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CrossFit Open Nutrition Tips

8 Aug 2018

Open season is here! The CrossFit Open is run in every CrossFit affiliate worldwide, there is a lot of hype and excitement for every CrossFitter at this time of the year and whether you are part of the 1% that will qualify for Regionals to have a shot at the Games or like the rest of us just aiming to do our very best each week nutrition can make all the difference, not only to how you feel on the day but how you recover and how well your body holds up over 5 weeks! We may not know what the workouts are but we do know they will all be tough and make us test different skills and fitness components to the limit! Ensuring your nutrition is on point will help you in 18.5 the same way it did in 18.1 – while also keeping up your training in between events! The Open, from a nutritional standpoint, is all about fuelling and recovering. To do this you need to make sure you are eating ENOUGH food. We don’t recommend any of our clients that are taking part in the open reduce their macros during this time. The focus now is what foods can I eat and when to sustain the competition. We know each workout will be very demanding and attempting on calorie deficit won’t let you bring the same intensity and could impact your recovery. So what do we recommend our clients do come Open time? Before we get to that know that you don’t HAVE to change anything. These are just some general recommendations, many of which you may already be doing! If you are feeling good in your training and happy with your energy levels there is something to be said for sticking to what you know. The day before Increase your carbs by 50% the day before you hit The Open workout. These workouts are challenging and performed with competition intensity so you will be relying heavily on your glycogen stores – getting in the extra carbs the day before will ensure these stores are full come game day. We recommend hitting you carb goals with whole grains – oats, sweet potato, brown rice, quinoa and staying away from refined carbohydrates which can cause bloating. If you are working with a coach, first make sure they recommend this approach for you! I.e If you usually have 200g per day the day before the Open this would increase to 300g (200 x 1.5). Open Day This is the big day! You will be able to utilise some additional carbs today as well. A general recommendation is to have an additional  ½ BW pre and post workout. So if you weigh 60kg you can have up to an additional 30g before and after your workout. If weightloss is one of your goals and you are worried about the additional intake of carbohydrates from the day before and the day of your workout you can deduct the total g of additional carbs you have consumed over these two days from your allowance the day after. This will mean you are hitting your quota across the week. Tips for pre-workout The timing and manipulation of the amounts of protein carbs and fats you have pre workout could be what gives the extra edge and optimise your performance. TIP FROM KAYLA: Beetroot is great to include in your pre workout nutrition as it increases nitrate oxide production in your body which expands your blood vessels and increases oxygen to your cells. 2-3 hours before your workout This time-frame gives you time to digest and supplies your body with vitamins and minerals for optimal organ and muscle function. This is the time for a ‘meal’. Carbs: Whatever the workout entails eat a mix of high and low-GI carbs. Protein: Exercise damages muscle tissue, but protein keeps amino acids stocked while promoting protein synthesis. Make sure this meal includes a bit of lean protein. Fats: Fat slows the digestion of food so eat some but keep it minimal. This will ensure that the protein and carbs you’re eating are more effectively utilised. 30 minutes before your workout If you need to eat within an hour of your workout – say you are completing early in the morning. Carbs: With less time to digest whole food, stick with high-GI carbs. Examples include (but are in no way limited to) white rice, fruit, baby food, fuel pouches, carb/protein shakes. They digest easier and absorb quicker. Protein: Protein is important and we recommend opting for a whey protein shake because it is fast digesting. Fats: Fat should be mostly avoided this meal, it further slows digestion and you want those nutrients utilised as quickly as possible! Caffeine: Coffee or pre workout if you are taking something to give you a boost now is the time! Post workout tips After each workout, you’re going to feel hungry and your body is going to want all the food it can get to begin the recovery process. So when the body settles, ensure your get those easy to digest nutrients in and that you can have those extra macros as needed to feel good and so we can stay strong over the next few weeks. 0-2 hours after your workout This meal enhances your recovery for the next day and the earlier you can refuel, the better! The Open is more challenging than your average day at the gym and your body won’t be recovering as quickly as usual. The sooner you’re refueled and kicking into ‘recovery mode,’ the more prepared you’ll be for the next workout. Carbs: Carbs replenish glycogen stores, particularly right after a heavy workout. This is when you want to get your simple carbs in – bananas are great as they are high-GI so will act quickly to restore that glycogen. Protein: Eat protein ASAP. Protein will continue promoting muscle maintenance and growth. The easiest option for this time frame is a protein shake. Fats: Keep fat intake low here: Fat will slow the release of glycogen and decrease the rate of  protein and carb digestion (which means a longer time before your fuel can aid in recovery!) 2-3 hours after your workout This is when you can have a proper meal, which includes protein, complex carbs (sweet potato, rice etc) and fats. Ginger and turmeric are perfect to include with this meal as they have anti-inflammatory properties which will lessen the effects of muscle damage that the Open workout may have done to your body. Hydration If there was ever a time to up your hydration game it is now! Guaranteed that without hydration, your performance during the CrossFit Open won’t go as well as it could. The workouts themselves will significantly decrease your electrolytes. Up your regular water intake (we recommend our clients aim for 3L per day), include coconut water in your post workout nutrition (is a carb) and add himalayan salts to your water as this will increase hydration and get in more minerals to your system. As we heard from James Newbury during our Open Nutrition  FB Live event. Stick with what you know. If your current diet works for you then don’t make drastic changes. Now is not the time to reduce calories, try new foods or or add new supplements. Sudden changes in diet can cause your body to retain water, have a negative impact on your performance or both. Have a game-plan. Ensure you have a supply of any supplements you want to use and prepare your meals ahead of time. Hope this helps and gives you some ideas of how you can optimise your nutrition for your next Open workout. Good luck for 18.2 x
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Health Coach
Meet Coach Paige

