Thursday Sep 08, 2016
  • Classes
    • 6am
    • 715am
    • 930am
    • 12m
    • 415pm
    • 530pm
    • 645pm

Hang & A little insight into the J&T

Strength

10min EMOM

1 Hang Snatch
(squat & building)

MetCon

5 Rounds For Time:

1 Hang Squat Snatch 95/65
2 OHS 95/65
3 OH Lunges (ea leg)
4 C2B Pull-ups
5 Box Jumps 30/24
6 Ring Dips
7 Deadlift 95/65
Rx+ = 135/95

Coaches Notes

A Day in the Life of the Jacked & Tanned 

This week we started the 'measurement & programming' portion of the Jacked & Tanned nutrition challenge. While a lot of the program can be taught in a group setting, the initial measurement & custom nutrition programming needs to be done 1-on-1. People have been asking what this entails, so I thought I'd share it with you.

We start the session off with a body composition measurement. It's quick and painless with 2 electrodes being placed on your foot & 2 on your hand. We have a piece of hardware called a BIA that sends an electrical current (zap!) through your body which gives us a resistance number and a reactance number.

These two numbers get entered into our software under your profile and we get a snap shot of your body composition.  It looks something like this:

PHYSIO E

(You're looking at categories of body composition - everything is represented in pounds with the exception of Fat% and BMR. Your BMR is probably the most important piece of the equation as it allows us to understand your calorie needs)

From there, based on your goals (ex. fat loss, muscle gain, jacked & tannedness, etc) and your specific needs we develop a nutrition program:

NUTR E

Some of the big takeaways:

1. Stay hydrated (water is muy importante!)
2. Spread your calories out over the day (we like 5-6 meals)
3. Balance your macros (different ratios work for different people but balance is necessary)
4. Cheat (sometimes you can't fit chicken wings & beer into your macros, if you're staying on track 90% of the time, treat yourself 1-2X / wk)

This nutrition program is designed based on your individual body composition, calorie needs, livestyle and as I mentioned, goals. The result is, uh... well, results.

This framework you see allows a lot of flexibility in terms of food choice because it's not a 'diet'. We give you the framework, you eat inside that framework.

From here, our challengers track and record their intake over the first few weeks to ensure that they are not only learning where their calories are coming from but what they are made up of (protein, carbs, fat, etc).

Next Tuesday is nutrition seminar #1. During this 1-hr session, we'll take about eating for your ideal body composition, fat storage, fueling properly so you stay full & energetic, how you can speed up your metabolism by up to 43% and so much more.

If you are frustrated with your current body composition or you simply would like to learn more about nutrition, this challenge is for you. We only have 6 spots left.

Here's a link: GET JACKED & TANNED

 

 

– Eric Barber