Christmas is over and we are a day from 2012. It's been a busy month or 2, so I am finding myself multitasking. I have had many people talk to me about nutrition this week, or what seems to be their lack of good nutritional habits. Mine have also been pretty craptacular. I wanted to address your food confessions as well as write in my blog. I also wanted to answer an email. This is all three.
Dear Martha,
So, you asked about nutritional counseling and what angles or resources I use. This is a hot topic for all of us trainers but especially this week. Advertisers, family traditions, pushy-ass relatives and seemingly every entity in North America have spent the last 6 weeks telling us to shove food in our pie holes. Now, in what always feels like a effing conspiracy, every magazine, television show, pushy-ass relative and some of our favorite pants will tell us that we've gained weight and need to lose it. November and December punch us in the throat and January buys us flowers and swears it will never happen again. Truly, my ass fat has deja vu. This is why I wear Lululemon-it stretches. I also think that this is why people confess their food sins to me. I don't judge. I'd be a hypocrite if I did. And, I will try to help them find a solution. Or, at least see the light at the end of the footlong.
I wish that CrossFit still had a Nutritional Cert. Although, I'm not sure what I could be taught in a weekend that a lifetime of fucking up hasn't taught me. I have been on every conceivable diet plan and pill. I have gained and lost more weight than I can deadlift on my very best day. I can't find countries on a map but I CAN tell you the fat, calories, carbs and protein in most foods. Why I can retain this knowledge and can't find England on the globe (no shit) is beyond me.
When we have nutritional challenges, the combo of Paleo food in Zone portions reigns supreme. For performance, for blood work, for weight loss-this is the shit. But that shit seems to start to stink after 45 or so days for the average CrossFitter. They just can't stay with it. And, as you well know, the average CrossFitter is our bread and butter. Maybe I shouldn't have used 'bread and butter'. Well, you know what I mean. Their heads seem to go to that all or nothing mindset. "I ate cheese, so the rest of the day is shot." "They had cake at work, so I'll get back on it Monday." This is like getting a flat tire and saying "Well, that's that" and slashing the other three tires-wouldn't make a lot of sense, huh? BUT, we all do it on some level.
Your state of mind keeps you motivated and disciplined. It also demotivates you. This is usually what sets athletes apart in the Box. Whether it is your weight, your mobility, form, your progression in your skills or working towards improving your capacity to lift more. The state of mind is key. If I could help people get there and stay there permanently, I'd be a billionaire. Some people are just supremely focused. In the zone, if you will excuse the pun. Some have too much shit going on and it is a miracle that they even can make time to zip their pants, let alone WOD. A lot of Boxes are a 75%/15%/10%, in my opinion. 75% of the athletes could probably kick the average person's ass athletically and need quarterly food talks and the other 15% are the resident Firebreathers. They are dialed in and on a program but need help tweaking as they progress. And, maybe 3% of that 15% could have a real chance of placing in the upper tiers of the Open. They're fine and could teach a Whole 9 workshop. 10% are there occasionally because they cherry pick the WODs they want to do but keep up their memberships because "CrossFit is edgy and the popular thing to do right now." They ask everything question about food that you can imagine and implement nothing. That is my opinion. It won't make me popular. We can teach all the nutritional plans they offer, but it is still up to the athlete to focus their mind and STAY focused.
Here is what I have noticed these last few weeks. Everyone that has been eating big and crappy and still doing their WODs and training are gaining some muscle mass, a little back/belly fat and are sucking wind at metcons. I'd hate to time anyone's mile, mine included, right now. My sweat probably smells like pie and merlot. They are also kicking ass on strength days. Huh? I feel like my athletes need to be eating bigger AND clean. I like paleo and Zone a lot, but I can't argue with what all this dairy and eating big seems to be doing for my peeps. Some of the girls quads and the guys chests are exploding. Me likey. This is a link to a blog I reference a lot:
http://www.liftbigeatbig.com/
I feel obligated to teach Paleo and Zone. One, because it works and two, because that is what I learned at my Cert. Otherwise, I may as well be pulling information out of my ass. I have a framed piece of paper that says I know Zone, at least.
