SET 1, REP 6
FEBRUARY 28, 2016
IGNITER
Changing lives, one burpee at a time.
Tip of the
Week:
Curb your
alcohol
consumption
THIS WEEK’S
FIT-SPIRATION:
Photo courtesy of the guardian.com
We’ve all been there…the
pounding headache, drymouth, achy-body feeling after a night of boozing. The good news for us
Igniters is that we have chosen to eliminate this problem from our
healthy lifestyle, and for good reason! A 2009 study found that people
who exercise drink as much, or even more than, people that don’t
exercise. Why is that? For one, we may be lulled into a false sense of
security about our superior health due to our ability to complete WOD
after WOD of burpees, weights, and the like. Unfortunately, its all fun and
games until someone gets hurt. The negative effect of alcohol on our
organs including the brain, liver and cardiovascular system is well
documented in research study after study. Alcohol use, both acute and
chronic, can have a detrimental effect on exercise performance capacity
and inhibit post workout recovery. Hard workouts drain your body of
carbs stored in the liver and muscles. The body prioritizes alcohol
metabolism over carbs and fats, breaking down amino acids and storing
them as fat, particularly in your thighs and glutes. Not to mention the
increase in cortisol levels, which can create belly fat. Alcohol inflames
the stomach lining which reduces the body’s capacity to absorb valuable
nutrients. It is also a diuretic, so forget about hitting any PR’s the day
after a bender, because even as little as a 2% dehydration can hinder your
performance. Don’t forget to account for all of the extra calories and
sugar that make most alcoholic drinks palatable, not to mention the little
voice telling you that going to Greektown Gyros for cheese fries at 3am is
a good idea. So the next time you’re at the bar with your friends ordering
round after round of margaritas, take a look at your goals, and ask
yourself, “Is it worth it?” before you belly up.
!
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“Alcohol is not the
answer. It just makes
you forget the
question.”
~Anonymous
IGNITE FITNESS
INFO AND
EVENTS:
Ignite 60 Fitness
Challenge:
Top 5 Point Totals
1. Tanya Chwojko (2 pts)
2. Vickie Soupos (2 pts)
3. Novella F.(1.75 pts)
4. Melpo A. (1.5 pts)
5. Charlie$ T. (1.5 pts)
SET 1, REP 6
IGNITE FUEL
Recipe of the week:
Savory Spiced
Nut and Seed
Mix
!
Ingredients:
• 1 1/2 cups raw nuts and seeds
(pictured: walnuts, peanuts,
pumpkin seeds, pecans)
• 1/4 cup unsweetened,
unsulfurated, shredded
coconut
• 1 egg white
• 1 teaspoon chili powder
• 1 teaspoon garlic powder
• 1 teaspoon mexican oregano
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon cumin
• 1/2 teaspoon coarse salt
A great snack any time of day!
Directions:
!
Preheat oven to 325. Beat the egg white in a small bowl until
slightly frothy. Place nuts, seeds and coconut in large bowl. Pour
egg white over nuts and toss to coat. Add spices and toss again to
coat evenly. Line a large sheet pan with parchment paper, and
spread nut mix in an even layer over parchment. Bake for about
15-20 minutes, turning pan and breaking up nuts about halfway
through.
!
!
IGNITER ON FIRE: VICKY SOUPOS
NOTHING STOPS THIS IGNITER FROM HITTING IT HARD IN THE GYM
This week’s ‘Igniter on Fire’ is Vicky Soupos. Vicky has been a
member of Ignite fitness for over a year. Over the past year,
Vicky has made great progress in her physical fitness, and has
met every strength challenge head on with a positive attitude.
Since beginning the Ignite 60 fitness challenge, Vicky has
consistently come to two, and sometimes three, classes a day.
Vicky works hard in the gym and is not afraid to test her limits.
She is a serious competitor, and is definitely a contender to watch
out for in the Ignite 60 Challenge. Keep up the good work!
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