Tag Archives: Nutrition

Nutrition Power Hour

You know that Nutrition is the base of the fitness and wellness pyramid – now learn how to put healthy eating habits into practice!

Join Coach Valerie for a 60 minute Nutrition Overview. Learn the basics of Nutrition and Healthy Eating – the how and why of eating for your goals.

You’ll also receive:
Nutrition 101 Handbook
1 Week Meal Plan (written by our Registered Dietitian)
Food Log Journal

This is a great way to get some basic knowledge, try out a meal plan for a week, and see some results!

Cost is just $20 and the first 10 people will receive a complimentary 3 Compartment Food Container – click the date and time below to register now!

Saturday, June 3rd at 10:15am
Monday, June 5th at 6:30pm

Fitness Pyramid (Spoiler Alert: it all begins with Nutrition)

Let’s spend a little bit of time today to talk about this Fitness Pyramid. As you can see, it starts with the wide base of Nutrition and builds to the top where at the peak we see Sport. Just like the actual pyramids weren’t built in a day, neither is your fitness. And just like building the pyramids, you have to start at the bottom and build a good base before you can start on the next level.

Your fitness goals will define how far up to the top of the pyramid you go, not everyone has the desire to get the top Sport level. But, wherever you want to go with your fitness, you will need to start at the bottom and work your way up as far as you would like.

CrossFit Founder Greg Glassman laid it all out beautifully in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean & jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Nutrition – 7 Days a Week
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

It may or may not surprise you that Nutrition is at the base of it all. Your Nutrition is where everything else will come from. Let’s compare this pyramid to a car. Nutrition is the quality of the gas you put into the tank. Low quality in, poor performance out. Looking at this pyramid, we also have to realize that Nutrition is something we should be working on 7 days a week. The way we fuel our bodies is a constant in our lives and something to be cognizant of every time we put food in our mouths.

This is the most important aspect of your wellness and fitness. Without a good base of Nutrition, nothing else will function as well.

Metabolic Conditioning – 4-6 Days a Week
Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

This is your body’s capacity to do work efficiently. It’s the car’s gas tank. And it isn’t just the size of the tank that matters, but also how efficiently you use the fuel you have – like getting good gas mileage in a street race (fast and furious), a medium trip to visit family (good, steady pace), or a cross country drive (long and consistent with planned rest stops.) Being able to do all well is to your advantage.

Gymnastics – 3 Days a Week
Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.

This is your ability for finer body control and range of motion, it means more than just muscle ups and handstand push ups! This piece is like the frame of your car. All of the other systems and part rely on it for support. You would surely rather drive a well built car than something that has been in an accident and has a smashed front end and dented doors. Safety is a huge concern. You want to know that the vehicle you are occupying will take care of you if something happens. With a nice solid frame and solid core, you are better able to control movements and body positions as well as absorb the impact of weights.

Weightlifting – 2 Days a Week
Practice and train major lifts: Deadlift, clean, squat, presses, clean & jerk, and snatch.

Once you have the rest (solid foundation of nutrition/quality gas, a nice big gas tank of stamina/endurance, and the frame/solid core to put it all on), then we can start to work on the load/amount of weight we are working with. Think about a Mini Cooper and a Ram 1500. Both have the quality gas, the gas tank, and the frame work. Both vehicles have the capacity to pull a boat behind them. But which vehicle do you think can pull that boat MOST efficiently. The bigger vehicle (the one with more horsepower)  is going to be built for that task. Both can do it, one can do it well. This isn’t just about carrying the weight, it’s about doing it efficiently. Only after you have the rest can you build the strength though. Your body can only build so much at a time – muscle mass is expensive to build and maintain!

Sport – 1 Day a Week
Regularly learn and play new sports.

Training for sport is the very tip of the pyramid. Once EVERYTHING else is working well, then we can specialize and work on a specific task. It’s your Jeep off roading through the mud. Playing a football game once a week, or running a race – it’s the big day. You are expending a lot of effort and energy and your body needs time to fully recover after a full out effort. That is why it’s something that happens once a week, not everyday. And, to take this back to the beginning, if the foundation, your nutrition, is solid, your body has all of the resources it needs to rest, recover, rebuild, and get ready to do it all again.

