@FitnessHeroics.

Nutrient timing is a planned alteration of macronutrient intake in order to promote health, workout performance, and get and or lean.Nutrient timing strategies are based on how the body handles different types of food at different times. One of the most important nutrient timing principles is that it’s best to eat most non-fruit and veggie carbohydrates during and after exercise so this means COMPLEX CARBS !

Nutrient timing has several important goals:

• Nutrient partitioning (where the nutrients go when you ingest them)
• Improved health
• Improved body composition
• Improved athletic performance
• Enhanced workout recovery

 

When you exercise regularly, the body is primed for fat gain or fat loss just as it’s primed for muscle gain or muscle loss during specific times of the day.  The wrong foods at the wrong times sabotage your efforts in the gym. The right foods at the right times enhance those efforts.

Once we account for energy balance, timing nutrient intake can up-regulate metabolism, shift hormonal profile, and alter body composition.

Manipulating nutrient intake can also help someone take advantage of certain anabolic hormones, namely insulin. The body handles various types of carbohydrates differently. In general, carbohydrates that are digested and absorbed slowly can help to control insulin response. These are carbohydrates that are higher in fibre and lower in simple sugars, such as beans/legumes and vegetables. However,a diet consisting of added sugars and refined carbohydrates known as complex carbs, can elevate blood triglyceride levels and bad cholesterol, and lead to insulin resistance.

Although most of the energy for weight training is provided by the breakdown of stored muscle glycogen, blood glucose does provide a small component. In order to maximize training intensities and volumes during a session, normal levels of blood glucose should be present, and can be consumed via pre-workout carbohydrate, which should provide adequate blood glucose unless the sessions are high in volume.

Regardless of goals and activity, protein and fat intake stay fairly constant. Make sure  that you consume an appropriately sized portion of lean protein and good fats with every meal. The macronutrient we manipulate most commonly in nutrient timing is carbohydrate. The body can better handle carbohydrates during and after physical activity, as well as when levels of fitness are high and body fat levels are lower (15% or less for men and 20% or less for women).

The chart below explains some of the carbohydrate types and when the optimal times of consumption are.

	Examples	When to eat
	FIBER RICH Vegetables (e.g., broccoli, kale, spinach, carrots, tomatoes, celery, cucumber, zucchini, beets, bok choy, lettuce, collards, pumpkin, radish, onion, chard, watercress, etc.) Peas Beans Legumes Most fruits	Eat often, and any time of day (especially for veggies)
	STARCHY Sprouted grain breads Corn Sprouted grain pasta Yams/sweet potatoes Quinoa Amaranth Oats Long grain rices	During the 3 hours or so after exercise
	REFINED AND PROCESSED: Stay mostly away from Desserts Fruit juice Processed foods Soda Sports drinks Most commercial nutrition bars Dates, figs, raisins, dried fruits	Eat rarely, and during the 3 hours after exercise.

 

In conclusion, once you build a foundation of nutritious eating, then consider adding the nutrient timing habit by using this advice:

If you are lean and simply want to maintain your existing body composition, consuming more carbohydrates throughout the day will likely be fine.

If you want to lose body fat, first control overall food intake, then aim to consume a majority of carb dense foods during and after exercise sessions (for about 3 hours after). Outside of the 3 hour window consume primarily protein and fat, while consuming fewer carb dense foods (25% of less of meal made up of carb dense foods).

If you want to gain muscle, the nutrient timing principles are similar — simply add more calories overall.

In all cases: Assess your progress and adjust as necessary.

 

 

References

http://www.expert-nutrition.com/nutrient-timing.html

http://www.ideafit.com/fitness-library/nutrient-timing

http://www.precisionnutrition.com/all-about-nutrient-timing

I cheated…. on my diet… AGAIN! Well this is the common thing that many people tend to experience when they are “dieting”. Now let me clarify what a “diet” really is.

DIET :

Noun

Here are your tips for avoid that FOOD HANGOVER !

-Eat protein as the first meal of the day! By eating protein as your first meal it will limit your hunger and prevent you from going all out when it comes to the indulgent foods. It will also start your day right, and will get a decent macronutrient balance flowing before overflowing it with sugars and fats. Protein is the macronutrient often forgotten when we cheat. Most foods are sugary or loaded with excess fat which makes them taste good. This large protein meal will keep your amino acid pool filled (at least for a bit) so decreased function of vital systems or cell degradation does not occur (yet).

