I have to be honest, today - I stole a workout.
Well, it's not really that uncommon, actually. I'm just lucky they're not patented.
Today's workout was called "Partner Pull"
WOD
3 rounds for time
partner drags 40'
12 ring push ups
KB swings (swing until partner is finished with 12 push ups)
switch = 1 round
Conditioning
21-15-9
med ball cleans
DB frontal plane lunges
DB thrusters
Today we would like to wish Debbie Medina a very happy birthday too! And a big thanks to Kristin to all of her hard work and dedication these past few months! Kristin is off to sunny Cabo San Lucas, and she has definitely earned it. Have a great time champ!!!
Friday, February 19, 2010
Thursday, February 18, 2010
Acidic and Alkaline effects of post-exercise replenishment
The post-workout meal is the second most important meal of the day. Just like mom used to tell us, "breakfast is the most important meal of the day." What's the big deal about what you put into your body after a workout? Why do you need to put calories into your body when you just worked your butt off to burn a bunch of calories? Isn't it counter productive to eat after a workout if weight loss is a result of calories in verses calories out? And what the heck is the difference between alkaline and acidic foods? Here's our two cents.
Weight loss is a result of calories in vs. calories out. This much is true. If, for example, someone's body is burning 2,500 calories a day (including basal/resting metabolic rate, activity and exercise), then they would have to consume roughly 2,000 calories to see a net caloric loss of 500 calories. In order to optimize this weight loss, there has to be a post workout meal/snack to keep the brain, muscles and bones from going into complete failure and refuel them in order to: 1) survive the remainder of the day; 2) replenish for the NEXT workout; 3) keep your spouse from making you sleep on the couch because your so damed grumpy & hungry; 4) spare the bones and muscles from excess breakdown.
After you have just spent an hour on a bike in a spin class or completed the Filthy 50, perhaps even finished a 5k jog, your body will need to fuel within 30 minutes of cessation of that exercise. This is the magic window of opportunity your body has given you to put something in your mouth and get it to your stomach ASAP. Believe it or not, you need to put some of the carbohydrates back into your muscles you just burned, and you also need to supply the body with amino acids to repair muscle tissue you just broke down. So what are some good, and even not so good options?
We usually recommend a cool, sweet liquid with a ratio of 4:1 carbs to protein. It should have a relatively high glycemic index value and not create too much viscosity in the gut. Endurox is a great supplement to take with this proper ratio. You can purchase it at Vitamin Shoppe for about $25. Fruit juice with frozen fruit, and 2 tbsp of dextros (glucose), a splash of vanilla and some cinnamon with a scoop of whey protein is another favorite of ours. Dextros is sold at any home brew shop. I usually go to down town Hillsboro where I can buy as much or as little as you want.
If you're not a fan of drinks or shakes, or just want to stick with whole foods, Tty tuna with a splash rice vinegar and some black pepper, a handful of raisins and half a pear, with water. The raisins and pear will help keep the pH level of the blood under control.
During exercise, the blood can become acidic (a decrease of pH). When this happens, the body literally steals calcium from the bones because calcium is what's called and alkaline. This alkaline mineral will help restore the pH level of the blood, but at an expense of the bones. Remember when mom used to say, "all that candy will rot your teeth"? She wasn't kidding. Chocolates and sweets have this same effect on the blood, and thus remove highly expensive calcium from the bones and teeth, where it's needed the most. Keep the acidic level where they should be by avoiding post workout foods that cause additional drops in pH such as: Brown rice, rolled oats, whole wheat breads, spaghetti, white rice & dairy. This will spare bone AND muscle.
Thanks for taking the time to read our material,
Chuck & Shelly Gonzales
Weight loss is a result of calories in vs. calories out. This much is true. If, for example, someone's body is burning 2,500 calories a day (including basal/resting metabolic rate, activity and exercise), then they would have to consume roughly 2,000 calories to see a net caloric loss of 500 calories. In order to optimize this weight loss, there has to be a post workout meal/snack to keep the brain, muscles and bones from going into complete failure and refuel them in order to: 1) survive the remainder of the day; 2) replenish for the NEXT workout; 3) keep your spouse from making you sleep on the couch because your so damed grumpy & hungry; 4) spare the bones and muscles from excess breakdown.
After you have just spent an hour on a bike in a spin class or completed the Filthy 50, perhaps even finished a 5k jog, your body will need to fuel within 30 minutes of cessation of that exercise. This is the magic window of opportunity your body has given you to put something in your mouth and get it to your stomach ASAP. Believe it or not, you need to put some of the carbohydrates back into your muscles you just burned, and you also need to supply the body with amino acids to repair muscle tissue you just broke down. So what are some good, and even not so good options?
We usually recommend a cool, sweet liquid with a ratio of 4:1 carbs to protein. It should have a relatively high glycemic index value and not create too much viscosity in the gut. Endurox is a great supplement to take with this proper ratio. You can purchase it at Vitamin Shoppe for about $25. Fruit juice with frozen fruit, and 2 tbsp of dextros (glucose), a splash of vanilla and some cinnamon with a scoop of whey protein is another favorite of ours. Dextros is sold at any home brew shop. I usually go to down town Hillsboro where I can buy as much or as little as you want.
If you're not a fan of drinks or shakes, or just want to stick with whole foods, Tty tuna with a splash rice vinegar and some black pepper, a handful of raisins and half a pear, with water. The raisins and pear will help keep the pH level of the blood under control.
During exercise, the blood can become acidic (a decrease of pH). When this happens, the body literally steals calcium from the bones because calcium is what's called and alkaline. This alkaline mineral will help restore the pH level of the blood, but at an expense of the bones. Remember when mom used to say, "all that candy will rot your teeth"? She wasn't kidding. Chocolates and sweets have this same effect on the blood, and thus remove highly expensive calcium from the bones and teeth, where it's needed the most. Keep the acidic level where they should be by avoiding post workout foods that cause additional drops in pH such as: Brown rice, rolled oats, whole wheat breads, spaghetti, white rice & dairy. This will spare bone AND muscle.
Thanks for taking the time to read our material,
Chuck & Shelly Gonzales
Tuesday, February 9, 2010
If this doesn't deserve to be on the homepage, I don't know what does!
Rod Haines gives a shout out to CrossFit Hillsboro from the Ice Hotel in Sweden. Rod was abroad to compete in the Tough Guy Event. He has been training with us 4x/wk. since September to prepare for the competition. This was an amazing challenge that Rod completed in 2 hours and 30 minutes. Way to go, Rod!
Friday, February 5, 2010
The expansion of CrossFit
This is Cian. Cian will be participating in another ultramarathon this weekend in Texas. We wish you the very best of luck Cian. Please feel free to take Monday off.
CrossFit is exploding right now across the world. I don't think I've ever seen dominance like this in the fitness industry. The Globe-O-gyms are dying quite frankly because of piss poor customer service and 3 year contracts. The future of the fitness industry is within the wall of small, ultra-dynamic personal training/strength & conditioning & CrossFit studios. The days of Globe-o Gyms are slowly becoming entities of the past, lead to their grave by their prehistoric leaders whom have forgotten that the customer is more than just a number who exchanges said American dollars in return for properly operating showers and steam rooms. In 2010, I expect to see exponential growth of specifically CrossFit boxes, drawing more and more people to our gyms and away from buildings filled with a sea of equipment and flat screen TV's.
CrossFit has changed us as fitness professionals and also changed the direction of our business. When we opened as a personal training studio in September of 08, we wanted to be the premier training studio in Washington County. Now, we are unexpectedly the premier CrossFit studio in Washington County, the first and only CrossFit affiliate in Washington County and the ONLY one in the country with strength & conditioning specialists, personal trainers, group exercise instructors, CrossFit instructors and Starbucks managers. HAHAHAHAH!
There is no end in sight to the expansion of CrossFIt across the world and if you have not yet experienced this phenomenon, I highly urge you to find out what the future of fitness will look like. These boxes and training studios will do to the fitness giants what organic growers are doing to mass production farmers - providing a higher quality product quality without sacrificing service.
This industry has needed a revolution and a change of direction for quite some time. The people who were brave enough to venture out on their own, take control of their future and build these great business are those responsible for this revolution. To the Revolutionaries!
P.S., check out Wednesday's Wall Street Journal for an article on CrossFit.
P.S., check out Wednesday's Wall Street Journal for an article on CrossFit.
An article about agave
I have just skimmed through this, but I though I would forward it to you. Let us know what your opinion.
ARTICLE 1
Harvesting the Sap
When an agave plant is about seven to ten years old, the leaves are removed to expose the core, or pina, of the plant. The harvested pina looks like a large pineapple and can weigh anywhere from 50 to 150 pounds.
Sap is removed from the pina, filtered, and heated to break down the carbohydrates into sugars.
The same agave plant produces all three varieties of commercially sold syrup, depend ing on the amount of heat used in processing. These varieties include:
* raw (color is similar to maple syrup and flavor is similar to caramel)
* light (lighter color and flavor than raw)
* amber (similar in color and flavor to raw)
Many varieties of agave nectar are processed at relatively low temperatures (below 118°F) and are marketed as a “raw” food.
When the agave sap is heated, the complex fructosans are hydrolyzed, or broken into their constituent fructose units. The fructose-rich solution is then filtered to obtain the desired products that range from dark syrup with a characteristic vanilla aroma, to a light amber liquid with more neutral characteristics.
The Myth of Agave as a “Healthy” Sugar Substitute
* Agave syrup is neither a natural food nor organic
Fully chemically processed sap from the agave plant is known as hydrolyzed high fructose inulin syrup. It needs to be hydrolyzed so that the complex fructosans are "broken down" into fructose units or it won't be sweet!
According to Dr. Ingrid Kohlstadt, a fellow of the American College of Nutrition and an associate faculty member at Johns Hopkins School of Public Health:
“[Agave is] almost all fructose, highly processed sugar with great marketing.”
* Agave syrup is not low calorie.
Agave syrup is about 16 calories per teaspoon, the same as table sugar.
* Agave syrup may not have a low glycemic index.
Depending upon where the agave comes from and the amount of heat used to proc ess it, your agave syrup can be anywhere from 55 percent to 90 percent fructose, whereas sugar and honey are closer to 50% fructose and 50% glucose. Fructose is much sweeter than glucose, and this chemical makeup also explains why the glycemic index is lower (it only takes glucose into account).
This range of fructose content hardly makes agave syrup a logical choice if you’re hoping to avoid the high levels of fructose in HFCS (high fructose corn syrup).
And if you’re diabetic, you should know that the alleged benefit of agave for diabetics is purely speculative. Very few agave studies have been docu mented, and most involved rats. There have been no clinical studies done on its safety for diabetics.
Since most agave syrup has such a high percentage of fructose, your blood sugar will likely spike just as it would if you were consuming regular sugar or HFCS, and you would also run the risk of raising your triglyceride levels. It’s also important to understand that whereas the glucose in other sugars are converted to blood glucose, fructose is a relatively unregulated source of fuel that your liver converts to fat and cholesterol.
A significant danger here is that fructose does not stimulate your insulin secretion, nor enhance leptin production, which is thought to be involved in appetite regulation. Lately there has been some buzz swirling around agave nectar and whether the sweet cactus-nectar is good for our bodies or not. I want to help my readers be aware of the increasing number of fraudulent, poor-quality “agave” products being sold in common supermarkets around the country.
ARTICLE 2
The following article will educate you on fraudulent high-fructose agave nectar and its negative health consequences, as well as the benefits of using true organic agave nectar as a sweetener.
The Downside of High-Fructose Agave Nectar
Recent claims regarding agave nectar urge us to be aware of the type of agave we are purchasing. Many brands sold in the supermarket, claiming to be organic, are nothing more than refined fructose. Common forms of retail-refined agave syrup sold in supermarkets do not tell consumers what has been done to the syrup in the laboratory.
