CrossFit Sea Dog

2022 Memorial Day Murph Challenge

Tue, 31 May 2022 00:04:00 GMT

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PHOTOS: SeaDog Summer Showdown 2022

Sun, 10 Apr 2022 17:31:00 GMT

Woah! We’re still in awe of all of the support, fun, athleticism, and community engagement we experienced at this year’s SeaDog Summer Showdown. We can’t thank this community enough! The weekend was epic! We’ve appreciated all of the feedback we’ve received about the event and we’re working on making next year’s event even better than this year! We can’t wait to see you there! In the meantime, we wanted to share some photos with you from this year’s event.

Athletes and Spectators

Event Sponsors & Vendors

Location: Carlin Park Aerials

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SeaDog Summer Showdown 2022 Heats

Wed, 30 Mar 2022 13:23:00 GMT

SeaDog Showdown Heats – Click text to download

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Benefits of Stretching and Mobility

Fri, 02 Oct 2020 21:25:00 GMT

Stretching should be part of your daily routine, whether you exercise or not. It does not have to involve a huge amount of time, but stretching can end up having huge results.

Benefits of Stretching Before and After Exercise:

Reduce muscle tension and helps the body feel relaxed
Avoid joint strains
- A Strong pre-stretched muscle resists stress better than a strong unstretched muscle
Reduce risk of back injuries
Prepare muscle/joints for exercise
Improve circulation
- Which will increase energy levels
- Which reduces post-athletic soreness and recovery time
- Promote cell growth and organ function
- Regulates blood pressure
Reduce muscle soreness
Helps coordination by allowing freer and easier movement
Avoid tired, stiff and sore muscles
Better flexibility
- Improved Range of Motion
- Results in body working less for the same movements without stretching
Develop Body Awareness
Improves Posture
Increase in overall mood
- Research shows stretching aids in release of endorphins
Post-exercise stretch will slow down breathing and heart rate and bring the body and mind bck to a resting state

Basic Techniques of Stretching:

Do not stretch too far, begin with a slight stretch and increase it after you feel your body relax
Hold stretch in comfortable position, once you feel the tension subside, you can progress the stretch further
Breathe slowly deeply and naturally-exhale
Do not bounce – this tightens the muscles your are trying to stretch.

Avoid Stretching If:

The joint is inflamed or infected
Recent bone fracture, sprain or strain

Static: stretching a muscle to the point of mild discomfort and holding that position, usually for 30 seconds or longer
Dynamic: performing gentle repetitive movements, such as arm circles/swings and gradually increasing the range of motion of the movement
Pre-Contractions Stretching:
- Proprioceptive Neuromuscular Facilitation (PNF): holding a stretch while contracting and relaxing the muscle. For Example hamstring stretch – lying on back leg straight in air in a band or against the wall and contracting quads and holding to then relax and take the hamstrings into a further stretch
- Muscle Energy Technique (MET): isometric (static) contractions of the muscle that is being stretched to assist in lengthening the muscle

Stretching Resources:

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931

http://web.mit.edu/tkd/stretch/stretching_4.html

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Mental Health

Sun, 27 Sep 2020 12:00:00 GMT

During these unprecedented times, the nation has seen a significant rise in mental health concerns including but not limited to, depression, stress, anxiety, etc. We have all experienced our own personal challenges related to our changes in our schedules, changes with our job status, and increased time at home with our families during the COVID quarantine. How we cope and respond to the stressors and changes in our lives affect your mental status and will directly affect your overall health.

