Subscribe

Wednesday 141126

Holiday Hours

Closed tomorrow, Thanksgiving 141127 and Friday 141128.  TitanFit will re-open Saturday 141129.

Workout

Get you KettlebellVember Swing done.

Be Sociable, Share!

Tuesday 141125

Workout

Thruster – heavy single

MetCon

15:00 of:

0:00 – 5:00
Cindy

5:00 – 10:00
3-Burpees
5-Box Jumps
7-Sit-ups

10:00 – 15:00
Cindy

I am thinking 5 rounds of each would be a good score.

Be Sociable, Share!

Monday 141124

Dead Lift

Use 90% of your 1RM for your math…

65% x5
75% x5
85% x5
65% x AMRAP

MetCon

5x
250m Row
10-Burpees

From Fox News

Man eats sugar-heavy diet for 60 days, receives shocking diagnosis

660_sugar_cubes.jpg

Following in the footsteps of Morgan Spurlock, who ate only McDonald’s food for one month in the film Super Size Me, an Australian man has undergone a sugar-heavy diet for 60 days to explore the ingredient’s impact on his health.

In the upcoming That Sugar Film, Damon Gameau, a filmmaker and TV actor, vows to follow a strict diet of “healthy,” low-fat food with high sugar content, News.com.au reported.

Within three weeks, the formerly healthy Gameau became moody and sluggish. A doctor gave him the shocking diagnosis: He was beginning to develop fatty liver disease. According to the Mayo Clinic, the most severe outcome for fatty liver disease is liver failure.

“I had no soft drink, chocolate, ice cream or confectionery,” Gameau told Yahoo. “All the sugars that I was eating were found in perceived healthy foods, so low-fat yogurts, and muesli bars, and cereals, and fruit juices, sports drinks … these kind of things that often parents would give their kids thinking they’re doing the right thing.”

Gameau reportedly consumed 40 teaspoons of sugar per day, or slightly more than the average teenager worldwide, according to News.com.au. According to the American Heart Association (AHA), the average American consumes 20 teaspoons of sugar daily.

The AHA’s daily recommendations for sugar consumption are 6 teaspoons for women and 9 teaspoons for men.

In That Sugar Film, Gameau observeed that the additive impacted his physical and mental health. Doctors called his mental functioning “unstable,” and the father-to-be reportedly put on nearly four inches of visceral fat around his waist. He was on the fast track to obesity.

Gameau said his sugar-laden diet left him feeling hungry, no matter how much he ate.

His final meal— which consisted of a juice, a jam sandwich, a bar, and a handful of other snacks— is similar to an ordinary child’s school lunchbox.

“Sadly, it was very easy to do and fitted comfortably into the small plastic container,” Gameau wrote on his blog documenting his experiment.

“The last meal was for all the people out there, especially parents, who are led to believe they are doing the right and healthy thing for their children. They are making an effort yet are horribly let down by the lack of integrity in marketing and packaging strategies.”

Gameau told News.com.au that the experiment’s findings don’t suggest a need to completely cut sugar— but rather a need for more awareness about how much sugar has been added to perceptibly healthy food.

“Sugar’s now in 80 percent of the processed food we’re eating,” he said. “If we can remove that, that’s the first step towards making a change.”

According to the Centers for Disease Control and Prevention (CDC), 29.1 million Americans, or 9.3 percent of the population, have diabetes. In adults, type 2 diabetes accounts for about 90 to 95 percent of all diagnosed diabetes cases.  Research has shown that sugary drinks are linked to type 2 diabetes.

Consuming excess added sugar is also associated with a higher risk of developing cardiovascular disease—the leading cause of death for men and women in the United States, according to the CDC. Heart disease accounts for one in four deaths in the United States, or about 600,000 annual deaths.

That Sugar Film will be released in Australian movie theaters in February 2015. A U.S. release date has not been listed on the film’s website.

Be Sociable, Share!

Friday 141121

Workout

BSquat 1RM to 2 inches above

then

85% of that 1RM x3 x3

Be Sociable, Share!

