Category Archives: Nutrition

Monday – October 5, 2015

An interesting article, and a quick read to help you improve your nutrition strategy.  The more we learn about nutrition, the more it seems that balance is key and common sense is typically right.  If you “hit your macros” using a bunch of crap food then you are not fueling your body optimally.  On the other hand if you eat “Paleo” but include 5,000 calories a day of coconut oil, bacon, and almond butter you are not fueling optimally either.  Optimal lies somewhere in the middle where you combine quality food and macro nutrient ratios.


Calories In, Calories Out-Dated

By Andréa Maria Cecil

Researchers say traditional weight-loss guidelines obscure the effects of calories from different sources.

It’s a law of thermodynamics: A calorie in equals a calorie out.
Energy is neither created nor destroyed.
“Energy balance requires that the energy that comes in has
to equal the energy that comes out,” said Richard Johnson,
professor of renal diseases and hypertension at the University of
Colorado Denver’s Anschutz Medical Campus in Aurora.
The body uses calories in one of two ways: general metabolic
requirements—from simply standing and breathing to exercising—
or energy storage.  In other words: Calories don’t disappear.


The idea is that as long as you’re eating fewer calories than
you’re expending, you shed pounds. You can do this with a diet
of Twinkies and candy bars or with salmon and arugula.
But food is more than just its caloric value.
“It isn’t just about calories. It’s about the kind of food you eat,”
Johnson emphasized. “All of my research only shows that
calories tell part of the picture.”
Scientists and researchers warn sugar has a metabolic effect on the body independent of its caloric value. And it’s not good. All calories are not created equal. Healthy food contains nutrients—vitamins, minerals, dietary fiber and so on—that add value above and beyond calorie content.

Likewise, there’s a significant difference between 200 calories of
chocolate-frosted doughnut and 200 calories of chicken breast,
researchers said. Because they’re providing different vitamins
and minerals, they noted, the body processes them differently.
And when the calories are empty—such as those from soda—
the body receives energy void of vitamins or minerals.
“(Food) can be modified by fiber in the diet, how much you absorb,”
Johnson said. “What the energy balance will translate into is weight.
But it doesn’t reflect body composition. So body composition can
change dramatically even though weight doesn’t change.”
Johnson continued: “You can change your fat to muscle and be
the same weight.”  Or, he said, “You can have fatty liver (disease) or not have fatty liver (disease) and be the same weight.”
A Description—Not an Explanation
The problem with focusing on a calories-in-calories-out method
of eating—also referred to as “energy balance”—is that it’s
based on science that is more than 100 years old, explained
Gary Taubes, investigative journalist and best-selling author of
“Good Calories, Bad Calories” and “Why We Get Fat.” Science,
needless to say, has made some advances since the 1900s.
“The argument that I’ve been making—and others—is that
when you consume sugars, a lot of things happen other than the
consumption of calories. The fructose and glucose components
of sugar are not only metabolized differently but metabolized by
entirely different tissues and organs,” Taubes explained.
He added: “Why would you expect them to have the same effect
just because they have the same amount of calories?”
Repeated consumption of that 200-calorie chocolate-frosted
doughnut—rather than the 200-calorie chicken breast—can
lead to metabolic derangement that could manifest itself as
anything from being overweight to diabetes to nonalcoholic fatty
liver disease. It’s the content of the food—not its caloric value—
that matters. Cyanide, after all, has few calories.
“So things like soda, which have sugar or high-fructose corn syrup,
have metabolic effects independent of calories,” Johnson noted.
One of the biggest problems with the calories-in-calories-out
equation is that it led to the theory that obesity is simply an
imbalance of energy, Taubes said.
“But the question is why is that happening? And what we really
want to know is why are the fat cells taking in more calories
than they expend?”
It’s like answering the question of “Why is Bill Gates so rich?”
with “because he makes more money then he spends,” Taubes
“It’s weirdly meaningless. It just doesn’t tell you anything that
you didn’t already know.”

Tuesday – September 9, 2015

Food prep is a key component of being able to stick to a healthy eating plan when life gets hectic.  During every nutrition challenge we have ever done at the gym there is one universal constant; when you prep quality foods ahead of time you are more likely to stick to your eating plan, and therefore more likely to achieve your training goals.  This holds true if your eating plan is going ketogenic, Whole 30 Paleo, counting macros, or Adrian’s patented Tequila & Tacos Bulking Protocol.  My high school football coach used to tell us that “when you fail to prepare, you are preparing to fail.”  So here is a clean, tasty recipe from John Welbourn at Power Athlete HQ that is perfect for prepping in large quantities and having on hand throughout the week to keep your nutrition on track.


