Coffee + Training = Gains (The unknown facts to unlocking your gym potential.)

My coffee addiction has a workout problem. Or some variable of that statement is appropriate for this post. I recently found myself sitting in the office drinking a pot of Death Wish Coffee for the better part of 5 hours the other day. Working incessantly on a very exciting, but necessary overhaul of the Contemporary Athlete website. As this community grows and changes I find myself taking occasional observatory steps back so as to see if this crazy awesome ship is traveling in the direction I would like it to; and if not how do I correct that.

Soooooooo a short story long, COFFEE, I love it. It is good for you. (So is a glass of red wine but that is for another post) I drink my coffee generally as a dark roast, black, in a 12 oz. cup. All in all, boring, uncomplicated and I am pretty sure makes me a sociopath. (Thanks random Facebook post)

 

Quick disclaimer: I am not a certified nutritionist, dietitian, or anything of the like (yet) so this is strictly my OPINION, based on my personal food intake and a ridiculous amount of reading.

 

So here are couple quick things:

 

  • Potential for Genius! (Ok not quite) but an earth shattering effect, coffee is a stimulant. It has caffeine in it. Which blocks a neurotransmitter inhibitor called Adenosine. By stopping this inhibitor it increases neuronal firing and releases dopamine and norepinephrine. Also it is proven through controlled experimentation that caffeine improves mood, reaction time, memory, and general cognitive function.

 

  • Superhero strength and skinny! (<- A freaking gold plated unicorn says what?) It raises your metabolism and the oxidation of fatty acids. This is due to it being a stimulant and the effect it has on the central nervous system. It has been proven through different meta-analyses that it increases exercise performance by an average of 11-12% this is due to it’s affects on several biological mechanisms, one of them being the mobilization of fatty acids from fat tissue.

 

  • Type II Diabetes can suck a doughnut! (But, but, can I still have a doughnut? NO, no you cannot) in observational studies, coffee is frequently associated with a lower risk of diabetes. The range of this is anywhere from 25% to as high as 65%. A recent review article I read with close to half a million participants showed that with every extra cup of coffee people had, it lowered their risk by 7%.

 

  • If Mayan gods are doing it… (The Mayan people originally made Coffee as a soup, or porridge. They also ate people’s hearts [<- I think, that could be a lie though…]) Many of the nutrients in coffee beans make it into the drink.

 

  1. 11% of the RDA for Riboflavin (Vitamin B2).
  2. 6% of RDA for Pantothenic Acid (Vitamin B5).
  3. 2% of the RDA for Niacin (Vitamin B3) and Thiamine (B1).
  4. 3% of the RDA for Potassium and Manganese.

 

Coffee is the largest source of antioxidants in the western diet; this outranks both fruits and veggies.

 

Last thing I have to say though. Great facts here but… once you start filling it with 37 sugars, or artificial sweeteners, a half a gallon of milk or creamer, you have then eradicated all that awesomeness with a whole bunch of not goodness.

Wicked Simple Weight loss

It’s as easy as basic math: 3-2=1 Awesome you!

I’m going to tell you how simple it is to shed that unwanted weight. (This doesn’t mean it won’t take effort). Weight loss is simple. By creating a deficit in your daily calories, weight loss is inevitable.

I hear all of these when talking with new clients about weight loss.

  1. Gimmicky diets
  2. Interwebs information that eating 1200 or less calories every day is how to get rid of fat fast (thats a myth)
  3. $100’s of dollars spent every month on supplements is gonna do it.
  4. You need to workout harder to burn all those “extra” calories
  5. Any or all of these things sound familiar?

Yeah, it’s all the same BS the product marketers keep putting out that confuse you into buying some BS stuff that doesn’t work.

Step 1: Calm down and be patient. Weight Loss Takes Time.

It took time to put on fat, get out of shape, and become discouraged. If you think you can get rid of it overnight you are mistaken. Therefore the “quick fat loss” mentality leaves you highly likely to gain it all back and then some. As a result this is why “dieting” doesn’t work.

