Fitness Workouts

Thursday: January 31 Workout

1/30/2019

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1) AMRAP 12 Min

10x Box Jump
10x Push Up

2) AMRAP 12 Min

10x KB Swing to Squat
10x Forward Lunges, Alternating (5x each)

3) 4 Rounds

10x Single Leg Step Ups, R then L (Russian Step Up)
8x Single Arm DB Press
100M Suitcase Carry + Waiters Carry

4) AMRAP 15 Min

12x Alternating Single Arm DB Snatch
9x Burpees
6x Pull Ups

"LiveFit, Live Strong, Live Healthy!"
-Toby

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How Much Sugar Is In The Food We Eat

1/30/2019

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Working to reduce the amount of added sugar you consume each day is a worthy goal, especially because many common foods and beverages provide extra sugar and calories but very little of the quality nutrition our bodies need.

On its own, sugar isn’t necessarily good or bad. It becomes a concern when you consume foods that are high in calories and added sugar but low in essential nutrients like protein, fiber, vitamins, and minerals. Many everyday foods, beverages, and condiments contain a surprising amount of added sugar without contributing much nutritional value. Cutting back on these sources of excess sugar is a good idea for both your well-being and your waistline.
But, there is no need to eliminate sugar completely, especially if you want to eat in a way that supports your health and wellness goals. Sugar and other carbohydrates are essential nutrients that play a vital role in many bodily functions, including in the nervous system and immune system. Not to mention that naturally occurring sugar is present in many of the delicious, nourishing foods we should enjoy every day.

Does Sugar Belong in a Healthy Diet?

Short answer: in controlled amounts, yes. When many people think of “sugar,” they often think of added sugar found in processed junk foods and desserts. However, simple sugars and other carbohydrates are naturally found in many nourishing foods that are important to a healthy diet like fruits, vegetables, dairy, legumes, and whole grains.

The table below provides a breakdown of how much sugar is naturally found in nutritious foods.

When considered in the context of these healthful and nutritionally balanced recipes, 25 grams of naturally occurring sugar is nothing to be concerned about. It’s part of a nutrient-dense meal that also provides vitamins, minerals, protein, and fiber for about 500 calories.

Sugar is a natural part of any balanced meal that’s intended to support a healthy lifestyle, which is why sugar is used purposefully to provide a natural sweetness and a source of carbohydrate in Isagenix products.

Those who use an Isagenix System are likely to reduce their dietary intake of sugars by a considerable amount. Each serving of IsaLean™ Shake provides about 11 grams of sugar, which is substantially less than the sugar you might receive from a healthful, balanced meal. This amount falls well within the American Heart Association’s recommendations for sugar intake as part of a healthy diet.

Limiting added sugar from desserts, beverages, and packaged snacks is good advice to follow, but getting targeted amounts of sugar from healthful, nutritious foods should not be a concern. If you’re aiming to reduce the amount of added sugar you get each day, an Isagenix System has the tools to help you reach your goal.

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Wednesday January 30, Workout

1/29/2019

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1) 5 Rounds

10x Push Ups
5x Pull Ups
5x Kneeling Single Arm KB or DB Press (L then R)

2) 5 Rounds

10x Heavy Goblet Squats
5x Single Leg Deadlift (L then R)
10x Squat Jumps

3) 3 Rounds

300 M Row
30x Dips
400 M Run
15x Hanging Leg Raises
10x Renegade Rows
- (PU, Row L, PU, Row R = 1 Rep)

"LiveFit, Live Strong, Live Healthy!"
-Toby

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Tuesday January 29 Fitness Workout

1/28/2019

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1) 3 Rounds

50 yd Overhead Plate Carry
- 25# for Woman (suggested)
- 45# for Men (suggested)
50 MTN Climbers (L+R=1)
50 yd Overhead Plate Carry
150x Jump Rope
50 yd Overhead Plate Carry
50x KB or DB Cleans (25x Left, 25x Right)
50x Squat Jumps

2) 3 Rounds

8x Bulgarian Split Squat, R / L
12x Supinated Grip Pull Ups (w/ assistance if necessary)
1 Min. Plank Hold

3) 1 Round for Time

15 Calories on Ski Erg
21x DB Squat Press
10 Calories on Ski Erg
15x DB Squat Press
5 Calories on Ski Erg
9x DB Squat Press

