Tuesday, June 29, 2010
Bootcamp this week!
BootCamp this week!
Tuesday Night the Cave at 6 pm
Thursday morning 9:45 am Ladies area
This SATURDAY, July 3rd Pivotal is hosting an OPEN HOUSE! Bring a friend to try a class and work out FREE!
Celebrate your independence from BORING workouts!
July 4th Summer Spectacular~
9am~ 90 min TagTeam Cycle Laura and Amy....
(get your bike tag at 8:30)
9:30~ Step & Pump 90 min Lisl
10:30~ Yoga Jac
11:00~ Zumba Sheila
BRING A FRIEND...lets play!
Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; it becomes your destiny.
"Let me leave you with this idea; Progress is directly proportional to participation. It's my job as a coach, educator and clinical practitioner to make sure that the correlation stays very tight and that the slope is as beneficial to you as possible. Ie, it's my job to make progress as efficient as possible. But I can only work with what you give me.
I can't make progress out of nothing. I can just work to ensure you the best return on your investment. Let me repeat that; your investment. This is your journey. At the end of the day only you can take credit for success or failure, so let me repeat:
Progress is directly proportional to Participation.
Participation means:
showing up (early, as scheduled, truly present)
giving 90%+, 90% or more of the timebe prepared (in the right clothes, mindset, condition)
making choices that support your training outside the gym (nutrition, drugs and alcohol, social activities, sleep
have a desire to learn (become a student of the game)
get engaged in the process log your workouts, find out more about the whys and hows...
I think it's no coincidence that the majority of top times and biggest improvements come from the same individuals who show up to every appointment they schedule. Those that show up a few minutes early, and stay late to work on something. Who log their workouts on the homepage. Who ask questions. Who buy better training shoes. Who show up for special classes and events."
Tuesday night
6pm
Wall Ball Sprints
Sprint 800 Meters
20 x Wall Ball (20 lb, 10 lb)
Sprint 400 Meters
30 x Wall Ball
Sprint 400 Meters
30 x Wall Ball
Sprint 800 Meters
20 x Wall Ball
then...
21-18-15-12-9-6-3
Front squat HEAVY
Sit-ups
pushups
biceps
CORE WORK
THURSDAY
5 Rounds for time:
400 Meter Run
Overhead Squat x 15
For time: 2 rounds....
20 Thrusters
20 Sumo deadlift high pulls
20 Push Press
20 Overhead squats
20 Front squats
Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. The workout starts with 4 burpees then start your first exercise.
CORE WORK
“We either make ourselves miserable or we make ourselves strong. The amount of work is the same”
-Carlos Castaneda
Ingredients & Instructions:
•1 to 2 scoops of vanilla protein powder
•6 to 8 ounces of water
•4 to 6 ice cubes
•1 peeled orange or substitute a pack of orange crystal light or 4 - 6 oz of Orange Juice
•Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Tuesday, June 22, 2010
Bootcamp this Week and a Quinoa Recipe...
Hey to all you Pivotal Fitness Athletes!!!
Join us Tuesday night at 6 pm in the cave or Thursday morning at 9:45 am Ladies area
We hope that you had a wonderful Father's Day!
The father of a righteous man has great joy; he who has a wise son delights in him.
-Proverbs 23:24
TUESDAY...
PUSHUPS!!!
10 minutes of Pushups, each time you break the PLANK position, 10 WallBALLS! score is how many pushups you get total in 10 minutes...we did this last Thursday, it was awesomely tough!
10 rounds
30 x Overhead Dumbbell Walking Lunge (15 alternating steps)
30 x Dumbbell Swings
10 BAR BURPEES
10 PISTOLS ( one legged Squats)
1 minute of JUMP ROPE or Box JUMPS or 30 Tuck Jumps in between each round
Go “Hard and Fast” for the entire 10 rounds!
hill sprints if time after the 1 rounds~
BRING YOUR WATER AND TOWEL....ITS HOT! come early to set up and be sure and clean up after!
if you don't have a jump rope yet, this workout requires one, so, take the time to get yourself a good jump rope and keep it in your gym bag!
jump rope – 250
then
21-15-9 reps of:
Burpee Broad Jump
Kettlebell Swing (53/35)
then
jump rope – 250
then...
