April 18, 2011 Sam Mugavero

04/18/2011

MONDAY WORKOUT

Location: Stadium Field

Equipment: Heavy dumbbells (use DBs at least 2.5x heavier than usual)

In 20 minutes complete the following sequence as many times as possible:

50 meter Farmer's carry

10 Dips (using cement wall)

10 Goblet Squats (w/dumbbell)

10 Pushups

10 Lungesteps (5/leg: Hold the dumbbell to chest)

Sprint length of the field and back

 

NUTRITION CHALLENGE WEEK #3: SUGAR

This week, we will focus on limiting the amount of sugar we eat.  Sugar comes in a variety of forms, but one of the most common culprits is FRUIT.  Remember the old saying, "An apple a day keeps the doctor away?" Well, to some degree this saying is accurate, but notice it says "AN APPLE", not 3 or 5 or 8 or 10 apples. Limit fruit this week to once per day to help cut back on your sugar intake.  Try to avoid high sugar fruits such as grapes and most berries.  Berries are great as a dessert, every now and then, but try to keep their intake to a minimum, especially if you are trying to lose weight.  In addition to watching your sugar intake by limiting fruit, remember most alcohol (wine, beer, cider, flavored vodka and rum, etc.) are loaded with sugar. Lastly, continue with what you have already accomplished: remove grains and dairy from at least one meal/day. Already there?…Remove grains completely from today through the rest of the challenge! Check "FUEL" for a few new recipes!

Happy eating!