Here is why this happens. You’re in a hurry. Which forces you to buy into fad diets that are not sustainable. It doesn’t give you the time to develop the habits that let you maintain loss for the long term.

Step 2: Eat real food.

You need to eat less food but start by eating real food. Stay away from shakes, pill, and any quick fix. Start with some carrots, and fruit. (Veggies, grains, meat, plants with high protein, good fats, and water, lots of water.) Frequently the desire to starve yourself thin is what you think will work. Really it will make your body hang on extra hard to that extra energy you are carrying around, because your brain will always protect you, from you.

Step 3: How fast can I lose?

We should probably discuss how fast you should be expecting to lose fat. This depends on how much fat you have to lose. The greater your starting levels of body fat are the faster you can expect to lose. Granted the leaner you start, a slower rate of loss will be best to minimize muscle and strength loss.

A caloric deficit, is important. It just has to be the right amount for you.

With that in mind: set fat loss targets between 0.5 – 1% of your total bodyweight per week. The benefit of using percentages is the rate of loss automatically scales with your bodyweight. Here is a great example.

  • If a person weighs 250 lbs. They can expect to lose~1.25 -2.5lbs per week.
  • On the contrary someone who weighs 160 lbs, will aim to lose ~0.8 – 1.6lbs per week.

Step 4: Measurable results or your just guessing.

For long term success you need to make adjustments to your calorie intake. This sounds complicated, but it really isn’t. Weight loss comes with consistency.  Tracking helps you see how consistent you’ve been.

You need data to track changes.

By weighing yourself daily, in the morning, after using the bathroom and before eating breakfast.

This is important if you want your most accurate weight. Track for a week! Then find the average weigh-in for the week.

I hate tracking! So why the weekly average?

Your weight will change daily. Don’t try to figure it out it is completely normal that’s why you take a lot of data. Use these basic math skills: Add days 1-7 then divide by 7.

Weekly weight loss expectations

chart credit: Physiqonomics

I borrowed this table to show how this works. It’s 3 weeks of tracking. The key notes to take is that there is day to day changes, and then at the end of the week obviously it is trending down! Which is the goal for most people.

Here are a few other ways we want to track, and they are all things that we do here at CA.

Measurements

Weigh-ins are only one piece of the puzzle and they are going to fluctuate. So having other things to compare those numbers too is important. I have quite literally seen people lose 10’s of inches and the scale not shift a lb. Weight loss isn’t always about losing pounds, its about losing inches.

Progress Photos

You look at the same person everyday. Keeping weekly progress photos will also provide objective data for you to base your weight loss changes on. This just gives you healthy perspective.

Step 5: Give it time to work!

Your body needs time to adjust. Give it that time ideally a minimum 4 weeks!! Then you can start to tweak what you are doing in order to see constant progress.

HERE IS THE SUMMARY!

  1. Eat real food.
  2. track daily then average at the end of the week
  3. adjust at the end of 4 weeks based on what you tracked
  4. Patience
  5. Be patient!
  6. Still confused by the last two? PATIENCE!!!!

Now if you still need help. We are more than happy to take you on as a client here at the CA, all of our coaches are more than qualified to work with you on your goals, and we even have one of the best nutritionists in the area on staff! Get in touch with us here.

CA & 9 Miles East Sports Nutrition

Contemporary Athlete & 9 Miles East Sports Nutrition

If you’ve been training at CA during any point in the last year, you’ve definitely heard the name “9 Miles East” more than a few times.  All those times you walked in and saw brightly colored coolers stacked by the door, or saw someone with their head buried in the 9 Miles cooler looking to choose their dinner for the night.  Their name has become pretty popular amongst the CA community and there’s a damn good reason why.

They’re bridging that gap we all struggle to overcome – making eating healthy easy, delicious, and convenient.  Adam Costello, director of the Sports Nutrition program for 9 Miles East, was kind enough to take this opportunity to further explain the ins and outs of what their subscription has to offer.

