The 4 Horsemen will usher in a new age of fitness. The traditional versions of Conquest, War, Famine and Death are represented in our focus on Goals, Competition, Nutrition and Metabolic-conditioning. We firmly believe that strength, power and fitness are best achieved by utilizing CrossFit methods and the 4 Horsemen of Lifts: Squats, Presses, Deadlifts and O-lifts.
Friday, December 18, 2009
Keep lean and mean over the holidays!
Workouts can now be found at:
or alternatively at
www.crossfit.com or www.crossfitfootball.com
Thursday, December 10, 2009
Monday, December 7, 2009
*Additional Note* - Winterlift is in Sarnia on February 13th, 2010 and Crossfit Sectionals are in Toronto March 20-21st, 2010. It's never too late to start preparing so get out and work hard!
Saturday, October 31, 2009
The truth is that people who offer great Crossfit or other services will do exceptionally well and people who offer mediocre crossfit will still do ok. The reason being is that even poorly executed crossfit programming and functional movements provide a better workout that 90% of the programs / globo gyms / personal trainers out there. The magic is in the movements, even when those movements are not done exactly as they should be. It seems wierd but it is the truth. There are 1000's of people a month becoming new crossfit trainers and opening up their own affliates who know nothing about how to train people. Some of these will do well as coaches and others not so well but hopefully they will be constantly learning how to be better coaches and that makes all the difference. All good coaches and trainers started off as amateurs before they became all-stars it just takes time. New unqualified trainers will unfortunately injure a client or two but this will hopefully remind them to keep improving their knowledge in exercise physiology, biomechanics, olympic lifting, etc. I have trained at a lot of bad crossfits, some get better everytime I go back and some don't. The only good thing is that eventually there will be 5-10 Crossfits in every big city and 2-4 in every small town and the crappy crossfits will all be weeded out.
Alec Hanson from Crossfit Costa Mesa says it best (CFJ article )- "A great trainer is someone who inspires those they train. They create new opportunities for their members. They push them and encourage them and are invested in their lives and their success. If they are bad trainers, their clients will either get hurt, hit plateaus or realize they don’t really know anything and leave."
For all new trainers I think it is important for them to stick with what they know and slowly expand their knowledge. People can get very fit doing 4rnds of 400m run, 50 air squats or 3rnds of 30 pushups, 50 situps. Sometimes less is more (effective and safe)! Use the tools you have and then build from there. As your clients grow so will their needs and your coaching will have to follow suit because if you can't keep up they will leave. If you can't do a clean and jerk or if you don't know the proper way to teach the movement then you can't expect your clients to perform them in the workout. When you have some idea of how the C&J goes you can put it into the programming at low weight for high reps and when you have a solid foundation of the C&J you can start to get your clients lifting heavy singles. (This is the same reason I don't teach people how to do backflips.)
So which is worse, doing crossfit.com by yourself (can't see form) at a Globo Gym or working out at a Crappy Crossfit (doing horrible programming)? The answer is different for everyone for me it's the crappy crossfit but for someone who doesn't know the movements correctly it is the globo gym. Either way both are better than the typical "back and bicept" day followed by 30 min of cardio when trying to get fit.
Keep functional, keep fit!
Trainers - Keep learning you never know enough and keep up to the needs of your clients or lose them!
Athletes - If you are not seeing results or you find yourself getting hurt/injured find a new trainer!
Monday, October 5, 2009
Friday, September 25, 2009
The following is a list of workouts that can be performed on the road, away from the gym. Look for pieces of the environment that can be used as equipment ie. benches (for box jumps), retaining walls (for box jumps), tree branches (for pullups), big stones (for "kettlebell" swings, press or thrusters) etc.
21-15-9 of Squats and Pushups rest 2-3 min and repeat as necessary.