8 Aug 2018

Today we want to introduce you to another one of our amazing coaches. Meet Paige!   What made you want to join The Method Now team? I wanted to help people. Being a Method Coach allows me to share my knowledge and and experience with others to help them achieve their goals – it’s so rewarding.   Occupation? Method Now Coach and CrossFit coach.   How do you fitness? CrossFit! All the way.   I also love being active outside as much as possible. CrossFit outside = WINNING.   Tell us about your athletic or training background? Nothing amazing! I have always been active, played team sports as a teenager, later got into endurance sports – running and triathlons and have always loved yoga. It wasn’t until I found CrossFit that I really starting training properly. I’m not competitive but I love training everyday to improve my own skills, strength and fitness.   What are the staples in your diet? Like many I lead a very busy life, between being a mum, my work with The Method helping my partner run his CrossFit gym I do A LOT of running around so I need to be organised with my food and tend to keep it pretty simple. That DOESN’T mean boring though. Staples in my house are: oats, berries, peanut butter, CoYo, roasted sweet potato, barramundi, Kale, Kombucha. Coffee staple – long black all the way    If you can make it fit what is your favourite treat? This changes all the time – a big fan of paleo treats such as the peanut butter cups we posted about a while ago! I usually have a stash of Halo Top Ice Cream at home. My fav treat during these warmer months has been CoYo with honey and frozen blueberries – tastes a lot naughtier than it is!   What is your life motto? Go for it! No matter how it ends it was an experience. Don’t be afraid to make mistakes.   What are your future goals? Continue to develop as a coach so I am able to help as many people as possible.   What is your favourite thing about being a Method coach? The people. My clients, the other coaches, the whole community. They make me so proud to be part of the team and give me another thing to smile about and be grateful everyday. Helping people to find that food is fuel and that it is not an enemy by showing them you really can eat what you want without feeling guilt!   Where is your favourite place to travel? I just love being outdoors – beach, mountains, countryside… anywhere where I can have fun being active outside in the sun. My last trip was to The Snowy Mountains in January for some hiking and mountain bike riding – can’t wait to go back.   Biggest tip for new clients? Enjoy the journey – know there will be ups and downs but you will have support every step of the way. Change doesn’t happen overnight, so be patient with the process and be forgiving with yourself. Be inspired by others results and transformations but don’t compare yourself to them.
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Health Food
Food for thoughts… healthy eating for your mind, body and soul

15 Jan 2019

“Your health is what you make of it. Everything you do and think either adds to the vitality, energy and spirit you possess or takes away from it.” Ann Wigmore Eating healthy whole foods and leading a lifestyle to match has a myriad of benefits such as looking good, performing better and having more energy but have you ever considered the benefits of healthy eating for your mental wellbeing. The food we eat is linked to our mood, emotions, and behavior and affects how we think and feel. Here are eight ways to nutritionally boost your mood and optimise your foods to look after your mind while you nourish your body. Eat healthy fats – especially ones rich in omega-3 fatty acids play an important role in how the brain functions and reducing neuro-inflammation which is associated with depression. Sources of omega-3 fats include seeds, walnuts, and oysters, although the highest amounts exist in oily fish such as salmon, sardines, and mackerel. Eat foods which contain tryptophan. Tryptophan is an amino acid (the building blocks of proteins) and is required to produce serotonin. Serotonin is thought to stabilise moods, and reduced levels have been found in people with depression. Foods that naturally support tryptophan levels include seeds, nuts, cheese, oats, and meats. Vitamin D does more than just is vital in activating the conversion of tryptophan to serotonin. Few foods are rich in vitamin D, with oily fish topping the list, but the best source is sunshine. B vitamins, including folate (B9), play an important role in producing chemicals in the brain that regulate mood. The best way to ensure adequate B vitamins is to consume a healthy, varied diet. B12 can be tricky for those on plant pased diets, if this is you soy products and nutritional yeast are good sources. Cut back on the sugar! When we over consume sugar, it’s poorly digested and passes into the colon. There it fuels the growth of “bad” bacteria, which can wreak havoc on your health, promoting inflammation and disrupting the healthy ecology of your gut microbiome. The majority of serotonin is made in your gut, which is influenced by the health of your gutbiome. Choose complex carbs. Complex carbohydrates are more slowly digested and offer a gradual release of energy into the blood stream. They also support the body’s natural detox systems and promote the activity of desirable gut bacteria. Try adding more root vegetables, legumes, and buckwheat to your diet. Fermented foods. Cultured and fermented foods promote a healthy gut, which can lead to a more positive mood. Food choices include yogurt, kefir, fermented vegetables, sauerkraut, pickles, and kimchee. Drink water! It’s essential for the trillions of tiny chemical reactions that energize us throughout the day and stabilize our mood. Dehydration can cause fatigue and irritability, and drinking water is the best way to stay hydrated.
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A Day of Macros with Coach Kate

15 Jan 2019

A day of macros with Coach Kate🤙🏼⁣⁣⁣ ⁣⁣⁣ • Breakfast - Loaded oats with ground flaxseed, chia seeds, dried fig, pumpkin seeds and raspberry jam.⁣⁣⁣ ⁣⁣⁣ • Almond milk flat white.⁣⁣⁣ ⁣⁣⁣ • Mid Morning - Two egg + two egg white omelette with zucchini, onion & spinach.⁣⁣⁣ ⁣⁣⁣ • Pre Workout - caramel plant protein with wild rice… protein rice pudding (new favourite).⁣⁣⁣ ⁣⁣⁣ • Post Workout - super quick banana in a wrap.⁣⁣⁣ ⁣⁣⁣ • Dinner - poached chicken, stir fry veggies with wild rice.⁣⁣⁣ ⁣⁣⁣ What is not pictured is my second dinner of 3 vegetarian soft tacos with guacamole and half a tub of caramel macchiato halo top ice cream!!⁣⁣⁣ ⁣⁣⁣ This brings me to 2284 calories.⁣⁣⁣ ✖️Protein 141g⁣⁣⁣ ✖️Carbs 286g⁣⁣⁣ ✖️Fats 64g⁣⁣⁣ ⚖️ Roughly a 50/25/25 split.⁣⁣⁣ This also gets me 42g fibre 🌾 ⁣⁣⁣ ⁣⁣⁣
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General The method
The Method App is almost here!

18 Dec 2018

The Method app is now available on iPhone worldwide and also available to other devices on my website as a webapp!! I created this for all my girls as a way to really bring the community together in a new, cheaper way, while experiencing macrotracking + soooooo much more!! I am SOOOOO excited. I see so many issues women's have on their lifestyle journey and I have listened! - Apple users can download on the App Store, search "The Method" - Android and web users can use the web version on my website! (For now) I just want to say how much I love and appreciate all the support you have given me! I mean it when I say "This is the best community in the world!". All I want to do is help you live your healthy lifestyle better, cheaper and in a far more enjoyable way! I hope you enjoy it as much as I do! Click the link in my bio to download it !!! #themethod ! Can't wait to see ALL your new progress photos pop up on my newsfeed! And there's so much more coming!
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Health Fitness Coach
Meet Coach Simone

