A full day of eating… NOM!

Alrighty, here it is! a Full day of eating. So I usually eat more or less the same meals everyday because it’s easier that way and to be honest I love my food. Obviously I do go out to eat occasionally, sometimes having naughty treats… but that’s life! I just try to eat food that is going to nourish and fuel my body so that it can perform optimally. It is still a work in progress and I do tend to crave sweet rather than savoury foods. Working on that self control!

Pre-workout (5am ish)

Protein mug muffin and black coffee (i always forget to take a picture of my mug muffin because it is soooooo early! This is not a great pic… I promise it tastes better than it looks)

*I drink USN BCAAs intra-workout for recovery and performance

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Ingredients:

  • 1 Tbsp oats
  • 1/3 scoop chocolate whey protein
  • 1 egg

Method:

mix in a mug and microwave for 1 minute. Top with some honey.

Breakfast/Post workout (7am ish)

Protein Oats and Banana/Apple

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*Moringa capsules

Ingredients:

  • 1/2 cup raw oats
  • 1 egg
  • 2/3 scoop whey protein
  • mixed seeds and chia seeds
  • 1/2 cup almond milk
  • 1 apple/banana

Method:

  1. Cook oats on the stove in about 1 1/2 cups of water (I just keep adding until I get the consistency I want).
  2. Mix the egg in when oats starts to boil
  3. Add whey powder once oats has cooked-off of stove
  4. Top with apple or banana

*Due to the summer heat I have been making over night oats so that its nice and cold. All you do is cook exactly the same then put it in the fridge and add the almond milk when you want to eat it.

Snack (10am ish)

My snacks change according what I feel like eating. Sometimes I want sweet, other times I want savoury. So here is one of each…

Grilled Chicken Salad

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Ingredients:

  • 1 grilled chicken breast
  • 1/2 boiled beetroot
  • carrot
  • coriander
  • 1 tsp balsamic vinegar

Method:

Grill chicken. I spice it with turmeric and some lemon and herb chicken spice.

Smoothie Bowl

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Ingredients:

  • 1/3 cup coconut milk
  • 1 cup kale
  • 1 cup spinach
  • 1/2 cup mixed frozen berries
  • ice
  • 1/2 cup water
  • seeds

Method:

  1. Blend all ingredients together

 

Lunch (12-1pm)

Chicken ‘noodle’ salad

Ingredients:

  • 1 grilled chicken breast
  • 1 zucchini spiralized
  • 1 carrot spiralized
  • 1/4 avo
  • 1/2 boiled beetroot
  • 1/2 tomato
  • coriander
  • olives
  • 1 tbsp balsamic vinegar
  • 1 tsp Food Works salad dressing (natural)
  • 1 small sweet potato diced

Method:

  1. Place diced sweet potato in the microwave for 2 minutes until cooked.
  2. Stir fry the zucchini, carrot, tomato, sweet potato and balsamic vinegar until vegetables are just cooked
  3. assemble ingredients in a bowl and top with salad dressing

Snack (3-4pm)/preworkout

This is generally another mug muffin because it is pretty much the only thing I can eat before working out that does not upset my stomach. So I will have one of those and an apple If I’m going to workout.

Otherwise, I will have a boiled egg and an apple or something small.

Dinner (6-7pm) / Post workout

Dinner is ALWAYS some kind of protein and vegetables… Sometimes I will have a carb if I’m feeling extra hungry that day.

Tuna and egg salad

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Ingredients:

  • 1 can tuna
  • 1 boiled egg
  • 1/4 avo
  • salad greens (lettuce and cucumber)
  • olives
  • 1 tbsp balsamic vinegar
  • carrots

Dessert

*I take USN ZMA before bed for increased recovery, decreased fatigue and better sleep

I almost ALWAYS have dessert… because I get soooo hungry! These are my options:

  • 1/2 cup full cream yogurt mixed with some chocolate whey
  • Hot Cocoa made with 1 tbsp cocoa powder and 1 tsp honey in hot water
  • Mug muffin
  • Fruit

So there you have it! A typical day of eating for me.It really is still a work in progress and I am still trying to figure out the best way to go for myself with regards to macronutrient ratios. High fat diets just don’t do it for me so I tend to lean towards a high carbohydrate diet. But what works for me, may not work for you. As long as you are eating whole natural foods, keep experimenting until you figure out your optimal way of eating.

