Eat Clean

511Nutrition

Welcome to the PUSH511 Nutrition Coaching Program.

The first section of Greg Glassman's World-Class Fitness in 100 Words is critical to overall athletic development, since the foundation is based on Nutrition. "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that support exercise but not body fat."

Diet may be a 4-letter word but should be viewed as how you live your life, not something to do every so often when the needle on the scale starts moving up.

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The pyramid says it all

Nutrition is the foundation of everything we do!

You cannot out-exercise a bad diet. CrossFit makes you accountable, because the workouts are harder based on what you consumed the day prior, cookie or lean protein.  Think of yourself as a fine race car, do you put cheap gas in a Maserati?

 

EAT CLEAN

At PUSH511 we believe in consuming real food rather than highly processed food full of refined sugar and unnatural ingredients. We are big fans of eating food grown in your garden or from a local farm, and eating organic when possible.  We think veggies rule and everyone should eat more of them!

We know not everyone eats meat and we respect that. Our community has carnivores, vegans, vegetarians, pescatarians, and every combination therein.  The key is finding what works best for you.

Each meal, snack & especially post workout food intake should include Protein/ Carbohydrate /Fat. 

Below is a good breakdown to follow
  • Protein - 30% of total calories derived from lean varied proteins.
  • Carbohydrates - 40% of total calories derived from low-glycemic sources aka nutrient dense veggies.
  • Fat - 30% of total calories derived primarily from monounsaturated sources.

Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. Processed carbohydrates increase the glycemic index, which is simply a measure of a food's propensity to elevate blood sugar levels. Sugar makes you fat not good fat food.  Modern diets are ill-suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing, resulting in a plague of health problems for modern society.

PUSH511 Nutrition Coaching, like our CrossFit and Personal Training Coaching, combines behavioral change with achievement to create habits that will last you over the long haul.  Our Nutrition Coaching Program is designed to provide individuals with an easy, science-based approach to nutrition and wellness, using simple behavior modification strategies to create positive change without the stress of “dieting.”

Imagine the confidence you could have walking into the grocery store or a restaurant knowing exactly what you should eat to not only feel great but look great, too! The internet is filled with diet plans, recipe plans, and other information. There are a lot of programs out there telling you what NOT to eat or how to replace meals with supplements or a shake. What if we could attain this confidence through learning what TO eat and using whole foods with limited ingredients? A teaching program to build life-long skills one step at a time!

Why 511Nutrition Coaching?

  1. Proven record of success.
  2. Written by, Nicole Marchand Aucoin, MS, RD, LD/N, a Registered Dietitian, who also specializes in Sports Performance.
  3. The Nutrition Coaching Program is going to educate and hold you accountable.

Payment: Starting June 1st, 2018 - a 3% surcharge will be added on all bills tied to a credit card, please utilize EFT to avoid the charge.

Phase 1

Four-Week Coaching Program

Four-Week Coaching Program

$199

For those new to participating in a nutrition program and/or counting macros. Weekly coaching, accountability, and personalized meal plans.

What’s Included

  • 75-90 Minute Initial Consultation
  • Body Measurements and Body Fat Percentage Taken at Beginning and End of Four Weeks
  • Comprehensive Nutrition Handbook
  • Determine Your Baseline Health Coaching and Goal Setting
  • Learn the Fundamentals of Nutrition
  • Receive Four Weeks of Meal Plans Based on Goals and Workout Schedule
  • Info on Supplements and Timing Snacks Around Workouts
  • Check-Ins Throughout Four Week Period
  • 30 Minute Follow-Up Consultation and After Measurements
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Phase 2

For participants who have completed  Phase 1

Ongoing Monthly Coaching

$65/month for Current Fitness Members & $75/month for non-Fitness Members

What’s Included

  • One 30 Minute Meeting Every Month
  • Body Measurements and Body Fat Percentage Taken Once Every Month
  • Mid-Month Check-In by Coach for Accountability, Questions, and Support
  • Tracking of Successes and Challenges with Coaching on Trouble Spots
Members Sign Up Non-Members Sign Up

Recommended Reading

  • "Enter The Zone" - by Barry Sears and Bill Lawren
  • "The Paleo Diet" - by Loren Cordain
  • "It Starts With Food" - by Melissa & Dallas Hartwig

When shopping at the grocery store, avoid the aisles and stay to the perimeter. You will find most perishable items are located on the perimeter. "Foods" with longer shelf life meaning processed and refined items will be found mainly in the aisles and should be avoided. Shop smart and become a localvore. Supporting our local farmers not only means you are eating healthier, but helping to reduce your environmental footprint and helping our community to prosper. PUSH511 is about building a better community.

Territory Foods

  • Tasty prepared meals that includes macros (Paleo & Vegetarian options, soups & bars)
  • Territory Foods is local to the area and supports good causes with each meal sale
  • Enter code (OEXX) to receive a FREE MEAL Territory Foods

Winter 2018 Challenge Shout outs

Danielle Rocked It!

Emma left PUSH with a solid Nutrition Base

 

Success Stories

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3700 O’donnell St
Suite 240
Baltimore, Md 21224