January Nutrition Challenge

Back by popular demand is the third installment of CrossFit Kingston's Nutrition Challenge. It's going to be plain and simple with one rule...

EAT WHOLE FOODS!!!

What is a whole food you ask? Well, a whole food is something that had a face or was pulled from the ground. See... Plain and simple.

If you stick to the list posted on World's Healthiest Foods, and not deviate from it, you will be fine. The things you are NOT ALLOWED to consume from this list are GRAINS, BEANS & LEGUMES, and SOY PRODUCTS. If you choose to consume dairy it must be full fat and preferably raw (meaning not pasteurized). Butter is allowed but ghee is preferred. The sweetners listed on the WHFoods site are the ONLY permissible sweeteners but must be used in EXTREME moderation (1-2 teaspoons per day) as they will promote an insulin response much greater than fruits or vegetables.

If you fall off the wagon for a meal, don't worry about it. Just get back on track with your next meal.

Alcohol - must not contain any grain product. Fruit or vegetable based alcohol is permitted (6 oz wine or 1 oz spirits), Only one serving per day.

Date: Monday January 17, 2010 to Sunday February 27, 2010.

There are no other rules. if you want to weigh, measure, photograph yourself by all means. You don't have to share it with anybody but the pictures are HIGHLY recommended. That is the only way to notice a big change in yourself. You do not have to keep a food log although it is strongly encouraged. There will be a section dedicated for those of you who would like to keep a log online just like the last challenge.

Even though we would like to base results on physical changes, we know that the majority of you do not like the idea of submitting your photos. So, this challenge will be purely performance based. We will have a series of workouts throughout the 6 week challenge. Only Andrew and Dawson will know which workouts will be used. That way you can't slack on the workout on Day 1 then blow it out of the water at the end of the challenge.

Indicate in the comments section if you plan to participate in this challenge.

HAPPY NEW YEAR!!!

HAPPY NEW YEAR EVERYONE!!!

2010 was a pretty good year. I have seen a lot of people get PR's on lifts and during WODs. And the smile on your faces as you got the PR's I will always remember. I have also seen a lot of people clean up their eating habits and made drastic changes in their physical appearance while still maintaining a great level of fitness. I am proud of each and every one of you. Simply amazing.

Unfortunately, some bad luck was bestowed on some of you this year. Rest assured that you have not, and never have been, forgotten. We think about you every day, in getting healthier and stronger and in hopes of returning to CrossFit Kingston for the "good times". You are a warrior and your return makes CFK what it is.

Now that we are in a new year, 2011, let's continue to change our lives by becoming stronger, faster, and healthier. Let's set a few goals for ourselves and crush them. Set yourself a one-month, three-month, and 6-month goal. Whether it be a weight you want to lift, a gymnastics movement you want to perform (an unassisted strict pull-up for example), a fast time on a WOD (sub-5 minute Fran for example), a specific body weight, etc. The world is your oyster on this one. If you have more than one goal then jot it down and let's work together to attain that goal and more! Let Andrew, Pete, Dawson, and, yes, Perry help you acheive these goals.

Let's make 2011 the year where we play hard, play safe, respect one another, and, most importantly, help each other out. We are a family (as seen with all of the generous donations as of late). Let's keep it strong! If you are new to the family, don't be shy to introduce yourself to the seasoned athletes and learn from them. If you have been in the family for a while, let's welcome the new athletes with open arms and show them what it's like being in the CFK family!

MERRY CHRISTMAS!!!

Remember, don't eat yellow snow and look up before you let snowflakes fall into your mouth.

MERRY CHRISTMAS!!!

Wanna Lose Weight???

How many times have you tried dieting (Atkins, South Beach, Weight Watchers, etc.) and seen success? I'm sure you were pleased with what you saw. Now, how many of those times have you gained that weight back? Probably the same amount of times.

The following are some simple steps to follow in order to maintain a healthy lifestyle and lose unwanted body fat:

1. Eat until you feel satisfied, not full. Focus on high quality protein and fat which will keep you full longer.
2. Eliminating grains and dairy from your diet will decrease the amount of inflammation occurring in the body. Grains get converted into sugar quickly in the body which gets stored as fat.
3. Don't be afraid to eat fat. The body will look to use fat as energy rather than glucose/sugar. Fat is needed for the brain to function optimally and for the integrity of the cell membrane.
4. Lifting heavy weights and quick sprints are essential to raising the metabolism. Running on the treadmill or long distance running causes cortisol to be released. This causes the body to store fat.

Seasonal Affective Disorder

SAD is a form of depression that is related to the change in seasons. It is usually seen during the winter months. The symptoms tend to recur and present themselves around the same time every year. Things that wouldn’t get to us during the summer months have a bigger impact during the winter months. Researches believe that with the lack of sunlight during the winter months, that we as Canadians experience, disrupts the Circadian rhythm, which, in turn, causes hormonal imbalances.

Supplements

Have you ever wondered what supplements are important to maintain excellent health and performance? Do you know which supplements are right for you? Which ones do you buy?

The market today is flooded with supplements all the way from A to Zinc (was that a Centrum commercial???). And each supplement comes in different forms and dosages. My head spins looking at all the different combinations. Citrate? Maleate? Oxide? What the hell does all that mean.

If you are that person asking yourself all these questions, stay tuned. Coming sometime in the early new year, maybe January or February, Ellie Steele and I will be hosting a lecture for everyone to address the questions and others that come up.

Sweet Potato

I can sum this up with one word... YUM!!! Here is my carbohydrate option for post-workout (and the occasional snack):