Nutrition and Goal Setting Seminar Recap

Nutrition and Goal Setting Seminar Recap

CFPC Nutrition and Goal Setting Seminar 2019

Most Common diets in CrossFit:

  • Paleo
  • Zone
  • Keto/IMF

Why Dieting does not work:

  • Disruption of homeostasis
  • Weight loss/ Muscle Gain/ Performance is a result of proper functioning hormones
  • Long term results come from steady/ consistent changes

Functional Nutrition Is:

  • Scientific
  • Practical
  • Mimics real life eating
  • Measurable
  • Personalized
  • Habit Based

Nutritional Priorities (Hierarchy)

  • Calories – most important
  • Macros
  • Quality
  • Micros
  • Supplements

Bio Markers

  • Sleep Quality
  • Resting Heart rate
  • Mood
  • Hunger
  • Recovery
  • Sex Drive
  • Energy/ NEAT (non exercises activity thermogenesis)

Lifestyle Modifications

  • Prioritize Sleep
  • Stress Management
  • Meal plan/ meal prep
  • Balance

How to Hack your Metabolism

Metabolism = how your body reacts; it is every changing.

Factors that affect Metabolism:

Stress, sleep, menstrual cycle, pregnancy, menopause, andropause, under eating, over eating, exercise

Most Important Markers for Metabolism (HEC)

  • Hunger
  • Energy
  • Craving

How does our Metabolism react to dieting?

  • It fights
  • Metabolic compensation

4 Scenarios:

Eating More, Exercise Less

Eat Less, Exercise More

Eat More, Exercise More

Eat Less, Exercise Less

Exercise – EMEM, ELEL are the best scenarios – Most Balancing

What do you need for Weight Loss?

  • Deficit
  • Hormonal Balance

All Scenarios EXCEPT for EMEL can create a deficit.

ELEM can show results but throws off hormones and does not work long term.

Dieting indeffinitely cannot work – 95% of people gain weight back. (Biggest Loser)


Motivation/RPE – Scale

The story that you are telling yourself

  • The motivation for these goals needs to be high
  • Set goals in writing
  • Make an action plan
  • Stick with it

2019 Goal Setting Sheet – Please fill out and return to your coach if you would like! We are always here to assist you with your goals.

Name & Date

What is something you are most proud of from 2018?

What is something you would like to let go of from 2018?

What is something you will work on for 2019?

How will you implement this? (Key words or actions.)

What are my goals?

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