PCOS: Training

First day back on the track with tinyFIT

 It feels so good to be back in the swing of things. This year has had it's up and downs. From a bummed foot, to  my PCOS diagnosis, to simply not feeling like Showout Meg, I was ready for a change. I have not been this excited about training in a while. I'm back on the track again running sprints weekly and hitting the bleachers, attending CrossFit classes 2x or 3x per week with Coach Zach and/or Big Mike, and training with the underground strength guru--Travis Holley-- weekly, and planning to make it a 2x/week routine once I find a few more people to join a mid-morning crew.

The longer you are in the fitness arena, the more you learn about your body and how nutrition and the style of training you incorporate make a difference on your outward appearance and performance. I know one thing that is for certain--- explosive, high intensity training works very well for me, especially paired with a day or 2 of heavy lifting. When I tried a different route earlier this year with a different goal in mind, I learned very quickly that it did not work for me. I also believe it goes hand in hand with my battle against PCOS. CrossFit works wonders for women who battle PCOS.

I came across a ton of blog posts highlighting woman after woman and how CrossFit changed their life and healed them from the syndrome. My go-to blog at the moment is Paleo for Women. Stefani Ruper does an incredible job discussing nutrition, CrossFit, and evolutionary health for a female. She is also coming out with a book next month titled, Overcoming PCOS: The Complete Guide to your Personal PCOS Journey and How to Become Fertile, Healthy, and Sexy for Good. Whole 30 had a great success story from a woman who had PCOS and no longer has the diagnosis-- Read on. And, of course Robb Wolf highlights an incredible success story too. In a nutshell, their lives are forever changed!

There is power in knowledge. The more I educate myself on this syndrome, the more empowered and equipped I am to kick it to the curb and share with the masses that anything is possible. What are you battling? Whether it be an auto-immune disease, weight gain, drinking too much soda, a bummed foot, still trying to get that first pullup, nothing is impossible if you set your mind to it and chase after it with vigor.

I have a new found energy for my career, training regimen, and my love of CrossFit. What is stopping you today from being your best self? I challenge you to look it in the face and go after what you want with no regrets.

3, 2, 1 GO.

Fish Oil Calculator

Coaching the Trojan Challenge has added an additional level of accountability over the past 8 weeks to my nutrition. One area I have never fully delved into is the optimal amount of fish oil intake for myself. I've noticed I am sore for days on end, which more than likely means high levels of inflammation. Also, there are numerous clinical studies reporting improvements in fat mass, weight, and body composition from the consumption of omega-3 rich fish and/or supplements. These 2 reasons above are enough for me to find the proper dose of fish oil asap!

Today I bought Barlean's Omega Swirl Fish oil. However, after looking at the recommended serving size I knew that was not enough for my goals. After scouring the web and listening to Robb Wolf's Podcasts, I figured out my ideal amount thanks to the lovely...

FISH OIL CALCULATOR

I learned very quickly I was consuming 1/7 of what I need daily. Ouch. After a major tweak to my fish oil consumption, I have no doubt that at the end of the Trojan Challenge I will have less inflammation and lost 3% body fat.

Paradigm switch

(zuchinni with 1 tsp of olive oil, cumin, sea salt, & cayenne pepper)

The more I talk to clients about nutrition the more I realize that individuals focus too much on what they canNOT eat instead of focusing on the array of foods they can enjoy. For example, yesterday I ate the following:

• eggs
• avocado
• steak stew meat
• peach
  
• almonds
• walnuts
• spinach leaf with homemade chicken salad (chicken, purple onion, green bell pepper, apple, canola oil mayo, spicy mustard, habanero relish, seasoning
  
• LaraBar
• grape tomato
  
• ground chicken
• zucchini and squash cooked in coconut oil
• apple
• almond butter
• protein shake

I challenge every one to switch their paradigm of thinking with foods. Focus on all the amazing foods there are to eat. Get creative with vegetables based on what is in season. Fuel your body for success. Try it for 7 days. I guarantee you will see and feel the difference.

Erika, a CrossFit Central client, is doing a great job with providing recipes for our community. Go visit her blog to get new ideas at http://eatcleanlivestrong.blogspot.com/

Sprint to FGB status: 1 mile down, 9 to go for me. Ran 8x200m yesterday with 30 seconds rest.

Nutrition 101

On Friday I had the opportunity to educate over 300 male and female athletes at Barbers Hill High School on nutrition during each of their athletic periods. The information focused on quality of foods; defining carbohydrate, protein, and fat; fueling the body through out the day; post-workout food sources; water; and a grocery shopping list.

