What does Kevin King offer?

*Core Workouts

*Cosmetic

Workouts

*Weight Training

*Endurance

Training

*Executive

Workouts

*Bodybuilding

*Agility Training

*Encouragment

*Motivation

*Community

*Nutrition Tips

*Injury

Prevention

this issueWhat's Been happening P.1

Whole wheats P.2 lt vs. bryce P.3

fats P.4

03I S S U E

J u l y

2014

TheSHout

What's been happening?

Workouts are now 6 days a week! Monday, Tuesday, Wednesday, Thursday, Friday from 11:30-1:30 and Saturday from 1:30-3:30.

This way, we can make faster and greater progress. Also, people who were unable to come during the previous times will hopefully be able to attend.

Shoutouts to recent Kevin King frequenters Jacob and Joey Kahn, Julia Noble, Victoria Friend, Ben Lang, Matt Gold, Rohan Kher and Michael Galbato.

In addition to the newsletter, we have also been produc-ing workout montages. Sub-scribe to our Alpha Team youtube channel, The Shout (link in info section) Come to workouts for a chance to be featured.

TheSHout

2

Q: What's the hardest

workout you've done?

A: Intense core warmup

then running and aglilty

carrying poles on turf

-Rohan Kher

A: Resistance Running with

Kevin behind me

-Keshav Ummat

A: Sliding 45 lb plates

down the hall

-Michael galbato, ian

Mcpherson

A: 480 Goblet Squats

-bryce merrill

The Truth about

Whole Wheats

Doctors tell us to eat plenty of whole grains. Commer-cials advertise whole wheat products as healthy. Howev-er, research suggests other-wise.

Did you know “eating two slices of whole wheat bread can increase blood sugar more than 2 table spoons of sugar can?”

Dr. William Davis discov-ered through a series of clinical studies that “Whole wheat bread increases blood sugar to a higher level than sucrose”.

We are not advocating a gluten free diet. Anything in moderation is alright. We do strive to inform the public that, contrary to popular belief, by limiting wheat products you can improve your overall health in many ways. Check out William Davis’ book, “Wheat Belly” for more information.

Next time you can’t make it to Kevin’s but want a good workout, go for a hike.

NO EXCUSES TO

AVOID Fitness

Julia Noble recently hiked Ira Spring Trail, 7.6 mi. She describes the hike as grueling but worth it. The scen-ery was absoloutly stunning and Mason Lake at the end was pristine. She couldn’t wait to jump in.

TheSHout

3 Fitness

SHOUT

You’ve probably heard that to become professional at anything you must dedicate 10,000 hours to it. If this is the case, how can a multisport player be as good at one sport as someone who is able to dedicate all of his or her time to that one sport?

Bryce Merrill argues that a multisport player spends more time playing sports, allowing him or her to develop “athletic instincts.” For example, hand eye coordination transfers. He explains how defense especially is very similar for different sports. In both lacrosse and basketball it’s all about watching hips. As he shows LT his defense footwork, he reasons that he could probably make the varsity basketball team even though he has never played, because of athletic transfer.

LT believes otherwise. He calls a foul on Bryce’s footwork and says that Bryce does not understand basketball specific maneuvers the way a basketball player does. LT says he has more time to train for his one sport; it is impossible for someone to get the same amount of sport specific hours playing more than one sport. LT compares himself to Keshav. Keshav can slam dunk but hasn’t in a game whereas LT has. Keshav also dedicates a lot of time to tennis and LT implies that may be why.

Marcel Colvin jumps in to talk about the professional level. How many two-sport athletes do we see playing professionally? Next to none. Marcel says that at this level of play it’s whoever dedicates more time to a specific sport will succeed.

What do you think about this argument?

Workouts are now 6 days a week! Monday, Tuesday, Wednesday, Thursday, Friday from 11:30-1:30 and Saturday from 1:30-3:30.

This way, we can make faster and greater progress. Also, people who were unable to come during the previous times will hopefully be able to attend.

Shoutouts to recent Kevin King frequenters Jacob and Joey Kahn, Julia Noble, Victoria Friend, Ben Lang, Matt Gold, Rohan Kher and Michael Galbato.

In addition to the newsletter, we have also been produc-ing workout montages. Sub-scribe to our Alpha Team youtube channel, The Shout (link in info section) Come to workouts for a chance to be featured.

Joey Kahn, is a 7th grader at Overlake who started going

to workouts a couple of weeks

ago. He has come every day since,

despite soreness. His hard work has

paid off. Since coming to Kevin’s he’s cut 6 seconds off his swimming

time, 1/3 of a pool. An interview with

Joey is to come (see fb page.) Also,

shoutout to his brother, Jacob Kahn, who also

comes to workouts every day.

multisport vs. one sport: LT vs. Bryce

Fitness

SHOUT

w r i t t e n , d e s i g n e d a n d p u b l i s h e d

b y S a r a h N o b l e (13 )

THE SHOUT Issue 03 July2014

Fats: The good the bad &The ugly

sponsored byFats: Myth & Fact Sponsored by

Julia Noble recently hiked Ira Spring Trail, 7.6 mi. She describes the hike as grueling but worth it. The scen-ery was absoloutly stunning and Mason Lake at the end was pristine. She couldn’t wait to jump in.

Myth: All fats are equal—and equally bad for you.Fact: Trans fats and saturated fats are bad for you because they raise your cholesterol and increase your risk for heart disease. But monounsaturated fats and polyunsaturated fats are good for you, lowering cholesterol and reducing your risk of heart disease.

Myth: Fat-free means healthy.Fact: A “fat-free” label doesn’t mean you can eat all you want without consequences to your waistline. Many fat-free foods are high in sugar, refined carbohydrates, and calories.

Myth: Eating a low-fat diet is the key to weight loss.Fact: The obesity rates for Americans have doubled in the last 20 years, coinciding with the low-fat revolution. Cutting calories is the key to weight loss, and since fats are filling, they can help curb overeating.

Monounsaturated

Olive oilCanola oil

Sunflower oilPeanut oilSesame oilAvocados

OlivesNuts

Peanut butter

Good badpolyunsaturated

Soybean oilCorn oil

Safflower oilWalnuts

Sunflower, sesame, and pumpkin seeds

FlaxseedFatty fish Soymilk

Tofu

saturated

High-fat cuts of meat (beef, lamb, pork)

Chicken with the skinWhole-fat dairy prod-ucts (milk and cream)

ButterCheese

Ice creamLard

Ugly

Trans

Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza doughPackaged snack foods (crackers, microwave popcorn, chips)Stick margarineVegetable shorteningFried foods (French fries, fried chicken, chicken nuggets, breaded fish)Candy bars

(try to avoid) (try to limit)

works cited: http://www.help-guide.org/life/healthy_diet_fats.htm