Max rounds in 20 min of: 5 pushups, 10 situps, 15 squats
400m run x 4-6 (rest 2-5 min in between)
1 mile run, rest 5 min, 1 mile run
4 rnds for time of: 50 squats, 400m Run
3 rnds for time of: 20 burpees, 50 situps
100 pushups, 100 situps, 100 squats
5 rnds of: 15 clapping pushups, 25 hollow rock, 35 jumping squats
400m walking lunges
tabata (20s work, 10s rest) pushups, situps, burpees, squats
5 rnds of: 1 min Handstand, 10 pistols
10 rnds of: 100m sprint, 10 burpees, rest 1 min
3 rnds of: 200m run, 30 squats, 20m bear crawl, 10 burpees, 20m bear crawl
50-40-30-20-10 tuck jumps and situps/V-ups
21-15-9 Handstand pushups and pushups
3 rnds of: 20 squats, 15 burpee broad jumps, rest 2min
3 rnds of: 50 supermans, 50 situps
5 rnds of: 10 pushups, 10 jumps for height, 200 m sprint
5rnds of: 10 pushups, 10 broad jumps, 200m sprint
Practise your Gymnastics:
and all the one arm/leg and straddle/tuck variations
Go Bike riding!
Rings, or a jump rope are small enough to fit in your suitcase and will add even more variety to your workouts.
At the beginning of this month I had a chance to visit two kick ass crossfits - Crossfit Calgary and Crossfit Cowtown both located in Calgary NW and only minutes away from my sisters place. I was able to meet all time Crossfit great James "OPT" FitzGerald and join his morning class for a good butt kick. It is always great to train with great trainers, I always pick up some good tips on training and coaching. I spent most of my time in Calgary at the new Crossfit Cowtown box - owned by my friends Sean and Dani - Sean crushed me with a few killer WODs and we had a good time getting things ready for their grand opening on international bacon day. These new kids on the block are eager, ready and determined to make it big! Trainers with passion like this are hard to come by. I look forward to seeing where they are when I return next summer.
Monday, September 21, 2009
Monday, September 14, 2009
Join the fight now! Fight Gone Bad IV will go down on Saturday, September 26th at around 6pm in the 4Horsemen Garage. Come out, have fun and show your support for prostate cancer research and the Wounded Warrior project. There is still time sign up or to DONATE!
Sunday, August 30, 2009
Sunday, August 23, 2009
T-shirts are coming! The crest will be on the back, the front will have Conquest, Death, Famine and War around the collar. Does anyone want a saying on the back as well? Add your sayings to the comments section.
"the iron never lies"
"FIT AS F*CK!"
Saturday, August 15, 2009
Thursday, August 13, 2009
Monday, August 10, 2009
Tuesday, August 4, 2009
My favourite way to warm-up is as follows:
1.) 2 minutes skipping - singles (so easy to do, very little range of motion, very low effort but get the heart pumping)
2.) dynamic movement (arm and leg circles, toe touches etc. just get those limbs moving in a full range of motion)
3.) basic body movements (air squats, pushups, situps, pullups, back extensions - pretty basic stuff, nothing fancy but it warms up the muscles in a large range of motion)
4.) the sticking points. I only use static stretching on anything that is super tight - hips, and ankles are the big ones here. The preferred method to loosening up the hamstrings, glutes and quads and pretty much everything else is PNF. *Note* most static stretching should be done post-workout as it can have a detrimental effect on performance if done pre-workout (hips are usually only exception to the rule).
5.) If needed foam roller on the sore areas
6.) raise the heart rate a bit (all that stretching can lower the heart rate and you start to get cold, you should have a slight sweat on before you start the workout) I like to do skipping -Double Unders.
7.) Practise - go through any movements which you are unsure of or rusty that are in your workout. If it is a lift do reps with the bar and then 45%, 65%, 85%.
8.) Mentally focus on the task at hand - take a minute or two to rest and think about how you will complete the workout, close your eyes and image yourself doing each exercise to completion until you are finished
9.) Grab some water to rehydrate, and chalk up.
10.) Kick butt on the workout.
The training protocol for O-lifting can be found at 4 Horsemen Weightlifting Club (posted hopefully at 7pm the day before) so for all those interested in competing you can follow along. Each day there is an AM lift and a PM workout, you are expected to complete all the AM lifts and at least 3 out of 5 PM workouts, additionally you must take at least 1 full rest day (the other may be an active rest day). The AM lift classes will be from at 6:45 or 7:30am and the PM classes are the usual 2pm, 6pm and 7pm times. For those interested the Blue Mountain Open is Aug. 22nd in Collingwood - registration ends August 8th!
