Your approach to pre-workout nutrition, especially for early morning training, might need a personal overhaul. Drawing from 20 years of coaching experience, I've discovered that the conventional wisdom of what to eat before training deserves careful reconsideration.

The classic recommendation of 20 grams of protein and 20 grams of carbohydrates before training holds merit, but requires individual calibration. Your muscles store glycogen from meals throughout the day, which means your previous day's nutrition profoundly impacts your morning performance capability. For some, fasted training works beautifully; for others, it's a recipe for poor recovery and diminished results.

Gender differences add another critical layer to this conversation. Women typically experience greater hormonal disruption from high-intensity fasted training compared to men. Dr. Stacy Sims's research reveals that women benefit significantly from consuming both carbohydrates and protein before training sessions, while men—who generally have more muscle mass and glycogen storage capacity—might perform adequately without immediate pre-workout nutrition.

Experimentation is essential. I recommend testing a consistent morning protocol for 1-2 weeks, paying close attention to energy levels, recovery capacity, and daily well-being. Some people thrive with liquid supplements 30 minutes before training, while others need whole foods two hours prior. Equally important are your micronutrients and hydration status—electrolyte balance dramatically affects performance regardless of your macronutrient timing.

Ready to optimize your pre-workout approach? Listen now to discover how to design your perfect nutrition strategy that works with your body's unique needs rather than against them.

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Dive deep into the fundamentals of nutrition in this enlightening episode that aims to demystify the complexities surrounding healthy eating. With March being Nutrition Awareness Month, we focus on key elements that can enhance your understanding of food and its impact on your health. Through compelling personal stories and evidence-based discussions, we break down the essential components of nutrition and highlight the importance of individualized approaches.

This episode is packed with valuable insights, such as the role that genetics plays in how we respond to different diets. You’ll discover that nutrition is not a one-size-fits-all scenario, and what works for your friend may not be suitable for you. This understanding encourages listeners to experiment and explore what truly works for their unique needs. Further, we’ll delve into hydration’s crucial role, shedding light on effective strategies to ensure optimal fluid intake—which is vital for overall health and performance. 

We don't shy away from discussing the importance of calories and the calorie equation, emphasizing that balance and moderation are key. Throughout the conversation, we encourage you to see nutrition as a lifelong journey rather than a quick fix, and we aim to provide you with the tools to make sustainable health improvements. 

We invite you to embark on this journey with us! If you're ready to transform your eating habits and develop a healthier relationship with food, tune into this insightful episode and let’s redefine nutrition together. Don't forget to share your thoughts or questions—we’d love to engage with you and help along the way!

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Discover the transformative power of strategic fitness programming as we explore the core of Double-Edged Fitness's latest initiative. Ever wondered how a community can unite to achieve extraordinary physical transformations? Jacob and Chase are here to reveal their ambitious plan to collectively shed 1,000 pounds of body fat and build 300 pounds of muscle in just one year. With a focus on accountability through regular in-body scans and varied workout plans, they promise to keep the journey both effective and engaging. Find out how changing programming roles can spark new energy and why staying consistent is the real game changer.

Our latest episode also tackles the complex world of fitness testing and training for long-term health. How do you tailor workouts for people with varying strengths and endurance? We dissect this conundrum and discuss the critical importance of correcting neuromuscular imbalances with eccentric exercises. As the CrossFit Open looms, we emphasize preparing through a balanced approach that mixes high-intensity and endurance activities, ensuring not just performance but also overall health benefits. Join us as we navigate the intricacies of building capacity and strength for the future.

Finally, we dive deep into the elusive world of one-rep max progression and the patience it demands. Strength training is a marathon, not a sprint; early personal records are exhilarating but less frequent over time. We explore the journey of building dense muscle through maximal and submaximal training, highlighting the need for patience and trust in the process. Our experienced coaching team is dedicated to guiding you through these challenges, ensuring that each member focuses on becoming the healthiest version of themselves. Tune in to embrace the long haul to fitness success and discover how to keep pushing your limits effectively.

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What if your approach to health and fitness was all wrong? Join us as we unravel the power of setting realistic timelines over lofty, unattainable goals. Inspired by Alex Hermosi's insights, we discuss the pitfalls of rapid weight loss, the societal challenges that make a healthy lifestyle tough, and how our modern conveniences starkly contrast with the physical demands of the 1800s. It's a conversation that might just redefine your perspective on long-term health and encourage you to adopt a more balanced approach as we step into 2025.

Ever felt like your health goals fall to the wayside in your busy life? We explore how commitment, like that required by the Committed Club at Doubleged Fitness, can keep you on track. With benchmarks such as attending 12 workouts per month or achieving 200 visits a year, dedication gets celebrated amidst life's chaos. We shine a light on the inspiring stories of those who prioritize health within their packed schedules, proving that a healthy lifestyle is indeed achievable with the right mindset and commitment.

To further support your journey, we introduce an exciting 2025 initiative: the "Push, Pull, and Party" community day workouts, designed to foster fitness and camaraderie. We also delve into the significance of regular InBody scans to track body composition, enhancing performance and health. With personalized advice from our coaches and a community ready to support your goals, this episode is packed with valuable insights to fuel your fitness aspirations for the new year.

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Ready to transform your approach to fitness and wellness as the year wraps up? Tune into our latest episode for a comprehensive year-end fitness update from Double-Edged Fitness, where we reveal an exclusive membership offer with substantial savings. With only 10 coveted spots available, we'll walk you through the renewal process and how this supports our financial goals. Plus, we'll fill you in on our holiday schedule, including gym closures and the exciting possibility of a special New Year's Day workout session.

