612-644-9781 info@crossfitslipstream.com

Energy Systems 2: Sugar vs. Fat and How to Know Which You’re Using

In Energy System Basics, we discussed the four (4) different ways (we know of) that the human body provides energy to working muscles.  Briefly, the Aerobic system burns either fat or sugar, the glycolytic energy system burns sugar and reprocesses the byproducts of doing that, and the phosphagenic system is there with ATP for use, and creatine phosphate to replenish it quickly.  Ok, neat, you say, but my goal is to burn off this spare tire, so…how do I know if I’m doing that?  That’s what we’re talking about here.

Related: Breathing: So Simple Anyone Can Do It

There are two things to look at to know which energy source you’re using: your level of exertion, and the hunger that drives your eating habits.

Your level of exertion is relatively simple.  Fat is a major source of fuel only at lower levels of physical activity.  So if you can’t speak a complete sentence while being active (whether it’s “exercise” or not), you’re burning at least some sugar, rather than fat.  This is why “fat burning” settings on exercise machines, or our Burn45 class, feel “easy” – the effort level is low to moderate to ensure your body uses fat, rather than sugar.  You should be at a 1, 2, or 3 of the rate of perceived exertion scale.

If you’re unable to speak complete sentences, or the effort is starting to feel “real” you’re beginning to burn more sugar than fat. Whether or not this is a problem depends of the goal of your workout.  If you’re intending to burn fat during the workout, you’re going too hard.  If you’re intending to get the most out of your workout, work hard, and achieve maximum improvement from that day’s effort, then you should go ahead an burn sugar.

If you’re unable to speak complete sentences, or the effort is starting to feel “real” you’re beginning to burn more sugar than fat.

The hunger that drives your eating habits is a less obvious clue, but once you start looking for the signs, it should be fairly clear whether you burn primarily sugar or fat throughout the day.  Do you get hungry every few hours?  Do you ‘graze’ or eat lots of small meals?  Do you frequently crave certain foods, especially those high in sugar?  If the answer to any of these is “yes” then you probably don’t burn much fat during the day.

Related: The Importance of Recovery

Not to worry though!  You can change this pattern by re-balancing your diet away from a constant stream of sugar towards a more balanced intake of fat, protein, and healthy carbohydrates.  Start by eating more healthy fat and protein at breakfast, eliminating sugary drinks, and avoiding snacking.  When you find yourself no longer having cravings, avoiding the post-lunch slump, and feeling great after light activity, you’ll know you’re on the path to burning fat.  And that’s what we are supposed to do!

If you have questions, or would like to know how you can use our workouts to enhance your fat-burning, contact me at john@crossfitslipstream.com or 612-644-9781.

–John Bryant

Founder & Head Trainer

john@crossfitslipstream.com

MEMBER HIGHLIGHT – MEET JAKE!

Why did you decide to try Personal Training at CrossFit Slipstream?
I chose personal training at CrossFit Slipstream for a number or reasons. John is very experienced in CrossFit endurance/endurance races. We agreed that endurance athletes typically brush over the strenghth portion of training, but to be a well rounded athlete, no matter the sport, it’s important. I also had pre-existing injury and major mobility problems. John structures workouts and teaches me movements around that injury. Lastly, John is a Marine, something we both share, his dedication to duty, without question, has seeped into his work life (CrossFit Slipstream). His knowledge base on all of this, I feel is a result of that, it was the icing on the cake.

How is having a Personal Trainer changed your workout or fitness results?
Personal Training has accelerated my fitness goals exponentially. The structure of the workout progresses to get harder each week but not in such a way where I get burned out. It’s like the saying “When you want something done right, hire a professional.” In the past I had problems making my own plan and not burning out, and difficulty tweaking it to suit my needs. One on one time with John is like taking a crash course in your personal movement. 

How has this training affected your health and/or life? 
For me endurance sports is a mental game, I feel better after and it forces the mind and body to accept uncomfortable circumstances. I think this is good for the mind. The physical benefits result in doing it. 

What is your favorite type of workout?
I like open water swimming and body weight wodsthat include kettle bells.

