Welcome to Day 3
Training is more than just what happens in the Gym.

Good on you for sticking at it! Only 2 more videos to go! At CrossFIt U, We work towards creating sustainable change in our members, not sensational change! We’ve all seen the crazy online promises – 6 Weeks to a 6 Pack, Lose 9 KGs in 6 weeks. The truth is, while some people may be able to get these results, they are not sustainable for the long run, and more often than not, most people will revert their regular lifestyle and bodies.

We dont’ provide cookie cutter diet plans at CrossFit U – rather we we want to help our members create healthy habits that they can use for the rest of their lives. Training at CrossFit U isn’t just about what happens in the gym, we care about what happens out side the gym!

I want to talk to you about a simple Nutrition tip, that made a huge difference in my life. Do you find that your energy levels fluctuate throughout the day, and you need something sweet to keep you awake? You know the 10am Slump! This little tip will make a huge change to you energy levels and It’s so simple, and you can start immediately.

Have a Protein Rich Breakfast within One Hour of Waking Up. . We’ve included some options in todays notes but try to go for something that is high in protein, and low Gi .

Conventional wisdom has taught us that Cereal is the breakfast food of choice, the problem is when we have cereal, it’s easily and quickly absorbed into our bodies, which means we have a blood sugar spike. Within 3 hours of consuming cereal, you’re generally due for a crash in blood sugar – what goes up , must come down. Your body will tell you that you need to sweet (maybe a muffin, kit kat, etc). This cycle will continue throughout the day – you eat some sweet, you feel sleepy, you need something sweet again. This is why so many people fight cravings throughout the day, and find it hard to lose body fat and stay lean.

The Good news is, if you start your day right with a protein rich breakfast you’ll avoid this roller coaster effect. You’ll have greater energy levels throughout the day, your mood will improve, and best of all , you’ll be kick starting your fat burning engine!

525988813_f3d118a8f6TODAYS WORKOUT
For todays workout, we want you to take some time to go to the Supermarket and get ready for tomorrows breakfast. I like to keep my breakfast pretty simple, and just have an omelette and some spinach, or even better last nights dinner. Take our shopping lists, and just mix and match from the protein and low gi carbohydrates we’ve offered!

Have an awesome day, and we’ll see you tomorrow where we talk about why long slow cardio is the best way of achieving your fitness goals.



 Super Foods Shopping List

Lean red meat (grass-fed preferred)
Eggs (omega-3 and cage free preferred)
Plain Greek yogurt, cottage cheese, or coconut milk yogurt
Protein supplements (whey, milk or plant protein sources)

Smart Carbohydrates
Cruciferous vegetables (broccoli, cabbage, cauliflower)
Mixed berries (strawberries, blueberries, raspberries, etc.)

Health Fats
Raw, unsalted mixed nuts (a variety including pecans, walnuts, cashews, brazil nuts, etc.)
Olive oil (extra virgin)
Fish oil (salmon, anchovy, menhaden, krill) or algae oil
Flax seeds (ground)