I’m reviving my old blog to help facilitate communication about the gym, food, and community!
Yesterday we had a meeting about nutrition. I’ll post our documents on here in case you lose yours.
It’a all about meal planning today! Let’s start our week off right by making a list, checking it twice, and prepping our food for the week.
1. FUEL YOUR WORKOUTS: Have a preworkout snack with carbs. A banana, protein shake, or health bar ( KIND Bars, Lara Bars, etc.)
2. DON’T EAT GARBAGE.
3. Eat at least 30 min after your workout, either a protein shake (we recommend Progenex) or a balanced meal with protein and healthy carbs (sweet potato, rice).
4. All other meals focus on protein, veggies, and a little bit of fat
Don’t you just love technology! So much information is at our finger tips. I love the idea of a banana and almonds. Super easy for on the go days.
Planning the week out can be simple. Here’s my super un-fancy plan for dinners this week:
|Sunday||Monday||Tuesday||Wed||Thurs||Friday||Saturday||Left Overs for lunches|
|Crockpot steak||White Chicken Chili||Taco Tuesday||Stir Fry||Stuffed Sweet Potato||Fried Chicken Thighs||Family Dinner.|
|chicken breastchipotle chili powder
4 cups low-sodium chicken broth
plain Greek yogurt
jalapeno peppers minced
|90% lean ground beefsalsa
stir fry veggies
|chicken thighssweet potatoes||Find out what dish to bring||MondayWed
Hard boiled eggs
Quality lettuce and veggies
Bolthouse Farms Yogurt Ranch dressing
|Macro Nutrients break down|
|PR’s||Before (October)||During (December)||After (January)|
|SKILLS (1 min amrap)|
|1 mile Run|
*To lose weight, decrease total calories by 200-300 from carbs.
Try to pick a few skill and endurance movements to work your way through before or after class and record your results. Afterall, the biggest changes you’ll notice is in how your clothes fit and how well you perform. Yes, this means you have to do a little extra work before or after the WODs. You should already have an idea of your current lifts. They should be programed into our training. Don’t try to max out your lifts without proper coaching. Contact Peter if you do not know what your current PR’s are, and he can look to find when you can test them.
|Progress||Weight||Dress Size||How you feel*|
*How you feel is the most important element.