While the label may claim that the agave is “organic and all-natural,” the label does not explain that the syrup has gone through an extensive process of chemical refining which changes the enzymatic structure of the syrup, converting it into a man-made chemical fructose.
Herein lies the main concern surrounding the nectar that many well-known nutritionists are recommending as a healthier sugar-substitute. There is a direct link between man-made chemical fructose and deadly degenerative diseases such as cancer and diabetes.
Agave Plant
source
Critics also note that once consumed, refined fructose is turned into triglyceride, which is essentially stored as body fat. And while high fructose agave syrup does not cause the extreme spikes in blood sugar levels like common white sugar, it does have possible associations to a spectrum of health-depleting conditions such as:
* Depletion of the body’s minerals
* Inflammation of the liver
* Hardening of the arteries
* Tendency towards insulin resistance, a predecessor to diabetes
* Heart disease
* Weight gain, and even obesity
* Toxic effects is pregnant women
Of course, these conditions can vary in different people, so be sure to do the proper research on the type of agave nectar you are using.
In a recent article on NaturalNews.com, author Rami Nagel, states that fake forms of refined-fructose agave.
His words on Agave & Refined Fructose:
“lacks amino acids, vitamins, minerals, pectin, and fiber. As a result, the body doesn’t recognize refined fructose. Refined fructose is processed in the body through the liver, rather than digested in the intestine. Refined fructose robs the body of many micronutrient treasures in order to assimilate itself for physiological use. While naturally occurring fruit sugars contain levulose bound to other sugars, high fructose corn syrup contains “free” (unbound), chemically refined fructose. Research indicates that free refined fructose interferes with the heart’s use of key minerals like magnesium, copper and chromium.” [1]
The Upside: Agave Nectar is Not Made Equally
Natural agave has been harvested traditionally in Mexico for hundreds of years. Ranking fairly low on the glycemic load scale, a small amount of the nectar provides a larger amount of sweetness than common sugar, and thus, a little goes a long way.
The agave plant also contains saponins and fructans, phytochemicals associated with antimicrobial, anti-inflammatory and immune-boosting capabilities. (Journal of Ethnopharmacology, 1996; 52:175-7).
One of these fructans is known as inulin, a natural plant sweetener with an extremely low impact on blood sugar and cholesterol levels. The ancient Aztecs even used the nectar as a healing salve for wounds. What is more, compounds derived from blue agave have been studied for their potential utility for treating colon diseases like ulcerative colitis, irritable bowel syndrome and Crohn’s disease. Agave also holds high amounts of protein-building amino acids and alkaloids (Plant Foods Hum Nutr 2007; 62:133-8). Research indicates that minimally-processed agave does provide nutrients to the human body, and may even prevent chronic disease (Nutr Rev 2004; 62: 439-42).
It is also important to mention that not all agave products are created equal, and the dangerous high-fructose content cited by critics is not typical in all agave products. Roger Clemens, a professor at USC, has stated that: “Depending on how the syrup is processed, it may or may not contain more fructose.”
My Favorite Brand of Agave Nectar
Madhava Agave Nectar
What is important to determine when purchasing agave nectar is whether the sweetener comes from a trusted source. My personal favorite, that I use quite frequently, is Madhava Agave Nectar.
Madhava offers extremely high-quality, all-natural, 100% organic agave nectar, made by minimal processing. There are no chemicals used in the production of Madhava’s agave nectar from agave salmiana, and it is not cooked. Madhava agave is produced using only low temperatures during the evaporation of excess water from the juice. Used in moderate amounts, this low-glycemic sweetener is an excellent choice over white sugar and artificial sweeteners.
When choosing agave nectar be sure to contact the company to make sure they are not using chemicals in the processing techniques. Also, I recommend that you make sure it is organic.
