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3 Nutrition Strategies for Holiday Weekends

Here are three strategies to help you manage holiday weekends from a nutrition and recovery standpoint!

1: The bookend strategy

This is what I would recommend for most people. This strategy says that you’ll have events where nutrition and recovery are going to get a little off track–and that’s ok! Instead of trying to mitigate or doing anything different during those events, it’s about having a great plan for the days/hours immediately before and after the event. 1 day of having fun with our friends and loved ones is often just what the doctor ordered–however the 24 hours before and after are often just as bad if not worse. Come up with a plan for what you’re going to eat, how much water you’re going to drink, and how you’re going to optimize sleep the day before and after–and often times you’ll cut out a lot of lingering bad feelings (and hangovers!). 

2: The timing strategy. This is more applicable for when you have one big meal or party to go to, and want to maximize the rest of the day. It boils down to three points:

  1. In the hours leading up to the event, eat and drink only lean protein, plants, and water. This will help you be hydrated and healthy headed into the event. 
  2. Since a lot of holiday events are during the day, stop drinking 2 hours before you go to bed. This will help with your recovery, as most of the sleep impacts of alcohol are mitigated by having it out of your system by the time you hit deep sleep. 
  3. Have your last meal right before heading out the door–so you’re less hungry once you see the giant table of chips and dip. 


The “some good with the bad” strategy: This is for those of you who don’t like the way you feel when you over indulge, and want to try and resist some of those temptations while having a good time. This comes down to 2 main points: 

  1. Have a drink near the beginning when almost everyone else has a drink/toasts are going on/etc. Then switch to water for 2-3 cups before drinking again. 
  2. Choose 1-2 delicious treats that you really want–but otherwise prioritize healthy proteins, veggies, fruit, and real food. 

Above all–remember that one day does not a diet or workout routine break. It’s the weeks of remaining off the wagon that will really impact your nutrition and recovery. 

Have fun! 

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Workout 9.3.21

Lift
S2O
2×20 @ 50%
Workout
15-10-5
Burpee pullup
Calorie bike (gentlemen do 21-14-7)
Dumbbell box stepovers 2×35/25 to 20/16

Rx+ 2×50/35
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Workout 9.2.21

Workout

32:00 EMOM
Min 1: 8 back squats 135/95
Min 2: 2 rope climbs
Min 3: 150 run
Min 4: :30 plank

Rx+ legless

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Workout 9.1.21

Lift
DL 2×20@50%
Any grip/TAG allowed
Workout
For time:

800m run
30 Power snatch @60%
1100/1k row
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Workout 8.31.21

Lift
12:00 to find a quick heavy split jerk from the rack
Workout
5-1 wall walk
10m front rack walking lunge 95/65

Rx+ 5m front rack, 5m overhead. 
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Workout 8.30.21

Lift
Front Squat 
2×15 at 50%
Workout
5 rounds for time
6 thrusters 95/65
8 toes to bar
60 double unders

Rx+ 115/75
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Workout 8.28.21

Lift
Push Press 
5 × 70 
3 × 80 
1 at 85%
1+ × 90
1 bonus between 92.5-95%

Strict knees to elbows x max set

25m waiter’s carry/side
Workout
3 Rounds for time:
500/450m row
400m run
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Workout 8.27.21

Workout

Happy Birthday Brian! 

For time with a 30:00 cap
50 pushups 
50 cal row
38 thrusters 75/55
50 pullups
50 situps
38 back squats 75/55

No one goes up. Just go faster.

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Workout 8.26.21

Life
Athlete’s choice power or squat
Every 2:00 for 7 rounds
1 snatch+1 snatch balance 
all sets between 85-90%
Workout
5 sets of: 
6 double overhead lunges
4 nordic hamstring curls
10 ghds
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Workout 8.25.21

Workout
Front Squat 
5 × 70 
3 × 80 
1 at 85%
1+ × 90
1 bonus between 92.5-95%

Suitcase dumbbell deadlifts 4×6/side
Workout
10-1
Box Jump Over 24/20

1 rope climb after each round (including the end)

Rx+ first 5 rounds legless