Nutrition

Introduction

First of all, welcome:) You’re reading this because you either a) just joined the gym, b) are sick of constantly dieting and finally want something that WORKS, or c) are ready to learn how to optimally fuel your body!

Now the basics of nutrition can seem pretty simple – CrossFit headquarters prescribes the nutrition philosophy: “eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.” Seems pretty straightforward, right? Well… it’s the application of these principles that can lead us to feelings of frustration. How are we supposed to limit ourselves to this prescription when friends and family eat Cheetos and drink on the weekends? Or there’s also the question – why should we limit ourselves when there’s so many easier and maybe tastier options out there? I’m here to tell you that we do not NEED to eliminate any foods from our lives to see changes in our health. We can see results while still enjoying some of the foods we love!

As humans we get energy from the food we eat. Our bodies digest and absorb the nutrients within food for use as energy, building the body’s components, and storage for later use. This energy derived from nutrients is then expended to keep our bodies running at baseline while also supplying energy for any additional movement. Our bodies constantly balance this intake of energy from food with the expenditure of energy through movement and life functions. One of the fundamental laws of thermodynamics dictates that if we take in more energy than we use, we gain weight (eating in a surplus); if we take in less energy than we use, we lose weight (eating in a deficit); and if the energy we take in is equal to the energy we use, our weight stays the same (eating at maintenance). This law stays true regardless of whether we eat paleo, keto, gluten-free, dairy free, etc.

Now there are a couple of different methods that can help determine the intake level we need to eat in a caloric deficit or surplus. First, we can learn what this intake looks like by tuning into our own bodies! Eating to 80% full puts us in a caloric deficit, eating to 100% full puts us at maintenance, and eating to 105% full puts us in a caloric surplus. In order to learn what this feels like, we need to eat slowly and mindfully to become aware of what it feels like to be 100% full, then adjust based on our goals.

We can get really specific by weighing and measuring our food and following specific macronutrient splits. Macronutrients are the building blocks of foods – our carbs, fats, and proteins. Each macronutrient has a different function and provides our body with different benefits. Specific macronutrient splits are by no means necessary in order to eat in a surplus or a deficit, but they can be helpful for higher level athletes or those looking for very specific body composition changes.

We can find some middle ground between the first and second method by using the hand measurement system. This brings in the specificity of macros with the sustainability of listening to our hunger cues. By using our hands to measure the proportion of carbs, fats, and proteins we consume at each meal we can fine-tune our intake without having to weigh, measure, and track our food.

Incorporation

We can know everything there is to know about nutrition, but if we have trouble implementing proper nutrition habits this knowledge is not going to do us much good. SO how do we put all this knowledge into practice?

Start small! Just take things one step at a time. Maybe start with including whole, unprocessed foods at most meals to incorporate essential vitamins and minerals. Then focus on whether you plan to eat at a deficit or at a surplus – remember we eat in a deficit to lose weight and we eat in a surplus to put on weight. We can then take steps to become more in tune with our hunger signals to implement the caloric deficit or surplus.

I understand that this can STILL be overwhelming on your own! And that’s where I come in:) Hi! I’m Sarah (aka Coach Sarah) and I’m a Precision Nutrition L1 certified nutrition coach. I can help guide you through all of these steps while fine-tuning these stages specifically to YOU. I am a source of support along with an educational resource to find which specific nutrition approaches fit your lifestyle to set you up for success for the rest of your life! Check out the coaching options below to determine what you individually need and how I can support you!

Coaching options
*CrossFit Southie Members Receive 20% off each of the below options

Initial Consult with weekly check-ins ($125/mo)

This option begins with an initial hour long consult to determine where you currently are and where you want to be. We will then determine next steps together to ensure we are making steps towards sustainable change that you feel comfortable implementing in your own life. Every week you will fill in an online check-in for me to review and comment on to ensure we’re tracking successfully towards your goals! You also get access to me via email for any questions, comments, or concerns throughout this process and the option for weekly 15-minute phone calls or in-person discussions to go over any strategies, concerns or problems in depth.

To pursue this option please fill out this linked intake form so we can make the most of our time together!

One-time consult ($75)

With this option, you receive a one-time consultation to discuss where you currently stand with nutrition and any specific goals you have. From there I’ll develop an in-depth nutritional plan/ strategy for you to implement on your own. This plan will include detailed steps, helpful hints, and clear timelines to manageably take control of your own nutrition.

To pursue this option please fill out this linked intake form so we can make the most of our time together!

Individual Macro Split ($45)

This option is for those who already have experience with nutrition and understand the underlying principles. With this one-time service you will receive an individualized macro split based on your nutrition goals along with a guide outlining how to make any necessary tweaks or changes. This option works best for those who independently want to work on their nutrition and have some experience with macros.

Macro Adjustment ($30)

This option is for those who already received an initial individualized macro-split, but want to adjust their numbers based on goal changes or for those having trouble implementing their current numbers.

 

If interested in any of the above options or have any questions, comments or concerns please email us at [email protected]!