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Archive for the ‘Nutrition’ Category

You can’t out train a bad diet

Thursday, August 25th, 2016

You can’t out train a bad diet

So you train hard every day, do all the workouts, and you are starting to notice that your fitness and strength is improving but you just can’t seem to lose that bit of fat you want to go?


Sounds like you may be trying to out-train a bad diet.


I’m going to put in, Greg Glassman 100 words of fitness below but pay attention to the first two sentences:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports”.


The above is CrossFit. But we can often overlook the nutrition part of it. As coaches, it’s our job to educate you more. So this is what we are going to be doing.


We highly suggest trying to eat as close to the paleo/primal diet as possible. This basically means eating real food. Drink lots of water and be smarter with your portion sizes.


If you are eating toast and cereal for breakfast, wraps at lunch and pasta at dinner and you wonder why you aren’t losing weight, there is your answer. Maybe you eat eggs at breakfast, leftover dinner for lunch and have meat and veggies for dinner.


Be sure to avoid excessive amounts of grog too. No one can drink and drink and drink and stay in shape. If you really want to get fit and look like a fit person, you’ll need to cut out the grog. At least try drink less than what you currently do. Baby steps on all changes in your life.


Any questions, please ask. We would love to catch up with you to help you get your diet on track. We will not give you a meal plan, as that isn’t our thing. We just want to help you and educate you to do the right thing daily.


To help you get started on making some changes, we highly suggest you record your food for a week. Write down everything you eat, we mean everything. You’ll then be able to actually see where you may be falling short.


Lastly, you don’t have to go full “cray cray” Paleo. If you enjoy taco shells with meat and salads, that’s okay. If you enjoy a good burger here and there, that’s fine too. Just try to eat well 80% of the time and the other 20% don’t fall off the rails, but know that’s where those things can come into place.


NUTRITION (1) click on this PDF to view a cool info-graph from CrossFit Geelong on nutrition.

5 tips to get lean

Tuesday, August 11th, 2015

Although it may not seem like it, summer is fast approaching. We only have 3 more weeks of winter left (YAY). With that said, it won’t be long till it’s beach season.

Here are 5 tips that will help you get lean leading into summer.


#1: Start eating a diet rich in protein. By doing this you’ll be fueling your muscles (which the more muscle you have, the more fat your body can burn). Also there are 10 essential amino acids that your body needs to be healthy and function 100%. These are essential because your body can’t make them so we get them by eating protein.

If you are unsure what to eat you can email me and I’ll help you out for free.


#2: When it comes to your training you need to start lifting heavy things. Lifting weights will help you build lean muscles, which will help you burn fat. You should focus your attention to bigger more functional lifts like squats, presses, deadlifts, cleans, etc. The leanest people are generally strong and they are strong because they lift weights.

* Ladies won’t get bulky I promise you (you simply will not train hard enough to look like the female bodybuilders and you won’t be taking testosterone hormones)


#3: HIIT (high intensity interval training) or CrossFit style workouts. We want to get your heart rate up but not just a boring long 30min cardio machine session. You’ll get results by doing short high intensity cardio sessions. We do this by using everything from lifting weights, moving our bodies, running, rowing, jumping etc. There are so many variations to how this can be done.

Research shows that doing 8-15min high intensity cardio sessions has a better impact on your ability to strip fat and get lean than just running for 30min. Also, running for that long is boring.

*Long cardio sessions may be boring, but they are also good for your general health but shouldn’t be done as your only means to getting fit and healthy. At CrossFit MSD we give you the right mix so you aren’t confused.


#4: Don’t stress. (Easier said then done I know but chill out a little)…

Stress sauses a lot of straight up nasty things to happen to your body. It increases certain hormones, which can halt fat loss and increase fat gain, it can make you sick and may make you feel like giving up completely.

It’s hard to eliminate personal stresses but you can stop stressing about your fitness goals. Just take it step-by-step, day-by-day. Stay true to the journey and stay the course. By getting in a good workout on the days you don’t feel like it will make you feel good about yourself.


#5: Drink lots and LOTS of water. Aim for 3-4 liters per day. The only fluids you should be drinking are water and some coffee and tea without sugar. Avoid juice, sodas etc. These are full of calories and will convert to fat straight away. By drinking lots of water you are keeping your body hydrated and functioning the way it should.


Take these 5 tips and put them into practice. The real secret is just staying consistent. If you have an average day, move on and get back to it the following day. Remember a river doesn’t cut through a rock because of it’s power but it’s persistence and consistency.


If you have any questions, please feel free to email me


Lastly if you would like to book a FREE trial class to see what CrossFit is all about click on this link to book a time that suits you.