What does it take to become a better Crossfit Athlete?

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I have been doing Crossfit for a little over a year now. Prior to that, I was a personal trainer and die-hard bicep curler. I thought I was fit. I thought I was strong. I even thought I was pretty muscular. Boy was I wrong! I have always been sporty and I can’t recall a time in my life when I have been inactive. I played first team netball in school and made it quite far in athletics (sprinting and javelin), but I never had the discipline or the passion to pursue any of those sports further.

Then along came Crossfit. I fell head over heels for this sport of fitness and all I wanted to do was get better… at EVERYTHING! Now, when you have never been a gymnast or a weightlifter it’s pretty hard to get good at everything in a short amount of time. It didn’t take me too long to catch on to the gymnastics side of things. I was able to do the simple moves such as kipping pull ups and handstand push ups within a couple of months. But as for the weightlifting, that took A LOT of time and dedication. Only now, a year or so later, can I say I have seen some real improvement in my strength.

Developing an engine is another vital component to Crossfit. It is what allows you to push through those WODs at a steady pace without hitting a wall. I can definitely say that my engine has increased, although I still need to work on maintaining those longer duration WODs, especially when it comes to cardiovascular exercises like rowing and running… oh and that damn assault bike!

When I started crossfit I was pretty puny. I think I weighed around 54kg, and I am now sitting at my heaviest I have ever been of 58-60kg (I don’t really ever get on the scale so I’m guestimating here)! But I know that it is purely muscle mass. I love seeing my muscles grow and feeling my strength just continue to increase. It makes me feel so confident and powerful, like I can do anything I set my mind to.

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Struggling to snatch 25kg…. weighing around 55kg
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55 x 70kg deadlifts… weighing 58kg

So how do you improve? How do you get better at all these different components? There are SO many exercises and domains of fitness that you need to improve, how do you go about targeting them ALL?? The following advice comes from my own experience in Crossfit and my progress through the last year.

1. First of all, you need to set some goals. What is it that you really want to achieve? Perfect your double unders? Get a muscle up? PB your deadlift or 2.5km row time? Whatever it is, write it down. Even if you have 10 goals! Start working on each of them one by one. Go into class early and practice. If it is a gymnastic goal you are aiming for (Pullups, muscle ups, double unders, handstands, etc.) you NEED to keep practicing. These movements require all the practice in the world to perfect, and once you get it, DON’T STOP! Weightlifting comes down to pure increases in strength. If you aren’t adding weight onto your bar incrementally, you are not going to get any stronger. If you aren’t RXing WODs, start trying to push yourself closer to those weights until you are able to do the recommended weight. Just ensure that when your weights start increasing, your form does not start decreasing. Whatever you do, do not sacrifice form and technique for heavier weights. You will end up hurting yourself and that technique is actually what allows you to lift that extra 5kgs!

Trust me, I made that mistake early on in my Crossfit career. I got ahead of myself and thought I was stronger then I actually was and kept injuring my lower back. Injuries are horrible and prevent you from being able to workout, but they also teach you some valuable lessons about SMART training. Once my back felt better, I started from the bottom again and worked my way up with the weights. Today my body feels amazing! No niggles or pains (only muscular from DOMs- delayed onset muscle soreness- which is normal) and I am currently sitting with a 120kg deadlift, 85kg back squat and 65kg clean and jerk. But not to worry, these numbers will keep increasing, but slowly. No need to rush the process… enjoy the journey.

