Category: nutrition

Coaches Chat - Mizar Fuentes Should I Count My Macros?

Nov 19

When you have created habits that are truly engrained inside of you, you can build on top of them. For macros, if you are sleeping well, eating/drinking well, training consistently, getting sun (when possible), enjoying rhythm and purpose, and you aren’t stressing out to do those things - ie automatic - you'd better be prepared to receive better success from adding macros, as a tool to your arsenal.

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Basic Lifestyle Guidelines

Oct 03

These are a list of habits and points that we try to emphasize every day to our athletes. If we try and focus and develop these this will lead to a significant improvement in energy, digestion an...

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What Is Remote Coaching?

Jul 24

This article digs deeply into what remote coaching is. Along the way, we discuss the other forms of online fitness training and coaching that exist, but we then narrow in to Individual Design Remote Coaching as the article's focus. We discuss which clients and athletes remote coaching is good for, and we discuss which clients and athletes remote coaching is bad for. And then, we discuss what quality remote coaching should look like for you from your coach. Enjoy!

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Who Should Be Taking Supplements?

May 07

If I had a dollar for every time someone asked me about supplements, I’d have a lot of dollars. The market utilizes our culture’s “quick fix” mentality to sell supplements aimed at mitigating all t...

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10 Shades of Fruits and Vegetables Per Day

Apr 08

When it comes to nourishment, one prescription we give out to all our clients is a bountiful assortment of colors in their diet each day from fruits and vegetables. In this blog post we are going t...

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Why CrossFit Athletes Need Carbs

Mar 05

We need to understand the goal and the athlete before we start to think about what fueling will be necessary. Once that is known, we can then look at what goes into that sport. With the CrossFit Athlete in mind, we know the sport demands a broad range of metabolic tasks that will require adequate resources to fuel and recover from. We know from research that ATP synthesized from glucose is roughly a 2 to 5-fold increase in ATP per minute compared to fat oxidation. Additionally, becoming fat-adapted results in being carb-impaired, which is a poor physiological trade-off when considering the demands of the sport. Knowing the daily caloric demands for these athletes will be higher to promote recovery and growth, carbohydrate intake will make up close to half, if not more, of their daily caloric intake. However, before we blindly add more carbohydrates, an athlete's lifestyle must be in optimal working order. This will give direct feedback on how the body is responding to the stress imposed on it and how well it is recovering. This will ultimately dictate the direction of fueling for the individual athlete.

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Why Athletes Need Fats

Mar 05

But I thought fat makes you fat? Eh, there’s a bit more to it than that. In this post, we are going to discuss why we need fat and why it’s an important tool in an athlete’s diet. The points we wil...

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Why Should We Mix Up Our Proteins?

Feb 18

Proteins are one of three macronutrients we consume in our food. Arguably the most important as they are the building blocks for the body. One aspect regarding protein consumption that often gets n...

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Understand Your Poop

Jan 28

Poop. We all do it. Excreting out waste we don’t need. While it may be a “faux paw” to talk about poop, there’s a ton of value we can extract from our poop. In this post, we are going to talk about...

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Why Breakfast is the Most Important Meal of the Day

Jan 14

What does breakfast mean? Breaking our fast, of course. Coming out of an 8-9 hour period where food intake is halted, our body begins to upregulate various hormones and enzymes for nourishment. The...

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Importance of Hydration

Dec 17

The ability to hydrate our cells transcends nearly any other somatic control and choice we make as humans. Though our bodies are comprised of nearly 60% water, it does not neglect the fact that it’...

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Cool Down and Post Workout Fueling

Dec 10

The main takeaways: 1) The recovery process starts once your session has finished 2) Easy blood flow and mindful stretching post training are great tools to start the recovery process 3) Diaphragmatic breathing is a great tool to help transition the body from a sympathetically driven state to a parasympathetic state 4) Ensure your body has cooled down before consuming food or shakes post workout 5) Prioritize food hygiene (great chewing, sitting down, relaxing) when consuming food post workout 6) Post Workout macronutrient prescriptions and the food choices within it are highly individualized

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Conscious Nutrition: Why Nutritional Habits are Better Than Macros

Nov 19

Athletes know that in order to reach peak fitness you have to put gas in the tank. What happens though, if you have a leak in your gas tank, or if your engine can’t take in gas, or if you flood you...

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A Sneak Peek At What Our Best CrossFit Athletes Eat

Jul 26

What is your fuel of choice when it comes to supporting or recovering from your training? Peanut butter and chocolate milk? A particular protein powder? Gatorade? Perfect Food Bars? Ice cream? Ask ...

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