What you Don’t know about Aspartame aka sugar-free
Asparatame is the most common sweetener used in today’s drinks and foods. It is also by far, the most DANGEROUS substance on the market that is added to foods.
Reported by the FDA, aspartame accounts for over 75% of the adverse reactions to food additives. These reactions are serious including seizures and death.
Aspartame also causes: Headaches/migranines, dizziness, seizures, nausea, numbness, muscle spasms, WEIGHT GAIN, rashes, depression, fatigue, irritability, tachycardia, insomnia, vision problems, hearing loss, heart palpitations, breathing difficulties, anxiety attacks, slurred speech, loss of taste, tinnitus, vertigo, memory loss, and joint pain and more seriously: brain tumors, multiple sclerosis, epilepsy, chronic fatigue syndrome, parkinson’s disease, alzheimer’s, mental retardation, lymphoma, birth defects, fibromyalgia, and diabetes.
How do they Cause Damage?
Aspartate and glutamate act as neurotransmitters in the brain that helps transfer info from neuron to neuron. Too much aspartate or glutamate in the brain kills certain neurons by allowing too much calcium into the cells. Because of this, tons of free radicals have been made, which kill the cells. The neural cell damage are referred to as “excitotoxins.” They “excite” the neural cells to death.
Aspartic acid is an amino acid. This raises the blood plasma level of aspartate and glutamate by incredible amounts and leads to a high level of those neurotransmitters in certain areas of the brain.
The blood brain barrier (protects the brain from toxins including asparatate and glutamate)
1) is not fully developed during childhood
2) does not fully protect all areas of the brain
3) is damaged by numerous chronic and acute conditions
4) allows seepage of excess glutamate and aspartate into the brain even when intact.
These toxins in excess will slowly DESTROY neurons, which in turn contribute to choronic illnesses as mentioned above.
Methanol=poison=10% of Aspartame
Methanol/wood alcohol is a deadly poison. The absorption of methanol into the body is sped up considerably when free methanol is ingested which is when aspartame is heated above 86 degree F. For example, jello.
This is just a breif summary of a few of the side effects of diet sodas/drinks/ sugar free foods.
Top 10 At Home or Travel Workouts! -What to do when your trainer is away
10 of my Favorite workouts to do at home or on the road. 
***Keep in mind you must always warm up and hydrate appropriately. Feel free to mix and match or add some cardio before or after to make for a much more intense workout! OR remember you can always modify a move or lessen the volume (no excuses not to try!) These workouts are meant to be an ALL OUT effort. If you take breaks or go too slow then you will not reap the full benefits!
1. For Time:
- 100 Push ups
- 100 Sit ups
- 100 Air Squats
- 100 Supermans (back extentions)
2.Burpee Ladder
- Start timer and on the first minute you do 1 burpee, rest until minute 2, then do 2 burpees, rest until minute 3 and do 3 burpees, continue to do this until you can not do anymore burpees without running out of time.
- If you fall short of 16 you must do either wall sits or bear crawls for the amount of time you fell short. (ex. if you got 12 rounds you have 4 minutes to do wall sits or bear crawls or both!)
Beat Trainer Lindsey : 16 rounds
3. The Fives
- 5 push ups
- 5 squats
- 5 sit ups
- x 20 rounds for time
4. 3 rounds for time
- Run/walk 1/2 mile then 50 air squats
5. Tabata Push ups, sit ups, air squats, burpees, bench dips and double unders ( or single jumps)
- Tabata=20 seconds of work (-as many reps as you can do in that 20 sec) and then rest for 10 seconds and repeat t 8 rounds) Should take 4 minutes for each exercise. 10 seconds of rest gets very short so be prompt on your time
6. 10-9-8-7-6-5-4-3-2-1 sets of:
- sit-ups and a 100 meter sprint between each set.
7. Run/walk 1 mile, lunging 30 steps every 1 minute.
8. 10 rounds for time.
- Handstand 30 seconds and 20 air squats, 20 flutter kicks (4 count=1)
9. 100 burpees for time
10. Body weight Filthy 50- this one is a killer!!
- sit ups
- push ups
- burpees
- air squats
- bench dips (find a chair or box)
- jumping jax
- plank walks
- double unders (or singles)
- HSPU (handstand push up or to modify put your knees on a box/bed and lean over so your head faces the ground and push up from there)
- Flutter kicks (4 count=1)
Update after Neurologist
I left Dr. Arnaldo Isa’s (Neurologist) feeling confused yet positive. He said that there is not severe enough damage to need surgery. He recommends taking it very easy until I finish my steroids and hopefully they will lessen the swelling enough so I can get full feeling back in my legs and less nerve pain. He said a lot of the pain/numbness is due to inflammation.
