CrossFit Allegiance – CrossFit Tip #19 Lift Heavy Things Lifting weights is one of the best things you can do to strengthen your body and improve your body composition. It also leads to massive improvements in metabolic health, including improved insulin sensitivity. View Public Whiteboard Metcon Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: …
CrossFit Allegiance – CrossFit Tip #18 Don’t Fear Saturated Fat The “war” on saturated fat was a mistake. It is true that saturated fat raises cholesterol, but it also raises HDL (the “good”) cholesterol and changes the LDL from small to large, which is linked to a lower risk of heart disease. Studies that included …
CrossFit Allegiance – CrossFit Tip #17 Not all carbs are created equal. Refined carbs have been highly processed, and have had all the fiber removed from them. They are low in nutrients (empty calories), and can be extremely harmful. Studies show that refined carbohydrates are linked to overeating and numerous metabolic diseases View Public Whiteboard …
CrossFit Allegiance – CrossFit # 16 Minimize Your Intake of Added Sugars Added sugar is the single worst ingredient in the modern diet. Small amounts are fine, but when people eat large amounts, it can wreak havoc on metabolic health. A high intake of added sugar is linked to numerous diseases, including obesity, type 2 …
CrossFit Allegiance – CrossFit Tip # 15 Use Extra Virgin Olive Oil Extra virgin olive oil is the healthiest fat on the planet. It is loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation. Extra virgin olive oil leads to many beneficial effects on heart health, and people who consume olive oil …
CrossFit Allegiance – CrossFit Tip #14 Do Cardio Doing aerobic exercise (or cardio) is one of the best things you can do for your mental and physical health. It is particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements …
CrossFit Allegiance – CrossFit Tip # 13 Make Sure to Eat Enough Protein Eating enough protein is incredibly important, and many experts believe that the recommended daily intake is too low. Protein is particularly important for weight loss, and works via several different mechanisms. A high protein intake can boost metabolism significantly, while making you …
CrossFit Allegiance – CrossFit Tip # 12 Eat Vegetables and Fruits Vegetables and fruits are the “default” health foods, and for good reason. They are loaded with prebiotic fiber, vitamins, minerals and all sorts of antioxidants, some of which have potent biological effects. Studies show that people who eat the most vegetables and fruits live …
CrossFit Allegiance – CrossFit Tip # 11 Take Vitamin D3 If You Don’t Get Much Sun According to data about 41.6% of the US population is deficient in this critical vitamin. If adequate sun exposure is not an option for you (15-30min everyday), then supplementing with vitamin D has been shown to have numerous benefits …
CrossFit Allegiance – CrossFit Tip # 10 Avoid Bright Lights Before Sleep When we’re exposed to bright lights in the evening, this disrupts production of the sleep hormone melatonin. An interesting “hack” is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening. This allows melatonin to …
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