Wednesday
Feb292012
Testimonial: Kymberly’s Story
Wednesday, February 29, 2012 at 8:00AM I don't normally post links to testimonials but I found this girl's compelling.
TallyCF: Nutrition Program
Nutrition is the key foundation of fitness. Without proper nutrition you will blunt the effects of CrossFit, and with it you will accelerate your response to CrossFit.
Proper nutrition is eating what you need to sustain your life. It includes the macro-nutrients; carbohydrates, fats and proteins, and micro-nutrients like vitamins and minerals.
Reasons why we don't eat as we should (Not all inclusive)
- If you are eating with family and friends then you probably feel peer pressure.
- If you have issues with your weight then you probably have bad eating habits.
- If you are hungry (and we all get hungry) then you are open to suggestion. Advertising works!
If you eat too much it's called gluttony and too little is called starvation. Anybody you know starving?
TallyCF: Proper Nutrition
Knowing what is proper nutrition for you is about self-discovery on one hand and understanding human nutrition on the other. That is we are all the same in most ways but in some ways quite different.
While we are all on slightly different paths we are all headed to the same end goal: eating what we need to support our body in the proper quantity while emphasizing the highest quality we can manage.
Ideally, you would eat intuitively both for quantity and quality.
TallyCF: Nutrition Seminar
Our Nutrition Seminars focus on the latest nutritional research for athletes and the practical application of the material. Whether your goal is to improve body composition, performance or health, you will learn the latest on what, when and how much to eat. There is some technical information but you will find the material simple and practical.
You are already a CrossFitter, so you have the work ethic to train hard to get strong and fit. The other half of the equation, leaning out and/or building muscle mass, can be achieved through good nutrition that focuses on the quantity and quality of the foods you eat. By combining CrossFit workouts and a solid nutrition base you can achieve the full potential of the CrossFit program.
We will introduce you to both the zone and paleo diets and provide you an approach and methodology to get you lean and efficient. At CrossFit Tallahassee our goal is to get you as strong as possible at the lightest possible weight. CrossFit makes you strong and though your diet you lighten the load.
Carla Nowicki - Nutrition Instructor
Carla recently completed her CrossFit L1 and also has more than a passing interest in nutrition. As you can see below she is very qualifed to provide you with as much detail as you want on the details of the chemistry of metabolism among other subjects and, of course the zone and paleo diets.
- BS in Foods and Nutrition with a concentration in Dietetics and a minor in Exercise Science at Appalachian State University
- She is currently pursuing an MS in Sports Nutrition and RD though the Academy of Nutrition and Dietetics internship at The Florida State University
Nutrition Seminar and Challenge
Our Nutrition Seminars are scheduled on the following Sundays from 1:00-3:00 PM:
- January 27
- February 17
- March 24
- April 21
There is no need to sign up, just show up ready to learn! Remember the fee is covered by your membership!
Modular Design
Our Nutrition Seminars have a modular design so you can attend that portion of particular interest to you. The cost of attending the Nutrition seminar is included in your membership. All members are urged to attend!
New members should plan on attending the full seminar. Once you have been to the full seminar then you can skip the first part. Everyone should attend parts B and C. Please arrive no later than the time listed for the parts you plan to attend.
Part A: Basic Nutrition Information from 1:00 - 1:45
- Quick important definitions of nutrients, Kcals, etc.
- Psychology behind food behaviors
- Hormonal regulation with food and exercise overview
- Food Myth Debunking
Part B: Special Topics and Topic of the day from 1:45 - 2:15
- Paleo & Zone
- “try this” possible ways to change your eating habits easier
- Pre and Post Workout meal timing
Each month we offer a different Special topic of the day:
- January: Caffeine- Is it good or bad?
- February: Eating local
- March: Why to avoid the breakfast cereal
- April: Organic vs. Non-organic
Part C: Measurements from 2:15 - 3:00
Measurements are an integral part of our Nutrition Challenge!
Nutrition Challenge Spring 2013- “The Triple Crown”
We have an interesting challenge for you this time! Here are few details and we'll provide more as we go along.
This time we will have PRIZES!
- Zone Diet: Feb 3- 23
- Fun Day Feb 24th Announce Lead Spots/New Teams
- Zone/Paleo Diet: Feb 25- Mar 16
- Fun Day March 17th Announce Lead Spots/New Teams
- Paleo Diet: Mar 18- Apr 6
- Fun Day April 7th Announce Winners
No Late Entries. There is a week after the first seminar to decide or not if they want to sign up for the challenge.
Fun Days are TallyCF Social events! Come for fun!
CFTally Nutrition Athlete Results
At TallyCF we challenge ourselves. We do this everyday in the workout of the day (WOD), but also for special events and sometimes just for the fun of it! Recently we did a six week nutrition challenge. It was great fun and provided us with some really wonderful results! Check out some before and after pictures below! Nothing like photograpic evidence to prove something really happened!
Entries in Personal Experience (5)
Wednesday, February 29, 2012 at 8:00AM Monday
Nov012010
Southern...Pentecostal...Funeral...FOOD.