Effects on Overall Health
- Headaches
- Trouble Sleeping
- Jaw Pain
- Changes in appetite
- Frequent mood swings
- Difficulty Concentrating
- Exacerbate symptoms of mental illness – e.g. schizophrenia – stress can increase hallucinations and delusions
- Long Term Stress increases exposure of brain to cortisol which will weaken your immune system.
When are you most vulnerable?
- Not getting enough sleep
- Not having a network of support
- Experiencing major life changes, SUCH AS COVID QUARANTINE! Or moving, death of a loved one, starting a new job, having a child or getting married
- Poor physical health
- Not eating well
How to Identify your stress triggers
- Start a stress journal – each time you feel stressed keep track of it in a journal – it will help you to identify patterns and common themes
  - What caused your stress
  - How you felt, both physically and emotionally
  - How you acted in response to the stress
  - What you did to make yourself feel better
- 4 A’s of Stress Management
  - Avoid unnecessary stress
    - Learn how to say “no”, avoid people who stress you out, take control of your environment
  - Alter the situation
    - Express feelings instead bottling them
    - Be willing to compromise
    - Create a balanced schedule – all work and no play will create burnout
  - Adapt to the stressor
    - View stressful situations from a more positive perspective
    - Look at the big picture – will the stressful situation matter in a month, a year?
    - Adjust your standards – perfectionism is a major source of avoidable stress
    - Practice gratitude – take time to reflect on all the things you appreciate in life – tell someone thank you everyday
  - Accept the things you can’t change
    - Don’t try to control the uncontrollable
    - Look for the upside – look at major challenges as opportunities for personal growth
    - Learn to forgive – let go of anger and resentments
    - Share your feelings
  - Ways to Reduce Stress (Important first to identify your triggers)
    - What situations make you feel physically and mentally agitated? Avoid them when you are able and cope when you can’t.
    - Manage your Time – make day-to-day schedule to help reduce becoming overwhelmed with everyday tasks and deadlines
    - Practice Relaxation – deep breathing, mediation, progressive muscle relaxation (see below for more details)
    - Exercise Daily – keep it fun and consistent
    - Set aside time for yourself – schedule time each week for yourself whether it is reading a book, going to the movies, get a massage or taking dog for a walk
    - Eat Well
    - Get Enough Sleep
    - Avoid alcohol and drugs – this can actually worsen the effects of stress on your body
    - Talk to someone – friends, family, counselor, support group, etc

Deep Breathing:
- Sit comfortable with your back straight. Put one hand on your chest and the other on your stomach
- Breathe in through your nose. The hand on your stomach should rise and the hand on your chest should move very little
- Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
- Continue to breathe in through your nose and out through your mouth. Count slowly as you exhale
Progressive Muscle Relaxation: 2 step process where you systematically tense and relax different muscle groups in the body.
- Start at your feet and work your way up to your face, trying to only tense those muscle intended
  - Loosen clothing, take off your shoes
  - Take a few minutes to breathe in and out in slow, deep breaths
  - Shift focus to your right foot, and focus on how it feels
  - Slowly tense the muscles in your right foot, squeezing as tightly as you can and hold for a count of 10
  - Relax your foot. Focus on the tension flowing away and how your foot feels as it becomes limp and loose
  - Stay in relaxed state for a moment, breathing deeply and slowly
  - Shift focus to left foot and continue the same progression
  - Move slowly up through your body, contracting and relaxing the different muscle groups
- Visualization:
  - Guided imagery – imagining a scene in which you feel at peace, free to let go of all tension and anxiety
  - Can be practiced on your own or with an app or audio download to guide you through the imagery
  - Picture it as vividly as you can:
    - Everything you See, Hear, Smell, Taste and Feel
  - Self-Massage
    - 5-minute self massage to relieve stress
      - Start with the muscles at the back of your neck and shoulders. Make a loose fist and drum swiftly up and down the sides and back of your neck. Next, use your thumbs to work tiny circles around the base of your skull. Slowly massage the rest of your scalp with your fingertips. Then tap your fingers against your scalp, moving from the front to the back and then over the sides.
      - Next massage your face. Make a series of tiny circles with your thumbs or fingertips.
    - Mindfulness Meditation
      - Mindfulness: rather than worrying about the future or dwelling on the past, mindfulness switches your focus to what’s happening right now, enabling you to be fully engaged in the present moment
        
        Find a quiet space where you will not be interrupted or distracted
        
        Sit on a comfortable chair with your back straight
        
        Close your eyes and find a point of focus, such as your breathing, or a meaningful word that you repeat throughout the meditation
        
        Don’t worry about distracting thoughts that go through your mind, don’t fight them, just gently turn your attention back to your point of focus.

Please note if you have been trying techniques to cope with your stressors and anxiety and they are not working, it may be time to share your mental health with a health professional.

Resources on Mental Health:

https://www.nami.org/Home

https://www.nimh.nih.gov/health/publications/stress/index.shtml

https://www.nimh.nih.gov/health/topics/coping-with-traumatic-events/index.shtml

https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm

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Supplements – How Can They Benefit

Sun, 20 Sep 2020 12:00:00 GMT

Do you feel overwhelmed when walking into a supplemental store and having no idea where to begin, but know you are sore after workouts and need something to assist with your training regimen? Well, we want to help…below is beginning basic knowledge for various types of supplements. If you are needing additional information, please reach out to Adam and he can get you on the right track.