I am happy to know that I can only get better from here if I take the right steps. He recommends physical therapy and chiropractic for at least 4 weeks and see how I improve from there. Unfortunately, crossfit is not in my near future. I will be taking things very slow for a long time. The reason I left confused was because the Dr. didn’t really give me any kind of time frame. He didn’t seem to know? I guess you cant expect them to know everything?
I am getting my MRI report on Monday from Dr. Weber (orthopedic sports doc) who will probably be able to give me more information about “do’s and don’t’s” of working out and a estimated time frame away from lifting (crossing my fingers!!)
I am hoping to be back at work by the end of next week with the help of a back brace and pain meds. I am a much happier camper today 
Thank you God for the little windows of hope!
Here is what happened for those wondering…
“The person who risks nothing, does nothing, has nothing, is nothing, and becomes nothing. He may avoid suffering and sorrow, but he simply cannot learn and feel and change and grow and love and live.”
I re-injured my back 2 nights ago during the “air squats” (a natural body movement that involves NO weight) of “angie”. I felt a “snap” in my lower back and it immediately took me to the ground. Luckily I had a lot of friends around who were able to create a stretcher and get me home. (Thanks everyone at evolution!)
The doctor cleared me to do body weight exercises so that is what I was doing. I listened to the doctor advice and have not lifted any weights over 10lbs for months. I wasn’t seeing much improvement but continued to be patient. He also told me to do some trial and error considering everyone’s herniated discs affect them differently. It is not like a broken bone where you cant use it. You can use your back with this injury (if its mild) but you have to find out what works and doesn’t work for you. This can lead to injury. Unfortunately, a herniated disc is a life long injury that can calm down if taken care of properly but it is not uncommon for someone to re-injure themselves.
It was not Crossfit’s fault and could have happened anywhere. From all of the blogs and research I have done on this injury, more herniated/bulging disc happen to people who are out of shape or overweight when they lean down to pick up kids, gardening, carrying boxes, etc. than in any other sport including Crossfit.
I get my MRI today, x-rays yesterday were fine, and will be seeing a neurologist, spine doc, physical therapist and chiro in the next couple weeks. I am on steroids and pain killers that barley get me through the day but I know its only a matter of time before it gets better. I will stay positive I am out of work for at least 1-2 weeks and then will be re-evaluated.
My symptoms:
-extreme pain in lower back especially if I stand (with the help of my wonderful boyfriend) the pain raidiates
-numbness down both legs and toes but mainly left, especially if I sit in a chair (like at the doc’s office, you would think they would have more comfortable chairs!)
-shooting pain in glutes
-meds are making me nauseous but decreasing the pain which lets me lay in different positions which is nice for a change.
Stay tuned for improvements and doctors opinions! Thanks for reading
Tena Gash’s 1st Clean & Press!
Tena has been a client of mine for 10 weeks now. Through her dedication, never missed sessions, and STRICT Paleo eating she has seen many pounds shed and over 5% body fat loss! I decided to advance her to a power lifting exercise and was sure she was going to succeed. With 60 lbs on the bar Tena cleaned the bar up with no problem and pressed it over her head like it was feathers with perfect form! I can not wait to see where our journey leads us 
Congrats Tena, you are doing great and are by far one of my most dedicated clients!
FAQ’s about Vibram FiveFinger Shoes
I finally joined the “webbed-feet” club! 
Are Vibram’s only for runners?
-No. Vibram’s are for any type of person who lives an active lifestyle. They can be used for runners, lifters, crossfitters, the water sport athlete or just for anyone who wants a pair of funny-lookin shoes to wear around.
They are designed to help correct imbalances in people that have been created because they walk/run too much on their heals. This can be a cause of wearing shoes with too much support/cushion, flat feet, habitual heal striking, etc. The Vibram’s force a person to run more on the ball/toe of their feet which can have an end result of less injury, back, hip, and joint pain and help improve your balance, agility and proprioception.
How long will it take to adjust to Five Fingers?
-It depends on the person. If you are someone who trains or walks barefoot or if you use shoes that have minimal support then it should take less time to adapt. If this does not apply to you then it may take a lot longer for your feet, joints, ligaments and muscles to adjust.
Am I going to experience pain with FiveFingers?
-It is not uncommon for people to have discomfort when they first switch over. You may experience some muscle soreness in your feet, shins and calves. It is OK to have minor discomfort, this means that you are most likely using muscles you wouldn’t normally use training in other shoes. Although, if pain persists discontinue use.
If I am new to working out all together should I purchase FiveFingers?
-Yes. If you do not normally train then your muscles are not adapted to anything. At this point, you will correct any imbalances before they start. You will experience soreness no matter what shoe you wear so you might as well start with something that will benefit you long term! I suggest having more than one pair of shoes because you should switch back and forth for at least the first month to adjust your lower body to all different kinds of shoes. My best advice is to start SLOW. Too many people jump the gun on working out and are looking for a “quick fix” and they end up getting burnt out or getting hurt. No matter what shoe you end up with, start SLOW.