Monday, November 1, 2010 at 10:36PM So, I can’t possibly explain everything that I ate from Tuesday-Sunday last week, so I will leave you with three words: Southern. Pentecostal. Funeral. Don’t get me wrong, I LOVE fried chicken, macaroni and cheese, and corn casserole. It’s called comfort food. We all have our own version of it. The important thing is that we don’t feel the need to comfort ourselves 365 days a year :-).
Luckily, I realize exactly how food affects me. If I eat terribly, it’s like a landslide…I continue to do it and ultimately I end up pretty unhappy. I have no energy, which means that I work out less and of course, since I’m working out less, I have even less energy (pretty straightforward really). This, in turn, makes it much more difficult to concentrate on the bazillion things that I, as a graduate student, must read and write on a daily basis. Then I’m even more stressed because I inevitably decide to take a nap instead of being productive…and then I have to eat on the go because I’m rushed. Ahhh…the repetitive vicious cycle.
That said, I decided that on Monday (today), no matter how I was feeling, I had to break the cycle and get happy again. So…the day started off poorly (lack of food and my return to work), but it ended on a hopeful note.
For breakfast:
Espresso and almond milk (nothing to eat, yikes!)
For lunch:
Three scrambled eggs, a little sprinkle of feta cheese. One plum. 3 handfuls of sea salt and pepper cashews (this addiction is DANGEROUS). More espresso, almond milk.
For dinner:
YUMMY TACO SALAD!!! (Hamburger meat, lettuce, olives, tomato, feta, and salsa for dressing!) (Here, I should mention that I have the help of two of my amazing friends that live in front of me, so my dinners are usually prepared for me and we eat together most weeknights…it makes Paleo a lot easier when you have people who prepare with and for you!)
The one on the right is mine (without all of the cheese) but the one on the left just shows the variation that is possible and it's still relatively healthy. There is lettuce under there, but the meat is a NECESSITY for energy!!
Lots of water/PowerZero throughout the day. Okay…and as a reward…four pieces of candy corn. I’m pretty much over it…I didn’t feel the need to eat more. AND…I was able to ease back into working out today at CFT!!
tagged Paleo Diet, Personal Experience
Paleo Diet, Personal Experience Monday
Oct252010
P.S.
Monday, October 25, 2010 at 11:59PM 
I did Paleo consistently from March-July and then started going on vacations and not having a set schedule, so, while I've tried to make most of my meals Paleo, it hasn't exactly happened that way. That said, once you do Paleo (or just clean up your diet in general), you realize your potential quality of life, energy, and athletic performance are so much higher when you fuel your body with the right food. So, the purpose of me blogging is to hopefully get back to that point!
And...just because I have a sweet tooth, the first recipe I'd like to share comes from a website called chocolatecoveredkatie.com. They're called fudge babies and they are the first thing I made when I felt myself getting weak and really just wanted something sweet! Even if you don't like dates (I'm not a huge fan), these are delish!
tagged Paleo Diet, Personal Experience
Paleo Diet, Personal Experience Monday
Oct252010
Fooooooood :-)
Monday, October 25, 2010 at 11:47PM 
Here's what I had today:
Breakfast:
One boiled egg, 3 espresso shots with a few splashes of almond milk
Lunch (Not exactly ideal, but I was in the library!):
Two boiled eggs (no yolk) A few handfuls of a cranberry,almond,sunflower seed trail mix
Dinner:
The Ale House for a birthday dinner!Three chips/dip, Big salad with steak, crumbled bleu cheese, walnuts, grapes, and gorgonzola vinaigrette. One Miller Lite (WHAT, it was a birthday dinner! ;-) )
TONS of water all day long!
It wasn't really a GREAT day as far as eating goes...I normally try to eat more for lunch because by the time I get to dinner, I'm starving (and I was!) and then I want to eat everything in sight. It was just one of those days, but hey, at least I didn't have any candy corn!!!!!
tagged Paleo Diet, Personal Experience
Paleo Diet, Personal Experience Monday
Oct252010
Skipper Goes Paleo
Monday, October 25, 2010 at 2:50PM What I have learned... As some of you may already know…I made a decision to try the Paleo diet a week ago. So far, it hasn’t been as hard as I thought it would be.
One thing I have learned though is that it is so important to plan out your meals. When you are on a busy schedule, it is very easy to slip back into the same old routine of eating bad, by grabbing something quick and fast to eat for breakfast or lunch.
So after the first couple of days I made a list of what I planned on eating for breakfast, lunch, and dinner. After a little bit of research, I found out that I could have a lot of the foods I enjoyed…
So I thought I would share some of the recipes that I plan on trying soon. I will let you know how it goes….
Here are three I'll be trying:
Roast Grilled Chicken Mediterranean
By the way...for those of you that don’t know me…I am a meat and potatoes kind of girl. I like it basic, but hearty. So if you’re looking for recipes with lots of ingredients (10 or more), you’re reading the wrong blog.
tagged Paleo Diet, Personal Experience
Paleo Diet, Personal Experience 