In this video we give you some basic insights into food calories
What are food calories?
They are a measure of the energy contained in a given amount of food (for all you science folks out there I realize that food calories are kilo calories and that the technical definition of calorie is more involved)
What are food calories made up of?
Protein, carbohydrates, and fat
Protein contains 4 calories per gram
Carbohydrates contain 4 calories per gram
Fats contain 9 calories per gram
How many calories do you need?
It depends on your activity level but most people need at least 1400-2000 calories a day without any activity just to meet their calorie needs
Are calories the end all and be all of weight loss?
While calories are ultimately important for weight loss they fail to take account of the nutrients in a food, its effect on your blood sugar, the psychologically addictive nature of the food, and it's propensity for inflammation on the body. All of those other factors are crucially important for weight loss. So, while calories may be important for weight loss those other "food quality" factors can't be ignored
The two primary ideas we'll be talking in this video are the following.
1. What got you here won't get you there
What does this mean? It means that progress isn't linear. It's typically (although not always) easier to lose the first 10lbs than it is to lose the last 10lbs. The closer and closer you get to your goal the harder and harder it is to keep losing weight. You need to start doing extra things like more exercise or calorie counting to get you past that plateau point. So, if you're looking to lose 30lbs it's typically going to be easier to lose pounds 1-10 than pounds 21-30, and it's typically going to require extra effort the closer you get to your goal.
2. What you need to get to your goal weight isn't the same thing you need to do once you get there
What does this mean? Let's say your goal is to lose 30lbs. Initially to lose that 30lbs you're going to have to expend a good amount of effort to lose that 30lbs. However, once you lose that 30lbs the amount of effort to stay at that weight is less. For example, it may be necessary initially to drop calories from 2500 to 2000 until the weight is lost and then once they get to that point they can go back up to 2500 calories (potentially to maintain)
If you keep these two ideas in mind on your path to losing weight and getting healthy it will allow you to have a realistic view of your how to get where you're going and how to stay there once you get there.
In this video we give you a basic intro to the concept of macros.
First of all, what are macros?
-The term "macros" refers to macronutrients. Macronutrients are nutrients that we need in "macro" amounts, typically 1 gram or higher in order to fuel ourselves. These are things like proteins and fats. This is in contrast to micronutrients, which are nutrients we typically need in "micro" amounts like milligram or microgram amounts. These are things Vitamin D, iodine or CoQ10.
What are the main macronutrients?
-The three main macronutrients are proteins, carbs, and fats.
When someone asks, what are your macros what are they asking?
-They're asking for the relative balance between protein, carbs, and fat in your diet.
Are there any major differences between the three main macros protein, carbs, and fat?
-There are many differences, but the main one to consider when balancing macros is that protein and carbs have 4 calories per gram, whereas fat has 9 calories per gram.
What are some examples of different macro programs?
-Bodybuilding: high protein, high carb, low fat
-Ketogenic: moderate protein, very low carb, very high fat
What determines your macros?
-A lot of it depends on your health status and your goals, and we'll talk about this in more detail in future videos.
Should you worry about macros?
-In my opinion, they are worth taking into account, but only once you have quality real whole food in place. Worrying about macros when you're eating junk food isn't worth very much.
Why isn't everyone skinny and rich?
If we all know that we should be eating healthy and that we should save more than we spend, why are the vast majority of people overweight and in debt?
The answer is deceptively simple: Knowledge is not enough, not by a long shot. Especially with things that involve temptation like food and money.
In my experience as a health coach knowledge is 10% of the equation, at most, and implementation, habit formation, and accountability are 90% of the equation.
Emotion and temptation will ALWAYS defeat reason and rationality, unless we develop a habit to counteract those tendencies. So, how do we overcome this situation?
One of the most effective ways to overcome this situation is to hire a coach. A coach is someone who holds you accountable to your goals, even when your motivation is waxing and waning.
The best financial advisors have their own financial advisors. Therapists have their own therapists.
I personally have my own health coach, and I don't know of single CrossFit coach at CrossFit South Bend who programs workouts for him or herself. Why? Because "any lawyer who represents himself has a fool for a client"
We all have a tendency to short change our goals if we're only accountable to ourselves. However, hiring a coach is one of the most effective ways to reach your goals.
If you're truly serious about your goals, then you should hire a coach to help you. It will be the best money you ever spent, and you'll definitely get closer to your goals way more effectively and efficiently than you would on your own.
In this edition of Amy's Treat Corner Amy shows us how to make a delicious Paleo Cinnamon Roll Coffee Cake. I'm usually not a fan of cinnamon at all, but this cake was excellent! Give it a try for the holidays.
Paleo Cinnamon Roll Coffee Cake ( Jays Baking me Crazy)
Set oven to 350 bake for 30m
Cinnamon Sugar Mixture
1/4 cup coconut sugar
2 teaspoons cinnamon
3 cups almond flour
1/4 cup coconut flour
1/2 teaspoon baking soda
2 teaspoons baking powder
1/2 teapsoon salt
**mix all these ingredients together **
1/2 cup coconut oil, room temperature
3/4 cup coconut sugar
3 eggs, room temperature
1 teaspoon vanilla extract
1/2 cup cashew or almond milk
**mix these ingredients together, then add to dry ingredients**
In 9x9 pan lined with parchment paper
-spread 1/2 of batter
- next sprinkle 2/3 of sugar mixture
-spread rest of batter on top
1 tablespoon coconut oil (for after baking) and then
** sprinkle rest of sugar mixture onto bread**
Today I'd like to shout out Sarah F. for being an awesome person who is dedicated and willing to put in the work to achieve her goals.
