In this episode, I sit down with Sam and Ashleigh to answer a few questions from our members: how many donuts does a CrossFit workout burn, how much should we move throughout the day, and what do we refer to when cooking?

For reference, the average glazed donut contains approximately 200 calories. One study* showed that men burned about 21 calories a minute during a CrossFit workout, while women burned 12 calories a minute.

Ashleigh also mentioned a website she likes but was mistaken on the name. She meant to say she likes www.cleanfoodcrush.com for healthy recipes. Sam cited www.precisionnutrition.com/favorite-gourmet-nutrition-recipes and www.yummly.com as his favorite resources.

*www.acefitness.org/education-and-resources/professional/prosource/november-2013/3542/crossfit-sup-tm-sup-new-research-puts-popular-workout-to-the-test

At 6' 8" and a very lean 245 pounds, Sam Mitchell is a big man. This episode serves as a more in-depth introduction of the Living Lean Coach and his philosophies.

We start the episode by reviewing Sam's journey from eating the same super strict "healthy" meals every day to now eating a diverse and enjoyable diet.

From there, Sam covers the powerful strategies he uses with his nutrition coaching clients. He introduces the five habits from Precision Nutrition: mindful eating, eat lean protein with each meal, include vegetables with each meal, choose good fats, and consume smart carbs. We also cover the simple food philosophy of Michael Pollan: "eat (real) food, not too much, mostly plants."

We spend the last few minutes of this episode reviewing what people can do right now to start making changes to their diet that will stick.

In this episode, we jump right into our first Q&A with Coach Sam, AKA The Living Lean Coach.

Topics:

The 3 best foods you can eat to get lean.

The 3 worst foods for getting lean.

Can cheeseburgers fit into a healthy diet?

Carb timing and good carb choices.