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You’re training hard and spending a lot of time at Contemporary Athlete. Good! You should be!  Maintaining a regular training schedule is one of the best ways to stay healthy and feel great.  Keep doing what you’re doing but don’t forget about fueling your body with highly nutritious, healthy food.  This is where 9 Miles East comes in.

Train hard at CA and pick up your post-workout meal from the 9 Miles East fridge or go all in with our Sports Nutrition Subscription.  Nothing compliments your training better.  Don’t worry about trudging back and forth through supermarket isles or carving out time to cook a healthy meal when you have so many other important things vying for your attention.  Let 9 Miles East Farm help you.

We’re a 29-acre vegetable farm in Schuylerville, NY.  We grow veggies, cook them in our commercial kitchen, add high quality ingredients we can’t grow, and deliver them to busy folks in the Capital Region.  We have 15 different varieties of our GO Box meals along with a growing number of healthy soups, stews, and hot entree options. Our meals are a strategic mix of macronutrients that will help you fuel properly for a training session and recover quickly.  We want to help you achieve your athletic goals! 

You can purchase individual meals directly from the cooler in CA.  Grab your meal, swipe your credit card, and enjoy! It’s that easy.  Interested in having 9 Miles East Farm help you eat healthy throughout the week?  Sign up for the Four Week Sports Nutrition Subscription.  Each week you’ll receive a cooler delivered to CA filled with 5 meals:

1 GO Box – A bed of baby greens topped with a grain like quinoa, veggies from the farm, high protein toppings like sunflower seeds or roasted almonds, and our side dressing

2 GO Box Pros – GO Boxes with high-quality chicken                      

1 GO Basket – A to-go box stuffed with a grain, roasted veggies from the farm, and chicken.  Heat   the GO Basket up in a skillet or microwave

1 Soup or Stew – Healthy, hearty, and made with ingredients from our farm and others around the area

$45 each week, delivery included

We want to make it easy for you to enjoy healthy, local food.  You can check out our website (http://www.9mileseast.com/) for more information about the farm and what we offer.  You can sign up for the Sports Nutrition subscription on our square space (https://squareup.com/market/9-miles-east-farm-llc).  If you have any questions or ideas about how we can improve our service please don’t hesitate to call or email Adam Costello (518-810-3731 OR [email protected]).

 

Special Limited Offer

9 Miles East Farm is offering 50% off for the first week of their 6-week Contemporary Athlete Sports Nutrition Program that will be offered with the CA Ninja 101 program registration.  That’s just $22.50 for 5 meals during your first week of subscription ($4.50/meal).

Ninja 101 is a $564 value being offered for just $349.  Make sure to sign-up ASAP and get this fantastic bundle at a reduced cost.  Training designed for you, food prepared for and delivered to you.  You just have to sign-up, show up, and eat up!

 

And don’t forget!  9 Miles East is hosting us for another farm dinner on Sunday October 11th at 5pm so make sure to sign-up on front desk!  Only 20 slots are open, $20 a person.  See the farm firsthand and try some more of the amazing food they have to offer!

Coffee: Hot, Black, and doughnut free

My coffee addiction has a work problem. Or some variable of that statement is appropriate for this post. I recently found myself sitting at the office (Starbucks) for the better part of 6 hours the other day working incessantly on a very exciting but major overhaul of the Contemporary Athlete website. As this community grows and changes I find myself taking occasional observatory steps back so as to see if this crazy awesome ship is traveling in the direction I would like it to; and if not how do I correct that.

(Just a side note: If you haven’t notice lifting is back as the proverbial meat and potatoes of what we do. I got a little lost with all my certification studying and deviated from what I know works. This came from way to much reading of functional fitness, resistance band training, TRX, sand-bells, slosh-pipes, BOSU, and yadda, yadda, yadda…

Then I remembered the last time I went to use the loo and realized I didn’t do a destabilized isometric squat to get to the seat. So yeah, my toilet reminded me what should go in it and that back/front squats are functional.)