-Run 1 mile
50 Thrusters (45 pounds)
100 Push-ups
-Run 1 mile
50 Kettlebell Swings (53/35)
100 Abmat Sit-ups
suicide runs if time!
Push yourself today! Are you able to carry on a normal conversation during an intense BOOTCAMP workout? If so then it’s time to work harder!
If you are going through hell, keep going.
-Winston Churchill
Quinoa & Lentil Salad
Why Eat it??
Quinoa is a good source of protein, has a nutty flavor and pleasing texture similar to rice. Quinoa is also full of vitamins and minerals - iron, magnesium, Vit E, potassium, amino acids - and fiber. Unlike wheat or rice, quinoa is a good source of lysine. Quinoa is adaptable and gluten free. Because of its high protein and (good) fat content, quinoa is a satisfying meal with a few nuts or beans, and veggies added. It's a wonderful addition to soups and stews, transforming them into one dish meals.
Ingredients
1 cup quinoa
1 tsp olive oil
1 shallot or ½ onion, finely chopped
2 tbsp tarragon , roughly chopped
1 cup lentils rinsed and drained
¼ cucumber, lightly peeled and diced
feta cheese, crumbled use just a little for flavor!
6 spring onions, thinly sliced
zest and juice 1 orange
1 tbsp red or white wine vinegar
1.Cook the quinoa in a large pan of boiling water for 10-15 mins until tender, drain well, then set aside to cool. Place the lentils in a medium-size pan, cover with at least an inch of water, and boil until tender, 30 to 40 minutes
2.Meanwhile, heat the oil in a small pan, then cook the shallot or onion for a few mins until softened. Add the tarragon, stir well, then remove from the heat.
3.Stir the softened shallot and tarragon into the cooled quinoa along with the lentils, cucumber, feta, spring onions, orange zest and juice and vinegar. Toss well together and chill until ready to serve.
Tuesday, June 15, 2010
Bootcamp this week and a salad recipe!
BOOTCAMP THIS WEEK!
join us Tuesday night in the Cave
(behind Kids Zone)
at 6 pm
or Thursday morning at 9:45 am Ladies area~
all members are welcome, options are always shown for beginners or those who are more advanced!
TUESDAY NIGHT..“Nobody ever drowned in sweat.”
- USMC saying come get sweaty with us today!!!
sprint
8 kettlebell swings..heavy!
16 push-ups
For Time:
100 Jumping Air Squats
200 Meter Farmers Walk...use heavy weights or tires
100 Mountain Climbers
run 1/2 way
100 Flutter Kicks200 Meter Farmers Walk...heavy weights or tires
100 Push-ups
run 1/2 way
100 Sit-ups
3-2-1-Go!
suicide runs if time then core if time
THURSDAY!!!
first....TREADMILL HIIT~~
then…
Max reps pushups in 10 minutes. Every time you leave plank position perform 10 wall ball shots (w:14 m:20)
WOD:
4 rounds, each round is 4 minutes long. . .
Run 400m
with remaining time you will do AMRAP of:
5 box jumps
10 squats
15 Knees to elbows
You will get a 30 second rest between each round!
CORE IF TIME!
oh yeahhh~!!!
Spinach Salad with berries
I love love spinach with strawberries, try this yummy salad!
Ingredients:
8-10 fresh strawberries, sliced
1 package blackberries
1/4 C slivered almonds
dressing:
1/4 C apple cider vinegar
1/4 C grapeseed oil (olive oil)
2 T sesame seeds
1 T poppy seeds
1 T honey (optional) or 1 T fruit juice (pineapple or apple work well)
Mix spinach and berries together. Drizzle salad dressing over salad and toss well. Sprinkle slivered almonds over the top. Enjoy! (Store leftover dressing in the refrigerator).
Summer is here....are you ready?
SUMMER IS HERE...ARE YOU READY?
how to stay motivated to keep your healthy commitments.
Summer is here and with it comes shorts, tank tops, and swimsuits. How are you staying motivated to be your most fit and healthy self? Here are some ideas to keep you on track!
Make the personal commitment. Successful weight loss is 50 percent attitude. Decide you’re going to follow along … and just do it!
Eat consistently throughout the day. Within 90 minutes of waking, start the day with a smart breakfast. Then, continue to eat every three to four hours the rest of the day. You’ll keep your blood sugar levels stabilized, which, in turn, helps control hunger and cravings.
Avoid trigger foods. Stay away from the foods that are your triggers. These are the foods that once you start eating … you can’t stop. (Some common trigger foods include ice cream in a pint container, a large bag of chips, dry cereal, and my all time favorite... peanut butter.)
Lose liquid calories. Don't waste your calories on liquid! Save them for real food! Liquids can often amount to a lot of extra calories that won't fill you up. Pass on soda, sweet tea, fruit drinks, fruit juice, smoothies, and coffee loaded with milk and sugar. Instead, drink lots of water and, on occasion, diet beverages. For coffee, use skim or 1 percent reduced-fat milk — and limit the sugar to one packet or none at all. I like to use sugar free flavored drink mixes in my water for flavor. Also, squeeze fresh lemon juice into your water, sweeten with stevia.
Plan your menus. Take one day a week to shop and prepare your foods. This way you won't have a 'food emergency' and end up eating food that is convenient and not healthy!
Move it and lose it! Commit to 30 to 60 minutes of daily exercise — anything goes. Go to the gym, take a walk, join an exercise class, follow along with a workout video, or ride your bike. I like to encourage friends to find a workout buddy. Keep each other accountable and motivated. When I had my son, I met a friend three times a week with our jogging strollers and we ran together with our babies strapped in and dropped those baby pounds together. 90 % of your food should be healthy!!! REAL FOOD, not prepackaged, full of sodium, fillers, and unknown ingredients. Eat as much fresh veggies as you can, get creative! I buy giant containers of mixed greens, spinach and my new favorite - herb lettuce mix and fill my plate with as much veggies as I can. I sprinkle shredded cabbage, broccoli, tomatoes, sprouts, cucumbers and then lean protein.
Tuesday, June 8, 2010
BootCamp this week and a recipe for Sangria~
"Named must your fear be before banish it you can." -Yoda
TUESDAY NIGHT 6 pm in the CAVE~
As many Dumbell Turkish Get Ups as possible in 8 minutes...see video below....
http://www.youtube.com/watch?v=uVDiFNy8NUA&feature=fvsr
5 rounds
50 Double Under’s or 200 Single jumps
10 Man makers (45/25 Dbell)
200 Meter Overheard Plate or DB Carry (45/25 plate)
25 Lateral Jumps
12 1 arm swings r/l
50 Mountain Climbers
This is an extremely challenging workout. Manmakers are definitely one of the hardest movements (burpee to squat clean to thruster and for added torture, we will add in a renegade row and a standing lunge).
one minute
-Plank Holds-Flutter Kicks-side plank
Thursday Morning 9:45 am Ladies Area
Tabata Squats
Tabata Push-ups
Tabata Squats then
10.9.8.7.6.5.4.3.2.12.3.4.5.6.7.8.9.10 reps OF:
Thrusters 115/85lbs
Kettlebell Swings 24/16kg
(see below for correct form!)
Burpees
overhead squats
followed by:
50 Wall Balls 20 lbs.
10 Push Ups
40 Wall Balls
20 Push Ups
30 Wall Balls
30 Push Ups
20 Wall Balls
40 Push Ups
10 Wall Balls
50 Push Ups
Use your lats to help you stop the backwards travel of the kettlebell at the top, and bring the weight back down. Grip the kettlebell hard when it's overhead, and don't purposely hang out there for too long.
Finally, make sure your core is clamped down TIGHT throughout the movement. The momentum from the kettlebell is going to want to take you over backwards. Don't let it.
REMEMBER!!!
Hydrate / Stretch / Refuel
from Hungry Girl....
Party-in-a-Pitcher Sangria
PER SERVING (1 generous cup): 125 calories, 0g fat, 5mg sodium, 13g carbs, 1.5g fiber, 7g sugars, 0.5g protein -- POINTS® value 2*
This sangria is CHOCK-FULL of fruit and deliciousness. Just don't underestimate the alcoholic intensity of fruit chunks that have been chilling in there for a while -- they're POTENT, people!
Ingredients:
1 bottle red wine
1 can Sprite Zero (or 1 1/2 cups of any diet lemon-lime soda)
1 cup Diet Ocean Spray Cranberry Pomegranate (or another flavor of Diet Ocean Spray)
1 cup sliced strawberries
1 small orange, peeled and chopped
Half a Fuji apple, chopped
Half a slightly under-ripe banana, peeled and chopped
1/2 cup pineapple chunks (if canned, packed in juice)
Directions:
Place fruit in a large container that will not stain easily (like a glass pitcher or a high-quality plastic one). Cover fruit with wine and cranberry drink, and give mixture a good stir.
