ultimate body - function well · • with low activity and higher body fat levels, starchy...

ULTIMATE BODYFUNDAMENTALS

8 WEEK

N U T R I T I O N


Protein• Thermic Effect of Food - The protein digestiveprocess burns a lot of energy throughout day

• Ability to repair at the cellular level from stress

• Lean Body Mass Gain - Protein is the most importantmacronutrient for this process

• Satiety - Protein and variation within proteinsources is important for the balance of energy and toreduce feelings of hunger

• Adequate protein digested effectively uses energyand repairs

• Hormonal response - Protein regulates hormoneslike glucagon that controls fat storage


Hydration• Humidity, temperature, activity, timing, and quality are allconsiderations for hydration

• Dehydration keeps you from operating at high efficiencyincluding lack of mental acuity in late afternoon, increases inheart rate during simple tasks, and waking up groggy

• Status of hydration is important for muscles and blood - urineisn’t the only indicator

• Optimal hydration means detoxification and improvedgastrointestinal function

• Water upon waking is a great start to the day, including a pinchof sea salt for those with adrenal issues

• Some people can have sleep disrupted by over hydration and itmay work to reduce water intake in the hours before bed

• Waking up too much in the middle of the night usually hasmore to do with stress and hormonal profile

• Liquids other than water are not optimal for hydration: - Milk - good for babies and weight gain in the absence ofautoimmune sensitivities- Juices - liquid sugar, void of nutrients that should go with it asfruit- Alcohol - not for hydration, and should not be used to calmdown because of the effect on cortisol - Coffee - some good antioxidants, but coffee is not a source ofenergy


Food Quality Matters• Improvements can be small changes that make a bigimpact

• Improvements in body composition, inflammation,increased exercise capacity and libido

• More meals eaten at home increases food quality,including leftovers - you know the quality ofingredients used

• Food preparation creates quality if responsibility istaken in planning

• Reasons for eating organic foods are sustainablefarming practices and lacks pesticides - refer to “DirtyDozen”


Food Intolerances• Can’t eat some foods without gas, bloating,headache, scratchy throat, joint pain? Can sometimesbe fixed simply with increased food quality

• History of poor foods can weaken gastrointestinaltract and decrease resiliency - Were you breast fed?What was your food profile growing up? Homecooked or processed foods?

• Is there specific foods from which you have directacute symptoms - Common foods for intolerances toremove can be dairy, grains, soy, oats, and eggs - Takeout a food for 7-10 days or a few weeks and createawareness about where it is hidden in your diet - Onthe first day afterwards, have it multiple times in theday from normal sources and document yourfeelings

• Intolerances are when the body spends too muchenergy to break the food down and it’s a burden

• After a temporary removal from your food profile,sometimes it can be successfully added back

• See our Naturopath to identify food intolerances


Carb Tolerance• The right carbs can be fine dependent on function, activity,goals, and lifestyle

• For an intense athlete, lots of carbs can be good, but notfor persons with low activity levels wanting mental acuityand energy balance

• Focus on high quality carbs

• Vegetables are great as a primary source of carbs, nomatter the function or amount of carbs

• With higher activity and leanness levels, the more carbsyou can have and should have

• With low activity and higher body fat levels, starchyvegetables and other carb sources should be a reduced partof diet

• Fructose is not a good energy source for those interestedin daily function and good health markers - Sugar is oflowest importance as a carb source - May be required forintense athletes whose diets don’t allow for optimalrecovery

• Pre & Post-workout is the best time to consume carbs


Fats• Low fat diets can be very detrimental

• Involving good quality fats creates satiety and energylevels - Too many poor sources of fats in your food profilewill create internal inflammation

• Cell membranes are composed of fats, and good fatsimprove intercellular communication

• Fat is important for digestion, cells, and the nervoussystem

• Best sources of fats are animal sources (‘food qualitymatters’ definitely applies here), coconut and olive sources,and some nuts

• Stay away from fats that are overheated or used for long-term shelf life in products

• Sit down and chew, use good food hygiene practices withdense calorie sources

• With better food sources, hydration, removal of foodintolerances, and improved sleep, resiliency is increasedand digestion of good fats is better

