Bring out the summer abs!
That’s right - there’s a new swear word in town...Diet. Let’s unpack that. When most people hear the word diet they think restriction. They think rules and lists and counting; fads and cleanses and 30 this and thats. Well...that’s not what I mean when I use the “D-Word.” I’m just talking about what’s on your plate - what you’re putting in your body. Think of YOUR diet as what you’re using to fuel your everyday life.
So let’s talk about it - your diet I mean. What IS on your plate? Are you thinking about food as the foundation for your ability to feel satisfied and connected, move freely, and stay disease free? When you put it in that context and think of food as the fuel that will keep you energized and feeling satisfied you can start thinking about the things you CAN put in your body to help it perform its best. Great, that takes some pressure off. Next question, what are those things?
Answer: real foods. It’s that simple. The less ingredients that you can’t pronounce, the less packaging, the less pre-prepared, the better. CrossFit’s methodology surrounding nutrition prescribes a diet of meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Real food. Can you eat real food and still feel satisfied? 100% yes. Can you eat real food and still enjoy meals with those around you? Again, yes. We’ve helped plenty of people tackle this one and we’re here for you too.
Next topic - moving freely and staying disease free. We teach functional fitness, meaning we’re trying to help you stave off the nursing home longer than everyone else. In order to do that you need to eat enough to maintain a healthy lean body mass. I didn’t say maintain a healthy weight or BMI - I don’t really care what the scale says. What’s better; someone who is 5’6”, weighs 140 and has 38% body fat, or one that has 23%? Who is going to be able to get up and down the stairs more easily, crawl around on the floor with their kids, and feel comfortable in their clothes? Obviously the person with less body fat, and yet, their weight is the same.
Nutrition is the foundation of your body’s ability to move functionally. What and how much you put into it are two of the most important decisions you make on a daily basis. Want to learn more about how to make sure those decisions are good ones? Here are the steps:
Come See Us. We’ll talk about all your questions
Identify your body composition with an InBody Scan (yep, we can do that for you)
Nutrition programming. We won’t tell you what to eat. We will help you figure out a macro balance that fits your body and your goals.
We’re here for you. Schedule your consult today CrossFit PE Nutrition
I say New Year’s and you say… that’s right – resolutions! And more often than not, it’s
the SAME resolution year after year. Get back into the gym, eat healthier, loose the
holiday weight, etc.…
We tend to hyper-focus on the days between Thanksgiving and New Years, putting too
much stress on those three little days (yes, just three days – out of an entire year) that
we are given a “free pass” to overindulge. And then when January 1 comes around we
feel the need to buckle down and “kick ourselves back into shape.” And that usually
lasts about a week, a month tops.
What if this year you committed to a change that’s more impactful than the number
that you see on the scale? What if you committed to changing your lifestyle? Not in
the first week, or month of 2019, but by building that change over the entire year.
I am all for you bettering yourself – in fact, I’m committing my career to helping you
do it – but if you’re going to implement lasting change into your life, you need to get
off the hamster wheel of making the same resolution year after year.
Here are some ideas as to how you can make changes in 2019 that will last for years
to come and serve you throughout the rest of your life:
Set SMART (Specific, Measurable, Attainable, Realistic, Time-measured) goals; things
that you can put your finger on and track. Everybody wants to “get in better shape,”
but it’s hard to measure progression what that looks like. If however, you want to get
your first pull-up in the next month, and then 10 pull-ups in six months – now that’s
something we can work with, and you might even have some fun in the process!
Pencil in your Workout.
Motivation is a great way to get you started, but there’s a reason that 90% of the
population only keeps their New Year’s resolution for a couple of weeks. We were
never meant to operate for extended periods of time out of motivation. Habit
however, is something that can keep us going. If you create space in your day, or even
in your week as long as its regular (3 – 4x per week on alternating days) your
workouts will become habit and you’ll start feeling “off” if you don’t get them in.
Shake it Up
CrossFit training does a great job of varying workouts, and it’s admittedly the one
sport I haven’t burnt out on yet. That being said, it’s important for even us
CrossFitter’s to mix it up. It’ll ensure that 1) we NEVER get bored and 2) it’ll improve
your overall athleticism. Mix in some yoga, pick up a new recreational sport, or even
go for a long run (yes, I said it – one every now and then won’t kill you).
Prevent over-indulging by following the 80/20 rule. Aim to eat healthy 80% of the
time and allowing “treats” 20% of the time. You can do this throughout the week, day,
Use the Buddy System
Finding accountability in a friend or class-members. Creating new habits is always
easier if you have people to answer to other than yourself; and we find this especially
true in fitness. Chances are, they’ll be thankful to have the accountability as well and
you’ll end up making new friends through the commitment.
Here’s to a happy, healthy, and bright 2019 for us all!
1/4c. creamy almond butter
1/2c. almond flour
1/2c. melted coconut oil
1/2c. vanilla protein powder
1/3 medium carrot- shredded
2 T coconut sugar
1t pumpkin pie spice
Place all ingredients in a bowl and mix together. Roll into 1'“ balls and refrigerate.
*courtesy of paleomg.com