In honor of the greatest nation in recorded history and on the birthday, let's celebrate making each other better by having an Independence Day Sale.  Regardless of what's going on in the world, there will always be that select optimistic few that want to make themselves better.  Help others by helping yourself! Have you been thinking about getting your NASN Personal Training Certification or Sports Nutrition License.  The Fourth of July is the day to do it with a huge ONE DAY SALE.  Use the discount Code "fireworks"  on July 4th only!

• Save $80 on the NASN Personal Trainer Course.
• Save $120 on the NASN Licensed Primary Sports Nutritionist Course or Master Sports Nutritionist Course.
• Save at least $150 on any package of 2.

All sale prices are for paid in full programs.  Sale is only valid July 4th, 2015

Click Here to register on July 4th. Remember: fireworks

Watching a Figure/Fitness/Bikini Competition for the first time is so inviting, exciting and
motivating for most people. Maybe you have thumbed through magazines for years and feel the
calling to compete. What attracts us most is the luring effect of perfectly sculpted body, not
knowing the story behind the glory. Understanding the science and prep behind the scenes and
the work and dedication that is required for months is a key component when making an
educated decision to embark on the journey to compete. The journey is much different than a
performance athlete who might need to play in a sporting event for a 30, 60 or 90 minutes
where the body must be fueled to perform, not just look the part.

As you begin to understand the journey to the stage, no doubt a competitor works hard both in
the gym and in the kitchen to prepare the foods with the proper Macro and Micronutrient ratio’s.  Performance athletes also require attention to detail, but the ratio’s are much different and this creates two different looking physiques. Both Physiques look strong but both would not be able to perform the same. The Physique athlete in order to achieve the desired look on stage usually requires a less than ideal ratio’s of Macro-nutrients to promote a bit more of an aggressive weight loss and change in body composition over the course of several weeks to months.

Usually to the tune of a higher protein, moderate to low and sometimes no carbohydrates and
fat ratios can be compromised to a level much lower than what is recommended for health. This
can cause a physique athlete to suffer from fatigue by consuming too few calories, usually to
low of carbohydrates and over training. Training and endurance can suffer a great deal during
this period of time and it is not expected to make any gains during this period of time. This
protocol is one that can be followed for a period of time but is not recommended for a long
period of time. It is unrealistic and not sustainable over an extended period of time. A great
coach or mentor would educate the physique athlete of the process both leading up to
competition, during and after.

A performance or endurance athlete has a much different Macro-nutrient profile. The profile is
designed to fuel the intensity of the workout and to assist them in making gains, improve speed
and agility. These ratios are going to be much higher in the carbohydrate ratios as this is the
primary energy source for the body. As this particular athlete trains they many times train under a heavy load and an extremely high demand to utilize Glucose and this can be depleted quickly therefore both Pre and Post workout nutrition is critical. The requirements of a performance or endurance athlete vary as one might be in a more explosive sport where an endurance athlete is training for a marathon. As these athletes fuel their body properly for each of their chosen sport, they will develop amazing athletic abilities as well as Awesome Aesthetics during the process.

Whatever your sport of choice happens to be it is critical to understand the nutrition required to elevate your training protocol to achieve the desired results. There is extreme value in the education piece and enlisting in someone who is well versed in this. Having a clear understanding of what is required and having the right plan will take the athlete to the next level both physically and mentally.

To Contact Crystal for information. click here.

San Diego Personal Trainers Wanted!

 Strive! Personal Training Studios (www.Strive2Bfit.com) is a locally-based fitness company that is extending a fitness studio rental opportunity to trainers that manage their own clients. The rent is structured at a flat rate of $500/month or on an hourly basis for those that are just starting out. This is a great opportunity for individuals to expand their personal training client-base with minimal overhead for rent and equipment, which are usually the highest start-up expenses. They have a best-in-class, fully equipped 3000 sqft personal training studio that is located in a retail center on Miramar road with easy access from the I-805, I-5, and I-15.

 For more information and to schedule a tour of their facility, please contact Amit Sangani (President) directly thru email at Sangani@Strive2Bfit.com including your contact information (name, phone#, and email address). Please share this opportunity with other local San Diego trainers that may benefit from this opportunity.

Act Fast, First one wins, 2-7 still win.  Number 8 loses!

That's right!  This is a limited time offer for a total of 7 people that ends, midnight on Friday.  First one to register gets the course for $235.  Just use blackfriday1 as the discount code and check out here.

If someone beat you to it, don't worry, use discount code blackfriday6 and and 6 more people still get the best price you'll ever get all year!  Over $150 in savings.  Check out here.

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Nutrient Timing and Supplementation for Maximum Performance

By Jennifer Cwikla, LMSN.  Jeni is our first Honorary NASN Licensed Master Sports Nutritionist.  She is an avid, accomplished strength athlete and coach.  She loves training her online clients and training at CrossFit.

Big Mistake (no carbs)- let’s face it, people come into CrossFit because they either want to push their bodies past their limits as athletes or because they want to lose weight and look a certain way.  In either situation, you’re probably not eating enough of the #1 energy source that’s going to solve both of those goals.

