A New Year, New Challenges

This year we're going to present you with two challenges every month, one physical, one nutritional. The challenges are self monitored; we present them as a way to help you establish a goal, or to help you focus on an existing goal.

This physical challenge this month is Tabata.  The goal is to perform 4 Tabata workouts per week for the month of January, in addition to your normal exercise regimen. Tabata is an interval training program in which you perform 20 seconds of high intensity exercise with 10 seconds rest between each interval. 8 intervals is the standard. To find out more about Tabata click here. Tabata works best with full body movements such as thrusters, deadlift high pulls and burpees or cardio activities such as jumping rope or using an elliptical.  I suggest googling for more ideas. Tabata timers for your mobile device can be found in the App Store or Android Market.

The nutritional challenge for the month is to avoid all refined sugars.  According to Dr. Keith Block, an expert in integrated oncology, "Each time you consume refined sugars, you tell your body to create a burst of insulin to help metabolize that sugar in your body. Unstable insulin levels can cause problems like type 2 diabetes and even breast cancer. By cutting the refined sugar in your diet, you tell your body to slow the production of insulin to healthier levels,  What's more, less refined sugar often means less fat and calories for a healthier lifestyle." For tips on avoiding refined sugars click here.

Good luck!