In our line of work we see lots of people who want to go to heaven, but aren't willing to die to get there, metaphorically speaking. Not Sarah.
She's one of the most dedicated people I've ever worked with. She's committed to her goals, and she sticks with the program even when it involves hard work and effort. On top of it all, she's a super nice and sweet person.
Since signing up for our 6-Month Functional Diagnostic Nutrition program a couple months ago she has:
-Lost 32lbs and 5 inches off her waist
-Strict pressed 85lbs
-Done no push burpees on the floor instead of on a plate
-Shaved 1:00 min off her 55 cal row
-Completed 8 hanging knee raises from the bar
-Bench Pressed 105
-Felt the best she has ever felt mind, body, and spirit in the past 2.5 yrs.
-Felt on top of the world.
Congrats on all your progress Sarah, we're all super proud of you!
If you or someone you know is looking to get healthy in the new year, you can set up a free 30min meeting to discuss your health and wellness goals with CFSB Head Nutrition Coach Robby Gustin with the following link.
Are you looking to looking to lose weight, be healthy again, and kick ass at life? Spots are still available for our one-on-one nutrition coaching program here at CrossFit South Bend this coming January.
Throughout this coming month and into early January we'll be reposting some of our all-time best testimonials from the Wellness Wednesday vault. These videos are meant to demonstrate that anyone, no matter what life situation, can change their life and health for the better with one-on-one nutrition coaching.
In this video, Timika tells us about her experience with our 90-day nutrition coaching program with a special guest, her beautiful daughter Kiya.
Timika did an amazing job with our 90-day nutrition coaching program. She really put a lot of effort into it, and the results speak for themselves.
-She's back in her pre-baby clothes. She's even back in the clothes she was wearing before she got married.
-Her cravings improved significantly.
-Even more importantly, she feels confident that she can eat this way the vast majority of the time for the rest of her life, which is fantastic.
I think Timika is a great example of how it's possible, even as a new mom, to eat healthy, and get back to fitting into the clothes you want to fit into.
To schedule a free 30-min one-on-one nutrition consultation with CFSB Head Nutrition Coach Robby Gustin to see how our nutrition programs can help you achieve you goals just click directly below.
Here's the video:
Jeremiah's Story-Renewed Confidence by Eating Right
Have you ever seen someone be forced to use a seatbelt extender on an airplane flight because they're too big for a regular seatbelt? Have you ever seen someone have to get off a ride at an amusement park because they couldn't lock their seat in place due to their size? Can you imagine what that would do to someone's confidence and self-worth? That was Jeremiah before he started our nutrition coaching program and CrossFit.
On a personal level, I have to say working with Jeremiah was definitely one of the most inspiring experiences I've had as a nutrition coach. Of course he lost a ton of weight and inches, which we'll talk about more below. But one of the most amazing parts of Jeremiah's story that really inspired me was his change in confidence. When I first met him he was very down on himself, and he was always worried about disappointing others or failing. However, after doing nutrition coaching and CrossFit he had a renewed sense of confidence not just with regard to nutrition and CrossFit but with regard to his job and life as well.
During the challenge Jeremiah accomplished the following.
-Two of his biggest bright spots were not having to have a seatbelt extender when he flew on an airplane recently and he was also able to board a roller coaster at Six Flags without any issues while taking his students on a fun day out.
-He lost 40lbs doing nutrition coaching. He went from from 308-266lbs.
-He lost 7inches off his waist
-He lost 4 inches off his hips
Before he did the program he
-Didn't actually think it would be feasible
-Had tried calorie counting with not much
-Thought he'd have to cut everything out cold turkey
After he did the program:
-He thought it wasn't as hard as he thought it would be be.
-He was able to play more sports
-He was much more confident both in his personal and professional life.
Jeremiah, we're so proud of you and your success! You're truly an inspiration!
Click the link directly below to access the video.
5 Tips to Survive Thanksgiving
In this video we present 5 tips to help you survive Thanksgiving from a food perspective.
As I've said in many other videos, no one ever got fat, sick or diabetic from eating whatever they want on the single days of Halloween, Thanksgiving, and Christmas.
It isn't those single days that makes us unhealthy it's all the other days in between that are the issue.
In particular the fact that we as a society make November 25th to December 25th into a gigantic food orgy and then January into an atonement for that food orgy.
It doesn't need to be this way.
Enjoy yourself with family and friends on the day of Thanksgiving and then get back on the wagon, so to speak. Remember Thanksgiving is one day not four.
So, what are the 5 tips?
1. Enjoy yourself. Thanksgiving is objectively a special occasion to be celebrated with family and friends so you shouldn't feel guilty about enjoying yourself with family and friends, again for that single day.
2. Make sure you personally consider Thanksgiving a special occasion. Just because it could objectively be considered a special occasion doesn't necessarily make it special to you. For some people I work with, they care about Thanksgiving while others don't. So ask yourself whether it's truly important to you or not.
3. Make a list of the foods that you really care about and want to have and have them. For foods that aren't so healthy that you don't care as much about avoid them.
4. Thanksgiving is 1 day not 4 days. Have what you want for that single day and enjoy yourself, and then get right back on the wagon.
5. During this holiday season more generally you can have what you want on the single days of the special occasions, but that means it’s going to be even more important to be eating nutrient dense real whole food the rest of the time.
Have a Happy Thanksgiving everyone!