-day training split” (2). At the end of the eight weeks, participants given BCAAs experienced greater lean muscle mass, decreased body fat, and significant increased muscular strength on their 10-rep max for both bench and squat compared to those of the Whey and Sports Drink groups (2).
The study concluded, that proper supplementation of BCAAs had greater benefits of Whey and common sports drinks that are ever so popular. Taking BCAA’s prior to working out as well as during provides your body with the energy and strength needed to push the limits.
During workouts our bodies use amino acids for muscle output and strength. Supplementing workouts with BCAAs replenishes the aminos and protein that was lost as a consequence of protein breakdown. When workouts are properly supplemented with BCAAs new muscle proteins are being synthesized which in turn increases your performance, resulting in a reduction of fatigue and increased endurance in athletes.
Amino enriched supplements increase muscle protein synthesis by up to 30% (5). The primary function of muscle protein synthesis is to help repair and build new muscle tissue. While you’re breaking down your muscles you’re also feeding it the nutrients it needs to repair itself.
BCAA's benefits may also extend into the brain. It has been suggested that the changes to the brain's 5-hydroxytryptamine (5-HT) levels cause central fatigue. BCAA's (leucine, isoleucine, and valine) play an important role in the synthesis of 5-HT by affecting the transportation of tryptophan across the blood-brain barrier and reducing the uptake of tryptophan by the brain. This inhibits the synthesis of 5-HT and thereby reduces fatigue.
A study examined the effects of BCAA's on marathon athlete's ability to push through perceived exertion and the ability of BCAA's to reduce central fatigue.
The subjects were two groups of marathon athletes, one group that BCAA’s were given during the race, and a placebo group. Subjects that were given the BCAA’s had a lower perceived exertion level and lower mental fatigue than the placebo group (4). The studied concluded that BCAA’s may in fact reduce central fatigue and reduce perceived exertion in endurance sports.
BCAA’s are also a great source of energy!
After your body has depleted its glucose store you can rely on the energy provided by a BCAA supplement, giving you close to 40% more energy than having nothing (1).
Studies show that aminos can compete as an energy source with glucose (1) meaning that consuming BCAAs during or before your workout will give you that extra kick to go the extra mile.
Speaking of extra mile...participants of a BCAA study were put to the test during prolonged exercise under heat stress to test the effects of BCAA supplementation (9).
Six women and seven men were either given a placebo or a BCAA drink every 30 minutes during a cycling test, where participants were cycling at their peak VO2 until exhaustion. The results concluded that the BCAA group cycled 12% longer than the placebo group, proving that BCAA supplementation prolongs energy during exercise (9).
Who doesn’t want a secondary energy source?
Branched-chain amino acids can be used to prevent weight gain, enhance fat loss, and maintain lean muscle for athletes wanting to rid of unwanted fat.
Taking BCAA’s between meals, especially on a calorie restricted diet will help maintain lean muscle and help your body remain in a fat burning state. A 2011 study proved that BCAA supplementation “enhanced lipid oxidation during exercise in glycogen-depleted subjects” causing a decrease in body fat percentages (3).
There have been numerous studies that show supplementing with BCAAs can result in fat loss…
Twenty-five elite wrestlers were studied for 19 days to determine the effects of a restricted caloric diet supplemented with BCAAs.
The study found that participants who were given BCAAs throughout the 19 days had a significant higher body weight loss and decrease in body fat percent compared to those in the controlled group, who were given a soy protein supplement (8).
Participants in the BCAA group had lost 0.6% more body fat than their counterpart, while still maintaining energy and performance levels (8).
In a separate study, 36 weightlifters, with a minimum of two years experience, were randomly assigned to receive either 14 grams of BCAAs, 28 grams of Whey protein, or 28 grams of carbohydrates while participating in an eight-week resistance training program (2).
The study found that participants in the BCAA group lost more than 1% body fat compared to their counterparts.
While losing body fat, the BCAA group on average gained 4.4 lbs more lean muscle mass compared to the whey and carbohydrates groups (2).
Now remember, BCAAs aren’t some type of magical dust that instantly sheds the pounds, but proper supplementation to your diet and workout routine can help you rid of unwanted body fat while still maintaining your lean muscle.
So that’s it folks...
We’ve covered the highlights and benefits of BCAAs as well as the research behind supplementing with BCAAs.