Thursday 141120

Workout
Rowing “Megan”

From Precision Nutrition.  Thanks D for the link.

The cost of getting lean:

Is it really worth the trade-off?

Six-pack abs. Tight butts. Lean, vibrant, flawless health. That’s the image the fitness industry is selling. But have you ever wondered what it costs to achieve that “look”? What you have to do more of? And what you really have to give up?

Make no mistake, there are real trade-offs as you attempt to lose fat and improve your health. Let’s talk about what they are. So you can consider how to get the body you really want while living the life you really enjoy.

A tale of two clients

Not long ago, one of our successful clients — we’ll call him Bill — came to us with a question.

Now that he’d lost thirty pounds (going from 22% body fat to 15%), he could run up stairs and haul heavy bags of garden soil without getting winded.

He could genuinely enjoy weekend bike rides with friends. He could wear clothes he used to be able to fit into but had long given up as hopeless.

But what next?

“Don’t get me wrong,” Bill said. “I’m happy with the way I look and feel.”

It’s just that he also wanted six-pack abs.

“Oh, I don’t have to look like a cover model,” he mused. “It’s just that I’m really close to looking… awesome.”

Bill figured that with just a little extra work, and a little more time, the abs would start popping and his physique would be “finished”.

Meanwhile, another client, Anika, had the opposite concern.

She just wanted to lose a little weight, and get a little more fit.

But she worried that in order to do so, she’d have to give up everything, become a “health nut”, and make massive changes.

Changes that probably included 6 AM bootcamps, kale shakes, lemon juice cleanses, and 1000 situps a day… forever.

“No way,” thought Anika. “That’s too much work.”

Two common misperceptions

Our two client stories reflect two common misperceptions:

Myth #1:
With just a few small, easy, hopefully imperceptible changes to one’s diet and exercise routine, you too can have shredded abs, big biceps, and tight glutes, just like a magazine cover model.

Myth #2:
“Getting into shape” or “losing weight” involves painful, intolerable sacrifice, restriction, and deprivation.

Of course, neither of these are true.

Reality #1:
The process that helps you lose “the first 10 pounds” isn’t the same one that’ll help you lose “the last 10 pounds”. Indeed, it usually takes a lot more work as you get leaner.

Reality #2:
If you do aspire to “fitness model” or “elite athlete” lean, you might be surprised. Images are photoshopped for effect. Bodybuilders only look like that for competition. And achieving that look comes at a high cost; one most people aren’t willing to pay.

Reality #3:
However, if you’re okay not being on the next magazine cover and aspire to be “lean and healthy” even small adjustments can — over time — add up to noticeable improvements. Sometimes these improvements can change, perhaps even save, lives.

Do more of this (and less of that)

With that said, we’re about to share something a lot of people in fitness and health don’t want you to see.

It’s a chart outlining what it really takes to lose body fat, improve your health, move from one fitness category to the next.

Some fitness people think

Be Sociable, Share!

Wednesday 141119

Workout

Power Clean Hell

135/95 – 1-the 1st minute, 2-the 2nd minute, 3-the 3rd…up to 10-the 10th minute.

drop 20 lbs (115/75) and start again…

drop an additional 20 lbs (105/55)  and start 1 last time.

From The New York Times

Almost no one will dispute that when a baby is born, breast milk is the best nutrition a mother can provide. All mammals nurse their young, and breast milk benefits a newborn infant in ways above and beyond nutrition. In fact, until 1 to 2 years of age, the American Academy of Pediatrics, the World Health Organization, the Institute of Medicine and more promote breast-feeding as optimal.

Unfortunately, breast-feeding until that age is often difficult, if not impossible, because mothers have to return to work, and children go off to preschool or day care. So we often replace human milk with the milk of cows or other animals. But at a certain point, we have to acknowledge that we are the only mammals on the planet that continue to consume milk after childhood, often in great amounts.