Protein is also the director of cell communication and nutrient intake, without proper protein levels you will throw your body into chaos, never mind adding cheating foods on top of that.

There are two more rules relating to this that will greatly reduce the damage of cheating:

1. Eat protein first at every meal
2. Eat as much protein as you want. (More than likely, you should eat more than you think.)

Both of the above reasons are due to satiety (getting “full”) and attaining a somewhat not so shitty macro balance in your body.

 

Cinnamon is your best friend! Cinnamon has been shown to reduce the glycemic load of a meal by up to 20%. This is HUGE. This is like eating a cupcake and your body responding as if it were a couple of apples (maybe not that extreme but you get the idea!). This is a great way to reduce insulin overload and reduce the rising of your sugar levels. 2 Tablespoons should be sufficient. You can add it to anything you would like; I add it to my coffee. Drink while you slam the cakes.

 

Exercise the day of or a few hours before. By exercising pre-meal you open up the cells lining your muscles, which will intake the incoming glucose from your meals, rather than ending up being stored as fat. To get this response just do 30 air squats, 30 push ups and 30 sit-ups directly before a meal… and yes, for time.
Try not to drink all of your calories. Did you know that a margarita has 570 calories which is the same as a large fry from McDonalds? Putting it into that perspective can make one think twice about really diving into those drinks without tracking calories. Not to mention when your drinking your more likely to overindulge in food as well.

Go to bed with a “Paleo” meal. If you don’t want to wake up with a food coma, be sure to make your last meal, even if it’s literally right before bed make it comprised of veggies and protein. This will give your body what it needs while you sleep to repair, digest and get things back in order. It will make you feel a lot better waking up, instead of waking up like you were coming out of an exorcism with your body in a mess from foreign foods.

 

There you have it! By following these steps you can minimize the damage on your cheat meal.. and hopefully your keeping it to a MEAL and not a weekend !!!

Well there is a new shoe on the market for CrossFit that might be a game changer for all of you Nike lovers out there. Introducing the Nike MetCon 1. Nike recently release their new “cross training” shoe and so far it has been a hit amongst CrossFitters. When we think of The Games, this is HQ’s and the communities premiere event- televised on ESPN multiple times per year, and year round on YouTube. The logo that flashes across the screen over and over doesn’t say the “Glassman CrossFit Games,” it says the “Reebok CrossFit Games”. It is up to personal preference on what shoe you want to wear OFF season and Nike knows that the real publicity is out there for what your doing “off” season and posting online. Some of the top athletes are endorsed by Nike such as Josh Bridges, Mat Fraser,  Lauren Fisher and Alexandra LaChance.

Take a look at the Nike MetCon 1’s for yourself and you might just get the curious to try them out as well !

The MetCon 1 (short for “metabolic conditioning”) is Nike’s ultimate, all-purpose men’s cross-training shoe. From the flat firm heel to the grooved forefoot design, MetCons are built to provide stability on heavy lifts, flexibility on sprints and climbs, and optimal comfort for distance runs and day-to-day abuse.

It’s the small details that help set the Nike® MetCon 1 apart. A rubber padding on the midsole reduces friction during rope climbs. An extra-durable mesh lining offers much-needed breathability. And Nike’s lightweight Flywire cables help maintain a strong support structure without the bulkiness of some other leading cross-trainers. MetCons also deliver dependable traction that performs on the gym floor, the track, and training grounds far off the beaten path.

If you Click on the Rouge link from our site found here:  http://fitnessheroics.com/ it will then take you to the Rogue site where you can find the Nike MetCon 1 !

 http://www.roguefitness.com/nike-metcon-1-cool-grey-university-red-white

The ankle may be the most ignored joint next to the wrist in terms of athletic performance, flexibility, and injury prevention. When is the last time you did ankle mobility? I know for me the answer is …. well not often enough. Our ankles are stability joints that must very quickly absorb force, then help shift and stabilize weight for the next movement. This occurs faster than we can think, so we rely on learned motor patterns and reactions. These patterns are critical for performance in sports and in daily living.

It may seem silly to look for gains in strength in such a small joint, but having an effective and efficient base will translate to improving all other standing movement patterns. First you need to establish proper range of motion and then stabilize the joint. Having a solid foundation will benefit all aspects of your training from squats, dead lifts, and your Olympic Lifting.

Step one is determining the flexibility of your ankles by doing these two tests.

