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Sugar

By Kanoa

Sugar

As my clients know, I often go on about the need to reduce our daily sugar intake. I’ll try to limit my rant on the topic but there are some important facts that should be incorporated in your daily routine to help improve our overall health. Be sure to stay tuned for upcoming seminars, as I will go into more detail on the effects of sugar on our bodies.

  1. According to the American Heart Association, Adults should only consume approximately 25g of sugar a day. That’s 6 teaspoons a day. When you look at the amount of sugar in one 12 oz can of coke, it has 39g of sugar (equivalent to 11 teaspoons of sugar). Children should only consume 12-25g of sugar. The average American is consuming around 19.5 teaspoons a day! These extra grams of sugar are stored as body fat, and correlate to back fat and those love handles.
  2. Sugar is an addiction. “Using brain scanning technology, scientists have learned that your brain responds to sugar in the same manner as it would to using a hard drug like cocaine”. Sugar causes your dopamine levels to spike, leaving you with the same urge and desire as if you were using a drug and “chasing a high”. Eating sugar often creates a vicious cycle that makes you crave more sugar. Break the addiction by choosing foods that are low in sugar. Switch to lots of green vegetables as a snack, like edamame or some delicious kale chips.
  3. Check your food labels. Sugar may not be listed as the number one ingredient in your processed foods, but when you take the time to look at all of the variations of sugar that are listed in the ingredients, it may surprise you when totaled it is the number one ingredient. Be aware of hidden names, such as fructose, high fructose corn syrup, maltose, rice syrup, and the other fifty-something variations. Even if a label claims to be sugar-free, it can still have some sugars added in. The nutrition labels in the United States do not have to have sugar listed on them if there is less than one gram per serving size. An example is Diet Arizona Green Tea. It has honey added to it but the label claims 0g of sugar. If you drink a gallon of it, you’d actually be taking in approximately 20 g of sugar.
  4. “Healthy Foods” can still be sugar-laden. Items like pasta sauce, salad dressings, ketchup, even yogurt have added sugar. Companies started pushing fat-free items while using sugars as a preservative and fillers to cover the lost flavor from the missing fats. Be aware of this when making your food selections. Be sure to take the time to read those nutrition labels.
  5. Fruit Juice is no better than a can of soda! Yes, you read that right! One glass of juice can be equivalent to your total recommended daily value. One 8 oz cup of Tropicana Orange juice yields 22 g of sugar. Without the dietary fiber from eating an orange rather than drinking it, you’re putting a strain on your liver. These high levels of fructose have been linked to cholesterol changes, metabolic disorders, as well as cardiovascular ailments. The argument that using orange juice for vitamin C is also not as accurate as we would hope. One serving of orange juice provides approximately 75-90 mg of vitamin C, whereas 1 cup of broccoli has 100 mg, red peppers have about 190 mg in 1 cup, and kale has about 80 mg in 1 cup.

Contrary to popular belief fat does not make you fat, sugar makes you fat. It is linked to obesity, metabolic syndrome, diabetes, cardiovascular disease, as well as negative effects on cognition and brain function. To read more about the topic, check out these websites:www.sugarscience.orghttp://modernhealthmonk.com/orange-juice-is-killing-you/http://www.prevention.com/food/healt...

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No Excuses!

By Kanoa

“Never make excuses. Your friends don't need them and your foes won't believe them.”

-John Wooden

Warhawk Matt Scott in Nike 'No Excuses' Commercial

UW-Whitewater Wheelchair Basketball Player Matt Scott appears in Nike 'No Excuses' Commercial.

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Tips for Eating on the Go

Let’s face it, we are always on the go and have busy schedules that we need to keep. One question I regularly get is how do I stay consistent on my meal plans and eating when I am always on the go and don’t have the time to sit down and make my meals? I have struggled with this issue myself, whether it be work, travel, or have a busy day filled with appointments. I still need to get my meals in and the last thing I want to do is have to stress where or how I am going to do that. I have shared with some of you crazy antics of drinking my protein shakes mixed with chicken, almond milk, and rice cakes…that may be the extreme side of it and I have no expectations for you to do the same madness that I have endured. I&rsquo...