• Low levels of resiliency can mean that even good fats won’tbe absorbed well


Lifestyle• Quality sleep is most important for absorption,satiety, energy levels, and hormones - If sleep isdisrupted, hormones are released to create hungerand require more calories

• Breakfast is important and if not hungry at thistime, it could be because cortisol levels are off fromtheir natural state and digestion as well

• Stress response from lifestyle of anxiety maychange gut composition and food absorption

• Relying on false energy such as caffeine means yourfood absorption may be suffering


S U P P L E M E N T S


Health SupplementsQuality is important. You get what you pay for,practitioner range supplements are what weconfidently recommend. Many of the cheaperbrands are often just wasting your money

Blood AnalysisAnalysing blood work can be a powerfulpreventative and diagnostic tool to establishunresolved and potential health issues. Aiding ininforming what supplements are required


Fish Oils• They have benefits to just about every diseaseknown to man

• They help mitigate insulin response – remembercontrolling insulin is a very important hormone tocontrol for fat loss as it is the main fat storagehormone - the more insulin you produce the fasteryou will age

• Promote serotonin production – this is your feelgood neurotransmitter. Keeping your serotonintopped up will help you make better nutritiondecisions

• Turn on your lipolytic genes – which are responsiblefor burning fat as fuel

• Great for joint and arterial inflammation


Vital Greens• We can’t get many of the nutrients out of food alonefor optimal health

• Phytonutrients - Offer many health benefits fromplant based compounds through their antioxidant,anti-inflammatory and or other properties

• Antioxidants

• Vitamins

• Minerals

• Super foods


Magnesium

Trouble sleeping. Magnesium has a calming effect onthe nervous system. If you are deficient yoursympathetic nervous system will be elevated. Shownto alter electrical activity in the brain, causingagitated sleep and frequent awakeningMuscle cramps or excessive soreness. Muscletwitching is a sure sign of magnesium deficiency.Magnesium is necessary for your muscles to contractOverwhelmed by stress. Lack of magnesium causesan overactive sympathetic nervous system. Whichcan cause excessive cortisol as part of stress responsewhich can cause a racing mind and anxiety responseDepression. Serotonin (elevates mood) is dependenton magnesiumManage blood sugarHigh blood pressure/CVD healthTrouble focusing. Magnesium regulates a keyreceptor in the brain that supports memory andlearningDigestion

Required for hundreds of biochemical reactions inthe body to function properlyThe body's most essential mineral

Signs of magnesium deficiency:


Zinc• Improves all aspects of health and well being, it isfound in every tissue in the body

• Powerful antioxidant

• Maintains ideal hormone levels. If deficient, cancontribute to male and female infertility and lowlibido

• Exacerbates effects of stress on the body andaccelerates ageing

• Helps with physical performance

• Energy levels

• Boost immunity

• Men for aromatase enzyme


Probiotic If your digestion system is compromised, the vitamins andminerals from your foods do not get absorbed as effectively.This can lead to your immune system being run down, poordigestion increasing; heartburn, gas, bloating, constipation,fatigue, skin irritations, poor liver function just to name afew. Getting digestion sorted should be the focus aboveanything else. Probiotics are a good place to start with a gutrebuilding protocol

• Improved energy

• Improved immunity

• Improved neurotransmitters (they send messages from thebrain to the cells and hormone receptors throughout thebody) are produced in the gastrointestinal lining

• Antibiotics, stress and certain illnesses can all result in areduction in the number of good bacteria in the bowel andmay lead to the overgrowth of harmful micro-organisms

• Any digestion distress or irregular bowel movements,probiotics is a good place to start


Bone Broths • Slow cooking pre-digests your food for you, whichmeans better absorption of vitamins, minerals andamino acids - These nutrients are vital for cell repair,immune function, detoxification and energy

• Better nutrient absorption means improved overallfunction

• Gut healing. Amino acids release from the bone intothe broth. Glutamine in particular is vital for helpingto repair the gut lining and keep it healthy

• Joint and ligament health. High in gelatin andcollagen, keeps tendons and ligaments strong

