Category Archives: Nutrition

Macro Challenge!!!

This time of year is especially tough with all the parties and foods available. So with that being said we are putting together a challenge like we have never done before!

We are doing an IF IT FITS YOUR MACROS CHALLENGE (IIFYM)!

 

 

Here’s how it works:

Step 1-You will select a goal

-Lose Weight

-Maintain Weight

-Gain Weight

 

Step 2-Based on your goal you will be given a specific number of grams of protein, carbs, and fat to hit each day.

 

Step 3-Eat whatever foods you like but just make sure you hit your numbers.

And that’s how the challenge works!

Now with that said…

It is always best to choose lean meats, vegetables, fruits, and healthy starches and fats as often as you can.

However, you will not be docked any points if you decide to have that cookie at the holiday party as long as you hit your prescribed grams of protein, carbs, and fat.

 

 

What do I do if I don’t understand IIFYM?

This is totally understandable because it can be a confusing thing if you have never been taught. With a little bit of teaching and some effort on your part you will find that it’s not too hard at all!

 

IIFYM Seminar

Saturday, November 10th at 10am

You will learn how to calculate your macros

How to track your macros

Q&A for specific questions

To further help you, the first week of the challenge will be a trial week for you to figure out how to work the app and hit your macro numbers exactly!

 

Trial Week

November 12th-18th

 

Start Date

November 19th

 

End Date

December 22nd

 

Buy in

$10

 

Point System

1 Point for within 10g of Protein

1 Point for within 10g of Carbs

1 Point for within 5g of Fat

1 Point for a Any Workout

 

Prizes

Anyone who scores over a 124 will receive a Custom Challenge T-Shirt for their efforts!

 

For more details be sure to be at the seminar this Saturday!

Step 1-Discover the Whole30!

What is the Whole30?

Think of it as a short-term nutrition reset, designed to help you put an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system.

Whole30 Benefits 

We cannot possibly put enough emphasis on this simple fact—the next 30 days will change your life. It will change the way you think about food, it will change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. We know this because we did it, and tens of thousands of people have done it since, and it changed our lives (and their lives) in a very permanent fashion.

Results

More than 95% of participants lose weight and improve their body composition, without counting or restricting calories. Also commonly reported: consistently high energy levels, improved athletic performance, better sleep, improved focus and mental clarity, and a sunnier disposition.

 

 

This was all taken from Step 1 of the Whole 30 website.  And are the highlights of this article called Step 1-Discover The Whole30

I cannot stress enough how important it is to give this challenge all you got.  The relationship we have with food in America is a bad one. And to get on the right track you have to take a complete u-turn from what is normal.  

WE WILL EAT REAL FOOD

And that is the crux of this program.  It is what will get you exactly what it is you are looking for. Whether it be weight loss, improved performance, or elite health.

Will it be easy? No

Will you learn a lot? Yes

And most importantly you will begin to develop habits that will set your health and fitness apart from what is plaguing our culture and that is 70% of Americans are suffering from chronic disease.


Workout of the Day

AMRAP 12

30 Double Unders

30 Air Squats

30 Knees to Elbows

SLEEP and Recovery

On Monday we talked about Nutrition and getting the right foods, in the right amounts into our body to help us recover from tough workouts and the demands of life.

Today it’s about SLEEP for your recovery.

 

Why Sleep is important?

Here are10 reasons for sleep and the list could go on for quite some time.

  1. Lowers Blood Pressure and Cholesterol
  2. Reduces Stress
  3. Reduces Inflammation
  4. Improves Short Term and Long Term Memory
  5. Improves Weight Loss
  6. Musculoskeletal Growth and Repair
  7. Improves Mood
  8. Improves Endocrine Balance
  9. Improves Neurological Performance
  10. Improves Immune System Function

If you would like more science behind this or more information you can check the links at the end of this article and they will have more in-depth information about sleep. My focus here today is to give you an action plan of how you can start getting more sleep today!

 

How Much Do You Need?

Average Joe’s Between 7-8 Hours

Athlete’s and High Performers 8-10 Hours

-Require more sleep due to more physical stress or mental stress

 

Tiffany

 

What’s My Plan of Attack?

“if you fail to plan, you are planning to fail.”

-Benjamin Franklin

Just like with nutrition you have to have a plan in place with sleep to make it happen…then you have to stick to that plan.

SO HERE IS OUR ACTION PLAN:

Step 1-What time do you have to go to bed and wake up?

Lets say we have to be up by 6am so we have time to get the kids ready, get ready for work, prepare some breakfast, etc.

If we start with the bare minimum sleep needed then we would need to be asleep by 11pm and that would give us 7 hours of sleep.

