Blog – Page 17 – Coach Chrystal's Eat Move Live

Meal Portion Estimating

A handy tool for just about anyone concerned with food portions is the ability use your own hand as a guide for estimating, or to use a standard plate as a method of portion control. Using the below techniques, test your own estimation skills for accuracy when you are at home and can measure after you estimate to better your skills. These skills will be beneficial to clients utilizing both extreme and less accuracy alike. Read more “Meal Portion Estimating” →

Nutrition

Know Your Vitamins

The body, with the exceptions of both Vitamins D and K2, cannot manufacture vitamins, which makes them essential. We need vitamins for growth and maintenance, general physical well-being, immune system functions, and for hormonal and nervous system support. While all vitamins can be obtained from food, Vitamin D can be also produced internally with exposure to the sun, and intestinal bacteria can produce Vitamin K2. Read more “Know Your Vitamins” →

Fitness

What is Functional Fitness?

To understand functional fitness we first need a baseline. We need to know what fitness itself actually is. In most dictionaries fitness is poorly defined as the condition of the body being physically fit and healthy. This leaves one to question who then has better fitness: the marathon runner or the world-class weightlifter? What about the Olympic gymnast, pro basketball player or even the super strong looking dude doing countless biceps curls while checking himself out in the mirror at your local gym? Read more “What is Functional Fitness?” →

Keto

The Best Ketogenic Bun Recipe EVER

Dry Ingredients

1½ cup (150g) almond flour (almond meal)
⅔ cup (40g) psyllium husks (will be powdered), or ⅓ cup (40g) psyllium husk powder
½ cup (60g) coconut flour
½ packed cup (75g) flax meal
2 tsp cream of tartar or apple cider vinegar
1 tsp baking soda
1 tsp pink Himalayan or sea salt
5 tbsp seeds (sesame, sunflower, flax, poppy seeds) – optional Read more “The Best Ketogenic Bun Recipe EVER” →

Body Science

Metabolic Rates – Speed Up or Slow Down the…

Muscle & Metabolic Rates

Before you read this, if you’re not really sure what your metabolism is you can read about it in a previous entry here.

Muscle is referred to as metabolically active. The more muscle you have, the more mitochondria (or energy producing powerhouses) you have. And as such, the more calories you burn – even while at rest. Muscle is the only tissue in the body that has the capacity to burn calories. As such, increasing muscle tissue by strength training is a surefire way to increase or speed up your metabolism. This is why people state that strength training helps you burn fat. It does. Read more “Metabolic Rates – Speed Up or Slow Down the Metabolism!” →

Body Science

Research on Sleep: Weight Gain & Obesity

Sleep is the foundation on which the two pillars of good health, fitness and nutrition stand.

Ineffective, inadequate sleep is a detriment to any and all nutrition and fitness efforts. In fact, sleep deprivation can kill you. Every major system, organ, tissue cell, and even DNA molecule in your body suffers for lack of sleep. The effects of sleep deprivation are so severe that the Guinness Book of World Records stopped recognizing attempts to break the sleep deprivation record. The evidence of detriment is so compelling they then went on to delete past records out of fear that Read more “Research on Sleep: Weight Gain & Obesity” →

Nutrition

Water – Also a Macronutrient

Water is also considered a macronutrient. It does not provide calories or nutrients but acts as a carrier, distributing nutrients to cells and removing waste products though urine and is required by the body in large amounts. The largest portion of our body weight is water (two-thirds, or anywhere from 60%-85% depending on your information source), and the body needs you to consume more grams of water per day, than any other nutrient. Water is involved in every Read more “Water – Also a Macronutrient” →

Keto

Butter Chicken – Instant Pot or Slow Cooker

Ingredients

975g boneless, skinless chicken breast or chicken thighs
219g white onion, diced
8 cloves garlic, finely minced
2.5 tsp fresh ginger, finely minced
2 tsp coriander
2 tsp cumin
2 tsp cardamom
1 tsp salt Read more “Butter Chicken – Instant Pot or Slow Cooker” →

Recipe

Macro Smash Deconstructed Yogurt Parfait

Some nights, I just really, REALLY need something dessert like and sweet. Some variation of the below has been a savior to me on more than one evening – and it almost always allows me to meet my macronutrient targets.

Ingredients

175g Fat Free Plain Greek Yogurt (I like Danone OiKOS Triple Zero)
6g Sugar free, fat free Jello Pudding powder, flavor of choice (vanilla, cheesecake are best) or; ½ scoop whey protein powder of choice

Fitness

The EMOM Workout: What They’re All About

Yesterday’s workout in my CrossFit box looked like this:

EMOM 14
Odd: 12 Calorie Row
Even: 12 Shoulder to Overhead (S2O)

EMOM stands for Every Minute On the Minute. The number ‘14’ to the right of ‘EMOM’ in the title signifies that this workout is a total of 14 minutes long. This means, every minute is one round and we start work every time the clock hits :00, for 14 full minutes. The idea is that we complete the work specified (either the 12 calories on the rower, or 12 shoulder to overhead) within that minute and then rest for any remaining time before the start of the next minute. Read more “The EMOM Workout: What They’re All About” →

The things I've learned...

Meal Portion Estimating

Know Your Vitamins

What is Functional Fitness?

The Best Ketogenic Bun Recipe EVER

Dry Ingredients

Metabolic Rates – Speed Up or Slow Down the…

Muscle & Metabolic Rates

Research on Sleep: Weight Gain & Obesity

Water – Also a Macronutrient

Butter Chicken – Instant Pot or Slow Cooker

Ingredients

Macro Smash Deconstructed Yogurt Parfait

Ingredients

The EMOM Workout: What They’re All About

What are you waiting for?