10 June 2013

Tuesday & Wednesday, 11 & 12 June 2013

Today...a little nutrition advice.  The picture at the bottom of the post is the illustration I will use to explain what happens when you eat highly process and sugar filled food.  First off, when you look at the label on something (if it has a label it is an overly processed food already) the things that indicate a high sugar content are: sugar, dextrose, maltodextrin, corn starch, corn syrup, evaporated cane juice, any other "corn" products, anything that has "dex" in it, or anything that ends in "ose".  As a general rule, if it comes in a package, it has added sugar.

So now that we know what sugar is...we will now talk about what it does. Your body must maintain a proper blood sugar level to sustain life.  Regulation happens in two ways: 1) your blood sugar gets low, you get hungry (or in extreme cases fatigued and lightheaded) and you ingest food to raise your blood sugar level or 2) after eating, your blood sugar rises, sometimes too high, at which point the body releases Insulin to bring your blood sugar back down to proper levels.

As shown in the picture below, after you eat, you are in the green zone, in order to reduce your blood sugar to proper levels, Insulin causes chemical reactions which store excess blood sugar as fat.  In addition to this action, the body CANNOT burn fat while fat is being stored (even if you are working out!!!).  This is why we see folks who workout but do not lose weight, their diets are screwing them over.  The release of Insulin also accounts for the after lunch crash many of us feel, Insulin is almost too effective and often results in an over reduction of blood sugar making us sluggish.  This happens because the Standard American Diet (SAD) is so high in rapidly digestible sugar that our body has to release insane amounts of Insulin to keep us from going  into daily sugar comas.

So what does this mean for you?  Our goal is to reduce the size of the peaks we see in the graph below and keep our blood sugar on a more even keel.  The first step towards this is eating minimally processed foods (which have little to no sugar) and minimize overall sugar intake.  Sugar intake should come from fruits which have enough fiber to slow sugar digestion and spread absorption into the blood stream out over many hours.  Our prescription for burning fat and supporting  muscle growth is " Eat meat and vegetables, nuts and seeds, some fruit, little starch, and NO sugar.  Eat at levels that support activity but not fat growth."

If you want more details, ask any of our coached.  This is the quick and dirty but I promise there is real science behind this. Just too much for one blog post.  Thanks Dan for the idea to type this up.

WOD:

A Group:
Warmup:
2 Rounds
- 10 PVC Passthroughs
- 10 T Kicks (laying down, make a T, reach across with opposite foot and touch opposite hand)
- 10 Scorpions (same as T kicks but on your stomach)
- 25 Air Squats

"Griff"
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.  Travis is survived by his son Elijah.
- Run 800m
- Run 400m Backwards
- Run 800m
- Run 400m Backwards

Cash-out: Tabata AbMat Situps

B Group:
Warmup:
3 Rds
- 25 Squats
- 200m Jog
- 10 Pushups

Strength:
5x50m sled drags @ 90#

WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Dumbell cleans/Med Ball Cleans
- Burpees



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