• Look younger. Proline is another amino acid foundin broths, it aids in keeping the elasticity in your skin,hair and nails strong


S T R E S S M A N A G E M E N T


Yoga + Meditation • Stimulate your parasympathetic nervous system(rest + digest) with yoga and meditation

• Meditation provides positive neurological benefits

• Yoga and meditation have a positive impact onGABA production - Neurotransmitter to help yourelax and shut down your brain

• Finish your training with meditation to get themaximum benefit by betting equipping your body toabsorb nutrients and recover


BEGINNERFOUNDATIONS

athletic zone

ROAD TO RX

Beginner Athlete Building a Strong FoundationTo achieve our goal of delivering sustainable,balanced fitness for our athletes it is important weprovide you with an environment to achieve justthat.

This means we need to program intelligently andeducate our athletes with ‘the why’ behind ourprogramming.

The biggest mistake an athlete can make is attemptthe more advanced movements too early in theircareer before the foundations have been laid.There are 3 fundamentals when starting yourCrossFit journey:

1. Be able to handle your bodyweight well beforeadding load

2. Have good mobility

3. Adequate structural balance


The purpose of this program is to give you a

structural balance (accessory exercises and mobility

work) template to get done on your own outside of

CrossFit.

Complimenting this program with 1-2 Yoga classes in

our Restoration Zone will produce the best results.

Each athletes starting point and ability level will be

different to the next athlete. If any of the exercises

are too challenging or too easy see a coach for an

alternative progression or regression.

This program is an “extras” program to be done as an

addition and not in replace of the CrossFit class –

Attending classes will provide you with the best

results.

Restoration Zone


http://restorationzone.com.au/

Adding load to the barbell before an athlete has the

mobility to achieve the positions of the movement

safely, with full range of movement along with the

strength to handle their own bodyweight is more

than likely setting the athlete up for failure

somewhere down the line.

For example we’d much rather you master 10 strict

push-ups with perfect position than try and find out

what your 1rm bench press is, or there’s no point

trying to complete a 60kg back squat if you struggle

to achieve full ROM with bodyweight squats or find

split squats and step-ups difficult to maintain a

stable pelvis and neutral spine.

Behind theWhiteboard Programming Fundamentals


This program provides you with fundamental

bodyweight exercises to practice, the loaded

exercises incorporated are mainly unilateral

(single limb movements). The main focus of this

program is to strive for perfect positions rather

than the load lifted.

STRIVE FOR STRICT TECHNIQUE ALWAYS.

Always remember how well you can move with

neutral spine, regardless of how many reps or the

load, is what sets you up for a healthy body.


The quality of the movement over quantity should

always be the focus!

The best way to achieve this is by improving mobility

to ultimately achieve full ROM without compensating

somewhere in the spine. Once mobility has been

improved we then want to focus on any weak links in

the chain by establishing and then strengthening our

stabilisers – This approach lays the foundation

allowing you to achieve the best strength gains safely

by now being able to train the joint through the new

full ROM with the big bang for your buck compound

lifts.

Click here for DIY Mobility


http://functionwell.com.au/blog/put-end-injuries/

Shoulder:

Rotator cuff

Stabilises the glenohumeral joint by pulling the head of

the humerus (shoulder joint) firmly into the socket

(scapula)

Scapula stabilisers

Stabilises the scapula by pulling it firmly into the spine

and ribcage

Focus initially on the lower trap and rhomboid muscles,

Hip:

Click here for a STRONG, healthy back – Through the

magical GHR

THE MAJOR STABILIZINGMUSCLES ARE:

Click here


https://www.t-nation.com/training/the-glute-ham-raise-from-a-to-z

Erector Spinae (lower back)

These muscles are imperative to have strong before

completing heavy squats and deadlifts from the floor.

When it comes to touch n go reps this is where our 2min

sorenson hold comes in. This demonstrates adequate

endurance in the spinal erectors (back muscles).

Gluteus Medius

Stabilises the pelvis.