The athletes asked multiple questions. They were made very aware of how little vegetables they consume; how often they do NOT eat; and the importance of understanding that food is fuel for the body and must be consumed through out the entire day. Not once a day.

I had a blast leading the discussion and felt 100% in my element!!!! I was so thankful for having the chance to discuss the importance of the base of the pyramid for the development of an athlete.

I challenge every parent to educate their kids on nutrition. I also challenge every student athlete to take ownership of their life and learn more about nutrition. Robb Wolf and the Paleo Diet provide a wealth of knowledge. And if you do not know where to begin, ask a CrossFit Central coach. We are here to help the community raise up healthy and fit individuals.

Weight Gaining Behaviors

(pic above- CrossFit Central coaches/clients at Robb Wolf's Nutrition cert)

The information in the chart below is based on typical calorie counts of foods and beverages, as well as on scientific studies of the caloric cost of specific eating behaviors. The annual weight gain column is based on calculating the estimated yearly caloric cost of each behavior, then dividing by 3500 calories (the number of additional calories it takes to gain 1 lb). As I mentioned in a previous post, moderation and balance are vital to a healthy lifestyle.

EATING BEHAVIOR	WEEKLY CALORIC COST	ANNUAL CALORIC COST	POTENTIAL WEIGHT GAIN/YR
Eating 2nd helpings (200 calories per helping) 3x a week	600 extra calories a week	31,200 extra calories per year	9 lbs
Habitual overeating, every day, 380 extra calories a day	2660 extra calories a week	138,320 extra calories per year	40 lbs
Eating 1 glazed donut every day at work during your coffee break	1450 extra calories a week	75,400 extra calories per year	21 lbs
Drinking 1 regular soda a day, rather than having water	1008 extra calories a week	52,400 extra calories per year	15 lbs
Snacking on 15-20 potato chips a day	1050 extra calories a week	54,600 extra calories per year	16 lbs
Bingeing twice a week (1000 to 3000 cal per binge)	2000 to 6000 extra calories a week	104,000 to 312,000 extra calories per year	30-90 lbs
Eating out at fast-food restaurants 5x a week compared to having a healthy meal prepared at home (56 extra cals per fast-food meal)	280 extra calories a week	14,560 extra calories per year	4 lbs
Snacking while watching TV, 5 hours a week (136 cals per snack)	680 extra calories a week	35,360 extra calories per year	10 lbs
Late night eating, 5 episodes per week (270 cals per episode)	1350 extra calories a week	70,200 extra calories per year	20 lbs

PALEO CHALLENGE
One 1-on-1 Personal training session
Eat gluten-free for 4 weeks
Paleo/Zone booklet
Weekly meetings going over food log (4 total)
1 personal trip to the grocery store
Cost: $100

Are you in???????????????????

Gluten KILLS

On Saturday I attended CrossFit's Nutrition certification with Robb Wolf. AMAZING! I learned so much. I feel ever more equipped, armed, and ready to educate my clients on properly fueling their bodies for health, performance, and weight loss.

The biggest eye-opening realization for me was GLUTEN KILLS. It sounds extreme but after reading the research and seeing results from Robb's clients on a gluten-free diet, I was a believer. Gluten consists mainly of wheat, spelt, rye, oats, millet. All grains contain similar items; rice and corn tend to be somewhat less allergenic. Lupus, RA, Multiple Sclerosis are auto-immune diseases that have been linked with the consumption of grains.

Dairy was another big topic for the certification. There is a high linkage with autoimmunity and hyperinsulinism especially with too early of an introduction to dairy. Gut integrity appears to be the factor. Grass-fed dairy is the best when consuming dairy products.

WANTED:
5 focused, hard-working, ready-to-make-a-lifestyle-change individuals who will commit to 4 weeks of eating a Paleo/Zone gluten free diet. Contact me for more details if you are ready to feel better, look better, and perform better.

Informative Websites

I answer dozens of questions through out the week about nutrition. Below are some useful websites to visit that highlight nutritious recipes and provide informative information about fueling your body.

• Robb Wolf-- http://robbwolf.com/
  
• Paleo Diet-- http://www.thepaleodiet.com/
  
• Drs. Michael and Mary Dan Eades-- http://www.proteinpower.com/index.php
• Eating Well-- http://www.eatingwell.com/recipes/
• Tropical Traditions-- http://www.tropicaltraditions.com/
• Zone Block Calculator-- http://www.dbhonline.com/zoneful/p_calculator.htm
• Zoneful Thinking-- http://www.dbhonline.com/zoneful/index.htm
• CrossFit Balboa-- http://crossfitbalboa.com/
• Supplemental Science-- http://supplementalscience.wordpress.com/

You are what you eat...WHO ARE YOU?????