Alright that’s the easy part.

Step 2-Sleep Needs Preparation.

If you life is a war zone before heading to bed, chances are you will not be able to fall right to sleep.

We want to begin getting ready for bed A FULL HOUR before we plan to be asleep.

So in our example above at 10pm (one hour before being asleep) we want:

To start turning off our Phones, Tablets, TVs and begin to lower the lighting to have a more relaxed environment.

Find something calming to do to fill in that dead space between work/life and sleep.

This could be things like enjoying a conversation with a family member, reading a book, prayer, or meditation. Customize this time to whatever it is that brings you back down and relaxes you before bed.

Lastly, leave the bedroom for sleep and sleep alone. Your bedroom should be dark (the darker the better), on the cooler side, and free of any distractions.

Sleep is an important function to our lives and if you can get on the right end of 7 hours you will be happier and healthier well into your 90s!

 

Sleeping for Performance

Sleep and Body Composition

The Definitive Guide to Sleep

4 Ways to Sleep Like A Champion


Workout of the Day

AMRAP 20

500m Row

15s L-Sit

10 Strict Pull Ups

Recovery Part 1-Nutrition

The CrossFit program is amazing and it requires a lot of your body. So recovery plays a big role in getting our body back to where it needs to be so we can train the next day and God willing for many years to come.

In this 3 part series on recovery we are going to cover the 3 most important ways to speed up recovery and keep us happy, healthy, and fit well into our 90s!

Tylor

First up in this series is…NUTRITION (No surprise huh?!)

The food that we eat can either build us up and closer to our goals or they tear us down and slow recovery.

Think of food as our building block for everything physical that we do here and in life.

So what do we do with nutrition to speed up recovery?

 

Step 1 we have to start getting the right foods on our plate.

 

Meats-fish, chicken, turkey, beef, etc

Vegetables-broccoli, asparagus, onions, tomatoes, spinach, kale, etc.

Fruits-apples, bananas, oranges, strawberries, blueberries, etc

Healthy Starches-sweet potato, brown rice, potato, roots, carrots, etc

Nuts and Seeds-almonds, cashews, walnuts, pecans, etc

 

What these foods do is provide your body with the proper micronutrients (vitamins and minerals) that produce enzymes, hormones, and much more for growth and development.

Without these micronutrients our cells and organs cannot operate at their fullest potential. And we need them operating to their fullest because each day our body gives it all it has through our work day, workouts, and time at home.

Greg D.

Step 2 we need to eat the right amount of food for our goals.

 

This can range greatly depending on what you want or need but here is a good way to look at it.

General Health and Fitness-Eye/Hand Method

Elite Fitness-Zone Diet, and Counting Your Macros comes in.

If you are here for your general fitness (which is 99% of us) then we can use the Eye/Hand Method to get us the right amount of food to fuel us through our day.

Everyone must eat

3 Meals Per Day

1 Palm of Protein

2 Handfuls Vegetables

1 Handful Fruit/Starch

1 Closed Fist Nuts or 1 Thumb Oil

If you are looking to dial it in more and increase recovery because you want to operate at your fullest each day or you want to be an elite athlete, then you are looking more down the road of Zone Diet or Count Your Macros.

Those two options dial everything in down to the exact gram of protein, carbohydrates, and fat that you need to get your body back to where you want it to be so you can bring everything you have to tomorrows workout, board meeting, and spending time with family and friends.

In part 2 we will be covering sleep as the next step to recovery. Sleep is an essential part of your recovery each day and many, many people across America and depriving themselves of this important part of life.


Workout of the Day

3-3-3-3-3

Shoulder Press

CrossFit Saved Takes on Spartan Race!

At the end of fitness in 100 words put out by CrossFit founder Greg Glassman he says, “Regularly play and learn new sports.”

Hannah

We spend anywhere between 3-6 hours a week building our fitness and one of the best things about doing that is you get to express that fitness in many different ways…

Playing with your kids

Going on hikes

Playing in recreational sporting leagues

Fighting sabretooth tigers

Etc.

With that being said we are going to take on the Socal Beast and Sprint weekend presented by Big Bear Lake on May 19 and 20th!

BEAST

Saturday, May 19th

12-14 Miles

30-35 Obstacles

 

SPRINT

Sunday, May 20th

3-5 Miles

20-23 Obstacles

 

If you are interested in getting signed up the sooner you sign up the cheaper it is for your registration.

Here is a link to check it all out!

https://www.spartan.com/en/race/detail/3456/overview

We will be doing the afternoon sessions!

We will also be doing some extra training on every other Saturday at 10am for those who will be doing the race!


