Saturday, June 27, 2015

What To Eat Post-WOD

Kicking our ass in the gym isn't the hard part - for most of us, it's what we do afterwards, in the way of recovery and nutrition, that confuse and challenge us and ruin potential gains.

Post workout should be the HAPPIEST part of your day! You have an opportunity here to get pretty naughty if you want to. I'm talking doughnuts kind of naughty. While most of us aren't going to eat a doughnut post-workout, there's a reason why a doughnut will do more for you post-workout than a bowl of broccoli.


Here's how to tackle your post workout nutrition:

Immediately Post Workout (within 30 minutes of training)

Replenish Glycogen stores. Consume .5 to.7 g/lb of carbohydrate immediately post-exercise. Use carbohydrates that are very fast digesting, like honey, lactose (milk), coconut water, dextrose, maltodextrin, waxy maize, potatoes or fruit and fruit juices (though not as optimal). 

My favorite: 2 slices soft white bread spread with honey and PB2 and a side of protein powder mixed in coconut water. 

Protein for Muscle Repair. Most sources suggest .25 (cutting) to .50 (strength cycle) per pound of lean body mass. Protein should be in a ratio of 2 to 1, so if you have a lean body mass of 170 lb, this would mean 42 grams of carbs and 21 grams of protein if you are cutting, and 85 grams of carbs and 43 grams of protein if you are in a strength cycle.  Again, focus on options that digests quickly, so whey protein is a good option. Hydrolyzed whey protein is said to be a viable option for those that are lactose-intolerant. 

Fat is best left to a minimum as it will slow the digestion carbohydrate and protein.

Rehydrate. The general guideline for hydration is 16oz of fluid per pound lost during exercise; however that is assuming you started with perfect hydration (yeah, right). Don't drink yourself to death, but listen to your body. 

Stage 2 Recovery (2-6 hours post-training)
Continue filling up the tank on carbohydrate and protein using the same recommendations (.5-.7 g/lb carbohydrate and 2:1 carb to protein ratio).  Now it is time to focus on consuming real, whole foods. 

Stage 3 Recovery (Beyond 6 hours training) At this point, your glycogen is restored. Now, focus is on maintaining blood sugar levels. Carbohydrates should be low glycemic to keep insulin under control and focused on getting plenty of nutrients. Eat plenty of vegetables, legumes, but limit fruits and sugars. Keep eating protein and ramp up fat intake.  Fats will provide energy to conserve carbohydrate stores and will keep you full.  Nuts, seeds, avocados, olives, coconut oil and fats from grass fed meats are some of the best options. 

If you want specific help dialing in your diet or post-workout nutrition, I'm only an email away. Happy lifting. Happy eating.

Friday, June 19, 2015

4 Tips to Help You Fit Your Macros

Adjusting your diet isn't easy. If it was - we'd all have 6-pack abs and endless energy, right? But, once you have a macronutrient prescription, there are a few things you can do to make your life a little bit easier, and your goals more attainable.


1. Stay away from any kind of flavored or fruit-filled yogurt. These are generally very high in sugar (and when you're my client, you have a very low sugar ceiling). Instead, opt for a non-flavored Greek yogurt, such as Siggi's, Chobani or Fage. To sweeten it without any additional calories, use non-alcoholic Stevia drops. I love NuNaturals.


2. Don't kill your fat calories with peanut butter. If you're looking to add a peanut butter flavor to your shakes or oatmeal, opt instead for PB2. Powdered peanut butter contains a fraction of the fat of regular peanut butter. It's essentially de-fatted peanuts made into a flour like consistency that can be blended into anything. I'm not saying fats are bad, but there are much better sources of fat and protein than peanut butter. And when you're watching your fat grams, you know how easy it is to blow them.

3. Calculate your meal FIRST in your calorie-tracking software, that way you can adjust the amounts BEFORE you eat it and exceed your protein/fat/carb goals. I have most of my clients use MyFitnessPal.

4. Allow yourself to take one day off a week. One day away from tracking. Listen to your body, eat what you want. For many of my clients, who are in a caloric-deficit, this day is very important, because it's a re-feed of sorts. They generally wake up a few pounds lighter and more "cut" looking.


Enjoy the process and the journey! Remember with weight loss, it should come off at the same rate it took to put on.

Monday, June 15, 2015

Pr's & Burger Babies

You know those moments when you're feeling pretty good about yourself?

Right now is not one of those moments. After a strength session this morning, I thought flushing my legs would be a good idea, you know, to help get some of the weekends soreness out of these tree trunk legs of mine ... so I went to a Spin Class.

Nothing like a grandma kicking your ass during a 45 minute spin class to bring you back down to Earth.

Besides feeling like a big blob afterwards, it was really nice. I haven't been to Spin since before I moved to Kuwait. And if you're a long time reader, you know how much I loved me some Spin.

This weekend was a happy one. :)



We drove up to Connecticut on Friday afternoon for a competition on Saturday, the Totally 80's Crippler hosted by CrossFit Swarm.

The competition was well run. Great music, great venue, on-time, and great sportsmanship from all competitors. The judging was a bit messy, but maybe I have too high of standards since Judging at Regionals?

This competition was so memorable to me because I was throwing down with my old training partners from Land Warrior. We've all grown a lot as athletes since meeting last September; needless to say, testing our fitness against each other was a blast. I was honored to be competing with my partner, too, because it was his first CrossFit competition.


I didn't want to let him down, I was scrapping for a podium finish.

And we took it. 1st place. The highlight of the weekend was definitely my 191 pound clean and jerk PR and winning by 1 rep in the Final Event ... woof!

It was so nice to see all of my old athletes, and to be there not as their Head Coach, but as just another athlete, throwing down with them, enjoying the suck, asking for back rubs, going for coffee orders, and taking naps in the shade.

On Sunday, after a long ride home from Connecticut Saturday night, we ventured to Philadelphia for the Philly Burger Brawl. So many firsts for me! First time in Philly, first time taking an Uber, and first time being a mother. To an ornery, red meat burger baby.


I think he wanted to throw up a little.
Good times, good times ...