01182018- DB Snatch/Lunge/Burpee

Strength/Skill:

Complete 4 sets of:

1 Snatch every 20 seconds for 5 total reps

*start light and aim to add weight each set*

Workout of the Day:

Complete 5 rounds for time of:

15 Dumbbell Snatch

50 ft Dumbbell Overhead Lunge

15 Burpees

01172018- Sugar 101

Sugar 101 from YTB Nutrition:

Since I am cutting out all sugar for the month of January while on my Whole 30 I thought I could do a little Sugar 101 on the benefits of avoiding it and all of the different types out there.

Why Avoid Sugar?

  • It decreases your body’s production of leptin, a hormone critical for appetite regulation
  • It has been shown to fuel cancer cells
  • Sugar promotes fat storage and weight gain
  • Over time, sugar intake spurs insulin resistance, which can lead to Type II diabetes and a host of other related health issues such as nerve damage and cardiovascular disease
  • Sugar has addictive properties and the more your body consumes, the more it craves

Types of Sugar

From a chemical perspective, there are various kinds of sugar. Natural sweeteners and sugary foods contain varying proportions of these. Some of the most common forms are glucose, fructose, and sucrose. Of these three forms, fructose is probably the nastiest: it boosts rather than suppresses appetite, contributes to liver disease, and is generally harder to digest for people.

Not all sugar sources are created equal. Your best sugar sweetener options are those naturally occurring from fruit, raw honey, maple syrup, molasses, agave nectar, and coconut/palm sugar. These options offer solid nutritional benefit for their sugar content compared to other sweeteners.

Sugar sources that don’t provide any health benefits include corn syrup, high fructose corn syrup, and table sugar. These are the hardest for the body to metabolize.

I didn’t mention a daily recommended intake because I believe that our best bet is just to limit all sugar consumption as much as possible. Sugar in all of its forms is snuck into so many products: meats, sauces, spices, drinks, etc. Being mindful of what you’re consuming and reading labels is a great first step in reducing how much you’re taking in!

Strength/Skill:

Rotate through:

Bar Muscle Up and Chest to Bar Practice

Handstand Push Up Practice

Double Unders x 40-50 reps

Workout of the Day:

With a partner complete as many rounds as possible in 20 minutes of:

10 Rounds of "Cindy"

25 Shuttle Runs

40 Sandbag Cleans

01132018- Partner Saturday

IMG_3643.JPG

Strength/Skill:

Rotate through:

Strict Pull Up x Max Reps

Dumbbell March x 16 steps

Alternate Leg V Ups x 20 reps

Workout of the Day:

Complete 2 cycles with a partner of:

Row as Far as Possible in 4 minutes (partner holds plank)

rest 1 minute

Alternate full rounds for 4 minutes of:

9 Dumbbell Deadlifts

6 Dumbbell Hang Power Cleans

3 Dumbbell Push Jerks

rest 1 minute

Complete as many reps as possible in 4 minutes of:

20 Burpee Box Jump Overs

20 Pull Ups

rest 1 minute

01102018- Tips on Habit Building

IMG_3654.JPG

Tips on Habit Building from YTB Nutrition

Welcome to 2018! I am excited to bring you more lifestyle and nutrition posts this year. I wanted to start off the year with something a little different – a post about how to build/change habits. Of course this is relevant if you’re currently trying to stick to your New Year’s resolutions but these tips can be used any time of year!

  • I think the first and probably most important step in forming a habit is determining your goals or your ‘why.’ If you can identify exactly where you’re new habit is going to take you physically, emotionally, etc. it will make it that much easier to stick with it. Having a solid, meaningful reason why you want to make a change can keep you motivated when times get tough.
  • I also believe it’s important to start small. Small, gradual changes can lead to big improvements over time. Change isn’t always easy but you can make it easier on yourself by taking reasonable steps toward your goals. For example, say you want to make going to the gym 5x/week a habit – maybe start with 2-3x/week and work up from there.
  • Set yourself up for success. If you want to eat better, maybe this means that you always have healthy options around. Or, in the above example, if you’re looking to get to the gym more often – schedule your classes in advance and plan out your schedule every week to keep yourself accountable.
  • Track your progress. Start a journal or a note in your phone documenting how things are going. This is a great way to see how much you’ve accomplished but also to get a better idea if/why something isn’t working for you.
  • Give yourself time & grace. Research suggests that it can take anywhere from 21 days to two months to make a habit stick. If you fall off the wagon one day, get right back on it the next. Don’t expect to see results overnight and always fall back on your why to keep you moving forward!

What kind of habits are you looking to make/change this year? Let me know in the comments!

Strength/Skill:

Muscle Up/Handstand Push Up/L-Sit Skill and Strength Development

Workout of the Day:

Complete as many rounds as possible in 4 minutes of:

5 Chest to Bar Pull Ups

1 Shuttle Run

10 Chest to Bar Pull Ups

2 Shuttle Runs

15 Chest to Bar Pull Ups

3 Shuttle Runs...

rest 2 minutes

Complete as many rounds as possible in 4 minutes of:

5 Push Ups

1 Shuttle Run

10 Push Ups

2 Shuttle Runs

15 Push Ups

3 Shuttle Runs...

rest 2 minutes

Complete as many rounds as possible in 4 minutes of:

5 Toes to Bar

1 Shuttle Run

10 Toes to Bar

2 Shuttle Runs

15 Toes to Bar

3 Shuttle Runs...