Today we are practicing another 2020 Festivus Games Workout. We are hosting our fourth Festivus Games on April 18. Won't you join us?
The beginning of the New Year is a natural transition time. We make goals and often we want to "re-set" from the winter Holiday indulgences. in fact, I hear this often in the first 2 weeks of January, "I just need to re-set, so I'm going to do a cleanse."
OH MY! So, you want to do a cleanse. Where do I begin?
First, let's just apply some basic biology. You already possess an amazing cleansing and detoxifying system in your body. This system features (FOR FREE:-) your liver and kidneys, and to a lesser extent your lungs and skin. The PRIMARY job or your liver and kidneys is eliminate biochemicals from our body. Yep, it's true! Our lungs and skin also have a role to play through ventilation and and sweating. Our body is an amazing and adaptive collection of organs, organelles, and tissues and it's in our best interest to quickly and effectively shuttle undesirable biochemicals out of our tissues.
Second, and this usually stumps most people, what it is EXACTLY you're trying to rid yourself of. Most folks, and especially the people who are trying to sell you the magic cleansing product, will answer with the dreaded T words, toxins. Well, which ones? What kind? How do you know what's toxic? Anything, even WATER, is toxic if it is ingested or inhaled in the wrong amounts. When someone drowns they die of inhaling water in toxic amounts. You can even die by DRINKING too much water. It's called hyponatremia and it's a real problem.
Most cleanse protocols are usually accompanied by a fast (24-48 hour fasting is the most popular) thus the cleanse has some weight loss element. Let's think about what's really going on here. We need a "re-set" because we've been making a series of lifestyle choices with regards to food, alcohol, sleep, and exercise and we just want to start over. Well, you can do all of that FOR FREE with your next meal. Then you can do it again without any special product or magic drink at your next meal. It's called choice and we all posses the ability to make one. If you're attracted to the fasting element, then just try that. Fasting costs you nothing and yes, you will probably lose some weight.
One thing that I can advocate that will help you re-set is to drink water. Water, the universal solvent, is amazing in its ability to lubricate the detoxifying systems of your body. Water will help your kidneys and liver do all of the amazing cleansing they naturally do so well. Water will fill your belly so you don't feel so hungry. Water will make you pee which means your kidneys are doing their job. Water will help you poop which means your digestive system is doing its job of elimination. How much water? Let's start with 1/3 to 1/2 your body weight in ounces. If you weigh 140 pounds then try drinking 46-70 ounces of water. You know what's best of all? Water is free:-)
Mr. Incredible eats a lot of protein.
I have been really enjoying the New Year Check-ins with all of you. I'm so impressed by how happy everyone is and by your progress. Most of you have made outstanding improvements to your fitness, health and body composition.
One of the most common nutrition protocols I have been prescribing in our New Year Check-ins is to eat 1 g of protein for each pound of lean body mass.
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.
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.
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.
Alcohol is a pervasive cultural vice and one that many of us can easily over consume. This time of year, especially, can be a difficult time to keep to just a few drinks on the weekends. Family, friends, co-workers, everyone wants to meet up for festive holiday cocktails.
I just read this very interesting blog post from Precision Nutrition on drinking and it's impact on health, fitness and performance. I was (well, perhaps I wasn't really) surprised to see how easily I can go from a moderate to heavy drinker. I certainly feel the deleterious affects of heavy drinking, my wedding ring doesn't fit well, my pants are harder to button, and CrossFit workouts are so. much. harder.
There are some well researched impacts of heavy drinking on our health. A few of them are:
Light to moderate drinking may have some positive impacts as identified the by Precision Nutrition folks:
As with most healthy lifestyle practices, context matters as we are all unique snowflakes with different tolerances. Have you heard the saying, "The Dose Makes the Poison"? What might be tolerable to you could be fatal to someone else. That is why I hate the idea of moderation. Moderation is relative to each individual and it is a moving target. You're idea of moderation is probably not mine. Your moderate dose might be fine for you, but for me it bring me to my knees worshipping the porcelain god.
I agree with the Precision Nutrition folks, we should drink because we enjoy the taste and flavors, not because we're stressed, or it's our daily habit, or social pressure from others.
What do you think? Have you experimented with alcohol consumption? Do you do a sober January? Tell me in the comments.
Having a plan and letting your friends and family know about it will help keep you on track and accountable to your goals. Make it fun! Establish safe words, secret handshakes, or whatever to keep within the guidelines you establish for yourself.
Tomorrow starts the 6 weeks winter holiday eating season. Do you have a plan to avoid gaining weight? Do you know how you will politely say no when your mom offers you a third slice of pie? Do you know how you will navigate your fourth holiday party of the weekend without consuming your 15th alcoholic drink in 2 days?
Lucky for us all, Working Against Gravity has published a holiday survival guide. You don't need to eat every single holiday cookie to enjoy the season, nor do you need to keep a bag of baby carrots hanging around your neck. You can have your fruit cake and eat it, too. The WAG guide will show you how.
The winter holidays are fun and stressful. This year why not create a plan that will help you navigate the churning seas of eggnog and pumpkin pie?
Remember, we are CLOSED Thanksgiving day and Friday. The Huffing for Stuffing is our official workout of the day for Thanksgiving. Friday the WOD is 100 burpees for time. Enjoy! We'll see you all on Saturday for a fun partner workout.
Celebrate Honor Week with this limited-edition shirt!
They are on sale only through midnight on Sat, Nov 30.
The more we order the less expensive the price becomes.
We are offering men's shirts and women's shirts.
Make sure you select the correct style you want.
Click on the link below to order yours today!
Order your Honor Week shirt NOW!
Row'd Royalty - Jan 17 - Feb 7
Olympic Weightlifting Seminar - Feb 2
Femme Fatale Week - Feb 10-15
Record your WOD on Beyond the Whiteboard.
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