Monday, February 1, 2010
Slideshow link
Here's a link to the slideshow from our nutrition seminar this past Saturday. We don't have slides on the Paleo/Zone portion, but please feel free to contact us with any questions. Happy eating!
Hot Pink
Damn! Raise your hand if you saw Pink's performance at the Grammy's last night. Raise your hand if you plan on working your ass off at the gym today. Raise your hand if your plan is to run 5 miles with the hope of becoming one step closer to Pink's physique.
SPOILER ALERT: Not gonna' happen.
Let me explain. Pink's body is not a "cardio" body. Yeah, I'm sure she does her fair share of cardio, but in all actuality, Pink is pumping some iron. Lots of it. And I'd bet my right arm she's lifting pretty heavy. She's breaking a sweat, making ugly faces, loud noises, and probably cursing. Often. You don't get to look like that without putting in the effort.
Ladies, listen closely...do not fear the weight room. You will not bulk up. If Pink's hot bod is your idea of fit and sexy, pick up some heavy weights. Squat your ass off (pun intended).
The girl was hot. YouTube it. You'll see.
-Shelly
P.S. You're not going to look like that with a crappy diet. Clean eating is 80% of your results. Are you in on our "Nutritional Challenge"? We'll teach you what to do.
SPOILER ALERT: Not gonna' happen.
Let me explain. Pink's body is not a "cardio" body. Yeah, I'm sure she does her fair share of cardio, but in all actuality, Pink is pumping some iron. Lots of it. And I'd bet my right arm she's lifting pretty heavy. She's breaking a sweat, making ugly faces, loud noises, and probably cursing. Often. You don't get to look like that without putting in the effort.
Ladies, listen closely...do not fear the weight room. You will not bulk up. If Pink's hot bod is your idea of fit and sexy, pick up some heavy weights. Squat your ass off (pun intended).
The girl was hot. YouTube it. You'll see.
-Shelly
P.S. You're not going to look like that with a crappy diet. Clean eating is 80% of your results. Are you in on our "Nutritional Challenge"? We'll teach you what to do.
Sunday, January 31, 2010
Pacific Personal Training Nutrition Challenge Kickoff
It's so inspiring for us to watch our little studio grow everyday. Just yesterday we had our nutrition challenge kick-off seminar with about 30 people in the studio learning about exercise nutrition and Zone & Paleo. I realized something important too: I talk about performance through proper exercise nutrition with wellness as a consequence. When Mike & Shelly talk about nutrition, they talk about wellness and longevity through nutrition with performance as a consequence. I don't think that the two are a rigid dichotomy.
We also hired another trainer, Jeff Shackelford to support our growth and expansion. Not so much for his knowledge of personal training and his management style, but instead for his outstanding smile. It's a win-win situation. Really though, Jeff holds multiple certificates, is a veteran trainer bringing many years of experience as a personal trainer and personal training director and is someone who has already increased the value of the company. Great to have you aboard, Jeff.
As most of you know, we added literally "tons" of weight and equipment to the studio 3 weeks ago and it's working out great. We love the look of it in the studio and it's definitely getting its use everyday. With a little luck, we should be expanding the studio by 1000 sq ft ASAFP to bring us to 3500 sq ft (any suggestions on what we should actually do with the area would be great too! We're thinking daycare in the office, lifting platforms in the open area, and a retail section.).
This weekend 3 of our guests drove down to California to attend the Robb Wolf nutrition seminar and I'm really excited to hear about their experience. I'm (Chuck) still learning about The Paleo Diet for performance, so I can't wait to get their input. Mags, Frost & Trigger rock! (you have now been dubbed)
As far as the 365 WODs in a row, I've missed 3 days so far. The only reason is a massive shortage of time on my part, not because I'm a small and young feline (although my wife would sometime disagree. Do you know what she calls me just because I like to drink tea? Do you know what she CALLS the tea? I'm too much of a gentleman to tell you and it makes me blush anyway.) This week Drew, DFlood, Derek, Cian, Lynn, Nancy and I all set PR's on our deadlift. Cian was the big one at 445 lbs! Dan: 315. Derek: 295. Lynn: 165. Drew and I: 425. Sorry Nancy, I don't remember yours off the top of my head! 155?