Most people need 48 hours to recover between high intensity strength training exercises. By taking supplemental protein, the recovery time can be cut down significantly. Protein helps with muscle recovery, soreness, fatigue, and muscle gain. Protein is an essential macronutrient that helps build muscle, repair tissue, and make enzymes and hormones. Utilizing supplemental protein powders may also aid weight loss and help tone muscles.

Benefits:

Weight Management
- Assists in feeling fuller longer resulting in smaller portion sizes and less frequent snacking
- Decrease blood pressure and total cholesterol and other risk factors for cardiovascular disease
Muscle Growth
- Significantly improve muscle size and strength when combined with resistance training
- Note: once protein exceeds 1.6 grams per kilogram of body weight (or 0.73 gram per pound) the benefits of muscle gain plateau
Recovery After Exercise
- Repair damaged muscle and tissue
- Speeds up recovery from muscle soreness after exercise
- Reducing muscle damage and improving muscle performance with muscle protein synthesis
Added Nutrition
- Intense training regimen benefits from having about twice the daily recommended intake of protein, ranging from 1.4 to 2.0 per kg of body weight.

Types:

Whey: water-soluble milk protein – complete protein (contains all amino acids the body required from food)
Casein: Rich in glutamine, an amino acid that speeds up muscle recovery after exercise. Casein comes from dairy and the body absorbs this protein more slowly and that is why it is recommended to take at night.
Soy: alternative to whey or casein for those that do not consume dairy. It also contains all the essential amino acids
Pea: Many plant-based protein powders contain this protein, which is high-quality and good source of amino acid arginine
Hemp: Hemp seeds are complete proteins that also contain essential fatty acids

Risks:

Need to calculate nutritional needs based on expenditure during exercise
- Long term excessive consumption of protein may damage the kidneys and liver and affect the body’s bone and calcium balance
- Excessively high levels of protein can reduce intake of other foods such as fiber-rich fruits, vegetables, and legume that the body uses to sustain gut flora.

The human body has 20 different amino acids and 9 of those are considered essential. Essential means these amino acids cannot be made in your body and must be absorbed through your diet. Of these 9 essential amino acids, three are branch-chain amino acids: leucine, isoleucine and valine. BCAAs can be found in protein-rich foods.

Benefits:

Increase Muscle Growth
- Leucine stimulates muscle protein synthesis
- Study: 5.6 grams of BCAAs after resistance workout had 22% greater increase in muscle protein synthesis compared to those who did not
Decreased Muscle Soreness
- Assist to decrease muscle damage and help reduce the length and severity of DOMS (Delayed Onset Muscle Soreness)
- Study: Supplemented BCAAs before a squat exercise, experienced reduced DOMs and muscle fatigue – thus, supplementing with BCAAs before exercise may speed up recover time
Reduce Exercise Fatigue
- Muscles use BCAAs during exercise, causing levels in blood to decrease and when blood levels of BCAAs decline, levels of the essential amino acid tryptophan in your brain increase – which can affect many cognitive functions
Prevent Muscle Wasting
- BCAAs account for 35% of the essential amino acids found in muscle proteins – therefore it is important they are replaced during time of muscle wasting to halt it and slow its progression
Improve Health regarding Liver Disease
- Nutritional intervention for liver disease and to prevent complications

Fish Oil:

Fish Oil is high in the omega-3 fats EPA and DHA (EPA – eicosatetraenoic and DHA – docosahexaenoic acid). These fatty acids reduce muscle soreness and less severe DOMs.

Benefits:

Improved heart health
- Increase levels of “good” HDL Cholesterol levels
- Lower Triglycerides by 15-30%
- Reduce Blood Pressure
- Prevent arterial plaques
Weight Loss
- Reduce liver fat which plays a role in weight gain
Support Eye health
Support healthy skin
Reduced inflammation
Reducing muscle soreness
- Following exercise need 2,000-3,000mg per day for EPA and DHA for this affect

Creatine increases muscle phosphocreatine stores which aids in the formation of ATP (adenosine triphosphate). ATP is the key molecule your cells use for energy. During exercise, your rate of ATP resynthesizes limits ability to continue to perform at your maximum intensity. Thus, Creatine allows you to produce more ATP energy to fuel your muscles during high-intensity exercise.