Cover and refrigerate for at least 10 hours. (It's TOTALLY worth it. Quit whining.)
Once ready to serve, add soda and give it a good stir. Pour and be sure to get a nice amount of fruit in each glass. Enjoy!
P.S. If you like your sangria with less alcohol per glass, add more of the cranberry drink.
MAKES 7 SERVINGS
BootCamp this week!
Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; it becomes your destiny.
DONT FORGET KIDS HIP HOP TONIGHT!!
6:15 - Ladies Studio~
TUESDAY NIGHT 6 pm in the CAVE~
As many Dumbell Turkish Get Ups as possible in 8 minutes...see video below....
http://www.youtube.com/watch?v=uVDiFNy8NUA&feature=fvsr
5 rounds
50 Double Under’s or 200 Single jumps
10 Man makers (45/25 Dbell)
200 Meter Overheard Plate or DB Carry (45/25 plate)
25 Lateral Jumps
12 1 arm swings r/l
50 Mountain Climbers
This is an extremely challenging workout. Manmakers are definitely one of the hardest movements (burpee to squat clean to thruster and for added torture, we will add in a renegade row and a standing lunge).
one minute
-Plank Holds-Flutter Kicks-side plank
Thursday Morning 9:45 am Ladies Area
Tabata Squats
Tabata Push-ups
Tabata Squats then
10.9.8.7.6.5.4.3.2.12.3.4.5.6.7.8.9.10 reps OF:
Thrusters 115/85lbs
Kettlebell Swings 24/16kg
(see below for correct form!)
Burpees
overhead squats
followed by:
50 Wall Balls 20 lbs.
10 Push Ups
40 Wall Balls
20 Push Ups
30 Wall Balls
30 Push Ups
20 Wall Balls
40 Push Ups
10 Wall Balls
50 Push Ups
Use your lats to help you stop the backwards travel of the kettlebell at the top, and bring the weight back down. Grip the kettlebell hard when it's overhead, and don't purposely hang out there for too long.
Finally, make sure your core is clamped down TIGHT throughout the movement. The momentum from the kettlebell is going to want to take you over backwards. Don't let it.
REMEMBER!!!
Hydrate / Stretch / Refuel
from Hungry Girl....
Party-in-a-Pitcher Sangria
PER SERVING (1 generous cup): 125 calories, 0g fat, 5mg sodium, 13g carbs, 1.5g fiber, 7g sugars, 0.5g protein -- POINTS® value 2*
This sangria is CHOCK-FULL of fruit and deliciousness. Just don't underestimate the alcoholic intensity of fruit chunks that have been chilling in there for a while -- they're POTENT, people!
Ingredients:
1 bottle red wine
1 can Sprite Zero (or 1 1/2 cups of any diet lemon-lime soda)
1 cup Diet Ocean Spray Cranberry Pomegranate (or another flavor of Diet Ocean Spray)
1 cup sliced strawberries
1 small orange, peeled and chopped
Half a Fuji apple, chopped
Half a slightly under-ripe banana, peeled and chopped
1/2 cup pineapple chunks (if canned, packed in juice)
Directions:
Place fruit in a large container that will not stain easily (like a glass pitcher or a high-quality plastic one). Cover fruit with wine and cranberry drink, and give mixture a good stir.
Cover and refrigerate for at least 10 hours. (It's TOTALLY worth it. Quit whining.)
Once ready to serve, add soda and give it a good stir. Pour and be sure to get a nice amount of fruit in each glass. Enjoy!
P.S. If you like your sangria with less alcohol per glass, add more of the cranberry drink.
MAKES 7 SERVINGS
Tuesday, June 1, 2010
Sugar Sugar! and BootCamp this week!
thank you to my dear fitness friend Kerry Kraynak for being a guest blogger this week! She always is my go to for fitness and nutrition questions!
Sugar Sugar!
by Kerry Kraynak, RN, BSN
Facts about carbs...the good, the bad, and the ugly.