What would you say to somone who is thinking about Personal Training?
I would say, setting and achieving goals is done through planning. So if you have serious goalsyourtrying to attain or specific movements you want to do, try personal training. Having a professional helps you structure and keeps you accountable. Accountability is huge, that and you pay for it, so you better get the use out of it. 

Sleep Hacks Part 2: Strategizing Your Workouts For Better Sleep!

In my previous post I discuss the ways you can manipulate your environment for better sleep. In this post I will talk about ways you can structure your workout/physical activity throughout the day to maximize sleep.

“The amount of sleep you need varies from person to person.”

It’s commonly understood that most adults need around 7-9 hours of sleep per 24-hour cycle to properly function and recover from the stress of everyday life. There are of course exceptions to this rule. A small percentage of the population is born with a special genetic mutation that enables them to sleep and function perfectly with less than 5 hours of sleep. However, this genetic variant is rare, and if you find yourself groggy on less than 6 hours of sleep, you are probably not blessed with this gene. On the other end of the spectrum, there are people who require more hours of sleep (9-12 hours) especially if they are active. The amount of sleep you need varies from person to person.

Image result for sleep and exercise


You need to figure out how much sleep you typically need:

  •      When do you feel your best?

  •      When left to your own devices, when do you wake up?

  •      How many hours do you sleep when you don’t have to wake up to an alarm?

  •      What does your physical and cognitive performance look like on 6, 7, 8 or 9 hours of sleep?

Once you have an understanding of how much sleep your body likes, then you can manipulate your day to help you get the sleep you need.


TIME OF DAY TO EXERCISE TO MAXIMIZE SLEEP

“Studies have found that no matter when you exercise, if you exercise at least 30 minutes per day, your ability to fall asleep will improve.”

Studies have found that no matter when you exercise, if you exercise at least 30 minutes per day, your ability to fall asleep will improve. However, there are ways to optimize the bang-for-your-buck effect of exercise on sleep. Studies have found that exercising within 3 hours of bedtime might disrupt sleep, likely because of the body’s inability to lower it’s heart rate and body temperature. There is still a silver lining to late night exercise, as evidence suggests that late night exercisers are more alert the next morning and sleep well the next night. The bottom line: 30 minutes of exercise a day is better than not exercising in relation to sleep.


WHAT KIND OF WORKOUT SHOULD YOU DO FOR BETTER SLEEP?

There are opportunities throughout the day for you to take advantage of your body’s natural circadian rhythm and hormone production to promote better sleep.

In the morning, consider doing a light workout at around 65% effort. This light activity helps you better mobilize and deal with inflammation as well as avoids increasing naturally high cortisol (stress) levels in the morning. As a result, during your evening workout you would need less of a warm up and get a more productive workout. Even if you skip the morning movement, you can choose a type of workout in the evening that will help with sleep.

The chart below gives specific suggestions as to the types of workouts that have been shown to be most beneficial to sleep, depending on time of day.

Time of Day

Intensity/Duration

Suggested Type of Workout

Morning

65% effort, 20-60 min

Burn 45, Morning walk + stretching

Afternoon (2:00-6:00)

50-80% effort, 60-150 minutes

Burn 45, CF Lite, CF all levels

Evening (3-4 hours before bed)

85-90% effort, ~30 min

CF lite, CF All Levels

“even if you do an 85%+ effort workout in the morning, or 65% effort in the evening, as long as you accrue 30 minutes of exercise, you should see an increase in sleep quality.”

Remember these are only suggestions for the most optimal conditions. Even if you do an 85%+ effort workout in the morning, or 65% effort in the evening, if your workout lasts at least 30 minutes, you should see an increase in sleep quality. If you workout closer to bed time, you can employ other strategies such as relaxing breath work and lukewarm or cold showers–and still get the benefits of exercise.

