What Happens in Your Body Within 1 Hour of Ingesting Soda

According to the Nutrition Research Center, this is what happens to your body within 1 hour of drinking a can of soda:

-10 minutes: 10 teaspoons of sugar hit your system, which is 100 percent of your recommended daily intake. You'd normally vomit from such an intake, but the phosphoric acid cuts the flavor.

-20 minutes: Your blood sugar skyrockets. Your liver attempts to maximize insulin production in order to turn high levels of sugar into fat.

-40 minutes: As your body finishes absorbing the caffeine, your pupils dilate, your blood pressure rises, and your liver pumps more sugar into the bloodstream. Adenosine receptors in your brain are blocked preventing you from feeling how tired you may actually be.

-45 minutes: Your body increases dopamine production, causing you to feel pleasure and adding to the addictiveness of the beverage. This physical neuro response works the same way as it would if we were consuming heroin.

>60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, which boosts your metabolism a bit further. High doses of sugar and artificial sweeteners compound this effect, increasing the urinary excretion of calcium. The caffeine’s diuretic properties come into play. (You have to GO!) Your body will eliminate the bonded calcium, magnesium and zinc that was otherwise heading to your bones. And you will also flush out the sodium, electrolytes and water. Your body has eliminated the water that was in the soda. And in the process it was infused with nutrients and minerals your body would have otherwise used to hydrate your system or build body cells, bones, teeth.

-60 minutes: The sugar crash begins. You may become irritable and/or sluggish. You start feeling like crap. Time to grab another?

-Courtesy of Peaceful Parenting

What Motivates You?

Me on vacation.....I was just getting around to doing some burpees... can you hand me a beer?!

I would love to say I have an abundance of intrinsic motivation- 30 day Paleo Challenge? No sweat. Working out every day in my garage? Done.


Unfortunately that's just not me. It took me a looooong time to come to terms with that. I would make these lofty goals for myself and then beat myself up when I quit or didn't achieve the desired outcome.  What I learned is that goals need to be 

Realistic

Achievable

and

Realistic

I know. I said that twice. Realistically are you going to work out every day on your vacation? 
Realistically, are you going to go to bed at 8pm 7 days a week? Come on people! 
It's one thing to live a healthy lifestyle, but there has to be some balance in it all too.


That was a really roundabout way of getting to my point- I have embarked on (another) 28 Day Paleo-ish Challenge. I like it for a few reasons:
1. There is a cheat meal once a week
2. I have to show my food log to my fellow O'Dark 30 Team Members every week
3. There is money involved


Challenges are best when done with friends like these:

Ladies of ODark 30!

Read about the details on Coach Jessica's blog. And hey, you can get your own challenge together with some friends- and throw some money in the pot- it makes all the difference!

Sugar Addict No More!

Ok, so I didn't realize how completely addicted I was to sugar until the past few days um, ok, a month.
This summer has been really stressful for a few reasons. Here are two of them:

I have been coaching more classes and absolutely loving it, but I haven't exactly been taking good care of ME. A brownie here, some ice cream there, and before you know it- BAM! Full on addict.


Last week we had nothing sweet in the house and I was seriously feinding like some kind of drug addict! I almost called my neighbor during the kids' naptime to see if she had anything chocolate in her house- WTF?!!

International Man of Mystery

My husband, if you recall, is doing his 24 Day Challenge and crushing it! He looks and feels amazing- but that's another story. He is on the 2nd phase of the Challenge and is taking his MNS3 packets (follow the link to read more about it). I decided to steal some...

This is good stuff. I took it last year and had major fat loss, but decided to give it a break for a while- which you should do with supplements from time to time. Anyway, I decided to get some good core nutrition in my body and see what happens.


It's been 4 days now on the MNS3 and I just realized I haven't touched sugar in 4 days! Not even a craving!!


This stuff WORKS. I had forgotten how amazing I feel when I'm taking it- more energy, no sugar or carb cravings, and (fingers crossed) hopefully fat loss.


As for Tommy, he said he hasn't felt this good since he went on a Pop Tart fast in his early 20s-(you think I'm kidding)

If you are interested in MNS3 or the 24 Day Challenge, let me know!

It'll kick start your life!

Om, Baby

Tonight I went to yoga. I LOVE my yoga practice, but it's gone by the wayside for, oh about 3 months. Yoga makes me feel grounded. It is meditative. I always feel like a sponge that has been wrung out- allowing fresh blood and oxygen to seep back into my body. Someone once said that yoga is like a massage on the inside. I like that!


My favorite form of yoga is Ashtanga, and my favorite Ashtanga teacher is Matt Borer over at Austin Kula Yoga. Matt is a calming presence, not annoyingly full of himself like some yoga teachers, but also funny and playful. You should check him out...


But back to me :)
Tonight I was able to calm my brain a little. Get outside my head. Concentrate on my breathing and alignment. No thinking about making dinner, laundry, emails, or my unfinished to-do list.  At the end of the 90 minute class, I felt like I had been exorcised- all my crabbiness and irritation left- and I feel so much lighter and peaceful.


In the day-to-day chaos that is Life, I need to remember to take some time to check-in with my body, my mind, and my well-being. It will make all the difference! 


