Tag Archives: lunge

Is breakfast the most important meal of the day?

Breakfast is the most important meal of the day”.

This is touted so often these days it’s become almost Gospel. An unwritten rule of nutrition essentially. Hell I think I’ve probably told many people and clients this same line.

But is there any evidence to back up this claim?

What if it actually came down to personal preference as to whether you ate breakfast or not?

First off let’s look at the arguments for consuming breakfast.

It keeps you full until lunch and thereby reduces over-eating

It is often claimed that by eating breakfast we are more likely to have energy through our morning’s and stay full until lunch.

By missing breakfast we leave ourselves open to snacking on high calorie foods and temptations.

If this happens then we would end up eating more junk food, and consequently more calories.

So in this instance consuming breakfast would be the better option for health and weight management.

Well yes, this can be the case, depending on what we eat for breakfast and how we deal with hunger/temptation before lunch.

If we consume a small, and nutrient lacking breakfast (small bowl of cereal for instance), then actually we may still be hungry only an hour into our day. Before you know it, your hand is in the biscuit tin to go with your mid-morning brew.

If we were to consume a slightly bigger, more balanced breakfast (containing some protein as well), then we would be more likely to be full until lunch and avoid temptation.

In a lot of observational studies, it is shown that those who consume breakfast are associated with better health.

However, this is generally because the breakfast-eaters are generally more ‘health-seeking’ individuals who also exercise regularly and have lots of other healthy habits.

It’s also true that most work places don’t exactly have the healthiest options available for people who need breakfast on the go. Think high calorie breakfast bars, crisps, and other such delights you’d find in a standard office vending machine.

But what if skipping breakfast was part of a plan, and by knowing this plan we then stayed strong until lunch, and didn’t consume calories in that time. Would it still be a negative thing to skip breakfast?

Skipping meals causes the body to go into starvation mode

This is another argument from the pro-breakfast crowd.

Well it can be said with certainty that this is not the case.

For one, there was a study done by Stewart & Fleming in 1973 in which they took a 27-year-old male through a 382-day supervised fast, in which he only had water and vitamins. And the result?

The man lost 125.2kg overall, an average of 0.33kg a day.

I can hear you screaming at the screen now, “But he must have wrecked his metabolism and put it all back on!”

Nope, 5 years later and he weighed 89kg, which was only a few kg above where he finished the fast.

Also, when studies use doubly labelled water to assess total 24-h energy expenditure they find no difference between nibbling and gorging.

Bellisle et al (1997) also concluded that:

There is no evidence that weight loss on hypo energetic regimens is altered by meal frequency”.

Essentially meaning as long as you’re in a calorie deficit (consuming less calories than you burn) you will lose weight even if you skip a meal.

But I thought eating breakfast boosted your metabolism?

This is another myth from the unwritten rules of nutrition.

The research does not support this claim. In one study comparing 3 meals a day to 6 meals a day, Cameron et al. (2010) concluded that:

“increasing meal frequency does not promote greater weight loss”.

So, skipping meals doesn’t lead to starvation mode, and eating more meals doesn’t boost your metabolism, so what really are the benefits to consuming breakfast?

Well, as I alluded to above, eating breakfast can stop you from over-eating in the day if your response to missing breakfast is to binge on snacks.

It can also be a great way to get in extra nutrients for your body, and improve your health.

However, skipping breakfast on purpose, and then eating lunch and dinner as normal, can be a very easy way to lower your calorie intake without having to think about it.

This is therefore a great strategy for those who are looking to drop weight without following a complicated plan or without feeling too deprived.

By skipping breakfast and still eating your normal sized meals for the rest of the day, you’re dropping calories without feeling deprived.

You will also be eating larger, more socially acceptable meals when you are eating. Rather than eating small amounts for each meal (which may be necessary to create a caloric deficit for weight loss).

This last point is what I hammer home often. In order to lose weight, you must be in a caloric deficit, and skipping breakfast can achieve this.

Skipping breakfast may also be a great tool if you’re very busy and don’t have time to prepare anything suitable/healthy.

