Oh, you’re not perfect at this?! Neither is anyone else! We are all going to “mess up” tracking our food sooner or later. The key is to not dwell on a bad day or allow it to turn into consecutive bad days. Let us come to terms with the fact that it is going to happen, to all of us. When it does, we will get over it and get back on track the following day.
There are two ways that most people run into trouble:
- You miscalculated your day and are left with an abundance of one macro, and ran out of the other two.
- You go completely off numbers for a day.
Although we are athletes and have certain goals, sometimes life does get in the way. This does not mean we should try and “make up for it” the next day by limiting what we eat. It means we should continue to try and hit our numbers correctly and move on from our slip up. One day will not destroy you.
The beautiful part about this and balancing macronutrient intake is that it is building a metabolism that is functioning strong enough to deal with “bad days”. I really want to make a point here to say that a miscalculation, or a meal that you know is outside of numbers, or of incorrect proportion, does not need to turn into a whirlwind of irresponsible eating. There is no need to forget what we know about nutrition because we know the day got away from us. My best coaching advice here is get through the day, drink lots of water to help flush the excess sugar and salt you likely consumed, and get back to your numbers the following day.
If it is an ongoing problem for you to stay within your prescribed numbers, then its time to react and bring it up! Whether it is difficult to reach your numbers, you notice you do well for a few days and then become uncomfortable, are having trouble with one macronutrient in particular, or are so hungry at the end of the day and find yourself eating too much to deal with the hunger – say something! I am here to help you be successful and these are all signs we need to make some changes! Unless you are on a hard deficit (which won’t be the majority), you shouldn’t feel hungry or unsatisfied at the end of the day. There are plenty of adjustments we can make together to keep you comfortable!
Trust the numbers and trust the system. If you have a bad day it is OK, let us move on and have a better one tomorrow!
Have you ever found yourself drinking coffee after a hard training session? Do you find yourself having a hard time recovering? We all want to find ways to help us recover, especially in the CrossFit world. Did you know that drinking coffee after a workout can be that mistake that you are making when it comes to recovery?
When you workout, cortisol is released to help mitigate the stresses from that workout. This is all normal during training so don’t fret. One of those negatives from cortisol released is catabolism. All that cortisol released puts your body in a catabolic state. At the same time, the body is producing testosterone, which when measured against cortisol equally, is very important towards your recovery process. Immediately after training, the priority should be to lower those cortisol levels so we can create an optimal testosterone to cortisol ratio, for recovery. This is why a post workout shake is important. Feeding your body properly takes your body out of the catabolic state to an anabolic state. So where does coffee come into play?
Well, coffee creates an opposite effect from that “post workout shake”. It keeps your body in a catabolic state. Remember that coffee is essentially a “pick me up”. When you drink coffee, the adrenals produce cortisol. Also remember, cortisol is a good hormone, a catabolic hormone, but a good one. In times of stress, it is our friend. Cortisol is the hormone that breaks down protein for energy, ideal before a heavy lifting session. Just remember when you drink coffee after training, you are prolonging the catabolic state.
Until we get enough members, we will be an open gym!
Also the WOD for today is:
Kadena-Cho, Okinawa, Japan
CrossFit Level One Trainer
Experience: Not Required
Instructs CrossFit element classes and assists with leading CrossFit classes.
Instructs Clients and effectively teaches them in CrossFit Elements Class.
Maintains current professional knowledge; attends all mandatory educational programs and seeks additional education to update knowledge.
Establishes lines of communication with clients.
EDUCATION: Minimum CrossFit Level 1 Certification
PREVIOUS EXPERIENCE: None required, but a strong understanding of CrossFit is recommended.
LANGUAGE: English and/or Japanese
If you are interested please email us at:
firstname.lastname@example.org or email@example.com
5 RDS FOR TIME
10 POWER CLEANS 135#/95#
15 TOES TO BAR
20 DOUBLE UNDERS
then rest for 10:00 mins
10 MIN AMRAP
15 CAL ROW
10 CHEST TO BAR
This is a nice a spicy WOD , broken into two segments. Welcome to CrossFit Habu!!!
Currently we are transitioning to another web hosting platform and will not be using our website for the time being. Please check us out at www.facebook.com/crossfithabu for updates and just daily whatever. Sorry.