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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.
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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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