Maximize Your Macros:
February 16, 2024
A Consumer’s guide to Fat, Carbs, and Protein…
Diet and nutrition are a highly individual journey and no one answer is true or right for everyone. The simple fact of the matter is that when it comes down to it, you have to figure out what works best for you. However there are some overarching philosophy that can channel your approach to healthy eating. When you figure out a style and frequency in your relationship with food that works well you will notice improvements in energy levels, focus, mood, and of course physical performance.
Fats
Paleo, Ketogenic, and Atkins diet have helped change many of the negative perceptions of fat in the diet. As Americans a far bigger threat to our health is a diet that contain high sugar and processed foods.Fats are not only not bad for you but are an essential source of fuel and micronutrients that make us healthy. It’s important to choose the right types and amounts of fats in your diet that let you operate at your best.
The chemical structure of a fat or fatty acid determines what role it will play in our bodies. Based on this structure we are able to classify fats in certain classes that share similar characteristics.
Fats can be divided into saturated, monounsaturated, and polyunsaturated fats.
Saturated fats are found in red meat and coconuts and up until recently have gotten a bad rap as culprits of heart disease. Monounsaturated fats are found in plant foods like nuts, avocado, and olive oil. Polyunsaturated fats include Omega-3’s and Omega-6’s which can be found in fatty fish, flax seeds, and walnuts and are associated with a variety of health benefits.
Fats are essential for energy requirements, hormone production, and make up the wall of every cell in your body. They are also directly related to our immune system and having the right ratio of fats is very important for a healthy inflammation response.
Carbohydrates
Carbohydrates are found across a wide variety of foods and depending on the structure of the molecule our body will respond to eating carbs in very different ways. Carbohydrates have a direct relationship with the glucose levels or blood sugar in our bodies. When our blood glucose levels become elevated our body releases a hormone called insulin to store this extra energy for later when we might have a greater need for it. This glucose is stored in the muscle and liver in long chains known as glycogen or the glucose can be stored in adipose tissue to be utilized later (aka fat storage).
Your goal should be to optimize the amount of carbs that are being stored as glycogen and minimizing excess carbs that would contribute to fat stores. Selecting the right types of foods like vegetables are beneficial because they contain fiber, vitamins, minerals and have a low glycemic index. The glycemic index measures how much a food increases our bodies glucose after consumption. High GI foods include white bread, white rice, and cereals. These foods can be very bad for your waistline, because if your body is not prepared to receive fuel and store it as glycogen they will immediately be stored as fat.
Our bodies can become insulin resistant and requires higher and higher amounts of insulin to store the glucose. Resistance training however, can increase our insulin sensitivity. That means that our cells are highly responsive to storing glucose when insulin is present. Focus on consuming low glycemic carbohydrates that provide key nutrients and avoid high sugar or refined ingredients.
Protein
Protein is found in and comprises most of the cells in our body. It is found in a variety of animal and plant sources. Protein is important because it contains amino acids, tiny molecules that are the building blocks of muscle and also used for the synthesis of hormones and neurotransmitters. Some of these amino acids are considered essential meaning they must be provided from a dietary source. Without these essential amino acids we will not be able to repair our tissues and certain vital processes will cease to happen.
Since protein helps us recover from and perform optimally during our workouts it is important to consume after a workout for muscle repair. Real food sources of protein include beef, chicken, eggs, and fish. Try to include these foods as staples in your diet. These foods have amino acid content that is similar to what our human body requires for repair. This is also known as the biological value of the protein. Vegetable sources of protein have a lower biological value and may lack one of the essential amino acids needed by humans. These foods must be strategically combined by vegans or vegetarians so they consume all the amino acids needed for tissue repair. As a vegan athlete it can be challenging to meet your needs without supplementation and can be difficult to get a full spectrum of key micronutrients.
Try to consume 1.0 to 1.5 grams of protein for every kilogram of body weight. For a 200 pound man (90 kg) that means 90 grams to 135 grams of protein per day. This will provide enough amino acids for your bodies daily needs. Unfortunately eating more protein doesn’t mean it automatically turns into muscle. Unused protein will be broken down and utilized as a fuel source by the body.