More and more evidence is surfacing, however, that milk consumption may not only be unhelpful, it might also be detrimental. This is in spite of the fact that the United States Department of Agriculture and other organizations advocate that even adults should drink at least three cups a day.

milk

CreditNellie Doneva/Abilene Reporter-News, via Associated Press

More than 10,000 years ago, when human beings began to domesticate animals, no adults or older children consumed milk. Many people don’t drink it today because they are lactose intolerant. They do just fine.

But if you believe the advertising of the dairy industry, and the recommendations of many scientific bodies, they are missing out on some fantastic benefits to milk consumption: that milk is good for bones, contains calcium and vitamin D, and “does a body good.”

There’s not a lot of evidence for these types of claims. In 2011, The Journal of Bone and Mineral Research published a meta-analysis examining whether milk consumption might protect against hip fracture in middle-aged and older adults. Six studies containing almost 200,000 women could find no association between drinking milk and lower rates of fractures.

More recent research confirms these findings. A study published in JAMA Pediatrics this year followed almost 100,000 men and women for more than two decades. Subjects were asked to report on how much milk they had consumed as teenagers, and then they were followed to see if that was associated with a reduced chance of hip fractures later in life. It wasn’t.

A just-released study in The BMJ that followed more than 45,000 men and 61,000 women in Sweden age 39 and older had similar results. Milk consumption as adults was associated with no protection for men, and an increased risk of fractures in women. It was also associated with an increased risk of death in both sexes.

This wasn’t a randomized controlled trial, and no one should assume causality here. But there’s no association with benefits, and a significant association with harms.

Even studies that examine the nutrients in milk, trying to look for protective effects, often come up short. A 2007 meta-analysis in the American Journal of Clinical Nutrition examined high-quality studies of how calcium intake was related to fractures. The many studies of more than 200,000 people age 34 to 79 could find no link between total calcium intake and the risk of bone fractures.

This meta-analysis also reviewed randomized controlled trials that examined if calcium supplements could lower the risk of fracture. More than 6,000 middle-aged and older adults participated in these studies, where subjects were randomly assigned to get extra calcium or a placebo. Not only did the extra calcium not reduce the rate of fractures, the researchers were concerned that it may have increased the risk of hip fractures.

In the United States, milk is often fortified with vitamin D, which many believe also lends the drink bone-friendly properties. But the evidence behind this assumption is sketchy as well. It is true that vitamin D is necessary for calcium absorption, and for bone health, but that doesn’t mean that most people need to consume more. A meta-analysis published this year in The Lancet examined the effect of vitamin D supplementation on bone mineral density in middle-aged and older adults. It found that, for the most part, consuming extra vitamin D did not improve the bones of the spine, hip or forearm. It did result in a statistically significant, but less clinically meaningful, increase in bone density at the top of the thighbone. Taken as a whole, however, vitamin D had no effect on overall total body bone mineral density.

None of this should be taken to mean

Be Sociable, Share!

Tuesday 141118

Workout

FSquat 1RM (with 3 seconds and 10 second pauses)

then 3 sets of 3 @85% without a pause

From Authoritynutrition.com

12 Graphs That Show Why People Get Fat

People are fatter and sicker than ever before.

Obesity rates have tripled since 1980 and have increased particularly fast in children.

The reason why this has happened is still debated among scientists, but it must be due to changes in the environment because our genes don’t change this quickly.

Obese Woman Eating Junk Food

 

 

 

 

 

 

 

 

 

This article contains graphs with historical trends and results from obesity studies, showing some of the main reasons why obesity has become such a massive problem.

Here are 12 graphs that show why people get fat.

1. People Are Eating More Junk Food Than Ever

Food Spending, Smaller

 

 

 

 

 

 

 

 

 

 

Source: Dr. Stephan Guyenet. Fast Food, Weight Gain and Insulin Resistance.Whole Health Source.

People are eating more calories than before… but pretty much all of the increase has come from processed foods.

In the graph above, you see how the population changed its eating habits in the past 120-130 years.

