03-02-2022 WEDNESDAY
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Weds Edition | Mar 02, 2022
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“Life is March weather, savage and serene in one hour.”
- Ralph Waldo Emerson

Poignant thoughts from one of history’s greatest wordsmiths. A bit deeper than the usual, “Can you believe it’s March already?” we’ll all hear a dozen times at the start of a Zoom call. Either way, let’s get to work…

The Greatest Debate
Gif from Tenor

Session Plan: 

The Warm-Up - Vegetable of the day and month… the radish
Heavy Sets - Understanding regressions and how they can unlock your fitness goals.
Water Break  - Hot, hot, hot and Ice, Ice Baby… it’s time for a contrast shower.
Finisher - Of all the stretches in the world, only one can be “The World’s Greatest.”
Cool Down - Check out the top black-owned fitness brands to buy and support.

Happy Wednesday!

The Warm-Up

incoporate veggies in meals
Photo from cookieandkate

Nutrition Section

Be on the lookout for asparagus, avocado, broccoli, brussel sprouts, cabbage, cauliflower, leeks, mushrooms, parsnips, peas, and radishes as the calendar turns to March and these produce items come in-season. Cookie + Kate have some fresh ideas to incorporate these foods into your everyday diet.

A special focus today is on the radish. These little nutritional nuggets have a decent amount of Vitamin C, regulate blood sugar and protect against insulin resistance, can help the liver detoxify and the kidneys to flush out toxins, and also nitrates that improve blood flow while protecting against heart disease. As always, they are best to enjoy in moderation, but these crunchy vegetables pack quite a bit of punch.


Heavy Sets 

programming regressions
Photo from nfpt

Movement Section

The pull-up is a bodyweight-exercise staple, and the basis of many a fitness goal and New Year’s Resolution, but where many want, few do.

The key: Programming Regressions. The hardest part about doing a pull-up is figuring out how to get better at pull-ups without being able to do a pull-up. (Sidenote: a pull-up is where your palms face away from your body with your arms about shoulder width apart. Anything where your palms are facing your body or themselves is defined as a chin-up.)

Regressions are easier, more achievable movements that can help build towards the greater goal. A pull-up involves a lot of back strength, scapular depression, grip ability, and core stability. Train all of these things individually and you’ll build the pieces necessary to achieve the pull-up goal when they’re all put together.

Extra nugget of wisdom - did you know that grip strength is one of four success parameters that one can train in the gym that has been scientifically tied to a longer life expectancy?

#WorkoutIdeas #ProgrammigTips

Water Break  

Hot/Cold Contrast
Gif from Giphy

Weekly Recommendations

Cold exposure has been all the rage for the past few years. Wym Hoff is running around Mt. Everest in his underwear, The Rock is enjoying cold showers every morning, and celebrities and fitness leaders alike are taking cold plunges for the supposed health benefits.

But you hate the cold, and no amount of reduced inflammation, improved immune health, or enhanced energy could be worth your steaming hot morning shower. Enter hot/cold contrast showers and one writer’s 7-day experiment with them.

The 10-30 seconds of hot water alternated with 10-30 seconds of a freezing cold blast is a pretty good intermediate step to taking a nap on a polar ice cap, and still may have some of the same benefits - there is still a lot to be understood about the benefits of cold exposure and contrast work, but for many, this uncomfortable morning experience has unlocked quite a few health benefits.



The World's Greatest Stretch
Photo from redefiningstrength

Senior Section

With about 600 muscles in the human body, and many ways to bend, twist, crunch, and pull, there are a countless number of ways we can stretch our bodies. But only one can be the World’s Greatest Stretch.

In one combination, this stretch targets the hips, hip flexors, thoracic spine and shoulders, all parts of the back, quads, and even the neck region. The patterning of this stretch is, positionally speaking, pretty much the exact opposite of how we live our lives. As we age, shoulders hunch forward, our backs start to round, and our hips and glutes get tight and lose their mobility from hours of sitting in a flexed position. The World’s Greatest Stretch opens all of that up, and in just a few minutes a day, you can hit all of these problem areas to recover faster, move better, and maintain a fuller range of motion in all aspects of life.


Cool Down

switching to vegan lifestyle
Photo from dailymail

Quick Hitters and Weekly Wrap-Up

Meat Eaters Win This Round as a London-area Fitness coach reveals she gained 40 pounds after switching to a vegan lifestyle, and was only unable to shed the weight after reintroducing meat to her diet.

Fitness For All Check out these 17 black-owned Fitness brands to buy and support.

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Have questions about your own fitness routine you’d like us to address? Or feedback about what you’d like to see more or less of? Shoot us an email - today@thefreshsqueeze.com, we’d love to hear from you!


Until Next week,

Mickey at TheFreshSqueeze

Presented and Edited By: Mickey Adams & Lizzie DeVito

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