How to eat and train like a CrossFit champion My fit life
When she’s not smashing out pull-ups with a 15 kg weight hanging from her waist, you’ll find Kara Webb wandering the farmers market with her hubby in tow or chilling with her fur baby, Willow. The 26 year old from Brisbane has definitely earned some downtime with her loved ones. Kara took out the top spot in the Australian regional rounds of the Reebok CrossFit Games and placed seventh at the World Championship round last week. We spoke with Kara in the lead up to the Games to find out how she eats, trains and mentally prepares for events.
What is your health philosophy?
My health philosophy can be described as holistic and forever evolving. Health is not something that you can attain and not maintain, health is achieved through good daily choices. Nutrition, physical activity, social interaction, mental wellbeing and personal development are all key areas of focus and should never be neglected if one wishes to maintain a good health status and thrive in life.
What is your daily fitness routine?
Because I am training as a competitive athlete my sessions can be quite intense and tend to be focusing on things that I am not very good at. As a general rule I train once per day for approximately one or two hours, which includes an extensive warm up, stretches and cooling down at the end of the session. My program will vary day-to-day so that I get a good balance of strength training and metabolic conditioning in, in varying time domains.
What’s your favourite exercise?
I really enjoy a balance of exercises. If I lift weights a lot I tend to crave metabolic conditioning workouts, so I make sure I am doing a combination of everything. I tend to sway a little more towards lifting, however, I could never do just that.
What do you eat on a general day?
Because of my early starts to coach and train as a competitive athlete my diet really needs to support my energy levels, hormonal status, and repair. An average day looks something like this:
- Apple cider vinegar in warm water
- Vital Greens in water
- 1 cup of bone broth
- 1 cup of black tea
- 1/2 cup of oats cooked in water, with cinnamon and vanilla
After training in the morning: Progenex protein shake and breakfast, which is approximately 1 1/2 cups of cooked vegetables depending on what I have in the fridge and 2 eggs
Lunch: Vegetables and leftover meat from dinner the night before. The meat is always varied and the vegetables are usually roast sweet potato, pumpkin, beetroot etc. I like the starchy vegetables because they provide me with more energy for training.
After training in the afternoon: Progenex protein shake (I train twice per day in comp season).
Dinner: Usually roast vegetables with green vegetables in the pan. My favourite greens are bok choy, asparagus, broccolini and brussels sprouts. I chop them all up and cook them quickly in the fry pan in a little bit of ghee.
Snacks: I only snack if it’s a big training day and my body is telling me to. I’ll have some blueberries with a little bit of high quality yoghurt.
What’s your favourite healthy recipe?
My favourite healthy recipe is pulled pork in the oven because it is super easy and gets me so many meals when I’m busy.
I rub the pork shoulder with spices and leave it for a day or overnight. I then put it in the dutch oven with 1 tin of tomatoes and 1 cup of filtered water or broth for eight hours on 120 degrees celsius. I take the fat off at that point, shred it with a fork, and return to the oven without the lid on 180 degrees for about 40 minutes or until the liquid has cooked out.
What’s your food splurge?
On Sunday’s I go to the farmers markets with my husband and do our weekly shop. While we are there we get a yoghurt from the yoghurt man with his homemade granola in it. My favourite flavour is the ginger chilli yoghurt. This is a treat because it is actually quite sweet and I make sure not to include too much sugar in my diet at all. I also get a nice organic coffee from the Columbian coffee man which I wouldn’t normally drink because I try to avoid caffeine. On Friday nights I also go to Grilld burgers with my friends and get the Bird N Brie on the low carb super bun and share a plate of zucchini fries, sweet potato fries, and regular potato fries with my husband.
Is there a motto that you live by?
There are so many mottos that I tell myself at different times, but the big ones I need to remind myself of constantly is to ‘let it go’ and ‘life is how you perceive it’. I really need to remember to let things go that don’t matter or are out of my control and to keep a positive outlook if I want to live a positive life. How I view the world is entirely my responsibility.
What gives you the greatest joy – in your sport and also in life and what are the most challenging aspects?
I absolutely love living a healthy life with my husband, my little frenchie Willow and spending quality time just enjoying the simple things. My sport is a huge part of that but can also make normal life a little tricky with the commitment it takes to perform at a high level. They definitely help each other though, and together they really do make me a better person. I have learned to be a lot more patient than I once was (although those close to me might argue this!).
What mental training do you do?
Every day is mental training. I am always reading books that keep my mind stimulated and sharp, or researching ways to live a healthier life. I am also constantly talking to myself and those around me about how we can be more positive. It doesn’t always come easy but over time, every effort contributes to how you react to situations. That is incredibly important in real life and very much so in competition.
Liked this? Read these!
Got something to say? Get it off your chest here
The Juice Daily is a Fairfax Media owned website