Thursday, July 23, 2009
Monday, July 6, 2009
Thursday, July 2, 2009
Thursday, June 18, 2009
Wednesday, June 17, 2009
Friday, June 5, 2009
Now, as I am a proud Canadian I thoroughly enjoy watching hockey with my buddies. With the end of the Stanley Cup playoffs nearing many of us will venture out to our local watering hole to catch the rest of this exciting series. It is important to remember that in our stupid western civilization dieting (or more appropriately eating healthy) among men especially is somewhat shunned and as to not look like a "pussy" one must conform to the norm. The best way for us "manly cheaters" to achieve this is to stick with the classic "wings and beer. Here is the cheaters guide to wings and beer at the pub: Sticking to a 4-5 block zone portion (probably 2-3x fat), you can eat 1pound (10-15 wings) with 2 pints of beer (not cider, which you shouldn't be drinking anyways - man up Nancy!). For the wings try to stay away from the sugar filled saucy ones - BBQ, Honey garlic and go with teriyaki, salt & Pepper or Hot. Mild and Medium sauces are for wussies and they are mainly ketchup based which means full of sugar. This is a solid cheat meal if you stick to the proportions as this is key - PROPORTIONS! Now this doesn't mean you should eat like this everyday but if you are going to cheat, do it wisely.
GO WINGS GO!
Note: If the game goes into OT you can have 5 more wings and another pint, just workout a little extra the next day.
Thursday, June 4, 2009
Today I managed to fit in a WOD at Crossfit Saskatoon. It was a 5x5 Thruster rest 3-5min and then work up to a max Turkish Get-up. It was a great experience, I love visiting all the different Crossfit affiliates they are always so welcoming. Crossfit Saskatoon is no exception to the rule, I was welcomed with open arms and got a great workout in. If you are in the area do drop by and check them out, the head trainer is Chad Benko a very knowledgeable and great guy.
Tuesday, June 2, 2009
Everyday we are inspired. Inspired by the people who train with us, from all over the country. Inspired by the exercises we train with. Inspired by the people who learn from us. Every day people are inspired by us. Inspired by our staff in the gym. Inspired by the art of training and service we provide. We select our programming carefully to inspire you. Come be inspired!
What inspires you to train and train hard? Tell us your inspirations.
Monday, June 1, 2009
The scalability of exercises is key when following a program not specifically tailored for one individual. It is exactly as it sounds - the scaling of an exercise to the abilities of that individual. It is a necessary part of any program involving complex movements over a full range of motion
"The question regularly arises as to the applicability of a regimen like CrossFit’s to older and deconditioned or detrained populations. The needs of an Olympic athlete and our grandparents differ by degree not kind. One is looking for functional dominance the other for functional competence. Competence and dominance manifest through identical physiological mechanisms. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. We get requests from athletes from every sport looking for a strength and conditioning program for their sport. Firemen, soccer players, triathletes, boxers, and surfers all want programs that conform to the specificity of their needs. While admitting that there are surely needs specific to any sport, the bulk of sport specific training has been ridiculously ineffective. The need for specificity is nearly completely met by regular practice and training within the sport not in the strength and conditioning environment. Our terrorist hunters, skiers, mountain bikers and housewives have found their best fitness from the same regimen."
Greg Glass - From the "What is Fitness" article, CFJ.
The general idea is to start with a light load and work on technique, once the technique is sound then and only then start increasing the (intensity) speed and load. Everyone has to master the basic movement patterns before they can increase the difficulty. We modify our workouts to fit the abilities of each individual trainee. Getting the most out of each client is the key to their success and by allowing them to achieve the highest output they are capable of by scaling the weights and exercises is only logical. Anyone can do "Crossfit" or any other strength and conditioning program provided you don't make them do more than they are capable of doing. If they can't run make them jog, if they can jog make them walk etc. If 200lbs is too much let them do 80#, if 80# is still to much scale them down to a PVC pipe or a weight they can handle. I put my mother through a workout with just a broom stick. Getting her to just practice doing deadlifts, press and overhead squats for 5-10 reps was a good start for someone who has not moved that way for years. It wasn't a huge task for her to complete but she felt it the next day and it was a great place to start. Now she has been doing it for a while and has better range of motion and flexibility throughout these movements, soon I will have her try it while holding soup cans. Once the basic movements are sound we can increase the load and eventually the intensity.
Below is a small list of subs. From hardest to easiest
Handstand Pushups - Handstand holds - declined pushups - pushups - inclined pushups - knee pushups.