Hopefully knowing a little bit more about each of the macronutrients and how they act in your body will help you to make informed decisions. If you have more questions around a healthy diet give us a call today!
Hey Junkies! 👋 Can you believe we’re already halfway through June? The sun’s out ☀️, the energy is high, and your commitment hasn’t gone unnoticed. Let’s dive into what’s new at StormKing this week: 🧘 Plank Challenge: Midway Check-In! We’re officially halfway through our 30-Day Plank Challenge! If you’ve been holding strong, your core is thanking you—if not, it’s never too late to jump in. Just a few focused minutes each day builds strength and mental grit. 💥 Keep tagging us and sharing your plank pics in the Junkies group—we love seeing your progress! 📅 New Class Schedule Starts TODAY! Thanks for your feedback and patience—our revised schedule launches today! Here are the key changes: ✅ We’re keeping both the 4:30pm and 5:30pm classes on M/W/F—no change here, thanks to your input! ✅ Pulse on Tuesdays now moves to 5:00pm (no more 5:30pm class on Tuesdays) ✅ The 9:30am class now replaces the 9:00 and 10:30 slots on M/W/F 💚 Don’t forget: Pulse counts toward your 3x/week membership—come try it out! 🙌 Coaching & Childcare Updates! We’ve got exciting additions to the SKAC fam: 👶 Welcome Coach Danielle Sily – Danielle is back to the gym after welcoming her new baby, Grace! We’re thrilled to have her energy and expertise join our coaching staff! You will see her shadowing in classes over the next couple weeks. Introduce yourself! 💪 Coach Paisley will now be leading the M/W/F 9:30am class .👏 Come say hi and crush your morning workouts with her! If you haven’t taken a class from Paisley yet...do it! 👶 New Childcare! Longtime member Katelyn is stepping in to support our families with on-site childcare during our 9:30am class on Mon, Wed, and Fri. We’re so excited to have her in this role—thank you, Katelyn! 💥 Weekly Programming Highlights Our current training block continues, blending barbell strength and metcons throughout the week. Here’s what’s on deck: Barbell Strength Focus This Week: Monday – Push Press Tuesday – Endurance Metcon Wednesday – Front Squat Thursday – Long Endurance WOD Friday – Clean and Jerk 💥 Plus a spicy finisher on weightlifting days, of course. Saturdays = Partner WODs!! Bring a friend, share the work, and kick off your weekend right. 💃 Ladies Lift Returns in July The next session of Ladies Lift kicks off on Thursdays at 5pm after the July 4th holiday. If you’re looking to level up your lifting in a supportive, female-led space, email us now to grab your spot: 📧 stormkingcrossfit@outlook.com Thanks for being the heart of this gym. 💚 Whether you're crushing planks, welcoming new faces, or simply showing up—you’re part of what makes StormKing so strong. Let’s finish June STRONG 💪 💚 Your SKAC Team
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The Junkie Journal 🏋️♀️ | Welcome JUNE! 🌞 Hey Junkies! 👋 We’re grateful for your support as we adapt and grow. Here’s what’s happening this week, along with an update on our upcoming class schedule changes: 🎉 June Anniversaries & Birthdays First off, let’s celebrate our June Junkies! 🎉 June Gym Anniversaries: 🎯 Chase Adamich 11 years 🎯 Tiffany Nesset 11 years 🎯 Jacob Seegers 6 years 🎯 Mike McKeown 5 years 🎯 Joe Descala 4 years 🎯 Jon Promer 3 years 🎯 Ginette Tasic 3 years 🎯 Melanie Coward 2 years June Birthdays: 🎂 Brian Winter June 19 🎂 Shirley Gagnon June 19 🎂 Tarun Seera June 20 🎂 Dawn Mason June 27 🎂 Lori Wacker June 28 💓Be sure to show some love to your fellow Junkies on their special days! 🥳 💪 Barbell Strength & Metcons Strength training continues strong every Monday, Wednesday, and Friday, with barbell-focused sessions. Every other Tuesday, we’re keeping the barbell grind alive to build more strength. Expect dynamic CrossFit-style WODs following each strength day, plus endurance metcons on Tuesdays and Thursdays to keep you pushing limits! 