Workout of the Day

Every Minute on the Minute X 14 Minutes

Even-15 DB Power Clean + Push Press

Odd-15 Calorie Row

Knowledge + Action = Results

Each and every one of us has a reason for why we come to CrossFit Saved each day…

Some its to lose weight, others to see how far you can take your body in performance, and probably most importantly, increase fitness so that we can be happy and healthy into our 90s.

Marie

In our quest to get the results that we want it is easy to find ourselves in a rut.

Here is the reason I think it happens and what you can do about it.

To reach a desired result you have to first have the knowledge of how to achieve that result and set realistic goals on how you are going to achieve it.

If it is too lose 20lbs…what diet am I going to follow? How many days a week am I going to train my body with exercise?

If you don’t have the right knowledge your answers to those questions will not lead you in the direction that you want to go.

So first and foremost having accurate knowledge is needed to get you to build the right action steps to get you your desired result.

Once you have the right information its now time to make a plan on how you are going to execute.

This is where the magic happens. This is where people lose 100lbs. this is where people make it passed the CrossFit Open and get invited to Regionals.

ACTION, EXECUTION, these are what get people what they want.

This is why we set goals. WE SET GOALS SO WE CAN TAKE ACTION!

Morgan

So as we head into the weekend stick to the plan YOU set.

The weekend is one of the toughest times for people when they are trying to achieve weight loss goals and performance goals.

It is too easy on the weekend to let every thing slip….to undue everything we just accomplished Monday through Friday.

If you planned for only one cheat meal during the weekend but have been having 3…ONLY HAVE ONE!

If your weight loss has slowed…TRY HAVING NO CHEAT MEALS THIS WEEKEND!

If you need help setting up a plan…Come talk to us. Its what we love to do. We love helping people become the best versions of themselves.

And a lot of times its just about getting the right knowledge into peoples hands so they can put together an action plan that will give them the results they have always wanted!

Have a great weekend!

Jonathan


Workout of the Day

Partner Workout

5 Rounds Each For Time

20/15 Calorie Bike

15 Russian Kettlebell Swings

30s Hollow Hold

Alternate Rounds

The CFS 2018 New Years Challenge

Welcome to the CFS 2018 New Year Challenge

Use this packet as a reference guide as well as a resource for some commonly asked questions! As always, feel free to email me at jonathan@crossfitsaved.com if you don’t find the answer to your questions here. In this packet we will focus on understanding the importance of eating high quality foods over the overly processed foods that fill the modern diets of many homes

Goal Setting

This is not just a weight loss challenge. I encourage everyone to take the time now to set a goal for themselves. It does not have to be weight related. It could be performance based, commitment based, weight gain based, among other things.

Commitment

Signing up for a nutrition challenge is no easy task. It requires some mental toughness, and the ability to be able to think before we act. Some people come from a very deranged diet, where others will find this as a way to just clean up the little things they have let sneak back in. The best part of the challenge is that YOU ARE NOT ALONE. In fact, we will be in good company with support from a large community of people. Be compassionate with yourself and remember that we will make mistakes along the way. It is important to not let those mistakes define you, but rather help you bring awareness to some things that are harder for you than others.

On the Challenge

“Eat Meat and vegetables, Nuts and Seeds, Some Fruit, Little Starch, No Sugar. Keep intake levels that support exercise but not body fat.”

-Greg Glassman, 100 Words of Fitness

The Point System

1 Point: Perfect day of eating.

Example: No cheats.

 

1 Point: Hitting your zone blocks for the day

Example: Weigh and Measure, Eyeball Method

1 Point:  Working out at a CFS class

(no more than 5 points per week)

(open gym will not count)

The Prizes

The Most Improved Athlete will be determined by points, workout improvement, and body fat percentage drop.

The Best CrossFit Athlete will be determined by points, total reps, and lowest body fat percentage

1st Place:

Cash Prize (TBD)

2nd Place:

1 month membership to CFS

 

3rd Place:

$50 Driven Nutrition

The Basics

What Can I Eat?

