Sugar is everywhere these days. It’s not just in your common violators like ice cream or pop. It’s also in foods labeled as “health foods”, such as protein bars, smoothies, sports drinks, and basically any item labeled as low fat. So why is this a problem? Well, if you have been through our 6-Week Challenge you have probably heard why sugar is causing problems, so in case you have forgotten or need a refresher, this is for you.
Junk In, Junk Out
Too much sugar has been linked to obesity, diabetes and heart disease – all things that we are fighting against at CrossFit Icehouse. You have probably heard it before that you cannot out work a bad diet. So even if you are going to the gym 5-7 days per week, but you are eating and fueling yourself with junk, you will get the health results of eating junk.
So, how much sugar is a safe amount? The World Health Organization recommends that sugar be no more than 5% of your daily calorie intake. This works out to be about 6 teaspoons, or 25 grams. The American Heart Association recommends limiting sugar to no more than 100 calories/day or 6 teaspoons for women, and 150 calories/day or 9 teaspoons for men. In Greg Glassman’s Fitness in 100 Words he says, “Eat meat and veggies, nuts and seeds, some fruit, little starch and no sugar”. He does say “no sugar”, but that is with the idea that you will be eating good quality whole foods that have a normal amount of natural sugar in them.
Good sugars can be found in almost all whole foods, especially fruits. The reason we want to get most of our sugar from these sources is because the sugar is supported by fiber, water and nutrients that keep your blood sugar levels from spiking like they do with added sugars. However, too much fruit could be a bad thing as well. Primarily if you pack a lot of fruit in a smoothie. Blending up fruit breaks it down further so that your digestive track doesn’t have to do as much work, thus increasing the blood sugar spike. So, do your best to eat fruit in its whole state and don’t over pack a smoothie with more fruit than you normally eat with a meal.
We know too much sugar is not good for us, we have an estimate of how much sugar to eat and we know what sources to get our sugar from. It is our responsibility to make sure we are not harming ourselves with too much sugar. However, you are not in this alone. If you struggle with binging on sweets or having too much sugar, reach out to someone who could be your accountability partner. You could also talk with a coach or sign up for Precision Nutrition Coaching to help dial in those cravings. Overall, try and pay attention to food labels and become an informed consumer.
Stress, it almost feels like a buzz word these days. It seems like people are always under constant pressure from all around to do more, work me and be more. Stress can take a real toll on our bodies, both physically and emotionally. Let’s dive in and talk about different ways we can manage some stress and the effects that can have on our performance.
The Stress Family
The stress family is not one to mess with especially when it comes to performance, we’re talking about anxiety, fear, pressure, nervousness and panic. There are lots of theories out there on what causes these things to arise at the onset of performance but some common symptoms include, clammy palms, negative thoughts, profuse sweating, nausea, inability to focus, and/or trouble sleeping. None of these sound like a good time. Now that we know what it is let’s talk about some ways to manage this stress.
It Starts with Awareness
It is known that some amount of stress can be a really good thing. Going into a workout or an event can cause a bit of butterflies which then turns on our “fight or flight” response, and this is a good thing. It can aid in performance and help us crush that new clean PR. When this turns bad is when we start to doubt or fill our head with negative self talk. The first step is to be aware this is happening. Once you hear that little voice start talking take a second, breath and try to find out where this is coming from. Is this your body telling you, hey you haven’t slept, you at a cheeseburger at lunch, I’ve had no water and now you want to do this? Or are you not trusting yourself, filling yourself with and then starting to panic? If this is the case it’s time to change the story in your head and start crushing some PR’s.
Managing The Story
The first part is making sure you are doing the little things outside of the gym, sleeping, eating clean foods and managing your recovery. Once that’s taken care of we need to recognize the story in our head and understand that sometimes it really is just that, a story. If all things outside the gym are on point, then take time to analyze what you are telling yourself. Yes you can do most workouts, yes some days you just need to move, yes you are a really strong human; it’s about managing the negative thoughts that create too much stress.
One of the ways I’ve found to help with this is on my way to the gym. I like to play upbeat music that helps keep my mood light, some people I know like to rock out on their way, maybe toss in some car singing and steering wheel drum set. Once you’re at the gym dive straight in before you can have all the thoughts. If you’re there early find a foam roller or do some mobility work to get the kinks out. Once in the gym I like to laugh at the barbell like it’s my frenemy. You know that laugh you give when you’re like “oh you say I can’t, watch me.” If I follow this little routine, I don’t get super stressed about my fitness and it becomes a very welcome part of my day. To recap, recognize your stress symptoms, find a routine or mantra that works for you, and keep the workout routine going.
When’s the last time you carried groceries to your car and didn’t lose your breath? Do you remember the last time you started your day without a handful of medications? WE want you to know what it’s like to feel good and move well.
We know a lot about sickness in America. If you watch TV you see pharmaceutical ads every other commercial break. If you open a magazine it feels like every full page add is a new medicine to help with your old medicine. What you’re not seeing is adds for how to move, or how to cook, or how to solve the problems you have. Taking medication everyday or having pain every time you move should not be accepted as “normal.”
Don’t you want to wake up with energy, have energy at night to play with your kids or even learning how to cook, eat and enjoy real whole foods? Feeling energized, reducing anxiety and depression and moving pain free should be “normal”. These are the things that we are really good at providing at Icehouse. It’s more than just moving weights, it’s about changing your entire lifestyle. It’s about the journey of fitness, moving out of sickness to finding energy to keep up with all of life’s obligations and feel good about who you really are.
Once you understand what it’s like to move well and eat real whole foods we can really start finding what you are made of. Dialing in your nutrition and focusing on meeting goals you never thought possible. Can you see yourself as the person who workouts out 4-6 days per week? What if you became the “fit friend” in your circle of friends? How awesome does that sound! This is what we love to do, help you become the best version of yourself.