I can not stress enough how important getting a good, solid Nutrition base is. Whatever your goals are, Nutrition is where you start. Eating to lose body fat, gain muscle mass, improve energy and performance – what you put into your body matters. Garbage in equals garbage out.

Click for more information on our 28 Day Nutrition Challenge or Nutrition Coaching Programs

Nutrition, Supplements, and Sleep

If you have ever done a CrossFit WOD, you know they are brutal. Nowhere else can a three minute WOD named Fran leave you gasping on your back. We don’t need to work out for hours and hours to get a good workout. We do need to be sure we are recovering properly after these WODs though.

How we recover after workouts is as important as the workouts themselves. The workouts are where we physically tear our muscle tissues so that as we are recovering our bodies can rebuild them into something even stronger. The key is to make sure we are giving our bodies adequate recovery time and all the necessary resources to do that. Getting stronger in one way or another is usually at least part of our workout goals. And our bodies need all the right tools to do that.

The first thing we need to make sure of is that our bodies have all the right nutrients to build our muscles bigger and better. Whether you are vegan or vegetarian or Paleo or primal or Zone, be sure you are getting enough nutrients to sustain your current schedule and intensity of workouts. Also make sure to consider what your goals are, if it is weight loss, you may need to watch your calories a bit more, if you are looking to build mass, you may need more calories.

The best thing to do is research each of the above mentioned eating lifestyles, try them out, see how you feel during them and how you perform and recover and then tweak them little by little to fit your lifestyle and goals (it can be overwhelming, but a Nutrition Coach can help.) You need to look at how and what you are eating and see if you need to fill in any nutritional gaps. Maybe a multi-vitamin is in order for you. If you are vegan/vegetarian, be sure you are getting adequate protein from other sources. Your Coach can surely offer some advice and insights for you as well.

Natural ways to get nutrients is always best, but there are a few supplements that may be worth looking into. An after workout protein/recovery drink and fish oil/omega-3 supplements are two of the biggest ones for athletes. A good protein drink will have a decent amount of protein (20 or more grams per serving), it should come from a good source (like grass fed cows), and it should be low in sugar and not contain any artificial sweeteners.

Fish oil will help reduce inflammation and swelling in the joints. Be sure to look for one that is in high in omega-3 primarily from fish with a ratio of roughly 2:1 EPA to DHA when choosing one.

Sleep is so vitally important to our recovery and probably the most overlooked piece of the puzzle. The amount of sleep per night varies per person, but is usually around 8-10 hours a night for adults. Many of us do not get enough sleep or sleep poorly when we do sleep. And sleep is usually the first thing to go when we are stressed or busy. Magnesium (which is a powder mixed with water and taken before bed,) may be something that is helpful is making sure that the sleep we do get is deep and uninterrupted.

You work your body hard when you CrossFit, make sure you are giving it everything it needs and letting it rest and recover properly.

If you would like more information, please visit our Nutrition Page.

Change – By Coach Valerie

If you read no further and remember nothing else, commit the next sentence to memory. The two primary elements leading to behavioral change are importance and confidence.

Now for an exercise. Stop and think about something you want to change. Don’t pick the most significant change in your life, but something small: major hair change, making sure you clean the kitchen every night, etc. Why haven’t you done it yet?

Maybe you’re scared that if you go from brunette to fire engine red it won’t look good. Maybe going to bed is simply more important than a clean kitchen. See what I’m getting at here? Confidence and importance.

For the vast majority of high functioning people (like you all out there), the primary barrier to change is confidence. Most of us can look at a behavior, determine its level of importance and adjust accordingly.

For example, I would very much like to have a clean kitchen every night, but sometimes I leave the dishes in the sink. I don’t feel bad about this decision; I’ll get to it eventually. It is simply not important, so my behavior will not change.

On the other hand, my health is very important to me. Working out is important to maintaining my mental health more than my physical health. I will avoid doing other things to prioritize working out, particularly if I’m feeling stressed. I will change my behavior to make working out a priority. Makes sense right. Important = change, not important ≠ change.

Too bad this isn’t a simple equation (math!) The other variable is confidence. How many times have you invited a friend to come to CrossFit class and they won’t. They may value working out, they may value health, but there’s still no way they are going to try this awesome, high-intensity, constantly varied, functional movement workout.

