What to add into your training mix?

Vasek MalecekCrossfit Committed, crossfit tips, nutritionLeave a Comment

My private session students often ask me about supplements, if they should get proteins? It doesn’t really matter if they want to lose or gain weight or get stronger, they often believe that the magic powder in the box will help them achieve their goals. When I challenge them and ask why do they think that they even need to add proteins into their diet and what do they eat during the day, they often don’t even know. So if you are one of them, remember, these all are just SUPPLEMENTS. The key here is to have your regular diet under control and then you can start to add. Another thing to consider is if your body and work out load really requires this dietary addition. If you train 3 times a week, you will probably be fine without them. If you hit they gym every day and you train elsewhere as well or more than once a day, it would be hard for you to get your energy back even if you eat well. In that case supplements are something to consider. So lets take a look at the two most common supplements. Protein concentrate Protein is the basic … Read More

How was our first Dry January Challenge?

Dora StenclovaCrossfit Committed, health, nutrition, UncategorizedLeave a Comment

Our first CFC Dry January Challenge is over. We have got over 60 people (roughly 1/4 of our gym!) who decided to give up drinking alcohol for 31 days! In addition to not drinking every participant of the challenge had to choose one lifestyle or nutrition challenge or a habit that they were going to stick with for the month of January. A lot of people started meditating a few times per week, studied a new language, worked on a new skill, gave up eating sugar, bread, coffee, chocolate, sweets or decided to eat strictly paleo for the entire month. Why did we do this? Even though our challenge took place in January, it was not supposed to be a New Year’s resolution kind of thing. I personally do not like New Year’s resolutions very much, because I believe that if people want to change something, they should change it right now and not wait until next Monday, the 1st of the upcoming month or the New Year to start. The whole challenge was therefore more about taking a break from alcohol after the holiday season and about making changes that contribute to your wellbeing and creating new positive habits. … Read More

My experience with intermittent fasting

Joey Scafidihealth, nutrition, strength, UncategorizedLeave a Comment

“Eat six small meals a day” “Breakfast is the most important meal of the day” “Your body will start using your muscle as fuel if you don’t eat at regular intervals!” We’ve heard all of these before and it sounds as if we should be shoveling food into our mouths continuously throughout the day. What if eating larger meals, less frequently was actually the way to go? Intermittent fasting: A term that describes controlling your fasting (not consuming any calories) and non-fasting windows *This is intended to be only an empirical account of my experience with intermittent fasting. It’s been over 5 months now that I’ve been consistently fasting and following a ketogenic diet and I just wanted to share a bit about my experience, with the fasting part, over this time in case you’ve been thinking about giving it a try yourself. I’ve known about intermittent fasting ever since I heard about the Paleo diet back in 2009. However, it was always one of those things that was put on the back burner as I felt that it was too much for me and that I wasn’t ready for it. Not consuming ANY calories for extended periods of time!? … Read More

How does alcohol affect our performance?

Dora Stenclovahealth, nutrition, UncategorizedLeave a Comment

alcohol crossfit

If you’ve ever been to one of our CrossFit Committed parties, whether it was the popular Christmas party or pre/post Open party at WOD & Rest, you’ve probably noticed that CrossFitters like to have a few drinks. In the summer, when it’s nice and warm outside it is tempting sit and enjoy a drink (or two) at your favorite beer garden. Which is why we are going to look at how our bodies process alcohol and how much drinking affects our performance. How do we process alcohol? Various factors -weight, sex, how fast we drink it, or whether we drink on an empty stomach- affect how fast our metabolism tackles alcohol. However, the process is always the same. First, it is processed, then distributed through out the body and then degraded. When we drink, the alcohol (ethanol) travels straight to our stomach where it is immediately absorbed (about 20-25%) into our bloodstream. The rest continues to the small intestine, where it is reabsorbed into the bloodstream. Once absorbed, it continues to our liver where it is metabolised. Usually, it takes up about 90 minutes to absorb 14 grams of alcohol (about 1 beer, wine, or a shot of hard alcohol). However, the speed … Read More

How to train in the heat Part 2

Zuzka Zavodnahealth, nutrition, UncategorizedLeave a Comment

Tomáš wrote about how to train in extreme heat last week. This articles continues to share specific tips on what to do differently in these hot summer temperatures. There is no reason to stop training, but you need to adjust how you train. Particularly strength, which requires consistency. You skip one training and it will be easier to skip another. Hydration We all know that staying hydrated is key for our bodies. But how much water is enough? Robert Voy, the former head of the US Olympic Training Center, says that for every 20 minutes of training we should drink at least 200 ml of water. Losing just 1% of water in your body can limit your performance. Avoid sweet drinks – sugar slows your metabolism and regeneration down. Caffeine is diuretic and it drains you. If you’re used to drinking coffee as a kicker before you train, try avoiding it when its really hot outside. Supplements The most important dietary supplements are vitamins and minerals that our bodies lose when we sweat. The warning signs our bodies send us when minerals are missing are: cramps, muscle tremors, weariness, and extreme fatigue. Ideally take soluble supplements before, during and after you train. Especially if … Read More

Paleo, Keto, which diet is best for me?

