Category Archives: Nutrition

Nutrition: What’s Most Important

We live in a society that in no way sharp or form sets us up for success when it comes to sticking to a diet.

And since it is the most important part of the puzzle to being healthy and fit it definitely deserves the most attention from our athletes and coaches across the board.

In CrossFit’s Fitness in 100 words it covers nutrition and its basic tenants.

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

Yet even with this amazingly simple definition on nutrition people get confused with all of the information that is out there about nutrition.

Below is a pyramid explaining why the definition is so important and some other topics that tend to come up when attempting to understand the whole picture of nutrition.

 

 

Number 1 it addresses food quality

“Eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar.”

 

 

This is the toughest part for everyone but it is the most important. Our body needs specific nutrients to thrive and these foods are packed with vitamins and minerals that are paramount to a healthy body and mind.

Many programs (weight watchers, if it fits your macros, etc.) put calories and macros before food quality. However the issue with this approach is our body needs micronutrients (vitamins and minerals) and if we just get our calories, proteins, carbs, and fats from nutrient poor sources we are never truly going to thrive…we may get lean but our health will still be compromised.

Step 1-Get the right foods on your plate!

 

Number 2 Macros & Calories-Protein, Carbohydrates, and Fats

“Keep intake levels that will support exercise but not body fat”

 

 

 After food quality we want to start getting the right amount of food in our body that will get/keep us lean and increase our performance inside and outside the gym.

Here are 3 ways that we use here at CrossFit Saved.

 

EYE/HAND METHOD

1-2 Palms Protein

2 Handfuls Vegetables

1 Handful Fruit or 1 Handful Starch

1 Thumb Oil or 1 Fist of Nuts

 

ZONE DIET & MACROS

With these next 2, the Zone Diet and Macros, things start to get a little complicated at first but once you get the hang of it it is pretty easy to follow and stick to!

Here are two great articles to check out if you are interested in either because to write up about both are articles themselves!

http://library.crossfit.com/free/pdf/CFJ_2015_05_Zone6.pdf

https://www.boxrox.com/how-to-calculate-your-macros-calories/

 

 Number 3-Food Timing

How many meals should I have? What time should I have breakfast? How long should I go between meals?

These are all questions that I get asked very often. And while they are important questions there is no need to address them until you have dialed in your food quality and your macros/calories.

 

 

There is no one size fits all here but if there were some rules that would be great to follow… here they are.

 

  1. Try to eat within an hour of waking. You have a lot on your plate and it is great to get a healthy meal in your to keep you energized for the day.
  2. Keep your denser carbs around your workouts (the meals before and after your workout)
  3. Eat when you’re hungry. You don’t need to eat every 2-3 hours to keep your metabolism going, you aren’t a car.

 

Number 4-Supplements

Supplements comes in lastly because it really is just an add on. We want to get the majority of our micronutrients (vitamins/minerals) and macronutrients (protein, carbohydrates, fats) from real food.

 

 

For those who are looking to eke out that last few percent’s in performance and optimal health supplements can give you that added boost. But always remember high quality food is always number 1 and should form our base rather than supplements doing that!

Nutrition is an interesting thing and it takes a lot of vigilance on the part of the individual to stay on top of it…

With this as your foundation you will be right on track!


Workout of the Day

Part 1

3-3-2-2

Squat Snatch

5-5-5-5

Pendlay Row

What Will You “Look” Like on November 10th?

Just for a minute consider something…

Consider who you want to be on November 10th.

If you were at the very top of your health and well-being, what would you feel like? What would your family members and friends say about you? How much energy would you have?

So fast-forward and paint yourself a picture: What do you look like on November 10th?

That’s what the Whole Life Challenge will do for you when you join our team and make a commitment to replace a few bad lifestyle habits with good lifestyle habits. (You can learn more about the Whole Life Challenge by watching the video here.)

Once you watch the videos, you can join my team here: http://www.whole.lc/wlc1709/pt/crossfitsaved. For eight weeks, starting on September 16th and ending on November 10th, we’ll work on all the areas of our well-being—like nutrition, stretching, exercise, for starters.

The Whole Life Challenge is basically a game that challenges us to “try on” a whole life of health and fitness for eight weeks. As a team, we can win points and lose points (hopefully we’ll win more than we lose). And the prize is … Well, it’s who you are on November 10th.