Over the dietary decades, we've seen all sorts of trends. For many years the huge fad was "fat free". This led to the use of all sorts of chemical food replacements, and overall an increase in sugar and their sweet counterparts (like high fructose corn syrup) to make convenience food fat free and more palatable. We were a carb nation, and our bodies learned to crave sugar in a whole new way. As the nation became fatter, the low-carb craze began. Suddenly everyone was afraid to eat carbs, and people became worried about not only bread, pasta, and potatoes, but fruits and sometimes even vegetables caused concern. The result has been utter confusion, a country where folks just don't know what to eat anymore. So they bounce from one fad diet to the next until desperate hunger and the crazy pace of life forces them back to the drive thru. Today we're going to discuss the truth about carbs, and how they fit into a clean eating diet plan.
why your body needs carbohydrates
Sugar (glucose) is a main source of energy for the brain and cells that make up your muscles and other tissues. Glucose comes from two major sources: carbohydrates in food and extra stores in your liver. Carbohydrates come in the form of sugar, starch and fiber. After you eat or drink something with carbs, your body breaks down each type of carbohydrate in essentially the same way, converting it into sugar — except for fiber, which passes through your body undigested. The sugar then enters your bloodstream. From there, it enters individual cells throughout your body to provide energy. Extra sugar is stored in your liver and muscles in a form called glycogen.
Two hormones from your pancreas help regulate the level of blood sugar. The hormone insulin moves sugar from your blood into your cells when your blood sugar level is high. The hormone glucagon helps release the sugar stored in your liver when your blood sugar level is low. This process helps keep your body fueled and ensures a natural balance in blood sugar.
all carbs are not created equal
Some carbohydrate rich food is thought to disrupt this natural balance by creating large spikes in your blood sugar level. When your blood sugar and insulin levels stay high, or cycle up and down rapidly, your body has trouble responding and over time you may develop insulin resistance. Insulin resistance is associated with a host of health problems, including:
Type 2 diabetes
Obesity
High blood pressure
Stroke
Heart disease
Researchers discovered a way to measure how quickly certain foods are broken down into glucose and enter the bloodstream. This is called the glycemic index, or GI.
Items with low glycemic index rankings are digested more slowly, raising blood sugar in a more regulated and gradual way.
Because low GI foods are absorbed more slowly, they stay in your digestive tract longer. This may help control appetite and delay hunger cues, which can help with weight management. Balanced blood sugar also can also help reduce the risk of insulin resistance.
Here are some examples of common foods and their GI index:
High:
70 and up:
instant white rice,
brown rice,
plain white bread,
white skinless baked potato,
boiled red potatoes with skin,
watermelon,
pumpkin,
french fries,
bagels,
cheerios
Medium:
56-69:
sweet corn,
bananas,
raw pineapple,
raisins,
popcorn,
oatmeal,
couscous,
blueberries,
greek pita,
barley,
mango
Low:
55 and under:
most vegetables and fruits,
nuts,
skim milk,
beans and lentils,
al dente pasta,
peas,
tomatoes,
dried apricots,
pears,
yogurt,
lentils,
soybeans
Proteins and fat sources are not given a GI because they have little to no effect on blood sugar. ,For a complete list of foods and their GI , here is a database to reference:
http://www.glycemicindex.com/
Not the whole story, of course!
So it would be pretty great if we could just select foods from the low glycemic index list and be guaranteed stable blood sugars and weight loss. But it's not that simple. The AMOUNT of carbohydrate that a certain food provides makes a difference. For example, the glycemic index of watermelon (a healthy food) is 72, which makes it a high GI food. But the total amount of carbohydrate eaten per serving is still LOWER than that of a carbohydrate dense, low GI food (like pasta which has a low GI of 42 but carries a large amount of carbohydrate per serving). This measure of glycemic index vs. total carbs per serving is referred to as GLYCEMIC LOAD. here is a handy table to help explain this better:
http://www.mendosa.com/common_foods.htm
Here's another example to make this concept clear:
Let’s take a single apple as an example. It has a GI of 40 and it contains 15 grams of carbohydrate.
GL = 40 x 15/100 = 6 g
What about a small baked potato? Its GI is 80 and it contains 15 g of carbohydrate.
GL = 80 x 15/100 = 12 g
So we can predict that our potato will have twice the metabolic effect of an apple. You can think of GL as the amount of carbohydrate in a food ‘adjusted’ for its glycemic potency.