Tomorrow, we'll see which route Chuck takes on the nutritional challenge. Tune in next time for dramatic conclusion!
We also hired another trainer, Jeff Shackelford to support our growth and expansion. Not so much for his knowledge of personal training and his management style, but instead for his outstanding smile. It's a win-win situation. Really though, Jeff holds multiple certificates, is a veteran trainer bringing many years of experience as a personal trainer and personal training director and is someone who has already increased the value of the company. Great to have you aboard, Jeff.
As most of you know, we added literally "tons" of weight and equipment to the studio 3 weeks ago and it's working out great. We love the look of it in the studio and it's definitely getting its use everyday. With a little luck, we should be expanding the studio by 1000 sq ft ASAFP to bring us to 3500 sq ft (any suggestions on what we should actually do with the area would be great too! We're thinking daycare in the office, lifting platforms in the open area, and a retail section.).
This weekend 3 of our guests drove down to California to attend the Robb Wolf nutrition seminar and I'm really excited to hear about their experience. I'm (Chuck) still learning about The Paleo Diet for performance, so I can't wait to get their input. Mags, Frost & Trigger rock! (you have now been dubbed)
As far as the 365 WODs in a row, I've missed 3 days so far. The only reason is a massive shortage of time on my part, not because I'm a small and young feline (although my wife would sometime disagree. Do you know what she calls me just because I like to drink tea? Do you know what she CALLS the tea? I'm too much of a gentleman to tell you and it makes me blush anyway.) This week Drew, DFlood, Derek, Cian, Lynn, Nancy and I all set PR's on our deadlift. Cian was the big one at 445 lbs! Dan: 315. Derek: 295. Lynn: 165. Drew and I: 425. Sorry Nancy, I don't remember yours off the top of my head! 155?
Tomorrow, we'll see which route Chuck takes on the nutritional challenge. Tune in next time for dramatic conclusion!
Sunday, January 24, 2010
This ain't so easy.
Well, I missed two days of exercise in a row. Not becasue I was fatigued or lethargic, but I was just so damned busy! I missed Firday and Saturday and I won't bore you with the details why.
So, today I woked up nice and early and went to SHARC for an 800m swim (imagine a potato sack filled with new york steaks and avacodos trolling through the water. I'm not very quick.) and 1.5mi run. I through in a few DB thrusters and stability ball atomic push ups too afterwards.
I didn't have anything to eat before hand because I felt good and fueled already. Some mornings I need some aminos before the WOD, and some I don't. It really depends on what I had to eat the day before, and because it was Gabriel's birthday party yesterday....well, nevermind. You get the idea.
So far, I have missed 3 days of solid exercise since the 31st of December. Still feeling good no matter what the WOD is like (endurance, strength or power). Constantly hungry becasue of all the catabolic reactions and EPOC too. Trying to cut out 99% of all sugars (monosacarides) and 100% dairy. No pastas, and really only have breads and hour or so after a WOD. Triming down slowly and losing about .75-1lb a week. Down roughly 6 pounds so far. JFlood asked if I was going to do the Paleo Challenge next week....still considering. Not out of the question. Also started to contact some of the nations best dieticians to put together a compliation of opinions on Paleo. Really excited about this.
As always, I welcome input, opinions, suggestions and tips.
Kick some butt Payton! Let's see him and The Old Man in the Super Bowl.
So, today I woked up nice and early and went to SHARC for an 800m swim (imagine a potato sack filled with new york steaks and avacodos trolling through the water. I'm not very quick.) and 1.5mi run. I through in a few DB thrusters and stability ball atomic push ups too afterwards.
I didn't have anything to eat before hand because I felt good and fueled already. Some mornings I need some aminos before the WOD, and some I don't. It really depends on what I had to eat the day before, and because it was Gabriel's birthday party yesterday....well, nevermind. You get the idea.