I hope you’ll watch the videos and join my team. In fact, I WANT you on my team!

Watch the video: https://www.youtube.com/watch?v=xbicemIo-Sk

To join my team: http://www.whole.lc/wlc1709/pt/crossfitsaved

Our Team’s name: CrossFit Saved


Upcoming Events

Whole Life Challenge

September 16th to November 10th

$39

WOD at the Park

September 9th 9am


Workout of the Day

“Row to the Bar”

For Time

1000m Row 

15 Burpee Pull Ups

800m Row 

15 Burpee Pull Ups

600m Row 

15 Burpee Pull Ups

400m Row 

15 Burpee Pull Ups

200m Row 

15 Burpee Pull Up

Powered by Bird

Telescope vs Microscope View

Telescopic and Microscope

 

 

SIMPLE: A telescope allows you to see things far away… microscope allows you to analyze things up close.

 

Now what does this have to do with fitness?

 

All of us have set goals for the quarter or even the year… that would be telescope view of what we are trying to do.

 

The MICROSCOPE VIEW is what are we doing day to day to reach the goals that we have set.

 

Here is a short example. My goal for the quarter is to lose 24lbs… that comes out to 8lbs a month… 2lbs a week.

 

Now what do I need to do to lose 2lbs a week:

 

I know I need to eat healthy

I know I need to workout consistently (break a sweat everyday)

I know I need to get 7-8 hours of sleep

 

PLAN:

  1. Meal Prep 10 meals for my lunches and dinners on buy groceries and meal prep Sunday night…. make breakfast each morning
  2. I get off work at 5pm so I will workout each day at 6pm (30-60m workout)
  3. In bed, lights off at 10-11pm. (I leave for work at 8am…to get ready and eat breakfast I need to be up by 6am.)

 

Goals are great to set and it shows us where we are going…And if we take a microscope to our daily habits we can set ourselves up for success to reach our bigger, overarching goals!

 

Love you guys and I will see you soon!

 

Jonathan

CFS New Year Challenge

Welcome to the CFS 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”

-Greg Glassman, 100 Words of Fitness


The Point System

Part 1 (Day 1-14)

4 Points: Perfect day of eating

Example: No cheats.

3 Points: One minor slip.

Example: Milk in the coffee, condiments (salad dressing, mayo, bbq sauce, ketchup, etc.), one tortilla chip, one cherrio, one bite or sip of anything that is not allowed

2 Points: Significant slip, but not an enitre meal.

Example: One class of wine or beer, finished your kid’s Mac ‘N’ Cheese, piece of bread at dinner

1 Point: Major slip, a full meal went bad.

Example: You had pizza or pasta for dinner, more than one alcoholic drink, dessert.

0 Point: More than one meal went bad throughout the day.

Example: You went off the rails at dinner and then went out for drinks

Bonus Points:

1 bonus point for working out at a CFS class (no more than 6 points per week)

Part 2 (Day 15-43)

4 Points: Perfect day of eating.

Example: No cheats.

3 Points: One minor slip.

Example: Milk in the coffee, condiments (salad dressing, mayo, bbq sauce, ketchup, etc.), one tortilla chip, one cherrio, one bite or sip of anything that is not allowed

2 Points: Significant slip, but not an enitre meal.

Example: One class of wine or beer, finished your kid’s Mac ‘N’ Cheese, piece of bread at dinner

1 Point: Major slip, a full meal went bad.

Example: You had pizza or pasta for dinner, more than one alcoholic drink, dessert.

0 Point: More than one meal went bad throughout the day.

Example: You went off the rails at dinner and then went out for drinks

Bonus Points:

1 bonus point for working out at a CFS class (no more than 6 points per week)

1 bonus point for being within 10 grams of your Protein Requirements

1 bonus point for being within 10 grams of your Carbohydrate Requirements

1 bonus point for being within 5 grams of your Fat Requirements


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
  • White potato, rice, quinoa
  • 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)
  • Sweet potato (but not restaurant sweet potato fries)
  • 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
  • SFH products

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!

nutrient-densities

**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, verses 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.

Supplements and Which One’s We are Carrying

In the last few months we have been getting quite a bit of questions about supplements…

Which ones to take?

Which Brands?

And so on…

I have narrowed it down to 4 solid products that I think are best and that we are going to start carrying at the gym.