At the turn of the 20th century, people were eating mostly simple, home-cooked meals. Around 2009, about half of what people ate was fast food, or other foods away from home.

This graph actually underestimate the true change, because what people are eating at home these days is also largely based on processed foods.

2. Sugar Consumption Has Skyrocketed

Sugar Consumption in the UK and USA

 

 

 

 

 

 

 

 

 

Source: Johnson RJ, et al. Potential role of sugar (fructose) in the epidemic of hypertension, obesity and the metabolic syndrome, diabetes, kidney disease, and cardiovascular disease. The American Journal of Clinical Nutrition, 2007.

Added sugar is the single worst ingredient in the modern diet.

Numerous studies show that eating excess amounts of added sugar can have harmful effects on metabolism, leading to insulin resistance, belly fat gain, high triglycerides and small, dense LDL cholesterol… to name a few (1, 2).

There is also a plethora of observational studies showing that the people who eat the most sugar are at a much greater risk of getting type 2 diabetes, heart disease and even cancer (3, 4, 5).

Sugar is also fattening, partly because it doesn’t get registered in the same way as other calories by the brain, making us eat more. It also has adverse effects on hormones related to obesity (6, 7, 8, 9).

Not surprisingly, studies show that people who eat the most sugar are at a high risk of future weight gain and obesity (10).

3. People Gain Lots of Weight During The Holidays, Which They Never Get Rid Of

Holiday Weight Gain in the US

 

 

 

 

 

 

 

 

Source: Dr. Stephan Guyenet. Why do we Overeat? A Neurobiological Perspective.2014.

Most people don’t gain weight overnight… it happens slowly, over years and decades.

But the rate is uneven throughout the year and spikes dramatically during the holidays, a time when people tend to binge on all sorts of delicious holiday foods and eat much more than their bodies need.

The problem is that sometimes people don’t lose all the weight back. They might gain 3 pounds, but only lose 2 after the holidays are over, leading to slow and steady weight gain over time (11).

In fact, a large percentage of people’s lifetime weight gain can be explained just by the 6 week holiday period.

4. The Obesity Epidemic Started When The Low-Fat Guidelines Were Published

Low Fat Guidelines and Obesity Epidemic

 

 

 

 

 

 

 

 

Source: National Center for Health Statistics (US). Health, United States, 2008: With Special Feature on the Health of Young Adults. 2009 Mar. Chartbook.

There was an epidemic of heart disease running rampant in the U.S. in the 20th century.

A lot of scientists believed fat, especially saturated fat, to be the main dietary cause of heart disease (although this has since been disproven).

This led to the birth of the low-fat diet, which aims to restrict saturated fat. Interestingly, the obesity epidemic started at almost the exact same time the low-fat guidelines first came out.

Of course, this doesn’t prove anything, because correlation doesn’t equal causation.

But it does seem likely that putting the emphasis on saturated fat, while giving processed low-fat foods high in sugar a free pass, may have contributed to negative changes in the population’s diet.

There are also massive long-term studies showing that the low-fat diet does NOT cause weight loss, and does not prevent heart disease or cancer (12, 13, 14, 15).

5. Food is Cheaper Than Ever Before

Food Price Trends as Percentage of Disposable Income

 

 

 

 

 

 

 

 

Source: Dr. Stephan Guyenet. Why do we Overeat? A Neurobiological Perspective.2014.

One factor that has most likely contributed to increased consumption is a lower price of food.

From the graph above, you see that food prices have dropped from 25% of disposable income to about 10% of disposable income in the past 80 years.

This seems like a good thing, but it’s important to keep in mind that real food isn’t cheap… it’s processed food.

In fact, real foods are so expensive that a lot of people can’t even afford them. In many poor neighborhoods, they don’t even offer anything but junk food, which is often subsidized by the government.

How are poor people supposed to stand a chance if the only food they can afford (and access) is highly processed junk high in sugar, refined grains and added oils?

6. People Are Drinking More Sugary Soda and Fruit Juices

Caloric Beverage Consumption in USA

 

 

 

 

 

 

 

 

 

The brain is the main organ in charge of regulating our energy balance… making sure that we don’t starve and don’t accumulate excess fat.

