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Intro to Calculating Macros

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In this video we discuss the basics of how to calculate your macros.
When a dude-bro asks you "Dude-bro, what are your macros?" they're asking what your macronutrient ratios are.
What are macronutrient ratios? They  are a a way of splitting up the total number of calories you eat per day into different amounts of protein, carbs and fat depending on what your goals are.
For example:
-The macros for classic keto are: 20% protein, 5% carbs, and 75% fat -While the macros for bodybuilding might be closer to: 40% protein, 40% carbs, and 20% fat.
There are tons of different ways to split up your macros depending on your goals. In this video we explain how to do a basic, entry-level, breakdown of your macros. This is just one way to do it, and it's not the end-all be-all. But it can be helpful as a way to start.
To do these calculations you'll need your Total Daily Energy Expenditure (TDEE). If you have an InBody scan this is easy to calculate accurately. If you don't you'll have to guesstimate with something like the following calculator.
From there you can use the guidelines we discuss in the video to calculate your macros.
 

2019 01 30

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What do CFSB Coaches Eat?-Mike’s Story

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In this interview we sit down with Coach Mike to talk about his thoughts on healthy eating. This video is definitely bittersweet because Mike and his wife Carm, who we very much enjoyed having at the gym, recently moved away. Luckily, we were able to film this video before he moved away. Mike: -is a high-level ultimate frisbee athlete and he talks with us about different nutritional aspects of his sport -works a 9-5 job outside of a gym setting where eating healthy wasn't always as easy as it would be working in a gym setting In this video Mike tells us: -What eating was like for him growing up -His personal evolution when it comes to healthy eating -What he currently eats on a daily basis with concrete examples -What he's learned from years of being an ultimate Frisbee athlete -What his favorite off-plan foods are -His favorite special occasions to eat off-plan food.

2019 01 23

2019 Intramural Open at CrossFit South Bend

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What is the CrossFit Open? The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. The Open offers two versions of each workout, scaled and Rx'd. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. At the end of five weeks, the fittest move on to the next stages of competition! Here at CFSB we do our own Team Intramural Open where we have you all commit on the whiteboard, split into teams, and do the workouts! This year the Intramural open is FREE! If you still want to sign up for an official capacity in the Open itself, that option is still available as well, you'll just head here to register. All of the information below however is directed toward the CFSB Intramural Open! [eliteaccordion][elitetoggle title="How can I register for the Intramural Open?"] It's FREE! we will be having a spot on the whiteboard Friday the 25th for you to write your name up to commit! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="The Dates/Deadline"] WORKOUT RELEASE DATES AND DEADLINE
  • Week 1 – Thursday, Feb. 21st – Monday, Feb. 25th
  • Week 2 – Thursday, Feb. 28th – Monday, Mar. 4th
  • Week 3 – Thursday, Mar. 7th – Monday, Mar. 11th
  • Week 4 – Thursday, Mar. 14h – Monday, Mar. 18th
  • Week 5 – Thursday, Mar. 21st – Monday, Mar. 25th
REGISTRATION Registration for our Intramural Open begins Friday Jan 25th FRIDAY NIGHT LIGHTS SCHEDULE Friday Nights at 5:00pm is when the big Friday Night Lights Event will begin, this is the big game night, we will have some talks prior to the open wod starting, then we will be creating some heats and getting after it. Friday Night Schedule: 5:00 Show up at 5 and get your name on the board, we will be setting up and getting all the prep going. I will have stock warm ups and tips up on the board that we will more than likely glaze over. 5:15pm – 8:00pm: We will have you show up at 5:00, and there are a lot of factors to consider, how long the workouts are, how much equipment is involved, how many people show up, and how many heats we will have to run. This may run anywhere from 60-120+ minutes to run. The heats are first come first serve. But I will have a good suggestion on the board for you as to when your heat is, and when you should start warming up VALIDATION TIMES OTHER THAN FRIDAY NIGHT LIGHTS: This year, if you are signed up and on the team to do the open and you can't make it to our Friday Night Lights event, you may perform it during our regularly scheduled Open Gym Times (during the 5 weeks) Click here to check out the schedule **During these times you MUST bring your own judge or arrange for someone to judge you. **During these times you also must be respectful of class and what is going on at that time - it's possible that the open workouts may take up a lot of space and equipment. Class always takes priority so if you happen to show up and need 2 rowers, 3 barbells, and 40sqft of space - you may have to wait! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="The Intramural Open Explained"] INTRAMURAL OPEN: What is that, and how is it different than the open? The CrossFit Open is a worldwide CrossFit competition. We do it every year. We have since the beginning of the Open, and It’s fun. Last year, over 50 CFSB members tried their hand at this CrossFit “competition.” We want a different goal with the CrossFit Open this year, or heck, just a more specific goal. Our goal at CrossFit South Bend with the Open this year is to educate and inspire. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plane. Heck, watching your teammates GO is inspiring. Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so. Through the Open, we’re going to have two intramural teams competing in house. And you’re going to be on one of them. The team captains are... Amy VanDyck for the Green Team Mitch Walker for the Purple Team REGISTRATION AND PRICE It is FREE to sign up for the intramural open this year.  Starting January 25th you simply write your name on the board! THE DRAFT Coaches and members will be ‘drafted’ onto an Intramural team on February 8th and announced! POINT SCORING FOR INTRAMURAL OPEN +1 Point – If you do the workout before the end of our business hours on Monday! +1 Point – Top 3 Rx’d: every male AND female member who places among the Top 3 at CrossFit South Bend for each workout in Rx’d division gets an extra point for their team. +1 Point – Top 3 Scaled: every male AND female member who places among the Top 3 at CrossFit South Bend for each workout in Scaled division gets an extra point for their team. +1 Point to each athlete for their team when they complete that weeks "CHALLENGE" - these will be announced each week the day after the workout is released. These must be done exactly as stated in the weeks facebook live! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Where can I Order my team T-shirt?"] We will be launching pre-orders for the shirts on February 1st Deadline is Feb 7th by midnight - you will receive a T-shirt color of what team you are drafted on to. Unless you are not doing the open - in which case just write what shirt color you want in the notes when you place your order! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Where can I find the weekly scoring"] Once the open has begun - I will share a link to a google doc that will be updated weekly[/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Want to sign up for the official CF Open online?"] Great! Click here to register! Choose "CrossFit South Bend" as your team! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Not a member of our gym and would like to get validated?"] No worries! all you’ll have to do is hit up the drop in fee and come in and join us on Friday night, or swing in for a validation time. If you will be in each week to get validated, just ask us about a punch card! [/elitetoggle][/eliteaccordion]  