2. Nutrition is an EXTREMELY important component of your training. If you aren’t supplying your body with the right kind of food or enough food for the volume of training you’re doing, you are unlikely to see results. If you are someone who ‘forgets’ to eat (I really don’t understand how you do that, I forget NOT to eat), then you NEED to change that habit. If you have no fuel in the tank, how do you expect your body to work and recover? If you are someone who enjoys their junk food and take outs, I suggest you quit that nasty habit. Not only are you giving your body the WRONG fuel source, but you are starving your body of vital nutrients for normal daily functioning. Sugar, bread, processed foods… quit that shit! Opt for good quality protein (chicken, fish, lean beef), fresh fruits and vegetable and (if you have to) good quality grains such as oats and quinoa. STOP EATING MAN MADE FOOD!

I have played around with my diet quite a bit over the years to find out what works best for me. I tried a high carbohydrate diet which is great for high intensity workouts as it stores fast releasing energy, but when it comes to those long gruelling workouts, I ran out of fuel. I then tried the high fat diet, but that just made me feel sluggish and I put on a bit of weight. I am now on a diet which makes me feel really energetic and strong. It is very high in protein, moderate in fat and low in carbohydrates. I find that the protein really helps my muscles regenerate faster and the moderate amount of fat fuels me for endurance. I only eat carbohydrates pre and post workout as it gives me the energy I need for the high intensity aspects of my workouts and then helps replenish my glycogen stores in my muscles after my workout. A day of eating for me usually looks like this:

Pre workout (morning): Protein mug muffin (egg, oats, protein powder microwaved in a mug)
Post workout breakfast: ½ cup dry oats (cooked) with one egg, ½ scoop whey protein and half a banana
Snack: 2 egg omelette
Lunch and pre workout: Chicken and vegetable stir fry
Post workout: Protein shake with half banana
Dinner: Chicken/lean mince and veg stir fry

Its pretty boring I know, but I like routine so I pretty much just eat the same thing every day. That way I know if my diet is working for me and if I need to tweak anything. I get my fat mainly from coconut oil and eggs as all the other alternatives (avo, bacon, nuts, etc) are rather expensive and my little student budget can’t quite keep up with that.

3. Consistency! We are nothing without consistency. If you decide one week that you are going to do anything to get that damn muscle up, then the following week your motivation dwindles and you take a couple of days off, you’re going to go nowhere slowly. If you let your frustrations get the better of you, that will drive you to quit. Have patience with what you want to achieve. You know what they say, Rome wasn’t built in a day. I have been working on my muscle ups (ring and bar) for months now and I STILL have a chicken wing. But you know what? I got my first strict ring muscle up yesterday (even though I chicken winged up), but it still counts as progress! Celebrate every little step forward that you take. Every bit counts and you should be proud of that. If you feel like the programming in your box is not supporting your goals, chat to the coaches and I’m sure they can give you alternatives that will supplement your objectives.

There is so much more that goes into achieving what you think is the impossible, but these are the first steps. Start working on your goals, nutrition and consistency and the rest will follow. Another thing that helps is research. Google and YouTube are my best friends when it comes to bettering myself. There are millions of resources out there that show you step by step guides on achieving any exercise. The internet is your oyster!
Now go out there and tick off those goals. Get stronger. Get leaner. Get better!

Monday madness

  
I woke up this morning with sore shoulders from last weeks assault and tired legs from Suicide Saturday but walked into the box with the intent to crush the WOD. And I did! I am amazed at home much stronger I have gotten over the last two months!! It has translated into all aspects of my training. Today I felt particularly good as I was able to string together a bunch of chest to bar pull ups! 

It just goes to show how important it is to slowly progress and just keep at it!

  
Today’s workout was great!

Strength:

4-3-2-1 back squats @ 80% of max (65%) 

1-2-3-4 parter band run

WOD: 12 min AMRAP (1 min per exercise – 3 rounds

1. Calorie row

2. Bradford press (30/20kg)

3. Chest to bar pull ups

4. Hand release push ups

–> 176 reps