Does the source of BCAA's matter? Did you know that the majority of BCAA's on the market are derived from duck feathers and animal fur? Be sure to check out our guest post on BJJ Heroes where we discuss the differences between plant-based BCAA's and Traditional BCAA's.
BCAA: Pro Series
30 Servings $39.95
Tessari P, e., Inchiostro S, Biolo G, Duner E, Nosadini R, Tiengo A and Crepaldi G (2018). Hyperaminoacidaemia reduces insulin-mediated glucose disposal in healthy man. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/3910497 [Accessed 13 May 2018].
Stoppani, J., Scheett, T., Pena, J., Rudolph, C. and Charlebois, D. (2018). Consuming a supplement containing branched-chain amino acids during a resistance-training program increases lean mass, muscle strength and fat loss. [online] Journal of the International Society of Sports Nutrition. Available at: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-6-S1-P1 [Accessed 13 May 2018].
Gualano AB, e., Bozza T, Lopes De Campos P, Roschel H, Dos Santos Costa A, Luiz Marquezi M, Benatti F and Herbert Lancha Junior A (2018). Branched-chain amino acids supplementation enhances exercise capacity and lipid oxidation during endurance exercise after muscle glycogen depletion. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/21297567%20 [Accessed 13 May 2018].
Blomstrand E, Hassmén P, Ekblom B and Newsholme EA (2018). Administration of branched-chain amino acids during sustained exercise--effects on performance and on plasma concentration of some amino acids. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/1748109 [Accessed 13 May 2018].
Wolfe, R. (2018). Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?. [online] Journal of the International Society of Sports Nutrition. Available at: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0184-9 [Accessed 13 May 2018].
Bassit RA et. al. Branched-chain amino acid supplementation and the immune response of long-distance athletes. Nutrition. (2002) 18(5):376-9.
Bloomstrand E. A role for branched-chain amino acids in reducing central fatigue. J Nutr. (2006) 136(2):544S-547S.
Mourier A, e., Bigard AX, de Kerviler E, Roger B, Legrand H and Guezennec CY (1997). Combined effects of caloric restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/9059905 [Accessed 13 May 2018].
Mittleman KD, e., Ricci MR, and Bailey SP (1998). Branched-chain amino acids prolong exercise during heat stress in men and women. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/9475648 [Accessed 12 May 2018].
If you train, you’re constantly looking for ways to reduce inflammation and joint pain. Up until recently, athletes often over-relied upon Nonsteroidal Anti-Inflammatory Drugs (NSAID) like ibuprofen to keep them on the mat. According to Robert Hoffman, MD, chief of rheumatology at the University of Miami Miller School of Medicine, “Gastritis, esophageal reflux disease (heartburn), and bleeding ulcers are all problems that can develop from NSAIDs.”
Two groups were randomly given either curcumin extracts or ibuprofen. At the end of 4 weeks, the results showed that curcumin was just as effective as ibuprofen for the treatment of knee osteoarthritis, but fewer gastrointestinal problems were reported from the patients who received the curcumin extract compared to the ibuprofen group.
When you combine Turmeric with other natural anti-inflammatory powerhouses like Pomegranate, MSM, and Glucosamine, you can avoid relying on ibuprofen to keep your joints feeling 100.
Your stomach will thank you later.
Joint: Pro Series
60 ct Capsules $29.95
Daily, J W, et al. “Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials.” Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials., U.S. National Library of Medicine, 19 Aug. 2016, www.ncbi.nlm.nih.gov/pubmed/27533649.
Kuptniratsaikul, V, et al. “Efficacy and Safety of Curcuma Domestica Extracts Compared with Ibuprofen in Patients with Knee Osteoarthritis: a Multicenter Study.” Efficacy and Safety of Curcuma Domestica Extracts Compared with Ibuprofen in Patients with Knee Osteoarthritis: a Multicenter Study., U.S. National Library of Medicine, 20 Mar. 2014, www.ncbi.nlm.nih.gov/pubmed/196787802.
Omega-3’s have been making a lot of headlines lately. In 2012, close to 19 million Americans supplemented with Fish Oil, making it the number one natural supplement (1). When it comes to supporting your joints, cardiovascular and cognitive health, nothing compares to Omega-3’s. In fact, The Journal of Clinical Lipidology lists Omega-3’s as one of the main dietary factors for preventable early mortality.