You’re better off eating nothing than eating crisps and chocolate in the car on your way to work.

Another positive for not consuming breakfast would also be if you weren’t hungry. Eating when not hungry is a fast way to over-consume and therefore put on weight. If you wake up and you’re not hungry, don’t eat!

The Conclusion

The decision to eat breakfast or not is completely up to you and your goals.

You can do either and still be extremely healthy and lead a fulfilling life.

If you like eating breakfast, and this stops you from snacking on high calorie foods and over-eating, then go for it.

However if you’re too busy, always consume food on the go that’s less than ideal, or want an easy way to lower calories, then skip it.

This fits in perfectly with the research by Dhurandar et al. (2014) who concluded:

“A recommendation to eat (or skip) breakfast had no discernible effect on weight loss in free living adults who were attempting to lose weight”.
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So remember; next time someone tries to convince you that breakfast is the most important meal of the day, you’ll know for sure that it’s not.

For more information on Nutrition Coaching with Jonny, check out this page.


Workout of the Day – CrossFit

A) Strength / Strength Endurance – Back Squat

A1) Build to a heavy single for the day

A2) 2 x 20 reps @ 50% of above

B) 3 x 3 Minute AMRAP : 2 minute rest
15 Toes to bar
Max rep lunges

Beyond the Workout Event & This Weekends Workouts


Once a month we will be holding a special evening called ‘Beyond the Workout‘ which aims to get us all together and have you guys, our members, take the reigns.

On the last Friday of each month we will be enjoying the following evening…

Beyond the Workout

1730 to 1815 – Train the Trainer
1830 to 1945 – Skill Training
1945 to 2015 – Team WOD
2015 onwards – Q/A session, complete with some food and drinks.

17:30 to 18:15 – Train the Trainer

This is a chance for the coaching team to get together and share and expand their knowledge with the rest of the team. The gym will be open as normal for Open Gym and for anyone wanting to come down and warm-up ready for what is coming up.

1830 to 1945 – Skill Training

During this session we invite you to come and spend 75 minutes dedicated to working on a range of skills. Each month we will select 3 different movements, from rope climbs and double unders, to snatches and muscle-ups, with the coaches split into small teams to work with the groups. You can rotate through the groups as the evening progresses or spend the whole time working on that one movement.

All our coaches on hand to give you help and advice!

1945 to 2015 – Team WOD

We will round of the skills session with a fun team workout! Fist bumps, high fives and sweaty hugs are mandatory!

2015 Onwards – Q/A session, food & drinks

After the sweat has dried one of the Coaching team will give a short 15 minute talk on topics ranging from programming, training and nutrition to improving sleep, reducing stress and supplements. A chance for you to learn something new and get some burning questions answered! Pizza and beer will also be on hand!

Our first Beyond the Workout session will be held on Friday 26th January!


Workout of the Day – Friday – CrossFit

A) Barbell Cycling – Snatch

27-21-15-12-9-6-3

Same weight as last week but whatever you did for the 21 is now your opening set for 27. 🙂 You’re welcome.

B) Midline and stability Work
3-5 Rounds
20/20 Star plank position
10/10 Banded cycles
10/10 Banded bottom-up press
15/15 Tea pots

Workout of the Day – Saturday – CrossFit

A) 30 Minute AMRAP with a partner:

P1 performs 2 rounds of:
5 Goblet squat 32/24kg
10 Goblet lungers

P2 performs a row for calories

*Switch after every round of squats and lunges is completed
*Score will be total calories rowed.

Workout of the Day – Sunday – Weightlifting Club

A) Hang snatch doubles: 6 x 2@ 70-75%
B) Overhead squat: 3 x 2 @ 80% of snatch
C) Front squat: 5 x 3 @ 70-75%
D) Bent over row: 3 x 6 @ by feel

Upcoming Events & Weekend Workouts

Open Weekend – Saturday 20th & Sunday 21st January

Are you friends always asking you about CrossFit but yet to try it? Or are you tired of being the only one in your group to talk about ‘the gains’ and take pride in barbell bruises?…Well now is your chance to get a friend involved.

