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

Perform and look great. At the same time!

Zuzka Zavodnacrossfit tips, UncategorizedLeave a Comment

Great performance and athletic body, isn’t that what we all dream to have? The good news is, you can achieve it simply. Get on track and stick to it!  CrossFit is constantly varied functional movements performed at high intensity. But if I had to choose one part of the definition that is not really it, it would be high intensity. The more experience we get the more we know about how to pace, i.e. saving energy, breaking up the movements, planning your rest. When is the last time you went all out without a strategy and almost passed out? If it was last week, wonderful. If you can’t remember then you should change the way you train. Hight intensity is the key to increasing your performance and starting up the hormonal changes that help us form our bodies. In an article in 2007 coach Greg Glassman wrote: “Intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise.” Favorable adaptation includes forming your body and improving your health. “Be impressed by intensity, not volume,” he adds. Which means, do more work at less time. not more work over a longer period (i.e. training twice a day). Instensity is something we … Read More

My experience with intermittent fasting

Joey Scafidihealth, nutrition, strength, Uncategorized2 Comments

“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

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

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