The Dietary Guidelines for Americans recommends eating at least 8 ounces of fatty fish a week to get your recommended amount of Omega-3’s. But according to the National Health and Nutrition Examination Survey data from 2003-2008, only 1 out of 5 Americans consumed enough Omega-3’s.
What exactly are Omega-3s?
Omega-3’s are essential fatty acids, meaning your body can’t produce them, found in a wide variety of foods. However, the most beneficial forms are Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) found in fatty fish. Previously, athletes supplemented with fish oils that were derived from cold water oily fish: salmon, herring, mackerel, anchovies, and sardines. Lately, a lot of athletes have been choosing to supplement with Krill Oil instead.
Why Krill Oil?
Just like Fish Oil, Krill is high in Omega-3 fatty acids. The shorter lifespans of krill lessen the potential for mercury contamination, PCBs, and other toxins, unlike the longer lifespans of fish which increases the risk of contamination. When comparing Krill Oil to Fish Oil, there are a bunch of other reasons why you’d choose Krill Oil over Fish Oil:
Krill Oil omega-3’s have a greater bioavailability than fish oil because they are attached to phospholipids which makes it easier for the small intestines to absorb.
Krill Oil’s variety of DHA is preferred by your brain.
Krill Oil contains a unique antioxidant Astaxanthin, which is not found in fish oil.
Krill Oil is sourced from the Southern Hemisphere, a pristine environment, ensuring less potential of toxins and contamination.
Fish Oil is heavily processed via Molecular Distillation to remove pollutants like mercury and alters composition into an ethyl ester form which are less bioavailable.
Krill Oil is a more sustainable source than Fish Oil
Is Krill Oil sustainable?
Antarctic Krill, Euphausia superba, are tiny crustaceans found in the Antarctic Ocean. They make up an estimated biomass of around 379 million tonnes, more than the biomass global population of humans, and are viewed as a one of the most sustainable sources of fishing.
The Commission for the Conservation of Antarctic Marine Living Resources (CCAMLR) manages the krill Antarctic fisheries and has set a limit of a sustainable harvest at 5.6 million tonnes annually. However, the CCAMLR has a set “trigger” level of 620,000 tonnes that represents approximately 1% of the estimated 60 million tonnes of krill in this region as a precautionary level.
Current krill fishing is far below the limit, around 200,000 tonnes and about .02 percent of the total biomass, less than half of the trigger level. Because of the abundance of Krill, and the tight management of fisheries, Krill is viewed as a more sustainable resource than fish oil.
Don't take our word for it
Listen to Dr. Rhonda Patrick discuss the differences between Krill Oil and Fish Oil in terms of bioavailability and transport into different cells.
Finally, here's an infographic with all the highlights showcasing the differences between these two supplements.
3. Danaei G, Ding EL, Mozaffarian D, Taylor B, Rehm J, Murray CJL, et al. (2009) The Preventable Causes of Death in the United States: Comparative Risk Assessment of Dietary, Lifestyle, and Metabolic Risk Factors. PLoS Med 6(4): e1000058. https://doi.org/10.1371/journal.pmed.1000058
4. Harris, W. S., Tintle, N. L., Etherton, M. R., & Vasan, R. S. (2018). Erythrocyte long-chain omega-3 fatty acid levels are inversely associated with mortality and with incident cardiovascular disease: The Framingham Heart Study. Journal of Clinical Lipidology. doi:10.1016/j.jacl.2018.02.010
5. Papanikolaou Y, Brooks J, Reider C, Fulgoni VL. U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: results of an analysis using observational data from NHANES 2003–2008. Nutrition Journal. 2014;13:31. doi:10.1186/1475-2891-13-31.
Looking for more than just a simple jiu jitsu workout thrown together without any rhyme or reason?
Get our BJJ 4 Week Strength Program, designed by head strength trainer Daniel Aipa (CSCS, USAW) of the Ku Project. This 4 week program is a scientifically backed program designed to improve your strength, explosive power, and ultimately improve your conditioning for Brazilian Jiu Jitsu.
Enter in your email address below and we'll email you the FREE PDF to get started. What are you waiting for?
If you can't see the input field below, turn off your ad blocker and reload. If you have any issues receiving your PDF, email us at email@example.com and we'll be happy to assist.