8 Aug 2018

Introducing Simone , one of the amazing coaches here at The Method.   What made you want to join The Method Now team? The Method is about teaching people how to create healthy and sustainable lifestyles. So often I see over popularised programs that treat clients like cash cows. The Method is personal and a positive community where coaches and members can learn and grow together. Who wouldn’t want to be a part of that?!   Occupation? Method Now Coach, Crossfit coach at Mode Fitness, personal trainer.   How do you fitness? Train full time for CrossFit. Also laugh, a lot.   Tell us about your athletic or training background? I played rep soccer in Australia until 18, then moved to the United States to play college soccer. First introduced to weightlifting and Olympic lifting in 2015.   What are the staples in your diet? Sweet potato and rice noodles! So good and lean red mince.   If you can make it fit what is your favourite treat? I can always find a way to fit halo top in!   What is your life motto? The mind is everything. What you think, you become.   What are your future goals? To make it back to regionals in 2018 and hopefully compete at the CrossFit Games.   What is your favourite thing about being a Method coach? The community! Everyone is so kind and helpful, sharing ideas, killer recipes and their stories. The Method members are wicked.   Where is your favourite place to travel? So many places! But anywhere near the beach. I LOVE the ocean.   Biggest tip for new clients? Biggest tip is to be kind to yourself and trust the process. This is about building sustainable lifestyle choices. Change doesn’t happen over night and progress it is not linear. The best things take the most time!
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Fitness Coach Health
Meet Coach Gemma

8 Aug 2018

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General The method
The Method App is almost here!

19 Dec 2018

The Method app is now available on iPhone worldwide and also available to other devices on my website as a webapp!! I created this for all my girls as a way to really bring the community together in a new, cheaper way, while experiencing macrotracking + soooooo much more!! I am SOOOOO excited. I see so many issues women's have on their lifestyle journey and I have listened! - Apple users can download on the App Store, search "The Method" - Android and web users can use the web version on my website! (For now) I just want to say how much I love and appreciate all the support you have given me! I mean it when I say "This is the best community in the world!". All I want to do is help you live your healthy lifestyle better, cheaper and in a far more enjoyable way! I hope you enjoy it as much as I do! Click the link in my bio to download it !!! #themethod ! Can't wait to see ALL your new progress photos pop up on my newsfeed! And there's so much more coming!
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Macros Food Recipes
Turkey Burgers With a Twist!

15 Jan 2019

⁣You’ll definitely want to save this sweet potato burger recipe! ✴️ They’re packed with flavour, didn’t take long at all to make and they’re sure to be a hit with anyone. These burgs are gluten & dairy free - but feel free to choose any toppings you’d like 🥑🧀🧂 With simple ingredients that are affordable you are in for a real treat. Perfect ratios for hitting your macros 📊⁣⁣ ⁣ Here are also some hidden benefits...⁣ ⁣ ✅ Lean Ground Turkey > Beef Mince - Helps lower your total fat intake for the day by using a lean meat source packed with more grams protein per 100g.⁣⁣ ⁣ ✅ Sweet Potato > Burger Buns - It’s a not brainer as it adds to your fiber content for the day plus it won’t boost your blood sugar too quickly = steady energy.   Ingredients - 500g Turkey Mince - 1/3 cup spinach - 1/2 diced capsicum - 1tsp cumin - 1/4 cup cilantro - 1/2tsp chilli flakes - 1tsp chilli powder - 1/2 tsp garlic powder - 800g sweet potato rounds *100g per round roughly.   Method   Heat oven to 200C   Slice sweet potato into thick rounds and place on baking paper. Spray lightly with oil and cook in oven for 30-35 minutes.    Combine rest of ingredients in large bowl and mix together to form patties.   Heat oil in pan on medium, then place burger patties in pan and let cook for 5-8 minutes either side. Cover pan with lid to speed up cooking time.   Form burgers with sweet potato rounds, mixed greens, avocado and condiments.    Macros. (for patties and sweet potato bun) Serves 4. Per serve, Calories 315, Protein 27g, Carbs 41g, Fats 5g.  
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