#1: Active Dorsiflexion Lying Against Wall

Lay on the ground with feet together and flat against the wall. Have your legs flat and together, with arms by your sides and palms facing up. From here, pull your toes back and as far away from the wall as possible while maintaining heel contact with the wall

To Score:

• Inability to move the ball of the foot from the wall constitutes failure of the test
• 0.1-1 inch from the wall is acceptable
• 1+ inch from the wall is optimal (if you are able to slide the opposite big toe behind your flexed foot this would clear your 1+ inch range)

#2: Active Ankle Plantar Flexion Un-Weighted

Begin lying on your back with your feet in a vertical position. Under control, point your toes away from you as far as possible and hold at your end range of motion. The goal is to achieve at least 20 degrees range of motion, and ideally 30. Visually if you reach a flat line between your foot and shin you have optimal range of motion passing the test. If you are unable to reach 20 degrees you fail the screen.

 

#3: Passive Dorsiflexion Weighted

Stand with your right foot perpendicular to the wall, with your big toe 1 inch from the wall and knee in line with the second toe. Flex the right knee and attempt to touch the wall while keeping the entire foot flat on the ground paying specific attention to the heel. If successful, move 2 inches from the wall and repeat the process until maximum distance is found.

To Score:

• <2 inches = failure of the test
• 2-4 inches = acceptable range
• 4+ inches = optimal range

 

Now using the results you have found use  the following movement sequences and exercises to start fortifying your foundation.

• Mobility – re-establishing functional range of motion
  • Sitting stretches (pictures below) – perform these once per day, focusing slow lowering into a seated position until you can fully relax and there is no muscle tension while in these positions
  • Perform the third screen and hold the stretch for thirty seconds and up to three minutes
  • Banded stretch
  • Self-Myofascial Release on calves and tibialis anterior (front shin muscle) using foam roller, lacrosse ball, Theracane, The Stick, etc.
  • Range of motion movements – drawing the alphabet with your toes while leg is extended
• Static Stability – using the joint/muscle/movement pattern that stresses the area needing correction by moving other joints and requiring it to remain static
  • Balance on 1 leg for 30 seconds with good posture
  • Balance on 1 leg and throw a medicine ball against a wall or with a partner
    • Chest Pass 3×10
    • Overhead Throw 3×10
    • Side Toss 3×10
• Dynamic Stability – moving the joint/muscle/movement patterns through a range of motion requiring dynamic motor control. Focus on soft landings, not maximum force/distance of jumps
  • Calf raises three foot positions: neutral, internally rotated, and externally rotated
  • Double leg jumps – air jump, forward jump, lateral jumps
  • Single leg forward hops, side to side hops
• Full Re-patterning of Movement –moving correctly through a full range of motion
  • Perform bodyweight squats with correct form
• Strength –weighted calf raises, vertical jump for height, and broad jump for distance
• Power – box jumps, lateral jumps, agility ladders, sprint accelerations and decelerations
• Performance –sport/activity-specific training

 

References:

https://breakingmuscle.com/mobility-recovery/a-weak-foundation-how-to-screen-your-ankles-improve-performance-and-decrease-injur?page=0,1

1. “Chapter 3 Assessing Flexibility” accessed February 12^th 2013

2. “Ankle Goniometry” accessed February 12^th 2013

3. “Reliability of Three Measures of Ankle Dorsiflexion Range of Motion” accessed February 14^th 2013

4. “Practical Guide for Plyometric Intensity” accessed February 15^th 2013

You show up to class and rowing is in the workout. You start thinking to yourself about how fast your going to do it in and then when it’s time for you to set up, you don’t even know where to look for the time !!! What’s with all the NUMBERS ?? Rowing has a lot of technical numbers that read on the screen that can become confusing for many if it’s the first time you have used one.  Think about it this way: Would you ever just walk up to a barbell and attempt to lift it without knowing how much weight was on it? Would you just start swinging a kettlebell without counting your reps? So, why would you get on a rowing machine, or ergometer, and refuse to look at the monitor while you row?

All the time when rowing workouts come into play people have one response… I don’t want to look. And why not? I am going to give you two numbers that are essential to your success in rowing.Combined with good rowing technique, these two numbers will take you from blind, aimless, and unproductive rowing, to rowing based around PRs, goal setting, and progress.