Thai-Coconut Beef & Rice

You have earned a day off and another one of my go-to recipes. I usually make a large quantity of this on a Sunday and eat it over the course of a week.

This is staple in the post workout meal due to the ground beef and white rice, but mostly bc it is delicious.


Thai-Coconut Ground Beef & Rice


1 cup leaks (thinly sliced)
2 tablespoons virgin coconut oil
2 teaspoon minced garlic (in a glass container)
3 pound GF ground sirloin
2 teaspoon Thai Kitchen (red curry paste)
2 cup tomato sauce
1 cup coconut milk
2 tablespoon brown sugar
1/2 teaspoon grated lime rind
3 tablespoons fresh lime juice
3 cups hot cooked white rice (rice steamer)


Heat a large skillet over medium-high heat and add coconut oil. Add leeks and cook for 5 minutes. Add garlic and let cook for 1 minute. Add ground beef and cook until lightly browned. Stir in curry paste and tomato sauce; cook until half of liquid evaporates (about 2 minutes). Add milk, brown sugar, rind and lime juice and cook until slightly thickened. Once done, add the beef to a big bowl of white rice, mix together and this serves one.

Wednesday, December 26, 2012

I hope everyone had a great Christmas.  Hopefully you were able to celebrate with your family and loved ones.  In this holiday season remember that it is ok to take part in a holiday feast, eat some pie and cookies, and drink a few glasses of egg nog.  What you want to avoid is eating a whole pie, or 50 cookies, or drinking a gallon of egg nog.  Enjoy what the season has to offer, but don’t go overboard, and don’t wait to get back on the path of clean living.  It is easy to let one day of indulgence like Christmas turn into one week and then two.  When you give into the dark side don’t wait to come back into the light, do it right now!!  One of the absolute truths of fitness is that achievements are much easier lost than they are gained.  A pond of fat is more quickly and easily gained than it is lost.  Ten pounds on your snatch takes months of hard work to gain, but can be lost in a matter of days.  This is not meant to discourage you, but rather to remind you to enjoy the season in small doses and then get your ass back to training!!!

In one week we will be training out of our new location!!  While the finishes (showers, painting, decorating) will be a work in progress throughout the winter; we will be utilizing the increased floor space, the kids room, and the expanded pull up rig from day 1.  Hopefully everyone is as excited as I am.

Remember classes for Wednesday, Thursday and Friday are at 9:00 am and 4:30 pm only.

Monday, August 20, 2012

You have been so inspiring to watch grow as an athlete. We are so proud to know you and call you a friend.

Warm-up: Coach specific

Mobility: Foam roll

Strength: 5×5 Deadlift

WOD: “Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score is total reps from all 32 intervals.

We have a ton of announcements – so hang on!!

Home stretch of the Whole30 Challenge – Hang in there. We absolutely pride ourselves on cultivating a community built on integrity, hard-work, and pride in a job well done. You have been left to no one but yourself as a judge during this nutrition challenge. Still have all 5 points? Awesome. Had a few beers after work last week but no one saw so you still have 5 points? Not awesome. To those of you who have been facing daily obstacles and temptations head on and succeeding – Congrats!! The last day of the challenge is Thursday, August 30 and we will complete the benchmark WOD again on Friday, August 31.

You must register this week for the CFJ Battle at the Box (In-House Competition), held on Sep. 8-9 if you’d like to pay the lower entry fee of $30. Cost goes up to $40 next week. The prize packages keep building and building, so you do not want to miss this event!! Do not delay – Register today!! Be sure and let us know if you’d be interested in judging/volunteering instead!!

A majority of your coaches are heading to FRCF for the Colorado Open this weekend. We were just going to close her down for 4 days, but Coach Chad has offered to coach classes on Friday, 8/24 at 8am, Noon and 5:30 and the same on Monday, 8/27 (8am/Noon/5:30pm). We are still closed on Sat/Sun, (8/25 & 26).. Sweet!!

We are offering one class only on Labor Day (Monday, September 3) at 10am. Just a heads up.

Get your team together and sign up for the UMTFC today!! Teams of 4, can be men/women/co-ed. This annual event held by CrossFit Agoge is a great time!!