Since the newsletter was a day late, your Friday recipe is inside, enjoy and have a great weekend
Nutrition/Lifestyle Rants and Raves
Paleo, macro, vegetarian, oh my!
It is always very confusing when it comes to nutrition you can certainly get ” lost in the sauce”. It is far worse since the internet and social media probably makes it even more confusing.
Everyone has a friend or sees someone on Facebook that all of a sudden looks amazing because they did paleo, or is having great results since they started the macro diet or cut meat from the diet and looks and feels great or that engineered food diet they are on is amazing.
How do you weigh through all of it and get the results you are looking for and even more importantly get the results you’re looking for and keeping them long term? The truth of the matter is there is no perfect, one-size-fits-all plan that everyone will get the same results on. Let me start by saying food is key I am not a fan of supplement based nutrition plans. I wish I was, then I can sell tons of supplements to you. You have to eat real honest-to-goodness food! Supplements are fine I take a few myself but they are not meant to replace good nutrition or not to live off of, sorry I know that the dispels the magic pill Theory.
I don’t believe you need to eliminate certain food groups unless you have certain issues. I was a paleo Nazi for years. I do believe in a lot of the principles of it food quality especially but I put some quality grains, legumes and dairy back in my life and I look and feel better than ever and the sky didn’t fall , and my health is great with them in.
As for the vegetarian lifestyle I know a lot of people have either moral or religious reasons for not eating animal products. I admire these convictions and never look to sway someone, my advice to you is make sure you still get a quality complete source of protein and still make sure you get good food quality , no Morningstar vegetarianism!
As for macro counting I think you should always be somewhat concerned with the quantity of food you put in your body. I have a easy way that I have my nutrition clients measure how much they eat without going into weighing and measuring everything.
To sum it all up you need the right Foods in the right amounts at the right time specifically for you! Not sure what that is?
We can help! Email us to get started on a new lifestyle: .firstname.lastname@example.org
Training Tips/Tricks: Concept 2 Rower PM5 Monitor
As you are probably well aware, we are a big fan of the concept 2 rowing machine and combined with kettlebells there are no better conditioning regimen. The concept 2 PM5 monitor (what we have a Q) gives you a lot of info. You can also hook up your phone and use the erg data app for even more info. In this article we are going to take a look at the large simple screen (I love this one since I can’t see well) that really gives you all you need to know and also talk a little about the split time which is really the most important number on the screen.
The number at the top is pretty basic. It shows how long you have road for or if you set up a program it will be counting down. All the way at the bottom left hand corner is the strokes per minute which tells you how many strokes you will complete in a minute if you keep up that pace.
Do not mistake just because it is faster that you are doing more work! Usually the strokes get sloppy and shorter and you are not getting the full benefit from indoor rowing. The number above that are the meters traveled. It can also be changed to calorie (we use a lot of that with our strength and conditioning classes) or can be changed to watts which we never use. The all important number to monitor is the big time one in the middle that is called the split time or 500 meter split. What that means is that if you continue at that pace (228 in the picture) that is how long it will take you to get to 500 meters. So if you drop that number lower, say 210, you will get to 500 meters quicker and guess what, it’s going to be a lot harder! I see time and time again when I am creeping behind everyone and watching them row they will be pulling really fast but with a split time of 3 minutes. They are missing the real stimulus of indoor rowing. You will get so much more with a stroke per minute time, at say 24 spm and a split time at 2:30 or lower, you will feel a much more bigger lung suck!
In the beginning it is hard to have your stroke be harder and get the split down and not go faster, with a little practice you will be able to separate the two and have a low split time at a low stroke per minute. Some of the hardest workouts I have done were at 17-19 spm and a split time below 2 minutes. Next time you are on the erg, try to keep the split as low as you can handle with keeping the spm low as well and see how much it will change your row.
We are over halfway in our first transformation challenge and everyone is doing great! Make sure you encourage them, this is a hard time of year to start a lifestyle change so I commend you all for a great job. In case you missed it, this time January we will begin another one, more details coming soon.
If you feel like what you really need is to be held accountable with your nutrition (or workouts, or both) we have launched an accountability program just for that. Here is what you get:
- Access to Group Habit Catalyst Programming
- Private Accountability FB page with weekly Office Hours
- Weekly Check-Ins
- Monthly Weigh-Ins
- Coach Virtual Follow-Up
- 30-min Goal Setting Session
- Discounted Challenges
Members: $19 / month
Non-members: $39 / month
The program will start on Monday (12/5/16) and registration ends Saturday afternoon(12/3/16). The program will not reopen for a bit. You don’t have to be a Q member or live close by to participate, online participants are welcome. Remember next weekend is our 4th annual holiday Kettlebell Sport Competition. Come down and root on the Q members competing.
Remember you can give the gift of health and fitness for the holidays by purchasing a gift certificate for any of our programs.
Recipe of the Month:
Omega-3 Tuna Burgers
2 (8 ounce) cans tuna, drained
2 tablespoons coconut aminos
2 tablespoons olive oil
1/4 cup chopped cilantro
2 tablespoons lemon juice
1 tablespoon grated ginger root
1 tablespoon olive oil,
for frying kosher salt and ground black pepper to taste
1/2 cup almond meal
Mix almond meal, 2 tablespoons olive oil, soy sauce, tuna, cilantro, lemon juice, eggs, black pepper ginger, and kosher salt until consistency is firm. Mold into 4 patties.
First heat 1 tablespoon olive oil in a grill pan or skillet over medium heat, and then cook tuna burgers in the hot oil until patties are set and and browned on both sides (approx. 5 minutes per side).
Nutrition Facts (per serving)