Coach Dan’s Sunday Spotlight 9.23.2018

Good Afternoon CFTP,

I want to start off with a few announcements:

Dexabody Scan
The Dexabody Van is coming to CFTP this Thursday! If you joined the 3rd quarter challenge, be sure to get your finishing scan booked. If you want to join the 4th quarter challenge, you can book your initial scan as well. Book your scan here!
What is Dexabody?
The Dexabody scan is a scan that accurately scans your body and prints out a full packet. In this packet you will get information on the following information:
– Bone Density
– Total fat percentage including where your fat is located on your body.
– Total muscle percentage including where your muscle is located on your body.
– RMR – Rest Metabolic Rate. The number of calories you burn just by being alive each day. (We use this number in figuring out your macros.)
– And much more.
What is the CFTP Dexabody Challenge?
Each quarter we provide a pool where you will pay $40. At the end of each quarter, the male and female with the top percentage of percentage of body fat lost wins the pot. This can be top 2 or 3 as well depending on the number of athletes who join.

Lockdown 2018 Throwdown Pizza Party
Monday October 1st at 6 PM we will be doing our final week throwdown! This will be for the whole family! Bring your family and friends, if you’d like, and do your final workout with your partner and then enjoy pizza on the house!
You don’t have to be in the lockdown to join us Monday night!
This is the final week and we will still do the WOD as the regular WOD on Friday but would love to see as many people as possible to come Monday night and enjoy a night of pizza and WODing.

CFTP 2018 Party! Labyrinth Reality Games!
The date has been set! We will be doing our 2018 CFTP Family party (Make-up party) on October 8th 2018 at 6 PM at Labyrinth Reality Games in Lindon! CFTP will cover the cost for you+1. This is going to be a blast! Labyrinth will test your mind and your physical ability in a bunch of puzzle rooms. PLEASE RSVP HERE  and also post if you are bringing a +1 or not. I need everyone to RSVP so that they can block out those hours.

Nutrition Challenge
How is the nutrition challenge going? How did the week of recording go? I was talking with some of you and isn’t it amazing what recording everything you eat does to your decision making? When I have to put down that I ate a full bag of potato chips… I tend to avoid it.

We’re going to take it a step further this week. I want to help you all get a rough macro goal set for the upcoming week.

What are Macros?
There are 3 main Macronutrients that we use when counting Macros. We have the carbs, the protein, and the fats.
I personally have been counting macros for about 8-9 months now and have loved it! It’s a way of eating that isn’t so restrictive that you give up after a couple of weeks. Counting Macros allows you to eat the foods you love but keeps you from overindulging. I want to go through a little bit about macros and then teach you how to find your own rough calculation for your macro set.

(The information below can be found in the book called “Reverse Dieting”)
Carbohydrates
In the media, carbs seem to be the source of most controversy, and are the most misunderstood macronutrient in the nutritional world. They come in all forms; they’re in fruits, vegetables, and of course the ever-popular starches. While carbohydrates are NOT an essential nutrient (meaning we can live without them) – who really wants to? They do make for a more enjoyable quality of life and greatly increases the sustainability of any long term eating strategy.
If you’re someone who cares about your performance in the gym, or if you compete in something like CrossFit; carbs are essential. If your training includes bouts of high intensity, you need to be eating enough carbs to have sufficient energy to perform and recover well! Carbohydrates consumed throughout the day are stored in both the muscles and the liver in the form of glycogen, which is preferentially used in glycolytic activity (CrossFit, HIIT, sprinting). Inadequate glycogen will lead to a host of problems, including (but not limited to) HPA axis suppression a.k.a adrenal fatigue.
Fruits and veggies are a great start but, will not provide us with enough carbohydrates to meet these demands. Starches such as rice and potatoes are an essential part of a nutritional plan for anyone performing even a moderate amount of exercise. In fact, even in a fat loss setting, starches are still needed to fuel intense training that will help yield the desired fat loss. Carbs are also necessary to facilitate recovery.
Furthermore, post-workout carbs are essential to the performance geared individual. Consuming post workout carbs biggest perk is to start the recovery process of your central nervous system (CNS). While you are actively training, you are living in your sympathetic nervous system aka fight-or-flight. Once you’re finished with training, we want to get back to our parasympathetic nervous system as quickly as we can. Our Parasympathetic nervous system is responsible for rest and repair. This is aided by the ingestion of fast-digesting carbs.

Protein
There are several reasons why protein is so important:

• Protein has a very high thermic effect. Thermic effect, refers to the energy required to digest, absorb, and distribute nutrients. Foods and nutrients with a high thermic effect, such as protein, require more energy—i.e., calories—to digest. Therefore, foods with lots of protein burn more calories in digestion.
• Protein is a very satiating nutrient. Eating is a hormonally-driven behavior, and fats, carbs, and proteins all produce different hormonal responses which can leave us feeling hungry or full. It’s important to know that, when it comes to satiety, protein is king! Macros Undo the Damage Reverse Dieting Made Easy 11
• Protein is responsible for the repair of skeletal muscle tissue. If your goal is to achieve higher levels of performance, get stronger or even just maintain current strength then you are most likely doing a decent amount of resistance training. While this is certainly in line with your goals, it can also become detrimental without adequate protein intake. And if you haven’t added any resistance training in just yet, protein is still going to help you fight against sarcopenia.
• Protein is a major factor in maintaining or adding lean body mass. I know most of us have a goal to lose weight, but really what we mean is we want to have less body fat. Without proper amounts of protein you can lose muscle, so yes the scale could go down, but not with the aesthetic changes you’re actually seeking. No one wants to lose weight on the scale only to be “skinny fat.” 

