Monday 01.19.15
Complete as many rounds as possible in 10 minutes of:
10 deadlifts, 40-60 lbs
20 butterfly sit-ups
10 deadlifts, 40-60 lbs
20 butterfly sit-ups
Post rounds completed to comments.
90 DAY CHALLENGE X: DAY 8
Vi-shake
no caffeine
THIS WEEK’S ADDED CHALLENGE: no soda
I forgot to post the challenge for this week on Friday!! Sorry!! Here it is:
THIS WEEK’S ADDED CHALLENGE: no soda
“We all know that drinking soda isn’t good for us. We know that it
would be better for our health if instead we drank [insert pretty much
any other beverage choice here]. But there’s just something
about soda that keeps drawing us back. Whether you call it “soda,”
“pop,” “soda pop,” “Coke,” or something else entirely, it’s a good idea
to stop drinking it once and for all. Here’s why:
Financial Reasons to Stop Drinking Soda
If saving money motivates you to kick a bad habit, here are the top three financial reasons to quit drinking soda.
1. The out of pocket cost of drinking pop adds up.
The average American drinks 216 liters
(that’s 7304 ounces, or about 365 20-ounce bottles) a year. If you
purchased your soda only at a vending machine, that’s about $550/ year.
If, instead, you put this into a retirement account for 30 years at a 7%
interest rate compounded annually, you’d have about $60,000. Even if
you buy your soda at the grocery store for 40 cents a can, that’s still
$243 per year and over $26,000 over 30 years.
(that’s 7304 ounces, or about 365 20-ounce bottles) a year. If you
purchased your soda only at a vending machine, that’s about $550/ year.
If, instead, you put this into a retirement account for 30 years at a 7%
interest rate compounded annually, you’d have about $60,000. Even if
you buy your soda at the grocery store for 40 cents a can, that’s still
$243 per year and over $26,000 over 30 years.
2. You’ll make poorer financial decisions by drinking diet soda.
A research study
looking at decision making after drinking soda found that “The
sugar-free soda drinkers were more likely to choose the immediate
reward, even though it was less money and not the best overall decision.
“
looking at decision making after drinking soda found that “The
sugar-free soda drinkers were more likely to choose the immediate
reward, even though it was less money and not the best overall decision.
“
3. The long term health consequences lead to high medical expenses.
I’ve listed numerous health reasons to not drink soda pop below — if
you have even one of these health problems because of (or it’s
exacerbated by) drinking soda, your long-term medical costs will
skyrocket.
you have even one of these health problems because of (or it’s
exacerbated by) drinking soda, your long-term medical costs will
skyrocket.
Health Reasons to Stop Drinking Soda
Here are just a few of the scientifically researched reasons to kick the habit.
4. Soda increases your blood pressure.
A March 2011 study links soda consumption to higher blood pressure.
5. Soda destroys your teeth.
In
case your dentist hadn’t told you, between the sugar and the acidity,
pop is terrible for your teeth. It erodes your tooth enamel!
case your dentist hadn’t told you, between the sugar and the acidity,
pop is terrible for your teeth. It erodes your tooth enamel!
6. It contains an ingredient banned in over 100 countries.
About
10% of soda flavors contain BVO, or brominated vegetable oil, which is
banned by the World Health organization and 100 countries.
10% of soda flavors contain BVO, or brominated vegetable oil, which is
banned by the World Health organization and 100 countries.
7. It makes you fat.
Calories from drinks including soda make up over 20% of the total
daily calories consumed by Americans, according to a 2004 article in the
American Journal of Preventive Medicine (as cited by WebMD).
daily calories consumed by Americans, according to a 2004 article in the
American Journal of Preventive Medicine (as cited by WebMD).
8. It may lead to diabetes.
Non-diet soft drinks contribute to the onset of type 2 diabetes.
Even if you drink diet, you may not be in the clear (see the study
published by the American Heart Association discussed below).
Even if you drink diet, you may not be in the clear (see the study
published by the American Heart Association discussed below).
9. It may lead to heart disease.
According to a study published by the American Heart Association,
“Drinking as little as one can of soda a day — regular or diet — is
associated with a 48% increased risk of metabolic syndrome, a key
predecessor of heart disease and diabetes.”
“Drinking as little as one can of soda a day — regular or diet — is
associated with a 48% increased risk of metabolic syndrome, a key
predecessor of heart disease and diabetes.”
10. Soda consumption is linked to osteoporosis.
Soda
drinking has been associated with lower bone mineral density in women
and children. The phosphorus content of colas triggers calcium loss
leading to osteoporosis.
drinking has been associated with lower bone mineral density in women
and children. The phosphorus content of colas triggers calcium loss
leading to osteoporosis.
11. Drinking cola can increase your risk of kidney stones.
A
study published in Epidemiology found that “Drinking 2 or more colas
per day was associated with increased risk of chronic kidney disease.”
study published in Epidemiology found that “Drinking 2 or more colas
per day was associated with increased risk of chronic kidney disease.”
12. Soda can cause heartburn.
It shouldn’t surprise you that highly acidic sodas can lead to heartburn.
13. It’s linked with liver problems.
A study found that people with liver problems are also more likely to drink soda.
14. Your soda likely either contains aspartame or high fructose corn syrup.
If you drink diet soda, your pop has some sort of artificial
sweetener. If you drink full-calorie soda, chances are it has high
fructose corn syrup. There are long debates about these ingredients and
studies are not entirely conclusive, but both ingredients are artificial
and are likely not good for you.
sweetener. If you drink full-calorie soda, chances are it has high
fructose corn syrup. There are long debates about these ingredients and
studies are not entirely conclusive, but both ingredients are artificial
and are likely not good for you.
Environmental Reasons to Stop Drinking Soda
Recycling your pop can or bottle isn’t enough to prevent harm to the
environment, as soda destroys the planet in numerous other ways.
environment, as soda destroys the planet in numerous other ways.
15. It can take up to 132 gallons of water to produce a 2-liter bottle of soda.
The
132 gallon/2-liter bottle figure includes the water it takes to grow
ingredients, and according to a Wall Street Journal article,
Coke says that it takes about 1 gallon to make a 2-liter bottle.
Chances are the number is somewhere in between. Either way, that’s a lot
of water.
132 gallon/2-liter bottle figure includes the water it takes to grow
ingredients, and according to a Wall Street Journal article,
Coke says that it takes about 1 gallon to make a 2-liter bottle.
Chances are the number is somewhere in between. Either way, that’s a lot
of water.
16. That water has to come from somewhere.
Since
a Coca-Cola plant was opened in northern India, the water levels have
fallen 18 feet in the surrounding area, and the plant was blamed for it.
a Coca-Cola plant was opened in northern India, the water levels have
fallen 18 feet in the surrounding area, and the plant was blamed for it.
17. And the ingredients in the soda have to go somewhere.
According to a German report,
the artificial ingredients in soda don’t get fully removed by sewage
treatment facilities, and those ingredients may end up downstream and
even in our drinking water.
the artificial ingredients in soda don’t get fully removed by sewage
treatment facilities, and those ingredients may end up downstream and
even in our drinking water.
18. Be it glass, aluminum, or plastic, all bottles have their environmental costs.
Glass bottles, even if reused, take a lot more fuel to transport.
Aluminum cans are only partially recycled, and the mining of aluminum
has horrific environmental consequences. And just like bottled water, plastic bottled soda requires an enormous amount of oil to produce.
Aluminum cans are only partially recycled, and the mining of aluminum
has horrific environmental consequences. And just like bottled water, plastic bottled soda requires an enormous amount of oil to produce.
19. Transportation of soda pop requires a lot of fuel.
Exact figures about how much fuel it takes to transport soda are not
evident — but that soda has to get from the factory to the store to your
house somehow. And that requires a lot of fuel.
evident — but that soda has to get from the factory to the store to your
house somehow. And that requires a lot of fuel.
Don’t
count yourselves out my soda lovin’ Mamas! You can do this and you will
get HUGE rewards by making this change! Just one soda a day equals 20
lbs of fat a year!…..And, I heard the
nutritionist for the Dallas Cowboys Cheerleaders tell them that
carbonation causes cellulite!! AHHH!! I am not saying that is
true….but just the thought is reason enough for me right there!! The
less soda you drink, the less you will crave it. I can attest to that!
70# DL
8 rounds & 2 DL
7 complete, 10 dead lifts, 5 sit ups
40 # on dead lifts
7 reds plus 10 DL and 10 bsu on 8th Rd.
20lb weights
Arms crossed
6 rounds
80# deadlifts
Finished last situp on buzzer
Trying to get faster on bfsu
10 weeks pp
No idea when timer stopped but did 5 rounds plus dl when I noticed. Subbed leg raises for my separated abs but still not finding a helpful spot.
Hi Kristin- if you still have separated abdominals, you should not be doing leg raises. You need to only do exercises that draw your abdominals in towards your back, like planks. I have a list of ab subs for diastasis on the right side bar.
I found this website helpful for how to correctly identify diastasis recti and how to correct it. She provides thorough explanation and advice.
http://www.pregnancyexercise.co.nz/diastasis-recti-exercises-exercises-to-heal-your-mummy-tummy/
6 rds
30# DL (heaviest I have)
8 + 22 rounds
50# DL
🙂
6 rounds plus 10 DL and 5 BFSU. 80# DL.
6 + 1 round of deadlifts.
20lb deadlifts bc my SI joint is healing
8 + 10 DL
55#
I liked that one!
Followed up with some pull up practice 🙂
7 rounds with 65#
Ran 4.5 miles after
8 rounds plus 19 sit-ups 70#
40lb DL
8 rounds 10:24
8 rounds
60# deadlift
8rd50# + 10 dl
7 rounds with 60 # dl.
7 rounds plus 10 DL and 17 BFSU. Finished last 3 after timer. 50# DL
8 rounds plus 10 dl and 10 bfsu 60#
9 rounds but I misread and did 10 sit ups each round not 20
Also, 65 lbs for the deadlift.
9 plus deadlifts
60 lbs
5 mile run
8 rounds
45 # dl
Lower weight than normal. Took my time.
5 rounds 60#
8 rounds plus deadlifts on next round
20 pounds
Hopefully next week I'll be back on track and start the week on Monday instead of Tuesday. School holidays and snow days have thrown me off.
5 rounds with 40# DL
9 rounds plus dl and 7 sit ups
40 lbs
7 rds + dl and 5 abs. Subbed leg lifts for bfsu bc I did 100 of those yesterday. 45# do.
8 rounds
35 lb kettlebell for DL
10 butterfly SU
10 regular
8 full rounds +10 deadlifts.
6 rounds (65#) deadlifts
6 rounds + 3 DL (finished the remaining 7 after buzzer)
60# DL
7 rounds + DL and 10 bfsu
40#DL
7 rounds, 40# dl