“A calorie is a calorie” is over simplistic advice, in this podcast we discuss:

• ​the satiety levels of different calories, meaning some you’re more prone to overeating.
• ​The absorption rate and cost of calories. Some take more energy to extract their energy, so less calories are consumed. Simpler sugars are also more prone to spiking insulin, so more likely to be stored as fat rather than using energy.
• ​“Empty” calories are devoid of all the other nutrients you need.

A review of our favourite parts of Saturday’s Team Throwdown and some shout outs 😀

You’ve made it in to the gym so you’ve succeeded for the day. Now what?

Challenge yourself to maximise the value of your training by either moving faster, heavier, tougher or better.

What’s the purpose of warm ups, and are you a chatter or a concentrator?

Some days are social workouts, some days are scaled, some days are scored. Thai week we discuss our approach to how we pick and chose when to push ourselves and when to just move.

• ​Is this just for fat loss?
• ​Will there be recipes?
• ​Whats involved?

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We all need routine to achieve our goals, but how do we stop it becoming boring?

If starving yourself isn’t the way to lose weight, what is?

⚖️ Calculate your maintenance calories - how many calories you need a day to keep your weight - and reduce the amount by 100-400 calories per day. It’s best if you start with a smaller reduction. For example, a can of coke is 140 calories, a protein bar is 200 calories, a serving of fries is close to 400 calories 🍟

🫑 To avoid feeling like you’re starving, it’s important you make sure your new calorie intake is filled with voluminous food. It’s easy to eat a lot of calories in a pizza slice, harder when it’s mixed, colourful veg 🥒

We all love a bit of friendly competition. What are some of the upsides of downsides of competing with your classmates in CrossFit?

You can’t drastically reduce your calories in an effort to lose weight. Why? In this week’s podcast we’ll tell you why, and what to do instead!