Likely you’ve heard the reasons related to fear of what they will be asked to do and their ability to do it. That’s confidence my friends. Fear of failure keeps us from making behavior changes.

So here’s the full equation: importance + confidence = change. You need both.

I share all of this information because we are rolling out a nutrition program and most people fail at making nutritional changes because of fear.

People worry about the consequences of changing what they eat (what will I tell my friends? What will I eat at parties) or their ability to sustain the change (how will I pass up donuts at the office meeting?) Changing how we eat is hard, especially if you’re eating generally okay, trying to take it to the next level can be exceedingly tough.

So what to do? Own it, find a program that works with an accountability piece so that you can learn to making sustained change over time. The new nutrition program at CrossFit Recursive offers an affordable package with a program designed by a licensed dietian and implemented by a psychologist to assist you in achieving wellness.

For more information on the Nutrition Coaching Packages available, visit: http://crossfitrecursive.com/nutrition-coaching-program/

You can register right on-line and book your first appointment, or you can schedule a time to meet to talk about what program is best for you.

Sample Meal Plan – Nikole

Want to know what your Coaches are eating on a daily basis? Here’s is a whole day’s sample from a Coach. Ask you’ll see, there are a wide variety of options – there are many right ways. The trick is figuring out what works best for your body and your goals.  You have to start with that Food Journal.

Nikole:
BREAKFAST:
4 Strips of Bacon
3 Eggs
Coffee or Spark

SNACK:
Greek Yogurt with Granola and Berries

LUNCH:
Shredded Sweet Potato Hash with Pulled Pork, Peppers, Avocado, and Hot Sauce
Sparkling Water

SNACK:
Apple and Almond or Peanut Butter

DINNER:
Paleo Pizza
Cauliflower Pizza Crust topped with tomato sauce and plenty of meats and veggies – whatever I have around the house
Kill Cliff Drink

SUPPLEMENTS:
SFH Fish Oil, Glucosamine/Chondroitin, Creatine, BCAAs

I have done strict Paleo several times and have decided my body does fine with some processed dairy (cheese, sour cream, yogurt) and legumes (peanut butter, green beans).

Gluten and sugar are big migraine triggers for me, so I try and avoid them as much as possible.

As I get older, my joints sometimes hurt so I take the Fish Oil and Glucosamine/Chondroitin when we squat a lot.

Sample Meal Plan – Brent

Want to know what your Coaches are eating on a daily basis? Here’s is a whole day’s sample from a Coach. Ask you’ll see, there are a wide variety of options – there are many right ways. The trick is figuring out what works best for your body and your goals.  You have to start with that Food Journal.

Brent:
BREAKFAST:
3 eggs, scrambled
1 oz cheese
2 Tbs salsa
1/2 avocado
1 banana
coffee

SNACK:
1 apple
2 oz cheese
12 peanuts
LUNCH:
4 oz baked chicken
2 cups mixed greens
1 cup chopped tomato
balsamic vinaigrette
1 apple
SNACK:
Rx Bar
coffee
DINNER:
4oz baked chicken
1/2 avocado
4Tbs mango salsa
1 orange
I prefer to block macro nutrients a-la Zone. This allows for some more “normal” food options like rice, oatmeal, etc. I don’t usually have snacks during the day, instead I’m trying to eat 4 meals @ 4 blocks per meal. If I’m not feeling satisfied after meals I eat more mixed greens or spinach.
The above is a pretty typical day. Sometimes another cup of coffee finds it’s way in. I drink water from a Nalgene all day when I’m thirsty. Sometimes I have herbal tea before bed. I try to enjoy an alcoholic beverage or two (seriously, one or two) during the weekend. One of the weekend days is reserved for eating junk – no rules.
No vitamins. Fish oil off and on. I have a protein shake (SFH Recovery) post workout – mostly as a reward for coming in.

Sample Meal Plan – Patrick

Want to know what your Coaches are eating on a daily basis? Here’s is a whole day’s sample from a Coach. Ask you’ll see, there are a wide variety of options – there are many right ways. The trick is figuring out what works best for your body and your goals.  You have to start with that Food Journal.

