Poiema Fitness

Poiema Fitness ACE Certified Personal Trainer, Movement Specialist, RRCA Certified Adult Distance Running Coach You are not your own, for you were bought with a price.

I am an RRCA Certified Running Coach and was a distance runner for over 40 years. Additionally, I am an ACE Certified Personal Trainer and hold two certifications from the world-renowned Cooper Institute: Certified Personal Trainer and Group Fitness Instructor. I am passionate about a holistic approach to health and wellness.

1 Cor. 6:19-20 NASB, "Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? So glorify God in your body."

https://www.brmi.online/post/the-incredible-medicinal-properties-of-true-biblical-hyssop-origanum-syriacum?fbclid=IwY2xj...
05/24/2026

https://www.brmi.online/post/the-incredible-medicinal-properties-of-true-biblical-hyssop-origanum-syriacum?fbclid=IwY2xjawR_nmJleHRuA2FlbQIxMABicmlkETFWeG1YWU5SNk5Id1E5R2Frc3J0YwZhcHBfaWQQMjIyMDM5MTc4ODIwMDg5MgABHuJRf-nphuVWZKFAwkyBXFK4KjjdoJSgX8eMUKaxPvgffiYW2hn7p9xCoZhy_aem_V2A8Kxw-4HnLQMiYxSRH9Q

The plant commonly sold today as biblical hyssop (Hyssopus officinalis) is a European member of the mint family. However, many scholars now believe that the true hyssop of the Bible is more accurately identified as Origanum syriacum, another mint-family plant native to the Levant region.

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04/03/2026

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Red cabbage (Brassica oleracea var. capitata rubra) is probably the most underutilized vegetable in kitchens that should be on every table.

Not because of its flavor. Because of what's inside: one of the highest concentrations of anthocyanins of any vegetable available in any market worldwide, and studies from 2023-2026 are documenting effects ranging from the brain to the gut, from the heart to cellular longevity.

What are anthocyanins and why does the color say it all?

Anthocyanins are flavonoid pigments that give fruits and vegetables their red, purple, and blue colors. In red cabbage, the main compound is cyanidin-3-diglucoside-5-glucoside (CY3D5G), a specific molecule that biochemistry labs have isolated and studied extensively over the last five years.

The general rule in nutrition: the more intense the purple, blue, and red color, the higher the concentration of anthocyanins. Green cabbage has zero. Red cabbage - especially the darker leaf variety - can have up to 200-300mg of anthocyanins per 100g of fresh weight.

The brain: the most impactful finding

A study published on PubMed in October 2023 (PMID:37781995) administered anthocyanin-rich red cabbage extract (ARE) and CY3D5G isolate to normally aging mice for 12 weeks. The results in behavioral cognitive tests showed that ARE and CY3D5G significantly reduced cognitive decline (p < 0.05) compared to the aged control group.

The identified mechanisms: red cabbage increased superoxide dismutase activity (the master intracellular antioxidant) by 29.18%, reduced malondialdehyde (a marker of neuronal oxidative damage) by 15.74%, reduced serum and brain IL-1β and IL-6 levels, and critically, protected BDNF (brain-derived neurotrophic factor, the protein that keeps neurons alive and connected).

Furthermore, it positively altered the composition of the gut microbiome, enriching the butyrate-compound producing bacteria that protect the gut AND the brain through the gut-brain axis.

Cellular Longevity: The Number That Stops It:

A review published in Frontiers in Nutrition in June 2025 analyzed anthocyanins and age-related diseases. A key finding: fermented red cabbage extract (PSPA) extended the lifespan of C. elegans (the most widely used longevity model organism in research) by 37.5%. Under oxidative stress, the extract increased the survival rate by 171.63%, nearly tripling the survival rate under the stress that causes accelerated aging.

Cabbage's Anticancer Compounds Beyond Anthocyanins:

A review published in PMC in February 2026 (PMC:12986595) analyzed the bioactive compounds of cruciferous vegetables—the family to which red cabbage belongs. In addition to anthocyanins, red cabbage contains glucosinolates (which generate isothiocyanates such as sulforaphane when chewed) with potent anticancer activity, and phenolic compounds with antioxidant activity measured in cell models.

Inhibits Blood Sugar in Diabetes:

The Mechanism

Cyanidin-3-glucoside in red cabbage inhibits alpha-amylase, the enzyme that digests starch, by 22.48% to 0.5 mg/mL, reducing its concentration in simple sugars. This means that red cabbage, when consumed with a carbohydrate-rich meal, literally slows the conversion of starch to glucose, moderating the post-meal blood sugar spike. It has an effect similar to metformin, but through nutritional means.

