Thursday 150129

Recovery day!


Use 80% of your Press 1RM for your math.  Complete:

8 sets of 8 Bench Press

From Myfitnesspal

The #1 Habit You Should Have to Lose Weight (It’s Not What You Think!)

A while back, a few of my colleagues and I decided to write down every single fat loss habit we have ever used ourselves or with our clients. In 4 days we had listed 167 of them. That’s a lot. Recently I asked those 50 coaches to look at the list again and pick the one habit you should have to lose fat easily.

And it wasn’t on the list.

To be fair, a habit is sort of nebulously defined. I think we can all agree that a habit is anything you do regularly, but according to the definition we use in psychology, a habit also needs to be done automatically—as in, without really thinking about it. Which is why identifying habits by yourself is so hard. How can you think about the stuff that you don’t have to think about?

Which is probably why we missed this habit. And it’s exactly why this habit is SO important for fat loss.

You see, all habits need a trigger—a little reminder that says, “Hey, you should do this action now.” They also need a reward—a little reminder that what you just did was a good thing. But these are really hard to identify by yourself because they happen below our level of consciousness. It’s really hard to remember new triggers, and it’s hard to remember to reward yourself. Habits are hard. But this is the one habit that makes all the other 167 habits on our list easy. As a result, we decided that The #1 Habit You Should Have to Lose Weight (™) is:

Finding people to share your journey.

Permanent lifestyle changes happen in relationships. Whether they take place with peers, a coach, family, friends, coworkers, the other anonymous people at the meetings, or the other new recruits who joined the Marine Corps with you, new habits happen when people get together and help each other out.

Finding your own triggers are hard. Seeing other people’s is easy. Remembering to tell yourself, “Great job!” is hard. Remembering to tell other people is easy. Figuring out how to work new foods, new activities, and new steps into your own life is hard. Watching and learning from a whole bunch of other people like you who are trying to get to the same place you are is just so much easier! Even my colleagues, habit experts all, needed each others’ help to figure this problem out.

I call this habit, this all-important, #1 habit, “Creating a community of consistency.” And it can be as big a commitment as hiring a coach, or as simple as telling a friend what you’re doing to lose weight or inviting them to join MyFitnessPal. Whatever you can do to share the load of learning, planning, remembering, and rewarding will be one less thing you have to worry about.

Oh, and it doesn’t have to be around a campfire singing kumbaya. Support doesn’t have to fluffy to be effective. In fact, my Marine Master Sergeant at the Berkeley Officer Selection Office taught me more than a thing or two about being consistent, and he sure as hell never sang kumbaya with me.

We sang Marvin Gaye.

Tuesday 141209



For Lynne rx’d, each “round” is 5 minutes long.

Start your BP on the minute, complete as many as possible without racking the weight. Once you have completed the BP, start your Toes – to – bar. Complete as many Toes – to – bar as possible (minimum of 10).

Rest for what remains of the original 5 minutes (e.g. if it takes you 2 minutes to BP and do the Toes – to – bar, rest 3 minutes). Repeat 4 more time. Got it, good.

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.

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

10 rounds of:
15 KB Swings


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, 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.