We are nearing October, which means our routine should be set in place.
Routine—Noun. a sequence of actions regularly followed; a fixed program.
Long gone are the vacations, the week long breaks from the gym, and the hit-or-miss clean eating plans.
It’s time to get back on track, and that’s why here at the double-C’s, we are celebrating our own Nutrition Month.
If you haven’t heard about them yet, here are a few events to add to your calendar:
- Lean Turkey Challenge- registration opens on Wednesday-September 10. [LINK to details-http://crossfitcentral.com/fitness/event/lean-turkey-challenge-2/
- Digestion Nutrition Meeting- September 23rd at 7pm at Burnet & 7:15pm Downtown
Good nutrition is the base of our CrossFit methodology and is what ultimately fuels us to complete the AMRAP, strength WOD or benchmark written on the whiteboard day in and day out at the box. In fact, when it comes to your results, nutrition is responsible for anywhere from 70-80% of your body composition and athletic endeavors (minus the ‘super freaks’, like Rich Fronings of the world).
If you haven’t heard it before, the basic philosophy of World-Class Fitness and Nutrition is this:
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” ~Greg Glassman
Simply put: Eat real foods. Perform functional movements. Constantly vary your workout routine. Keep the intensity up. And do things outside the gym as well—live an active lifestyle.
How are you doing with fueling your body with quality eats?
In what areas or aspects do you find yourself struggling more with doing so? (When you go out to eat? Parties and celebrations? When you are running low on food in th house?).
What are the personal and fitness goals that, perhaps, an introspective review and change of your nutrition habits could help you meet?
At CrossFit Central, we want you to know, you don’t have to go it alone.
We are a community—and our goal is to help you succeed.
All of our coaches would be happy to help point you in the right direction, as well as our community Nutrition Experts: Carey Kepler, Meg Parsons, Lynnsey Hooper and Lauryn Lax.
To connect with a Nutrition Coach today contact firstname.lastname@example.org.
Something to Digest: Some Nutrition Advice on Connecting with your Food
Drop the kids off for school. Check e-mail. Eat breakfast with media sources plugged in. Catch up on the news. Pick up the dry-cleaning. Business meeting 9 a.m. Facebook newsfeed time. Lunch appointment. CrossFit workout. Hair appointment. Wait on our oil change. Make an important phone call. Eek out a project. Drive carpool to kids’ soccer and dance practices. Meet so-and-so for coffee. Write up research paper, or business proposal. Pick up dinner and consume. Take a shower. And on and on.
Life gets busy! So many things, tasks and to-dos vie for our attention in a given day that it can be easy to become disconnected with many things…
Like our food.
When was the last time you sat down to a meal with no distractions?
Simply sat down to a meal by yourself, and the only thing on your mind was enjoying the nourishing, fresh, delicious food on your plate before you?
No TV. No background noise. No Austin traffic. No e-mail checking. No lunch meeting. No go-go-go, rat-race pace. No conversation even.
Just peace and presence with the task at hand.
Yea, for many of us, it’s tough to remember when.
Food can easily become another task or to-do in our busy lives…and sometimes, at a cost.
Yes, stress, distraction and busyness impact our digestion.
When our bodies perceive a threat, tons of physiological reactions occur within seconds. Our bodies move into a “fight or flight response,” also known as the stress response, during which the following processes occur:
- Sympathetic nervous system stimulated
- Parasympathetic nervous system is over-ridden
- Pupils dilate
- Blood pressure rises
- Digestion is suppressed
- Immunity is suppressed
- Detoxification is suppressed
- Gradual demineralization of bone
- Impairment of fatty acid metabolism
- Glucose released
- Cholesterol released
- Hormones deranged
- Muscle broken down, fluid retained
- Fat is deposited
- Decreased energy
- Mood fluctuations
- Inflammatory mediators stimulated
You may think that the stress response doesn’t apply because you don’t eat much when you are stressed, BUT distraction can act like stress in terms of the impact on your digestive system.
The bottom line is: if you are eating while overloaded with stimuli and under stress, your body doesn’t know that it’s supposed to be digesting. As you dash out the door in the morning, hardboiled eggs in hand, or eat lunch in front of your e-mail inbox, or when anxiously planning out and worrying about the day, the message you are giving your body is “don’t digest.”
Here’s some homework for you: For one meal each day this week, unplug and enjoy.
Pull up a chair. Sit down. Unplug the electronics. Put away the to-do lists. And simply eat. Eat and enjoy.
Gosh, sounds easier said than done right?
Just try it…your mind, your body, and your digestion will probably thank you.
article by: Lauryn Lax