Benefits

Adding muscle mass
Raise levels of insulin-like growth factor 1 (IGF-1) – promotes increases in muscle mass
Increase water content of your muscles – cell volumization
Decreases levels of myostatin, which is responsible for stunting muscle growth. Reducing myostatin can help build muscle faster
Improve High-Intensity Exercise performance
- Strength
- Sprint Ability
- Muscle endurance
- Resistance to fatigue
- Muscle mass
- Recovery
- Brain performance
Fights neurological diseases
Lower blood sugar levels and fight diabetes

Pre-workout supplements are multi-ingredient formulas designed to boost energy and athletic performance. There are many different formulas with various ingredients including but not limited to amino acids, B vitamins, caffeine, creatine, and sweeteners.

Components and effects on athletic performance:

Nitric Oxide
- Relaxes blood vessels and improve blood flow
- Included via L-arginine, L-citulline, or other dietary nitrates such as beetroot juice
- Benefit by boosts oxygen and nutrient transport to muscles and enhancing athletic performance

Protein Resources:

https://bjsm.bmj.com/content/52/6/376

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5667622/

https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0242-y

BCAA Resources:

https://pubmed.ncbi.nlm.nih.gov/16365096/

https://pubmed.ncbi.nlm.nih.gov/16424142/

https://pubmed.ncbi.nlm.nih.gov/28638350/

https://pubmed.ncbi.nlm.nih.gov/20601741/

Creatine Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/

https://pubmed.ncbi.nlm.nih.gov/12701815/

https://pubmed.ncbi.nlm.nih.gov/24576864/

https://pubmed.ncbi.nlm.nih.gov/11357946/

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Are you Getting Adequate Sleep?!

Sun, 13 Sep 2020 08:15:00 GMT

Experiment with the following tips to assist you in enjoying better sleep at night:

1 – Get in sync with your body’s natural sleep-wake cycle (Circadian rhythm)

This is one of the most important strategies! If you keep a regular sleep-wake schedule, you’ll feel much more refreshed than if you sleep the same number of hours at different time, even if you only alter your sleep schedule by an hour or two.
Try to go to sleep and get up at the same time every day.
- Choose a bed time when you normally feel tired so that you do not toss and turn.
- You should be able to wake up naturally without an alarm. If you need an alarm then you may need an earlier bedtime
Avoid Sleeping in – even on the weekends!
- If you need to make up for a late night, choose a daytime nap rather than just sleeping in. This will help to maintain your natural sleep-wake rhythm
Be smart about napping
- Limit naps to 15 to 20 minutes in the early afternoon
Fight after-dinner drowsiness
- Get up and do something mildly stimulating, such as washing the dishes, calling a friend; this will prevent you from waking up later in the night and have difficulty getting back to sleep

2 – Control your exposure to Light

How to influence your exposure to light:
- During the Day:
  - Expose yourself to bright sunlight in the morning
  - Spend more time outside during the daylight
    - Take work breaks outside
  - Let as much natural light into your home or workspace as possible
- At Night:
  - Avoid bright screens 1-2 hour prior to your bedtime
    - Includes phone, tablet, computer, and TV is especially disruptive
    - Try using devices with smaller screens, turning the brightness down
  - Say no to late-night television
    - Try listening to music or audio books instead
  - Don’t read with backlit devices
  - Make sure the room is dark
  - Keep the lights down if you get up during the night

3 – Exercise During the Day

Improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep
Try to finish moderate to vigorous workouts at least 3 hours before bedtime

4 – Be Smart about what you Eat and Drink

Limit Caffeine and Nicotine
- Caffeine can cause sleep problems up to 10-12 hours after drinking it
Avoid big meals at night
Avoid Alcohol before bed
- Interferes with your sleep cycle once you are asleep
Avoid drinking too many liquids in the evening
Cut back on sugary foods and refined carbs

Residual Stress, Worry and anger can make it difficult to stay asleep
- Deep Breathing Exercises
  - https://www.helpguide.org/meditations/deep-breathing-meditation.htm
- A body scan (focusing on different parts of your body where you hold stress)
  - https://www.helpguide.org/meditations/body-scan-meditation.htm