RELATED:Breathing: So Simple Anyone Can Do It


WORKOUT TRICKS IF YOU ARE SLEEP DEPRIVED

If you know you are sleep deprived, you can still use exercise to 1) alleviate sleepiness and 2) ensure that you will have good sleep later on. Studies suggest that when sleep deprived you can reduce sleepiness by undergoing a long-duration, aerobic exercise. A Burn 45 class would be perfect, since you are kept in your aerobic MAF heart rate. Conversely, if you don’t have time to go “long and slow” you can attempt to do short bouts of exercise (~10) minutes, every 2 hours. This could look like a 10 min AMRAP of burpees, air squats, and pushups.

RELATED:Torch Fat and Feel Great with Burn45


TO SUM IT ALL UP

If you want to improve your sleep, you need to get at least 30 minutes of physical activity a day. This can be a mixture of easy morning aerobic work, such as stretching or walking, followed by an evening WOD. To optimize your sleep, consider doing both a lighter morning workout, and a more intense evening workout 3-4 hours before bed. Top it all off with a lukewarm/cold shower and some meditation/breathwork and presto! Sleep!

Be on the lookout for Sleep Part 3, where I go into some tips for food, drink, and supplementation protocols to help you sleep better. If you have any questions feel free to email me at jasmine@crossfitslipstream.com. Until then, keep sleeping!

Jasmine Gerritsen

Instructor/Coach

jasmine@crossfitslipstream.com

Energy System Basics

Why do we do workouts of different lengths? Why is it sometimes long, sometimes broken into intervals?  Because we have four (4) distinct ways we produce energy, and need to develop all of them to be the best we can be.

The human body fuels physical activity primarily by turning a molecule called adenosine triphosphate (ATP) into adenosine diphosphate (ADP).  This releases energy which our bodies are able to use to create motion, digest food, think, and do all the other things we do.  Exactly how that happens, we don’t know.  But I’m typing this and you’re reading this, so it’s working for both of us.  There are two major sources of fuel the body uses to create ATP: sugar and fat.  There are also two ways to turn sugar into ATP: aerobically and anaerobically.  Thus, we have four sources of ATP, plus the actual turning of ATP into ADP, so we can think about five (5) different processes acting inside us to turn food into energy.  All of these processes require numerous enzymes and other chemicals and structures in our bodies to function.  We vary the duration and intensity of our workouts to tell our bodies to get good at producing energy in every way it can.

Related: Breathing: So Simple Anyone Can Do It

All five of these systems are always active.   What changes is the ratio between them – which system is producing what percentage of our energy.  As we go from rest to hard work, the balance between energy sources changes. Textbooks often describe these systems from the “fastest” to the “slowest,” which may be confusing.  We are better off starting with our default energy system, aerobic lipolysis, which is the fancy way to say ‘fat burning with oxygen,’ and the other systems increase their contributions to energy production as effort increases.

Aerobic lipolysis burns fat for energy, and can theoretically power the body until the mind collapses, and keep you alive until you come to. It just does it really slowly, meaning that using this system may not feel like exercising.  This is the “fat burning” setting on exercise equipment.  If you are asleep, sitting, moving easily, or can speak in full sentences, your energy should be coming from aerobic lipolysis (more on that ‘should’, in a subsequent post).

This is a rough depiction of the balance between energy systems.

As intensity of effort increases, the body needs more energy more quickly.  Aerobic lipolysis continues, but the body increases the amount of sugar it burns with oxygen, a process called aerobic glycolysis.  This is faster than burning fat, but has a very limited supply of energy.  Even highly trained athletes can only store about two (2) hours worth of sugar.  In the graph above, aerobic lipolysis and glycolysis are lumped together as “oxidative” because oxygen is used in these “aerobic” (“with oxygen”) processes.

Related: Torch Fat and Feel Great with Burn45

If intensity continues to increase, we begin to burn sugar without using oxygen in the chemical reaction, called anaerobic glycolysis.  This produces pyruvate and lactate, both of which can also be used for fuel.  This system produces large amounts of energy quickly, but its side products build up in the muscles, causing a burning sensation which eventually overwhelms the mind’s ability to continue the effort.  There are two distinct chemical pathways involved, so you may hear of “fast glycolysis” and “slow glycolysis” or similar terms.  Whichever pathway is predominating, anaerobic glycolysis can only power the body for about one to two minutes, depending on fitness level.