Here is a list of what we will be carrying and at the very end of the email I will explain why each of these would be beneficial

  1. Protein-We are going to carry 2 different types and I will explain why after I list each supplement
    1. Optimum Nutrition Gold Standard 100% Whey
      1. 2lb container- $33 – 29 servings
      2. 5lb container – $68 – 71 Servings (better bang for your buck)
      3. 24g Protein
      4. 4g Carbohydrate
    2. Optimum Nutrition Recovery 2:1:1 – $44
      1. 3.7lbs container – $44
      2. 15-30 Servings
      3. 17-35g Protein
      4. 35-70g Carbohydrate

       

  1. Creatine – $18
    1. 120 servings

 

  1. Fish Oil – $55
    1. SFH – SO3+D3 Omega 3 Oil
      1.  48 Servings

 

Ok if you are still interested but want to know why each of these can benefit you keep reading

Protein is the building block of life and athletic people (crossfitters) need more of it than the regular population because we need to repair the muscles as they get damaged from exercise.

Protein post workout is highly effective and starts the process immediately after the workout. On top of that most people do not eat enough protein in their diet and an easy way to add in some protein is with a protein shake. Those of you tracking your macros you have already seen a marked difference in recovery from adding more protein to your diet.

A real quick difference between the two proteins that we will have on hand is the Recovery will have more carbohydrates in it. Put simply, the workouts we do here at the gym, our body require carbohydrates to for energy. If you are eating fairly low carb you will notice crashes in workouts that people on higher carb diets do not. This is the drink I prefer (even though it’s a bit pricer) but going with the Gold Standard Whey and having a banana after will do the job also.

 

Creatine is probably one of the most misunderstood supplements out there. Here is what creatine does…it is an instant energy source for your muscles. Taken before and after your workouts in helps to get water and glucose to your muscles to help them refuel for future training sessions.

Creatine does nto make you bloated. Creatine does not need to be cycled on and off of. Creatine does not destroy your kidneys. Creatine does not cause cramping.

Since I started taking creatine I have noticed a huge jump up in my recovery from workout to workout. The days I do not take it I definitely can feel the difference.

 

Fish Oil– In short fish oil is amazing. I pull this from an article because it says it all

“Fish oil is rich in Omega-3 fatty acids (EPA and DHA), essential fatty acids that our bodies cannot produce.  An increase of Omega 3s in your diet may improve cholesterol, reduce the risk of and improve atherosclerosis, reduce the risk of cancer, improve cognitive function, lessen the symptoms of depression, sooth arthritis, and a host of other benefits.  Fish oil also carries with it vitamin A, D, and E, providing a potent anti-oxidant effect.  All of this goes hand in hand with a reduction in inflammation.

The potential benefits of supplementing with fish oil for an athlete are plentiful; increased muscle growth, improved fat loss, and relief from joint discomfort to name a few.” –Published by EatToPerform.com

 

If you want more information on any of the products just feel free to ask and I will help you out!

All YOU Need to Know About The Fall “Reset” Challenge

Welcome to the Fall “Reset” Challenge of 2016

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”

-Greg Glassman, 100 Words of Fitness

The Point System

Part 1 (Day 1-14)

4 Points: Perfect day of eating

Example: No cheats.

3 Points: One minor slip.

Example: Milk in the coffee, condiments (salad dressing, mayo, bbq sauce, ketchup, etc.), one tortilla chip, one cherrio, one bite or sip of anything that is not allowed

2 Points: Significant slip, but not an enitre meal.

Example: One class of wine or beer, finished your kid’s Mac ‘N’ Cheese, piece of bread at dinner

1 Point: Major slip, a full meal went bad.

Example: You had pizza or pasta for dinner, more than one alcoholic drink, dessert.

0 Point: More than one meal went bad throughout the day.

Example: You went off the rails at dinner and then went out for drinks

Bonus Points:

1 bonus point for working out at a CFS class (no more than 6 points per week)

Part 2 (Day 15-28)

4 Points: Perfect day of eating.

Example: No cheats.

3 Points: One minor slip.

Example: Milk in the coffee, condiments (salad dressing, mayo, bbq sauce, ketchup, etc.), one tortilla chip, one cherrio, one bite or sip of anything that is not allowed

2 Points: Significant slip, but not an enitre meal.

Example: One class of wine or beer, finished your kid’s Mac ‘N’ Cheese, piece of bread at dinner

1 Point: Major slip, a full meal went bad.

Example: You had pizza or pasta for dinner, more than one alcoholic drink, dessert.