YOUR WEEK PROTOCOL: RED CABBAGE

The most bioavailable form:

Fermented red cabbage (purple sauerkraut) surpasses raw red cabbage in anthocyanin bioavailability: lactic fermentation increases bioaccessibility and additionally produces beneficial lactic acid bacteria for the gut microbiome. A jar of homemade red cabbage sauerkraut in the refrigerator, 2-3 tablespoons a day at any meal, is the most efficient intervention.

Raw red cabbage in salad:

Finely shredded, marinated for 20 minutes with lemon juice (the acid activates the release of isothiocyanates), olive oil, and salt. The lemon juice also stabilizes the anthocyanins; the acidic pH maintains the intense purple color and the molecule's bioactivity. It loses its color with excessive heat, so it's best eaten raw or briefly steamed.

For cognitive health, the most powerful combo:

Red cabbage + blueberries + beets on the same day. All three are dense sources of different anthocyanins that act synergistically on the same neuroprotective axis—Nrf2 (the master activator of cellular antioxidants) and NF-κB (the neuronal inflammation switch). A red cabbage salad with fresh blueberries and beet vinaigrette is, molecularly speaking, one of the most neuroprotective dishes you can prepare.

Do you have red cabbage in your fridge this week? Did you eat it as a child without knowing what was inside?

Verified Sources 📚: PMID:37781995 Red cabbage anthocyanins in cognitive decline (2023). Frontiers in Nutrition Anthocyanins and diseases of aging: longevity +37.5% (Jun 2025). PMC:12986595 Cruciferous bioactive compounds as anticancer agents (Feb 2026). PMID:40806038 Anthocyanins, Nrf2, NF-κB and exercise recovery (Jul 2025). PMID:40151347/PMC:12732316
Red cabbage anthocyanins: stability and bioaccessibility (2025).





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03/03/2026

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Here is what they found inside the legendary cookies:

~100% of Girl Scout cookies contain glyphosate.
~88% contain heavy metals: Arsenic, Lead & Mercury.
~Thin Mints glyphosate levels 334X what experts consider harmful.
~Peanut Butter Patties had the highest level of heavy metals with Lead & alarming levels of aluminum.
~76% of cookies exceeded Cadmium safety limits.
~96% contained Lead

This is more than just "unhealthy." It is slow poisoning, wrapped in nostalgia & sold by children.

The organization, Girl Scouts USA, generates nearly $800M in yearly profits from this. When presented with these test results, their response was silence.

February 26th, 2012, I was blessed to run the Disney Princess Half Marathon. I was so excited to see that Jeff Galloway ...
03/02/2026

February 26th, 2012, I was blessed to run the Disney Princess Half Marathon. I was so excited to see that Jeff Galloway was teaching a group of runners his Walk/Run Method during the race and we were in the first group of runners to go out that day.

Jeff has left an indelible mark on me and many others over the last 50 years. As a former runner for over 40 years and an RRCA certified running coach, I highly recommend Jeff’s Walk/Run Method. It is a great program and much kinder to your body.

This is hilarious! In the process of looking for a single 30 lb weight and a single 35 lb weight, I came across this rev...
03/02/2026

This is hilarious! In the process of looking for a single 30 lb weight and a single 35 lb weight, I came across this review on CAP Barbell Coated Dumbbell weights on Amazon. I think Bryan should be provided with a set of weights for free. This review is hilarious! Bryan is my people! I hope you get as much of a chuckle out of the review as I did! What do you think?

Bryan
5.0 out of 5 stars The Epic Saga of the 15lb Hex Dumbbell: A Review
Reviewed in the United States on July 13, 2025
Style: Chrome HandleSize: 15 lbVerified Purchase
Let's be honest, folks. When I sat down to write this, I had a moment of existential dread. A review. For a dumbbell. It's like writing a sonnet about a doorknob, or a culinary critique of a single, unadorned potato. But here we are, in the glorious age of consumer feedback, where even the most stoic, unyielding objects demand their moment in the digital sun. So, without further ado, let me regale you with the tale of the CAP Barbell Coated Hex Dumbbell, 15lbs of pure, unadulterated… well, weight.

The "Unboxing" Experience:
A Study in Minimalist Drama

The package arrived. It was heavy. Shocking, I know. I wrestled it open, expecting perhaps a fanfare of trumpets or at least a tiny instruction manual on "How to Lift Heavy Object." Instead, there it was: a single, glorious, 15-pound hex dumbbell. No assembly required. No firmware updates. No complicated pairing process. Just pure, unadulterated mass. It was almost disappointing in its simplicity. I half-expected it to whisper, "Just lift me, human. That is all I ask."

