WooHoo!!!

As we get closer to the holidays your workouts become more beneficial by helping your stress levels, exercise = less stress, less stress = better you! So be sure to get your workouts in no matter if it is tuff boot camps, sessions, gym, or at home.

Had someone asking about caffeine in her latte & being unfamiliar I told her I would take a look & found alot of stuff here is a few popular drinks I am familiar with along with the calorie, sugar, & caffeine count for them. I cannot believe the sugar content in these, we shouldn't consume more than 40g of sugar (this is RDA, keep sugar lower than this & natural) in a day & a vanilla latte is 36g of sugar! Woof! Also keeping caffeine low will help reduce stress levels by not taxing the CNS too much.

Coffee 10cals 260mg caffeine
Decaf 10cals 20mg caffeine
Espresso (doppio—2 shots, 2 oz.) 10cals 130mg caffeine
Caffè Latte, nonfat 160cals 130mg caffeine
Iced Vanilla Latte (or other flavor), nonfat 160cals 29g sugar 130mg caffeine
Vanilla Latte (or other flavor), nonfat 230cals 38g sugar 130mg caffeine
Iced Vanilla Latte (or other flavor), whole 210cals 28g sugar 130mg caffeine
Vanilla Latte (or other flavor), whole 320cals 36g sugar 130mg caffeine
Caffè Latte, whole 260cals 19g sugar 130mg caffeine
Cappuccino, whole 150cals 11g sugar 130mg caffeine

Now you know what & how much is in those little caribou drinks!

Whew!

Take a 2 day break for Turkey Day & spend a week making up for it! Hope everyone had a great Thanksgiving but now its time to get back to business!

Be sure to check out this article on too much caffeine & see how much your favorite drink has in the list. Try to drink water, water & more water, also be sure to try propel to flavor your water plus get some extra vitamins in.

WOD
20 each 5 times for time or fun!

Step Side Squats

Elevated PushUps
(off chair/couch, to make harder elevate feet vs. torso)

Burpee Jumps only
(no plank or pushup, touch fingers to floor & hop up - repeat)

Reverse Lunges w/ upward samson stretch
(fingers interlocked, palms turn to face sky, lock out at elbows & reps are per side)

Holy Turkey Workout

Holy Turkey Workout

The workout for all that turkey, gravy, pudding, & the rest of the junk we stuffed in our mouths over the holidays is still trying to stick to us so a good workout is a great way to shake some calories off!

Hit the gym today! Take this easy to follow workout with you!

Elliptical
Fast & hard for 30 seconds & then rest for 30 seconds for a total of 5mins
You can sub with bike/treadmill/jumping jacks
10 Push Ups
off hyper extension machine or bench
10 Dips
off hyper extension machine or bench
15 Curl & Press
8 or 10lb dumbbell (pick the right one)
Back on Elliptical & cycle through this 4 more times


Stay active this weekend!

Early Turkey Day Tips + WOTD

Well it is here & we all know that it is time to grub regardless of our clean diet! But how can we make healthier choices at the table for ourselves & family? Easy-easy-easy! Minimize your intake of food that are high in sugars and fats.

Our turkey is a great source of lean protein, our sweet potato & green beans ( or other steamed veggies) are a great way to get those carbs in without sacrificing taste, have some cranberry sauce (homemade with no/low sugar), cranberries are considered a "superfood" & a good way to get in antioxidants (strengthen our immune system) & PACs (help to keep harmful bacteria out of the body) .

Pay attention to super sodium packed items like your packaged sauces & mixes, bouillon cubes, brothes, etc. We can pack on some fluff weight quickly having too much of this on the table.

Alcohol would be great to avoid, but reality is so spontaneous that if you get bit by it try to limit it to a few drinks or less! We will work it off later!

Pecan Pies, Pumpkin Pies, Protein Pie...nevermind, the pies are not where we want to spend all our calories. If it is then steer clear of the rolls & white potatoes & other empty carbs. Its not the best idea to take in your carbs as desert but if you are doing it anyway... :)
Try to limit your sugary & salty & creamy treats!

Don't just go to town on everything, try to enjoy the food & have a good PCF ratio on our plates each time we fill them. Don't skip breakfast or any other meal prepping for the "Johnson Stuffin' Turducken Event 08'", do not skip meals!!!

HAPPY TURKEY DAY!

PCF Ratio on your plate!


***

WOTD (workout of the turkey day)
save it for Turkey Day!

We are keeping it simple here! reach 50 reps (any way you want to work it) of the following:
*Burpees
(modify if needed)
*SeeSaw Presses
(alternating shoulder press)
*Jumping Jacks
*Side-to-Side Punching Twists
(50reps ea. side, punch at shoulder level, right-hand punches to the left side using a torso twist. Opposite for otherside...duh!)

When you get done, feel happy you got this accomplished! If you can get in a workout today then you can do it any day!

WOD

Yet another wonderful Workout of the Day!

Today is about form & speed, the first being most important!

60 second rounds of the following:
*Punches
(keep punches in front of you chest level)
(if you have a heavy bag, tear it up!)
*Kicks
(front snap kicks)
*Push/Pull Ups
(can choose either)
*Bicycles

Rest 1.5 mins & repeat for 5 rounds if you only have time for a quickie or go 10 rounds for the champ title! Have fun, keep it intense & watch your form!

WOD

TBC WOD

Sticking with the basics is a great way to get a solid workout no matter your skill level. Be sure to listen to your body while you workout, if you feel too winded to keep good form - breath, breath, breath, then continue. These short circuits can be very strenuous so be sure to be hydrated & take a breather if needed (you'll need a few:)

See how many rounds you can get in 20mins
*10Vertical Jumps
(be sure to load from hips)
*10Push Ups or Plank to Stands
*10Crunch with legs raised

Track rounds completed for a personal benchmark & later
do it again to see your progress.

Great TBC!!!

Everyone is doing great with our current Tuff Boot Camp! It is great to watch people start to get stronger, healthier, & even gain more coordination/agility! Everyone keep up the good work!

This week we start some of the exercises we have been readying ourselves for. Some of these will be kettlebell swings, sandbag work, mitt & shield work +more! So get geared up for this week & remember to keep it intense, keep nutrition clean, & keep it consistent!!!

If anyone knows someone that is selling a rower (pref a concept 2) please let me know. I have been on the hunt for a while & have had no luck yet, so keep me in mind!

Feeling sluggish? Get up & hit the elliptical for 20 mins, if you have a heavy bag then go to town doing 60 seconds punching - 20 seconds not, for 10 mins to get that heart rate going! Keep it intense!!!