Ryan ODonnellnutritionLeave a Comment

Since I started studying nutrition last year I’ve fielded the same question from countless different members in the gym: “what’s the best diet?” As most of you know, I passed my Precision Nutrition level 1 certificate several months ago. Their founder Dr. John Berardi’s opinion, which he outlines in detail here, is one I agree with wholeheartedly. Basically: There is no “best diet” and there’s nothing that will work for everyone. I can already hear people that have found success with keto, paleo or something similar saying, “you’re wrong.” I respectfully disagree. The truth is, if you are not following any type of eating plan whatsoever, you’re going to lose weight and feel better if you start following one regardless of the type. It’s because you actually start to pay attention to what you’re eating. You’ll naturally cut out those afternoon snacks or sugary drinks or beers after work because they aren’t in your plan. However, how many of you have tried strict paleo and stuck with it for more than 6 or 8 weeks? How many people do you know that have? This is the reason I don’t suggest following any of these diets for my beginner clients. Trying to make … Read More

What is IIFYM? Try tracking your macronutrients.

Dora Stenclovahealth, nutritionLeave a Comment

CrossFit has become a lifestyle for many of us and it also makes us think more about what we eat. Many people connect CrossFit with Paleo or Zone diet, but we can see that there are also other diet approaches that are becoming popular. One of the most popular one among CrossFitters is If It Fits Your Macros (IIFYM) and I am going to discuss this approach further in this article. Many professional CrossFitters have recently changed their diets from “I can eat what I want” to tracking what they eat and logging everything into applications like My Fitness Pal. They are more concerned about eating clean, but even more than that they concentrate on reaching the right amount of macro and micronutrients that support their athletic performance and goals.   IIFYM is probably the most common approach that we can currently see in fitness world. It is pretty simple. You have a set amount of grams of protein, carbohydrates and fat that you should eat everyday. This amount can be changed depending on what your goals are. The main idea is that it is not important if your calories come from a bowl of oatmeal or a cheeseburger, but … Read More

Supplements: What do they do, and what should I take?

Ryan ODonnellhealth, nutritionLeave a Comment

I’m writing this post due to several questions that have been put to me personally over the past year or so from members who have approached me in the gym. I’ve heard some variation of the following three questions countless times, so I figured I’d just answer all three to the best of my ability in one spot. The questions are: “What does (x supplement) do?” “Should I be taking (x supplement)?” “Do you take any supplements? Why?” We’re going to focus on the supplements which I have been asked about the most around the gym and the ones that seem to be the most popular. Two more things before we dive in: 1. You could write (and people have written: http://www.bodybuilding.com/fun/protein-types-best-for-you.htm) a lengthy article about the different type of protein shakes you can take. Protein in your diet is probably the single most important thing you need to build and maintain muscle, so downing a protein shake post WOD is never a bad idea. Especially if you’re someone who has trouble eating in the aftermath of a devastating workout. 2. I don’t mess with any pre-workout stuff. I used to take NO-Explode when I was in college, but I … Read More

Tim's "Fit 4 Fifty" Challenge!

Joey ScafidiCrossfit Committed, health, nutritionLeave a Comment

Last September I began a journey. This journey began following an experience I had on holiday with my family in August last year. I have two sons and at that time they were 11 and 15 years old and we went to spend an hour of fun together on a large multi activity inflatable anchored out in the bay about 50 meters. It was a pay at the beach for 1 hour and a swim out and back it had slides, rope swings, obstacle course etc. looked lots of fun. I really hadn’t realised or was in total denial how much I had let my physical condition go. Subsequently, I lasted 10 mins of the allocated hour and wasn’t even able to pull myself out of the water without embarrassing assistance from some other people or to carry on after I got back on as I was totally exhausted and had no strength left to do anymore. I was so annoyed and upset with myself I thought it was shameful at my age. The swim back to shore was long, slow and a real low point. That evening I reflected very heavily on my age, condition, future health and quality … Read More

Eat healthy and save time!

Ryan ODonnellhealth, nutritionLeave a Comment

Many of you have probably already heard that Joey and I are currently working on our Precision Nutrition certification and I can say so far I have learned a lot. The guys behind the Precision Nutrition program have a lot of free information available online as well, it’s all very informative. I shared this infographic (http://www.precisionnutrition.com/workout-nutrition-infographic) a while ago in the members facebook group, It helps making your eating choices very easy. I try to base my diet (most of the time) on this infographic and it works great. Check it out before you continue reading this post. OK. We know what to eat and when to eat it. Now comes the hard part, actually doing it. Let’s face it, if we really want to eat clean, more than likely we have to cook for ourselves. There’s not exactly a large number of restaurants out there offering a wide selection of balanced and healthy meals. The problem with cooking is that it’s time consuming, and finding the time to prepare food for yourself can be difficult. I’m here to offer some hacks that I use to help me eat healthy and save myself some time. Number one: Stock up on some … Read More