Coconut Oil

Those of you who have been training with me for a while will know that I am always investigating new things in terms of eating, supplementing, and of course training. I have been cooking with coconut oil recently and thought I should find out exactly why it is so effective in the fight against the flab.

Bodybuilders have always shown willingness to adopt a wide range of food items in search of bigger, cleaner gains. Recently, attention has fallen on coconut oil, and the medium chain fatty acids it contains. These unique fatty acids, so called because their carbon chain consists of between eight and 14 carbons, demonstrate a range of effects in the body that may help body composition.

Energy Production
The body handles medium chain fatty acids differently from other fats. Whereas most fats slowly diffuse through the intestinal wall into the lymphatic system, before becoming bound to cholesterol and then gradually reaching circulation, the medium chain fats take a shorter journey. They travel straight from the intestines to the liver, like carbohydrates, where the liver oxidizes them rapidly, like carbohydrates. This allows for an increase in energy production, which can fuel sustained workouts.

Increased Fat Burning
The way that the liver processes medium chain fats provides a number of effects beyond simply feeling more energetic. Increased fat-burning stands out as a beneficial side effect. This effect occurs because of the up-regulation of fat-burning enzymes caused by the medium chain fats. By providing coconut oil to one group and recording their response compared to controls, the coconut oil group lost 40 percent more weight than the controls.

Immune System Support
Intense training can act as a stressor on the body, depleting the immune system and opening the door for infections and colds. Coconut oil may help ward off such problems. This effect is, once again, down to the medium chain fats. The medium chain fats exert an antiviral, antifungal and antibacterial effect, which can support a healthy immune system and ensure that regular training continues without interruptions or lay-offs.

Besides all of these awesome benefits, it adds an extra flavour to your food that smells like you are on a beach getting a tan! 

Push through the winter blues team.  Summer is on its way!

Olympic Lifting

The growing popularity of CrossFit and functional training has put Olympic Lifting in the spotlight and every week I see more and more people lifting weights.  Here are some of the benefits of Olympic Lifting.

First, the most surprising aspect of Olympic Lifting is its effect on the cardiovascular system. In a Clean and Jerk, the bar moves from the floor to overhead, upwards of seven and a half feet! Every muscle in the body is used, including all the support systems. A tough set of Snatches leaves the lifter heaving for breath, sweating in streams, and the heart racing. All this without even having to go the track!

Ladies, don't get a fright. You don't have to wear these outfits.

Second, the human body is built in one piece. By lifting the bar from the ground to overhead, the entire body is called into action. As one begins the slow process of adding weights to the Olympic Lifts, the entire body compensates by getting bigger and stronger. Most novices to Olympic Lifting soon discover the whole chain of muscles from the gluteus and the spinal erectors to the trapezius. Shirts don't fit anymore as the muscles of the upper back grow to accommodate the pulling movements. What muscles do the Olympic Lifts build? All of them!

Third, it is difficult to over train or go too heavy on the Olympic Lifts. Certainly, it is possible, but because of the movement from floor to overhead, there is little room for forced reps, overload techniques, or any form of cheating. There is no bench, no rack, no supports. A lifting partner can’t stick his hand on the bar and make you squeeze out an extra rep. Olympic Lifting demands discipline in choosing weights within your abilities. But, the payoff is worth it. The feeling of hoisting body weight from floor to overhead for the first time is a rush that you feel for a long time after!

Fourth, Olympic Lifting workouts don’t take very long. Working the entire body, as well as the cardiovascular system, the Olympic Lifts are very taxing. It would be hard to imagine ten sets of ten with body weight in the Olympic Lifts. If time is pressing, take a warm up weight and Clean and Press it for ten. Add some weight, and do five.  Add some more and do three. Keep going until you can’t even get through one rep.

So get ready to be broken and exhausted this week team. I’m also going to be doing them all, so I will be suffering with you!

The Fascia and The Fuzz

PG WARNING!  Heads up if you are a bit queasy as I have included some pretty graphic images of the human anatomy to show you what I am talking about.

As an introduction I would like you to watch this video from YouTube. It explains the term “Fuzz”. Many of you have seen this before but please be warned that there are some pictures of human cadavers etc. so be warned...

Basically your muscles are all covered in a sheathe or “muscle bag”. This bag runs through the whole body and can be seen in this photo showing a female's muscle fascia.
 