6 – Improve your Sleep Environment

Keep your room dark, cool and quiet
- Keep noise down or mask it with a fan or sound machine
- Keep room cool – around 65 degrees F
- Make sure your bed is comfortable
- Reserve your bed for sleeping sex

Stay out of your head – try not to stress about falling back asleep again
- Try the breathing exercises above again
Make relaxation your goal, not sleep
- https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm
Do a quiet, non-stimulating activity
- Such as reading a book
Postpone worrying and brainstorming
- Make a brief note of the problem or great idea on paper to allow yourself to worry about it the next day
  - https://www.helpguide.org/articles/anxiety/how-to-stop-worrying.htm

Benefits of getting enough sleep:

Improves immune system and decreases risk of getting sick
Promotes proper body metabolism and assists you to stay at a healthy weight
Lowers risk for disease such as diabetes and heart disease
Reduces your stress and improves overall mood
Allows for increased focus and mental clarity
Allows for healthy relationship and you to get along better with people

Sleep Resources:

https://health.gov/myhealthfinder/topics/everyday-healthy-living/mental-health-and-relationships/get-enough-sleep

https://www.cancer.org/latest-news/how-to-get-more-sleep.html

https://www.sleepfoundation.org/articles/healthy-sleep-tips

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Intermittent Fasting and Macro Tracking

Wed, 09 Sep 2020 16:21:00 GMT

Intermittent Fasting and Macro Tracking

Last week we discussed Paleo vs Whole30 diets. And while we are not here to tell you what healthy diet is the best for you, we want to provide you the information on several common ones so you can choose what the best is for you and your lifestyle. This week we are discussing 2 other lifestyle changes that are not necessarily diets, but still affect overall nutritional health.

Intermittent Fasting:

Intermittent Fasting, also known as intermittent energy restriction, is a meal timing schedule that cycles between voluntary fasting and non-fasting over a given period. You can drink water, coffee and other zero-calorie beverages during the fast, which can help reduce feelings of hunger. It is very important to primarily eat healthy foods during your eating window. This method does not work if you eat excessive number or calories or “bad” food.

Johns Hopkins neuroscientist Mark Mattson, Ph.D., has studied intermittent fasting for 25 years. He says that our bodies have evolved to be able to go without food for many hours, or even several days or longer. In prehistoric times, before humans learned to farm, they were hunters and gatherers who evolved to survive — and thrive — for long periods without eating. They had to: It took a lot of time and energy to hunt game and gather nuts and berries. Mattson’s research also shows it can take two to four weeks before the body becomes accustomed to intermittent fasting. You might feel hungry or cranky while you are getting used to the new routine. But, his research shows those who make it through the adjustment period tend to stick with the plan as the subjects noticed they feel better. Another study he conducted showed results in a metabolic switch of burning more fat resulting in protecting organs against chronic diseases like type 2 diabetes, heart disease, age-related neurodegenerative disorders, even inflammatory bowel disease and many cancers.

Benefits:

Thinking and Memory Boost
Heart Health
Physical Performance: fat loss while maintaining muscle mass and endurance in running
Prevention of diabetes and obesity
Tissue Health: reduce tissue damage in surgery and improved results

16:8 Method: (Leangains Protocol by Martin Berkhan)

5:2 Method: (Fast Diet by Michael Mosley)

Eat Stop Eat Method: (By Brad Pilon)

Alternate-day fasting Method:

Involves fasting every other day – allows for about 500 calories during the fasting days. This is less extreme than the full fast every other day and is recommended for beginners.

The Warrior Diet Method: (By Ori Hofmekler)

Spontaneous Meal Skipping Method:

Intermittent Fasting Resources:

https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work

https://www.nejm.org/doi/full/10.1056/NEJMra1905136

https://www.healthline.com/nutrition/intermittent-fasting-guide#1

https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156

Macro Tracking:

Macro Tracking refers to logging your daily food intake to track the calories and types of foods you eat in order to achieve certain macronutrient and calorie goals. Macronutrients include Carbohydrates, Fats and Proteins. Simply speaking Carbohydrates include sugars, starches and fibers (such as grains, starchy vegetables, beans, dairy products and fruits). Carbohydrates provide 4 calories per gram; depending on the type of diet you are following the average consumption per day 45-65% of your daily calorie goal. Fats are found in foods such as oils, butter, avocado, nuts, meat and fatty fish. Fats have the most calories of all macronutrients, providing 9 calories per gram. Your body needs fat for energy and critical functions, such as hormone production, nutrient absorption and body temperature maintenance and average consumption per day is 20-35% of total calories. Proteins provide 4 calories per gram and are vital for processes like cell signaling, immune function and the building of tissues, hormones and enzymes. Protein-rich foods include eggs, poultry, fish, tofu and lentils. The average consumption of protein is 10-35% of daily total calorie intake.

