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Ep. 5 How to Crush the Crossfit Open (1)

Published on February 21, 2019 in How to Fuel in the Crossfit OpenFull resolution (800 × 800)
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    Barefoot Health
    steve@barefoothealth.me
    0490 427 856
    43 - 49 Buckhurst St. 3205, 
    South Melbourne, VIC, Australia.

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    Instagram post 2199785729696159926_261628465 Why are you eating? This is a key question for someone focussing on their training and nutrition, as the answer should align with their overall goals with health and performance Despite what many may preach, health and performance are on different ends of the spectrum... often a high performing athlete will be sick, inflamed and burnt out. Abs do not equate to health Still, many of us copy what top athletes are doing with their training and nutrition, without second guessing how that fits with our lifestyle and goals... And while there's nothing wrong with either end of the spectrum, and we can certainly migrate between the two at different times, we must first ask these important questions and be aware of what our intent is With so much confusion around nutrition, the answers and protocols are quite simple once we work out why we're doing it If you know your intent and need help taking that next step forward, then feel free to reach out #barefoothealth #buildingbetterhumans #crossfitnutrition #fitnessnutrition #eattoperform #fitlabmelbourne #fdn #healthcoach #functionaldiagnosticnutrition #healthyliving #iifym #flexibledieting #paleodiet #primaldiet #personalisednutrition #functionalmedicine #functionalfitness #melbournefitness #melbournehealthcoach #melbournepersonaltrainer
    Instagram post 2195523137133678088_261628465 At the core of every rehab program should be building resilience and testing capacity to ultimately make the person stronger Sam came to me after knee surgery, and had been given a very mundane and clinical rehab program that he didn't feel was working After doing a full movement assessment to see the resilience of the knee AND surrounding joints, we put together a program that would focus on building the whole while constantly testing the injured spot. This looked like a lot of core work, single legged work, barefoot stability work, all the while eating an anti inflammatory diet that would facilitate recovery (more important than people think) Fast forward to today and Sam is building confidence by adding resistance and not shying away from any movement - shown here by loading 40kg to the injured joint This sort of attitude is critical with rehab, as we look to not only return to function, but build a stronger body at the same time #rehab #barefoothealth #buildingbetterhumans #kneerehab #walkinglunges #melbournefitness #melbournehealthcoach #melbournept #fitlab #fdn #functionaldiagnosticnutrition #fms #antifragile #fitness #antiinflammatorydiet #lunges #kettlebelltraining
    Instagram post 2192067799269093160_261628465 Are you adapting or surviving? Adapting sees us moving from green to yellow as our body adapts to the stress imposed from our demands This model is a take of General Adaptation Syndrome, first noted by Hans Selye - “the father of stress” research, and taught in my studies with Functional Diagnostic Nutrition. While Selye was interested in how we respond to acute and chronic trauma, this model has a good carry over to how we train and recover in the gym The ability for adaptation to take place depends on sleep, nutrition, and lifestyle as well as your genetic potential - everyone handles stress differently Problems occur when we don’t give ourselves enough space to rest, recover and adapt from the stressor, and go into the gym and smash it again. Or go from the gym to our stressful job, to 6 hours of sleep This is where the body goes into a catabolic state (as opposed to anabolic in the yellow), and instead of growing new cells it’s breaking them down in order to survive How do you know which state you’re in? There are fancy ways like HRV and Whoop, but there are more intuitive (and free) ways like the C02 tolerance breath test, motor control tests, grip strength or even just examining your mood and asking yourself how much you really want to move today. Dopamine is strongly connected with mood AND movement Now, this is a stark difference between the no - pain - no - gain mantra that so many gym goers live by, but I’d argue that in a world of increasing stimulation, we should be mindful of what we’re taking on if we’re to properly adapt and thrive #barefoothealth #buildingbetterhumans #generaladaptationsyndrome #hansselye #crossfit #stressmanagement #fdn #functionaldiagnosticnutrition @fdntraining #adrenalfatigue #hpaaxisdysfunction #trainrecoverthrive #fitlabmelbourne #functionalmedicine #healthcoaching #healthyliving #trainsmart #crossfithealth #fitforlife #stressresearch #strengthandconditoning #melbournehealth #melbournenutrition #melbournefitness
    Instagram post 2182290040594455093_261628465 The 3 pillars of health and performance are fitness, nutrition and lifestyle So often we focus on one but forget about the whole Thank you @portmelbcricketclub for having myself and @ora_recovery down to talk about how we have balance across the pillars and find performance and longevity in the sport It's great to see sports clubs going beyond for their players and thinking about developing the person, not just the player #barefoothealth #buildingbetterhumans #fdn #functionaldiagnosticnutrition #performancenutrition #orarecovery #trainrecoverthrive #healthcoaching #melbournehealth #melbournefitness
    Instagram post 2180149349697375506_261628465 It took an outrageous documentary to get me writing again, for that I have to thank The Game Changers If you've seen this documentary, then please have a read via my bio All discussions are welcome #thegamechangers #plantbased #plantbaseddiet #vegandiet #barefoothealth #buildingbetterhumans #performancenutrition #crossfitnutrition #nutritionarticles #thegamechangersmovie #nutritionscience #evidencebasednutrition
    Instagram post 2174476563997835064_261628465 Want to get better bodyweight movements? Remote coaching client, Ade, has tweaked her macros to include more protein and fuelling better for workouts. We've also shifted the big rocks like circadian rhythm and intelligent training The result, a stronger and leaner human, with greater capacity for gymnastics movements Want to improve your bodyweight training? Get in touch and book a free call via my bio. #barefoothealth #buildingbetterhumans #Repost @adechong (@get_repost) ・・・ One month later and I’ve learned heaps about nutrition (shoutout to @barefoothealth), how to eat better and how my body burns energy. I’ve ditched about 1% of my body fat but I’m feeling stronger. . Today I tried working out on an empty stomach and I hit a new record at 55kg on a squat clean after being stuck at 47.5kg for a long time 🙌🏼 . In the past month I’ve also gone from 0 to 5 strict unbroken pull-ups and from 5 up to 13 kipping pull-ups. Proud achievement. Still need to get better at technique but progress is progress! . Also thanks for all the coaching tips @bogdankpt 😄 #crossfit #girlswholift
    Instagram post 2171232226459663425_261628465 Instead of enjoying my holiday in Bali, I watched "Game Changes" and am currently tearing into a blog post! Stay tuned! #barefoothealth #nutritioncoach #nutrition101 #gamechanges #plantbased #fdn #functionaldiagnosticnutrition #functionalmedicine #paleodiet #crossfitnutrition
    Instagram post 2168802962221168407_261628465 Found a great movement space... Took some of the yoga stuff I've been practicing over here then brought my some of my own thing to the party - the wall was definitely designed with handstand push-ups in mind... 10 min flow: Hip, ankle, spine and shoulder Then - 10 8 6 4 2 HSPU Pistols x 2 Then Swim #barefoothealth #bali #balitraining #sanur #bodyweightraining #yinyang #yoga #yogabali #minimalisttraining #morningflow