Wednesday 110518


Max box jumps!


Tabata Something Else

8 rounds of 20 seconds of work followed by 10 seconds of rest for each of the following:





Compare to 100730 and 110314

JoAnne and Todd assuming the push-up position!

Many of us rely on that cheat meal to keep our sanity while keeping our nutrition dialed in. Somehow it makes it a little easier to avoid that temptation, whatever it may be, when you know in a day or two it's cheat meal time! A lot of the time we know exactly what that cheat will be days in advance. When you're coming up with that delicious indulgence, do you ever wonder if it would better to kind-of cheat rather than go all the way? Check out the article below from Whole9. It's a cool way to evaluate that cheat meal!

Whole9′s Guide to Nutritional Off-Roading

A few months ago, we heard a fascinating question from a workshop attendee. Well, to be honest, the question itself wasn’t fascinating, but our answer (or lack thereof) we found mighty interesting. The question posed to us was this: “If you were going to “cheat” and make a bad food choice, is it better to choose something that’s less bad?”

We Don’t Do “Less Bad”

This idea of “less bad” is a common theme at our events; folks hear us present our views on “optimal nutrition” all day long, and then persist in asking what their “less bad” options would be. (For the record, we do not fall into the trap of answering these questions. Our job is not to advise you on the “less bad”, our job is to tell you what is optimal. But we digress…) After pausing a moment, we both answered (in unison), “Not necessarily.” And while our audience gaped at our response (what kind of nutrition consultant would actually advise you to choose the gluten-bomb over the gluten-free?), we did our best to explain. Our best, unfortunately, was pretty inadequate – not because we didn’t have a coherent thought process, but because there are so many factors in play when making a not-so-good food choice.

It’s Crazy, But It’s True

The thing is, eating well isn’t really all that complicated. No, it’s not, despite how difficult it may have been to get yourself to our side of the nutritional fence. If you’ve got our Shopping Guide and MealSimple™ template, making smart food choices is easier than easy. Choose foods off our list, using our “good-better-best”, nutrient-density and fat hierarchy recommendations. Create meals and snacks following the meal planning template. Use our guidelines to help you evaluate for yourself whether you’re eating the right amount to accomplish your goals. Repeat. That’s it – really. If you’re following our clear, concise guidelines, you literally cannot go wrong. See? Eating good food is pretty simple.

What gets really complicated is choosing not-so-good food. Seems counterintuitive, doesn’t it? Eating well is difficult, but eating junk food, comfort food, cheap-and-dirty food has always been easy. And that’s true… until you start thinking about making better food choices. Once you start caring about the food you put in your mouth, the situation flips. Eating clean is now far easier. You’ve got your Whole9 “rules of the road” – your lists, your guidelines, your handbooks. Stay firmly on the pavement and you’re in good shape. But what happens when you go off-road, away from your lists and guidelines and handbooks? That’s where things get muddy, where it’s not so clear-cut, where (until today) we couldn’t offer you any guidelines as clear and concise as those outlined in our “road map” for healthy eating.

But the “less bad” question got us thinking… what is our criteria for making an “off road” food choice? When do we opt for the “less bad”, and when do we eat the “real deal”? How do WE know when to indulge and when to pass? We realized we actually had good answers for all of these questions… we just needed a vehicle to communicate them to our readers, workshop attendees and consulting clients.

Everybody Loves a Good Flowchart

We spent the next month documenting our thought process on taking your nutrition off-roading. What started off as a free-form discussion turned into a handy little flowchart, designed to help you make the right not-so-good food choices for yourselves. The chart walks yourself through a series of checkpoints that all lead to one of three conclusions – don’t eat it, eat the “less bad” option, or eat the real deal. It provides you with structure, a forum for intelligent self-reasoning, a map of “guidelines” to follow in previously uncharted territory.

Walk yourself through this “cheat sheet” every single time you want to indulge in an off-plan food or drink. While many of the questions here might seem obvious, do not dismiss any of the steps. They are all carefully designed to increase awareness and accountability, and at some point will probably keep you from crashing face-first into a box of glazed donuts. You’re welcome.

Print It Out. Refer To It Often. Evaluate Your Results.

The flowchart steps (and conclusions) should be self-evident after a few walk-throughs, but the beauty (and effectiveness) of our Guide to Nutritional Off-Roading is that you use it each and every time you consider indulging in a not-so-good food choice. We all find ourselves slipping back into old patterns and habits, no matter how many Whole30′s we’ve done or how long we’ve been eating “clean”. This flowchart will help keep you honest, and probably keep you eating better (and healthier) than you might otherwise.

Download Whole9's-Guide-to-Nutritional-Off-Roading

1 thought on “Wednesday 110518”

  1. So after todays WOD we added up our total reps. I realized that simple math is harder when your heart rate is up. I kept questioning my total # of reps and on my bike ride home I added it up again in my Head and I was way off. My actual total Reps was 365 not 435. I knew I was off but my brain didn’t want to work after the WOD. Hopefully people will see my False 435 on the board and this will push them to put up a great number today. I feel better now that I know my correct total reps. Great WOD by the way.

Leave a Comment

Your email address will not be published. Required fields are marked *