Finally, the phosphagenic process (aka ATP-CP cycle, aka phosphocreatine system), is where energy is actually put to work.  ATP is split to produce energy here.  A molecule called “creatine phosphate” is available in small quantities to replenish the phosphagen and turn ADP back into ATP as quickly as possible.  If you’ve heard of creatine supplementation, it is intended to make more creatine phosphate available and thus help this energy system provide more energy for longer.  It can still only last about 10 seconds at maximum effort.

What does all this mean for your workouts?  To be the best athlete you can be, you need to develop all of your energy systems, at least to a minimum level.   The weightlifter who gets winded going up a flight of stairs can’t recover and train as hard as he could if he did some aerobic work to hasten recovery between sets.  The endurance athlete who doesn’t challenge the phosphagenic or glycolytic energy systems will have only one speed: slow.  While able to go for a very long time, that athlete will also lose any sprints, struggle on steep hills, have poor reaction times, and generally be less capable than otherwise.

How do we do this?  Watch for the next blog, or contact me with questions!

John Bryant

Founder & Head Trainer

john@crossfitslipstream.com

3 Ways to Hack Your Sleep Environment

I hardly slept when I was an overachieving college student. Even when I gave myself the opportunity to sleep, I found myself staring at the ceiling for hours until I could fall into a fitful, interrupted sleep. High levels of stress from life or work, over-training, and lack of good or even adequate nutrition are some of the factors that contribute to the inability to fall or stay asleep. While it may be difficult or even impossible to control the amount of stress you undergo throughout the day, I want to offer a few tips to “hack” your sleeping environment and mitigate the harmful effects of inadequate sleep.

Related:7 Bedtime Routines to Help You Sleep Tight


Image result for sleep with phone

Environment

Just like it’s important to have a good environment to study or exercise, so too do you need an environment that will be conducive to sleep. Use the following three questions to help you assess your current environment:

  1. Is there any visible light when you go to sleep?

  2. Is your sleeping environment noisy or loud?

  3. Have you brought work or school-related stress into your bedroom?

If you’ve answered yes to any of those questions, there’s a chance you can manipulate your environment to get better sleep.


Light

Image result for vampire and light

“There are photoreceptors in your eyes as well as on your skin. When exposed to artificial light, those photoreceptors suppress the production of melatonin.”

While most people know about the harmful effects of blue-light from electronic devices before bed, many people are unaware of how great an effect other sources of light (headlights coming in through windows, nightlights, hall lights sneaking in under your doorway), may have on your sleep. There are photoreceptors in your eyes as well as on your skin. When exposed to artificial light, those photoreceptors suppress the  production of melatonin. Further, light exposure during sleep impacts insulin resistance which can eventually lead to the development of Type 2 diabetes. One study found that even small amounts of light hitting the skin can lead to a night of restless sleep.

With this information about light in mind, here are two simple solutions to help you black-out your room:

  1. Put up thick curtains or buy black-out curtains. At first it may be a little disorienting to experience total darkness, but after a few days you will get used to and maybe even come to appreciate the lack of light. You can also experiment with a sleep mask, just note that this method of light blocking doesn’t necessarily block light that is hitting the photoreceptors found on your skin.

  2. Remove smart devices from your person and hide your electronic devices out of sight. Again, your eyes and skin are sensitive to light. That one text message from your friend in the middle of the night will light up your room and interrupt your sleep. Hiding your phone will also force you to finish up your technology use earlier in the night.

  3. If you absolutely must use blue-light emitting devices at night, especially right before bed, consider purchasing blue-light blocking or amber-tinted glasses. These decrease the amount of blue-light taken in by the photoreceptors in your eyes.


Noise

It can be very difficult to fall asleep if you have noisy neighbors or a snoring partner. There are a few tips and tricks towards overcoming noise.

  1. Consider investing in noise-cancelling headphones. I have personally found that earplugs are not enough to drown out noises.

  2. If silence bothers you, consider downloading sleep apps that play white noise or tranquil nature sounds, which have been shown to assist in sleep. You can even play these noises through your noise blocking headphones. Some apps include Dormio for iPhone and Moodify for Android.