Energy Systems the body uses when you’re training

• ATP-CP : up to 10 seconds

   

  • 100 meter sprint
  • 3 rep max
• Anaerobic (aka glycolic): up to 2 min

   

  • Is the breakdown of carbohydrates in the form of sugar (glycogen) into lactic acid and pyruvate to create more ATP
  • 400 meter sprint
  • 30-40 box jumps
• Aerobic: anything over 2 minutes

   

  • Oxygen is used as main energy supply to create more ATP along with carbohydrates, protein and fatty acids using the Krebs cycle (which takes a long time to run through the cycle and produce ATP)

The carbohydrates (sugar) used to create energy in these systems are stored in what I like to call our “gas tanks”.  Gas tank A is in our muscles and gas tank B is in our liver.  When gas tank A gets low, the body dumps the sugar out of gas tank B into the blood stream which then gets pulled into gas tank A and refills the muscles.

All of these systems are working together to make you perform better but if your gas tanks are empty, you’re making your body rely on the systems that take longer to produce energy and help you burn calories leaving you with minimal strength and muscle gains, if not catabolism and burnout.  And that’s obviously not going to help you gain strength.   And if you’re losing muscle because your body has to depend on the breakdown of protein to create sugar then you lean body mass goes down while your fat mass goes up.  If you can get your nutrient timing down properly, then you’ll be training your body to be a carb burning machine both in workouts and out.

So what’s the Solution?

We gotta fill up those gas tanks and start training the body to get more efficient and faster at using the gas.  So how do we do that?  We’ll start by planning to have your biggest carb meals at 4 hours before and 1 hour before your workout. 

The ladies can hold in upwards of 150-200 grams of carbohydrates between both gas tanks.  Men can hold in upwards of 350 grams all depending on their level of conditioning.  I am going to give you an example of what I would do for a female and a male that is fairly new to the sport.

Female 140lbs = 63.6kg

63.6kg x 2g carbs/kg = 127g of carbohydrates 4 hours before you hit the gym.

63.6kg x 1g carbs/kg = 63.6g of carbohydrates 1 hour before you hit the gym.

Male 200lbs = 90.9kg

90.9kg x 2g carbs/kg = 181 grams of carbohydrates 4 hours before you hit the gym

90.9kg x 1g carbs/kg = 90.9 grams of carbohydrates 1 hour before you hit the gym

Why do we do it like this?  Because #1 it takes at least 90 minutes for your stomach to empty and for everything to get broken down and start entering the blood stream and put into your gas tanks. #2 it takes energy to break down all the food so we have to make sure everything is replenished and topped off at that 1 hour mark before you hit the gym.

Recommended carb sources for the 4 hour before meal: sweet potatoes, yams, white or brown rice, hashbrowns, Ezekiel bread, mashed white potatoes, any type of oats, cream of wheat is a really good source because its super high in carbs, you could even use granola (although I would recommend sources low in sugar to prevent storage in fat).

Recommended carb sources for the 1 hour before white rice, cream of wheat, Carb powders for drinks like Karbolyn, or Carbolic, any RTD’s (ready to drink) preworkout carb drinks, Iso pure makes a carb drink.  You don’t need a whole lot of protein in this meal so just a scoop or scoop and a half of protein or 4 ounces of lean meat as fatty meat will slow the digestion of the carbs and the whole point is to get them in and break down fast.

Afraid you’re going to get fat? You can actually burn through all of these carbs in a 90-120 minute workout.  That’s why bodybuilders do so much cardio, because they want to burn through all the carbs in their gas tanks but without risking burning off their muscle. So they’ll go for even up to 3 hours of slow steady cardio.

If you were more of a veteran of the sport, I would even consider multiplying your weight in kg by 3 or 4 at max to get your 4 hour meal amount of carbs and keep the 1 hour before at just your weight in kg.

If you workout at 4 am and don’t want to wake up at 12 to eat your carbs 4 hours before, you can have them right before bed. And then just make sure you wake up an hour before your workout and have that 1 hour pre workout meal.

Pre Workout Supplement options: Creatine, BCAA’s, Caffeine

Post workout regiment

I usually won’t go overboard on the post workout carbs unless the client isn’t recovering well as if you haven’t used all of your gas tanks in your workout, then the rest will get used in your recovery stages after your workout and in your sleep. 

I recommend a 3:1  Carb to Protein ratio for post workout shakes/meals.  For example if I recommend 100 grams of carbs for a male, then the 3:1 ratio would mean about 33 grams of protein.   For a woman I’d usually recommend about 50 grams of carbs, and the 3:1 ratio would mean about 16.5 grams of protein.  At this critical time period (within 30 minutes of finishing your workout) your body is going to sponge up any nutrients you give it and put it directly in the muscles.  Your hormones are not in alignment at this time to be storing anything as fat.  Your body will use and burn up those carbs while repairing and building bigger muscle fibers.  Make sense?  So you want your carb options again, to be those that are low in fiber and quickly digestible.  White rice, mashed potatoes, cream of wheat/rice, Karbolyn, Carbolic, post workout recovery RTD’s.

Post workout supplement options:

Glutamine- increases repair

BCAA’s- increases repair and protects muscle mass from being burned off and used as energy

L-Leucine- increases protein synthesis which helps you put on muscle faster

Baking Soda- highly alkaline, will greatly reduce the level of acidity in the blood, reducing inflammation, reducing catabolism, increasing recovery time and lowering cortisol (the belly fat hormone)

And there you have it!  Your blueprint for Nutrient timing and supplementation for Maximum performance!

If you have any questions, feel free to reach me thru any of the options below.

Jennie Cwikla, LMSN

Licensed Master Sports Nutritionist

Valkyrie Athletics, Inc.

Web- www.valkyrieathletics.como

FB- https://www.facebook.com/valkyrieathletics

FB- https://www.facebook.com/jenniecwikla84

Email- jenniecwikla@gmail.com

Text- (858) 997-3323