What is the easiest way to transition without experiencing too much discomfort if any?
-I recommend only using them for part of your workout/run. If you are used to working out 4x/wk then only use them 2 of those days and possibly cut your workout in half or switch your shoes halfway through. Everyone’s experience is going to be different but whatever you do, DO NOT start off to strong. Pick your light workout days to begin.
For some 4-6 weeks is sufficient with consistent and proper training to fully adjust to your new “feet-gloves”. The key is taking progressive steps. If you are someone who wears super comfy, cushioned shoes including higher end stability or motion-control shoes like Asics Evolution or Kayano, Brooks Beast, Addiction or Adrenaline, Saucony MC Stabil or Omni, Nike Stasis, or New Balance 1122s—it would be wise to drop down into a less rigid shoe before increasing your time in FiveFingers. Of course, you can always walk around in them to speed up the adaptation process.
If I am serious about Crossfit do I NEED a pair of Vibrams? 
-No and Yes. If you are really into Crossfit then learning how to train barefoot or in Vibrams will only increase your performance. There has been many studies done on the benefits of barefoot training and how some of the fastest sprint and endurance athletes in the world train barefoot or with Five Fingers. It will only add to another crazy variable to the WOD!
How much do they cost?
I got the new 2010 Vibram’s for about $90 at the store. The KSO’s are the other kind I would recommend. They are the #1 seller. You can find discounts and variety online.
THANK YOU Gina and James Gibson (former clients who I graduated to crossfit) for gifting me these funky, bright, goofy-looking shoes! I miss you guys terribly but hope you are enjoying crossfit as much as I do! <3
What is a herniated disc? aka My injury
Scientific answer: Herniation of the nucleus pulposus (HNP) occurs when the nucleus pulposus (gel-like
substance) breaks through the anulus fibrosus (tire-like structure) of an intervertebral disc (spinal shock absorber).
Answer for Dummies: Basically, if you think about a jelly filled donnut (that you should not be eating!)
anuls= donnut
nucleus pulpos= jelly
Therefore; when you herniate a disc there has been some sort of abrupt action to create the jelly to sqoosh out of the donnut and press on a nerve to create pain. Depending on how far the jelly has come out and how it hits the nerve depends on how bad the pain is.
Pain usually radiates down one leg, glutes and of course in your lower back.
How to treat it?
Depending on the doctor you talk to and if the pain has you to the point where you can not walk, work or sleep then surgery is recommended. If you have not reached that point yet usually a more conservative approach is sufficient such as; physical therapy, stretching, core strengthening exercises, icing/heating, massage therapy, acupuncture (which I am too scared to try) and rest.
Every case is different but if you are doing all of the above then it is time to ease your way back into exercise.
DON’T'S until you are having almost no pain: Lumbar load (squats, lunges, power lifting, etc), plyos ( jumps, agility, jump rope, etc) extreme flextion of the spine, (extension is ok but may hurt), impact.
DO’S: Upper body, non impact, body weight exercises, core,swimming, controlled machines -boring!
My Injry:
Herniation of Lumbar disc 4 & 5 during a 2 rep max out at 235# (pr-which I got booya!-hey if you are going to go down at least it is with a personal record!) My doctors have told me anywhere from 6 weeks to a year before I can start getting back into crossfit. Honestly, I don’t think they know so I am going to listen to my body and hope for the prior! It has already been over 4 months and I have not lifted anything above 35# (which was after 12 weeks of rest). I am concentrating on the things I mentioned earlier and am seeing improvements. It is a slow process but I am optimistic and hope to be competing again next year!
If you have any questions about this injury or any advice to help Personal Trainer Lindsey Love Gallucci please send them my way! Thanks to everyone thus far for their support I have had a lot of success stories sent my way and hope they keep coming because it is what helps me get through this “down time”
9 Benefits of Fish Oils
Here is a list of 9 benefits from taking Fish Oil (sometimes referred to as Omega-3’s):
1. Reduces Inflammation-Omega 3 fatty acids regulate your bodys inflammation cycle which in return can reduce pain that it caused by inflammation (any condition ending in “itis”-like tendonitis most commonly found in athletes). If you think about it, if you reduce inflammation then you will appear leaner;) I personally know quite a few people who swear that the only reason their joint pain has gone away or reduced is because they either started taking fish oil or they upped their dose. Use the fish oil calculator to help determine how much fish oil you should be taking daily. Figure it out and start TODAY!
**Fitness Expert Lindsey Love Gallucci takes roughly 10g/day of Carlesons lemon flavored fish oil in liquid form. Capsels also available.