On Saturday (08:30 and 13:30) and Sunday (13:30) we are holding some free taster sessions for those wanting to give CrossFit a shot.

You can register your friends here.

Docklands Throwdown – Saturday 3rd February

We are joining up with our neighbouring CrossFitter’s for a Throwdown.

The Throwdown is a same sex pairs event and athletes of all abilities are welcome, and there will be both RX and scaled divisions.

To sign-up just find a team-mate and add your name to the list on the whiteboard at gym!

Yoga for Athletes, Saturday 12.30-1.30pm

Please note the new start time for this class, it has now been brought forward from 1pm to 12:30

If you haven’t checked out the weekly yoga class we are now offering to round off your training at CrossFit Thames, perhaps now is the time! Not that you necessarily need to wait for a certain date in the calendar to form new habits, however psychologically it might help strengthen your resolve to stick with it if you set a specific start date.

So, if are making New Year’s resolutions, upping your mobility and general recovery game should definitely be on the list!

What does a yoga class at Thames look like?

Just like our CrossFit classes, the weekly yoga practice is one hour in length. You’ll spend the first few minutes tuning into your breath, practising pranayama (breathing exercises).

You’ll then be taken through a short warm-up, before moving through a series of sun salutation flows to mobilise the spine and wake up your joints. It’s a nice way to generate a little bit of heat in the body, especially at this time of the year!

The postures in the main part of the class will often focus on a particular muscle group or body part, for example shoulders, hip flexors or midline, with Christine making sure you understand the purpose of these exercises, and how they relate to your training in the gym.

The recovery element is a key principle of the class, so you’ll always find a few restorative poses towards the end of the practice in preparation for your final relaxation. Sometimes, this will even be its main focus, in which case you basically get to snooze for the best part of the class – and wake up feeling all nice and relaxed.

Christine deliberately refrains from playing music in her classes so as to minimise any external distractions. This allows you to really focus in on yourself, and your breath especially – you may be surprised by how quiet the gym can be without the hustle and bustle of the workouts going on, and it makes for a nice break from the general sensory overload of London life.

This class is open to non-members of Thames, so why not come down with a friend? Non-members are welcome to drop in at a cost of £10, to be paid on the day – as with our other classes, there is no need to sign up in advance, and all levels are welcome.


Box Notices

*Thursday 11th Jan – No Open Gym due to a photoshoot

*Saturday 13th & Sunday 14th Jan – Gym Closed for CrossFit Seminar (No more LV1 seminars until July!)

Workout of the Day – Friday

A) Find a Heavy single front Squat

B) 3 Rounds for time:
1 Length front rack walking lunge kb 24/20kg
15 Shoulder to overhead
10 Chest to bar pull ups

C) 3 rounds for quality:
45 second right side plank
45 second left side plank
10 Full GHD or Nordic curls
60 seconds rest

Workout of the Day – Saturday

A) “Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

Tuesday 14th November – Workout of the day

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” – Arnold Schwarzenegger


Workout of the Day – CrossFit

A) Deadlifts: 3 x 5, across
*Add 2-5kg from your last deadlift session

B) 10 Rounds of:
10 Slam balls (catch on the bounce or no rep! )
10 Deficit push ups
5/5 Split squats 16/10kg

Workout of the Day – Structural Strength

Continuing with our Supersets. Today see’s you go for max reps in a given time period. Choose loads that allow you to move for the full work periods.

A) 10 x 40 seconds on : 20 seconds off, alternate between
Ring dips (or bench dips)
Chin-ups (or box assisted)

5 minutes rest

B) 10 x 40 seconds on : 20 seconds off, alternate between
Dumbbell bench press
T-bar rows

5 minutes rest

C) 10 x 40 seconds on : 20 seconds off, alternate between
20 Dumbbell walking lunges, immediately into
20 Dumbbell death march

5 minutes rest

D) 60 Strict knees to elbows
*Break as needed

Workout of the Day – MetCon

5 rounds for time:
12 Wall ball 9/6kg
5 Chest to bar pull-ups
50 Double unders