Most Crossfit women and men have heard about the concept of tracking their food via the Food Journal. But many people I meet are hesitant to do so because they really fear being transparent about what they are doing, like the person evaluating it is like some High Judge rendering a decision of good or bad. But the truth is that is not what a food journal is for at all. The challenges of the Crossfit workouts www.crossfit.com really put us in a position to rely heavily on our nutrition to help us make gains.
What the Heck is a Food Journal??
Food journals are merely a way to keep track of what you eat in order to make appropriate changes to get to your goals.
For example, I have a client who came to me 3 weeks ago saying how much her strength and stamina and endurance had faltered. She had no idea why. Having attended my How to Make Friends with Food class over a year ago, with success, we spent a little bit of time going back over the basics. Then I had her journal her food for a week. Once we reviewed it, it was so easy to identify exactly where the holes were in her program.
She has taken the next few weeks to make those changes. I am happy to report that she is experiencing ALL the things that she previously lacked. She's leaner, more energetic, having increased strength and improved recovery and she is one happy Crossfit chick! Like she said, " I cannot believe how great I feel! It is literally the opposite of where I was only 2 weeks ago!"
Within days, I had another client drop off her journal and state that she lost 7 pounds in about 10 days after we reviewed and tweaked her last journal! This stuff really works!
- Do it for a week. Weekends tend to bring a bit different tendencies, so it is really important to include those days too.
- Record everything you put in your pie hole. As a nutrition coach, I cannot effectively help you if you are deliberately leaving “cheat” type foods out, or other things that you knew are not the best for your outcome. I really don’t care. I care about getting on track…I am not your mommy, you can eat whatever the heck you want. But if you say that you really want X, Y, or Z, then you will make the changes that we decided on together.
Record sleep, stress level and exercise type and length.
If you want to include your weight before and after, that is fine too.
- Use tools like http://www.myfooddiary.com/ or www.myfitnesspal.com
- As much as we’d like to think we can, we wont remember the next day if we don’t track it daily
- Keeping a food journal helps to make adjustments for your personal goals. It differs whether you want to lose or gain weight, alleviate food allergies/sensitivities, get leaner, build endurance etc. By keeping the journal, we can attack at least half of the battle.
- Even though it is a pain, it is truly a HUGE part of your progress. The more you want progress, the more likely you will do the tracking.
- Even though I strictly prohibited “gaming” or leaving off meals and foods you know don’t help you, when you write them down, it is a confession of sorts. Once you write it down, it is admitting that you ate it and you can move forward. If that cheat made you physically feel disgusting, it will be easy to pinpoint the aggravator!
Most of life's most valuable tasks are usually the simplest. The Food Journal is super simple, basic and doable. Even though many people totally try to avoid doing it, it is quite frankly the missing piece to the goals that you have remained out of your reach.