CrossFit 13 Stars

WOD – 01/08/18

Skill
muscle-ups

WOD
14min EMOM
5 burpees to a 45# plate
4 box jump overs
3 jumping lunges

Helpful Info
Frustrated with not seeing your weight drop even with counting/limiting your calorie intake?

Although calories in/calories out is important and can be effective when managing your weight, you will not get anywhere with without hormone control.

Cortisol, Insulin, Estrogen, Testosterone all affect the way your body stores and burns fat.

The foods you consume and the ways you manage stress can immediately change the way that your body processes fat.

—Cortisol—
Cortisol is a stress hormone that is associated with stubborn belly fat, sugar cravings, and bad sleeping patterns. Cortisol can wreck the rest of our hormones and is terrible for overall health.

***How to balance Cortisol***
Learn how to manage stress better. Slow down. Practice meditation, yoga or any other mindfulness practice. Put the phone away at least 30 minutes before bed and pick up a book. Practice gratitude. Journal.

Yes, this stuff will help you lose weight.

—Insulin—
Insulin is the fat storing hormone. Insulin is made by the pancreas and allows your body to use sugar (glucose) from carbohydrates in the food that you eat for energy or to store for future use. The problem is, we rarely get to use up this glucose storage, so the excess turns to fat.

***How to balance Insulin***
Limit your sugar and excess carb intake. Under the Standard American Diet, your body quickly becomes insulin resistant and the fat lays down real quick.

Zone, Paleo, Keto, and other similar diets all focus on lowering insulin levels to help lose weight.

—Estrogen—
Low levels of estrogen trigger the hunger response, making you think you’re hungry when you’re really not.

***How to balance Estrogen***
Regular exercise, acupuncture, flax seed oil and magnesium have all been documented to help balance estrogen levels.

—Testosterone—
Helps with weight loss and protein synthesis. Important for muscle growth and increases metabolism.

***How to balance Testosterone***
Drop the sugar, drop the booze. Even moderate amounts of alcohol will dramatically affect Testosterone production.

*************************SUMMARY*************************

—Eat whole foods—
Lean meats, veggies, healthy fats, little starch, no sugar, limit the booze.
(Crossfit Prescription For Food WORKS)

—Manage your stress—
Work on your quality of sleep. Improve relationships. Meditate. Journal.

—Exercise—
If you’re reading this then you most likely already know a great gym you can check out. And if you would like more info then shoot us a note (info@crossfit13stars.com) and we’ll help get you started.