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Complete with a partner

4x
30 Barbell Back Squat
30 Dumbbell Walking Lunge
200m Run (both partners)

...then

4x
30 Barbell Bench Press
30 Band Push-Up
100m Farmer Carry (both partners)

...then

4x
30 Barbell Rack Pull
30 Pull-Up
200m Row (both partners)

Gainz:

A.
Barbell Push Press 5x2 @90%1RM

B.
i.
3x
6 Dumbbell Seated Arnold Press
...rest 30sec
12 Barbell Shrug w/1sec Hold
...rest 60sec

ii.
3x
8 Barbell Front Shoulder Raise
...rest 30sec
10 Dumbbell Leaning Lateral Shoulder Raise (each)
...rest 30sec
12 Band Pull Apart
...rest 60sec

iii.
3x
10 Barbell Curl @0-1-3-1
...rest 30sec
10 Weighted Push-Up
...rest 60sec

Shredz:

A.
i.
4x
12 Barbell Front Squat @3-0-0-1
...rest 30sec
15 Barbell High Bent Over Row @0-1-3-1
...rest 30sec

ii.
4x
10 GHD Glute-Ham Raise @3-1-0-1
...rest 30sec
15 Dumbbell Overhead Press @0-1-2-1
...rest 30sec

iii.
4x
15 Dumbbell Box Step Up (each)
...rest 30sec
12 Push-Up @3-1-0-1
...rest 30sec

Gainz + Shredz

C.
“Strict VW”
21-15-9
Barbell Bench Press @ Bodyweight OR +/-20RM
Pull-Up

Gainz:

a.
10x
5 Barbell Back Squat @10RM @4-0-0-1
...rest 90sec
5 Barbell Straight Leg Deadlift @3-0-0-1
...rest 90sec
*if you completed all sets/reps without failure 2 weeks ago, add 5-20lbs

b.
3x
50m Farmer Carry
...rest 60sec
8 GHD Glute-Ham Raise @3-0-0-1
...rest 60sec

C.
Complete in as few sets as possible
275 Kettlebell Swing

Shredz:

A.
5x
10 Barbell Sumo Deadlift
45sec Low Plank + 45sec High Plank

...rest 90sec

B.
i.
4x
12 Goblet Squat w/2sec Pause
90sec Wall Sit
...rest 30sec
12 Kneeling Side Throw (each)
...rest 60sec

ii.
4x
30 Unbroken Kettlebell Swing
...30sec rest
12 Barbell Landmine Rotation (each)
...60sec rest

C.
12x
25m Alternating High Low Sled Push
10 bodyweight Squat
25m Sprint
50m Slow Jog

8x

1min Row/30sec Rest

...then immediately complete
3x
33 WallBall
33 Sit-Up
33 Kettlebell Swing
600m Run

Stretch!

Gainz:

A.
10x
5 Barbell Flat Bench Press @10RM @4-0-0-1
...rest 90sec
5 Chin-Up @0-1-4-0
...rest 90sec
*if you completed all sets & reps 2 weeks ago without failure, add 5-20lbs to Barbell

B.
3x
8 Dumbbell Parallel Grip Flat Bench Press @4-0-0-1
...rest 60sec
8 Dumbbell 1 Arm Standing Row @0-1-4-0
...rest 60sec

C.
8x
30sec Max Rep WallBall
30sec Rest

Shredz:

A.
i.
4x
12 Dumbbell Straight Leg Deadlift @4-1-0-1
...30sec rest
12 Dumbbell Floor Press
...30sec rest

ii.
4x
12 Dumbbell Walking Lunge (each)
...rest 30sec
12 Pull-Up
...30sec rest

iii.
4x
12 GHD Hip Extension @0-1-3-1
...rest 30sec
12 Dumbbell Bent Over Row @0-1-3-1
...rest 30sec

b.
12x
50m Sprint
50m Jog
25m Walk

"12 Days of KSG"

1min Low Plank
2 Burpee
3 Barbell Push Press
4 Goblet Squat
50m Sled Push
6 Barbell Back Squat
7 Kettlebell Swing
8 WallBall
9 Barbell Deadlift
100m Farmer Carry
11 Pull-Up
1200m Run

*Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc.

Complete w/a partner

8 Rounds
4 Barbell Back Squat
8 Chin-Up
16 Double Under

300m Sled Push

4 Rounds
6 Dumbbell Push Press
12 Goblet Squat
24 Sit-Up

300m Farmer Carry

2 Rounds
12 Burpee Box-Up
24 WallBall
48 Kettlebell Swing

Run OR Row 1500m

 

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