So far, I have missed 3 days of solid exercise since the 31st of December. Still feeling good no matter what the WOD is like (endurance, strength or power). Constantly hungry becasue of all the catabolic reactions and EPOC too. Trying to cut out 99% of all sugars (monosacarides) and 100% dairy. No pastas, and really only have breads and hour or so after a WOD. Triming down slowly and losing about .75-1lb a week. Down roughly 6 pounds so far. JFlood asked if I was going to do the Paleo Challenge next week....still considering. Not out of the question. Also started to contact some of the nations best dieticians to put together a compliation of opinions on Paleo. Really excited about this.
As always, I welcome input, opinions, suggestions and tips.
Kick some butt Payton! Let's see him and The Old Man in the Super Bowl.
Friday, January 22, 2010
Clarity on Paleo Vs. Sports Nutrition
I've got some great emails back on my post I made about Paleo and Sports Nutrition and I thank everyone for taking the time to respond. And as always, I need to put some clarity on my personal stance.
I have always believed that Paleo is an excellent way to cut or taper and improve body composition. This is why we agreed when our CrossFit nutrition instructor, Mike, asked to spearhead the Paleo project. Most of our clients want to trim down body fat and be overall healthy. Paleo is a great transition from the typical, modern diet to a healthy, and still "clean" way of eating. We have seen some excellent success from our clients who are on Paleo and some have even signed up to continue their education by attending the nutrition summit with Robb Wolf. Like I said, I really admire that dedication.
Sports nutrition and individualization is and always has been my first love when it comes to fitness. While training to become a professional boxer, I learned from a great nutritionist, specific to boxing (Important point here: I needed a diet to support my "sport", hence the adaptation to sports nutrition). Over the last 8 years, I've had the chance to study and learn from some of the worlds best professional in the industry. As recently as last summer, I attended a seminar with the world famous Paul Chek, owner of the CHEK Institute in California. Mr. Chek pretty much spent the entire hour bashing Barry Sears, Dr. Atkins, Dr. Ornish, and anyone else who has made up a regimented diet. While he had some good points, I didn't appreciate how harsh he was and I really hope that I didn't come off like Mr. Chek. I deeply appologize if I did and I ask for your forgiveness. While he was right when he said that one diet cannot work for everyone, I do believe that they can work for MOST people and I see no reason why someone (not withstanding metabolic conditions) could not have success on one of these.
My goal has always been working toward optimal performance. In these last 8 years, I have learned that optimal performance in the sports arena can only be achieved via sports nutrition. Now, I have to find a definition of "sports nutrition". Is Zone considered sports nutrition? Paleo? What is sports nutrition and what is not? Should EVERYONE who is on an exercise program be on a sports nutrition diet? Absolutely not because that would be a one-size-fits-all approach. What I do want is for everyone to perform optimally at their sport, or anything they do. When training for boxing, I would train 2 and sometimes 3 x's per day. This burned a huge amount of calories and I constantly needed to replenish my glycogen stores to perform optimally and recover for the next day of training. Could I have done this on Paleo? Probably, but that would have been a heck of a lot of brocolli, fish oil, and eggs.
Can Paleo replenish glycogen stores, support muscluar hypertrophy and fuel metabolic functions? I have read Paleo for Athletes, and that's a little different, but again, what's the overall training goal?
Some clients regularly tell me that while they do want to feel good, what's really important is looking good in a bathing suit. Over the years, this is really what the majority of our clients have always wanted. If tapering, feeling good and looking great is your goal, then quite honestly Paleo and/or Zone is probably for you, if you have the dedication to stick with it. If optimal sports performance is your goal, then a sports nutrtion diet is probably for you.
What about "The Sport of Fitness?" Can you perform well at the sport of fitness when following Zone or Paleo? Absolutely. Here's why: These events in CrossFit are not long in length. Because the time component is relatively short, there is plenty of time for recovery before the next event.