Ever wondered how to maintain your health on a cruise filled with tempting treats? Join us as we navigate the challenging waters of cruise ship dining. We'll explore how to make mindful food choices amidst an abundance of options and discuss the addictive nature of certain foods. Learn about the societal challenges of promoting healthier eating habits and the pivotal role of fitness professionals in fostering long-term lifestyle changes. Also, gain insights from a Disney cruise experience that highlights the stark differences in dietary habits between fitness enthusiasts and those less health-conscious.

Embarking on a vacation doesn't mean abandoning your health goals. Discover valuable strategies for balancing indulgence with maintaining healthy habits while traveling. Through personal stories, we explore how to avoid guilt when routines are disrupted and the benefits of intentional rest periods. As the New Year approaches, we tackle the common pitfalls of New Year's resolutions and the importance of setting realistic goals. With a focus on long-term commitment and daily consistency, we share how to embrace a lifestyle of sustainable health and fitness while building resilience and appreciating life's advantages. Join us for a journey of inspiration and practical advice to carry your healthy lifestyle into the new year and beyond.

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What if the holidays were more about experiences than material gifts? This episode begins with a personal holiday greeting and a story about overcoming norovirus just in time to embark on a meaningful family adventure—a 10-day ocean trip that promises to create cherished memories. Join me as I talk about this shift in focus, inspired by my daughter's hospital stay last year, and how it's reshaped our family's holiday traditions. Meanwhile, Chris, Tammy, and the entire gym team are stepping up to ensure everything runs smoothly while I'm away. We're also shaking things up at the gym with fresh event ideas that focus on community rather than alcohol, and there's buzz about an unofficial Christmas party thanks to some spirited gym-goers. Plus, you'll get the scoop on our holiday schedule, including class updates around the festive season.

As the holiday season approaches, it's a challenge to maintain healthy habits, but I've got some motivational insights to help you stay on track. In this episode, we celebrate our Committed Club members who are nearing an impressive 12-month streak, with exciting plans already in the works for 2025. My pride in our community's dedication to health and fitness can't be overstated. Although I may miss hosting a session next week due to my family vacation, rest assured, I'll keep everyone updated and inspired. Remember to make wise food choices, keep those workouts consistent, and stay committed to your health goals. Until next time, stay fit and enjoy the holidays!

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Gear up for a Thanksgiving week like no other as we roll out exciting updates and festive workouts to keep you moving through the holiday spirit! Ever wondered how to stay active amidst all the turkey, stuffing, and pumpkin pie? Look no further! Join us at Midtown with Cody and me on November 28th for a special Thanksgiving Day workout, and don’t forget to grab your spot through the MindBody app! Tammy and Jess will also be there to help you shake off those post-feast calories with a Friday morning session. Plus, learn how your dedication can earn you a spot in our committed club and snag a pre-order for our uniquely stylish Double-Edge American Flag sweatshirts. 

As we embrace a new chapter of community-driven events, we're saying goodbye to the traditional Christmas party and hello to more thoughtful gatherings that mirror our healthy gym ethos. Our fresh approach shuns the old ways of overindulgence in favor of building a stronger, more inclusive community spirit. Share your thoughts and ideas with us as we plan for future gatherings that truly resonate with our values. This holiday season, let’s focus on spending quality time with loved ones and keeping those who might be struggling in our thoughts. Here’s to a fantastic training week ahead and to being there for one another in our collective fitness journey!

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Have you ever wondered how a community can come together to transform lives beyond the gym? In this week's episode, we celebrate the monumental success of the Metcon for Hope CrossFit competition, raising over $9,000 for Forever 14—a cause that hits close to home. Join us as we discuss the triumphs and the hurdles, like declining CrossFit event participation, that push us to rethink our future strategies. We're inviting you, our vibrant community, to share your ideas and preferences to help shape the future of our events, ensuring they resonate with your passions and interests.

Our updates don't stop there! We spotlight the wins and transitions at the South Gym. With Michelle Morrison leading the charge by exemplifying the power of referrals and winning our $200 raffle, it's clear our community is thriving. We'll give you the scoop on the technical upgrades that are in the works, including the manual light switch installation for a more customized workout environment and the resolution of previous landscaping mismanagement. Your continued support is the backbone of our community, and we're eternally grateful for how your referrals help us grow and improve.

Looking ahead, we're excited to introduce a series of operational updates alongside engaging community initiatives. From switching to a new hand soap that keeps our facilities running smoothly to the rollout of fitness podcasts aimed at sparking dialogue among members, there's plenty to buzz about. Plus, we're thrilled to announce our collaboration with Good Giant, a marketing agency dedicated to elevating our content's consistency and relevance. Your feedback is invaluable, and we can't wait to hear what topics you're eager to explore with us as we embark on this journey together.

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What happens when a Hero Workout honors the legacy of a former Navy SEAL and sparks a community-wide conversation on veteran suicide? Join us to find out as we share an empowering tribute to Chad Wilkinson and invite everyone to participate, whether you're a seasoned athlete or just getting started. We'll tell you all about the special commemorative patch you could earn by completing the workout RX, and how you can lace up for the upcoming Gobble Before You Wobble 5K and 10K runs this Thanksgiving morning. With a special discount code waiting in our newsletter, it's not just about the race—it's about coming together, making a difference, and remembering those who've faced struggles.

But that's not all. This week, we're also celebrating the power of healthy choices and the dedication within our gym community. Through a lighthearted moment with my wife, we’ll explore the importance of gratitude, recognizing attendance milestones, and how your commitment doesn't go unnoticed. We emphasize the need to sign up for classes and diligently check in, so your hard work is acknowledged, and our coaches can focus more on engaging with you during each session. Let's keep the motivation alive, take care of our bodies, and thrive together.

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