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The Healthy Game Plan For Christmas & New Years!

The Healthy Game Plan For Christmas & New Years!

Originally posted December 23, 2018.

Celebrating the end of year festivities with family and friends does not have to mean letting your health go for the time being. Keeping yourself accountable and not letting things slip would be a much better start to the following year, rather than a cloud of guilt to coincide a gluttonous end to the year. We know what’s coming… lots of food and temptation that can throw you off them fit goals. It’s time to make a game plan for the end of year celebrations to stay in control of that hard earned fitness.

Get in the Gym, Keep Moving

Keeping the training regimen strong during the holiday season is a must for keeping yourself accountable with your health and nutrition. Why? Well it has everything to do with inflammation and your performance. It’ll be the first thing to suffer if you over-do the eating / partying. Keeping the workout routine in check will help to motivate the good eating habits over the holidays. High intensity training will deplete glycogen stores (your muscles very own supply of glucose) which will be used for quickly generating energy during the workout. Now when you eat a carb meal post high intensity training, the glucose will replenish the muscle glycogen stores, instead of being stuffed into the fat cells. It’s not a go ahead for main-lining pudding to the blood stream, but definitely a step in the healthy metabolism direction. It’s important to utilise moderation when you’re being exposed to indulgent meals and sweets over the holiday season. So, what does that mean exactly? Moderation is not going back for seconds, having a glass or two of wine opposed to the whole bottle and not eating yourself into a diabetic food coma. Kinda common sense, yes? Admittedly, it is often harder said than done. But, that’s why we are planning ahead this season.

Intermittent Fasting

Plan ahead when it comes to Christmas parties and eating out. Using intermittent fasting is an excellent strategy to keep your total energy intake in check and to quell excess inflammation from eating a little more than you know you should of, or indulging with volatile munchies. Use it as a tool, but don’t see it as a green light to gorge yourself and binge on mum’s special dessert. If you’ve never heard of this concept before, don’t worry you won’t waste away or lose your hard earned gains or anything of the like. It is a healthy, effective practice that can benefit you right down to a cellular level.

A few tips to mitigate hunger and assist with fasting:

  • Throughout the morning and afternoon, drink black coffee, tea or sparkling mineral water with freshly squeezed lemon.
  • If needed, snack on healthy fats such as coconut, avocado, MCT oil, Bulletproof Coffee, Macadamias or Pistachios. Keep in mind that these are very energy dense (and also nutrient dense) foods. So, be sure to avoid excess intake and any additional carbohydrate sources in general (you can save those for the Christmas Dinner / Party)
  • Keep yourself busy to avoid succumbing to feelings of boredom and unnecessarily snacking. Hunger is only temporary, it will pass, you will not fade away to nothingness. This is where training and exercise or just general movement can help you.
  • Get some beach time, have a walk at the park, get outside and keep moving. Probably not too hard to keep busy this time of year anyways.

Put It To Practice

Combine these strategies for a potent 1-2 combo this festive season. Time a period of fasting and a training session to coincide with a special event, family gathering or party. This is the best way to stay on track with your fitness goals, keep feeling healthy and start the new year with some momentum. There’s no need for feelings of guilt over the New Year. Take control and be proud of the little choices you make from here on. It starts with a game plan, belief in yourself and maintaining a good attitude. All that’s left after that is to execute your game plan and enjoy your time with friends and family.

Stay healthy, have a great Christmas and New Years!

Exercise sustains weight loss. A healthy diet is what drives it.

Exercise sustains weight loss. A healthy diet is what drives it.

Originally posted July 4, 2018

There is an age-old maxim in the fitness world that no amount of exercise can overcome a bad nutrition. The right eating is a cornerstone of health, longevity, and eventual fitness.

To effectively change your physique requires intense exercise.

  • If you’re overdoing it with the wrong foods you won’t have the physical endurance to push through tough workouts if your diet isn’t up to scratch. Eating the wrong type of foods will make it harder for you to train at your best. You’ll need a combination of carbohydrates and protein to recover following a workout, as well as adequate carbs beforehand, too. As a general rule aim to get about 30% of your diet from protein, 40% from carbs and 30% from fat. Watch out for taking in too much fat; that often translates to an abundance of calories as well, which quickly packs on as extra grams.
  • In-vogue diets containing ultra-low carb or low fats can be mentally draining and have a significant impact on heart wellbeing. Studies have shown that those diets lead to shortages in micronutrients and amplified risk of inflammation throughout the body making you more vulnerable to injury. Further studies identify that having an insufficient intake of healthy fats may increase your chance of overuse injuries, such as tendonitis and stress fractures, and doesn’t allow your body to protect itself in order to stay healthy. Furthermore, if you pair bad nutrition with intense exercise, that can lower your immunity even further.
  • Unhealthy food choices whether you’re eating too many saturated fats, too many calories in comparison to input vs output, or not enough of the right foods, make you feel lethargic and less determined to reach your goals in exercise. Nutrition and exercise have a symbiotic relationship. When you eat well, you are motivated to exercise, when you exercise, you are motivated to eat well.
  • Consuming excess calories and not being able to burn them off solely from your workouts often means they head straight for your trouble zones. Generally speaking, women tend to gain weight in the hips and thighs, whilst men tend to gain weight in their mid-section. Abdominal exercises alone are not enough to decrease your body fat percentage or abdominal fat. So even if you’ve gained muscle in that area, it will be covered by a layer of fat.
  • The average person is not a professional or serious athlete. Athletes are likely the only type of people who can eat a regulated large quantity of high calorie food specific. This is because they exercise at high intensity for several hours per day. An average person turning up once a week to a globo gym spurring themselves on to counterpoint their bad diet does not even compare and they don’t need the same amount of food as the athlete does.

Keeping your diet in check will help you become truly toned. You will need to build lean muscle and burn more calories than you’re consuming at the same time.

One-on-one nutrition coaching is available to CrossFit Norsemen members. This is for anyone wanting to clean up their plate.

Our coach(s) will ensure the best performance for your athletic success. The platforms developed for the individual allows you the ability to focus, make complex decisions, start your day without a coffee, be optimistic and feel happy; these are all by-products of providing your body with the fuel it needs.