Work: leave it outside of the bed!

“If you read work emails, study or write papers in bed, you begin psychologically associating your place of sleep to a place of stress and work.”

If you read my article Entering the Gym: Mind Tricks for Performing Your Best During a Workout, you’ll see how important it is to shift into your “Gym Persona” in order to get the most benefit from your workout. When creating your sleeping environment, you need to keep work outside of your bedroom, or at least outside of your bed. If you read work emails, study or write papers in bed, you begin psychologically associating your place of sleep to a place of stress and work. Keep work away from the bedroom (and especially the bed) and you will find yourself developing a healthier relationship with your sleep environment.

I challenge you to pick one of the questions you answered “yes” to and attempt one of the tips listed under that section. If you have any questions or need help brainstorming other ways to make your sleeping environment more conducive to sleep, feel free to email me at jasmine@crossfitslipstream.com. Be on the lookout for my next sleep article where I discuss some supplements, daily practices, and exercise tricks to help improve your sleep!

–Jasmine Gerritsen

Coach/Trainer

jasmine@crossfitslipstream.com

Breathing: So Simple Anyone Can Do It

Of all the physical functions that keep us alive, breathing is the most mysterious.  Unlike heart beat or digestion, we have a degree of conscious control over our breathing – rate, depth, direction, and timing.  But we do not have complete control.  It will start up again whether we like it or not.  Consequently, breathing is the link between our conscious and unconscious minds.  By manipulating our breath, we can increase our control over physical and emotional states, test physical abilities, and improve physical and mental performance.

“…only a few minutes per day can help you take greater control of your physical and emotional states, allowing you to intentionally control your performance, both in and out of the gym.”

Before we can do this, however, we should ensure our breathing mechanics allow us to access the full power of the breath.  Ideal breathing mechanics activate the parasympathetic nervous system because they tell us that all is well and we can remain calm.  This is primarily due to feedback from the diaphragm and sinuses.  For this reason alone, we should ensure we breathe through the nose and use the diaphragm as the first and primary breathing muscle.  The diaphragm moves down to initiate breathing followed, if necessary, by the lower ribs and intercostals, and finally – and only if necessary –  the upper chest if breathing heavily.

Source: https://www.health.harvard.edu/staying-healthy/take-a-deep-breath

Many of us have developed the habit of breathing primarily with the upper chest, which activates the sympathetic nervous system and increases our stress levels.  It also expends more energy to obtain less oxygen than breathing into the larger, lower lobes of the lungs and throws off our movement mechanics.  Breathing through the mouth has similar effects.

Related: The Mindfulness of Movement

To rediscover the diaphragm, or verify that you’re using it, lay down or sit in a style that allows a neutral spine and pelvis (the “stable midline” I’m always talking about in class).  Dig both hands under the ribcage on either side.  This should be weirdly uncomfortable, but don’t force it.  Breathe as normally as possible through your nose and observe what moves first.  If it is not the hands, imagine filling the bottoms of the lungs first until that happens.  This is diaphragmatic breathing, which is how we should breathe all the time.  Perform at least ten (10) breaths as normally as possible, and observe any tendencies or habits you may not have noticed before.

Once our connection to the diaphragm is established, we can seek to increase or decrease our level of excitement, altering the balance between our parasympathetic (relaxed, calm) and sympathetic (high alert) nervous systems.  The classic advice to “take a deep breath” when you need to calm down is a simple implementation of this idea.

Related: 7 Bedtime Routines to Help You Sleep Tight

To start exploring your ability to change your physiological and emotional state through breathing, start with the following exercises:

To wake up, improve focus, or similarly excite your systems, breathe through your nose and:

  1. Ask yourself how you feel.

  2. Inhale for a 5 count and exhale for a 5 count for 3-5 full breaths.

  3. Take 20 breaths in and out at the fastest rhythm you can control.

  4. Immediately start the same 3-5 cycles breathing in and out, but this time for a 6 count each.

  5. Take 20 breaths in and out at the fastest rhythm you can control.

  6. Repeat for a 7 count and 20 fast breaths.

  7. Finish with 2 breaths inhaling and exhaling as slowly as possible.

  8. Ask yourself how you feel.  Compare to before the start.

To slow down, prepare for bed, or otherwise calm down, breathe through the nose and:

  1. Do 5-10 cycles of 1:1 breathing (inhale for X amount of time, exhale for the same amount of time).  For example inhale for 4 seconds & exhale for 4 seconds.

