Ocean Air FitCamp starts on Wednesday, September 10, 2014. The class will be held at Ocean Air Recreation Center on Monday, Wednesday & Friday at 8:30 am.
No classes on Monday, September 1st. We’ll have a workout at CrossFit Suspension on Monday between 7:30-9:00 am.
We’ll have Open Gym at CrossFit Suspension from 8:00-10:00 am on Friday, July 4, 2014. No FitCamp classes on Friday, July 4th.
Wake up: Drink 8oz of water right away! (I go to sleep with a bottle of water on my nightstand so I can drink it right away in the morning) Drink this water before your feet even hit the floor!
Tiny workout: Calf raises- 10 with your feet turned out,10 feet straight, 10 feet turned in. I do this while brushing my teeth. It gets your blood flowing!
Breakfast: drink 8oz of water (yes again) either 2 eggs with a half of avocado and 2 pieces of bacon or Breakfast quiche or a 2 egg omelet with spinach, diced tomatoes, and onions!
Drink 8 oz water after lunch.
Snack: If you are hungry at all throughout the day eat a Rise Protein Bar.
Drink 16oz of water by lunch- at this point you should have drank 32 oz! This is flushing your system!
Lunch: Tuna-5oz of tuna mixed with an avocado (no mayo) served with a side of sautéed spinach or you can have a Strawberry blueberry spinach salad
Drink water 16 oz before dinner
Dinner: Grilled chicken, or salmon served with Mediterranean vegetable bake. Drink 8oz of water. Make extra for lunch tomorrow.
Drink hot water and lemon juice before you go to bed. Heat water in a coffee mug and add 1 tablespoon of lemon. Heat and drink! This is a colon flush!
At this point of the week you will notice you are using the bathroom a lot, your skin is clearing up, and your clothes are starting to fit different! You will also notice that you don’t have too much energy. You will by day 5. Make sure you get plenty of sleep!!!
Every 2 minutes for 24 minutes:
4 Deadlifts, 225/143 lbs.
8 KB Swings, 24/12 kg
EMOM for 5 minutes
5 Sumo Deadlift High Pulls
4 Rounds of:
24 TRX Chest Press
24 Tuck Jumps
24 TRX Rows
24 Hand Release Burpees
24 TRX Side Planks
24 Bench Dips
6 Rounds of:
6 Ring Dips
9 Dive Bomber Push-ups
12 Wall Ball Sit-ups
15 TRX Atomic Push-ups
18 KB High Pull
21 TRX Overhead Squat Jumps
Confused by food labels? You aren’t alone. Walking along the aisles of a supermarket, it can seem impossible to tell the difference between “whole wheat” and “multigrain,” “reduced fat” and “low fat” — even choosing an organic or free range meat isn’t as straightforward as the label would have you believe. But before you dismiss all that information as marketing, keep in mind that many of those labels have a legal definition and are regulated by a federal agency.
The truth is that food labels are managed in tandem by the United States Department of Agriculture and the Food and Drug Administration. While the USDA handles meats, animal products, grains and produce, the FDA takes care of grocery items and many of the labels related to nutrition characteristics, like fat content, calories and vitamins.
Want to learn how to navigate food package claims without a government database? Read on for our breakdown of what’s behind each of these 15 popular package labels:
Low fat is an FDA-regulated term that requires food bearing its label to have three or fewer grams of fat per serving.
You may be surprised to learn that the term “Natural” has no actual FDA guideline behind it. Instead, it’s a commercial term meant to sell products. Though according to the FDA, they traditionally don’t object to the term if the food in question is free of “added color, artificial flavors, or synthetic substances.” The USDA does require that any meat or poultry product labeled “natural” have additional labeling to explain in what way it is natural (e.g. “minimally processed”).
A “light” label is regulated by the FDA and can refer to fat, calories or sodium. If referring to fat, the “light” food must have at least 50 percent less fat than the original version of the product. If the food began with fewer than 50 percent of its calories derived from fat, the “light” label can refer to a reduction of a third or more calories, or a 50 percent or greater reduction in sodium.
Zero Trans Fats
Foods must contain fewer than half a gram of trans fat per serving to get the “zero trans fat” label, which has led to criticism that people may be unknowingly eating a substantial amount of trans fat on a daily basis.
The term organic, on its own, doesn’t have a legal definition from the FDA. But if the label says USDA Organic, it has been accredited by the USDA and thus contains a minimum of 95 percent organic ingredients. Another USDA label, “100 percent organic” requires all of the ingredients to be fully organic.
Made From Organic Ingredients
Like USDA Organic, “Made from organic ingredients” is a USDA certified label, though it has a lower threshold: instead of 95 percent, 70 percent of the ingredients must be organic.
“Cholesterol free” foods must have fewer than two milligrams of cholesterol per serving as well as fewer than two grams of saturated fat per serving.
Foods that are labeled whole wheat and 100% whole wheat are the only labels that actually mean a food made with whole wheat flour.
This label simply means that more than one type of grain was used to make the product, though it doesn’t necessarily indicate that the grains were whole and thus healthier.
The USDA requires meat that is labeled as “lean” to have fewer than 10 grams of fat, 4.5 grams of saturated fat, and 95 milligrams of cholesterol per 100 grams. Of note, this regulation is grandfathered in, which means that meat that has consistently been labeled lean since before 1991 can retain the label even if it doesn’t meet the requirements
For poultry, the term “free range” is enforced by the USDA and means that the animals were allowed access to the outside. Of note, many eggs claim “free range” status, though the USDA does not regulate the term “free range” for egg producing poultry or for beef.
Low sodium foods must have 140 or fewer milligrams of sodium per serving — that’s about 10 percent of the recommended daily allowance, per the 2010 Dietary Guidelines for Americans.
‘Good’ Source Of
When foods claim to be a good source of a particular vitamin or nutrient, they must prove that they have at least 10 percent of the USDA’s recommended daily allowance. “Provides” and “contains” are synonymous with “good source of” in the eyes of the FDA.
‘High’ Source Of
When foods claim to be a high source of a particular vitamin or nutrient, they must prove that they have at least 20 percent of the USDA’s recommended daily allowance.
‘Reduced fat’ refers to a food that has less than half the fat of its original version.
Courtesy of Huffington Post
- Eat Protein At Every Meal
Brian Quebbemann, M.D., of the NEW (Nutrition, Exercise, Wellness) Program of Orange County, Calif., says that a quarter of your calories should come from lean proteins, such as eggs, lean meats, fish and low-fat dairy. Why? Protein helps you feel fuller longer, recharges your muscles after intense workouts, and according to recent research at the University of Illinois, sheds more fat than muscle.
- Eat A Filling Breakfast
It really is the most important meal of the day: More than 10,000 successful dieters who have lost more than 30 pounds and kept it off for more than a year say that eating breakfast is a key part of their plan, according to the National Weight Control Registry. The best breakfast is one that contains both protein and fiber to boost your energy levels and help you stay satiated throughout the day (think nonfat Greek yogurt and fruit, toast and nut butter, or an egg scramble with vegetables).
- Downsize Your Serving Dishes
Sticking with weight loss is often mind over matter, says endocrinologist Eva Cwynar, M.D., author of “The Fatigue Solution”, which is why smaller plates, bowls and utensils can be the key to cutting calories. When you’re eating from a salad plate (about 7 or 8 inches) rather than a dinner plate (10 to 14 inches), you think you’re still eating a large portion. The proof: Researchers from Cornell University found that people given larger bowls at breakfast ate 16 percent more cereal than those given smaller bowls, yet they estimated that they were eating less.
- Eat More Fruits And Vegetables
Time and time again, research has shown that eating more vegetables is essential for long-term weight loss, which is why you should aim for five to nine servings a day. Vegetables fill you up with the fiber, vitamins, minerals and other nutrients important for overall good health in a low-calorie, high volume package. Fruits are also bursting with fiber and antioxidants and can be a good way to treat your sweet tooth. One key to applying this weight-loss rule is to substitute fruits and veggies for higher-calorie foods — for instance, layer lettuce, tomato, and cucumber rather than extra meat or cheese on your sandwich. Use chopped vegetables in place of rice or pasta for dinner and as recipe “extenders” — a Penn State study found that when dieters added pureed vegetables to their favorite dishes, they felt fuller and ate less.
- Stay Hydrated
So often, when you think you’re hungry, you’re actually thirsty. So make it a weight-loss lifestyle rule: Stay hydrated. “Drink a glass of water before every meal,” Quebbemann suggests. “That way you know you’re not thirsty when you’re eating.” And yes, water is still your best beverage bet. A recent study in the American Journal of Clinical Nutrition found that people had modest weight loss simply by replacing high-calorie beverages with water and drinks with zero or very few calories.
- Sleep Well
If you want to lose weight, you need to get at least seven hours of shut-eye every night. When you lack sleep, your body produces more ghrelin, a hormone that triggers hunger and causes you to retain fat. “Also, you tend to make wrong choices when you’re exhausted,” Cwynar says. Sleep-deprived people might actually eat an extra 500 calories a day compared to their well-rested peers, a small study presented at an American Heart Association meeting found. Plus, researchers at the University of Chicago Sleep Research Laboratory found that dieters who slept well lost more fat than non-fat body mass.
- Avoid Artificial Sweeteners
This may seem surprising considering all those yellow, pink, and blue packets we use, but artificial sweeteners do little for weight loss and could actually cause you to pile on the pounds. The problem, Quebbemann says, is that “they’re so intensely sweet that they seem to exacerbate a person’s addiction for sweets.” Researchers at Purdue University found that rats given food sweetened with artificial sweeteners ate more calories than rats given food sweetened with normal sugar. So skip the diet sodas and the artificially sweetened cakes, cookies and other treats.
- Eat More Often
Old thinking: When trying to lose weight, don’t eat between meals. New thinking: Don’t go more than five hours without eating. If you let yourself get too hungry, it’s harder to make the best food choices. “When you’re starved, you’re more likely to grab fast food,” Cwynar says. Eating smaller meals more often also keeps your blood sugar steady and can therefore lower your cravings, whereas skipping meals makes it much harder to control your appetite, researchers at the University of Missouri found.
- Keep Moving All Day
This top 10 commandment should come as no surprise: Make time for exercise. “Exercise will help you reach your goal faster and safer,” says Jim White, R.D., a fitness instructor in Virginia Beach and a spokesman for the Academy of Nutrition and Dietetics. But it’s the combo of diet and exercise that works best. Researchers at the Fred Hutchinson Cancer Research Center in Seattle found that postmenopausal women who dieted and did 45 minutes of moderate-to-vigorous aerobic exercise five days each week lost more weight more quickly than those who did just one or the other, shedding an average of nearly 11 percent of their body weight. The women who dieted shed just 8.5 percent and the women who exercised only, 2.4 percent. Exercise is an important part of a weight-loss lifestyle, White says, helping you to maintain any weight loss, too.
- Reduce Stress
The last but not least of the 10 commandments has benefits for weight loss as well as your general well-being. A study by Kaiser Permanente researchers found that people with the lowest stress levels were the most likely to lose at least 10 pounds. Stress also causes the body to release more cortisol, the hormone responsible for storing body fat. Cortisol has also been shown to increase cravings for fatty foods. Cwynar suggests combating stress with one of her favorite weight-loss tips: Eat in beautiful surroundings. “There are studies that show if you have beautiful surroundings your brain becomes more satiated and you don’t want to eat as much,” she explains.
Smart people, not-so-smart moves
You pick healthy food, work out (when you can), and watch your waistline. That means you’re healthy right? Not so fast—many people who are in tip-top shape (for now) have habits or beliefs that can put them at risk for illness or injury down the road. Read on to learn about these common mistakes, and how you can avoid them.
You always buy organic
Buying organic is wise for certain foods, such as beef or strawberries, but it doesn’t make much difference for others, like avocados or eggs. And don’t assume that all organic foods are healthier than non-organic options, or that organic equals healthy. Organic choices are usually pricier, for one thing. And organic high-calorie, high-fat granola bars and sugary cereals are just as bad for you as the non-organic version.
You skimp on sleep
Think it’s a good idea to get up at 5 a.m. and hit the gym? Not if you should be sleeping instead, says Gary Rogg, MD, a primary care physician and assistant professor at Montefiore Medical Center in the Bronx, N.Y. Studies have consistently shown that people need at least seven hours of sleep a night for optimal health, and short sleep has been associated with a host of health problems, including high blood pressure, depression, diabetes, and a reduced immune response to vaccines.
You’re a germaphobe
We all know people who never leave the house without their hand sanitizer—you may even be that person. And yes, you should wash your hands with soap and water to kill germs that can make you sick. But evidence also suggests that some germ exposure could steer the immune system away from allergies, and that an overly sterile environment might be bad. (It’s called the hygiene hypothesis.) Good bacteria are also key for staying healthy, particularly for the skin and digestive tract. So “fear of germs” does not equal “good health.”
You use exercise alone to shed pounds
Regular exercise is crucial for health and maintaining a healthy weight, but it won’t help you lose weight unless you cut down your calorie intake. ”Patients exercise themselves until they’re blue in the face, they’re frustrated, they’re sort of at a loss as to why they haven’t had success,” says Shantanu Nundy, MD, a primary care physician at the University of Chicago. But the truth is that exercise—maybe because it whets the appetite, maybe because we decide it’s OK to reward ourselves with a treat after that workout, maybe both—often makes people eat more, which means you’ll make up for the calories you just burned, and then some.
You ignore sodium
You watch your calories. You avoid meals dripping with saturated fat. But sodium? All too often that’s the ingredient that gets ignored when weighing healthy options. High sodium intake has been firmly tied to an increased risk of high blood pressure, and the average American eats well over the recommended amount. Most of the excess sodium we consume comes from packaged and prepared foods, from spaghetti sauce to frozen dinners. Always check nutrition labels for sodium content; the Institute of Medicine recommends people limit their intake to below 2,300 milligrams per day, and 1,500 mg for people 51 and older, African Americans, and anyone with high blood pressure or diabetes.
You guzzle calorie-free soda
Artificially sweetened beverages may free of calories, but it doesn’t mean they’re all that great for your health. A couple of studies released at the 2011 American Diabetes Association’s annual meeting suggest just the opposite. One found that older people who drank lots of diet soda saw their waistlines expand five times more over a decade than their peers who didn’t drink diet soda at all, while another showed that mice fed the artificial sweetener aspartame had higher blood-sugar levels.
You think healthy packaging equals healthy food
Food or cosmetics products that boast of being all natural may sound appealing and wholesome, but in fact, the US Food and Drug Administration has a pretty loose definition of just what that word means. The FDA is OK with any product claiming to be natural, as long as it doesn’t contain added color, artificial flavor, or synthetic substances. Low fat is another tricky claim. The FDA does have clear guidelines on when a product can claim to be low- or reduced-fat, but these products may still be high in sugar, sodium, or calories—or all of the above.
You still don’t eat your fruits and veggies
By now, pretty much everyone knows they should be eating at least five servings of fruit and vegetables per day. Eating plenty of produce helps reduce your risk of heart disease and several types of cancer, and can help you manage your weight too. But a state-by-state survey by the Centers for Disease Control and Prevention found that in 2009, just one-third of adults reported eating at least two servings of fruit a day, and only about one-quarter ate three or more servings of veggies daily.