Well, it turns out that the brain doesn’t “register” liquid sugar calories in the same way as it does solid calories (16).

So if you consume a certain number of calories from a sugary drink, then your brain doesn’t automatically make you eat fewer calories of something else instead (17).

That’s why liquid sugar calories are usually added on top of the daily calorie intake. Unfortunately, most fruit juices are no better and have similar amounts of sugar as soft drinks (18).

Studies have shown that a single daily serving of a sugar-sweetened beverage is linked to a 60.1% increased risk of obesity in children (19).

Sugar is bad… but sugar in liquid form is even worse.

7. Increased Food Variety Contributes to Overeating and Weight Gain

Food Variety and Weight Gain

 

 

 

 

 

 

 

 

 

 

 

 

Source: Dr. Stephan Guyenet. Why do we Overeat? A Neurobiological Perspective.2014.

One factor that contributes to overeating is food variety.

The graph above shows a study where rats were split in 3 groups… one group got regular healthy chow, the second group got one type of junk food, but the third got multiple types of junk food at the same time (20).

As you can see, the rats eating one type of junk food gained more than the ones eating rat chow, but the rats eating multiple types of junk food gained the most… by far.

There is some evidence that this is true in humans as well. When we have more types of foods available, we eat more… and sometimes more than our bodies need (21).

8. People Don’t Burn as Many Calories When Working

Trends in Occupation-Related Physical Activity

 

 

 

 

 

 

 

 

 

Source: Church TS, et al. Trends over 5 Decades in U.S. Occupation-Related Physical Activity and Their Associations with Obesity. PLoS One, 2011.

A lot of people blame obesity on decreases in physical activity, that we’re just burning fewer calories than we used to.

Although leisure time physical activity (exercise) has increased, it is also true that people now have jobs that are less physically demanding.

The graph above shows how people are now burning around 100 fewer calories per day in their jobs, which may contribute to weight gain over time.

9. People Are Eating More Vegetable Oils, Mostly From Processed Foods

Fat Consumption in USA

 

 

 

 

 

 

 

 

 

The fats we are eating have changed dramatically in the past 100 years or so.

At the beginning of the 20th century, we were eating mostly natural fats like butterand lard… but then they were replaced with margarine and vegetable oils.

Most people aren’t frying real food in vegetable oil, they are getting it from processed food. Adding these oils to the foods increases the reward and caloric value, contributing to overconsumption.

10. The Social Environment Can Strongly Affect Calorie Intake

The Social Environment and Food Intake

 

 

 

 

 

Source: Dr. Stephan Guyenet. Why do we Overeat? A Neurobiological Perspective.2014.

The social environment is another factor that determines calorie intake. For example, eating in a group can dramatically increase the number of calories consumed.

According to one paper, eating a meal with several people can increase calorie intake by up to 72%, or 310 calories in a single meal (22).

There are also studies showing that people tend to eat more during weekends (23).

11. People Are Sleeping Less

Historical Sleep Trends in Hours Per Night

 

 

 

 

 

 

 

Source: Cauter EV, et al. The Impact of Sleep Deprivation on Hormones and Metabolism. Medscape, 2005.

Sleep is often overlooked when it comes to weight gain and obesity.

It is known that poor sleep has negative effects on various hormones that are related to weight gain, and can contribute to increased hunger and cravings (24, 25, 26).

In recent decades, average sleep duration has decreased by 1-2 hours per night. The reasons for this are numerous, but increased artificial lighting and electronics are likely contributors.

As it turns out, short sleep duration is one of the strongest individual risk factors for obesity. It is linked to an 89% increased risk in children, and a 55% increased risk in adults (27).

12. Increased Calorie Intake

Obesity and Calorie Consumption

 

 

 

 

 

 

 

 

Source: Dr. Stephan Guyenet. Why Do We Overeat? A Neurobiological Perspective.2014. (Data from CDC NHANES surveys and USDA food disappearance data)

People may argue about the causes of obesity… whether it is sugar, carbs, fat, or something else.