When athletes start training for a specific sport, repetitive movements cause certain muscles to work harder. These muscles now need more support and the fascia therefore contracts towards those areas, leaving other areas with less support.  Once an imbalance occurs in the distribution of fascia, symptoms will start appearing in the areas with less fascia support.

This is evident in chronic hamstring or groin tears in rugby players where the powerful quads and glutes demand excessive fascia support. Another example is a runner who repetitively lands on his or her heels when running due to incorrect technique or shoes. This repeated heel strike, leads to the whole posterior (back) line being lengthened. Fortunately there are techniques and tests to address these imbalances, and help the body to perform in its most natural state.

The way that we get rid of all the built up imbalances and stiff “fuzz” is by using a little plastic roller-pin type tool, which can also be described as a weapon from hell because it is so painful to perform the procedure the first time. The treatment is not for everyone.  However, from personal experience with old nagging injuries, it does have great results in making you feel more loose, and dynamic, in areas that feel trapped and continuously sore. Another more accessible and less painful option would be the foam roller.

Have a great week of training guys. I know there's a chill in the air, but don’t lose focus!

The Importance of Protein

ATTENTION PROTEIN SCEPTICS!!!

I think it's time to address the idea of all those starvation diets that are out there. In order to lose weight, you need to create a calorie deficit every day - this is a fact. However, you need to get your metabolism firing on all cylinders, so if you do slip up every now and then, it’s not a big deal. How do we do that? WE EAT A LOT! But not a lot of pizzas and burgers but instead clean, whole, fresh foods. So you ask "is protein only important for bodybuilders? And surely women shouldn't use protein powder because they'll get bulky?" The answer to both of these questions is a huge NO and NO!

First of all, you won't look like a bodybuilder unless you try really, really hard. It takes years of effort, discipline, and lucky genetics to build that kind of muscle. Second, ladies, you won't bulk up from eating protein or taking protein powder. You won't even get bulky from lifting heavy weights, bodybuilder style. You don't have the testosterone for it. Instead, you'll support lean, sexy muscle that creates a toned and curvaceous physique.

Another myth is that eating too much protein will make you fat. You just need to learn to choose your protein wisely. Picking the right high-protein foods will actually help you shed fat and achieve your fitness goals! If it's the fat content you're worried about, consider this: cooked chicken breasts only have 2 to 3 grams of fat per serving; even lean red meat only contains 6 to 8 grams; and egg whites and many varieties of fish are as close to fat free as you can get.

 But here's a note on fat: you need it too. If you strip your diet of healthy fats then you could negatively impact hormone levels, brain function, energy levels, and more. Try adding a bit of olive oil on your salad, some peanut butter, half an avocado here and there - all great ways to keep your body fat-happy.

Protein has a different relationship with your digestive system.  Basically protein doesn't cause the intense spike in blood sugar that carbs do. With a smaller effect on your blood sugar comes a smaller crash and that means sustainable energy throughout the day and fewer cravings.

Protein can also keep you fuller for longer. So skip the low-fat blueberry muffin for breakfast and opt for a three-egg omelette. You'll be giving your muscles much-needed nutrient support, helping to stabilize your blood sugar, and minimizing the chance of mind-bending food cravings.

I also get the “I don’t want muscles. I just need to be strong when I run/cycle” from my clients.    Endurance athletes often require even more protein than their strength-training counterparts because they are burning up so many calories during exercise.  If you're on a diet that wouldn't feed a bunny rabbit while also doing tons of cardio, your body is going to break down muscle. Even when you're a size 0, you'll look soft and sinewy. Sound attractive? The answer is NO!


So let’s focus on trying to bump up your protein intake team. Try some of the tuna recipes from last week or cook an extra piece of meat the night before and take it to work for lunch in a little cooler box. Another easy option is fat free cottage cheese, with some rice cakes. Perfect lunch box filler!

Let’s have another big week team!

Tuna Recipe Ideas

If you are anything like me, you go through quite a lot of tuna in a week. However it can get a bit boring eating tuna and sweet potato with peri peri sauce all the time! This week I have decided to give you all some recipe options to make the most of a boring tin of tuna.