Soooooooo a short story long, coffee, I love it. It is good for you. (So is a glass of red wine but that is for another post) I drink my coffee generally as a dark roast, black, in a 12 oz. cup. All in all, boring, uncomplicated and I am pretty sure makes the staff at the ‘bucks I go to bored, annoyed, or most likely just makes me “that guy”. Either way coffee is good for you, or so I read. (I read a lot)

coffee

Quick disclaimer: I am not a certified nutritionist, dietitian, or anything of the like (yet) so this is strictly my OPINION, based on my personal food intake and a ridiculous amount of reading, books, journals, and educational material.

So here are couple quick things:

  • Potential for Genius! (Ok not quite) but an earth shattering effect, coffee is a stimulant. It has caffeine in it. Which blocks a neurotransmitter inhibitor called Adenosine. By stopping this inhibitor it increases neuronal firing and releases dopamine and norepinephrine. Also it is proven through controlled experimentation that caffeine improves mood, reaction time, memory, and general cognitive function.
  • Superhero strength and skinny! (<- A freaking gold plated unicorn says what?) It raises your metabolism and the oxidation of fatty acids. This is due to it being a stimulant and the effect it has on the central nervous system. It has been proven through different meta-analyses that it increases exercise performance by an average of 11-12% this is due to it’s affects on several biological mechanisms, one of them being the mobilization of fatty acids from fat tissue.
  • Type II Diabetes can suck a doughnut! (But, but, can I still have a doughnut? NO, no you cannot) in observational studies, coffee is frequently associated with a lower risk of diabetes. The range of this is anywhere from 25% to as high as 65%. A recent review article I read with close to half a million participants showed that with every extra cup of coffee people had, it lowered their risk by 7%.
  • If Mayan gods are doing it… (The Mayan people originally made Coffee as a soup, or porridge. They also ate people’s hearts [<- I think, granted that could be a lie though.]) Many of the nutrients in coffee beans make it into the drink when brewed though.
  1. 11% of the RDA for Riboflavin (Vitamin B2).
  2. 6% of RDA for Pantothenic Acid (Vitamin B5).
  3. 2% of the RDA for Niacin (Vitamin B3) and Thiamine (B1).
  4. 3% of the RDA for Potassium and Manganese.

Coffee is the largest source of antioxidants in the western diet; this outranks both fruits and veggies.

            Last thing I have to say though. These are great facts but… once you start filling it with 37 sugars, or artificial sweeteners, a half a gallon of milk or creamer, you have then eradicated all that awesomeness with a whole bunch of not goodness. Much like taking a shower in the morning your coffee should be as stripped down as possible. ideally naked.

Why 12-12

Let me tell you a story…

Once upon a time on a beautiful spring night after getting out of work, a young, optimistic athlete’s world changed drastically.

A half-mile from his home, a driver who was trying to make a changing traffic light struck that persons vehicle doing about 50 mph.

The vehicle spun around a number of times and ended up facing in the direction of on-coming traffic. Fortunately the victim was wearing his seatbelt and in was in peak performance shape so he thought he might walk away from the accident unscathed.

Six weeks later after a number of medical visits, it was discovered the victim had broken three vertebrae in his spine and was lucky to be walking.  The outcome was grim; sports were out of the question and lifting heavy was not to be done.

This devastating news sent the victim reeling out of control.  Without sports, this athlete had lost his identity, was depressed, and was slowly drinking and eating himself to death.  At the lowest point, he had packed on an extra 1/3 of bodyweight and was barely recognizable.

Does this sound like every world-class athletes comeback story?
Well it kind of is. It’s my story, and it’s the antithesis for

12-12
Reboot, Reform, Reclaim

Ten years ago, I was that person in the car accident and it closed a door to part of my life only to open a much greater one.  At one point of time the scale read 225#, which doesn’t seem too bad until you realize my healthy weight range is between 160-170.

