How girls can Lose Weight with CrossFit | Nutrition guidelines included

Рет қаралды 29,184

3 жыл бұрын

How do you lose weight in Crossfit? That's a question we get asked a TON, and today we’re going to share the tips that Coach Shawna uses with her clients to help them achieve permanent weight loss while thriving in a sport they love.
Minute 1:05- What's a Sustainable Habit
Minute 1:48 - Why Whole Foods Matter
Minute 5:24 - Eating Your F*cking Vegetables
Minute 7:29 - Protein
Minute 10:17- Carbs
Minute 15:06- Nutrition Calculator and Hand Method
Minute 16:21- Sleep
Coach Shawna is a Certified Nutrition Coach through Precision Nutrition, L-1 CrossFit Coach, has been working with nutrition clients for almost 5 years (primarily women) and is herself a competitive CrossFit athlete.
She teaches her clients to build sustainable habits with nutrition that help them fuel their training, have energy for life, and sleep and recover like bosses!
What are sustainable habits? Things that are enjoyable, repeatable, and realistic!
What do sustainable habits around nutrition look like?
They look like :
Eating mostly whole foods (80%)
Eating enough protein (a protein source at every meal and most snacks)
Eating 3-5 servings of veggies a day
Getting adequate carbohydrates for your activity levels
Minimizing alcohol
Getting 7-9 hours of sleep a night
Enjoying a TREAT meal once to twice a week
No more “screw it” weekends
Whole foods are things that are unprocessed, and come in a “natural” state. Chicken, steak, eggs, milk, fruits, and veggies.
Eating mostly whole foods allows you to get fuller on less calories, manage hunger, blood sugar, and provides your body with the nutrients it needs to be healthy.
Getting enough protein and carbs in for your life, activities, and goals allows your body to crush sleep, recovery, training, build muscle, and live a long and healthy life.
Eating vegetables is crucial for gut health, healthy eyes, teeth, skin, and bones, as well as for optimizing energy levels.
Head here: www.precisionnutrition.com/nutrition-calculator to learn how much of each macronutrient you need. You will implement this intake based on the hand method.
She wants you watching alcohol intake because it decreases testosterone levels, impacts recovery, lowers inhibitions which can affect food choices, and contributes to fat storage. Shoot for 1 to 2 drinks per week and try sticking to clear alcohols (vodka, tequila, rum).
And then she wants you to stop dieting. For good. Once and for all. Never again. If you were to implement these habits above you would find yourself losing weight as a consequence of these habits instead of focusing on caloric restriction and changes on the scale.
Even with Precision Nutrition’s hand method, it's about consistency and awareness in your food choices rather than depriving yourself of food.
And no more restricting during the week and saying screw it on the weekends. Commit to one to two TREAT meals a week (they aren’t cheats because they aren’t BAD and you aren’t “cheating on anything!) and plan your weekend meals so you’re not left with a whole lot of time and want to eat as something to do.
Lastly, go to bed. Set yourself up for success in life, physique goals, and training. Shoot for 7 to 9 hours of sleep every night. Make a bedtime routine that allows you to downregulate, and stick to a similar bedtime each night. This is like your vegetables- you’re an adult, it’s something you just need to make yourself do!
And as promised, here are additional resources for you:
Recipes- www.precisionnutrition.com/en...
Sleep- www.precisionnutrition.com/ho...
Menstrual Cycle and Nutrition - littlebellas.com/womens-guide...
In later videos we will break down understanding how much you need to eat for your goals, your menstrual cycle and nutrition, and nutrition around training.
Don’t forget to subscribe to our channel and hit the like button if you enjoyed this video! And feel free to comment below with feedback or questions!
Thanks for watching!!
Follow Us:
Instagram- / competitivefemaletraining
Website- www.competitivefemaletraining...
Sign Up for our programming:
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Competitive Female Training was founded to give our female athletes a program specific to THEIR bodies. The programming is comprehensive- with strength training, accessory, Olympic Weightlifting, conditioning, and gymnastics 5 days a week.
We offer 5 levels of programming- from novice to competitor. And we show you how to navigate your hormones around training- so can ALWAYS show up ready to put your best foot forward!
See me work, HEAR ME ROAR.
#CrossFitWeightLoss #CrossFit #LosingweightwithCrossFit #Weightloss

Пікірлер: 33

@stephanieiken395 6 ай бұрын

Awesome video! I used to hate vegetables and now I absolutely love them and have them with every meal. I recently started Cross Fit and really loved this nutritional breakdown. Thank you!!

