The Open for most Crossfitters is an opportunity to watch their progress and improvement over the years, as well as compete with other Crossfitters around the globe. It’s an exciting and competitive time for a lot of us. To make it through successfully, possibly hit some massive PR’s, and recover like a pro, follow theseContinue Reading Nutrition through the Crossfit Open
Congratulations! You made it to the end of your “cut” or diet. You’re now a lean, mean, fighting machine. You stuck to your guns and ate clean, minimized or abstained from alcohol, and the scale and your waistline are showing your hard work. Now what? Did you know that some statistics suggest that 97% ofContinue Reading When You’re Done Dieting. What’s Next?
Cold and flu season is upon us. Which means we might catch a bug. If we do catch something- what can we do while we’re sick and after to make sure we recover quickly and don’t miss too many days in the gym? This post stems from two places. Awhile back I got my assContinue Reading Your Nutrition When You’re Sick. What to do to manage symptoms and how to recover fast.
In each stage of life, we have different, and specific, nutritional needs. This applies for age as well as gender, and it’s especially true for the female masters athlete. Sadly, as we enter our late 30s our testosterone levels begin to decline, which affects everything from gaining muscle to recovery. These effects can be mitigatedContinue Reading Managing Body Composition and Performance as a Masters Female Athlete
I’m jumping right into the science part of nutrition, because I want my athletes to eat their damn salt. We have at the cellular level something called the sodium potassium pump. This transfer of minerals in and out of the cell is one of my FAVORITE parts of how cells work. Why? Because its arguablyContinue Reading Eat More Salt
You’ve been at the gym for over an hour. You warmed up, and did your programmed strength training. Now you want to stay for the Crossfit class and do the metcon. You had a snack of a banana an hour before you started your first workout, but you notice you’re feeling a little tired. ThisContinue Reading Intra Training Carbs- When To Have Them and Why They Are Important
It’s one of the most frequently asked questions I get… “how do I know how much I should be eating?”. This can be a very simple question to answer, or a very complicated one depending on many factors. But we need to start somewhere- so here it is. These are the three steps I useContinue Reading How Much Should You Be Eating?
This article is very specific because of the diet needs of the athlete type we are discussing. Crossfit athletes have unique nutrition needs because of our sport. We don’t just have long aerobic endurance, or short sprints- we have both, and if you are a competitive athlete you may see both in your daily training.Continue Reading Cutting for the Competitive Female Crossfit Athlete
It’s Friday night. You made it through a week of getting to the gym and eating clean. Now the weekend is upon you- what are you going to do? I get a lot of my clients asking me what I think about cheat meals and cheat days. Personally, I hate the idea of them. NotContinue Reading Eliminate The Cheat Mentality and Crush Your Weekends
One of the questions I get asked a lot is “how do I figure out what to eat before and after I train?” Here are the guidelines I give my athletes to devise their pre, intra (during), and post training fueling strategies. Pre-Training If you’re able to eat before you train, shoot to consume 30Continue Reading Training and Timing When to Eat