As I struggled to get back to the old version of myself, I learned some hard lessons. What it feels like to train as a severely de-conditioned athlete, how to eat smart, hydrate, and ultimately how to push yourself through those bad sessions/days/months.  I came out of it a year later stronger, faster, and tougher than ever before.

I was able to “reboot” my own life and reclaim my health, so why couldn’t that same formula apply to others?  We’re not talking about a quick fix, Band-Aid, infomercial BS sales pitch but an actual fix.
I started going through old notebooks full of training plans, and food journals, and diaries. The reboot program was born, and it is all about finding that person (possibly again), with a great support system, some solid guidance, and a realistic timeline.

I invite you to consider this journey to make a lasting and permanent change to your health and wellness.

https://www.contemporaryathlete.com.com/12-12/

open house | october 5

Screen shot 2013-09-16 at 9.12.51 PM

It only took only took 11 months for me to plan an open house. (When I say me, I really mean all the awesome people that helped me in SOOOOO many ways put this together!)

What to bring:
Bring Friends! Lots of them!

 Some people say I am slow. I like to think about it as tactical.  All the pieces had to be in the right place and I think that they finally are. So on the eve of my initial lease signing almost a year ago I am quite ok with saying, hello public. Contemporary Athlete is here and Team CA is ready to change the Capital District.

Here is your opportunity to show off the place many of you call home.

Meet my friends and associates while you nosh on some awesome healthy food from Nancy and her staff at Good Morning Café (The Good Karma Ninja, oh and my favorite Thursday Breakfast Ninja); Robin Morgan of ANew Nutrition who I trust with all my nutrition (“What do you mean no more cookies?” The Food Ninja); Paul Jensen of Albany Therapeutic Massage and Sports Performance Center (“Paul I did this…so can you fix me?” Ninja) oh and ME (Humble Ninja)!

There are going to be some awesome door prizes to win, for anybody that’s interested, a 3pm “Warm Up”, and something I am really excited about, and have been for a long time now…

The Official Launch of…

CAIR

Don’t know what it is? Well, hopefully the anticipation will make you excited enough to show up!

Debunking Diets

Let’s face it diets are sexy and enticing.  You walk into the bookstore and they are a dozen books on the South Beach Diet, the Atkins diet the 17 day diet, all with pictures They pull you in with their promises of 10 pounds in 10 days, no need to workout, with checklists and times when you can eat certain foods.  I am sure that you have heard it all-I know I have.
One thing is true….Diets don’t work.  No for the long term. Sure they work for the initial week or two, the sense of accomplishment is motivating, but then you cheat.  First it’s a day then two, they pretty soon you feel like a failure and have gained back the 10 lbs you lost, plus two.  Or maybe you stick it out but then start to eat “real” food again and the weight creeps back on.  It’s an endless cycle of diet, progress, backslide, which leads to dieting again.  What if you could say good bye to that hellacious cycle and make lifelong changes that will help to change you…both physically and mentally?  Luckily you can and there is no deprivation, no hunger pangs, no feeling of failure if you eat a cookie.  Sounds sexy and appealing right?

5 changes you can make today to feel better tomorrow.

#1 Drink more water…
The benefits of water are often overlooked.  Water helps detoxify, lubricate our joints, stave off hunger, boost our metabolism and our immune system.  Add lemon, lime to help make it more palatable if you desire but be careful the additives aren’t out weighing the benefits by containing too much sugar.

#2 Crowd out
Eating well is like a muscle-you have to use it to make it stronger, and the more foods that you eat that are good for you, the less appetizing junk foods will be.  Don’t deny yourself just add more beneficial foods in like fruits, veggies and whole grains.  You will be surprised how quickly your palate reawakens.

#3 Say “I Don’t” not “I Can’t”
Saying “I Can’t” disempowers you, it slows progress and it will stunt your success.  “I don’t” puts the control in your court, it says that you are making a choice.
I can’t eat fast food…surely you can.  I don’t eat fast food…oh ok well thats another story altogether.

