The End of No Sugar November

No Sugar November 2019 ends on Sunday 11/24! If you had any cheat days, feel free to add on an extra day or two to make up for it. Also, you are more than welcome to continue to reduce the amount of added sugar in your diet for as long as you'd like, the longer you continue, the easier it will be to resist as your body and brain are no longer craving sugar.

To safely and slowly add some naturally occurring sugars (like fruit) and starches back into your diet, take care to consider portions and the timing of these foods.

Fruits should not be eaten alone if blood sugar regulation and cravings have been issues for you historically. Eat small portions of berries or half of a piece of fruit if you’re not a very active person, or larger portions if you are more active.

Starchy foods are best added back in on days when you are more active and specifically in the meal following your activity or workout. Keep portions of starchy foods to a minimum otherwise, and don’t allow them to monopolize your plate if weight loss maintenance is your goal.

If simply avoiding cravings is your goal and you feel okay/don’t have them when you add back in some starchy foods, then you can enjoy root vegetables and tubers like sweet potatoes and squash more frequently. Continue to avoid refined foods including bread, pasta, cereal and other products made from flours and purchased in packages – these are never the best options

Here are some sugar-free/low sugar Thanksgiving recipes!




**We will do the Tester WOD again on Monday, 11/25. If you cannot come that day, please make arrangements to make it up (you are free to make it up on Saturday 11/23)

**We will take measurements again beginning Monday. Please try to have them done by Friday at the latest!

Friday's Training:

"Singled Out"

3 Rounds:

1 Minute Wall Balls (20/14)

1 Minute Single Arm Dumbbell Snatches (50/35)

1 Minute Box Jumps (24/20)

1 Minute Single Arm Dumbbell Clean and Jerks (50/35)

1 Minute Calorie Row

1 Minute Rest

* In this "Fight Gone Bad" style workout, athletes will work for 5 minutes before resting for 1

* Looking for athletes to choose weights that allows them to complete around 15-20 reps at each station during the workout

* This works out to 75-100 reps each round