  • Lean meats-beef, veal, venison, lamb, chicken, bison, etc. (try to eat the grass-fed versions of these if at all possible)
  • Fish-salmon, tilapia, bass, etc.
  • Seafood
  • Eggs-go for it
  • Vegetables-don’t leave these out!
  • Some fruit-berries and the less sugary fruits are best
  • Nuts-in moderation and not peanuts
  • Natural oils-olive, coconut and avocado

Say NO to:

  • All flours, almond flour, coconut flour
  • All sweeteners-honey, agave nectar, stevia, coconut sugar, cocao
  • Alcohol, juice, soda
  • Dairy-cream in the coffee, cheeses, yogurt
  • Corn and corn products
  • Unnaturally processed condiments, dressings, sauces, marinades, or spices (read your labels)
  • Dried fruit
  • Legumes (peanuts, beans, soy)
  • Gum
  • Canola, vegetable, soybean, grapeseed oils
  • All protein bars. Quest bars, paleo cookies, lara bars
  • All sport supplements that are not directly before, during, or after training

Commonly asked, and are ok

  • Deli Meats (no sugar added)
  • Bacon (no sugar added)
  • Rice, Quinoa Sweet potato (but not restaurant sweet potato fries)(Moderation)
  • Balsamic vinegar (vinaigrettes commonly have added sugars)
  • Coconut, olive, avocado, and nut oils
  • Coconut milk, almond milk
  • Grass-Fed butter, ghee, nutritional yeast, salt
  • Green beans and peas
  • Coffee and tea (no sugar added) seltzer water
  • Chicken and beef broth/stock
  • Mustards and hot sauces made with natural ingredients (no sugar added, no unhealthy oils)

Pre/Post Workout Nutrition

Post workout nutrition is not an end all be all. It can definitely help speed recovery, especially if it will be awhile before your next meal. Ideally you want to keep your post workout meal very low in fat. Depending on the stimulus of the workout, your current goals, and your nutrition throughout the rest of the day, we can tailor pre/post workout nutrition for your goals.

Carbohydrates:

Want to lose body fat? Use the post workout window to get in some starch carbs (sweet potato, banana, etc.) and make the rest of your day moderate in dense carb sources.

Want to gain muscle? If your body fat is already low, you will need the extra starches to fuel your performance. Take advantage and include some simple pre-workout fuel as well as post workout recovery. Muscles need carbohydrates for energy. They are the primary source of fuel for explosive and speed drive performance.

 

Burning Fat for Fuel:

Those of your looking to lose weight have often heard of and maybe even experimented with low carbohydrate diets. This can be a great way to allow your body to learn to efficiently burn fat for fuel. Ideally this type of approach is good for long, oxidative work. This is what your are doing right now as your are reading this! It is also those long runs, and Crossfit Grinders lasting over 20 minutes. Most of what we do in Crossfit is very glycolytic (we burn carbohydrate for fuel first). It is possible to train your body to burn fat for fuel, but it does take some time, and some patience. I do not recommend this for people at a competitive level, but this can be effective for those people who follow the CFS workouts with little added sports or weight training.

 

Protein:

We need to get some protein back into the muscles to help jump start recovery. The leaner the protein, the faster your body can process it. This is why many folks have jumped on the protein shake bandwagon, it tastes good, it is easy to digest, and it gets the muscles into recovery mode before you even hit the shower. Other sources of protein could come from lean chicken, turkey, or egg whites.

Foods/Drinks that are OKAY Post Workout

  • Whey Protein
  • BCAAs
  • Coconut Water
  • Creatine
  • Post Wod Carb Shakes

Eating Out

This can be overwhelming at first, but most restaurants will have an option for meat and veggies. Sweet potatoes are another good side dish, just make sure that they aren’t cut into slices, wedges, or crinkles and deep fried (AKA sweet potato fries)

 

Why?

Nutrient Dense Foods:

Foods that supply generous amounts of one or more nutrients compared to the number of calories they supply are called nutrient dense. Kale, for example, have a high nutrient density, because they provide many vitamins and minerals in proportion to their calories.

In simple terms, more BANG for your BUCK. Just take a look below!

 

**Antioxidants help to repair cells that have been damaged due to the chemical reaction caused by oxidation. They are found in nutrient dense foods! Want to look younger? Recover faster?

Insulin Regulation

“Carbohydrates…drive insulin, and insulin drives fat” -Gary Taubes

Carbohydrates are an essential nutrient, but the common diet is filled with entirely too many processed carbs versus the nutrient dense options that our bodies crave.

Insulin is a storage hormone. The more sugar we take in, the more insulin we produce to shuttle those carbohydrates for energy production. If we aren’t using them, guess what? They are stored and accumulate in our fat stores.

Inflammation

Antinutrients (found in grains primarily, but they are also found in other sources). Antinutrients are compounds that are produced by plants as a part of their defense mechanism. These compounds that protect plants from pesticides and chemicals in the soil, have a damaging effect to our gut, since we are unable to digest them. Antinutrients are able to bind to nutrients making them less absorbable by our bodies. This all leads to an inflammatory response. You might not notice anything immediately like a stomach ache or other GI distress, but the start of inflammation in the body has started and it doesn’t always stay in the gut. Symptoms can manifest throughout the body, ranging from headaches, mental fogginess, joint pain, and even the onset or exacerbation of autoimmune conditions.


