Meier NYBY Week 3

Nutrition – Check Your Labels

One of the most challenging tasks for consumers to figure out is what packaged foods are relatively good choices and what is actually a ‘fake food’ masquerading as a ‘healthy choice’.

The secret to reading a food label is knowing what to look for. If you understand the label, making the healthiest purchases becomes not so difficult.

“What exactly are you getting when you buy “juice,” a “multigrain” bread, or a “low-fat food”? Throw in terms like “fresh,” “no additives,” and “natural,” and the confusion meter rises. Though they look good on packages, these terms aren’t regulated, so they don’t necessarily mean a food is better for you.” ~ Web MD

So, what can we do? The nutritional information on a food label is your best line of defensive against the overwhelming amount of mis-information and downright deceiving claims on product packaging.

The nutrition facts panel and ingredient list is the most reliable information for the product. Here are the most important things to look at:

Calories
Serving size AND servings per container
Fiber
Fat and TYPE of fat
Sodium per serving
Sugar
Percent daily value
Ingredient List

For more a more detailed look into reading food labels, read this article! How to Read a Food Label

Functional Fitness

If you are ever skeptical of certain CrossFit or functional fitness movements, such as deadlifts, lunging, step-ups and so on, check out this video comparing those movements to everyday tasks! – Fit for Life

The Deadlift may sound like a scary movement which is typically and inaccurately described as being bad for your low back, but it is in fact an everyday functional movement that is used quite frequently in our daily lives.

The Deadlift develops the muscles you need to actually carry something, like a bucket of water, those heavy grocery bags or your neighbor’s dining room table.

10 Benefits of Deadlifts You Probably Never Knew

Weekly WOD!

WOD – Rx :

On a continuously running clock, complete the following work / rest intervals for 9 minutes. Continue rotating through the 2 exercises until time is up. Count how many rounds you complete!

AMRAP #1 (2 minutes)

10 deadlifts
10 situps
then rest 1 minute before starting AMRAP #2

AMRAP #2 (2 minutes)

10 air squats
5 push-ups
then rest 1 minute before starting AMRAP #3

AMRAP #3 (2 minutes)

10 alternating lunges
10 windmill planks

WOD – Scaled

Make the following substitutions to scale the above workout.

Timing and reps remain the same.

Deadlift using dumbbells or gallon jugs – Demo
Beginner Sit-up – Demo
Squat to a chair – Demo
Hand-release push-ups; Modified push-ups or Inclined/Wall Push-ups
Assisted Lunge – do 5 one side then switch – Demo
Modifed plank – Demo

WOD Notes

WOD stands for ‘Workout of the Day’
Rx = Prescribed/regular version of WOD
Scaled = A modified version of WOD.
AMRAP = as many rounds and reps as possible in designated amount of time.

Mobility

Down-dog and child’s pose are common poses is yoga. They are a great way to get your body limber and mobile in the morning when you wake up, and relaxed at night before going to sleep.