💪 Partner WODs Saturday partner workouts = shared effort and extra fun! Tackle longer WODs in teams, get those high-fives, and challenge each other. Remember, every membership has access to Saturday morning Open Gym from 7am to 8:30am! 💃 Ladies Lift: Starting July Our next round of Ladies Lift kicks off right after the holiday! This is your chance to focus on lifting and strength in a supportive all-female environment. 🧘♀️ June Plank Challenge It’s not too late to join the June Plank Challenge! Build your core strength and hit a 5-minute plank by the end of the month! A few minutes a day and you’ll feel the difference! 📅 Schedule Updates Start Soon In case you missed the email, starting June 16, we’re trialing a new class schedule to ensure we stay sustainable while offering the high-quality training you’ve come to expect. We’re consolidating some class times to better manage our coaching team and keep the energy high in every session. New Class Schedule (beginning June 16): Monday, Wednesday, Friday 6am (combining 5am & 6am), 9:30am (combining 9am & 10:30am), Noon 5:00pm (combining 4:30pm & 5:30pm) Tuesday 6am, 9:30am, Noon, 5:00pm Pulse Thursday 9:30am, Noon These changes will help us ensure that we’re operating in a way that fosters the community and training environment you love while keeping our team fresh and energized! We’re so grateful for your understanding and support during this trial period. If you have any questions or feedback, we’re here to chat! Also, if you’re interested in coaching opportunities, drop us a line—we’re always looking to add passionate individuals to our team. Let’s keep moving forward together!
🔥 The Junkie Journal 🏋️♀️ | Mid-Week Momentum + What's Next Hey Junkies! 👋 We’ve wrapped up Murph, celebrated some incredible progress, and now it's time for a NEW chapter. After some well-deserved rest, we’re diving into our next 6-week training block that will run through July 5th. This one is all about variety, unpredictability, and pushing ourselves in every direction. Here's what you can expect: 💪 Barbell Strength Focus Strength sessions every Monday, Wednesday, and Friday. Every other Tuesday will also feature barbell strength work. Rep schemes that build strength and capacity without overloading. Major lifts like push, pull, squat, hinge, and overhead will be included. 💪 Classic & Varied Metcons After each strength session, we’ll hit a CrossFit-style WOD using the remaining class time. Tuesdays and Thursdays will feature longer, aerobic-based metcons (20+ minutes) to build endurance and mental grit. Expect a mix of movements and creative formats—constantly varied! 💪Partner Workouts on Saturdays Longer partner workouts on Saturdays = shared suffering + high-fives! 🙌 You’ll alternate rounds, sync up for reps, and tackle creative formats that are both fun and challenging. *Whether you're looking to build strength, improve your conditioning, or just enjoy some fun partner workouts, this cycle is going to set us up for success as we head into July. 💃 Ladies Lift: Only 2 Weeks Left! We’ve had an incredible run with Ladies Lift, but we’re down to the final two weeks of this session. Don’t miss out on these fun, ladies only lifting sessions! The next Ladies Lift session will begin in July, right after the holiday. So, if you haven’t been able to make it yet, get ready for the next round! 🧘♀️ June Plank Challenge Get ready to take on our Plank Challenge starting in June! It’s quick and simple—just a few minutes daily to build core strength, improve stability, and challenge yourself. You will work up to a 5 minute plank hold by the end!! Whether you're a plank pro or just getting started, this challenge is for everyone. Let’s see if you can complete all 30 days! 📅 Schedule Changes Coming Soon Schedule changes are coming, and we want you to be ready for it! We will be finalizing the details soon! Due to fewer coaches and smaller class sizes, we will be reducing some of our coached classes and changing some class times slightly. Keep an eye on your inbox for an email with all the details coming soon. 👀
