We're excited to be able to offer the Get Shredded, Get Strong Nutrition Seminar to CFSB Members and anyone interested in the Michiana area.
Click here to register!
In this seminar we’ll teach you how to get shredded and stronger with proper nutrition. Before the seminar starts you’ll get a FREE InBody scan ($35 value) to accurately determine your current weight, muscle mass, and body fat. This will give us a good starting point to gauge your progress.
We’ll teach you how to accurately determine your calories for your particular goals based on your InBody scan. Want to shed fat? You’re going to need to eat fewer calories. Want to crush your workout? You’re going to need to make sure you’re eating enough calories. Want to get strong and swole? You’re going to need to eat more calories than what you need.
But fat loss, muscle gain, and performance aren’t just based on calories. Macros matter too. What are macros? They’re how your calories are split up into protein carbs and fat. Maybe you’re eating the right number of calories but your progress is stalled because you’re not eating enough protein or carbs. We’ll show you to bust through those plateaus with macros, and we’ll show you how to determine the unique macros you need based on your goals and your InBody scan.
Lastly, we’ll show you how to put this all into actual real life practice. We’ll teach you the basics of using MyFitnessPal the most popular free calorie and macro counting app out there. We’ll also teach you the basics of weighing and measuring your food at home so you can put what you learned about calories and macros in the seminar into practice that same day!
Event Details: Saturday July 27th 2019
FREE InBody scan (pre-seminar) 12-1pm
Actual Seminar (3hrs) 1-4pm
Cost $25 for Non CFSB Members
Free For CFSB Members
Location: CrossFit South Bend
In this seminar you’ll learn how to
-Increase Muscle Mass
-Lose Body Fat
-Maximize Athletic Performance
-Determine your unique individual calorie needs
-Determine your unique individual protein, carb, and fat needs
-Use MyFitnessPal to track your food
-Weigh and measure your food
"There's literally a taco bell in the building across from my office. I have not been there in months"-Sabrina
In this video we sit down with Sabrina to discuss her journey with the nutrition coaching program. In the space of a year she:
-Lost about 100lbs
-Lost over 15% body fat
-Kept her muscle constant throughout the process
-gained better energy throughout the day
-got toes to bar and a strict pull-up on the CrossFit side of things
Sabrina's story is interesting for a number of reasons. At the time of the filming of this video she was finishing up her PhD in physics at Notre Dame.
She also managed to lose over 50% of that 100lbs weight loss on completely on her own before we started nutrition coaching.
When she decided to the CFSB Nutrition coaching program she was just looking to break through a plateau and to learn these healthy habits to be able to do them for the rest of her life. We were able to make some changes to her, already good, diet that yielded an additional 20lbs of weight loss.
Sabrina's a really good example of how someone can still benefit from one-on-one nutrition coaching even if they've already lost a significant amount of weight on their own.
Sabrina put in the hard work, and she deserves all the benefits of that work.
We're super proud of your Sabrina! Keep up the great work!
In this video we discuss how to use body composition testing to monitor your overall health.
There are a number of different ways to monitor health with body composition.
-Your waist to hip ratio, which we measure, is an important marker of health. If your waist is bigger than your hips for either men or women that can be indicative or poor metabolic health
-Your balance of muscle to fat is also an important indicator of health. We pretty much always want more muscle than fat. We can see this very clearly on an InBody scan.
-Your body fat percentage is an important marker of health as well. For men you want to be between 10-20% body fat and for women you want to be between 18-28% body fat.
In this video we talk about all the details of our CFSB Nutrition Muscle Gain Program where the main goals are to be strong, huge, and swole.
-At a fundamental level in order to gain muscle size and strength you’ll need to consume MORE calories than you burn.
With your individualized program, we’ll
-Determine a realistic and sustainable time-frame to gain the muscle mass/strength you want
-We’ll still focus on food quality and health so that you can gain muscle mass/strength in a healthy way (without resorting to processed foods)
-We’ll craft your program so you can gain as much muscle mass/strength as possible while minimizing any increase in body fat mass.
-Healthy sustainable muscle mass gain is roughly between 1-4lbs a month.
Just a reminder that this program can be done remotely and you don't need to be a CrossFit South Bend member to do the program.
You can book a free goal session with the following link to get started with the program.
In this video we talk about our new CFSB Nutrition Athletic Performance Program.
What's the central goal of this program? Athletic Performance.
How do we measure that? It depends on your sport/athletic activity, but usually with things like:
-More points scored
-Doing your workout faster
What are the two most important nutritional aspects to keep in mind when trying to achieve these goals
#1 Eating enough calories. This is HUGE, and I see far too many people under-eating who want to perform. You need to eat enough to perform well.
#2 Getting the right macro split for your sport/athletic activity.
Even if you're eating an appropriate amount of calories, if you're a power lifter eating 400g a day of carbs and 100g a day of protein, we need to switch up those macros ASAP.
Vice versa, if you're trying to be a competitive CrossFit, MMA, or BJJ athlete and you're eating 50g of carbs a day we'll probably need switch that up to a higher carb intake.
Looking to optimize your nutrition for athletic performance? Feel free to DM/email us and we'll get in contact with you about setting up a free 30min goal consultation.
In this video we talk about all the details of our CFSB Nutrition Fat Loss Program.
This program is for people who want to be lean and toned.
-At a fundamental level in order to lose weight, assuming there are no underlying health issues, you’ll need to consume FEWER calories than you burn.
With your individualized program, we’ll
-Determine a realistic/sustainable time-frame to lose the body fat you want
-Focus on food quality and health so that you can lose body fat without sacrificing energy levels, recovery in the gym, sleep quality, etc.
-Craft your program so you can maintain as much muscle mass as possible while still losing body fat
-Healthy sustainable fat loss is roughly between 4-8lbs a month.
Just a reminder that this program can be done remotely and you don't need to be a CrossFit South Bend member to do it.
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.
In this video we talk about how a nutrition coach can help you achieve food freedom.
What's food freedom?
Where you are in control of food, not the other way around.
When you have food freedom,
-You're no longer searching for the next fix of sugar.
-You no longer feel compelled to have unhealthy foods just because others are having them.
-You get to choose which foods are worth it to you and which foods are not.
How can nutrition coaching help you achieve food freedom? Through things like
-A special occasion calendar: this helps you figure out when it's appropriate to have chocolate chip cookies (for example). Grandma's homemade cookies at Thanksgiving are appropriate while scarfing down a bag of Chips-a-hoy on Tuesday evening because you're stressed from work is not.
-A special foods list-some foods are really worth having and others aren't. An artisanal pizza that you're enjoying while traveling to Italy is incredibly different from a personal pan pizza from Pizza Hut. If you're going to have off plan food it's important to make sure it's worth it and good quality.
-Food elimination and reintroduction : during our program we cut out commonly problematic foods like sugar, wine, dark chocolate, etc. However, we then reintroduce them after a period of time (typically 30 days) to see how you do them. This allows you to create your own food freedom around foods that are worth it and foods that aren't.
Interested in giving nutrition coaching a try? You can set up a free 30min meeting with CFSB Nutrition head coach Robby Gustin with the link below.
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.