But one indisputable fact is that calorie consumption has increased dramatically over the past few decades (28, 29).

According to studies, this increased calorie intake is more than sufficient to explain the increases in obesity (30).

But it’s important to keep in mind that it is not some collective moral failure that drives the increased calorie intake.

All behavior is driven by the underlying biology… and the way the diet and environment have changed has altered the way our brains and hormones work.

In other words, these changes have caused malfunctions in the biological systems that are supposed to prevent us from getting fat.

This is the underlying reason for the increased calorie intake and weight gain, NOT a lack of willpower, as some people would have you believe.

Be Sociable, Share!

Monday 141117

To hit your 1500 KB Swing total for the month, you need to be close to 700…how are you doing?  Maybe today will help.

Workout
Use your Strict Press max for the weight. Complete 4 sets of AMRAP Bench Press

MetCon
10 rounds of:
5-Toes-To-Bar
10-Push-ups
15 KB Swings

From Takepart.com

Sugar Isn’t Just Making You Fat—It’s Making You Sick

Scientists compiled 8,000 studies about the dark side of America’s favorite sweetener and put all the findings into one user-friendly website. 

(Photo: Ian Hooton/Getty Images)

November 14, 2014

You never hear anyone say, “I shouldn’t have eaten all those Skittles, they’re totally going straight to my endocrine system.” But based on new evidence from the researchers behind SugarScience.org, sugar might be more of a health risk than more people realize.

Scientists from University of California, San Francisco; University of California, Davis; and Emory University reviewed a combined 8,000 clinical research studies on sugar’s role in the metabolic system, then compiled all their unbiased findings in a user-friendly website, which describes itself as “the unsweetened truth.”

The site’s focus? The areas where the researchers say the medical data is strongest: diabetes, liver disease, and heart disease.

The scientists are no longer simply focusing on the relationship between sugar and obesity—a concept espoused so often that we’ve become numb to its meaning. They’re trying to explicitly tell people that this is a matter of life and death. If you consistently overconsume sugar, your risk of chronic dietary disease will increase significantly.

The rotating infographics that dominate the home page display simple but poignant messages set against cartoon backgrounds. “Added sugar is hiding in 74 percent of our packaged food.” “Too much fructose can damage your liver, just like too much alcohol.” “The average American consumes 66 pounds of added sugar per year.”

If you dig deeper into the site you can find the extensive methodologies used to put together the data, but it’s clear that the site is more concerned with informing people than espousing scientific jargon. It also offers a SugarScience resource kit that contains easily shareable information, a SugarScience Alerts System that sends you pertinent new data, and an invitation to Ask a Sugar Scientist any question that hasn’t been answered on the site.

This is really an extension of the war on sugar that was spearheaded by SugarScience founder Robert Lustig, a professor of endocrinology at UCSF School of Medicine, back in 2009. He published a 90-minute lecture on YouTube called “Sugar: The Bitter Truth” that has more than five million views to date in which he argues that sugar’s effect on the endocrine system should legally classify it as a toxin.

SugarScience’s launch was strategically timed with the end of the midterm elections. Since many of the researchers are employees of public universities, they had to seem impartial toward Berkeley’s and San Francisco’s proposed excise taxes on sugar-sweetened beverages.

But now that Berkeley’s one-cent-per-ounce tax has passed, making it the first tax of its kind in the U.S., SugarScience seems to be in a perfect position to capitalize on that sweet, sweet, anti-sugar momentum.

Be Sociable, Share!

Saturday 141115

Workout
Snatch Balance – Heavy Single

MetCon
10:00 of:
5-Dead Lift (225/185
10-Burpees over bar
15-Wall Ball Shots (20/14)

Be Sociable, Share!

Friday 141114

Workout

DL – 3RM

MetCon

10-1 of:
Jump Squats
Ball Slams
KB Swings

Be Sociable, Share!