Strict pullups - kipping pullups - jumping pullups - ring rows
GHD situps - V-ups - situps
Knees to elbows - knees to chest - knees to parallel
By decreasing the range of motion or by creating more favorable levers with our body we can simplify the exercise while still getting the desired muscular stimulus. Just start at a point where you are able to safely complete the movement and go up slowly from there. It's called scalability and it will eventually get you to where you want to be - the ability to do things unscaled.
Monday, May 25, 2009
Saturday, May 23, 2009
After round 1 it was neck and neck, but the second round seemed to be the deciding factor. There is nothing like a bit of competition to bring out the top performances.
Friday, May 8, 2009
Motivation is the key to success. Motivation is the drive that gets us from point A to point B. In “the garage” there are always many sources of motivation. The motivation of competition is extremely high. It is said that “men will die for points” and when your sport is fitness, trying harder only makes you fitter. Nobody likes to lose, but there are no losers in that everyone has improved there life with a high intensity workout using functional movements. Additionally, many of our athletes are motivated to beat their previous score/time/load at a certain workout, a personal competition. Others wish to finish in a certain time behind the top finisher, or finish without scaling down the exercises. These examples are all goal oriented motivators, however there are also social motivators when you come workout in “the garage”. The shouts from the crowd watching, cheering you on. The constant assurance from your coach that “you can do it! Only two more to go! Great, now finish that last rep!” will drive you to get it done. The motivation not to disappoint those around you, who are counting on you to finish is a powerful tool. The fear of failing the group will push many people to new heights. Additionally, many external motivators drive our athletes. The desire for mobility or increased range of motion. The need to lower bad cholesterol, lower body fat, lower blood pressure, lower resting heart rate and increase their metabolism, energy, and enjoyment of life. What are some other motivators that you have experience in your time with us?
I would personally like to thank all those who have recently motivated and cheered me on during my PR's in my last few workouts: Snatch (92 kg), "Elizabeth" (6:15), "Cindy" (22+ rnds), and "Grace" (2:53).
Wednesday, April 22, 2009
Monday, April 20, 2009
Friday, April 17, 2009
Thursday, April 16, 2009
Wednesday, April 8, 2009
Is this seriously the outcome of eating too much and sitting on your ass all day? I mean if all you had to do was eat a little less and walk around a bit more don't you think it would be alot easier to lose weight?? You hear it all the time in the media, " choose the low-fat option" or " 30 min of moderate exercise could burn up to -insert bullshit number here- calories, that's 1 pound of fat loss a week!" Blame it on the fat and laziness all you want but it's just not the case. If fat was making us fat and was the major player in disease how do you explain the traditional Inuit diet consisting of 70% fat with no obesity, diabetes, heart disease or any other diseases associated with the metabolic syndrome?http://discovermagazine.com/2004/oct/inuit-paradox
If energy in/energy out was all that mattered then why would someone like Robb Wolf suggest that without a proper diet you will not see changes in body composition from exercise. You will get fitter, but you will not see any change in body composition. He's not just throwing this out there either, he sees it in clients all the time. http://robbwolf.com/?p=34
Obesity is caused by excessive fat accumulation, agreed? What must be present to promote fat accumulation? Insulin! Insulin is a hormone secreted by the pancreas that lowers blood sugar and promotes fat accumulation in the adipose tissue. Without insulin you will not store fat long term! Carbohydrates are the main culprit in the secretion of insulin. Interesting how the obesity and type 2 diabetes epidemic can be traced back to the increase in sugar consumption?http://www.soilandhealth.org/02/0203CAT/020308a.yellowlees/iftl-fig4.jpg
The problem with eating a diet high in carbohydrates (especially refined) is the impact it has on insulin levels, and the impact insulin has on the mobilization/accumulation of fatty acids in and out of the adipose tissue as fuel. When insulin levels are elevated-either chronically or after a meal-we accumulate fat in our fat tissue. When insulin levels fall, we release fat from our fat tissue and use it as fuel.
The real trouble comes when trying to lose weight with insulin levels that are chronically elevated, a condition called hyperinsulinemia. Chronic hyperinsulinemia (elevated insulin in between meals, not just from a meal rich in carbs) causes the body to believe it has been fed. We believe we have just been fed glucose with the presence of insulin in the bloodstream. Insulin constantly primes the cells to burn glucose, and only glucose will satisfy that demand. Because of this "primed" state our cells are in for glucose as fuel, it is glucose we crave. In this state even if we eat protein or fat the hyperinsulinemia will work to store those nutrients as fat, and won't let them out. So have fun burning fat when you don't have access to it.