2.Supports Better Brain Function (including ADD and ADHD) and Long-term Cognitive Health-Omega 3 improves memory, recall, reasoning and focus.
****FACT: The human brain is comprised of 60% fats, and approximately half of that fat is DHA omega 3.
The brain, referred to as our master organ is made up of a tremendous amount of fat by weight. Did you know thist? And a significant portion of this fat is the omega 3 fatty acid known as DHA (docosahexaenoic acid).
This means that our brain is primarily run by fats and if you don’t have enough it wont run properly. In easier terms for you car lovers, if your car doesn’t have fuel it wont run right? True. Well, your brain without its fuel (fat) will stop running as well but it will have a much longer, more painful, suffering process before it stops running, aka diseases.
3.Prevention from Stroke and Heart Attack
4.Reduction of Colon, Breast and Prostate Cancer
5. Reduces morning muscle stiffness
6.Enhances Skin and Hair Care-by keeping your skin smooth, soft and more vibrant. Acne is a form of inflammation and fish oil reduces inflammation so can help cure acne. Omega 3 has hair growing properties and will also help keep your hair silky, shinny and strong.
7.May help reduce PMS symptom
8.Ability to Improve Vision
9.Helps Prevent Pregnancy Deficiencies and Delivery Complications- such as low birth weight. It will help reduce allergy in the newborns, help in brain development and reduce risk of post partum depression.
*****Omega-3 deficiency now ranks among these leading causes of death:
1. Tobacco smoking (436,000 to 500,000 deaths)
2. High Blood Pressure / Hypertension (372,000 to 414,000 deaths)
3. Obesity (188,000 to 237,000 deaths)
4. Lack of Physical Inactivity (164,000 to 222,000 death)
5. High Blood Sugar (163,000 to 217,000 deaths)
6. High Cholesterol, LDL (94,000 to 124,000 deaths)
7. High Salt Intake (97,000 to 107,000 deaths)
Source http://www.nutraingredients-usa.com/Research/Omega-3-deficiency-causes-96-000-US-deaths-per-year-say-researchers
Qualified for 2010 Crossfit Regionals!
Here is a brief conclusion from the Crossfit Florida Sectional Qualifier where I placed 14th out of 86 females-top 15 go to Regionals.
The competition was a 2 day event. 2 WOD’s on each day. 
1st WOD
4 Rounds of 2 minute intervals, no rest.
-Sprint 150m
-5 Rolling Burpees aka “man on fire” -these were BRUTAL!
-53lb Kettle bell swing (as many times as you can in the remainder of the time)
WOD 2
As many reps as you can in 3 minutes of all of the following then add up total score
-box jumps-I killed this one:)
-pull ups-not so much on this one
-thrusters (83#)
DAY2: Starting an hour earlier and there was a time change so really we were waking up in the 4’s to get ready for this crazy day that will say it all…
WOD 3
-Max Clean and Jerk
I ended up with 145#-not bad for a screwed up back
WOD 4
-Row 1500m
-Run 400 meters with a 35#ish sandbag on your back
- 2000m trail run ( I didn’t know there was hills in Florida until I ran this trail)
DONE!
Britt, Leo, Andrey and I at awards ceremony
I ended up in 14th place over all and top 15 go to Crossfit Regionals May 29-30 in Jax to compete for the next level.
I was happy with my finish eventhough I was near the end because I had a back injury that happened 4 weeks prior to competition and I was not working out at all. In fact bending over to tie my shoes was a chore. I did not think I was going to compete but that thursday night I decided I am going to take some (or A LOT) of IBPROF and see what happens. I have been training for over a year for this competition and I was not ready to give up without a fight. Needless to say I was in some serious pain with a few tears but not enough to stop me. I had NO idea if I was going to make it or not because I was sitting in the 14th or 15th spot the entire weekend. A little too close for comfort but hey I’ll take it. So a special thanks goes to my coach Leo and Monique for helping me make it even with an injury!
Here are some of the rankings of some pretty bad ass chicks that I admire greatly and feel honored to compete against!
Melissa Kiel #1
Christina Ruggerio #3 AFTER the competition of course 
Rachel Reichert #2 & Wendy Shafranski #5
Brittani Russel # 12
Britt #-My FAVORITE training partner!! So glad that we both made it and can compete together:)
Oh and of course I can’t forget a shout out to Andrey Subbotin and Casey Jenks. Andrey qualified at 13th place out of 150 guys! He also trains at CrossfitEvolution. My lovely boyfriend Casey, who encouraged me to the fullest and also finished strong with PR’s but unfortunately did not qualify.
Audrey whipped
Casey Jerking 245#
CrossfitEvolution has one of the most if not the most athletes from one gym who qualified to go to Regionals from what I call the most competitive state.
