Nutritional Guidelines!
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HuhKneeBadger
Posts: 10
WELCOME TO ROLLER DERBY WORKOUT CHALLENGE 2013!!!
Just as a reminder I am only one gal and I may not be able to get to all of your questions immediately. Please feel free to use the Facebook Challenge wall as a support group for questions and help your fellow challengers out if you know the answer. I will be able to come on and answer your questions each weekend!
Think of this as your bible.
We are hoping that you are here to commit to making some pretty drastic changes in your lifestyle in order to truly train like an athlete. We realize that in the next 8 weeks we will all have our successes and our failures. That is why we wanted to create a group atmosphere so that we could take this journey together. If we all try to stick to the strict guidelines for 8 weeks we will emerge on the other side healthier and more educated about our bodies. Hopefully we will have made some major life changes that will stick with us from now on.
NUTRITION is the most IMPORTANT element of fitness. You must be fueling your body with the correct food in order to gain any benefits from a workout. Eating healthy is hard. IT IS HARD!! But we promise if you can throw out your bad habits for 8 weeks, you will see an enormous change in your skating, your body and in your overall health. Here goes… you may hate us now… but you will love us later!!
SUGAR AND REFINED CARBOHYDRATES
If we could make only one change in your diet it would be to eliminate sugar and refined carbohydrates. This includes sugars, corn syrups, honey, white breads, and white pastas. High fructose corn syrup is poison, ladies. It should be avoided at all costs. READ YOUR FOOD LABELS! Just because something is marketed as a diet food does not mean it is good for you. Even artificial sugars like Splenda create negative changes in insulin and appetite regulating hormones. Lean on fresh fruit to give you your sugar high.
PROTEIN CARBS AND FATS
We have learned how to balance on our skates and now it is time to balance our diets. Anytime you sit down to eat anything, whether it is a snack or a meal, you need to have a balanced proportion of protein, carbohydrates, and fats. You should have the same amount of calories coming from each group. Now this can get REALLY overwhelming and complicated so we are making it easy on you by providing meals and snacks. Just remember that what we have put together is not to be separated. Each piece of food in a sample breakfast is there for a reason. We will be discussing this in more depth down the road but for now just know that it is important to look at our meal suggestions as whole units and not something that you can pick apart.
SODA POP AND JUICE
Get rid of it. All of it. Even the diet soda has to go. Drink water. If you must drink caffeine it needs to be in the form of black coffee and tea. We would rather you stick to water but if you must, we will let caffeine slide as long as it isn’t poisoned with sugar.
BOOZE
We aren’t gonna pretend this is going to be easy. Going 8 weeks without a drink in the roller derby world seems like a real stretch. But with the support of our group we are gonna do the best we can to really cleanse. So beer is out. No more. Remember that alcohol is poison. But if you MUST have a drink keep it in the family of vodka and red wine and keep your portions small. AND NO VODKA SPRITES!!! If you are gonna drink it, do it with soda water.
CIGARETTES
Um…. If you are a smoker you know that you need to quit. QUIT!
Whew…. Ok this is where we give a little disclaimer and let you know that we are not doctors. If you are under the dietary care of someone who has a medical degree, please listen to them and not to us. You should always consult with a doctor before starting any new diet and exercise program.
We want to thank Logan Hood from Epoch Training 87eleven Action Design for introducing us to true fitness! We can only teach you all this because we learned it from them.
Just as a reminder I am only one gal and I may not be able to get to all of your questions immediately. Please feel free to use the Facebook Challenge wall as a support group for questions and help your fellow challengers out if you know the answer. I will be able to come on and answer your questions each weekend!
Think of this as your bible.
We are hoping that you are here to commit to making some pretty drastic changes in your lifestyle in order to truly train like an athlete. We realize that in the next 8 weeks we will all have our successes and our failures. That is why we wanted to create a group atmosphere so that we could take this journey together. If we all try to stick to the strict guidelines for 8 weeks we will emerge on the other side healthier and more educated about our bodies. Hopefully we will have made some major life changes that will stick with us from now on.
NUTRITION is the most IMPORTANT element of fitness. You must be fueling your body with the correct food in order to gain any benefits from a workout. Eating healthy is hard. IT IS HARD!! But we promise if you can throw out your bad habits for 8 weeks, you will see an enormous change in your skating, your body and in your overall health. Here goes… you may hate us now… but you will love us later!!
SUGAR AND REFINED CARBOHYDRATES
If we could make only one change in your diet it would be to eliminate sugar and refined carbohydrates. This includes sugars, corn syrups, honey, white breads, and white pastas. High fructose corn syrup is poison, ladies. It should be avoided at all costs. READ YOUR FOOD LABELS! Just because something is marketed as a diet food does not mean it is good for you. Even artificial sugars like Splenda create negative changes in insulin and appetite regulating hormones. Lean on fresh fruit to give you your sugar high.
PROTEIN CARBS AND FATS
We have learned how to balance on our skates and now it is time to balance our diets. Anytime you sit down to eat anything, whether it is a snack or a meal, you need to have a balanced proportion of protein, carbohydrates, and fats. You should have the same amount of calories coming from each group. Now this can get REALLY overwhelming and complicated so we are making it easy on you by providing meals and snacks. Just remember that what we have put together is not to be separated. Each piece of food in a sample breakfast is there for a reason. We will be discussing this in more depth down the road but for now just know that it is important to look at our meal suggestions as whole units and not something that you can pick apart.
SODA POP AND JUICE
Get rid of it. All of it. Even the diet soda has to go. Drink water. If you must drink caffeine it needs to be in the form of black coffee and tea. We would rather you stick to water but if you must, we will let caffeine slide as long as it isn’t poisoned with sugar.
BOOZE
We aren’t gonna pretend this is going to be easy. Going 8 weeks without a drink in the roller derby world seems like a real stretch. But with the support of our group we are gonna do the best we can to really cleanse. So beer is out. No more. Remember that alcohol is poison. But if you MUST have a drink keep it in the family of vodka and red wine and keep your portions small. AND NO VODKA SPRITES!!! If you are gonna drink it, do it with soda water.
CIGARETTES
Um…. If you are a smoker you know that you need to quit. QUIT!
Whew…. Ok this is where we give a little disclaimer and let you know that we are not doctors. If you are under the dietary care of someone who has a medical degree, please listen to them and not to us. You should always consult with a doctor before starting any new diet and exercise program.
We want to thank Logan Hood from Epoch Training 87eleven Action Design for introducing us to true fitness! We can only teach you all this because we learned it from them.
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