Elm City CrossFit Nutrition, Fitness & Success

Presented by:Vincent Lindsley

Congratulations!

• You have made it to this period in time due to your ancestors ability to run, jump, hunt, fish, and store fat for survival.

• With genetics programmed for a world of famine, you now find yourself in a world of excess

Basic Nutrition

Macronutrients

• Protein- moo, cluck, jaws• Lipids/Fats - oils, nuts, • Carbohydrates – fruits, veggies, yams

What are the best foods to eat for health?

• Blood Pressure• Body Fat• Bone Density• Triglycerides• Cholesterol• Etc.

Fitness/Optimal

Sickness/Lack of

Wellness/Adequate

What’s wrong with this picture?

What’s wrong with this picture?

• Base of breads, cereal, rice and pasta

• No distinction between refined and complex carbohydrates

• 6 – 11 servings?• Fossil records disagree

Western Diet and Fats• There is increasing evidence to indicate

that the type of diet recommended in the USDA's food pyramid is discordant with the type of diet humans evolved with over eons of evolutionary experience.

• For instance, it does not specify which types of fats should be consumed.

• The western diet is overburdened not only by saturated fats, but there is an imbalance in the type of polyunsaturated fats we eat.

Western Diet and Fats cont.

• We consume too many Omega-6 fats and not enough Omega-3 fats.

• The Omega-6/Omega-3 ratio in western diets averages about 12:1.

• High dietary Omega-6/Omega-3 ratios are associated with increased risk for cardiovascular disease, some types of cancer, and tend to exacerbate many inflammatory disease responses.

• For most of humanity's existence, prior to agriculture, the Omega-6/Omega-3 ratio would have ranged from 1:1 to 3:1.

Fat doesn’t make you fat, sugar makes you fat• Increased levels of

carbohydrates increase levels of blood sugar.

• Increased levels of blood sugar causes an increase in insulin release.

• Increase insulin response causes an increase in fat stores.

What foods should we avoid• Excessive consumption of high-

glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates.

High Carbohydrate Diets

• Raised Insulin levels that do not allow youto mobilize your blood sugar at a steady rate.• Rather they spike your insulin levels andkeep us in a state of HYPERINSULEMIA• Related Diseases:Heart Disease, Obesity, Cancer, Diabetes,• THE DEADLY QUARTET

2 Models of the Deadly Quartet

Paleolithic Eating

• Paleo Diet• Caveman Diet• Hunter Gatherer Diet

It’s in your DNA

• 2 Million years of life vs. 10,000 years of farming

• .02% DNA change in last 40,000 yrs.

• What are we really "designed" to eat?

What should we eat?Simply put:• Eat meat and vegetables, • nuts and seeds, • some fruit, • little starch and • no sugar. • Keep intake to levels that will

support exercise but not body fat.

WHY

• This is a way of eating in the modern age that best mimics diets of our hunter-gatherer ancestors - combinations of lean meats, seafood, vegetables, fruits, and nuts. By eating the foods that we are genetically adapted to eat. Professor Loren Cordain

Hormonal Responses

• Glucagon – A mobilization hormone that tells the body to release stored carbohydrates at a steady rate, leading to stabilized blood sugar levels. This is key for optimal mental and physical performance.

Hormonal Responses

• Insulin – A storage hormone which metabolizes sugar for energy, stores extra for fat stores.

Balancing Act

• Low and steady blood sugar• Not about calories in/calories out

Protein Carbohydrates

Fats

How much do I eat?

• Eat quantity of food that supports optimal/current fitness levels not fat.

• How do you feel/look?• How do you perform?• Assess and revise

Shopping Strategies

• Have a plan, don’t shop hungry• Perishable• Grocery store is a track, stay

around the outside• Nothing should need a label• Pronounce the ingredients

“Fitness” definedcare of Dictionary.com

• Capability of the body of distributing inhaled oxygen to muscle tissue during increased physical effort.

• ref. Health - The general condition of the body or mind with reference to soundness and vigor.

What is CrossFit?

• “CrossFit is a core strength and conditioning program.”

• “…to elicit as broad and adaptational response as possible.”

Attributes of Fitness

• Cardiovascular / Cardio-respiratory Endurance

• Stamina• Strength• Flexibility• Speed

• Power• Coordination• Accuracy• Agility• Balance

Forging the Sport of Fitness!

NUTRITION

MET. CONDITION

GYMNASTICS

WEIGHTS

SPORT

What CrossFit is not.

• “CrossFit is not a specialized fitness program, but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains.”

Class Structure

• Warm up• Skill and drills• Workout preparation• 3-2-1 go

CrossFit Prescription

• Constantly Varied,• Functional Movements,• Performed at High Intensity.

Constantly Varied

• Vary exercises, loads, weather, terrain, etc.

• General physical preparedness• Metabolic Pathways

Intensity

• Will get you to your goal, and it will get you there faster!

• Avg. Power = Force x Distance / Time

• Measureable, Observable, Repeatable

• Accountability

Functional Movements

• Universal motor recruitment patterns

• Core to extremity• Compound yet irreducible• Move large loads, over long

distances, quickly

Measuring Health

• Blood Pressure• Body Fat• Bone Density• Triglycerides• Cholesterol• Etc.

FitnessSickness

Wellness

30 Day Fitness Challenge

July 19th – August 17th 2010

Eat quantity of food that supports optimal/current fitness levels not fatLean meat, fish, seafood, and eggs ***All of the non starchy vegetables/leafy you can eatPlenty of fruit Moderate healthy fats Moderate nuts and seeds No grains or cereals at all No legumes No dairy products (eggs are meat)***No processed foods – make it yourself! No sugars. No artificial sweeteners .

Expectations• Food log or Picture log (camera

phone) and • Goals posted on the whiteboard or

emailed• Logs are sent to Vin at

vin.lindsley@ElmCityCrossFit.com• Minimum of 3 WODs per week

plus, 1 Endurance WOD per week• Sign-in for accountability

Websites• http://www.paleodiet.com/• http://www.nerdheaven.dk/~jevk/paleo_intro.php• http://huntgatherlove.com/reads• http://www.health-bent.com/• http://www.marksdailyapple.com/• http://www.localharvest.org/• http://eatwild.com/