We eat because we are obese, we aren't obese because we eat. Whether insulin levels are chronically elevated or elevated from a meal high in carbohydrates (pasta, bread, cookies, cereal), promoting accumulation of fat is blocking an available metabolic fuel by storing it instead of using it. In between meals cells should predominantly run off fatty acids but high levels of insulin won't allow this. Blocking of this metabolic fuel from the cells causes us to expend less energy (sedentary behaviour) and increases our appetite to compensate. This is also a critical factor in women who have fertility issues. It's not the obesity causing it, its the lack of metabolic fuels to not only support cells in her body but in reproduction. The first thing they put her on? Glucophage, an insulin regulator.
The solution to all of this would seem to be a diet that regulates insulin in itself (low-carb). Problem is the public health recommendations are the total opposite. Most nutritionists recommend a diet that includes 120 to 130 grams of carbohydrates at minimum, because this is the amount of glucose the brain and central nervous system use to operate. The truth is the brain does not require this. Without carbohydrates in the diet the brain and central nervous system will run on ketone bodies; converted from dietary fat and from fatty acids released from the fat tissue; on glycerol, from the breakdown of triglycerides into free fatty acids; and on glucose, converted from protein in the diet. If carbohydrates were essential for life our existence would have been over along time ago.
Thursday, April 2, 2009
Getting a "quality" protein source at every meal is essential for optimal performance. This can be especially troubling if your following paleo guidelines. Without the cheese, milk and protein powder to fall back on your left with...well real food, meat, eggs & more meat!
It is actually not that hard to do if you put your mind to it. A dozen eggs at No Frills goes for $1.97, hard boil those and your set for some snacks. Also you need to keep your eyes out for deals on meat like I do. Whenever you walk into your grocery store grab the flyer and take a look through it, there is always some cut of meat going for cheap. No frills just had chicken breast on for $2.99 a pound! That's crazy! Also remember the more you buy the cheaper you will get it.
I always buy whole chickens from loblaw (usually no more then $11.00, 1.7kg) , cut it up, put it into a Tupperware container and feed off it when I need that quick meal.
Bottom line, don't get stuck with the same cuts of meat everytime you walk into the grocery store, expand your choices for your own sake and your wallets.
Keys to success
- look out for deals
- shop at more then one grocery store
- buy meat in bulk
- then cook that meat in bulk
- don't be a pussy
- stop eating the same boring meat over and over
- beans are not protein
*Note: this post was seriously rushed because Sean needed something new to read immediately
Tuesday, March 17, 2009
Monday, March 16, 2009
In our article "The Foundation" we outlined the foods that we try to avoid at all costs, one group being grains. Why would we do that? Aren't grains an excellent source of fiber, vitamins and minerals? NO, they are not! They aren't even on the same playing field when compared to fruits & vegetables. But the lack of nutrients is the least of our worries when we think about grains. The real problem with grains is their ability to promote chronic high levels of insulin and insulin resistance (hyperinsulinemia); and their toxic/irritant effects on the body.
What was that about insulin?
Grains for the most part are entirely carbohydrate, usually consumed in large quantities. Starch, the primary carbohydrate in grains,consists of a large number of glucose molecules joined together by glycosidic bonds. These bonds are easy broken upon digestion causing a significant insulin response in the body. Why is this bad? Because chronic spikes in insulin lead to the down-regulation of insulin receptors (found on every cell in the body). As these receptors become more resistance to insulin, the pancreas will need to secrete even more insulin to get the job done (hyperinsulinemia). Hyperinsulinemia has been linked to every disease associated with the Metabolic Syndrome, increasing your risk of diabetes, heart disease, cancer etc. It should be noted that the more refined the carbohydrate source the easier they are to digest=greater insulin response. Whole grains are also the problem because of the large quantities in which we consume them, also causing high levels of insulin.
Anti-nutrients are plant compounds that actually decrease the nutritional value of a plant food. One anti-nutrient in particular, Phytic Acid or "phytates" actually bind to metal ions (calcium, magnesium, zinc)from the plant source and rob your body of them as well!