@briana_hilmes 11 ай бұрын

I loved every word of this. I strongly agree with everything you said and always have. Sustainable habits is so important.

@CompetitiveFemaleTraining 9 ай бұрын

thank you!!!

@heatherhayenfitlife8283 3 жыл бұрын

Great advice!! I still struggle with those veggies no matter how much I know they are good for me and I should eat them.

@CompetitiveFemaleTraining 3 жыл бұрын

It IS a pain! But it’s so worth it!!

@maiaotaku Жыл бұрын

Great video and advice thank you so much for helping us women !! ❤️

@CompetitiveFemaleTraining Жыл бұрын

Thank you!!!

@shannonwohlfert6687 2 жыл бұрын

I love taking Juice Plus that helps me get all my fruits and veggies in!

@CompetitiveFemaleTraining 2 жыл бұрын

We recommend you still try your best to eat them but great start!

@SC-pm5gm 2 жыл бұрын

I really like your approach and you have very helpful information. I also appreciate thet you are directing this specifically to woman. This video hit home for me. Im 50 yes old,and stated crossfit about 8 months ago,ive since gained 35 lbs. Very discouraging. Ive researched tons of site,videos,links, nutrition plans,and talked to people like my crossfit trainer and others about why im not losing body fat,or even inches even tho im eating very healthy and clean and they all say according to my food journal, that im actually not eating enough!-i eat when im hungry and mostly whole foods.i concentrate on trying to get a healthy balance of protein (although im realizing im probably not getting enough still), Carbs and healthy fats.i drink lots of water,and do get 7-8 hours sleep.i do crossfit 5 days a week for an hour. Ive had my blood work done cuz I was concerned about what my hormones mite be doing since iam in perimenopause. The results were all very good.im now seeing a fitness nutrionalist, but im still not seeing any results. My clothes are tight, and I do stay away from the scale but I was 160-165 which has always been a good and comfortable weight for me, to now 192!I do definitely feel healthier and love how I feel after crossfit. Iam in it for the long haul.i hear so much different information about how important nutrition is while doing crossfit. But what am I doing wrong?I never thot id gain so much weight. I used to go to a regular gym 5 days a week 2 hours a day,mixing cardio,abs and strength training, and did actually lose 25 lbs.but that was a few years agoive subscribed to your channel and wonder if you could help me figure out what else I can do to shed this extra body fat? Thank you ,and I appreciate you.-sarah

@CompetitiveFemaleTraining 2 жыл бұрын

Hi Sarah, apologies on missing this! It sounds like you are doing all the "right" things and I could appreciate the frustration if your body is not responding the way you would expect. Follow up things to consider: -are you eating before and after training, specifically a balanced mix of carbs and protein? -how is activity outside of training? I highly encourage all my athletes to be walking 3-5 days a week for 30-60 minutes. -do you drink alcohol? One of the things you can do is create a food journal with photos (take a pic of everything you eat) for 7 days and see if there are things you're eating you don't realize (the nuts that might be snacked on while getting dinner ready) as well as looking at the overall quality of the foods you're eating. Feel free to connect with me on Facebook or Instagram as well and we can continue the conversation of what else we can look at that might be contributing! -Coach Shawna

@anitalifeofwellness 8 ай бұрын

I saw you posted this a year ago. How are you doing now? I have a similar health history with crossfit, which I still do and love. But I didn't lose weight/fat when I started.

