LCF NEWSLETTER 10/28

Birthdays 

Katie 10/3

Marco 10/5

Lindsay 10/8

Parker Mc 10/8

James 10/ 12

Vivian 10/15

Andy MC 10/17

Bob 10/20

Erin 10/20

Amy 10/24

Blaine 10/27

Kayla 10/28

ANNUAL COSTUME WOD!

As always, we have a great member base who is always willing to show up and show out! We put on our spookiest and funniest costumes and worked out together! Sumo wrestlers to witches, super women to post WOD snacks (PB&J) we had it all. It was so much fun!

Speaking of snacks, Coach Kayla had given us some nutritional guidance for the upcoming candy consumption holiday along with some information about November which isn’t only Gratitude month, its also National Diabetes Awareness Month. Keep scrolling!

NUTRITION AND HALLOWEEN CANDY!

Spoiler alert, the “holidays” aren’t an excuse for us to eat like a trash panda! Now, they are cute and cuddly however, we as CrossFitters know better than getting caught up in the normal American tradition of overindulgence, RIGHT?!

Kayla is one of our Nutrition Coaches at LCF and she has been kind enough to write up a “Serving size” of information to help guide us through the processed sugar gauntlet that we are about to run through!

Hey, Coach Kayla here!

Spooky season is here and so is the candy! Halloween can be tricky when it comes to balancing good nutrition, but it doesn’t have to be all or nothing! Here is how you can approach this holiday:

1. Moderation is key. Enjoy your favorite candy but set limits. One piece is enough to enjoy
   that snickers or milky way.
2. Out of Sight out of mind. Put the candy away after Halloween, donate to your local church or school. Keep it out of sight so you aren’t constantly eyeballing the skittles on the counter.
3. Not all candy is created equal. Some are better than others. Dark chocolate offers
   antioxidants, nuts add a little fat for energy and some protein.
4. Plan ahead. A well-balanced meal ahead of time leaves little room for handfuls of candy.
   When you are full of nutritious food, those M&Ms look less tempting.
   If you must indulge, let me tell you about the work it takes to burn off those delicious treats.
   • This is based on 1 serving size-read Nutritional information!
     • Fun Size Snickers- 8-10 minutes of burpees for 1 piece.
     • Reese’s Peanut Butter Cups- 10 minutes of single unders for 1 piece
     • KitKat- 150 air squats to burn off 1 piece.
     • M&Ms – 10 minutes of running
     • Candy Corn (who eats candy corn?!) – 20 minutes of swimming.

Halloween is a fun holiday, and it comes with fun treats. While a little enjoyment is okay, do
you really want to put in the work to burn off a handful of candy? Think about it!

DIABETES AWARENESS MONTH _NOVEMBER

Hey, Coach Kayla here! Did you know that November is Diabetes awareness month? Diabetes
is a chronic disease that occurs when the pancreas does not produce enough insulin or cannot
use the insulin it produces effectively. There are two different types of Diabetes.

Type 1 is when the body does not produce any insulin. Typically diagnosed in early childhood.
This type of diabetes is not reversible.

Type 2 is when the body does not produce enough insulin or cannot effectively use the insulin it
produces. This is typically diagnosed in adulthood and can be reversed.
As you know, my life has been directly impacted by Type 1 Diabetes as my husband, Daniel,
was diagnosed at 11 years old. Everyday I watch him manage his diabetes from the moment he
wakes up to well into the night. It’s a quiet disease, its not perceivable, you would never know
that someone has it. But the life of someone with diabetes is a real challenge.

I’ve signed up for the 100-Mile Challenge for the Juvenile Diabetes Cure Alliance (JDCA)
because this cause is close to my heart. The JDCA advocates for substantial resources to be
directed toward Practical Cure research. The target of this advocacy includes major diabetes
charitable organizations and T1D research centers throughout the United States. In addition, the
JDCA works with and provides information to donors who want their contributions to support
T1D cure research and ensure that their gifts are being used solely for that purpose.

If you would like to donate, please do so here:
https://www.facebook.com/donate/1061537768573534/
Every bit helps towards the research and cure to for diabetes.

IF YOU WOULD LIKE TO WALK WITH ME DURING THE MONTH I WILL DO MY BEST TO ADD POST IN LCF FAM! I WOULD LOVE FOR YOU TO JOIN ME! THANKS!

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