The Junkie Journal 🏋️♀️ | Memorial Day Murph & Summer Schedule Updates Hey Junkies! 👋 We’ve got a packed week ahead, so let’s dive right into it! 🔥 Murph Prep: Full Speed Ahead We’re getting closer to Memorial Day, and you’ve all been putting in the work! Week 2 of Murph prep is underway, with a focus on: ✅ Strength work 3-4 days weekly to set that solid foundation ✅ More bodyweight endurance work for stamina ✅ Longer WODs on Thursdays + some Tuesdays to fine-tune your conditioning Murph will be on Monday, May 26th at 9 AM – it’s the only workout of the day, so be there early and be ready to crush it. The gym will open at 8 AM. Whether you’re going solo or teaming up, we know you’re going to give it your all! 🥾 Spring Ruck Challenge: Keep it Moving You’re almost through the challenge, and we love seeing those miles rack up! Keep logging your progress and tagging us to stay motivated. ‼️Leslie and Katelyn are almost at a blackout‼️ We’re aiming for that blackout board by May 31st—let’s finish strong! 💚 Ladies Lift Thursdays Thursdays at 5:00 PM, join us for focused lifting and a supportive community of strong women. It’s a great time to build confidence, lift heavy, and have fun! 🚨 Schedule Updates Coming This Summer 🚨 As we continue to grow and evolve, we’re making some adjustments to our class schedule. These changes will help ensure we can keep supporting you for the long haul and deliver the best possible experience. You’ll receive an email soon with more details, but in the meantime, know that we’re always working to make StormKing sustainable for years to come. 💬 Mindset for the Week: "The future depends on what you do today." Stay focused on today’s efforts—your progress is building for tomorrow. Keep showing up, keep working hard, and trust that it’s all paying off. 🎯 Need a Goal Check-in? Coach Dawn is ready to help you stay on track. Whether it’s nutrition, consistency, or training, let’s set some goals and crush them together!
The Junkie Journal 🏋️♀️ | May Momentum + Focused Gains Hey Junkies! 👋 Let’s start recognizing some anniversaries around here! This month, we’re celebrating some incredible milestones in our StormKing family: 🎉 May Gym Anniversaries 🎉 Shannen Cartmel – 1 Year Makiah Clark – 1 Year JD Logelin – 9 Years JT Proiette – 9 Years Mike & Cyn Blouin – 11 Years Huge congrats to each of you! You’re a big part of what makes StormKing such an amazing community. Here’s to many more years of growth, strength, and good times! 🎯💪 🔥 Murph Prep: Full Speed Ahead We’re dialed in for Memorial Day! Week 2 of Murph prep! ✅ Strength work early in the week to build that solid base ✅ More bodyweight work for endurance ✅ Longer WODs on Thursdays + some Tuesdays to sharpen stamina Ready to crush Murph? Whether solo or with a buddy, the goal is simple: Show up and push yourself! *Murph will be Monday, Memorial Day. One workout, 9am. The gym opens at 8! Be early and have a plan! 🥾 Spring Ruck Challenge: Keep it Moving We’re halfway there, and you’re stacking miles! ✅ Keep logging and tagging us ✅ Hit that blackout board by May 31st 💚 Ladies Lift Thursdays Thursdays at 5:00 PM—focused lifting, confidence, and community. Come join the fun! 🔐 Hybrid AF: More Access, More Flexibility More open gym hours, more time to train! 📣 3-Day Members: Want 7-day access until 10 PM? Let’s chat about upgrading! 💬 Mindset for the Week: “Discipline is the bridge between goals and accomplishment.” Stay focused and trust in the progress you’ve made. You’ve got this. 🎯 Need a Goal Check-in? Coach Dawn is here to help you stay on track. Whether it’s nutrition, consistency, or training , let’s create a plan and hit those goals!