If you are using a Concept2 rowing machine then this is the number found in the bottom left corner on the main readout (pictured here). It is measured in strokes per minute (SPM).Essentially, this is how many times you go back and forth on the rower each minute. Most of the time in training this number should be somewhere between 18-30. In a competitive scenario stroke rate could be between 30-40spm. This is important because it keeps you at a consistent pace. Just think of what happens when you refuse to look at their monitors when rowing it causes your stroke rate to be all over the place, with no discernible rhythm. For a second thought you are rowing at  24spm, then 18spm, then 34spm. Would you run like that? Would you take four short steps, then two long steps, and then four medium steps? You’d likely fall on your face and it certainly isn’t efficient.

The second is your split time. Split times are a reflection of the amount of force you are applying to each stroke. If you are inconsistent with your force application then your split time will vary from stroke to stroke. If you are able to apply the same force consistently, your split time will remain unchanged.From one stroke to the next their split time could vary five to ten seconds. Looking back at our running analogy, this would be the equivalent of sprinting for ten feet, then jogging for five feet, then fast-paced running for seven feet. Now put this together with your erratic stroke rate. If you saw yourself running down the street you’d think, “Who IS that crazy person?”

 

So now how can you become more efficient? Watch this video on an easy drill to help your rowing !

 

All sports need power and to develop power you need strength. More power means you can achieve higher speeds faster. In CrossFit we perform some of the basic Olympic lifts to develop power.  Doing these lifts  teach you to explode under the bar and build strength. Cleans are an Olympic lift that we use often and for today I am going to talk about the Power Clean specifically.

Let’s go over some of the basic concepts of a Power Clean and break it down for you!!!

What’s a Power Clean?

*The Clean starts in a position similar as for the dead lift with your feet under your hips and arms at least thumbs distance away from your hips. Clean the bar off the floor by pulling it with a violent shrug as you catch the bar in a partial squat on your shoulders in the front rack position.

The Power Clean Movement.

*The Power Clean consists of 2 pulls. You’ll spend most time working on the technique of the 2nd pull which is trickiest to learn.

1st Pull. Pull the barbell from the floor to your knees. The 1st pull is similar to a dead lift. It is slow to the top of the knee as you move towards the “down” position.

2nd Pull. Pull the barbell from your mid-thighs to your shoulders by extending your hips as you pull yourself under the bar catching it at the shoulders. The 2nd pull is an explosive movement that requires speed and force from the hips.

Power Clean Setup. The setup is always the same, whether you’re doing Romanian Deadlifts, Hang Power Cleans or Power Cleans.
There are also a few key components to remember when doing any movement from the ground position.

Chest Up, Shoulder-blades Back & Down. This prevents your back to round as you start to lift the bar. Make a big chest, lift it up and keep your shoulder-blades back & down by squeezing them together like you have a pencil between your shoulder blades.

Use a Hook grip on the bar to aid in more grip when doing faster power cleans. You will wrap your thumb under the pointer and middle fingers when gripping the bar. This acts like a wrist grip on the bar that you see people use in the gym when lifting heavy dead lifts.

 

You can also initiate the movement from three different positions: the ground, hang or high hang position. When starting from the ground or mid shin the movement starts from the floor. The hang position is at the top of the knee to start the 2 nd pull. High hang is working on speed under the bar by using the down and finish to initiate the movement to start. Being fluid in all three positions will dramatically help the speed and power of your clean over time.

Why should you add these into your workout ?  The advantages of this lift include the following:

1. Muscle Development. Power cleans are technically considered a shoulder exercise, but they do more than build up your deltoids. They hit your posterior chain hard, giving you well-developed muscles in the legs including the calves, glutes, and hamstrings. The power clean technique also targets the muscles in the lower and upper back and traps.
2. Builds explosive power and strength.
3. Power cleans are tremendously effective in burning calories and body fat, which helps you achieve a lean physique including impressive muscle definition and size.
4. The initial phase of the power clean, which mimics the first half of the dead lift requires intense muscle contractions. This trains your explosiveness from the ground, which helps in any fast paced sport with running or jumping, such as football, soccer or basketball. The second part of the power clean motion  is extremely useful for athletes who need to move quickly on their feet.
5. Grip Strength. Since the exercise requires you to hold onto heavy weights at high velocities, you can greatly improve your grip strength.
6. This Olympic-style exercise requires the coordination of every muscle group in the body. In time, the exercise adds muscle density and functional strength over your entire body.

 

Learning the proper form and technique is very important when doing Olympic style lifting so be sure to have a coach or trainer helping you to develop the technique and form you need to succeed !

 

 

 

 

 

Resources

6 Power Clean Benefits