So you hear about these three little things called “macros” by surfing the web, social media, or even from someone in your social circle. Macronutrients aka macros are proteins, carbohydrates, and fats- these are the three main sources of calories consumed. Let’s start with a bit of information about each macro.
Proteins are typically things like meat but also come from a variety of other sources. Proteins provide our body’s structure & components of enzymes, regulate body function & immune system health, and aids in hormone regulation. Calories from protein should comprise about 30% of our daily calorie intake.
Carbohydrates vary depending on the source, but these are things like fruit, sugar, vegetables, and much more. Carbohydrates aka Carbs are our body’s main source of fuel. Carbs keep protein from being used as energy and aids in the oxidation (breakdown) of fat. Calories from carbohydrates should comprise no more than 40% of our daily calorie intake
Fats come from plant and animal-based sources. Fats are a component of our membranes, aids in the absorption of fat-soluble vitamins and is used as a source of energy. Calories from fat should comprise about 30% of our daily calorie intake.
Now that you know a bit more about them - should you be counting them and what does that mean? Macro counting is calorie counting, but with more specific targets to stay within a certain range of each macro. These numbers are determined in various ways but the main idea behind them is calories in vs calories out. In order to lose weight, you need to expend more energy than you consume.
Let’s move on to the most important question--should you be counting macros? For most people, logging food and counting macros will provide them with the guidance they need to meet their long term goals, but it isn’t always the best solution for everyone. Here are a few things to consider:
Does it fit in your current lifestyle?
Do you want to weigh and measure the foods in order to log them?
Do you need the added level of accountability?
Can you consistently log everything you consume every single day?
If logging your food doesn’t seem like the right fit for you, then it probably isn’t. Here are a few things we look for in clients before asking them to log food:
- Consistently eating vegetables
- Eating every 3-4 hours
- Has a good daily routine and can easily add this task (as far as time in concerned)
- Is cooking and preparing at least 50-60% of their meals at home.
Do a quick self-analysis by answering these questions to determine whether or not you think macro counting is ideal for you.
Not sure or want to get more help? Just book a free intro and let one of our experienced nutrition coaches guide you to the right answer for you and your goals!
The CrossFit Lah Team
PARTNER EMOM x 30 MINUTES
MIN 1 - :50 Up-Down Over Bar
MIN 2 - :50 Barbell Front Rack Hold
MIN 3 - :50 Front Rack Lunges (155/105)|(115/75)
Each Partner completes one minute of the movement, alternating movements each round.
5 SETS ON A 12:00 CLOCK...
3/3 DB Turkish Get-Ups*
*Perform 3 reps in a row on one-side then 3 reps in a row on the opposite side. Execute perfect reps. Rest as needed b/t sets.
400m Single DB Suitcase Carry (50/35)|(35/20)
20 Single DB Burpees
60 Weighted Step-Ups (24/20)*
20 Single DB Burpees
400m Single DB Suitcase Carry
*DB can be held any way for the Step-Ups.
Establish a Moderately Heavy Set of the Complex
1 Snatch Deadlift
1 Hang Power Snatch
1 Power Snatch
AMRAP x 12 MINUTES
50 Double Unders
7 Power Snatches (115/75)|(75/55)
50 Double Unders
7 Push Press
1 High Hang Power Clean
2 Hang Power Clean
3 Front Squat
*Start Light and build to Moderately Heavy (Not Today's 1RM)
3 ROUNDS FOR TIME
15 Hang Squat Cleans (95/65)
Practice Handstand Walk, Wall Walk Skill or Handstand Hold
AMRAP x 15 MINUTES
25/20 Cal Row
20 Alt. DB Snatch (50/35)|(35/20)
15 Handstand Push-ups
Growing up, there were many things that our Moms would say that we as kids would just roll our eyes at. Turns out, many of the things our Moms would say are actually things that have been proven to improve your health and wellbeing.
Let's explore some of the Top 3 Mom sayings:
“You need to eat your veggies!”
As kids, many of us turned our noses up at vegetables. In fact, our moms had our best interest at heart when asking us to eat those vegetables. Eating a diet rich in vegetables may reduce the risk for many adverse health conditions like stroke, cancer, heart disease, and type 2 diabetes. When we follow the plate method, eating a ½ plate of vegetables with our meals, this gives us not only a lot of vitamins and minerals that lead to less risk of disease, but this provides us with a larger volume of food without a lot of calories, helping us to deal with hunger while losing weight and body fat if that is a goal.
“Turn off the TV, go outside, and play with your friends!”
This Mom quote carries a lot of weight. Let’s start by turning off the TV. Today, this also means turning off anything with a screen - phones, computers, tablets, along with the TV. As kids and adults, less screen time can lead to less time sitting and more physical activity, leading to improved body composition, as well as better sleep, better work or school performance, and improved interactions with people at work or school. Going outside not only encourages more activity and less sitting but also more exposure to natural light. Many people report improved mood by being exposed to more natural sunlight. Lastly, by participating in physical activity with your friends, you are engaging in a positive social network that encourages healthy behaviors. Surrounding yourself with people that share similar goals can definitely help you to continue engaging in healthy behaviors and improve overall well being for the long term.
"Turn off the light and go to bed!"
Our Moms weren’t just trying to be mean on this one either. Committing to a good sleep hygiene routine of turning off the lights, avoiding screen time before bed, and devoting at least 6-8 hours of sleep per night can improve our sleep quality. When we improve our sleep, we have improved energy, better mood, and have improved recovery from exercise. When we sleep better, we often make better nutrition choices because sleep regulates our hormones. With improved sleep, we balance our hormones that regulate our appetite, hunger, and stress: ghrelin, leptin, and cortisol. When these are in balance, we are less apt to make unhealthy nutrition choices and we often have improved body composition.
Many of us as adults are looking for someone to say these things to us and hold us accountable for engaging in healthy habits. This is the role of a nutrition coach. A nutrition coach can set individualized action steps for us like working on incorporating more veggies in our diet, incorporating more activity when we aren’t at the gym, and getting better sleep, and hold us accountable to engaging in these habits long term, with a goal to help us become the healthiest version of ourselves.
If you are looking for an accountability partner, book your free intro with the nutrition coach using this link below.
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
40 Kettlebell Swings (24/16 kg)
30 Wall Ball Shots (20/14 lbs)
20 Overhead Squats (95/65 lbs)
10 Strict Pull-Ups
Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 overhead squats, Partner A does 10 strict pull-ups, then Partner B does 50 double-unders…and so on.
30 Curtis P (105/75#)
Rest until relatively recovered, and then…
Three sets of:
Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Hip Thrusts x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds