Blog 2 - "Been Everywhere"

It's been about 2 weeks since the last blog. I apologize for that but it has been an extremely busy two weeks. From being to Florida and back to officiating the Charleston Riverdogs games this past week on top of teaching, it's been crazy. However, I am grateful to have met new friends, see old ones and have the opportunities.  
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With that said, I wanted to share a few things I picked up over the course of the past two weeks. 

1) Basics: I've still been hitting 100 oz. minimum daily for water intake. I have been getting 4 lifts in per week. I have teetered in between 8000-10000 steps per day. I have been consistent with taking in my preferred Titan Products (NAC, Greens, Enlite, Fish Oil, Multi Vitamins, Bonebroth Collagen, Meal Fix, and a few new supplements and regimens which I will discuss in the next few bullets.)

2) Most recently, I wanted to improve the quality of my sleep. I have experimented with some things in the past but most recently, I have incorporated Golden Milk into my regimen at night about 30 minutes before bedtime. I have been able to fall asleep rather quickly and remain in a quality state of REM sleep without disruption. If you want to try out the recipe, I will provide it to the below.

Golden Milk: Ingredients
1.5 cup milk
1 tsp ground turmeric
1/2 tsp ground ginger
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp ground black pepper
2 tbsp honey
Instructions
Place all ingredients in a saucepan, except the honey.
Bring to a simmer. And simmer for 5-10 minutes, stirring frequently.
Remove from heat. Add in honey and stir. Pour into mug. Serve warm.

​3) Creatine and electrolytes combined have replaced much of my preworkout and coffee intake. 

When I first wake up, I immediately get 2.5 grams of creatine and a scoop of quality electrolytes (500 mg sodium, 400 mg potassium, 200 mg magnesium).

I do the same dosage during my workouts as hydration.
My workouts have been much more focused and I have noticed a difference in endurance.

Now… for caffeine… Fun fact about caffeine. It has a half life of 6 hours… So basically if you drank 300 mg of caffeine at 3 pm, at 9 pm, there would still be 150 mg in your system. That is going to affect your sleep!

I will admit. I do take 300 mg of caffeine a day. (By the way, 400 mg is the max you should be taking in one day). Anything over is going to cause irritability and anxiety.

My caffeine source comes from Enlite by Titan Nutrition. Enlite is a fat burning agent that dandelion leaf extract. I usually take this around 9 am each day.
Which means that by 3 pm, 150 mg is in me. By 9 pm, only 75 mg of caffeine is in me. This means I can get quality sleep.

I recommend Titan creatine. In terms of electrolytes, I am experimenting with different ones. I currently am enjoying EC Sports Watermelon which can be found at Lean Kitchen in Summerville on Main Street. 

​4) The last few months, I have been just putting workouts together as I see fit. However recently, I have gotten back to using the Bodi app. The most recent workouts I have completed were Body Beast Tempo Chest and Tri, Body Beast Tempo Back and Bi,  A Week of Labor Legs, Body Beast Total Body, and Hammer Power from Hammer and Chisel. 

I started using Beachbody back in 2010 when I was putting on weight for college baseball. I purchased the app in 2018 and until this day, completely endorse it's library and variety of programs and workouts. If you are interested, you can try it out here. BODI

​5) Leisure: This past weekend, I had the pleasure of playing pickleball at The Pickle Bar in Summerville with friends. If you ever want to play and are in the area, let's play! Add me on DUPR!

If you are a thriller fan, I highly recommend the movie "Strange Darling". Some elements of the movie are pretty strong so if you're easily offended, I don't recommend. However, if you are looking for a creative film that has a fun twist to it due to its story told out of order, I highly recommend. GO INTO THIS MOVIE BLIND. Do not see the trailer first. 

I also attended the Riverdogs game as a fan on Sunday and had dinner with my family at one of my favorite dive establishments, Little Jack's Tavern. Yes. I ate their famous burger! 

6) Good News: Since my last blog, I am happy to announce that our campaign to get floor hockey equipment for Whitesville Elementary's PE department was fulfilled thanks to a true community effort. I am so thankful for all who donated, shared, etc. Our floor hockey unit will start this Winter. Please be sure to attend a Stingrays game as well. The Stingrays and News 4 were intricate in helping this vision come to fruition. 

I hope you have wonderful week. Challenge yourself to move your body each day. Whatever you are pursuing... KEEP GOING. 

Much love,

Brett

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