Fats
Fats are another one that can be quite confusing, but luckily people are starting to understand more and more that eating fat doesn’t actually make you fat. Back in the 80s and 90s low-fat was all the rage! Scientists believed that eating fat was directly responsible for the increased rate in heart disease. As you know today, heart disease is higher than ever and is the leading cause of death in the US. So, switching to all low fat foods clearly, was not and is not the answer.
Consuming fats is essential for survival, unlike carbs. I bet you’ll be surprised to learn that dietary fat has six major roles:
1. Provides an energy source and actually is the most energy dense macro.
2. Helps manufacture and balance hormones including thyroid, testosterone, progesterone, and estrogen.
3. Forms our cell membranes
4. Supports our brains which are nearly 60% fat
5. Helps transport fat-soluble vitamins like A,D,E and K
6. Provides two essential fatty acids that the body can’t make on its own, which are linoleic and linolenic acid.
Bottom line; if you’re not eating enough fat you’re in for all sorts of problems like; low energy, brain fog, poor thyroid function, low testosterone and poor mental health (depression/anxiety).
There are many types of fatty acids that include; polyunsaturated fats, monounsaturated fats, saturated fats and even the worst of them all…trans fats. But, did you know that naturally occurring trans fats that are found in foods like egg yolks, red meat and milk, are actually beneficial in aiding metabolic function, boosting the immune system, and keeping cholesterol levels in check. It’s the artificial ones that you want to stay away from which can be found in a number of foods like donuts and other baked goods, pizza, fried foods and margarine. The truth is that most of the food we eat is made up of a combination of fats. Take for example bacon and avocados – bacon is comprised of 50% saturated fat, 40% monounsaturated fat, and 10% polyunsaturated fat while avocados are comprised of 75% unsaturated fat and 25% monounsaturated. If you aim to eat a variety of naturally occurring fats and limit the use of hydrogenated oils found in most highly processed foods and vegetable.

Source: “Undo the damage: Reverse Dieting Made Easy. Author: Brandy Wann.

If you have never read this book by Brandy Wann… I highly recommend it. It really opened my eyes to the role macros play in our lives.

So now that you all know a little bit more about what macros are… It’s time to issue you all the next nutritional challenge.

Assess your intake
This past week I have asked you to record all your food. Now it is time to assess what you are currently putting into your body.
Now, how do we know how many calories we need to take in daily? Everyone is going to be different based off of their goals and this will be a learning process for you as well. One thing we can do for sure is figure out our BMR or RMR. This is the amount of calories that you expend everyday just but being alive. If you have recently done a dexabody scan, it has it right on the front page! If not, here’s a formula for you to use:
1. Calculate your BMR (basal metabolic rate):
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 6.2 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in years )

Now, since we all have different activity levels, we have to multiply this number above to get our basic calorie burn including our exercise habits. Use this formula to do that.
2. Multiply your BMR by the appropriate activity factor, as follows:
• Sedentary (little or no exercise): BMR x 1.2
• Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
• Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
• Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
• Extra active (very hard exercise/sports & physical job or 2x training): BMR x 1.9

The resulting number should give you your daily expenditure of calories. Why is this important? By knowing what you expend, you can be smarter about what you take in. If you take less than what you expend then you will be at a deficit and you will lose weight. If you are at an excess than you will gain weight.

Phew! Now that we have all of that figured out what do we do next?

Setting your macros
This is going to be an initial setting but will change over time as you assess how you do on the macro set.

Setting Protein
Start by setting your protein. A good measurement will be .8-1.2 grams per body weight. For example, I weigh 155 pounds, I go off of 1.05 when setting my protein so at 155 I set my protein grams per day at 162 grams.

Setting Fat
Generally fat will be set at about 25-30% of your total macros for the day but this can vary through time. My Fitness Pal does an amazing job at helping you figure this out. You will need to purchase the premium but when you do, you can then set macro goals and after inputing your protein you can then input your fat and carbs.

Settting Carbs
Basically you’re going to fill the rest of your needed calories with carbs. Remember, carbs aren’t the enemy, as long as you are eating the right kind of carbs. I would recommend shooting for the calorie number that you set above to start and then you can adjust as you go along.

HOLY MOLY! THAT’S A LOT OF INFORMATION AND A LOT OF MATH, RIGHT? Agreed but once you have it in the My Fitness Pal app… It’s smooth sailing from there. Little tweaks here and there along the way and you are golden.

I know this is a lot of information to take in and I hope that I explained it well enough to give you a general idea and a starting point. If you have questions along the way, I’m here for you and will help you. Counting macros isn’t the only way and the way I explained above isn’t going to be perfect for everyone but it’s a great starting point. By tracking your food and setting goals I know you will see a difference in your energy and the way you look.

For me, I have made macros into a kind of game. I set up my macros and throughout the day I try my best to hit them right on. It’s fun for me and helps me get creative on the foods I buy and foods I try. Sticking to your macros is important but eating the right kind of protein, right kind of fats, right kind of carbs is even more important. Just because, at the end of the day, you have 30 grams of carbs left, doesn’t mean you go to the cupboard and down a couple of red vines. Be smart about your food choices. If you have a hard time finding clean recipes, go over to www.cleansimpleeats.com and grab a recipe book or two. Erika comes up with the most amazing macro friendly meals out there.

Coach Dan

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