Miami Women-Only Fitness Bootcamp

been so happy to welcome a new year as we are right now. It’s been quite the roller coaster ride!

Here’s a toast….

May 2021 bring us more smiles and less tears,
more health and less COVID,
more gains and less injury,
more peace and less destruction,
more love and less hate.

Happy NEW YEAR everyone!

Shockingly, over 68% of barcoded food products sold in the US contain added sweeteners—even if they are labeled as “natural” or “healthy.”1

Just because you don’t see the word “sugar” on the ingredient list when scanning a nutrition label does not guarantee the item is sugar or sweetener-free.

Sugar goes by a slew of different names, making it easy for manufacturers to hide how much sugar is truly in a given product. A whopping 56 different names!

While some of these names are more obvious, like brown and cane sugar, others are trickier to spot, e.g., maltodextrin and dextrose…

The best way to ensure you’re not consuming excess added sugars is to get in the habit of scanning the ingredient list below before you throw the item in your cart. Keep in mind that ingredients are listed by quantity from high to low: the closer to the front of the list a form of sugar is, the more the product contains.

The Most Common Names for Sugar

(Excluding artificial sweeteners and sugar substitutes)

‍Basic Simple Sugars (monosaccharides and disaccharides):

1. Dextrose
2. Fructose
3. Galactose
4. Glucose
5. Lactose
6. Maltose
7. Sucrose

Solid or Granulated Sugars:

8. Beet sugar
9. Brown sugar
10. Cane juice crystals
11. Cane sugar
12. Castor sugar
13. Coconut sugar
14. Confectioner’s sugar (aka, powdered sugar)
15. Corn syrup solids
16. Crystalline fructose
17. Date sugar
18. Demerara sugar
19. Dextrin
20. Diastatic malt
21. Ethyl maltol
22. Florida crystals
23. Golden sugar
24. Glucose syrup solids
25. Grape sugar
26. Icing sugar
27. Maltodextrin
28. Muscovado sugar
29. Panela sugar
30. Raw sugar
31. Sugar (granulated or table)
32. Sucanat
33. Turbinado sugar
34. Yellow sugar

Liquid or Syrup Sugars:

35. Agave Nectar/Syrup
36. Barley malt
37. Blackstrap molasses
38. Brown rice syrup
39. Buttered sugar/buttercream
40. Caramel
41. Carob syrup
42. Corn syrup
43. Evaporated cane juice
44. Fruit juice
45. Fruit juice concentrate
46. Golden syrup
47. High-Fructose Corn Syrup (HFCS)
48. Honey
49. Invert sugar
50. Malt syrup
51. Maple syrup
52. Molasses
53. Rice syrup
54. Refiner’s syrup
55. Sorghum syrup
56. Treacle

*Note: If you spot any of these names listed on a label, keep in mind it’s not automatically a no-go. It’s the amount of sugar that counts! 

1. Popkin BM, Hawkes C. The sweetening of the global diet, particularly beverages: patterns, trends and policy responses for diabetes prevention. The lancet Diabetes & endocrinology. 2016;4(2):174-186. doi:10.1016/S2213-8587(15)00419-2.

to 2020, let’s look back and find all the positive things this past year has taught us.

These past few months have made up the strangest and scariest year ever, but like in every hardship, there is always something valuable to learn. And in learning, we become wiser and stronger!

Today, take a serious moment to reflect on what 2020 has taught you. Let’s move into 2021 with a grateful heart and hope that this new year will bring us more happiness.

My top 3 valuable lessons from 2020:
1. Value the present and be grateful in the moment – tomorrow is not guaranteed for anyone.
2. Healthy eating and regular exercise are not options, they are necessary. Self care is a priority!
3. Human beings are resilient and highly adaptable. Who knew life through ZOOM would save us!?

2020 has shown us that life is precious and valuable. Take care of your body, your mind and your loved ones! With each challenge, we are given the opportunity to learn and grow into more resilient and grateful human beings. For that, I am thankful and hopeful for a better future ahead.

From Monday, Dec 21 – Thursday Dec 24, get in the Christmas spirit with your holiday attire!

I can’t believe we’re almost at the end of 2020 ….what a year it has been! (I will save my end of the year rant for New Year’s Eve.) For now, I want to remind you all that we are mid-way through December… What does this mean for you?

1. There are only a few more days to contribute to our annual FOOD & TOY DRIVE! The food we collected for Thanksgiving will be distributed to those in need over the last 2 weeks of December. The last day to contribute with non-perishable food and/or a new, unwrapped toy is this Sunday, Dec 20, 2020. We will be delivering everything to the Miami Rescue Mission on Monday, Dec 21.

_________________________________________________________

2. For our PHOTOSHOOT CHALLENGERS, this is the final stretch! YAY! It’s been tough, but we are resilient! Please have your AFTER photos taken by Coach Lorraine before WEDNESDAY, DEC 16 if you want to be considered for the photoshoot.

_________________________________________________________

3. And finally, the fact that we are mid-way through December means it’s time to get closer to those goals!!!! If you are not working towards a specific goal, then it’s time to establish one or two! If you need help goal setting, please let us know! Goals are what motivate us to move through each and every day with passion, vigor and purpose. No matter how big or small, if you have something to aim for, life is that much better!