SO WHAT SHALL WE EAT???
Overall, the focus should be on clean , whole unprocessed foods. In terms of carbs specifically, one must not rule out nutritious foods based on their glycemic load or glycemic index. The best time to eat higher glycemic load carbs is immediately after exercise (best combined with a protein) to aid in replenishing blood sugar and glycogen stores.
Pre-workout, however, it's great to have a low to med GI carb so the plasma glucose doesn't peak and fall too quickly during the workout. Talking a bit more food specific, pasta often gets a bad rap, but is actually a low glycemic index food when cooked "al dente". When the serving size is kept to 1 c and mixed with plenty of vegetables and protein, pasta is an excellent choice.
Is it Ok to eat high GI foods like potatoes and bread? Yes, in moderation. If you combine these foods with lower GI foods , fats, or proteins, it slows the absorbtion of the sugars to help you avoid spikes.
In summary, keep your focus on whole grain, whole food sources, and educate yourself about the GI of your favorite foods for better blood sugar stability.
Low Glycemic Index Food List: Vegetables
Artichoke 15
Asparagus 15
Broccoli 15
Cauliflower 15
Celery 15
Cucumber 15
Eggplant 15
Green Beans 15
Lettuce 15
Peppers 15
Snow Peas 15
Spinach 15
Summer squash 15
Tomatoes 15
Soy beans 15
Dried peas 22
Boiled beans 16
Boiled kidney beans 29
Boiled lentils 29
Zucchini 15
Chickpeas 33
Black-eyed beans 41
Boiled haricot
beans 38
Carrots 39
Yam 51
Sweet potato 54
Onions 10
Cabbages 10
Low Glycemic Index Food List: Fruits
Apples 38
Apricots (dried) 31
Avocados 44
Cherries 22
Grapefruit 25
Grapes 46
Kiwi fruit 53
Bananas 54
Pear 38
Plum 39
Peach 42
Oranges 44
Low Glycemic Index Food List: Cereals
All bran 42
Porridge 49
Pearl barley 25
Rye 34
Wheat kernels 41
Parboiled rice 48
Cracked barley 50
Low Glycemic Index Food List: Others
Whole grain bread 50
Multi grain bread 48
Low fat yogurt 14
Chocolate milk 24
Fat free milk 32
Whole milk 27
Skimmed milk 32
Low fat ice cream 50
Soy milk 31
Peanuts 15
Marmalades and jams 49
Canned tomato soup 38
Chocolate bar 49
Macaroni 45
Spaghetti 41
Fettuccine 32
Vermicelli 35
Pound cake 54
Sugar Sugar!
by Kerry Kraynak, RN, BSN
Facts about carbs...the good, the bad, and the ugly.
Over the dietary decades, we've seen all sorts of trends. For many years the huge fad was "fat free". This led to the use of all sorts of chemical food replacements, and overall an increase in sugar and their sweet counterparts (like high fructose corn syrup) to make convenience food fat free and more palatable. We were a carb nation, and our bodies learned to crave sugar in a whole new way. As the nation became fatter, the low-carb craze began. Suddenly everyone was afraid to eat carbs, and people became worried about not only bread, pasta, and potatoes, but fruits and sometimes even vegetables caused concern. The result has been utter confusion, a country where folks just don't know what to eat anymore. So they bounce from one fad diet to the next until desperate hunger and the crazy pace of life forces them back to the drive thru. Today we're going to discuss the truth about carbs, and how they fit into a clean eating diet plan.
why your body needs carbohydrates
Sugar (glucose) is a main source of energy for the brain and cells that make up your muscles and other tissues. Glucose comes from two major sources: carbohydrates in food and extra stores in your liver. Carbohydrates come in the form of sugar, starch and fiber. After you eat or drink something with carbs, your body breaks down each type of carbohydrate in essentially the same way, converting it into sugar — except for fiber, which passes through your body undigested. The sugar then enters your bloodstream. From there, it enters individual cells throughout your body to provide energy. Extra sugar is stored in your liver and muscles in a form called glycogen.
