Sarah’s Goals Eat to fuel my body well, maintain a lean-ish composition, but not so strict that I cannot enjoy some alcohol or treat occasionally.
Sarah’s Nutrition I’d say my nutrition is most similar to the paleo/ancestral protocol. Lots of veggies, eggs, healthy fats, some fruit and enough protein. Not a crazy amount of carbs. A little dairy. Grains like rice and quinoa every once in a while. I avoid empty carbs like bread, cereal, chips.
I eat when hunger ensues naturally. Hunger varies depending on activity level, so I try to follow my body’s signals and eat accordingly. Typically eat breakfast an hour or so after waking up, lunch, and dinner. Perhaps a snack, if necessary.
Eggs and avocado for breakfast, maybe with a small bowl of fruit. Lunch is usually a big salad with protein or leftovers from dinner the night before. Dinner is pretty simple: an animal protein, a giant salad and some veggies.
How much do I usually eat? Enough!
Sarah’s Favorite Foods Eggs. Brisket. Wine. Instant pot soups and stews. Here’s one to try!
Sarah’s Kryptonite Donuts and sour gummy candies. Sour straw bites are my favorite. It’s a problem! Limit myself to special occasions or weekends. I know they do not align with my goals and I feel better without them.
Sarah’s Hydration and Sleep Definitely not enough water! I have a really hard time remembering to drink enough. I typically sleep from 10pm-7am. Like a rock.
How Sarah Thinks About Food, Health, and Training I can quickly see improvements in my body composition and workout performance when I limit sugar, alcohol and garbage snacks. Thus, it reaffirms that nutrition plays a large role in my overall health.
Sarah, when pregnant. (oh PS, she’s pregnant y’all!)
Sarah’s Newer Goals I’ve in to some cravings, but not all of them 😉 I also know that what I am eating doesn’t have a huge impact on my body composition, I am going to gain weight regardless!
Sarah’s Pregnancy Nutrition Similarly to when I am not pregnant, I try to eat a lot of veggies (which can be a challenge at times) and enough protein. However, I eat a lot more carbs. So you’ll find cereal, bagels and bread in our kitchen, where typically those things aren’t around. I also want to make sure I include food groups like legumes and dairy, for a variety of nutrients and exposure.
Obviously I’m avoiding alcohol… and not as much caffeine :/
When I am hungry. Which feels often right now…lots of small snacks. Always carrying Larabars or Epic bars with me. When I am hungry at 10pm, I’ll eat some cereal.
Usually eggs and toast/cereal for breakfast. Mid-morning snack on the go. Soup or sandwich for lunch. Afternoon snack is usually an apple. Dinner is a palm size amount of protein, plus a couple bites more. Big salad. Veggies. Snack before bed if I am hungry.
Still not enough water. If anyone has any ideas on how I can improve this, please share them with me! Sleep is 10pm-7am, but I wake up to use the bathroom sometime around 2-4am and it can be hard for me to fall back asleep.
Sarah’s Thoughts on Food and Pregnancy and Training Well, I learned from my first pregnancy that I’m going to accumulate a lot of body fat during this time, which is healthy and normal, so being super strict with my diet isn’t for me. I want to eat a variety of whole foods to support a growing fetus, yet also enjoy a relaxed perspective on nutrition.
I have many years ahead of me to be cognizant of body composition and athletic performance!
Just kidding, you’re more or less the same as you were last week! BUT that doesn’t mean you can’t build better training, nutrition, and recovery habits to truly change for the better. Shout out to those practicing better nutrition habits, to those getting more sleep, and to those who are showing up and training properly.
establish a heavy 5-rep back squat in 12 minutes, then
EMOM for 20 minutes:
10 wall ball, 20/14#
10 burpees
Scale these two exercises up or down as you need to to complete them with to achieve :45 work/:15 rest, ideally in full sets.
Post name to whiteboard!
Strength Ladder
4(1,2,1)
Olympic Weightlifting WOD – Week 1 Day 1
high pull + hang power snatch + snatch 60-75%, back squats, accessories
Powerlifting WOD – Week 1, Day 1
back squats, front squats, single-leg RDLs/glute-ham raises, box jumps
We will have two tracks for athletes: a linear program for novice and intermediate/advanced athletes, and the varied Conjugate Method program, which will be posted here on the blog.
Kettlebell WOD
movement patterns
Simple & Sinister
accessory work: shoulder love & abs!
Circuit Training
clean, left :30 seconds work/:0 off
clean, right :30 seconds work/:0 off
press, left :30 seconds work/:0 off
press, right :30 seconds work/:45 sec rest
repeat 3x
http://www.foundationcrossfit.com/wp-content/uploads/2018/01/VERSUS6-FCF_0055.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-01-07 16:43:132018-01-07 16:43:11New Week, New You