#4 Grocery Shopping
The grocery store is a health and wellness nightmare.  If you can shop at farmers markets, however if you must shop at a supermarket make sure you make a list & stick to the perimeter.  Be an educated shopper, know the deadly dozen, know how to read a label and beware of GMO’s.

#5 CHEW your food
We are always in a rush.  But eating quickly is puts us at a disadvantage for eating well.  Chewing is the first step of digestion and an important one.  If we chew slowly we give the digestive system ample time to do its stop-that is to tell us when we have had enough.  Next time you eat try and chew your food 50 times-difficult isn’t it?  But notice how many more flavors and textures you experience and how much quicker you feel satiated.

Lifestyle changes are lifelong changes and what works for someone else may not work for you.  Experiment try new things.  Make notes of what works and what doesn’t.  Remember why choose failure when success is an option!

What to eat Pre and Post Workout

https://www.contemporaryathlete.com/wp-content/uploads/2014/03/swashrun.png

Have you hit a plateau, not seeing the results you want with your fitness regimen? Are you ready to bring your training to the next level?  What to eat pre and post workout can help maximize the benefit of the workout and extends those benefits all the way through the day and into your next training session, yet is one of the most overlooked areas of nutrition for most athletes.

 

To break it down simply…
– What you eat before (and if needed, during) your workout is crucial for fueling the workout itself and maximizing your performance throughout.
– What you eat after your workout is crucial for optimizing the recovery process (which basically begins as soon as your workout ends) and ensuring that your body has all of the supplies it needs in order to recover, adapt and improve the way you want it to.

Pre Workout Meal…

Consider this meal as the “energy or fuel” phase for your workout.  On a basic level the purpose of this meal is to provide enough energy for you to optimally perform and maximize your workout.  At times this may even include a during workout meal such as when you are long distance running or hiking for long periods of time.  On a more complex level your pre workout meal helps reduce muscle glycogen depletion, reduce muscle protein breakdown and reduces post workout cortisol levels.

With that being said your pre workout meal needs to consist of 2 things…Carbs and Protein.  If you are a numbers person there is a formula for this…For a 60-90 minute workout you need:
Protein = 0.25g per pound of your target body weight.
Carbs = 0.25g per pound of your target body weight.
Now I love working the formulas and tracking my numbers, but for me the novelty wears off in a week or two when real life catches up.  So I make a list of good pre-workout meals and stick it in the inside of one of my cupboards.  That way when I am pressed for time I don’t have any excuses to fall back on.  Ideally you should have this an hour to two pre workout.

Post Workout Meal…

Whereas the pre workout meal is your “fuel or energy phase”, post workout is the “anabolic phase” or “rebuilding phase.”
The goals of the “rebuild” phase are to replenish muscle glycogen that was depleted during your workout, and to reduce the muscle protein breakdown.  Additionally it helps to increase muscle protein synthesis, reduces muscle soreness and fatigue.  This meal helps to greatly enhance overall recovery, and to reduce cortisol levels (reducing cortisol levels are always good).

So what should your post workout meal consist of?  Carbs and protein.  Sound familiar?  The previous formula also still applies but the time period to consume them in is a little tighter.  Your post workout meal should always be within 60 minutes of your workout but ideally 30 minutes.  Whats excellent about your post workout status is that you are literally a sponge at this point absorbing far more carbs and amino acids from protein then any other time during the day.  With that being said you can get away with eating much more fast absorbing carbs (higher glycemic index) post workout.  Again I like to keep a list of foods that
fit this profile on hand so that I can prep my meals easily without too much thought.

So there you have it.  Although a pre and post workout meal is not rocket science it is often one of the most overlooked areas that can help bring your results to the next level.  Over the next week make no changes to your diet and take note of what you normally eat pre and post workout and how you feel during your session as well as after, and throughout the day.  During the second week start making changes.  Notice that more often then not you get your post workout meal in 2 hours later?  Pack a shake that you only have to add water to.  Small changes can yield big results.

Stay tuned for the worst foods to eat pre and post workout as well as my cupboard cheat sheet of my pre and post workout meals.