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March 15, 2019

14
Mar

March 15, 2019

GROUP WARM-UP
2 Rounds of:
:30 Air bike
100 Meter run 
5 External Obliques opener variation: leg raises 
5 Goblet squat @ tempo 3 sec down 

4 sets of:
7 Sandbag squats (heavy)
100 Meter sled push 140/100
Rest 3:00 between sets

PRESSING & PULLING STRENGTH 
3 sets of:
8 (each arm) dumbbell row
10 Dumbbell bench press

MIDLINE
8 minute EMOM of – 
Even :20 Hollow hold
Odd :20 Plank 

MOBILITY
1:00 box stretch
1:00 frog stretch

Merch Madness!
For the month of March, all long-sleeved (thermal and baseball tees) are 25% off!

Food for Thought Friday
Many foods marketed as healthy can contain lots of calories, fat and/or sugar. And, for some, the portion sizes are pretty puny. Sometimes you may think you’re doing the right thing, but other choices can be better, especially if you are trying to lose weight.

For instance, I LOVE granola, but serving sizes are usually about 1/4 cup and they can pretty much blow my fat and carb goals for the day. Plus, I know I won’t stop at one serving. A better swap could be oatmeal or less-dense cereals.

Fruit products – juices, acai bowls, etc. – can contain tons of sugar. A better option would be a cup of berries or a piece of fruit.

Salads are great, but what are you adding to them? If it’s lots of fatty dressings, nuts, mayo-based salads, loads of croutons, dried fruit, etc., the salad can contain almost a day’s worth of calories. Stick to whole vegetables with a sprinkling of toppings and non-creamy dressings.

I’m not suggesting you be afraid of certain foods or demonize them, just be aware of serving sizes and calories/macros if you’re trying to slim down.

The infographic below successfully demonstrates some foods that can pack a wallop in the calorie department!

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