I want people to have the opportunity to choose for themselves which option works best for them. This is why Mike will continue to teach &coach Zone and Paleo in his classes. I think it's great to have multiple disciplines for everyone to experience when learning about nutrition. Maybe in the future I'll be 100% on board. Oh yes, one more thing. Here's a list of things I do not recommend, and I would like your feedback:
Dairy, including
cheese
cows milk
cottage cheese, cream cheese,
half and half and dairy based creamers
Monosaccaride & simple sugars
High glycemic breads
Non-wheat pasta
High glycemic cereals
Fruit juices
Peanut & peanut butters
I have always believed that Paleo is an excellent way to cut or taper and improve body composition. This is why we agreed when our CrossFit nutrition instructor, Mike, asked to spearhead the Paleo project. Most of our clients want to trim down body fat and be overall healthy. Paleo is a great transition from the typical, modern diet to a healthy, and still "clean" way of eating. We have seen some excellent success from our clients who are on Paleo and some have even signed up to continue their education by attending the nutrition summit with Robb Wolf. Like I said, I really admire that dedication.
Sports nutrition and individualization is and always has been my first love when it comes to fitness. While training to become a professional boxer, I learned from a great nutritionist, specific to boxing (Important point here: I needed a diet to support my "sport", hence the adaptation to sports nutrition). Over the last 8 years, I've had the chance to study and learn from some of the worlds best professional in the industry. As recently as last summer, I attended a seminar with the world famous Paul Chek, owner of the CHEK Institute in California. Mr. Chek pretty much spent the entire hour bashing Barry Sears, Dr. Atkins, Dr. Ornish, and anyone else who has made up a regimented diet. While he had some good points, I didn't appreciate how harsh he was and I really hope that I didn't come off like Mr. Chek. I deeply appologize if I did and I ask for your forgiveness. While he was right when he said that one diet cannot work for everyone, I do believe that they can work for MOST people and I see no reason why someone (not withstanding metabolic conditions) could not have success on one of these.
My goal has always been working toward optimal performance. In these last 8 years, I have learned that optimal performance in the sports arena can only be achieved via sports nutrition. Now, I have to find a definition of "sports nutrition". Is Zone considered sports nutrition? Paleo? What is sports nutrition and what is not? Should EVERYONE who is on an exercise program be on a sports nutrition diet? Absolutely not because that would be a one-size-fits-all approach. What I do want is for everyone to perform optimally at their sport, or anything they do. When training for boxing, I would train 2 and sometimes 3 x's per day. This burned a huge amount of calories and I constantly needed to replenish my glycogen stores to perform optimally and recover for the next day of training. Could I have done this on Paleo? Probably, but that would have been a heck of a lot of brocolli, fish oil, and eggs.
Can Paleo replenish glycogen stores, support muscluar hypertrophy and fuel metabolic functions? I have read Paleo for Athletes, and that's a little different, but again, what's the overall training goal?
Some clients regularly tell me that while they do want to feel good, what's really important is looking good in a bathing suit. Over the years, this is really what the majority of our clients have always wanted. If tapering, feeling good and looking great is your goal, then quite honestly Paleo and/or Zone is probably for you, if you have the dedication to stick with it. If optimal sports performance is your goal, then a sports nutrtion diet is probably for you.
What about "The Sport of Fitness?" Can you perform well at the sport of fitness when following Zone or Paleo? Absolutely. Here's why: These events in CrossFit are not long in length. Because the time component is relatively short, there is plenty of time for recovery before the next event.
I want people to have the opportunity to choose for themselves which option works best for them. This is why Mike will continue to teach &coach Zone and Paleo in his classes. I think it's great to have multiple disciplines for everyone to experience when learning about nutrition. Maybe in the future I'll be 100% on board. Oh yes, one more thing. Here's a list of things I do not recommend, and I would like your feedback:
Dairy, including
cheese
cows milk
cottage cheese, cream cheese,
half and half and dairy based creamers
Monosaccaride & simple sugars
High glycemic breads
Non-wheat pasta
High glycemic cereals
Fruit juices
Peanut & peanut butters
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