Two hormones from your pancreas help regulate the level of blood sugar. The hormone insulin moves sugar from your blood into your cells when your blood sugar level is high. The hormone glucagon helps release the sugar stored in your liver when your blood sugar level is low. This process helps keep your body fueled and ensures a natural balance in blood sugar.
all carbs are not created equal
Some carbohydrate rich food is thought to disrupt this natural balance by creating large spikes in your blood sugar level. When your blood sugar and insulin levels stay high, or cycle up and down rapidly, your body has trouble responding and over time you may develop insulin resistance. Insulin resistance is associated with a host of health problems, including:
Type 2 diabetes
Obesity
High blood pressure
Stroke
Heart disease
Researchers discovered a way to measure how quickly certain foods are broken down into glucose and enter the bloodstream. This is called the glycemic index, or GI. Foods ranked by the glycemic index are given scores:
Items with low glycemic index rankings are digested more slowly, raising blood sugar in a more regulated and gradual way.
Because low GI foods are absorbed more slowly, they stay in your digestive tract longer. This may help control appetite and delay hunger cues, which can help with weight management. Balanced blood sugar also can also help reduce the risk of insulin resistance.
Here are some examples of common foods and their GI index:
High:
70 and up:
instant white rice,
brown rice,
plain white bread,
white skinless baked potato,
boiled red potatoes with skin,
watermelon,
pumpkin,
french fries,
bagels,
cheerios
Medium:
56-69:
sweet corn,
bananas,
raw pineapple,
raisins,
popcorn,
oatmeal,
couscous,
blueberries,
greek pita,
barley,
mango
Low:
55 and under:
most vegetables and fruits,
nuts,
skim milk,
beans and lentils,
al dente pasta,
peas,
tomatoes,
dried apricots,
pears,
yogurt,
lentils,
soybeans
Proteins and fat sources are not given a GI because they have little to no effect on blood sugar. ,For a complete list of foods and their GI , here is a database to reference:
http://www.glycemicindex.com/
Not the whole story, of course!
So it would be pretty great if we could just select foods from the low glycemic index list and be guaranteed stable blood sugars and weight loss. But it's not that simple. The AMOUNT of carbohydrate that a certain food provides makes a difference. For example, the glycemic index of watermelon (a healthy food) is 72, which makes it a high GI food. But the total amount of carbohydrate eaten per serving is still LOWER than that of a carbohydrate dense, low GI food (like pasta which has a low GI of 42 but carries a large amount of carbohydrate per serving). This measure of glycemic index vs. total carbs per serving is referred to as GLYCEMIC LOAD. here is a handy table to help explain this better:
http://www.mendosa.com/common_foods.htm
Here's another example to make this concept clear:
Let’s take a single apple as an example. It has a GI of 40 and it contains 15 grams of carbohydrate.
GL = 40 x 15/100 = 6 g
What about a small baked potato? Its GI is 80 and it contains 15 g of carbohydrate.
GL = 80 x 15/100 = 12 g
So we can predict that our potato will have twice the metabolic effect of an apple. You can think of GL as the amount of carbohydrate in a food ‘adjusted’ for its glycemic potency.
SO WHAT SHALL WE EAT???
Overall, the focus should be on clean , whole unprocessed foods. In terms of carbs specifically, one must not rule out nutritious foods based on their glycemic load or glycemic index. The best time to eat higher glycemic load carbs is immediately after exercise (best combined with a protein) to aid in replenishing blood sugar and glycogen stores.
Pre-workout, however, it's great to have a low to med GI carb so the plasma glucose doesn't peak and fall too quickly during the workout. Talking a bit more food specific, pasta often gets a bad rap, but is actually a low glycemic index food when cooked "al dente". When the serving size is kept to 1 c and mixed with plenty of vegetables and protein, pasta is an excellent choice.
Is it Ok to eat high GI foods like potatoes and bread? Yes, in moderation. If you combine these foods with lower GI foods , fats, or proteins, it slows the absorbtion of the sugars to help you avoid spikes.
In summary, keep your focus on whole grain, whole food sources, and educate yourself about the GI of your favorite foods for better blood sugar stability.