  2. Do 5-10 cycles of 1:2:1 inhale-hold-exhale.  For example inhale for 4 seconds, hold your lungs full for 8 seconds then exhale for 4 seconds.  This should be relaxing, not stressful.  If you start to feel anxious, shorten the time interval you’re using (for example go to 3-6-3 instead of 4-8-4).

Try one or both of those protocols and notice what, if anything changes.  Do you feel more awake?  Alert? Sleepy? Anxious? Calm?  Breath work is highly individual, and requires practice and attention.  Still, only a few minutes per day can help you take greater control of your physical and emotional states, allowing you to intentionally control your performance, both in and out of the gym.

Contact me with questions, or to learn more!

John Bryant

Founder & Head Trainer

john@crossfitslipstream.com

MEMBER HIGHLIGHT – MEET ELLIOTT!

Why did you decide to try CrossFit?

I started CrossFit because I needed to become more active for both mental and physical health.

How is having a CrossFit coach changed your workout or fitness results?

CrossFit has helped my fitness results in the ways that definitely surprised me. I’m able to get back out and wakeboard, play sports with friends, and get back into rollerblading.

How has doing CrossFit affected your health and/or life?

CrossFit has helped my health and life by giving me confidence and helping me live the life I want.

What is your favorite CrossFit movement?
My favorite CrossFit movement would have to be handstands, handstand push-ups. They were something I was able to do in my younger healthier life. And I am happy to be able to do them again.
What would you say to someone who is thinking about trying CrossFit?

For anyone who is considering CrossFit, try out a class or two and I’m sure you’ll like the experience. The coaches will help your work out by adjusting to your fitnes level.

5 New Tips to a Better Snatch and Clean & Jerk

I just attended the USA Weightlifting Sports Performance Certification Clinic, dedicating 16 concentrated hours to learning about, examining, practicing, and coaching the Snatch and the Clean & Jerk.  Here are 5 takeaways you can begin using right now to immediately better your snatch and Clean & Jerk.


TIP 1: HOOK GRIP

Ask yourself, “what would a monkey do?” If your answer was “grab that thing using the gift of the opposable thumbs and chuck it!” Then you are correct! The hook grip should be used for lifts that require you to pull from the ground including the Snatch, Clean & Jerk, and Deadlift. To do the hook grip think about the following cues: “web to bar, thumb around bar, finger, finger, cinch”. Basically, your goal is to create a secure attachment between your body and the bar. By wrapping your index and pointer finger around your thumb, you are not relying on any one individual finger to help you keep your grip. Instead you are using at least two of your fingers to “lock” your grip into place. It’s going to feel odd and uncomfortable at first, but if you can fight through the discomfort you will see your PR and finger strength go up!

Related:The Importance of Foundational Strength


TIP 2: KNUCKLES DOWN

This was a new one for me. Not only do you want to lock your grip into place with the Hook Grip, but you also want to think about pointing your knuckles down towards the ground (pictured on the right).  This downward pointing action will create a slightly flexed wrist (towards) your body. We do this to create yet another locking effect, but this time with our wrist. We are able to accomplish two goals: (1) we have another layer of hook that helps us maintain our hold on the bar and (2) we are better able to keep the bar closer to our body. The closer the bar is to the body, the less of a fulcruming affect we have and the more efficient and easier our lifts become.


TIP 3: REMOVE THE SLACK

Before you initiate the lift, you want to make sure you’re not already placing your weight forward onto the balls of your feet. By beginning with a forward-shifted weight, the bar will get away from you and you will find yourself jumping forward to try to  catch it. Instead, remove the slack from the bar by shifting your weight onto your heels. As a result, you can load up the quads and hamstrings (like springs) readying them to begin the first pull.  To remove the slack, think about gently tugging on the bar before you initiate the lift. You should hear a small, audible “cling” as the bar makes contact with the weights.

