Training Programs

Attached are your training & daily nutritional protocols for next week. Please review each day closely. Refrain from pushing beyond the indicated durations and intensity levels to ensure that you recover both mentally and physically.  Also, please recapture your body measurements on Saturday or Sunday evening so that we can evaluate your body composition without the inflammation associated with high intensity training.

Avoid Becoming Hungry

During each day, please take a few minutes and inventory your hunger and energy levels.  Your goal is to never allow yourself to become hungry.  To accomplish this, consume high quality fats (avocadoes, extra virgin olive oil, lean protein) and protein (tofu, chicken, beef, salmon, etc.) each time you sit down to snack and/ or eat a complete meal.  Don’t concern yourself on the amount of calories, simply document how much (i.e. 2 apples, 1 cup of yogurt, etc.) you eat and your energy/hunger levels.  If you feel like you have high energy, but it doesn’t last long, eat more.  If you eat and you have low energy levels, then you are experiencing a negative reaction to the food you have eaten.  Since we tend to eat the same things throughout the week, your food log will only need to be updated with anything new that you “add” to your weekly consumption of fruits, vegetables and lean protein. As a reminder, the Food & Energy Log can be found in Initial Resources.

When it comes to your energy levels, you need to be evaluating your energy throughout the workout.  As previously mentioned, if you have solid energy early and then you begin to fatigue, you know that your source of calories is good; however, you are not getting enough calories to sustain your intensity/duration levels.  If you are feeling sluggish early into your workout (after your warm up), then you know that your calories sources are not burning cleaning for YOU – don’t get hung up on what others are saying is the ideal pre workout meal, sports drink or snack; you are working on creating a customized nutritional strategy unique to your workout needs: duration, intensity levels, temperature, humidity and purpose of the workout (strength, speed, endurance, etc.). .

Focusing on your hunger & energy levels is another pro-active approach to creating the success that you desire.  Another tool to help you Work Smart, Not Hard and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches and Staff

Thought for the week:

“It is imperative that you train with focus and purpose.  When you do this, you will find that you are doing things that others aren’t willing to do and you will achieve accomplishments they will never experience.”