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Nutrition

health

70% of results are from diet

Diet is crucial to the ultimate success of any weight loss program or strength training regime. For a competitive athlete it’s the difference between winning or losing a competition. For someone working on lifestyle change it’s losing the right weight the right way, becoming stronger, or being off medication. Unfortunately in this world it has to be fast and taste good. We, as a society, eat more and move less!! The technology, family and job demands we face make it very difficult to create a healthy environment.

Our goal at CrossFit Rectify is to teach you ways to develop good eating habits but still enjoy the foods you love. We enjoy craft beers!! So getting a 6 pack of abdominal muscles is probably not going to happen.

If you can develop a discipline / rewards system you will be one step closer.

 

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Basic Nutrition Rules

AVOID WHITE CARBS (WHEAT TOO IF YOU CAN)

Chemicals used to bleach flour combines with residual protein to form alloxan. This is used in research to induce diabetes. Even some wheat are chemically induced and turned back brown in color. Also there is little glycemic index difference between the 2.

EAT THE SAME FEW MEALS OVER AND OVER

This helps with adjusting your diet. Mix and match from the following list

PROTEIN

  • Egg whites (2-3 whole eggs or 2-5 organic eggs)
  • Chicken Breast
  • Beef (preferably grass-fed)
  • Fish
  • Pork

LEGUMES  

  • Lentils
  • Soy Beans
  • Red Beans
  • Pinto Beans
  • Black Beans                                                             

VEGATABLES                                                             

  • Spinach
  • Mixed Vegetables
  • Asparagus
  • Peas
  • Broccoli
  • Green Beans

FATS

  • Avocado
  • Mixed nuts
  • Good cooking oils

DON’T DRINK YOUR CALORIES

Drink Water, unsweetened tea, and black coffee. Water is the big one. You want to avoid sugar and artificially sweetened drinks or at least limit it to 1 – 16 oz. per day.

TRY TO LIMIT FRUIT INTAKE

Just remember fruit is sugar which converts to glycerol phosphate which converts to triglycerides which goes in fat storages. Now if the body needs fuel for energy it will convert into energy or be stored as glycogen for later use. Most people consume so much Carbohydrates that the body just gets into the habit of converting it to fat right away. Think of this as rebooting your metabolism for the better.

TAKE ONE DAY OFF PER WEEK

This is what makes strict eating all worth it. I make an event out of my cheat day. It normally starts at noon and ends at midnight. Saturday is a good day. I like to throw in a good WOD early morning before the feast begins.

Information by
“Ferriss, T (2010). 4 Hour Body. New York: Crown Archetype”

Real Food 8 Week Challenge

All our athletes can get measurements, ask questions anytime. For the added RMR testing and online coaching there is a charge of $100

Start by getting your starting:
  • Weight
  • Body fat %
  • Blood pressure
  • Pulse
  • Oxygen saturation
  • Circumference measurements
  • Resting metabolic rate testing
How the program works:
  • Each week you monitor your weight and energy levels (Include food intake too, the more info we have the more we can assess)
  • Report your information thru your Food Journal on Wodify and Coach Joseph will provide feedback / tips
  • Midway thru you meet with coach for W, BF%, and CM
  • End of 8 weeks we do complete assessment and go over results.

Schedule a Nutrition Assessment

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