0 Point: More than one meal went bad throughout the day.

Example: You went off the rails at dinner and then went out for drinks

Bonus Points:

1 bonus point for working out at a CFS class (no more than 6 points per week)

1 bonus point for being within 10 grams of your Protein Requirements

1 bonus point for being within 10 grams of your Carbohydrate Requirements

1 bonus point for being within 5 grams of your Fat Requirements

The Prizes

  • Part 1: Day 1-14

Every member scoring over 66 points will receive a free shirt of choice from our CFS store

Part 2: Day 15-28

Every member scoring over 178 points will receive $100 cash!

The final winners of the challenge will be determined by total points, as well as changes in body composition, measurements, and workout improvements

1st Place:

1 month membership to CFS

$300-600 cash

2nd Place:

1 month membership to CFS

$100 cash

3rd Place:

1 month membership to CFS

$100

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
  • White potato, rice, quinoa
  • 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)
  • Sweet potato (but not restaurant sweet potato fries)
  • 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
  • SFH products

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!

Nutrient Densities

**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, verses 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, buy 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.

Fall “Reset” Challenge

Dates You Must Attend

Test Workout & Measurements

Saturday September 10th 8am to 11am

We will have make up days on

Friday, September 9th

Monday, September 11th

Retest Workout & Measurements

October 8th, 8am-11am

This is a must attend day…there will be no make ups for this day

Fall “Reset” Workout

AMRAP 8

8 Thrusters

8 Burpees Over Bar

For previous posts on the Fall “Reset” Challenge 

Check Below

Fall “Reset” Challenge

Fall “Reset” Basics

Fall “Reset” Basics

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
  • White potato, rice, quinoa
  • 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)
  • Sweet potato (but not restaurant sweet potato fries)
  • 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
  • SFH products

 

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!

 

Nutrient Densities

**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, verses 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, buy 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.

The Fall “Reset” Challenge

September 10th to October 8th  

Cost:$40

We are so excited to be announcing a new challenge to kick of the end of summer. Like many others, this challenge is going to first and foremost be a “reset” to hopefully allow everyone to get back on track. Nutrition is a huge part of results. You truly cannot out train a bad diet. This is not simply a weight loss challenge. It is for anyone looking to see positive changes in their performance, energy levels, and body fat percentage.

There will be a weekly meeting for members to attend for feedback, as well as a Q&A. This will be great for everyone to get together to swap ideas, struggles, etc!

The first nutrition meeting will take place on Saturday, September 10th at 10am. This will be the meeting to start the challenge, as well as go over all the details of the expectations, benefits, and rules of the challenge

 

PHASE 1
Cleaning Out the Closet! (14 days).
Micronutrients for Health Longevity!

The first 15 days will be the time for us to clean out all the junk food and truly learn how to feed our bodies nutrient dense foods while eliminating those that can create a breeding ground of the ailments that are plaguing our current society. Based on the first sentence of the “100 words of fitness” (Greg Glassman), you can be prepared to “eat meat and vegetables nuts and seeds, some fruit, little starch and no sugar.” This is not to be taken lightly as an easy task, but we have found that two weeks is just enough time for you to start feeling the benefits of a clean diet! Points will be deducted based on the size/amount of your variance from the allowed foods.

PHASE 2
Dialing it in! (14 days).
Macronutrients for your energy needs.

The second phase of this challenge is going to be based on dialing in the amounts of the foods we eat, as well as balancing them out in a ratio that fits your individual needs. In addition to getting points for logging your food and coming within a range for the day in your proteins, carbohydrates, and fats. We will also go over things like nutrient timing and how to tweak the numbers to suit your specific goals.

The Point System

Part 1 (Day 1-14)

4 Points: Perfect day of eating

Example: No cheats.

3 Points: One minor slip.

Example: Milk in the coffee, condiments (salad dressing, mayo, bbq sauce, ketchup, etc.), one tortilla chip, one cherrio, one bite or sip of anything that is not allowed

2 Points: Significant slip, but not an enitre meal.

Example: One class of wine or beer, finished your kid’s Mac ‘N’ Cheese, piece of bread at dinner

1 Point: Major slip, a full meal went bad.

Example: You had pizza or pasta for dinner, more than one alcoholic drink, dessert.

