August 2, 2019

GROUP WARMUP
:30 Bike or Ski
5 Ring rows
5 Bent over dumbbell ‘Y' raise
McGill Big 3

MID & UPPER BACK
Circuit 1:
3 sets -
8 Low seated cable or banded row
8 Dumbbell incline bench

Circuit 2:
3 sets -
10 Kettlebell alternating dead start row
10 Feet elevated on box push ups

BICEP/TRICEP
Circuit 1:
3 sets -
10 Barbell bicep curls
10 Bench dips

Circuit 2:
3 sets -
12 alternating seated dumbbell bicep curls
10 Tricep banded or cable push down

PACE WORK
2 sets -
1000 meter bike erg @ 75/80%
Rest 1:00
500 meter @ same pace
Rest 2:00

HAPPY BIRTHDAY SUMMER SEEVERS & JACOB GRACE!

The August newsletter is out. Check your junk folder if you didn't receive it or email us to check that you're on the list. It can be read online HERE.

Food for Thought Friday - Fake Health Food

With the plethora of food on the market, navigating grocery store - and even health food store - aisles can be tricky. Labels are emblazoned with phrases like "low carb," high protein," vegan," and " organic." These are foods that may seem healthy at first glance, but their ingredients and nutrition facts tell a very different story. That's why it's ultra-important to read food labels. I've cited some examples below:

Protein Cookies
Lenny & Larry's Protein Cookies are readily available at grocery, convenience, and health food stores. Many people choose these when they want a treat, as they think they are doing less "damage to their diets. What they may not realize is that a single cookie is actually two servings (who eats HALF a cookie?!). Each serving contains 180 calories, 6 grams of fat, 32 carbs, 12 grams of sugar, and 8 grams of protein. In comparison, you can get an entire bakery cookie for essentially identical macros. Plus, the bakery will taste better (Lenny & Larry's taste like sawdust in my opinion) and probably leave you more satisfied.

Plant-Based Burgers
Beyond Burgers (plant-based) pack 250 calories, 18 grams of fat, 3 carbs, and 20 grams of protein. A 4-ounce lean, grass-fed patty will get you 200 calories, 11 grams of fat, 0 carbs, and 22 grams of protein. Unless you are vegetarian or vegan, why deny yourself the real thing?

Cauliflower Ice Cream
This is a new one! I received a mailer advertising that the Farm to Spoon brand of cauliflower ice cream is now available at Publix, so I quickly went online to check it out. What I soon found is that a serving of the chocolate flavor packs in a whopping 350 calories, 20 grams of fat, 40 grams of carbs, and 6 grams of protein. Now compare that to a serving of Talenti Gelato's Double Dark Chocolate: 240 calories, 11 grams of fat, 32 grams of carbs, and 5 grams of protein. Breyer's Chocolate was an even better choice with 140 calories, 7 grams of fat, 17 grams of carbs, and 2 grams of protein. I know what I'm choosing!

In summary READ LABELS and compare products. If you're craving your favorite treat, it can be worked into a healthy diet.