@SC-pm5gm 7 ай бұрын

Hello again- this is sarah..So now it has been another 2 years since I wrote you last. So here is a bit of an update- I continued doing and really loving how crossfit made me feel.I decided after that 1st 2 yrs,from age 50- 50,that I just was not going to lose weight or inches as I had expected.Isyead,I just focused on how much better I felt after,and while doing crossfit..I got much stronger feeling and my cholesterol leves went way down finally to a normal and healthy level( I have hereditary high cholesterol) i no longer needed to take cholesterol medication..and I finally was making sure ,through a devoid journal, as you had suggested,nit with pictures, but with a better full description and amount..portion control kind of approach ,and really began to focus,on my own..I dropped the nutritionalist I was seeing, as I did more and more research on my own, and continued to speak with my crossfit trainers.. Anyhow so I continued just focusing on how I felt,rather then how my clothes felt.Thst was definitely difficult for me even after 2 years.but I did not continue to gain weight,just stayed at my weight of then,in the higher 190s..That was still hard for me to accept, but then I dropped using the scale as well, and again,just focused of my training and how I was feeling ..Now,iam 52. My update now,is that due to the cost of the crossfit, I was no longer able to afford it and have not been doing it in the actual gym.I had to switch to using certain videos on here,KZfaq instead every once in awhile, but now mostly just use all the info, and correct ways and firms I had learned from my 2 yrs of classes. And although,im obviously not able to have,ir use the different machines,for instance..im now in full on menopause, and very glad of this,because for me,I have really worked through understanding more more ,that my body fat has and does begin to distribute itself differently..thats just a fact for many of us..who especially I must add,that have had children for instance as I have..so all in all,I still focus heavily on my diet,and clean eating,ive been eating much more protein in the mornings before and after my 1 hour workout from home..I do wish I could still be able to afford the in person classes,as that social part,and having a trainer being there for any help I may need ,I miss very much .But I have begun to actually lose a bit..in fact its now almost 15lbs since I had last written. Iam ok with knowing that I may never get down to what I had calked " my most comfortable weight of 165) Instead,I'm still feeling good physically and mentally ,after accepting that the older I get,it may be true that losing fat and inches gets a bit harder and happens slower,but it is not impossible, and to be happy with just Feeling better and strong and healthy..not obsessing aboyf how my old clothes no longer fit as they did when I was in my 40s. .letting all that go..has made me feel much more lite in general,and im ok now. I feel and look better.and this I know as fact as well. So thank you again, and ill perhaps continue to give you,and others , shorter little check ins..- instead of these emencly long ones!- ha! Take care ,and be and feel well to everyone!- sarah

@SC-pm5gm 7 ай бұрын

Apologies for my terrible spelling and I had meant my age difference from age 50- to now 52*

@dominiquemoore4451 3 ай бұрын

Love this video❤

@CompetitiveFemaleTraining 3 ай бұрын

Thank you!!!

@vnolan 7 ай бұрын

This is the best video explanation I have seen

@CompetitiveFemaleTraining 6 ай бұрын

Thank you!!!

@keegangold9765 3 жыл бұрын

You found a niche! I’m looking forward to following you :)

@CompetitiveFemaleTraining 3 жыл бұрын

Thank you!! We did!! We're working on serving the women of Functional Fitness (can't say the CFit word yet until we're affiliated!)

@sarahss8601 2 жыл бұрын

What is your recommendation for calorie budget while starting CrossFit (body fat loss goal ) how many deficit and macro percent? That would be great if you can also guide us through these, thanks for the great videos

@CompetitiveFemaleTraining 2 жыл бұрын

Hi! Head here: precisionnutrition.com/nutrition-calculator and it will help you figure out what your macros should be!

@To-self 11 ай бұрын

Good video

@CompetitiveFemaleTraining 9 ай бұрын

thank you!

@homemakingwisdom Жыл бұрын

Me rolled my eyes about eating vegetables,like I know,I know then weirdly immediately called me on it. I have insomnia so in order for me to stay asleep I have to wait till I'm so tired that I my brain is just done. Thst usely around 2am. Then I get up at 7am. So I usly get 5hrs. I honestly dont like sleeping, I have always thought it was a waste of time. You got 8hrs you could be doing something other than lying there doing nothing. That's probably my ADHD talking. I hate going to bed just to toss and turn for hrs. So I find if I wait to go to bed as long as I can go, I dont do that. But I know that I need more then 5hr of sleep at night. I wish I can sleep on command as my husband. My husband head hits the pillow and he is literally snoring seconds afterw. I mean how does he do that.