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The body conThe Junkie Journal 🏋️♀️ | Final April Push Hey Junkies! 👋 April is flying by—and you’re flying right along with it! 🚀 Let’s keep the momentum rolling as we head into the last few days of the month. Here's what’s happening and how to stay fired up: 🎯 Strength Endurance Cycle: Final Week! This is it—the final week of our strength endurance phase! We’re sticking with the 8-5-3 x3 rep format, but your rest periods are at their shortest yet. ✅ Stay heavy. ✅ Push the pace. ✅ Finish what you started. Every rep, every set, every gritty finish line is making you stronger for what's ahead! 🔥 🎒 Spring Ruck Challenge: Halfway Mark! Keep loading up those packs and logging those miles, Junkies! ✅ Mark your bingos 🎯 ✅ Take a photo 📸 ✅ Share your journey 🥾 Every step counts—keep aiming for that full blackout board by May 31st! (And hey, adventure selfies encouraged.) 💪 Ladies Lift Launches THIS Thursday! New time: 5:00 PM ⏰—giving you time to hit the gym after work and still lift heavy with your crew! ✅ Unlimited Members: FREE ✅ 3-Day Members: $50 ✅ Non-Members: $105 Confidence, strength, and community are waiting for you. 💚 📩 Email us to save your spot: stormkingcrossfit@outlook.com 🔐 Hybrid AF Access = More Freedom! We LOVE seeing Junkies hitting the gym after-hours! 💬 Reminder: If you’re a 3-day member and want access to Open Gym every day until 10 PM, reach out about upgrading—plus, get entered into our April Upgrade Raffle! 🎉 💬 Mindset for the Week: "Consistency wins. Even when motivation fades, habits hold you up." Show up for yourself this week, Junkies. Finish strong, and set the tone for an epic May! 🌟 Need help setting goals, adjusting your training, or dialing in your nutrition? 📅 Book a check-in with Coach Dawn anytime!tent of youThe Junkie Journal 🏋️♀️ | Final April Push Hey Junkies! 👋 April is flying by—and you’re flying right along with it! 🚀 Let’s keep the momentum rolling as we head into the last few days of the month. Here's what’s happening and how to stay fired up: 🎯 Strength Endurance Cycle: Final Week! This is it—the final week of our strength endurance phase! We’re sticking with the 8-5-3 x3 rep format, but your rest periods are at their shortest yet. ✅ Stay heavy. ✅ Push the pace. ✅ Finish what you started. Every rep, every set, every gritty finish line is making you stronger for what's ahead! 🔥 🎒 Spring Ruck Challenge: Halfway Mark! Keep loading up those packs and logging those miles, Junkies! ✅ Mark your bingos 🎯 ✅ Take a photo 📸 ✅ Share your journey 🥾 Every step counts—keep aiming for that full blackout board by May 31st! (And hey, adventure selfies encouraged.) 💪 Ladies Lift Launches THIS Thursday! New time: 5:00 PM ⏰—giving you time to hit the gym after work and still lift heavy with your crew! ✅ Unlimited Members: FREE ✅ 3-Day Members: $50 ✅ Non-Members: $105 Confidence, strength, and community are waiting for you. 💚 📩 Email us to save your spot: stormkingcrossfit@outlook.com 🔐 Hybrid AF Access = More Freedom! We LOVE seeing Junkies hitting the gym after-hours! 💬 Reminder: If you’re a 3-day member and want access to Open Gym every day until 10 PM, reach out about upgrading—plus, get entered into our April Upgrade Raffle! 🎉 💬 Mindset for the Week: "Consistency wins. Even when motivation fades, habits hold you up." Show up for yourself this week, Junkies. Finish strong, and set the tone for an epic May! 🌟 Need help setting goals, adjusting your training, or dialing in your nutrition? 📅 Book a check-in with Coach Dawn anytime!r post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source
Hey Junkies! 👋 We’re in full swing this April—with new faces, new challenges, and that spring energy pushing us forward 💥 Here’s your quick hit of what’s happening and what to keep on your radar this week: 🎯 Week 3: Strength Endurance Cycle We’re heading into the final week of our strength endurance phase in class—and you’ve all been crushing it! This week, we’ll be keeping the same rep scheme (8-5-3 x3 rounds), but with the shortest rest periods yet. The goal is to maintain the same weights you’ve used the past two weeks while pushing through shorter recovery. This is where grit and stamina meet strength—so dig deep and finish strong! 💪 🎒 Spring Ruck Challenge: Week 2 is ON! Keep loading up and logging those miles, team! Don’t forget to mark your bingos and snap a few photos while you're at it—rucking is better with accountability and adventure. Finish the board by the end of May for a shot at prizes! *Challenge: Go for a blackout! 📝 Grab your bingo card by the TV’s! 💪 Ladies Lift: it's getting closer! We kick off Thursday, May 1 at 4:30 PM—if you’ve been on the fence, this is your nudge. 💚 Confidence, strength, and community are waiting for you. ✅ Unlimited members: free ✅ 3-day members: $50 ✅ Non-members: $105 📩 Email us to save your spot: [stormkingcrossfit@outlook.com](mailto:stormkingcrossfit@outlook.com) 🔐 Loving Hybrid AF Access? We’re seeing more after-hours training happening—YES! 💪 If you’re a 3-day member and want in on open gym 7 days a week ‘til 10 PM, reach out to upgrade your membership and get entered into our April upgrade raffle. This Week’s Mindset Reminder: 💥Small steps every day lead to big changes. Just keep showing up. You’re stronger than you think, Junkies. Let’s finish April with momentum! 💪 Need help with goals, training, or nutrition? Book a check-in with Coach Dawn anytime.
