Celebrating our 10th year as a Huntington Beach CrossFit Affiliate!
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LEAN AND MEAN MENTALITY!

Rosario Rios Aguilar • March 15, 2015
 fat. Try to resist your sweet tooth from wine, fried or fresh fruit, or any carbs that are going to spike your insulin. STAY STRONG, you already worked so hard during the day, DO NOT DO IT NOW!!

Pre-Workout: you want protein and fat right before 

Post workout: lean protein and digestable denser carbs to replenish like potatoe yams , no fats
  
yes that is paleo bread =) in New Zealand haha

4. HOW MUCH TO EAT:

-Protein: as many eggs you can fit in your hand or about palm size steak or chicken breast, every meal!!

-Carbohydrates:

Veggies AMVAP- as many veggies as possible-leafs, khale, cabbage, greens!!

The Carby ones like the sweet potatoe and squash righ after your workout but not before bed, remember lean and mean right before bed!!!

Fruit: a fist size, for people that want to reduce body fat then very minimum! fruits are still sugars, your body recognizes sugars not as oh this is a banana, or an apple, no! it recognizes as oh look 30 g of sugar, YUM!

Fats: thumb size on the coconut oils or butter

-1/2 avocado a meal

- fist size on coconuts 

 include fats every meal except after workout! avocados and nuts are your friends! not salted tho! =)

5. EVERY PERSON IS DIFFERENT:

-This is extremely important because every person is unique on how they respond to food and the timing on food. If you have the perfect world and sleep at least 7-8 hours and follow this guidelines, you will be healthier. (aesthetically as well haha) but we all know that it is not the case, so how do we go about this?? 

Take one day at a time and remember to when it all fails, eat protein like chicken and meats and stick to the nuts, you need some energy besides your black coffee..

ok power nap for 10 minutes and feed the brain some 1/4 of yam and couple of eggs and believe you will have a LOT more energy!
  
Flat White in Queenstown, NZ

Now, every person needs to know their macronutrients (protein, fat and carbs) depending on their activity level and goal. Athletes that are looking for performance is going to be a bit different than people that are trying to be healthy and maintain or get to a healthier range on their body fat. It is a fun procedure of trial and error and being consistent you can actually see changes.

I keep hearing questions on the booze... ok every one likes to have a drink here and there, GREAT, no problem, your choice... now if you are a drinking weekend warrior dont except too much of a change in energy or fat reduction. Those two DO NOT go together but you can enjoy and play a little here and there. Just be true to yourself and know your limits so that you dont derail from all your hard work.

Also, you can eat clean and still go up in muscle! but it is going to take a lot more meals and discipline on fueling your body at the right time! Have fun with it and remember it takes time to reverse certain effects made in the body, so be patient and DO NOT STOP! 

We believe you all can do it, Do you believe in yourself???

Here is a sample of a shopping list:
 
Feedback is always great! let me know if anyone would like me to focus on a certain topic or go into more detail on certain subjects!

Stay Strong,

DRS Strong

Coach Rosario
  
Where it all began.... =)

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Why do we hesitate to do things we want to do? What makes us scared? We might never have the answers to a lot of questions, and believe me I love questions haha! But what I do know is that we are only here with an expiration date so why not go and seek adventure and do the things we are afraid of doing and trying. Anything worthwhile is both scary but yet super empowering. The thrill of doing something out of your comfort zone, outside of your circle, speaking in front of thousands, singing out loud, the saying dance like nobody is watching! so so true for all of us! Look at yourself in the mirror and appreciate every part of you. Dig deep in your own feeling and your own brain. Share the love of something with someone you choose. Read poems, do the photoshoot you have always wanted, sky dive ( never have I ever haha) Get in the gym and kick your butt! don't be afraid to be the last one of the class, it won't be for long! Talk on the phone more often, ask your crush on a beach walk :) anything that you always have wanted to do. LET'S GOOOOOO!!!! Stay Strong, DRS Strong! Coach RRA
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