Well, the simple answer is..it's a race/fitness event
HYROX is the perfect competition for everyone who works out every week. Are you a team athlete, a runner, a triathlete, an obstacle racer or a Crossfit
enthusiast? Or are you a fitness freak and the gym is your playground?
We took a few people last year and I was one of the judges..and we are going back in November and this year I will be racing to
Look for more details on that coming
NEXT...We had a great 1st week back at the gym and we have classes all weekend at the
Along with tomorrow's
Seminar for any interested, or curious about competing at 12pm
Calories in vs. Calories Out - Why All The Confusion?
No one explains this better than Dr Layne Norton...well I know someone else who breaks it down pretty good...but let's use Dr Norton's Explanation
When it comes to the concept of energy balance... ie calories in vs. calories out, there is a lot of confusion in the fitness world. I often hear things like the following:
"I ate in a calorie deficit and I didn't lose weight."
"I don't believe in calories in vs. calories out because I lost weight and never counted calories."
"Calories in vs. calories out violates the second law of thermodynamics"
"Not all calories are created equal"
Before we go deep into this discussion, it's important to understand what encompasses energy balance. 'Calories in' is simple. It's how many calories you consume. 'Calories out' is quite a bit more complex as that refers to your total daily energy expenditure (TDEE).
Your TDEE is composed of a few different componants:
-Basal Metabolic Rate (BMR) which accounts for 50-60% of your TDEE (for most people) and is the amount of energy required by the body to 'keep the lights on.' That is, the amount of energy it would require for your organs and entire system to function while doing absolutely nothing.
-Non-Exercise Activity Thermogenesis (NEAT) which is highly modifiable & can account for around 10-30% of TDEE. NEAT refers to unintentional movements throughout the day such as fidgeting or spontaneous activity.
-Thermic Effect of Food (TEF) accounts for about 10-15% of your TDEE. TEF refers to the amount of energy that is required to extract the energy (calories) from the foods you eat.
-Exercise Activity (EA) accounts for 0-30% of TDEE for most people. Those who do no exercise will have a greater of their TDEE come from BMR while those who exercise a lot will have a greater contributing fraction of their TDEE come from EA vs. BMR.
Taken together, TDEE = BMR + NEAT + TEF + EA
Now Balance that with Energy (calorie) Intake (EI) and calories in calories out (CICO) looks like the following:
If EI > TDEE = Weight Gain
If EI < TDEE = Weight Loss
If EI = TDEE = Weight Maintenance
Is it really that simple? Well, yes and no. While energy balance itself is simple, the componants are complicated moving parts. For example, many people do not realize that calories in and calories out are not independent variables. Changing one will change the other. If
you decrease your energy intake, your TDEE will also go down, mostly from reductions in BMR and NEAT. Typically, the TDEE drop is never as much as the calorie drop, so you do lose weight, for a while anyway. Eventually however, what was once a deficit will become your new maintenance calories. This has led some people to make the confused statement "I ate in a calorie deficit and didn't lose weight." No, you ate in what SHOULD HAVE been or what USED TO be a calorie deficit, but if you didn't
lose weight, then it wasn't a calorie deficit.
Another issue is that MOST people underestimate their food intake. They believe they are eating in what should be a calorie deficit but in reality they are eating far more. In fact, the majority of people consume about 30-50% more calories than they report. Not because they are lying but because most people have no idea of what a REAL serving size of food is. If you look at a serving of ice cream which claims 150 calories and think there is 150 calories in a BOWL of ice cream, you are kidding
yourself. Weigh it out and you'll be quickly shocked to find it is likely closer to 500-600 calories! In fact, if you want to be depressed try weighing out peanut butter, nuts, cereal, and a variety of other snacks.
Those who claim that all calories are not created equal don't understand calories. Calories are not molecules. A calorie simply refers to a unit measurement of how much energy something contains. It's literally a measurement of heat and how much energy is contained within
the chemical bonds of the molecules in food. So all calories are equal because it's simply a measurement. This would be like saying all degrees of temperature are not created equal. That said, all SOURCES of calories are not equal in terms of their effects on our energy expenditure for TEF. While the TEF of fat and carbohydrate are around 0-3% and 5-10% respectively, protein is 20-30%! That means if you eat 100 calories of protein, you only get around 70-80 calories out of it. 100 calories from
carbohydrate yields around 90-95 calories of metabolizable energy and fat gives us the most at only 0-3 calories wasted per 100, making the yield 97-100 calories of metabolizable energy per 100 calories consumed. This may explain in part why high protein diets tend to produce more fat loss than calorie equated low protein diets.
What about those that say they don't believe in CICO because they lost weight without tracking calories? Well, that's like saying you don't believe that you need to save more money than you spend in order to accrue wealth because you were able to save money without a budget. Sure, you can lose weight without counting calories but let's be clear, you lost weight because your energy expenditure exceeded your energy intake, not magic. You may not count calories, but calories always
I'll stop there...I haven't shared stuff all week..so I have lots to say..
Listen..it's Super Simple..but it's not easy..because while it's a little math and practicality there is something called The PARADOXICAL LOGIC OF STRATEGY ...which is a better explanation of how maps or rules
can't be used in DYNAMIC situations...things that have cause and effect...like your body
And that is why I created our Nutrition Coaching Program the way it is now..and why it continues to EVOLVE
Hopefully this all makes you think..and now you have questions...send them my way
PS...Did you catch the NEW Format and
Schedule in our Show/Podcast Lais and The Coach
So it is Official Official ...Hialeah has been behind schedule for most things but this morning..they shared this on their website
So what does that mean for US: Please Read though all of it
Gate will open before 5pm..and at 5:15pm we start the
**New Waivers Are Ready for EVERYONE to sign...please come in through the front
At 6:30pm We will have our ZOOM workout.
and at 7:15pm we will start our 2nd Workout at the gym
The gym will be open so feel free to arrive earlier.
The 10am and 6:30pm Zoom workouts will stay on the schedule every day this
As things re-open I'm sure the participation in the 10am will change..we will adjust based on
On the weekend.
Saturdays we will have class at the gym at 9am and then we will have the 10am
Sundays we will have the 10am Zoom and 11am class at the gym
At this point I understand not everyone will be ready....that's ok
(I have said it several times)
Our ZOOM line up is still the same, and no one is obligated to get started again...until they are
But for those of you that are ready to Rock and Roll with us...I will see you Today at 5pm or at
If you are looking to join us, re-join us, or re-new your membership..do it soon, and let me or Lais know...of course current members and former members we want to make sure you lock in your
I am also aware a lot of big box gyms and training gyms like ours, are either not opening yet, or did
not survive the during the closure...so several people have reached out about becoming a part of our Awesome Workout Family
I'm sure you are aware of caps and limiting people..so..for those of you ready to rock the house with us...let us know, so
we can get you started or re-started
We have changed out Trial Membership to 2 weeks, for those looking to try the gym out, membership gives you access to
Classes at the gym and on
Rates are the same for
Get ready ready we are still going to make it an AWESOME Summer of Workouts
ALSO....this weekend we started our 6 week Glute and Core Workshop..and a few people reached out about a Virtual version...and because so many reached
out..we will be able to offer it.
#1 We would like to like to get it going ASAP.
I want to make sure you have what you need an while its simple..I still want to make sure.
So...We will offer the workout Live on Zoom 9am on Sundays
It will be $150 per person for the 6 week Workshop and you will be able to do it from home...BONUS..I will be recording the class..so you can access it later if you miss it (only challenge with recording is that I can not spot correct, but you will get the same
#2 We can start this Sunday...now it will depend on the enrollment..you can text Lais or email her at Lais@theworkout.world to lock in your spot, she will help with the payment
....if you want to join the in person Glute and Core...it is Saturday at 11am..we have 5 classes left in this round
It will be a GREAT Monday
NEXT..The official WBFF Workshop is Saturday June 13th at
Here is the event page if you want to secure a