0 Point: More than one meal went bad throughout the day.

Example: You went off the rails at dinner and then went out for drinks

Bonus Points:

1 bonus point for working out at a CFS class (no more than 6 points per week)

Part 2 (Day 15-28)

4 Points: Perfect day of eating.

Example: No cheats.

3 Points: One minor slip.

Example: Milk in the coffee, condiments (salad dressing, mayo, bbq sauce, ketchup, etc.), one tortilla chip, one cherrio, one bite or sip of anything that is not allowed

2 Points: Significant slip, but not an entire meal.

Example: One class of wine or beer, finished your kid’s Mac ‘N’ Cheese, piece of bread at dinner

1 Point: Major slip, a full meal went bad.

Example: You had pizza or pasta for dinner, more than one alcoholic drink, dessert.

0 Point: More than one meal went bad throughout the day.

Example: You went off the rails at dinner and then went out for drinks

Bonus Points:

1 bonus point for working out at a CFS class (no more than 6 points per week)

1 bonus point for being within 10 grams of your Protein Requirements

1 bonus point for being within 10 grams of your Carbohydrate Requirements

1 bonus point for being within 5 grams of your Fat Requirements

If this is at all confusing to you…do not worry we will be going over everything in more detail and give you everything you need to be successful in this challenge.

Keep your eyes open for our posts explaining more!

The Zone Diet with Whole30 Foods

Introduction to the Zone Diet

 

Eating quality foods while simultaneously having the perfect quantity for you

  

The Zone Diet is a lifestyle diet that measures out macronutrients in what is called blocks.

 

The baseline for the plan has you eating 40% of your food coming from carbohydrates(veggies, fruits, little starch), 30% from protein (meats), and 30% from fat (nuts, seeds, and oils). 

 

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In the zone you don’t count calories you count blocks.

 

Here is a breakfast example

 

1 block of protein-1 egg

1 block of carbohydrates- ½ cup of blueberries

1 block of fat-3 almonds

 

You may be thinking, “that doesn’t look like very much food” and you are right. In zone everyone has a block count that they would eat each day.

 

Depending on your height, weight, and activity level will determine how many blocks you eat per day.

 

A good place to start without doing any measurements is:

 

 zone-chart

  

Too Little Food

If you were hungry (or sluggish in workouts) you would add in a block until you feel IN THE ZONE!

 

Example for men- if in the first 2 weeks you feel tired or hungry while eating 16 blocks a day you would just up to 15 blocks. After another week or two if you feel the same jump up another block.

 

Or

 

Too Much Food

If you constantly feel full and the scale isn’t dropping by 1-2lbs per week you lower the blocks by 1 block per day.

 

Example for women-if you are eating 11 blocks per day and after 2 weeks you haven’t lost 2-4lbs then you would drop your blocks to 10 blocks a day. And retest again after a week or two.

 

 

Using women as an example here on how you would plan out your day of eating might look like this.

 

Breakfast

3 blocks of protein

3 blocks for carbs

3 blocks of fat

 

Snack

1 block of protein

1 block of carbs

1 block of fat

 

Lunch

3 blocks of protein

3 blocks of carbs

3 blocks of fat

 

Snack

1 block of protein

1 block of carbs

1 block of fat

 

Dinner

3 blocks of protein

3 blocks of carbs

3 blocks of fat

 

The point here is to have all 3 macronutrients (protein, carb, fat) in each meal in the correct block amount.

 

Examples of 2, 3, 4, 5 block meals

(Here is a link of the zone block counter for each block)

 

http://www.drsears.com/resources/food-blocks-zone-diet/

 

For another example, here is what meal might look.

 

3 block dinner

 

3 block protein-3oz of chicken

3 block carbs-3 cups of broccoli, and an apple

3 blocks fat-3 tablespoons of avocado

 

There are a few things you will need eating in the zone.

 

  1. A food scale-Amazon Food Scale
  2. Measuring cups and tablespoon.

 

With these 2 items you can get started in the zone right away.

 

Enjoy the journey of fueling your body with exactly what it needs to build/maintain lean muscle mass, and burn excess fat!

 

Below I linked a few other articles about the zone that are very good, check them out.

 

If you have any questions about the zone, ask away. Knowledge is power and the more you know, the more successful you will be!