A peaceful Mama makes for a peaceful Household (I made that up)

Food Logs = Big Success!

Last week was the start of July programs and I am challenging everyone to begin Food Logging. For the next few days, write down everything you eat. That's the first step. You have to see where you've been so you know where you're going!


Food Logging is an amazingly effective way to get results- whether you are looking to lose weight or gain more energy- let me see what you are eating! We'll get you on the right track.

New Location!

Good job Ladies!

Starting this Thursday June 10, we will be meeting at Barton Hills Elementary (map) at the same time- 6:30-7:30 pm. 

Also, our FREE Saturday Bootcamp will begin an hour earlier at 8am at Ramsey Park (map). It's getting hot very early these days!!

Take advantage of my introductory pricing for a few more weeks: 10 classes for $100.  As of July 1, the prices will go up slightly. 

If you have any questions, please email me at KatGrosshaupt@me.com

Hope to see you out there!

What Goes on at These Bootcamps?!

"What exactly goes on at Bootcamp?"

"Will it be too hard for me?"

These are common questions that I get, so I'm gonna break down a typical bootcamp class!

A Bootcamp class consists of a few smaller WODs- don't be fooled, though, we are constantly moving! I had been doing Indoor Crossfit workouts for a year before I attended my first bootcamp. I thought I was in great shape- Bootcamp kicked my butt!! I was gasping for air in the first 5 minutes!

One of the best things about our workouts is that it can be scaled to any ability. Here is an example of a WOD we did on Tuesday:

20 Kettlebell swings

10 Lunge jumps

5 Pushups

3 rounds

For the beginner athlete, you can swing a light kettlebell or even a dumbell. For the more advanced athlete, go heavy! The pushups can be on the knees for the beginner, on the toes for more advanced. The workout is timed, so you are only competing against the clock!

After that, we did some ab work with medicine balls:

3-tap toss to Partner...10 each side

Around-the-Worlds....20 each

2 rounds

Finally, we finished by doing a few box jumps (or step-ups).

Look like fun? Come try a FREE class. I'd love to have you!

Tues/Thurs. 6:30-7:30pm

West Enfield Park

Gettin' it Done!

Can you believe it's June 1??!!

It's time to get in gear for summer!  These ladies are gettin' it done...and their hard work is already paying off.

Carli: "I ran 4 miles the other day for the first time in years!"

Emily: "My husband says he can already see muscles that were in hiding!"

Dana: "I enjoy coming to class- it's really fun!"

Come join us on Tues./Thurs at West Enfield Park at 6:30pm

Take advantage of my summertime special: 10 classes for $100.....what a deal!

What Should I Eat?! Getting Started

Browsing the Nutrtition section of your local bookstore can be a real nightmare. There are literally hundreds of books out there about what to eat (or not eat). There are so many schools of thought as to diet and exercise. It's hard to know what works and how to incorporate it into our lives.

Most people hear the word "diet" and immediately get anxious.

What do I have to give up?

What weird things do I have to eat?

Will I be hungry all the time?

Will I have to make separate meals for my family?

I'm here to tell you that it can all be done quite easily. It does take a little planning, a little patience, and some trust!

My family and I follow a Paleo-ish diet. What does that entail?

Here's the shortened version: Eat Meat, veggies, fruit, good fats (avacado,nuts, coconut oil/milk, etc.)

Avoid: Grains, dairy, legumes, sugar, and processed/fake foods

Yes, it was hard at first! I used to LOVE cheese. And bagels. And tortillas. And sugar!

Do I completely avoid all these things all the time? NO!!

Do I avoid these things about 90% of the time? Yes.

I urge you to try this out for a month. See how you feel. Maybe this way of eating is for you. Maybe it isn't. But I tell you what happened to me...

After a month of eliminating dairy and grains, that heartburn-y, gass-y, bloated feeling I thought was just a normal part of my life- was gone. The constipation I thought was normal- was gone. The weight I'd been holding on to- GONE!

I will be posting recipe ideas to help you get started. And it is a little tricky at first, but it does get better. And pretty soon, like my husband said after his Chimichanga at Maudie's last night:

"Screw this. It makes my body hurt too much to eat like this! It's not worth it..."

Here are a few websites to get you started:

Robb Wolf

Primal Eating Modern Table

Mark's Daily Apple

Remember: Baby steps! We all have to start somewhere...

Have a great weekend :)

Get Your Sweat On!!

FitLife Bootcamp is in full swing!

Come out tomorrow to West Enfield Park to try out my Women's Only Bootcamp....

New time: 6:30 - 7:30pm

Days: Tue/Thurs

Bring a towel, water, and a friend if you want! The first class is always FREE and we have a lot of fun :)

Saturday morning Bootcamp will continue through (at least) June 26 at Ramsey Park....9am!

Contact me for more info: KatGrosshaupt@me.com

FitLife Challenge Begins!

This weekend we had 8 people come out to Ramsey Park for our FitLife Kickoff. It was a lot of fun!

Join us next Saturday May 15 at 9am for a FREE Bootcamp class.

My Women's Only Bootcamp will begin this week on Tue/Thurs. at West Enfield Park 6pm.

Contact me at KatGrosshaupt@me.com if you'd like to come!