Diaries of a coach

In CrossFit, we have what’s called the sickness-wellness-fitness continuum.

It is a model for discussing the lifestyle choices we make and how they affect our current state of health. Exercise, nutrition, sleep, recovery, stress management, etc. All these things play a roll into where our needle falls on this continuum based on our health metrics: blood pressure, bodyweight, body fat %, skeletal muscle mass, cholesterol levels, 1 rep max deadlift, 1 mile run time, etc. The more we move the needle towards fitness, the larger buffer we are creating from falling into the sickness category.

I have wanted to move my needle more towards the fitness end for many years. The truth is that I didn’t want to put in the work to do so.

Knowing I have strong, consistent habits in exercise and recovery, I know my focus needs to be around nutrition.

CrossFit’s recommendation is to eat meats and vegetables, nuts and seeds, some fruits, little startch, and no sugar. This is getting at the QUAILITY of food we eat. It also sates to keep intake to levels that will support exercise but not body fat. This is getting at the QUANTITY of food we eat.

About 90% of the time I am eating whole, healthy foods. I do enjoy anywhere from 3-5 alcoholic drinks as well as 2-3 sugary treats per week. So while I am not "perfect” in my quality consumption, I am confident I am doing well in this department.

My issues lie in the quantity of what I eat. I have known this for a long time. Many times, I allow stress to cloud my judgement and consume more than is needed to comfort myself.

I have tried many nutritional recommendations and have failed at all of them simply because I didn’t want it enough. So now, I am trying again and wanting to share it to the world in hopes that it will keep me more accountable.

It is important to note that I am not doing this to “look skinny” or “feel good when I look in the mirror”. I am doing this for my health.

So here it goes….

I will be tracking my macros via My Fitness Pal for the next 3 months. During this time, I will be measuring my metrics (that can be plotted on the sickness-wellness-fitness continuum). I will post a new blog each week with the updated metrics, a link to my food log, as well as learnings and challenges that I experience on this journey.

My current metrics:

Bodyweight: 162.7

Body Fat %: 25.2
Skeletal Muscle Mass: 69.2
Hip measurement: 42.5

HbA1c: 5.9%

My goal metrics:

Bodyweight: 155
Body Fat %: 22
Skeletal Muscle Mass: 72
Hip measurement: 41
HbA1c: 5.3% (to be taken again at the end of 3 months)

My nutritional plan:

To maintain my current weight at my current exercise level, I am consuming approximately 2,500 calories per day.

It is true that in order to loose body fat, a calorie deficit is needed. What matters is that it is a sustainable deficit and one that allows for my results to be long term.

I will be going off CrossFit’s general recommendation of 40/30/30 split for macros.

2,010 cal/day (tracked through My Fitness Pal)
- 205g carbs/70g fat/140g protein
Limit alcohol intake to 3 drinks/week (to be within macros)
Limit sugar intake to 2 treats per week (to be within macros)

My psychological/self-care plan: