I have an addiction to confess. When I am in Costco and see the flat of flavored Soda Water for $7… Im like a fiend. I dont even make it out to the car before if pulled back the plastic covering, digging into it with vengeance like determination. I feel fulfilled when I have the weight of the full can in my hand, bubbles sparkling out of the top. I can take a whole can down in one go…. Well, chances are that if you are just like me. Soda Water has exploded in popularity in the last few years so Im going to dig into why it is , and if the naysayers are correct.. could it really be bad for me?
Dasani, LaCroix, Kirkland, San Pelegrino.. These names are becoming as prolific in the Soda Biz as Coca-Cola has been for the last 100 years. In fact, the major brands of Sugar Sweetened beverages like Coca-Cola have bought up all the water company brands and are now dumping a ton into marketing this new addiction we have.
Soda Water, as a thing, has been around for quite some time, but not like we see it now. A study I saw on the internet says that Americans will buy over 300 Million Gallons of Soda Water this year. This still pales in comparison to the 12.3 BILLION Gallons of actual Sugar laden Soda beverages that are consumed! So why is this addiction to the non-sugar version so good? Well it has to do with the science of our senses.
We touch, smell, taste, and hear the good when we drink soda water. In particular, it is the carbonation in the soda water that excites our pain receptors in the mouth, that makes drinking the stuff so refreshing. In the same way that your mouth responds when you accidentally put too much Sirracha on your burrito, you have a physiological reaction. Carbonation provides a pleasurable ‘pain’ response that excites us. The Soda Water brands have found that the combination of subtle flavoring (cause Americans cant drink JUST Water) and the Carbonation are a slam dunk in profits and pleasure for the consumer.
Is Soda Water Healthy?
Compared to its Sugar laden cousins like Coca-Cola and Mountain Dew, yes. The traditional sodas have upwards of 30g of suagr in each can so there really is no comparison to Soda Water. Zero Sugar, Zero Calories, and natural flavoring are certainly Marketing lingo that the brands use to differentiate themselves to the new consumer.
Carbonic Acid is corrosive to tooth enamel if you have bad oral hygiene. Carbonic acid is what gives the bubbles to Soda Water. BPA, the dreaded synthetic compound that is used in the production of plastics is also used to manufacture the cans that the soda comes in. Though both of these hazards are negligible , it proves that drinking purified water is really still the best option .
As far as Vices go, this one is not too damaging to your health. I hope that if there is a choice presented before you between Coca-Cola and La Croix Soda Water, you would choose the ladder. Controlling Blood Sugar should be a constant in our lives.
Im off now to go and pop a can open, revel in my pain receptors’ reaction to carbonation and crush a workout. I hop you do the same. Love you all,
Eric
Programming Notes 3/4-3/8 ** This is week 4 of the Strict Pull Up Exposure Cycle and Week 2 of working back into some sprint work. The Sprint work will extend to the 200m interval next week. I have some fun burners a the end of the week but Im leading off with a long aerobic piece on Monday to ease you into the week. Train smart, recover well.
3/4
Baseline:
3X
500m Row
12 Banded Monster Walk Left and Right
12 Banded Good Mornings
5 Burpee
Hamstring Primer:
3X8
-Romanian Deficit Deadlift
-Pendlay Row
*No more than 135/95
WOD:
5 Rounds for total Time,
1 Mile Assault Bike
15 Deadlift 205/155
25 Push ups
Rest 2 Mins Between Efforts.
-Compare to 12/31/18-
Cool Down:
1:00 Side plank
Banded Hamstring Stretch
3/5
Baseline:
Agility Warm Up @ 10m Each
High Knee Pull
Quad Pull
High Knees
Butt kickers
Marching High Kicks
Groiners
Straight leg shuffles
Fig 4 Drill
Lateral Shuffle
Carioca
Lateral Bounding
Sprint W/ Change of Direction
Sprint Primer:
Perform 2X 200m .
1- @ 70%
1-@ 80%
**Prior to 100m Intervals . Rest 5 mins before doing the sprints.
Sprint/Power:
Week 2**
4X 100m Sprints
-Rest 4;00 Between-
Strength:
EMOM 14
A- 14 Kettlebell Front Rack Bulgarian Split Squat
B- :30 Kneeling Up and Over Slam Balls
3/6
Baseline:
500m Run
50 High Knee Jump Rope
3X
10 Banded Pull Apart
10 banded Pass Thru
10 Banded Good Mornings
10 Side Plank Knee To Elbow (Each Side)
Gymnastic Strength:
(Week 4)**
3X
Max Strict Pull Up
-Followed Immediately by, -
1:00 Hollow Body Flutter Kicks
Conditioning :
For Time
1 Mile Run
200 Double Unders
10 X 5 Ring Row (or supine ring row w/ fat on box)
10 Push Up
15 Squat
Cool Down:
Lat Band Stretch
Bully Stretch
Scapula Distraction Stretch
3/7
Baseline:
4X
5 Divebomber Push Ups
10 Jump Lunge (pause :01 between each rep)
5 Strict Toes to Bar
-Then,-
4X
20 Lateral Hops over Dumbbells
18 Dumbbell Plank Rows
16 Alternating Strict Dumbbell Press
Shoulder Primer:
W/ Light Dumbbells 5-15#
20 Reverse Flys
20 Bent Scare Crows
20 See-Saw Press
20 Front Raises
20 Lateral Raises
WOD;
AMRAP 3
24 box Jump Overs 24/20
18/16 Cal Row
Max Shoulder to Overhead 115/75
-Rest 3 mins-
AMRAP 3
21 Box Jump Overs 24/20
15/12 Cal Row
Max Shoulder To Overhead 135/95
-Rest 3 mins-
AMRAP 3
18 Box Jump Overs 24/20
12/10 Cal Row
Max Shoulder to Overhead 155/105
-Rest 3 mins-
AMRAP 3
16 Box Jump Overs 24/20
10/8 Cal Row
Max Shoulder to Overhead 185/115
Cool Down:
Roll Out Teres
Roll Out Upper Back
3/8
Baseline:
4X :30
-Jumping Jacks
-Single Arm/ Single Leg Plank Reaches
-Trunk Rotations
-Cherry Pickers
-Ice Skaters
Muscle Up Complex:5 Rounds
Not For Time
:20 Ring Support Top
:20 Ring Support Bottom
10 Low Ring Transitions
5 Hip To Ring Pull Ups (on High Rings)
Conditioning:
AMRAP 15
*Ascending Bar Muscle up and Overs
1X Muscle Up and Over Bar
10X Dumbbell Snatch 70/50
3X Shuttle Sprint @ 50’ &100’ Marks
*Bar Muscle up and over. Add a Rep Each round.
The muscle up and over; begin one one side of pull up bar///end on the other side.
