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Sugar Shakedown Week 5 - Alcohol

Posted: March 10, 2018
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Work hard, play hard…does that mean alcohol too? You’ve been successful thus far, and as we head into the final 2 weeks of the Sugar Shakedown you’ll be giving up alcohol. Yes…you read that correctly! DO IT and finish strong! You’ll be glad you did!

Want to know how booze can wreak havoc on your fitness regimen? Read on, ladies.


Do you celebrate a long week with a workout and a drink? Your recovery from hard workouts (i.e. EVERYday at Farmgirlfit 😘) is slowed by consuming alcohol. All those Squats, Pull-Ups, Snatches, etc. in The Grind drain your glycogen stores (AKA carbs stored in your liver and muscles that are used for energy), which leaves your muscles in need of repair. When you drink alcohol, even 8 hours after a workout, you are stalling this repair process by displacing carbohydrates and leaving your glycogen stores up to 50% lower than normal. If you want your workouts to yield results and be as effective as possible, ditch the drinks! Choose nutrient dense, whole foods instead to fuel your post-workout recovery and you’ll stay feeling strong and mighty as you conquer all that The Grind throws your way!

When booze is in your system, your body prioritizes metabolizing the alcohol over burning fat and carbs for fuel. Alcohol also increases the levels of the stress hormone, cortisol, which then encourages fat storage, primarily in your belly. No thanks. 🙅‍♀️ Celebrate your hard work and sweat equity with hugs, high-fives and a new headband instead of sucking down a cocktail, beer, or mimosa {yes, post-Grind brunch mimosas also count as booze}; your body will thank you!

Alcohol also irritates your stomach lining, which can reduce your capacity to absorb nutrients. This is the reason you have an upset stomach after a few too many. Not to mention that booze makes you pee, making you more dehydrated than when you started. And by the way, you can't rehydrate with a dehydrating drink like beer {no matter how "light"} or a margarita.


Alcohol also impairs muscle recovery and performance by sabotaging your sleep. Researchers have found that alcohol decreases sleep duration and increases wakefulness along with decreasing sleep time by more than 30 minutes over the entire night.  We all know sleep is a precious commodity...ain't nobody got time for that!


We recognize that alcohol is involved in most social events. Focus instead on the people surrounding you, your cute outfit, and how much better you will feel in the morning. Make yourself the designated driver so that you aren't even tempted! If you feel like you need a cup in your hand, fizzy water with lemon or lime (or both) is a great substitute.

Parting Thoughts: 💭

For these final 2 weeks of the Sugar Shakedown, your challenge is to give up alcohol. Completely. After the 2 weeks are up, if you choose to consume alcohol, use the following guidelines to minimize the negative effects of doing so:

  • Know what 1 drink is and ONLY have 1:
    • Wine: 5 oz.
    • Beer: 12 oz.
    • Hard liquor: 1 ½ oz.
  • Avoid sugary mixers, sodas, and energy drinks (Red Bull, I see you).
  • Avoid drinking late at night and after a workout.
  • Do not skip meals to drink.
  • Eat the healthiest food options.
  • DRINK WATER, 1-for-1!

You can do this for two measly weeks. Want to know more? Check out THIS ARTICLE from the American Heart Association.

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