CrossFit South Bend

We're excited to officially announce the launch of our new CFSB Nutrition Fat Loss, Muscle Gain, and Athletic Performance Programs! In this video we discuss the main differences between our normal one-on-one nutrition coaching program and these new programs. -While our regular nutrition program focuses mainly on overall health, these programs focus primarily on fat loss, muscle gain, or athletic performance. We still take health into consideration with these new programs, but that takes second place to body composition and athletic performance. -In our regular nutrition coaching program we focus primarily on food quality and real whole food (i.e., quality protein, veggies, and healthy fats) while food quantity is a secondary concern. With these new programs for body composition and athletic performance food quantity is of primary importance. We need to know how many calories, grams of protein, grams of carbs, grams of fat, etc. you're consuming in order to achieve optimal fat loss, muscle gain or athletic performance. -In our regular nutrition coaching program we don't require tracking things like calories, carbs, etc., but with these programs it's a requirement of the program that someone track their food for the entire duration of the program in order to achieve optimal fat loss, muscle gain or athletic performance -Our normal nutrition coaching program is mainly for beginners who need the basics like knowing how to grocery shop, deal with cravings, and make healthy meals. However, these new programs are for people who are intermediate or advanced when it comes to their knowledge and implementation of healthy nutrition. -In our normal nutrition coaching program we place less emphasis on scales for weighing, both food scales and regular bodyweight scales. However, with these new programs it's essential that someone is weighing and measuring their food, and that they are weighing measuring themselves on a fairly regular basis to maintain progress. Interested in new these programs or our regular nutrition coaching programs you can schedule a free 30min consultation either remotely or in-person with the following link. https://crossfitsouthbend.as.me/initialnutritionconsultation

In this interview we sit down with Coach Kate to talk about what she eats on a regular basis. For those of you who don't know Coach Kate, she: -is a licensed therapist -is a mom of three -is a long time CrossFitter -was my very first one-on-one nutrition coaching client a number of years back -is a badass when it comes to cardio/endurance workouts In this video Kate tells us: -What eating was like for her growing up -Her personal evolution when it comes to healthy eating -What she currently eats on a daily basis with concrete examples -What she's learned about healthy eating given all the different commitments in her life -What her favorite off-plan foods are -Her favorite special occasions to eat off-plan food.

One of the most frequent questions I get asked is: how many carbs should I be eating per day? As with everything else we discuss, the answer is that it totally depends on your goals, health status, training level, etc. For example, a 300lb sedentary person will need fewer carbs than a 25 year old CrossFit athlete. That being said there are good general guidelines we can give as a starting point. For most active adults, who typically weigh between 100-200 lbs, a good amount of daily carbs is: 100-200 grams per day. A big difference between carbs and protein is that carb intake is, to a large extent, based on energy expenditure (i.e., how much you work out). This ranges from .5g/lb for sedentary individuals all the way up to 2g/lb for highly active individuals. Most adult humans weigh between 100 and 200lbs and 1.0g of carbs per pound of bodyweight for generally active individuals is a good place to start for most people. Whether you calculate this based on 1g/lb of weight based on a generally active individual or even based on 20-30% of total calories they're all roughly speaking going to come out fairly close to 100-200g per day for most active adults. How would this actually shake out in real life? Let's say you had someone who weighed 150lbs who does CrossFit 3-4 times a week. There are so many factors to take into consideration, but generally speaking this peson would be getting around 150g of carbs per day. This would be 50g of carbs per meal assuming 3 meals. In future videos, we'll talk about what kinds of carbs you should be eating, and special considerations to take into account weighing and measuring carbs.

In this video we sit down with Ben and Amy who did our three month one-on-one nutrition coaching program. What changed? -Amy got way more control over her food choices rather than food controlling her -Both of their energy levels were way better -Ben lost 30lbs and 13% body fat. -Ben got a couple strict pull-ups -Amy's body composition was already quite good when we started, but it got even better throughout the process. They tell us -what life was like before we started working together -how their 3 months of nutrition coaching went. -how their lives changed -how they navigated this program with jobs, kids, and other time commitments -how they plan to stick with the plan long-term. Congrats on all your progress Ben and Amy! You did a great job!