Tuna Salad
•     Fresh spinach leaves, between 2-3 cups
•    1 can of tuna
•    ¼ cup fat-free salsa*
•    Diced carrots, cucumbers and green peppers
•    Salt and pepper to taste

Simply place the spinach leaves in a large bowl, top with tuna, salsa and diced vegetables, then spoon on the salsa. Toss a few times and sprinkle with salt and pepper to taste.

*If you don’t feel like using salsa as your condiment, you can substitute 1 tbsp of olive oil mixed with lemon, lime, or balsamic vinegar as a tasty dressing.

Italian Tuna Pita
•    1 whole wheat pita
•    1 can tuna
•    2 tbsp Italian salad dressing
•    Shredded lettuce
•    2-3 cherry tomatoes
•    3-4 slices cucumber

Combine the tuna with 1 tbsp Italian salad dressing and place in the pita.  Add in the shredded lettuce, cherry tomatoes and cucumbers, then drizzle with the remaining Italian salad dressing.

Tuna Pizza
•    1 small whole wheat soft tortilla
•    2 tbsp pizza sauce
•    1 can of tuna
•    Sliced mushrooms, onions and red peppers
•    Sprinkling of low-fat, grated mozzarella cheese (don’t get carried away here)
•    Spices to taste: salt, black pepper, oregano, basil, fresh garlic or garlic powder

Smear the pizza sauce over the soft tortilla and then spread the tuna evenly on top. Next, add the sliced vegetables, season with the spices and sprinkle the cheese on top.

Place in the oven at 180 degrees and bake for about 6-8 minutes, or until the cheese has melted and the tortilla looks crispy.

Tinned tuna is an ideal lunch time meal, or even in between meal snack as it has the perfect amount of protein, and mixes well with most things. Just be very careful about adding too many things as that is where the calorie trap kicks in and often you might as well just have a Big Mac!

Have a great week and let’s make it another intense crazy one!

Burpees4Bursaries

On Saturday 20th July CrossFit Tokai hosted an event called "Burpees4Bursaries" as part of their Mandela Day contribution.  CrossFit boxes from all around the Western Cape were invited to come together and do as many burpees as possible for 67 minutes. 

"Burpees4Bursaries" is a non-profit organisation that aims to raise funds to send children in our local communities to school as well as assist them with uniforms, textbooks and essentials.

I arrived at the box not really knowing what to expect.  The turnout was amazing!  So many happy smiley people from different CrossFit boxes coming together to make a difference.  A great vibe with a DJ providing the beats, fresh coffee, Paleo food from Black Market Foods as well as loads of awesome prizes.  We started off with some welcomes and speeches and then in true CrossFit style we ran through the movement standards and then it was time to start. 

I really didn't think that people would keep up the intensity and keep going for 67 minutes and I assumed that people would drop out along the way but boy was I wrong!  The music and the positive energy from everyone pulled us through.  It was such an amazing feeling working out as part of a big group and it really brought home the idea of community which is one of the important principles of CrossFit.  It really felt good to be a part of this fundraiser and help to make a difference.

The workout produced a total of 32,630 burpees done in 67 minutes. THATS A LOT OF BURPEES!

If you weren't able to attend or take part, don't worry.  You can still make a difference by making a donation to the cause.  Click on the link below and then scroll down and click on the Burpees4Bursaries link to make a donation via PayPal and help change someone's life.

Donate now to Burpees4Bursaries

"Alone we can do so little, together we can do so much."

The importance of Prehab

As most of you know I had a little op a few weeks ago, and this has thrown my training out of whack!  I am so sick of squatting as it is one of the only things in my training regime that doesn't use my back muscles.

Since the op, I have had plenty of aches and pains in the areas surrounding the cut, due to the muscles cramping up and trying to protect me. This was a good little wake up call, and has forced me to spend some time doing the "boring" exercises to prevent injuries and work on weak points in my training to prevent any future injuries.

It is really important to push your body in your training, but even more important to do the maintenance work in between the smashing sessions!  It is one of my biggest challenges to get clients to use their off days to stretch, foam roll, and do all the rehab exercises I have prescribed for them. There is so much info online that it can sometimes be a little bit scary knowing where to start.

Here are links to some of my favourite workouts by one of my idols, Kelly Starrett, and guru of Mobility WOD (Workout Of the Day) 







Please spend a while watching these and add them to your pre/post workkout routine, or even on your off days!