Gluten, part of the lectin family, is a protein found in wheat and other grains. Gluten plays a significant role in the issues with grains by damaging and destroying the gastrointestinal tract. Microvilli are structures found in the small intestine which are covered with enzymes that aid in the digestive process and transport nutrients from food into the various tissues in the body. Celiac disease is an autoimmune disorder when all of the microvilli are completely destroyed, making it impossible to absorb fats, minerals and many vitamins into the body.
Of course everyone isn't going to be diagnosed with Celiac but all grain consumption has been shown to cause irritation (digestion, stomach aches, IBS). Lectins are found in many foods including legumes and eggs. But you would have to consume a large number of raw eggs for them to take any effect, as the lectins found in eggs are destroyed during cooking.
There seems to be this false idea that grains should play a major role in our diets, but that is just not the case. You can find more nutrients in fruits & vegetables without the side effects that grains give you. In paleolithic times we couldn't have possibly consumed these foods, you cannot just pick up wheat and eat it and for legumes to be edible they have to be cooked.
Don't believe me? I don't give a shit! Everyone I know who cuts these foods out of their diet feels, looks and performs better! It's up to you to try it out!
Wednesday, March 11, 2009
Yesterday, we threw up some huge weights in the garage. A ton of PRs were set, including a body weight Press (165#) by myself. But, the man of the hour was J-Rock or as we call him DEATH posting an enormous CFT (1RM - Back Squat, Standing Press, Deadlift total) of 1010, going over 400+ in both the Squat and Deadlift which is more than twice his body weight. For all those that came out and crushed it, thanks for the entertaining night. For all those that didn't come out, suck it up and get under the bar!
Tuesday, March 3, 2009
Friday, February 27, 2009
After finally getting the rings up I decided to put them to good use in a WOD. Today called for a Metcon of 10min of less so I did half "Nate".
AMRAP in 10 min of:
2 Muscle Up's
8 KB Swings (2 pood)
Managing 7 rounds + 2 MU's. Certainly not epic but my progress like everyone else in the gym is certainly coming along.
Props to Dani for the great picture taking!
Tuesday, February 24, 2009
Friday, February 20, 2009
Sugar is like crack! Plain and simple, when you're addicted to it you need it to function. As a recovering sugar junkie I know all about the sugar highs and lows. From the need to have a can of coke as soon as I got home to the mid-afternoon crash I experienced after I slammed down my carbo-loaded lunch. Like any good drug, after a hit of sugar (the pancreas releases the hormone insulin into your blood and) the brain releases "feel good" chemicals (increased serotonin levels = euphoria) into your blood stream, making that brownie taste even better. The problem is that eventually we build up a tolerance to this like every other drug as our body was designed to adapt to change to minimize deviations from homeostasis. What this means is that the can of coke you had isn't as sweet anymore and you need two cans to satisfy your sweet tooth. Your body beings to increase it's tolerance to insulin in the blood stream and it takes more and more sugar to hit the "high" and release those feel good chemicals, this high also starts to decrease in length. Before you know it you are just plowing through a bag of skittles and a Fruitopia just so you can make it to lunch. Your cells have actually become increasingly resistant to insulin and your blood sugar levels begin to elevate. This constant state of elevated blood sugar and insulin levels result in hyperinsulinism and is correlated to almost every disease you can think of (diabetes, cancer, heart disease, etc) and obesity. Now all those calories are floating around in your blood stream and the massive amount of insulin that goes along with it is telling your body to "store, store, store" it all as fat! The good news is that this sugar addiction can be cured. With a slow tapering of refined carbohydrate foods (sugars/grains) towards more natural sugar sources (vegetables/fruits/berries) you can start to get the situation under control. This is followed by monitoring not only the quality but more importantly the quantity of sugar you are ingesting everyday. I recommend "the Zone" diet for this sort of portion control but the easiest way is to just start eating natural foods mainly vegetables. The result is that by monitoring the type and amount of sugar (carbohydrates) you put into our body you can start to control the amount of insulin your pancreas releases. You will slowly decrease your cells insulin tolerance and get back to normal levels of function. You will begin to find out what it's like to not have 11pm sugar cravings and to be alert and not feel hungry throughout the day. You will have essentially kicked the sugar habit!