When I teach Zone, I have my athletes reference the good ole CrossFit Journal article in Issue 21 titled Zone Meal Plans. It is still the best reference guide to the Zone out there and I am tired of buying that fucking book, as no one returns it.
http://journal.crossfit.com/2004/05/zone-meal-plans-crossfit-journ.tpl
When I teach the Paleo diet, I usually copy pages 104-112 from The Paleo Diet by Loren Cordain. Another book I don't wish to keep buying, although it is great! I also like The Paleo Diet for Athletes. Oh, on the Cordain book, that's the food list pages. Then, I ask people to hit the Internet and research more, if needed. I LOVE this is paleo recipe site:
http://www.cavemancooking.tv/
The recipes are tasty and the chefs are pretty to look at-win/win.
And this one, in general:
http://www.thefoodee.com/
But, none of this means squat if you aren't sleeping at least 7-8 hours a night. Your brain will actually produce appetite stimulants, if you are not well rested. Then, all of the "eat when you're hungry" advice that I give is basically null and void because their body is chemically telling them that they are hungry, not physically. And, there is no way to tell the difference.
I also ask them what they can do to cut stress. Stress and lack of adequate sleep can effect cortisol and glucose levels and all that other stuff. Then, we are even more likely to be hungry....for crap. I've never asked an athlete to read The Cortisol Connection. I probably should, though. I keep that one on my Kindle. It just seems easier to say "Sleep, damnit. Get lots of it and let the laundry sit an extra day if it means you can go for a relaxing walk with your kids after dinner. Then, make the kids do the laundry. Chores are good."
http://www.amazon.com/Cortisol-Connection-Stress-Makes-Health/dp/089793492X/ref=dp_ob_title_bk
Then, I try like hell to get them off the soda. When they ask why, I say "Because it's fucking disgusting." I have no scientific answer for that one. I don't need one. I refuse to research it. That is my answer. It is common sense. This is not the '50's. Don't smoke. Don't drink soda. Period. I'm a little biased on this one because I've never had a soda. I guess I had a sip once when I was a toddler and didn't like the carbonation. I must have thrown a pretty big fit because no one poured me one again. When it was being served, they just said "You don't like that." So, I was the kid with water at the birthday parties. I'm 40 now and I still won't drink it. And thank goodness, because my struggle with food and willpower sucks enough.
Most importantly, I let them know that we are not a cult. You don't HAVE to eat Zone or paleo. We haven't found anything else that works better for the CrossFitter, but for a lot of athletes, this is just what they do to exercise and socialize. THAT IS IT AND THAT IS FINE. Just try to eat as clean as possible. That is a good rule of thumb for anyone. Truly, on day 31 of a challenge, people seem to bow to the Krispy Kreme gods. I want people to try to aim towards a lifestyle change that is permanent and reasonable for them. If you eat fast food sometimes and sometimes we do, use the smart phone and access the nutritional information. Ask for substitutions at restaurants. I'd rather be "That bitch who doesn't want dressing on her salad" than "That fat bitch who doesn't want dressing on her salad." The folks at Red Lobster will get over it. Buy organic. Shop fresh and locally. Look for hormone free foods. If you eat boxed or processed foods, and let's face it, a lot of our clients do, go to sites like http://www.hungry-girl.com/ and find the better choices of bread, snacks for your family etc. Breakfast cereal is freaking delicious and if it is relatively good for you then it makes a nice break from eating eggs, fruit and oatmeal. I only ask that they put in the same amount of effort researching what they may put INTO their bodies that they would put into finding a cute pair of boots online. Or trolling for porn. You know, whichever. This nutritional stuff is not black and white. There is a lot of grey area. If we were that strict, we would sound like a cult and people would be scared of us. I want my athletes to know right from wrong but still feel free to admit their faults. Plus, they always teach me a thing or two. Especially since I'm open to learn from them, as well.
Lastly, I encourage them to talk to each other incessantly about this topic. I don't know everything and my athletes are a constant wealth of new information. It is like having your own personal Wellness Squad. Don't bore your friends and coworkers about what is the best post wod snack-another thing I push constantly-and Zone blocks. I'll bet my Converse collection that they don't care that Zone bars are not balanced into perfect blocks. Save it for the Box. They already think you're crazy to do ANYTHING that tears the skin off of your hands. The other athletes are the best resource they have on this subject. That and the Internet.
My husband and myself are Trainers and he is co-owner of our Affiliate. An 80/20 Zone or Paleo plan (80% strict, 20% whatever) is reasonable for us because CrossFit is our lifestyle and our profession. It may not work for all of our athletes and their lifestyles. I'll be frank, my situation is ideal and I struggle with the nutritional side daily. My willpower is 60/40. On the positive side, I'm pretty honest about it and it has made me approachable for people who are self conscious about their struggle with food. I just try to let them know that we can do this together and I really want to help them succeed. I have helped guide others down a better path and helping them has helped me. And I know that they can really tell that I mean it.