The Junkie Journal 🏋️♀️ | April Updates & What's Ahead Happy Monday Junkies! We’ve got some exciting things happening around the gym this month, and we’re here to make sure you’re in the loop (and inspired to get after it 💪). Here’s what’s new, what’s next, and why now’s the time to lean into your training and your community. 🔐 Hybrid AF Access is Here! We’ve officially launched our new Hybrid AF door lock system, giving max members and open gym only members extended open gym hours 7 days a week until 10 PM! We went from 30 to 88 hours of open gym available weekly!! 😲 If you need help getting the app, let me know! 👉 3 day members...interested in an upgrade to access more gym time? Ask Dawn to share your options...we have discounts available AND any upgrades go in a drawing for a free month of membership! ! Whether you're chasing gains after work or getting a weekend sweat in, you now have more freedom to train on your schedule. 3-day members, reach out if you’d like to upgrade and enjoy the same perks! 👉 Read more in our latest blog post to learn how it works and check your access: BIG NEWS! Open Gym just got more OPEN 🌸 Grit & Grace: Women’s Workshop – April 19 Join us for the second workshop in our GRIT and GRACE series with Coach Paisley! Grit and Grace - a workshop series for women 35+ who are interested in learning more about how to manage and improve our health and athletic performance during perimenopause and menopause. WHEN & WHERE - 11 am, April 19th @ StormKing Athletic Club Our guest speaker is Dr. Detorres owner/ founder/ medical director of Coastal Health. Read more about her here … dralishadetorres.com/the-team and check her out on Instagram @drdetorres.coastalhealth TO REGISTER 👉 Visit the link at https://honest-at-home.kit.com/posts/the-next-grit-grace-workshop-is 🎒 Spring Ruck Challenge: Load Up & Level Up It’s time to get outside, load up that ruck, and start stacking some miles! Our Load Up & Level Up Ruck Challenge kicks off this week and you have until the end of May to finish! All bingos get one ticket in the drawing! 🎯 A ruck bingo card full of fun weekly challenges Whether you're in it for fitness, fun, or a little friendly competition—this challenge is a great way to add some low-impact endurance to your spring routine. 💪 Ladies Lift: New Series Starts Soon Calling all strong women (and those who want to be!)—our next 6-week Ladies Lift series is launching soon! Expect expert coaching, community support, and confidence-building gains. It’s one of our most loved programs for a reason. Reserve your spot...send an email to stormkingcrossfit@outlook.com Max Unlimimted Members: Included! 3-day members: Only $50 Non-members: $105 📅 Thursday May 1 @4:30pm 🧠 Education Corner: Why Rucking Rocks Did you know that rucking (walking with a weighted backpack) is one of the most effective forms of functional endurance training? It’s low-impact but highly beneficial, building muscular endurance, improving posture, and torching calories—all while giving you a reason to explore the outdoors. And bonus: it’s scalable to any fitness level. Just adjust your weight, pace, or route. Plus, the community accountability adds a powerful motivation boost! Stay strong, stay connected, and keep chasing progress—whatever that looks like for you this week. 💪 💥 Questions? Need help with goals? Book a session with Coach Dawn—we’re here to help you thrive, not just sur vive.