Now that you understand what macronutrient is and the average ratios for each; how do you begin to count them daily? First you need to figure out how many calories you need for each day. This number will vary daily depending on your Resting Energy Expenditure (REE) and Non-Resting Energy Expenditure (NREE). REE are the number of calories you burn at rest and NREE are the number of calories you burn with activity. When we add REE and NREE this give you the total number of calories burned in a day – your Total Daily Energy Expenditure (TDEE). Confused Yet?! Don’t be…. There is a simple calculation below you can use to calculate your overall calorie needs OR use this simple online calculator: Calorie Calculator

Men: calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (year) + 5
Women: calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (year) – 161

Then, multiply your result by an activity factor — a number that represents different levels of activity:

Sedentary: x 1.2 (limited exercise)
Lightly active: x 1.375 (light exercise less than three days per week)
Moderately active: x 1.55 (moderate exercise most days of the week)
Very active: x 1.725 (hard exercise every day)
Extra active: x 1.9 (strenuous exercise two or more times per day)

Example: A 42 year old female that weighs 140 pounds and height of 5 feet 2 inches and a lightly active lifestyle: (Answer: 1,716.34)

Calories/day = 10 x 63.50kg + 6.25 x 157.48cm – 5 x 42 – 161
Calories/day = 1,248.25
- Note 1 pound = 0.454 kg
- Note 1 inch = 2.54 cm
Calories/day x lightly Active lifestyle: 1,248.25 x 1.375 = 1,716.34

This is now your TDEE and your daily calorie intake. Calories can be either added or subtracted to reach different goals – e.g. muscle mass (increase calories) versus overall weight loss (decrease calories)

Now that you have your TDEE, you need to determine your breakdown in macros. This will vary depending on the type of diet you are eating as well as your overall goals. For example, a keto diet will need much more fat and fewer carbs while an endurance athlete will want a higher carb intake.

The average breakdown per macro is below:

Carbs: 45–65% of total calories
Fats: 20–35% of total calories
Proteins: 10–35% of total calories

There are several apps to track your daily macros and many have barcode scanners to make it even easier. Some applications are free and some charge a monthly fee. Some of the most popular ones are below:

If you do not wish to use an app – below is manual calculation example: macronutrients for a 2,000-calorie diet consisting of 40% carbs, 30% protein and 30% fat.

Carbs:

4 calories per gram
40% of 2,000 calories = 800 calories of carbs per day
Total grams of carbs allowed per day = 800/4 = 200 grams

Proteins:

4 calories per gram
30% of 2,000 calories = 600 calories of protein per day
Total grams of protein allowed per day = 600/4 = 150 grams

Fats:

9 calories per gram
30% of 2,000 calories = 600 calories of protein per day
Total grams of fat allowed per day = 600/9 = 67 grams

In this scenario, your ideal daily intake would be 200 grams of carbs, 150 grams of protein and 67 grams of fat.

Macro Tracking Resources:

https://www.sclhealth.org/blog/2018/10/what-are-macros-and-why-should-i-be-counting-them/

https://www.cnet.com/health/how-to-track-your-macros-guide/

https://www.macrostax.com/

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Paleo Vs Whole30: What is the difference?

Mon, 31 Aug 2020 12:52:00 GMT

Paleo Vs Whole30: What is the difference?

While we are not here to tell you what healthy diet is the best for you, we want to provide you the information on several common ones so you can choose what the best is for you and your lifestyle. Many CrossFitters have tried or at least heard of Paleo – “the Caveman’s Diet” And recently Whole30 has emerged in mainstream America. Below are details on both of these healthy living diets and the slight differences in them.

