Crossfit Actus » Jonathan Di Pierro

Apr 13

Blog #10 – Scaling

by Jonathan Di Pierro in Uncategorized 0 comments

How to scale? Weight, reps, or even movement Why? To preserve the stimulus

Mar 26

Blog #9 – Vitamin D

by Jonathan Di Pierro in Uncategorized 0 comments

Vitamin D How much? Are you deficient?

Mar 01

Blog #8 – Make your own Electrolyte Drink

by Jonathan Di Pierro in Uncategorized 0 comments

Make your own electrolyte drink: 3-4 cups of water 3/4 cup of orange juice 1/4 cup of lemon juice 1/4 teaspoon of celtic salt

Jan 03

Blog #7 – Sodium

by Jonathan Di Pierro in Uncategorized 0 comments

Sodium is an electrolyte. Daily recommendations are generally around 2300mg/day I haven’t seen any negative impacts in health with increases even up to 5000mg/day

Nov 29

Blog #6 – What do I eat for Breakfast?

by Jonathan Di Pierro in Uncategorized 0 comments

What to eat for breakfast? The question is when do you train? Morning? Try fasted Evening? Nuts and meat (something high protein and fat)

Oct 11

Blog #5 – All About Hybrid Training

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Hybrid Training Includes: Unlimited Group Classes 1-2 Personal training sessions/month Unlimited Body Fat % Tests

Sep 14

Blog #4 – The Differences Between Group Training and Personal Training

by Jonathan Di Pierro in Uncategorized 0 comments

Differences Between Personal Training and Group Training Group Training Advantages: Highly motivating A strong social energy and community feel amongst the group Great for general physical preparedness and overall health and wellness Less financial investment Group Training Disadvantages: Not great for specific long term goals (i.e get my first pullup, rope climb, muscle up, pistol etc…) Somewhat less individual time Limited to the class timetable Personal Training Advantages: 100% accountable to practice and learn complex movements (pullup, rope climb, muscle up, pistol etc…) 100% focused on you and direct feedback after every repetition Great for highly specific long term goals Highly relationship based with your trainer High flexibility outside of standard class times Personal Training Disadvantages: Not as much social group energy Greater financial investment

Aug 11

Blog #3 – Water Consumption

by Jonathan Di Pierro in Uncategorized 0 comments

Water: How much water? Lot of suggestions and no hard rule about daily intake. I like ½ BW in Oz per day. For me 180lb male that would be 90oz or 2.6L. Sip it. Might need higher intake if you consume a lot of protein. Only count actual water. Not water based liquids. Drink 230ml – 300ml or water 20-30 min before a meal. Increase saliva content. Don’t drink anything during or after for at least 1 hour to efficiently digest your food.

Jun 29

Blog #2 – Julie Duncun

by Jonathan Di Pierro in Fitness, Health 0 comments

Mom, Wife, Teacher, psychologist, neighbourhood snack maker, organizer, planner of events, payer of bills, cleaner of house, creator of fun activities., walker of dog, wiper of tears, worrier, meal planner, grocery shopper. If you are anything like me, somewhere between University, starting a career and having children I lost myself. I lost Julie, Julie the adventurer, Julie the writer, Julie the canoer, Julie the book lover. I lost her somewhere between cloth diapers, report cards and midday park visits and in July 2016 I realized that if I didn’t find her, if I didn’t make room for self-care and self-reflection; my mental and physical health were going to continue to deteriorate. Crossfit had been on my radar for a few years thanks to a friends on and off posts about how much she loved it and on July 18, 2016, I walked into Crossfit Actus for my Free Trial with Jonathan. The last year has been transformative in more ways than I probably even realize. Carving out an hour a day for ME, where I can unplug and cast aside my worries, where I can be surrounded by likeminded people who value community and togetherness as much as I do […]

May 02

Blog #1 – Quick eating tips

by Jonathan Di Pierro in Fitness 0 comments

Basics Pieces (Part 1): Chew your food. Chew 30+ times before every swallow. More for meats as they require more chews to break down. Can be less for fruits and vegetables depending on the food. Think about how much fibre it contains. The more you chew the better you will digest your food and the faster it will fill you up. Also why you want to take your time when eating. Not rushed. Sit, relax breath. Low stress. No screens ideally, talk to people if they are around. Try it just once this week.

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