Build Quality:
Indestructible, Possibly a Relic of an Ancient Civilization

First impressions? This thing feels like it could survive a nuclear apocalypse, or at the very least, a clumsy drop onto my foot (which, incidentally, it did, and my foot is now questioning all its life choices). The "coated" part of "Coated Hex Dumbbell" is clearly doing its job. It's not just a coating; it's a force field. A rubberized, hexagonal force field.

The hexagonal shape is a stroke of genius, preventing it from rolling away like a rogue bowling ball and causing untold chaos in my living room. I appreciate this. My shins appreciate this. My cat, who views any rolling object as a personal challenge, is mildly disappointed.

The handle, oh, the handle! It's knurled. For those unfamiliar with the term, "knurled" means it has tiny, grippy bumps. These bumps are not just for show; they're for grip. My hands, usually as slippery as a greased otter after a workout, cling to this handle with the tenacity of a barnacle on a battleship. It's comfortable, even when my muscles are screaming for mercy. It’s like a firm, reassuring handshake from a very strong friend.

The 15-Pound Conundrum:
Too Light? Too Heavy? Just Right?

Ah, 15 pounds. The Goldilocks weight. For some, it's a warm-up. For others, it's the Everest of arm day. For me, it's the perfect weight for when I want to feel like I'm doing something productive without actually dislocating a limb. It’s heavy enough to make me sweat, but not so heavy that I question my life choices midway through a bicep curl.

I've used it for curls, tricep extensions (the "skullcrusher" variety, which feels aptly named when you're tired), rows, and even as a surprisingly effective paperweight for those particularly windy days. It also doubles as an excellent doorstop when the wind is really aggressive. And let's not forget its potential as a self-defense tool against particularly aggressive dust bunnies.

Pros & Cons (Because Even a Dumbbell Deserves a Balanced Review)
Pros:

It's heavy. (Exactly as advertised!)
It's 15 pounds. (Again, nailed it!)
It doesn't roll. (A true marvel of engineering.)
The coating is robust. (Seriously, this thing is tough.)
Excellent grip. (My hands are practically glued to it.)
Zero setup required. (A dream for the technologically challenged.)
Whispers encouragement. (Okay, maybe that's just the blood rushing to my ears.)

Cons:
Doesn't make coffee. (A missed opportunity, if you ask me.)
Doesn't automatically lift itself. (Still waiting for that upgrade.)
Can be surprisingly loud when dropped. (My downstairs neighbors are now intimately familiar with my workout schedule.)
Not suitable for use as a flotation device. (Learned that the hard way.)
Doesn't come with a personal trainer. (Just a lonely chunk of iron judging your form.)

Who is this for?
This 15lb hex dumbbell is for:
The aspiring bodybuilder who's just starting their journey to becoming a Greek god/goddess.
The seasoned fitness enthusiast who needs a reliable, no-nonsense weight for accessory work.
Anyone who needs a particularly sturdy doorstop.
People who enjoy the simple pleasure of lifting something heavy and putting it back down.
My cat, who needs something solid to bat at when he's feeling particularly feisty (he hasn't succeeded yet).

The Verdict:
A Weighty Recommendation

In conclusion, the CAP Barbell Coated Hex Dumbbell, 15lbs, is a truly remarkable piece of… well, fitness equipment. It does exactly what it promises: it's 15 pounds, it's hexagonal, and it's coated. It's durable, grippy, and surprisingly versatile (if you get creative).
If you're in the market for a 15-pound dumbbell that will be a loyal, uncomplaining companion on your fitness journey (or just a really good paperweight), look no further.
This dumbbell is a solid investment.
Literally.

Five out of five stars.
Would lift again.

Yes!
01/08/2026

Yes!

https://www.facebook.com/share/p/1HUJC8ZNUD/I was diagnosed with celiac disease in 2000 after being sick for years, and ...
01/08/2026

https://www.facebook.com/share/p/1HUJC8ZNUD/

I was diagnosed with celiac disease in 2000 after being sick for years, and have been told by several people that I should try pasta and bread from Italy. I haven't dared to do so. My brother-in-law has been eating foods made with Italian flour without getting sick. Have any of you tried this?

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Traverse City, MI

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Thursday 8am - 8pm
Friday 8am - 3pm
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+12317093687

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