Paleo:

The Paleo diet is a modern attempt to replicate the diet of humans during the Paleolithic / Caveman age. These ancient hunter-gathers lived before the advent of agriculture and lived on lean proteins (such as fish, venison and poultry), eggs, fruit, vegetables, nuts and roots. This diet has been around since the 1970s and was started by a gastroenterologist Walter Voegtlin. The diet was then popularized by Dr. S. Boyd Eaton, a professor of anthropology at Emory University; in 1998 he wrote the book “The Paleolithic Prescription.” Eaton’s claim to the diet is that humans are ill-suited to modern diets because the large part of a human’s genetic makeup was established thousands of years ago in pre-agricultural societies. He believes that many modern diseases are a result of today’s eating habits. It has since then been in the CrossFit arena through Robb Wolfe – if you enjoy podcasts, he holds very informative podcasts on healthy lifestyles!

The Paleo diet focuses on avoiding all processed foods such as grains, cane sugar, legumes (lentils, beans, peanuts and peas), potatoes and dairy products. All fruits and vegetables must be organic and salt must be limited.

Benefits:

Cuts out “bad” foods
- Sugar
- Processed Foods
Includes lots of fruits, vegetables and healthy fats
Lowers Blood Pressure
Helps regulate blood sugar
- Research Paleo improves glucose tolerance more than the Mediterranean diet
  - https://pubmed.ncbi.nlm.nih.gov/17583796/
- Research Paleo improved glycemic control and several cardiovascular risk factors compared to a Diabetes diet
  - https://pubmed.ncbi.nlm.nih.gov/19604407/
- Research short-term Paleo diet prevents cardiovascular disease
  - https://pubmed.ncbi.nlm.nih.gov/17522610/

Risks:

Imbalanced diet
- Requires a large amount of meat which could lead to excess consumption of saturated fat and cholesterol
- Lacking fiber, vitamins and minerals that come from grains and dairy products
  - E.g. iron, zinc, calcium, folate, thiamine, riboflavin, niacin, vitamin B12 and phosphorus

*Note those Italicized and Bold on the chart are also excluded on the Whole30 diet and should be avoided

Paleo Resources:

https://thepaleodiet.com/

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/paleo-diet/art-20111182

https://robbwolf.com/

Whole30:

The Whole30 is a 30-day diet emphasizing whole foods and the elimination of sugar, alcohol, grains, legumes, soy and dairy. It is similar to but more restrictive than the Paleo diet, as adherents may not eat natural sweeteners like honey or maple syrup. The program was created by wife and husband Melissa and Dallas Hartwig in April 2009. They co-authored “It Starts with Food (2012)” and “The Whole30: The 30-Day Guide to Total Health and Food Freedom (2015).” Melissa then went on to write “Food Freedom Forever: Letting Go of Bad Habits, Guilt, and Anxiety around Food (2016).” Currently there is no studies/research that specifically looks into the health impacts of the Whole30. However, due to the similarities with Paleo, if Whole30 is taken from a 30 day program to a change in overall lifestyle that is ongoing, the research for Paleo could be expounded to cover Whole30. The largest criticism of this diet is that it is extremely restrictive and quick response in 30 days does not set someone up for a sustained change in lifestyle. Dietitian Meridan Zemer said “we want behavioral changes and dietary changes that are slow and progressive and meaningful.”

Note the Chart above of Foods to Avoid and Foods Allowed – those highlighted in yellow are not allowed under Whole30. And Whole30 takes it another step with these rules below:

Whole30 Resources:

https://whole30.com/whole30-program-rules/

https://greatist.com/eat/whole30-beginners-guide

https://www.bonappetit.com/gallery/whole30-recipes-that-taste-good

The post Paleo Vs Whole30: What is the difference? appeared first on CrossFit Sea Dog .

Nutrition/Wellness Challenge: Where to Start?

Tue, 25 Aug 2020 21:27:00 GMT

Where to Start, How to Start Healthy Living?!

Whether you are starting from scratch or trying to get back on track, it can be overwhelming to know where to begin to set yourself up for success in becoming healthy. First thing you need to do is to set your own personal goals of what you want to achieve: Do you want to lose weight, Do you want to add muscle mass, Do you want your clothes to fit differently, has your doctor told you to make a lifestyle change for medical reasons or Do you just want to gain overall self-confidence and be happy in your own skin? All are great positive reasons to make a change in your life to be healthier! During this challenge we are here to support you and positively hold you accountable to your own goals. Below are some basic concepts to begin to incorporate to kick start your new healthy lifestyle:

Food:

- No clue where to begin or to know which is right for you; with all the “fad diets” in the market such as Paleo, Whole 30, Adkins/Low Carb, Keto, Intermittent Fasting?! – We will talk about each of these in the upcoming weeks’ blogs…. Right now the most important thing is to start eating healthy!
- Remove all temptations:
  - Remove all restricted foods from your house
    - If you are unable to remove it completely from your house due to other family members, keep these items in a separate hard to reach area of your house (out of sight out of mind)
  - Decrease processed foods by making all of your meals or purchasing pre-prepped healthy meal plans, such as clean eatz
  - Make a daily menu one week at a time with healthy snacks on hand so you are not tempted to reach for a quick processed candy bar, bag of chips or worse, fast food
  - Focus on Fresh, Whole Foods:
    - Meats: both muscle and organ meats (some frozen meats is allowed)
    - Chicken/eggs: farm fresh is the best, but can be costly and those high in omega-3 store bought as just as nutritious
    - Vegetables – balance of all types of fresh vegetables – as long as they are not chemically preserved (e.g. not canned vegetables) – some frozen vegetables are allowed
    - Fruits – if you are not trying to limit your sugar/carb intake – all fresh fruit is beneficial – and same as for the vegetables as long as they are not chemically preserved
  - Sweet Tooth?

- - - Focus on fresh fruit or homemade ice-cream with coconut or almond milk. If you still are craving chocolate – ensure it is dark chocolate and more than 60% coco
  - Physical Health / Exercise:
    - Of course we will recommend high-intensity mix of cardio and weightlifting with our CrossFit programming, however obtaining at least a moderate intensity level of exercise for 20-40 minutes a day for a minimum of 3-5 days a week will assist in obtaining a consistent health lifestyle. We will be providing a daily supplemental “COVID Challenge WOD” to our daily workout
  - Mental Health:
    - Value Yourself: Avoid self-criticism and treat yourself with kindness and respect. Take time for yourself
    - Take Care of your body – this Challenge is setting you on the right track!
    - Surround yourself with good people: supportive family members and friends
    - Stress-Reduction: we will have future blogs on specific techniques; remember to smile and see the humor in life – laughter can boost your immune system, ease pain, relax your body and reduce stress
    - Quiet your mind with relaxation exercises
    - Set realistic goals: write down your goals and the step you need to realize your goals
    - Take the time to Say Thank You: Thinking about those things you are thankful for in life prevents you from begin negative and complaining
    - Break up the monotony: While routines enhance a feeling of security and safety, a little change of pace can perk up a tedious schedule
  - Sleep:

- - - Recommended for all adults to achieve a minimum of 8 hours of sleep a night. While many of us may go to bed in enough time to obtain these 8 hours, we have difficulty in staying asleep – we will provide tips on falling and staying asleep in future blogs
    - Start by trying to go to bed at the same time every day and limit your sleep schedule on weeknights and weekends to no more than one hour. This reinforces your body’s sleep-wake cycle.
    - Create a restful environment: Exposure to light might make it more challenging to fall asleep. Create a room that is cool, dark and quiet. Avoid prolonged use of light-emitting screens just before bedtime.
  - Begin a log/journal
    - Track your journey for the next 45 days
      - Log your food – whether you list what is eaten for each meal and snack or if you are taking it to the next level to track your macros – writing down you begin to hold yourself accountable to what you eat each day
        
        You will be amazed at the small things you will be tempted “cheat” with throughout the day – the one bite of the co-worker’s birthday cake, the one bite of your kid’s chicken nugget meal…. They all add up to “wasted” calories that do not benefit your overall health
      - Log your workouts – writing down the workout you complete each day holds you accountable to show up to the gym or even to get a run or quick workout in at home
      - Log your sleeping habits – as you follow your journey on healthy living you will be amazed at the longer you eat healthy and consistently work out, how your sleep habits improve
    - Have a partner to share your journey over the next 45 days.
      - Having someone to discuss frustrations/setbacks and celebrate successes to keep you determined, focus and on track will enhance your experience and help you to make this a life long lifestyle change past these 45 days.

All of us here at CrossFit Sea Dog are in this together as we embark on the next 45 days making us a better version of ourselves to achieve our individualized goals. As we all are coming out of the COVID-19 quarantine, we need some amazing positivity and motivation to keep moving forward and taking it one day at a time. We are a family and will support and uplift each other today and every day going forward! Please let us know how we can further support you on this journey. We look forward to seeing what each and every one of you can achieve!

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