Workout of the Day

For Time

5k Run

The Bring-A-Friend Challenge

In the month of January we are offering Buy 1 Month, Get 1 Month Free for all of your Friends/Family/Co-Workers!

This offer will be only for friends/family/co-workers of members at the gym and not for anyone outside of the CrossFit Saved Community.

 

Lisa

The Challenge

The person who gets the most friends/family/co-workers to sign up for a membership here at the gym will win a…

FREE PAIR OF NANO’S, METCONS, or NO BULL’s of their choice!

For EVERY 5 FRIENDS that sign up we will add in ANOTHER WINNER OF SHOES!

 

Gage

The Reason For This Challenge

CrossFit has an elegant solution to the world’s most vexing problem

-CrossFit Founder Greg Glassman

While deadlifting 500lbs or running a mile under 6 minutes is amazing and are definitely things you can achieve doing CrossFit…

We are really in a fight against chronic disease’s such as…

Heart disease, cancers, strokes, alzheimer’s, dementia, diabetes, obesity and the list goes on.

And the amazing part about all these chronic diseases is most of them can be prevented and even reversed/cured.

The Answer is SIMPLE

  1. Get off the couch
  2. Get off the carbs

 

Joni

And that is exactly what CrossFit and CrossFit Saved is all about!

Getting people functional again and eating the right foods to help their bodies and mind thrive!


Workout of the Day

“Viola”

AMRAP 20

400m Run

11 Power Snatches

17 Pull Ups

13 Power Cleans

 

**U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina**

Sickness-Wellness-Fitness

With chronic disease on the rise…more than ever is there a need for a program to combat the ravages of a poor diet and a sedentary lifestyle.

Here CrossFit HQ came up with a continuum of sickness, wellness, and fitness with the thinking that the closer you came to fitness the better off you were in the fight against aging and chronic disease.

Any measurable value of health can be placed on this continuum to provide us with feedback in the areas that need the most work.

And for most every condition the prescription is the same…

DIET
Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep your intake to levels that support your exercise but not your body fat.

EXERCISE
Do constantly varied, functional movements(squats, push ups, etc.), at high (relative) intensity.

CrossFit is the easy answer to the worlds most vexing problem: CHRONIC DISEASE.

Below are a list of numbers to aim for!

Blood Pressure
Sickness-160/95 Wellness-120/70 Fitness-105/55

Body Fat Percentage
Sickness-40%+ Wellness-20% Fitness-10%

Bone density
Built through strength training and proper diet

Triglycerides
Sickness-200/499 Wellness/Fitness-150 or less

Good and Bad Cholesterol
LDL Cholesterol
Sickness-145+ Wellness/Fitness-110

HDL Cholesterol
Sickness-40 or less Wellness/Fitness-70

A1C Test (Diabetes)
Sickness-5.7+ Wellness-5 Fitness-4

Flexibility
Supple Leopard’s 9 Mobility Archetypes

Muscle mass
Sickness-Trouble standing up Wellness-Air Squat Fitness-Body Weight Back Squat


Workout of the Day

1-1-1-1-1-1-1

Split Jerk

Holiday Weight Gain AHHHHHHH

Ok it is a thing…

The holidays come and so do the extra pounds

Here are 3 tips to avoid weight gain through the holidays!

 

1-Stay on Plan

Everyone has a lot going on during this time of the year and it is easy to let your eating habits and exercise routine go out the window.

Don’t be that guy or girl!

Continue to follow your whole 30/real food diet that you have been doing all year and continue to workout 5-6 days per week.

Sometimes that may mean you have to workout in the early morning because you have an event at night…

Or

It could mean you have to hit a night class because you had a late night the night before.

Whatever the case make sure you have a plan to stay on track with both exercise and nutrition.

 

2-Choose Wisely

You don’t have to eat everything…

Shocker, I know.

But I am totally guilty of this too.

 

 

Chances are you know what you like, what is just ok, and what is no good.

Go crazy with what you like but lets drop the stuff that is just ok. We are only eating it because it is a special event not because it is something we actually truly enjoy.

 

3-Leftovers

 

NOOOOOOOO….NOT THE LEFTOVERS!

We gotta let them go. Send family home with leftovers and if you are the family member don’t take any home with you.

When you have one meal not in line with your goals it’s not such a big deal.

But with leftovers it turns that one meal into days of meals that are outside of your goals and end up packing on the pounds.

I hope these tips give you some help as we approach the holidays and keep you on the path to your goals!