Today’s nutrition plan we’re going to cover is Renaissance Periodization (RP)! RP is a company that offers templates and 1-on-1 nutrition plans. They are a calorie and macro-centered plan that give exact amounts of food to eat at certain times. I have not done it personally but have collected information from a number of people that saw success from following it. As always, not every plan is for everybody. My goal is to introduce these as different options.
Notes on each persons answers. Every single persons first response was “it works” followed by other pros like energy, lots of food, didn’t feel hungry. But like every diet some peoples cons were different. In fact, one person specifically said it wasn’t sustainable for them long term and another person listed sustainability as a pro. So here are their pros and cons list.
-Easy to follow
-I was never hungry
-More energy, slept better, felt healthier
-Like having meals prepped and ready
-Difficult to weigh and measure food
-Increased energy and performance
-Looked good naked
-Lowered blood pressure and cholesterol
-At first, hard to eat that much
-Lots of prep time and planning
-Hard to maintain for life
-Can’t look at it as a finish line or it wont last. It’s not “just make it three months”...
-Not hungry, ie in a caloric deficit without feeling like it
-Each cut gets progressively harder until you adapt
-If you don’t like vegetables, it’s not for you
For more info go to: https://renaissanceperiodization.com/faq
Burnout can be the most challenging part of your journey. Whether its career related or relating to your personal fitness. It can sometimes feel like you have the weight of everything and everyone on your shoulders. This weight you may feel can be a huge struggle in trying to get ahead.
Sometimes it’s important to reflect on and remind ourselves why we traveled down this road in the first place because it’s easy to forget when we’re frazzled. Being content, being happy, takes time and sometimes we need to push aside the stress that we are feeling to see the good in our everyday lives.
I’ve been there, and have spun around all kinds of ideas on how I could escape burnout in my own life. A few helpful tips that I have found to help with Burnout.
“Self-care is a deliberate choice to gift yourself with people, places, things, events, and opportunities that recharge our personal battery and promote whole Health-Body, mind, and Spirit.” –Laurie Buchanan, PHD
- Coach Morgan Ross
By: Coach Spencer
Throughout a health and fitness journey an athlete will see highs and lows. The highs of personal records on runs, lifts and weight loss. The lows of gaining unwanted weight, struggling on runs, etc. Weeks, months and years pass. You’ve accomplished goals and achieve what you once thought was impossible. But there’s always a next step.
I’ve been in CrossFit for over 10 years. I’ve competed locally, I’ve been to regionals twice, I’ve had weight gains/losses. Moral of the story, I’ve seen a lot on my fitness journey but one thing I’ve never had to do is weight loss. I started CrossFit all skin and bones and slowly added some muscle mass. About three years ago I intentionally tried to gain weight. I was training 2-3 hours a day and eating anything and everything. Sure enough, I gained the weight. Easily I should add. Then I made some life changes and went to training from 2+ hours a day six days a week to an hour a day three to five days a week. But my eating stayed the same. Krispy Kreme Thursday didn’t change. Guess what? The 20 pounds added stayed but the lean muscle didn’t.
Finally one day I saw a picture and decided something needed to change. I am an affiliate owner and promoting health daily but I wasn’t really walking the walk. I wasn’t being diligent in training or eating. Changes happened. Krispy Kreme Thursdays had to go. Nighttime snacks had to change. I made those simple changes and not much happened. With my work, training and sleep schedule RP doesn’t work for me, KETO and other low carb diets aren’t for me so I decided to try MY variation of intermittent fasting. My wife and I don’t eat dinner until 9:15 or 9:30 and I like to eat something after dinner so I figured my last time eating for the day would be sometime between 10:00-10:30. I wanted to have a fast of at least 12 hours so that meant I wouldn’t have a breakfast and I would try to hold lunch off as long as possible. training or eating.
The first couple weeks working out felt terrible (I workout in the mornings usually), I got a little hangry (hungry+angry) and Krispy Kreme looked real good. But I stuck it out. 8am felt better each week. I got rid of mid-afternoon snacks as well and felt good through the evening. It got easier. Not easy, easier. After about six weeks somebody said something to me about looking leaner. So I took a second progress picture. I noticed some changes and it added some fuel to my fire and it also gave me the relief knowing this was working for me. I’m still not where I want to be but I know its working and going forward I might need to tweak some things. The closer I got (get) to my goal, the more changes I need to make.
There are two points to sharing my brief story. One, there’s always something more or next. Two, there’s something that works for you.
Whether you’ve been in fitness for a decade like me or you started last week you can find something to strive for. A new 5k time, back squat weight, competition to rx, body fat percent, etc. There is a next step for you. And if you don’t have one fitness becomes stale, not fun and easy to quit. Find it yours!
Nutrition, exercise, lifestyles. There is something that works for everybody. Everybody sees the instagram model or neighbor down the street on the new diet fad and thinks it’s the magic pill. It’s not and never will be. BUT it might work for you. In the CrossFit (and fitness in general) world we’ve seen paleo, zone and different cleanses rise and fade just like KETO and RP will too. It doesn’t matter what celebrity lost 60 pounds or professional athlete got better doing diet blank. They aren’t you or live the way you do. Try different styles, stay away from McDonald’s and give it time! Your body will not adapt to a new training regimen or diet in a few days. Give it a couple months and adjust. Find what works for YOU, not for your favorite celebrity.