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The holiday season is rapidly approaching. Gather round with your friends and family to eat drink and be merry! Thanksgiving, next Thursday, marks the start of the winter holiday eating season. From now through the end of December we will be busy with family dinners, work parties, cocktails with friends, and one really cool Holiday Brunch party at the best CrossFit gym in Bozeman on Dec 14:-) It's not unusual during the next 6 weeks to eat all of the things, drink all of the alcohol and gain all of the weight. It's ok to imbibe and celebrate with your loved ones. It's ok to eat the special family tradition dishes, and it's also ok to not eat all the things, drink all the drinks and gain all the weight. YOU are in control of your choices. YOU get to decide what your holiday season looks like. To help you eat well I'm sharing TWO collections of Thanksgiving recipes from two of my favorite food bloggers, Nom Nom Paleo and Well Fed. Click on the turkey below to get a collection of delicious recipes from Nom Nom Paleo that includes spatchcock turkey, magic crown roast of pork, Instant Pot autumn hash, pumpkin & carrot muffins and many more. Click on the cranberry Waldforf salad below for Well Fed's collection of recipes. You will enjoy pumpkin-spiced pepitas, pear & bacon bites, mustard garlic Brussles sprouts and my favorite Paleo holiday dessert, FUDGE BOMBS!
Get ready to sit up and stand! Mental Toughness - The Importance of ScalingIt is necessary and expected that most of the time, nearly all of us will scale a workout. We don't really give a second thought to scaling or modifying a movement we are not yet able to do. Yet, it surprises the coaches when we hear folks fret over the prescribed weight of a workout (the load). We prescribe load based on the strongest 10% in the gym. Therefore, on any given day we expect at least 90% of you are going to scale the load. If you don't scale the load and it takes you twice as long to finish the workout, then something was lost in translation. When you go through our Foundations program we talk quite a bit about the CrossFit progression of Mechanics, Consistency, Intensity. It is most important when you're first learning how to do CrossFit that you move well and you move well consistently before you add intensity. Intensity is sexy and once you get a taste of it it's hard to resist. But, seeking intensity at the cost of mechanics and consistency will certainly impeded your progress. However, there is a path to intensity that is smart and will ensure you make progress and have fun in class. It's outlined in this CrossFit Journal article from 2005 (Yes, CrossFit has been around that long!) The author outlines 4 rules that can help everyone have an effective and fun CrossFit journey:
Check out the entire article below. Whether we've been CrossFitting for 3 months or 3 years, at some point we all have to scale a workout, and this article is a good reminder of that. The 6am class deadlifts. We're pulling some weight from the floor today:-) For the past few Wellness Wednesdays I have explored the science behind supplements and their role in a healthy lifestyle. Today I'm exploring Protein, essential for repairing and building muscle tissue, and very few of us eat enough of it. Protein is one of three macronutrients, the other 2 are carbohydrates and fat. Protein is the building blocks of muscle, carbohydrates fuel our activities and fat is vital for brain functions, energy storage and it protects our internal organs. All three macronutrients contain calories which our bodies use to fuel our metabolism and activities. Counting macros means to consume a precise amount of each macronutrient according to your macro plan. Through counting macros, calories are controlled for weight loss or weight gain. (There are 4 calories per 1 gram of protein and 1 gram carbohydrate and 9 calories per 1 gram of fat.) CrossFit, unlike other types of exercise, is a strength and conditioning program which means you'll develop muscle mass in addition to cardiovascular endurance and stamina. Developing stamina and strength requires a higher amount of protein than just developing cardiovascular endurance alone. A good guideline for CrossFitters is to consume protein in grams equal to your lean body mass. This is why I measure your body fat when you join and every time you have a check-in with me. If you've done a check-in with me you can find you lean body mass in your weigh-in history on BTWB. Your lean body mass is the weight of your muscles and bones excluding the weight of your body fat. For example, if you weigh 200 lbs and have 20% body fat you have 160 lbs lean body mass. Based on these measurements a CrossFitter might aim for 160g of protein every day. For most of us, eating our lean body mass in grams of protein is a challenge, which is why you see so many of us supplement with whey and casein protein or collagen peptides. Drinking a protein shake or eating a protein bar is an easy way to reach your protein goals. Whey protein is easily digestible by almost everyone. Most whey protein supplements provide 20-40g of protein per serving and the recommendation is to consume post-workout. Casein is a slower digesting protein which is why it's commonly consumed in the evening. Collagen peptides can be consumed anytime. I supplement with all 3 types of protein since my protein goal is higher than I can consume by meat and eggs alone. I put 2 scoops of collagen peptides in my coffee every morning for 20g of protein. The collagen peptides I use are unflavored and don't affect the flavor of my coffee. Within one hour post-workout I drink a whey protein shake which provides another 20g of protein. After dinner I eat a delicious casein protein pudding which provides another 20 g of protein. If I'm low on protein for the day I make the casein pudding with Darigold Fit Milk or Core Power. When calculating the amount of protein in your food, you'll need to measure or be pretty good at estimating the quantity you're eating. Here's where it gets confusing, the weight your food in grams it DOES NOT equal the grams of protein in that food. Weight in grams is a measure of the mass of your food, whereas the amount of protein in grams of food is a measure of that macronutrient only. Weight in grams does not equal grams of protein. Let's look at two common examples. Tuna fish is a delicious source of lean protein. The convenience of eating tuna is that is comes in a package that tells you exactly how much protein you get with each serving. According to this nutrition label the serving size is 56g and the protein amount is 11g. There are 2 servings per container, so if you eat the entire package you get 22g of protein. Foods that don't come in packages with nutrition labels require a bit more sleuthing, and everything you need to know can be found online. The resources I like best are https://nutritiondata.self.com/ or My Fitness Pal or the Macros feature of BTWB.
Let's say you eat skinless boneless chicken breast for lunch. One cup of diced chicken, or 140g of diced chicken, provides 43.4g of protein. Let's add this up with our 3 types of protein supplementation and see where we end up. Collagen peptides: 20g Post-workout whey: 20g 1 cup diced chicken: 43.4g Casein pudding: 20g TOTAL Protein: 103.4g To make the goal of 160g of protein we need to eat about 60g between breakfast and dinner. If you eat 2 scrambled eggs for breakfast you get 12g of protein (1 egg has about 6g of protein). Now you'll need to eat 48g of protein for dinner. Grilled pork chops are on the menu? Fantastic, you'll get about 52g of protein in one (180g) chop. As you can see, it's difficult to eat enough protein to meet your needs as a bad-ass CrossFitter, that's why protein supplementation is important. Once you start eating protein equal to your lean body mass you'll find that you're better recovered from each workout. You'll find yourself getting stronger and leaner. If you want a more customized nutrition plan, book a consult with Coach Audy. |
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