Saturday Steel : Strength & Wellness Monthly
This first month of the year usually prompts us to reflect on what’s going well and what we can improve upon so that we continue to evolve. We (OMP Coaches) are personally mindful of how much we have to be thankful for as we continue to grow as coaches, martial artists & human beings. We’d like to share tips, thoughts, musings, and general information on different aspects of wellness we find meaningful. Beginning this year, we'll bring you 'Saturday Steel: Strength & Wellness Monthly' on the first Saturday of each month. A short, bullet-point version of the newsletter will be sent to your inbox each month if you’re subscribed to the OMP Newsletter. Right here on the OMP Blog is where you can find the extended version* of each newsletter with photos, videos, additional links to articles and other resources, etc. that didn’t make it onto the emailed version.
*Fun Fact: Both Mel & Luis ALWAYS watch the extended version of LOTR when it’s available. It’s just a better way to live. Joking aside, the shorter version of the newsletter was specifically designed to be concise enough to be useful in a world where Life is busy, inbox items compete for our time, and short, actionable items without wordy frills are more within reach.
Please enjoy these extended Newsletter Blogs and let us know what you think or what you’d like to read more about. Thanks for being on the Strength Journey with us!
All the best,
- Luis & Mel
🔔 Enhance Your TGU Practice
A Key Tip for Students - In our recent classes, we've focused on a crucial aspect of the Kettlebell Turkish Get-Up (TGU) – optimal back leg positioning. By strategically positioning your back leg, you gain two major benefits:
First, it allows for a more powerful push-off when rising to your elbow, adding efficiency to your movement.
Second, it facilitates controlled and effective eccentric force as you descend back to the floor from the elbow position. This approach not only improves your TGU execution but also increases strength and stability throughout the exercise.
How to position the back leg better
Place your back foot out wide & away from your midline. Imagine making a snow angel with your legs straight and then bending that back leg from that wide position.
Make sure that your foot isn’t too far away from your hips. Try having your back knee bent at a 90-degree angle or less to see if that helps with power production getting to the elbow.
🌟 Nutrition/Health habit we are currently working on: We are personally aiming to eat enough protein
We are working on eating enough protein each day (about 1 g per pound of bodyweight) for our level of training and desired level of wellness.
Check out [this PN article on protein] for more details about why protein is the most important macronutrient to get right: Here are some highlights:
Why is protein so important?
“Beyond the basics of preventing deficiency and ensuring a baseline of protein synthesis, we may need even more protein in our diets for optimal functioning, including good immune function, metabolism, satiety, weight management, and performance. In other words, we need a small amount of protein to survive, but we need a lot more to thrive.”
How much do I need?
For basic protein synthesis, you don’t need to consume more than 1.4 to 2.0 g/kg (around 0.64-0.9 g/lb) of protein per day.
Nevertheless, consuming higher levels of protein (upwards of 1g per pound of body weight) may help you feel satisfied after eating as well as maintain a healthy body composition and good immune function.
More resources:
What foods are high in protein? Which protein sources are higher quality?
More info on healthy sources of protein (& Carbohydrates & fats) in this article from Precision Nutrition:
‘What should I eat?!’ Our 3-step guide for choosing the best foods for your body. [Infographic]What does eating enough protein as a plant-based eater look like?
More info on plant-based sources of protein in this article from Precision Nutrition:
Protein for plant-based eaters: How to choose the best sources
Extra Credit:
Did you know….? Protein is kind of a big deal for your body.
Protein Factoids:
Proteins are the building blocks of antibodies. Getting just the bare minimum or being protein deficient can lead to higher risk for viral and bacterial infections. Protein is a major part of weight management because of the Thermic Effect of Eating; your body must burn a lot of calories to digest protein as opposed to fats and carbohydrates. Protein also leads to higher satiety after eating so you stay full for longer, leading to less snacking and perhaps less hungry decision-making. A higher protein intake helps injuries heal faster; a slow-healing injury may be influenced by how much protein you’re getting in. A higher protein intake can improve cardiometabolic health including lower blood pressure, improved glucose regulation, lower blood cholesterol and more. [keep reading more protein tips from this article HERE]
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Join us this month to explore the Zercher Squat with helpful tips and videos. Furthermore, learn how eating slowly and mindfully is a simple yet profoundly effective practice that can transform how we eat and feel, leading to improved digestion, enhanced satisfaction with meals, and better control over portion sizes.