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Mari’s Story-No More Cankles

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In this video Mari tells us about her journey through our one-on-one nutrition coaching program.
 
-She reached 145lbs which was EXACTLY her goal weight at the end of her three-month program
-She lost 11lbs of fat as measured by our InBody body fat scanner
-She has way more energy
-She is lifting more weight in the gym
-She has way fewer cravings
 
Oh, and did I mention she did it all as a vegan and a Notre Dame grad student?
 
I have to say, from my perspective as a coach, Mari started out as an admitted carb and sugar-holic, but then she became super disciplined and put in the hardwork to achieve her goals.
 
Mari you did such a great job and we're all super proud of you! Keep up the great work!
 
If you or someone you know is interested in one-on-one nutrition coaching you can book a free 30min session to discuss your goals and how we can help you get there with the following link:
 
 
[P.S. Just to clarify, the title "No More Cankles" was Mari's chosen title for her video]
 

2018 01 03

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Why isn’t everyone skinny and rich?

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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.

2017 12 27

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Thyroid Talk with FDN Practitioner Robby Gustin

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Getting to the Root Cause of Thyroid Issues Do you feel tired all the time? Do you have trouble losing weight? Do you have low libido? Do you feel cold in your hands and feet a lot? Do you feel chronically constipated? It may be your thyroid The numbers of people with thyroid issues are increasing every year. The conventional medical approach for most thyroid disorders is to put someone on prescription thyroid medication for the rest of their lives. While this can be necessary sometimes, more often than not it’s not fixing the real cause of the issue. In this talk Functional Diagnostic Nutrition® practitioner and Head Nutrition Coach at CrossFit South Bend, Robby Gustin, will explain how to get to the root cause of what’s causing any thyroid issues you may be having. Things like nutrition, exercise, sleep, stress reduction, and temporary natural supplementation can do a tremendous amount to heal the thyroid without having to be on prescriptions for the rest of one’s life. Come learn the true cause to most thyroid issues, and how you can begin to optimize your thyroid function naturally. We look forward to seeing you at the talk! Talk Details: Where: Any Lab Test Now, Mishawaka When: Tuesday January 30th 2018 at 6:00pm Cost: Free to the Public

2017 12 26

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Amy’s Treat Corner-Christmas 2017-Paleo Cinnamon Roll Coffee Cake

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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) Ingredients Set oven to 350 bake for 30m Cinnamon Sugar Mixture 1/4 cup coconut sugar 2 teaspoons cinnamon **set aside Coffee Cake 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 -bake 30m 1 tablespoon coconut oil (for after baking) and then ** sprinkle rest of sugar mixture onto bread**

2017 12 20

Sarah F.’s Amazing Progress!

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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
-Back-squatted 200lbs
-Deadlifted 225lbs
-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.

2017 12 13

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Timika’s Story-Getting Healthy as a New Mom

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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. https://crossfitsouthbend.as.me/?appointmentType=928667  

2017 12 06

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Jeremiah’s Story-Renewed Confidence by Eating Right

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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!

2017 11 29

5 Tips to Survive Thanksgiving

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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!

2017 11 22

9 Cool Things an InBody Scan Can Tell You that a Scale Can’t

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In this video we explain the basics of what an Inbody scan tells you and how to interpret your own report.        9 Cool Things an Inbody Scan Can Tell You that a Scale Can't      Unlike a traditional scale an Inbody scan can tell you. -Your ideal weight relative to your height and weight -The total amount of muscle in your body -The total amount of fat in your body -Your Body Mass Index -Your percent body fat (this is the most important part of the test) -How much muscle you need to gain for ideal body composition -How much fat you need to lose for ideal body composition -Your lean body mass which is a decent proxy number for the grams of protein you should be consuming per day -The total amount of calories you burn per day So, it's a pretty comprehensive and informative test. To sign up for your first scan just use the link below. https://crossfitsouthbend.acuityscheduling.com/schedule.php?appointmentType=3856231

2017 11 15

Should you count your carbs?

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 Should you count your carbs? As with everything we discuss the answer is always... it depends.
 
What does it depend on? It depends on your goals.
 
Well, let's start with a plain fact. The average American eats 300-400g of carbs a day from refined carbs while leading a sedentary lifestyle. That's an insane amount of carbohydrates from poor sources with not enough exercise.So, that's the high end.
 
The low end would be something like the ketogenic diet which typically goes below 25-50g of carbs a day.
 
The middle ground, for most people being between 75-150g of healthy carbs from vegetables and fruits is a good place to start.
 
When might it be a good idea to count your carbs:
-You're eating good quality food already, and you hit a weight loss plateau
-You're a hard charging athlete
-You are trying to achieve a particular body composition (six pack, fitness competition, etc.)
 
When do you not need to count your carbs for most people:
-You're just starting to eat healthy, focus on food quality
-If eating non-starchy vegetables (brussels sprouts, spinach, celery)
-If eating foods with more fiber than sugar (i.e., low net carbs)

2017 11 08

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