2019 01 23

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No One Can Be Healthy for You

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After a holiday hiatus, we're officially back for 2019 with all new Wellness Wednesday videos. Here's the first one.
 
Here's a profound fact about health and wellness that makes it very different from lots of other things in life:
 
No matter how much money you have, no one can be healthy for you.
 
This is completely different from a lot of other things life. If you
 
-never wanted to do the dishes yourself again
-never wanted to clean your house yourself again
-never wanted to mow your lawn yourself again
-never wanted to do your taxes yourself again
-never wanted to drive yourself anywhere again
 
you could hire (with sufficient money) someone to do those things for you.
 
At the most extreme level, technically speaking, you could even hire someone to raise your kids for you with no involvement from you. Probably not the best idea, but, technically speaking, it's possible.
 
But health and wellness isn't like this. You could be Bill Gates, Jeff Bezos, Tim Cook or British royalty and hire the best trainers, nutritionists, cooks, massage therapists etc. But no matter how much money you have, at the end of the day
 
-only you can eat healthy food on your own behalf to make yourself healthy
-only you can do exercises in the gym to make yourself more fit
-only you can get your butt in bed at a reasonable hour to get a good night's rest for yourself
-only you can participate in stress reduction activities on your own behalf to reduce your own stress.
 
No one can do these things for you, no matter how much money you have. This means your health and wellness can't be outsourced.
 
This is why it's so important to create healthy habits around diet, exercise, sleep, and stress reduction because no matter how much money you have you still have to be the one to do these things for yourself.
 
Looking for help in establishing these habits? That's exactly what we do with our one-on-one coaching programs, and we can help you achieve your health and wellness goals with these healthy habits.

2019 01 16

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Best of 2018: Tiffany’s Story-Love Yourself First

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The January 2019 Whole30 is officially underway! Didn't start on Jan 1? That's okay! It's not too late to get started working with a certified Whole30 Coach at CrossFit South Bend. 
Interested in doing a Whole30 in January? Want to work with a certified Whole30 Coach? All you you have to do is contact us, and we'll set you up with a certified Whole30 coach to make the most your 2019 Whole30. You can schedule a free 30min consult with the following link: 
 
Over the past few weeks we've be highlighting some of our best stories from 2018 of people who've had success with the Whole30 doing our one-on-one nutrition coaching program.
This will be the last week we'll be doing this, and next week it will be back to all new episodes of Wellness Wednesday.
In this video we sit down with Tiffany who completed our one-on-one heathy eating program. Tiffany's story is interesting for a number of reasons, but one that really stuck out to me was the following. The main reason she decided to do one-on-one coaching wasn't to lose weight, but to love herself more and create more positivity in her life. In our society, we sometimes equate loving ourselves with arrogance or self-obsession. But there's a healthy form of self-love that Tiffany is describing where you care for yourself so that you can care better for others and be the best version of yourself possible. As she said in the video, if your cup is empty you're not going to be able to fill anyone else's cup, and therefore doing things like eating healthy, working out, sleeping and de-stressing allow you to be the best version of yourself you can be. Tiffany accomplished the following during her program. Even though she was already eating really well before she started the program she: -Lost 13lbs total -Lost 10lbs of pure fat -Lost 3.5% body fat -Maintained her muscle mass. She also got some non-scale victories: -Not anywhere near as sore as workouts -Went from a half-pull-up to doing pull-ups -Energy way better, no 2-3pm slump -Saving money because she was cooking most of her meals.

2019 01 09

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Best of 2018-Will and Katie’s Story-Keeping up with Lil’ Wayne

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The January 2019 Whole30 is officially underway! Didn't start on Jan 1? That's okay! It's not too late to get started working with a certified Whole30 Coach at CrossFit South Bend.
 
Over the past few weeks we've be highlighting some of our best stories from 2018 of people who've had success with the Whole30 doing our one-on-one nutrition coaching program. Interested in doing a Whole30 in January? Want to work with a certified Whole30 Coach? All you you have to do is contact us, and we'll set you up with a certified Whole30 coach to make the most your 2019 Whole30. You can schedule a free 30min consult with the following link: 
In this video we sit down with Will and Katie who just finished our one-on-one healthy eating program.
 
Both Will and Katie lost 20lbs while doing the program. They did all this while being career professionals and while raising their young son Wayne.
 
Non-Scale Victories that they experienced were:
-not really eating vegetables any at all to eating vegetables at almost every meal
-making this healthy way of eating a lifestyle and regular habit
-Katie found she had way more energy with eating clean
-She also found that her gigantic sweet tooth went away
-Will felt like his need for snacks went away and he had more energy
-He also felt like his mobility and muscle soreness and tightness has been reduced significantly
 
Will and Katie we're so proud of you for all the progress you've made! Keep up the great work!

2019 01 02

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