Martha, I hope this answers your questions and I hope that you have an amazing 2012! On a funny note, I just hit the spell check and I misspelled the word nutritional throughout this entire email!!!
Best wishes for a Happy New Year!
Nicole
p.s. Since this is also my blog, I am posting an instructional running video that I received from one of my athletes. I hope you don't mind. Thanks!
I wish that CrossFit still had a Nutritional Cert. Although, I'm not sure what I could be taught in a weekend that a lifetime of fucking up hasn't taught me. I have been on every conceivable diet plan and pill. I have gained and lost more weight than I can deadlift on my very best day. I can't find countries on a map but I CAN tell you the fat, calories, carbs and protein in most foods. Why I can retain this knowledge and can't find England on the globe (no shit) is beyond me.
When we have nutritional challenges, the combo of Paleo food in Zone portions reigns supreme. For performance, for blood work, for weight loss-this is the shit. But that shit seems to start to stink after 45 or so days for the average CrossFitter. They just can't stay with it. And, as you well know, the average CrossFitter is our bread and butter. Maybe I shouldn't have used 'bread and butter'. Well, you know what I mean. Their heads seem to go to that all or nothing mindset. "I ate cheese, so the rest of the day is shot." "They had cake at work, so I'll get back on it Monday." This is like getting a flat tire and saying "Well, that's that" and slashing the other three tires-wouldn't make a lot of sense, huh? BUT, we all do it on some level.
Your state of mind keeps you motivated and disciplined. It also demotivates you. This is usually what sets athletes apart in the Box. Whether it is your weight, your mobility, form, your progression in your skills or working towards improving your capacity to lift more. The state of mind is key. If I could help people get there and stay there permanently, I'd be a billionaire. Some people are just supremely focused. In the zone, if you will excuse the pun. Some have too much shit going on and it is a miracle that they even can make time to zip their pants, let alone WOD. A lot of Boxes are a 75%/15%/10%, in my opinion. 75% of the athletes could probably kick the average person's ass athletically and need quarterly food talks and the other 15% are the resident Firebreathers. They are dialed in and on a program but need help tweaking as they progress. And, maybe 3% of that 15% could have a real chance of placing in the upper tiers of the Open. They're fine and could teach a Whole 9 workshop. 10% are there occasionally because they cherry pick the WODs they want to do but keep up their memberships because "CrossFit is edgy and the popular thing to do right now." They ask everything question about food that you can imagine and implement nothing. That is my opinion. It won't make me popular. We can teach all the nutritional plans they offer, but it is still up to the athlete to focus their mind and STAY focused.
Here is what I have noticed these last few weeks. Everyone that has been eating big and crappy and still doing their WODs and training are gaining some muscle mass, a little back/belly fat and are sucking wind at metcons. I'd hate to time anyone's mile, mine included, right now. My sweat probably smells like pie and merlot. They are also kicking ass on strength days. Huh? I feel like my athletes need to be eating bigger AND clean. I like paleo and Zone a lot, but I can't argue with what all this dairy and eating big seems to be doing for my peeps. Some of the girls quads and the guys chests are exploding. Me likey. This is a link to a blog I reference a lot:
http://www.liftbigeatbig.com/
I feel obligated to teach Paleo and Zone. One, because it works and two, because that is what I learned at my Cert. Otherwise, I may as well be pulling information out of my ass. I have a framed piece of paper that says I know Zone, at least.
When I teach Zone, I have my athletes reference the good ole CrossFit Journal article in Issue 21 titled Zone Meal Plans. It is still the best reference guide to the Zone out there and I am tired of buying that fucking book, as no one returns it.
http://journal.crossfit.com/2004/05/zone-meal-plans-crossfit-journ.tpl
When I teach the Paleo diet, I usually copy pages 104-112 from The Paleo Diet by Loren Cordain. Another book I don't wish to keep buying, although it is great! I also like The Paleo Diet for Athletes. Oh, on the Cordain book, that's the food list pages. Then, I ask people to hit the Internet and research more, if needed. I LOVE this is paleo recipe site:
http://www.cavemancooking.tv/
The recipes are tasty and the chefs are pretty to look at-win/win.