A stable pelvis should always be the focus over the load

lifted with lower body movements. Common faults to

look for is the dropping on one side, knee collapsing in or

weight shifting to one side. This often means you need to

incorporate more strength work for the gluteus med and

abdominal muscles.


Gluteus maximus

The prime mover in hip extension. Athleticism is

improved through powerful hip extension.

Strong glute max muscles help to stabilise the pelvis and

take the load off the lower back and hamstrings.

If you are an office worker or are seated for long periods

throughout the day tight quads and hip flexors will more

than likley be an issue for you. Seated positions will

rotate the pelvis forward placing the glutes (butt muscles)

in a weakened position.

Lower abdominals

The lower abs stabilise the pelvis and help to prevent

anterior tilt (forward tilt). This helps to keep the pelvis in a

position where the glutes can function correctly.

The glutes set the position, the lower abs stabilise the

position.


Knee:

Vastus medialis (VMO)

This muscle prevents unwanted movement of the knee

cap and stops the knee and ankle from rolling in.

Tight quads and ITB can pull the knee cap away from the

centre of the knee. Mashing the outer quads and ITB

along with strengthening the VMO and gluteus med can

help prevents this.

Hamstrings

Strong hamstrings are also important for hip extension,

which is a movement we use in every day life but also a

lot in CrossFit. It is important the hamstrings are strong

unilaterally (both legs).

The hamstrings cross both the hip and the knee meaning

the need to be strengthened using both hip extension

AND knee flexion. This is why the GHR is such a great

machine.

Click here for GHR Exercises


https://www.t-nation.com/training/the-glute-ham-raise-from-a-to-z

Ankle:

Poor mobility in the ankle joint can impact everything up

the chain. This is probably the most important joint to

strive for adequate ROM if currently restricted.

Poor ankle mobility will cause compensations

somewhere up the line.


Mobility:

A1: Couch Stretch 2mins each side

B1: Pigeon 90sec e.s

C1: Jefferson Curl x 10 reps

PROGRAM 1 HIP FOCUS

PigeonCouch Stretch

Jefferson Curl© Function Well Athletic Zone all rights reserved.

https://www.youtube.com/watch?v=7Vn3YWsD5sM

Accessory Warm Up

A1: Goblet Deep Squat Hold x aim

for 60sec – this is mobility and

strength endurance. Holding the

K.B will help force you down into

a nice deep squat position.

A2: S.L or 2 Leg Hip Extensions

x 10 reps

X 3 rounds

B1: Box Step-up

B2: S.L RDL’s

B3: Elevated split squat x 12/12

C1: GHD hold for max time.

X 3 Rounds

Conditioning: 500m Row for Time

Goblet Deep Squat

S.L Hip Extension

Elevated Spilt Squat

GHD Hold


Mobility:

Prone pec stretch 2mins e.s

Banded lat stretch 2mins e.s

A1: Lower trap x 6 hold at top for

3 sec

A2: Scap Push-ups x 8 reps

A3: Bar Hangs – goal is to build to

60sec

X 3 Rounds- Rest 60sec

PROGRAM 2SHOULDER & SCAP FOCUS

Prone Pec Stretch

Banded Lat StretchScap Push-UpsScap Push-Ups

Bar Hang

Lower Trap


https://www.youtube.com/watch?v=C39myytFH3k

https://www.youtube.com/watch?v=WUku5q6_GxI

B1: Band pull aparts x 10

B2: Ring rows x 5 reps

C1: Ring push-ups x 5 reps.

Rest 60sec

Conditioning: Tabata Airdyne for cals

Band Pull Apart

Ring Rows

Ring Push Ups


A1: Tuck hold x 30sec

A2: Back Extensions x 8

B1: Hanging Knee Tuck Hold x 10-30sec

B2: Prone hollow body push-up hold

x 15-30sec

B3: ½ Knee band or cable rotations

x 10 e.s

PROGRAM 3MIDLINE FOCUS

Prone Pec Stretch

Prone Hollow Body Hold

1/2 Knee Band Rotation

Hanging KneeTuck Hold

Tuck Hold

Back Extension

Conditioning: K.B M: 32kg e.sF: 24kg e.s Farmers Carry 100mfor time.


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