Water Consumption is so important, to keep our bodies as healthy as possible. This brief video below explains why it is so important!

4-5 Rounds

20 Squat Jumps

15 Pulsing Push Ups

20 Straight Leg Deadlifts

15 Bent Over Rows

​1 minute Plank

​   Studies and surveys have found that the major food and beverage sources of added sugars for Americans, whether they’re aware of it or not, are:

• regular soft drinks/sodas, and sports drinks
• candy
• desserts or snacks, including cakes, cookies, pies and cobblers
• like sweet rolls, pastries and doughnuts
• sweetened teas and fruit drinks, such as iced tea, fruit punch, etc.
• dairy desserts, including ice cream

These sources of sugar might seem pretty obvious, but they aren’t the only foods responsible for world’s increased sugar consumption. Added sugars are found in thousands of common food and beverages found in most grocery stores, including “natural” and organic foods sold at health food stores. Most research suggests that for both genders and nearly all age groups, a combination of sugary non-alcoholic beverages (e.g., soft drinks and fruit-flavored drinks) and processed grain products (e.g., sweet bakery products) are where the highest percentage of hidden sugars are found. 
Here are 10 of the most common “healthy” foods that actually have lots of sugar hiding in them: 

• Cereals, including hot cereals like flavored oatmeal
• Packaged breads, including “whole grain” kinds
• Snack or granola bars
• “Lower calorie” drinks, including coffees, energy drinks, blended juices and teas
• Protein bars and meal replacements
• Sweetened yogurts and other dairy products (like flavored kefir, frozen yogurt, etc.)
• Frozen waffles or pancakes
• Bottled sauces, dressings, Condiments and marinades (like tomato sauce, ketchup, relish or teriyaki, for example)
• Dried fruit and other fruit snacks
• Restaurant Foods, where sugar is used in sauces, various desserts and dressings for extra flavor

Source: ​https://draxe.com/nutrition/hidden-sugar-foods/

Every Minute On the Minute

10 Minute Minimum

10 (ea Leg) Walking Lunges

10 (ea Arm) Planking Rows

10 KettleBell Deadlifts

10 Push Ups

Let us know how many minutes you lasted!!

HAPPY FRIDAY!!

3-5 Rounds

15 Walking Lunges (ea Leg)

20 Jump Squats

10 Alt V ups
​
10 Walkouts

20 DB Front Raises

15 Strict Push Ups

4-7-8 Breathing

Do this breathing exercise 2 times daily, for 4 breathing cycles. This will have a dramatic effect, not only on your mental health, but it has also been shown to improve vagal tone. 

Inhale for 4 seconds

Hold for 7 seconds

Exhale with your belly for 8 seconds


Let us know if this helps!