Patrick:
BREAKFAST:
Three eggs with bell peppers and onions (cooked with coconut oil or ghee), avocado or guacamole and salsa
Coffee

SNACK:
Banana and peanut butter

LUNCH:
Baked chicken with kale
Orange

SNACK:
Post workout Recovery protein w/ water

DINNER:
Stir fry (sugar snap peas, onions, garlic, peppers, broccoli, etc) cooked with coconut oil
Ground bison or grass fed beef with curry mixed with stir fry
Wine

BEVERAGES:
Lots of water

SUPPLEMENTS:
5,000 IU of Vitamin D and SFH Fish Oil

Sample Meal Plan – Zoe

Want to know what your Coaches are eating on a daily basis? Here’s is a whole day’s sample from a Coach. Ask you’ll see, there are a wide variety of options – there are many right ways. The trick is figuring out what works best for your body and your goals.  You have to start with that Food Journal.

Zoe:
BREAKFAST:
2 large egg whites with 3 cups of spinach
1/2 grapefruit
1 Tbs hot sauce
1/2 avocado

SNACK:
1/2 cup greek yogurt sprinkled with almonds

LUNCH:
Grilled Chicken Salad
(2 oz. chicken, 2 cups of spinach, sliced strawberries, goat cheese, 1-2 Tbs of salad dressing)

SNACK:
Rx bar (post-workout), or SFH recovery drink (post-workout)

DINNER:
1 large pepper stuffed with ground turkey, quinoa and black beans
3/4 cup brussel sprouts

Sample Meal Plan – Cam

Want to know what your Coaches are eating on a daily basis? Here’s is a whole day’s sample from a Coach. Ask you’ll see, there are a wide variety of options – there are many right ways. The trick is figuring out what works best for your body and your goals.  You have to start with that Food Journal.

Cam:
BREAKFAST:
50 g Oats
350 g Egg Whites
14 g Raisins

SNACK:
1 oz. Raw Almonds
Protein Shake

LUNCH:
10 oz. Chicken Breast
150 g Spinach
1/2 Avocado

SNACK:
RX Bar

DINNER:
10 oz. Chicken/Fish/Steak
150 g Broccoli
1/2 Avocado

SUPPLEMENTS:
Creatine, Glutamine, Fish Oil, Multivitamin

World-Class Fitness in 100 Words – Week 1

World-Class Fitness in 100 Words
To start off 2016 right, we are going to break down Coach Greg Glassman’s (CEO and Founder of CrossFit) World-Class Fitness in 100 Words.

Each week we’ll take a section of his message and focus on that. Each week we will build on what we learned the week before. By the end of the 8 weeks you should have everything you need to be the athlete you want to be.

Week One:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.

There is a lot in this nutrition portion. And notice that it is the first part of all of this. You can’t out-workout a bad diet. When you workout, you break down that muscle tissue, your body needs good quality nutrients to use as the building blocks to rebuild that muscle tissue stronger than it was before.

We are going to look at and concentrate on WHAT we eat for this first week. Don’t worry about how much you are eating (we’ll look at that next week.)

Keep a food journal for 7 whole days. The first 2 days, just eat regularly and make sure to keep track on your journal of what you are eating. The next few days be more aware of what you are eating.

Don’t approach food and fat/weight loss with the mindset of “dieting.” Dieting has the connotation of restricting food. And what happens when we are told we can’t have something? We want it even more. It’s a set up for failure.

Avoid sugar, flour, starch and processed foods. Your food should have an expiration date. Food is not meant to live on a shelf forever. If it walked the earth, swam in the ocean, or grew from the earth – eat it.

Day 1-2: Food Journal, eat regularly, just track what you are eating and when. No judgement. Just knowledge of where you are at.

Day 3-4: Food Journal, be aware of what you are eating. Try and make better choices. Substitute one or 2 of your regular things for a better choice. Spaghetti squash instead of noodles. Bacon and eggs instead of cereal and toast. Carbonated water instead of soda. Just make 1-2 healthier choices per day to start. No alcohol.

Day 5-6: Food Journal, be aware of what you are eating. Try and make breakfast and lunch choices that follow the guidelines. Be aware of your snacking habits and choices.

Day 7: Food Journal, be aware of what you are eating. Try and make breakfast, lunch, dinner, and snacks choices that follow the guidelines. It’s just one day. Make sure to pre-plan your food for the entire day.