Related:Entering the Gym: Mind Tricks for Performing Your Best During a Workout


TIP 4: CRACK THE ACORN

At the top of a Jerk, Snatch, or any pressing variation (strict press or push press), you want to think about “cracking an acorn” between your armpits and your shoulders. A good way to think about this is to really try to create tension by “bending the bar” towards the sky (pictured on the right), which also simultaneously requires that you pinch your shoulder blades back and down. This way you have set up your shoulders such that they are more stable to carry the load.


TIP 5: STRETCH THE WRIST OUT AND BACK

Lastly, as you either receive the catch (Snatch) or finish with your press overhead (Jerk), you want to slightly flex the wrist backwards so that the bar can better rest on the base of your palm rather than the upper half of your hand or your fingers (pictured on the right). This is a more stable position as it keeps the bar directly over your shoulders, hips, knees and ankles. Also, as the weight gets heavier and heavier, it will literally become impossible for you to punch the bar overhead with straight knuckles because your small finger muscles will be unable to generate the power to keep the heavy bar in place.

If you are looking for more ways to improve your Snatch or Clean & Jerk, feel free to reach out to me at Jasmine@crossfitslipstream.com or schedule a personal training session with me or John at John@crossfitslipstream.com. Until then, keep on lifting!

Jasmine Gerritsen

Coach/Trainer

Jasmine@crossfitslipstream.com

 

 

Torch Fat and Feel Great with Burn45

Burn45 is a class we developed specifically to help people burn off excess body fat in only 45:00 without leaving you exhausted for hours afterwards.  How does it work?

Burn45 uses the Maximum Aerobic Function (“MAF”) number to set a target heart rate zone, then we use sets of 5-10 repetitions of functional movements like squats, presses, and carries to get your heart rate into that zone.  Rest as needed between sets, and work as hard as you like, but keep your heart rate within 10 beats above or below your MAF number.  

“Burn45 is a class in which we do NOT want you to go hard”

What’s your MAF number?  The basic calculation is 180 – your age in years.  If you have a history of heart disease, or have been working out regularly for a year or more, it might be lower or higher.  You can do a more individualized calculation here.   

Related: Why Personal Training?

At the MAF heart rate, your body uses aerobic lypolysis, which is the fancy way to say “fat burning,” as its primary energy source.  If you go too hard and get your heart rate up much higher, you’ll switch to burning sugar (aerobic or anaerobic glycolysis).  Burning sugar in a workout causes more muscle damage, hunger and fatigue.  Those can be good things if your goals relate to shorter, harder events, but not if you’re interested in losing fat and having energy all day.

So Burn45 is a class in which we do NOT want you to go hard, feel the burn, or end up gasping on the floor.  We DO want to burn fat and build your aerobic system.  Both of those abilities will help you handle long events, busy days, and get the most out of your time at the lake.

In our Burn45 class, you’ll come in, warm-up, learn new movements or improve your abilities with old ones, and then get your heart rate to 10 beats above or below your MAF number and keep it there for up to 40:00.  Instead of steady-state cardio that may cause you to burn muscle instead of fat, we use resistance exercises that strengthen and tone your muscles while improving your mobility and overall physical capabilities.  This means you’ll do 5-10 repetitions of an exercise, or a few seconds of carries, holds, and the like, then check your pulse.  If you have a heart rate monitor, it’s a great tool to use.  If not, we’ll teach you to take and calculate your pulse, which is less expensive and more reliable than any monitor.

Related: 3 Steps to Improve Your Nutrition and Get the Results You Want

Burn45 will help your body make fat its preferred fuel.  When that happens, you’ll feel less hungry, eat less overall, and lose unwanted pounds faster.  Since we’re using resistance exercises to reach your target heart rate, you are strengthening and toning in the process.  It also learns that it needs muscle mass if you’re going to do these things to it.  So it’ll keep your muscle and burn other stuff, like – you guessed it – fat. 

See you there, or contact me for more information!

John Bryant

Founder & Head Trainer

john@crossfitslipstream.com

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