Low Glycemic Index Food List: Vegetables
Artichoke 15
Asparagus 15
Broccoli 15
Cauliflower 15
Celery 15
Cucumber 15
Eggplant 15
Green Beans 15
Lettuce 15
Peppers 15
Snow Peas 15
Spinach 15
Summer squash 15
Tomatoes 15
Soy beans 15
Dried peas 22
Boiled beans 16
Boiled kidney beans 29
Boiled lentils 29
Zucchini 15
Chickpeas 33
Black-eyed beans 41
Boiled haricot
beans 38
Carrots 39
Yam 51
Sweet potato 54
Onions 10
Cabbages 10
Low Glycemic Index Food List: Fruits
Apples 38
Apricots (dried) 31
Avocados 44
Cherries 22
Grapefruit 25
Grapes 46
Kiwi fruit 53
Bananas 54
Pear 38
Plum 39
Peach 42
Oranges 44
Low Glycemic Index Food List: Cereals
All bran 42
Porridge 49
Pearl barley 25
Rye 34
Wheat kernels 41
Parboiled rice 48
Cracked barley 50
Low Glycemic Index Food List: Others
Whole grain bread 50
Multi grain bread 48
Low fat yogurt 14
Chocolate milk 24
Fat free milk 32
Whole milk 27
Skimmed milk 32
Low fat ice cream 50
Soy milk 31
Peanuts 15
Marmalades and jams 49
Canned tomato soup 38
Chocolate bar 49
Macaroni 45
Spaghetti 41
Fettuccine 32
Vermicelli 35
Pound cake 54
here's what's going on in Bootcamp this week!!
Others have seen what is and asked why. I have seen what could be and asked why not.
Tuesday night 6 pm
5 rounds
YEAH BABY!
run the club with a heavy dumbell
50 dumbell swings on the front steps
run to the back
50 air squats
50 shoulder presses
50 reverse crunches/abs with a ball against the wall/ghd sit up/
cool down with handstand holds 30 seconds on 30 seconds off.....8 rounds
Weak or strong... your choice
Thursday morning 9:45 am
Round 1 = DB Thrusters (20% of BW) / Situps (8 minutes)
Round 2 = Lateral Jumps / DB Swings (8 minutes)
Each round is 8 minutes of tabatas (20 sec work, 10 sec rest). Mash-up means you go back and forth between the two exercises, so round 1 would be thrusters, situps, thrusters, situps, etc. until youve done 8 sets of each. There is no rest between rounds; total 16 minute workout. Workout will be scored by total # of reps.
Run, Forrest, Run!
This is a partner WOD. One person will begin with box jumps while the other begins the 400m run. Player 1 will do as many box jumps as possible till the other person gets back from the run, then the players switch. Your rep count is continuous through the entire workout and it is for time also. Your score is your time and your total reps..
Box Jumps 20
run 400m
lunges
run 400m
Burpees
run 400m
Push Ups
run 400m
wall Ball Abs
run 400m
5 rounds
5 Manmakers (DB 30#)
12 1 arm swings r/l
12 shoulder presses
This is an extremely challenging workout. Manmakers are definitely one of the hardest movements (burpee to squat clean to thruster and for added torture, we will add in a renegade row and a standing lunge).
-Pablo Picasso
Tuesday night 6 pm
5 rounds
YEAH BABY!
run the club with a heavy dumbell
50 dumbell swings on the front steps
run to the back
50 air squats
50 shoulder presses
50 reverse crunches/abs with a ball against the wall/ghd sit up/
cool down with handstand holds 30 seconds on 30 seconds off.....8 rounds
Weak or strong... your choice
Thursday morning 9:45 am
Round 1 = DB Thrusters (20% of BW) / Situps (8 minutes)
Round 2 = Lateral Jumps / DB Swings (8 minutes)
Each round is 8 minutes of tabatas (20 sec work, 10 sec rest). Mash-up means you go back and forth between the two exercises, so round 1 would be thrusters, situps, thrusters, situps, etc. until youve done 8 sets of each. There is no rest between rounds; total 16 minute workout. Workout will be scored by total # of reps.
Run, Forrest, Run!
This is a partner WOD. One person will begin with box jumps while the other begins the 400m run. Player 1 will do as many box jumps as possible till the other person gets back from the run, then the players switch. Your rep count is continuous through the entire workout and it is for time also. Your score is your time and your total reps..
Box Jumps 20
run 400m
lunges
run 400m
Burpees
run 400m
Push Ups
run 400m
wall Ball Abs
run 400m
5 rounds
5 Manmakers (DB 30#)
12 1 arm swings r/l
12 shoulder presses
This is an extremely challenging workout. Manmakers are definitely one of the hardest movements (burpee to squat clean to thruster and for added torture, we will add in a renegade row and a standing lunge).
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