And this one, in general:
http://www.thefoodee.com/
But, none of this means squat if you aren't sleeping at least 7-8 hours a night. Your brain will actually produce appetite stimulants, if you are not well rested. Then, all of the "eat when you're hungry" advice that I give is basically null and void because their body is chemically telling them that they are hungry, not physically. And, there is no way to tell the difference.
I also ask them what they can do to cut stress. Stress and lack of adequate sleep can effect cortisol and glucose levels and all that other stuff. Then, we are even more likely to be hungry....for crap. I've never asked an athlete to read The Cortisol Connection. I probably should, though. I keep that one on my Kindle. It just seems easier to say "Sleep, damnit. Get lots of it and let the laundry sit an extra day if it means you can go for a relaxing walk with your kids after dinner. Then, make the kids do the laundry. Chores are good."
http://www.amazon.com/Cortisol-Connection-Stress-Makes-Health/dp/089793492X/ref=dp_ob_title_bk
Then, I try like hell to get them off the soda. When they ask why, I say "Because it's fucking disgusting." I have no scientific answer for that one. I don't need one. I refuse to research it. That is my answer. It is common sense. This is not the '50's. Don't smoke. Don't drink soda. Period. I'm a little biased on this one because I've never had a soda. I guess I had a sip once when I was a toddler and didn't like the carbonation. I must have thrown a pretty big fit because no one poured me one again. When it was being served, they just said "You don't like that." So, I was the kid with water at the birthday parties. I'm 40 now and I still won't drink it. And thank goodness, because my struggle with food and willpower sucks enough.
Most importantly, I let them know that we are not a cult. You don't HAVE to eat Zone or paleo. We haven't found anything else that works better for the CrossFitter, but for a lot of athletes, this is just what they do to exercise and socialize. THAT IS IT AND THAT IS FINE. Just try to eat as clean as possible. That is a good rule of thumb for anyone. Truly, on day 31 of a challenge, people seem to bow to the Krispy Kreme gods. I want people to try to aim towards a lifestyle change that is permanent and reasonable for them. If you eat fast food sometimes and sometimes we do, use the smart phone and access the nutritional information. Ask for substitutions at restaurants. I'd rather be "That bitch who doesn't want dressing on her salad" than "That fat bitch who doesn't want dressing on her salad." The folks at Red Lobster will get over it. Buy organic. Shop fresh and locally. Look for hormone free foods. If you eat boxed or processed foods, and let's face it, a lot of our clients do, go to sites like http://www.hungry-girl.com/ and find the better choices of bread, snacks for your family etc. Breakfast cereal is freaking delicious and if it is relatively good for you then it makes a nice break from eating eggs, fruit and oatmeal. I only ask that they put in the same amount of effort researching what they may put INTO their bodies that they would put into finding a cute pair of boots online. Or trolling for porn. You know, whichever. This nutritional stuff is not black and white. There is a lot of grey area. If we were that strict, we would sound like a cult and people would be scared of us. I want my athletes to know right from wrong but still feel free to admit their faults. Plus, they always teach me a thing or two. Especially since I'm open to learn from them, as well.
Lastly, I encourage them to talk to each other incessantly about this topic. I don't know everything and my athletes are a constant wealth of new information. It is like having your own personal Wellness Squad. Don't bore your friends and coworkers about what is the best post wod snack-another thing I push constantly-and Zone blocks. I'll bet my Converse collection that they don't care that Zone bars are not balanced into perfect blocks. Save it for the Box. They already think you're crazy to do ANYTHING that tears the skin off of your hands. The other athletes are the best resource they have on this subject. That and the Internet.
My husband and myself are Trainers and he is co-owner of our Affiliate. An 80/20 Zone or Paleo plan (80% strict, 20% whatever) is reasonable for us because CrossFit is our lifestyle and our profession. It may not work for all of our athletes and their lifestyles. I'll be frank, my situation is ideal and I struggle with the nutritional side daily. My willpower is 60/40. On the positive side, I'm pretty honest about it and it has made me approachable for people who are self conscious about their struggle with food. I just try to let them know that we can do this together and I really want to help them succeed. I have helped guide others down a better path and helping them has helped me. And I know that they can really tell that I mean it.
Martha, I hope this answers your questions and I hope that you have an amazing 2012! On a funny note, I just hit the spell check and I misspelled the word nutritional throughout this entire email!!!
Best wishes for a Happy New Year!
Nicole
p.s. Since this is also my blog, I am posting an instructional running video that I received from one of my athletes. I hope you don't mind. Thanks!
