120925 – KB Swing Breathing Ladder

120925 – KB Swing Breathing Ladder


Continue your 5-3-1 program or see the board for a supplemental strength workout.


For Time:

KB Swing Breathing Ladder (45/25)

Perform 1 swing, take 1 deep breath, 2 swings, 2  deep breaths, 3 swings, 3 deep breaths, etc….all the way to 15 then work your way back down to 1.

Is Sugar Toxic?

Sugar: it’s not just about the empty calories.

Yep, sugar is nothing but empty calories. Refined sugar, and it’s substitutes, do not provide any of the protein, vitamins, minerals, antioxidants, or fiber that we need in our daily food intake to be healthy.  If consumed excessively sugar will cause you to gain weight, possibly become obese, and even worse: diabetic.  But we already knew that.  So we eat it in moderation and go on with our daily lives.

But do we realize how much we’re actually eating?

Let’s think about how much sugar we actually consume.  When it comes down to it, no matter what it’s called or what form it takes, sugar, or sucrose (beet and cane sugar- white or brown) and high-fructose corn syrup and other substitutes, affect your body the same way.  So it doesn’t matter whether you’re eating it in your morning cereal, drinking it while enjoying a soda or a frappuccino, eating an organic energy bar with “all natural cane sugar” or at dinner in your favorite salad dressing.  Start looking at labels; you’ll be shocked how frequently some form of it is an ingredient in what we eat.  Needles to say, most of us are consuming far more each day than we realize; most of us consume a lot of it with every meal.  That is not moderation.

Now to the point that it’s not just about the empty calories: there is growing evidence that identifies the immoderate consumption of sugar as “a likely dietary cause of several other chronic ailments” in addition to obesity and diabetes, including “heart disease, hypertension, and many common cancers.”

Remember when I mentioned that sugar, no matter what form it takes, has the same effect on your body?  That effect is a rise in blood sugar and if this occurs too frequently then it causes a condition called metabolic syndrome, which is now accepted as a major risk factor for heart disease and cancer.  “Having metabolic syndrome is another way of saying that the cells in your body are actively ignoring the action of the hormone insulin- a condition known technically as being insulin resistant.”  Everyone secretes insulin in response to the foods we eat; it keeps our blood sugar in control after a meal. When cells are insulin resistant blood sugar rises and our bodies produce increasing levels of insulin. Sometimes our bodies cannot keep up with the demand for insulin and blood sugar rises out of control. This is when we are at risk for diabetes.  (Read more about what causes metabolic syndrome/insulin resistance here.)

“Not everyone with insulin resistance will become diabetic.”  However, continually eating enough sugar so that blood sugar levels remain high can produce detrimental effects.  Such as heart disease. And cancer.

“Most researchers agree that the link between Western diet or lifestyle [high consumption of sugar] and cancer manifests itself through this association with obesity, diabetes and metabolic syndrome- i.e., insulin resistance.”  Now that’s something we haven’t heard. In explanation, “cancer researchers now consider that the problem with insulin resistance is that it leads us to secrete more insulin, and insulin…actually promotes tumor growth.” Research shows “the cells of many human cancers come to depend on insulin to provide the fuel (blood sugar) and materials they need to grow and multiply.  The more insulin, the better they do.”

So what can we do? Eat it in moderation, if you must eat it at all.  Read labels, learn which funny words on them are other names for sugar and keep a journal of everything you eat.  Get a better idea of how much you are eating and decide what moderation means for you and adjust accordingly.

Read more about insulin resistance and how it might cause heart disease and cancer here.