"LiveFit, Live Strong, Live Healthy!"
-Toby

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January 28, 2019

1/27/2019

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1) 6 Rounds :45 Sec / :15 Rest // 1 Min Between Rounds

Box Jumps
BB Squat Press
Plank / Side Plank - R / Side Plank - L
Squat Jumps (touch the floor if you can)
Battle Ropes

2) 800 M Run

3) 3 Rounds

10x Single Arm DB Clean and Press (R then L)
20x Jump Lunges (10 each leg)

4) 800 M Run

"LiveFit, Live Strong, Live Healthy!"
-Toby

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January 26, 2019

1/26/2019

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1) 4 Rounds: Set a timer for 8 Min. What ever time is remaining at the end of 8 minutes is your rest time. If you are an intermediate do 9 min sets, a beginner 10.

15 Calories on Row Machine - record your time
10x Burpees
15x DB Squat Press
20x V-Ups
15 Calories on Row Machine - record your time

2) 5 Rounds

10x KB Snatch - L then R
10x KB Clean to Front Squat - L then R
5x Turkish Get Up - L then R

**Replace KBs with DBs if necessary

"LiveFit, Live Strong, Live Healthy!"
-Toby

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January 25, 2009

1/24/2019

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1) EMOM for 15 Min

20x KB Swing to Squat
40x Speed Skater Jumps
20x Plank Jacks

2) 4 Rounds

8x Barbell Straight Leg Deadlift
8x Single Arm Incline DB Press,
- Alternating, Elbows in or neutral grip, each arm
10x DB Reverse Lunge, Alternating, each leg

3) EMOM for 15 Min

100x Jump Rope
10x Burpees
30x Seal Jacks

4) 2 Rounds

Sprint 18 cals on Bike
6x DB Man-Makers (Pushup, Row-L, Row-R, Stand, Clean, Press)
400m Run

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January 24, 2019

1/23/2019

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1) 5 Rounds

5x Heavy KB Swings
5x Box Jumps
5x Goblet Squat

2) 10 Sets of 5 Reps - Barbell Deadlift

Ramp your weight for the first 5 sets

3) 3 Rounds

12x Dips
60 sec. any ab exercise

4) 4 rounds - EMOM (16 minutes)

Min 1: Row machine, max distance
Min 2: Push Ups to failure
Min 3: Pull Ups to failure
Min 4: TRX Chest Press Hold for 30 sec. Rest the remaining 30 sec.

Transition from exercise to exercise as fast as possible.

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January 23, 2019

1/22/2019

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1) 2 Rounds

250x Jump Rope
25x Barbell Squat Press (may substitute with DB or DBL-KB if needed)
25x Burpees
25x Box Jumps
25x Goblet Squats

2) 3 Rounds

6x Back Squat
8x Hamstring Curls
10x Single Arm DB Row - R
10x Single Arm DB Row - L

3) 12 Min AMRAP (do not set weights down until all 3 moves are finished)

4x Heavy DB Cleans
8x DB Front Squats
12x Alternating DB FWD Lunges

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January 22, 2019

1/21/2019

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1) 3 Rounds

400m Run (.25 on treadmill)
30 KB Swings

2) 3 Rounds

10x DB Shoulder Press
100m DB Farmer's Carry

3) 5 Rounds

10x KB or DB Snatch - L
10x KB or DB Snatch - R
10x Pull Ups

4) 5 Rounds

10x Burpees
30x Wall Balls
100x Jump Rope

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During your Workouts

Pre-Workout Nutrition

Naturally sourced, plant-based caffeine and Adaptogens. No artificial colors, sweeteners, or flavors.

Prepare your body for better strength and power before exercise. Nitrosigine, citrulline, and creatine improves your performance and reduces fatigue.

Post-Workout Nutrition

AMPED Repair. Boost recovery, repair muscles, reduce soreness, and support better joint health. High-potency tart cherry, turmeric, astaxanthin, specialized collagen peptides.

Advanced Electrolytes 10-15 calories and 0 g sugar per serving.

Thursday: January 31 Workout

How Much Sugar Is In The Food We Eat

Wednesday January 30, Workout

Tuesday January 29 Fitness Workout

January 28, 2019

January 26, 2019

January 25, 2009

January 24, 2019

January 23, 2019

January 22, 2019

Fitness Workouts

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