CrossFit South Bend

CrossFit South Bend is now officially home to one of the most advanced body-fat scanning devices on the market outside of a medical or research setting. The device is called the Inbody 270 Body Fat Scanner. Why is this a big deal?

• Put as simply as possible, weight loss is not the same as fat loss. There's a very big difference between the two. Most people when they say they want to lose weight mean that they want to lose body fat.
• Most store bought body-fat scanners whether they are handheld or scales are wildly inaccurate. The InBody 270 is highly accurate.
• Someone can lose inches and look a lot better even though they're the same weight, and that's because of the muscle to fat ratio. The InBody will be able to reveal this whereas a normal scale cannot.

What will the Inbody tell me? 

• It will tell you your weight (obviously), but in addition to that it will tell you:
  • Lean Muscle Mass
  • Body Fat Percentage
  • Total Body Water Content (Hydration/Dehydration status)
  • BMI
  • Basal Metabolic Rate (the amount of calories you need to maintain your weight)
  • Muscle mass and body fat in different body segments
  • It will also track your progress over time and show you how things have changed over months and years.

How much does it normally cost for a scan? 

• CFSB Members
  • $70 a scan for one scan
  • $50 a scan for two or more scans
• General Public (non-CFSB Member)
  • $100 a scan for one scan
  • $70 a scan for two or more scans

Is CFSB giving any discounts for the first scan? Yes. Everyone's first scan will be 50% off.

• CFSB Member
  • $35 for first scan (50% off)
• General Public (non-CFSB Member)
  • $50 for first scan (50% off)

How do I take advantage of the 50% off first scan price?

• CFSB Member: If you're a CFSB member all you need to do is book a date and time for a free 30min Current Member Goal session through our Acuity scheduling software. As you're booking your meeting you'll see that a 50% InBody first scan add-on is available to add on to the meeting. Just select that and enter your credit card info, and then we'll do the scan during the Current Member Goal meeting. Here's the link to book the Current Member Goal meeting:
  • https://crossfitsouthbend.acuityscheduling.com/schedule.php?appointmentType=1990902
• General Public (non-CFSB Member): If you're not a CFSB member all you need to do is book a date and time for a free 30min No Sweat Intro session through our Acuity scheduling software. As you're booking your meeting you'll see that a 50% InBody first scan add-on is available to add on to the meeting. Just select that and enter your credit card info, and then we'll do scan during the No Sweat Intro meeting. Here's the link to book the No Sweat Intro meeting:
  • https://crossfitsouthbend.acuityscheduling.com/schedule.php?appointmentType=367641

FAQ

• How do I get my scans done?
  • The way we'll be starting with everyone is that in order to take advantage of your first scan at 50% off, you need to schedule a current member goal meeting (current CFSB member) or a no sweat intro (for non-CFSB members). That way we can provide you with an interpretation of your test results and we can talk about your goals with you.
• How do I schedule or purchase future scans?
  • After your first scan you can schedule a follow-up InBody scan with a special link that you'll get after your first scan allowing you to purchase more InBody scans and schedule them.
• Will I get a print out of my information?
  • Yes, you'll get a very detailed printed copy of your results that you can take with you.
• How long does the Inbody scan itself take?
  • No more than 3-5 minutes
• Do I need to wear anything special?
  • Basically you'll undress to the level of your comfort. For some people that's gym clothes like shorts and a T-Shirt, which is fine for others that could be a sports bra and shorts for women or just boxers for guys. It's really up to you and your comfort level. You'll remove anything metallic as this can interfere with the electrical impulses used to measure body fat such as a watch or a chain.
• Do I need to undress like Brandon does in the video and have Chad oil me up with coconut oil?
  • No, but it's pretty hilarious that this video led to that question.
• How does the Inbody track my progress?
  • The first time you use the machine you'll create an account number (your cell number is usually an easy one to remember). Then every time you get another scan you enter that account number and it will automatically reference your previous results and plot them on the print out.

 

Today we have a special guest Wellness Wednesday post from Coach Carl who shows us how to make the delicious Power Athlete Pizza Crust. This is seriously the best gluten-free crust I have ever tried either home-made or at a restaurant. It takes a bit of work, but it's worth it. Thanks to Carl and Power Athlete for sharing it with us! Pizza Crust Ingredients: 1 cup water 8 tbs grass-fed butter 1 tsp sea salt 2 tsp minced garlic 1 1/2 cups tapioca flour 2 eggs 1/2 cup coconut flour Directions: Preheat the oven to 350 degrees F. In a saucepan, combine the butter, water and salt and bring to a boil. Remove from the heat and stir in the garlic and tapioca flour. Mix well and let it cool for 5 minutes. Add the eggs making sure to keep mixing and then add coconut flour. Knead the dough until it starts to resemble pizza crust Place the dough onto a parchment papered baking sheet and spread it out until it looks like pizza crust. Put it in the oven for 35 minutes. Pull it out when the bottom starts to brown. Pizza Ingredients: Pizza Sauce to your liking Boars Head Pepperoni 1 Pound of Ground Beef seasoned to test with salt, pepper, onion powder, and garlic salt 1/2 Pound of Bacon Mozzarella Cheese to liking 1 Onion, and Baby Bella Mushrooms Credit for the crust recipe goes to Power Athlete HQ http://pahq.co/1NKeM6l

The very first Primal Kitchen restaurant not just in Indiana, not just in the United States, but in the entire world is opening up next week! The Primal Kitchen Granger is set to officially open next Thursday July 20th. In this video we take you on an exclusive tour of the restaurant with Tara and Anthony before it actually opens. -We take a closer look at the menu with amazing looking items like a bison tenderloin steak, chicken and waffles, double chocolate mug cake and much much more. -We get a tour of the ordering area and the dining area, which looks great. -Anthony shows us the drink bar where you can order Teaspressa, bone broth, drinks, smoothies, and juices to go. -We finished off by taking a tour of the quick grab and go section which has tons of Paleo staples and pretty much all of the Primal Kitchen products like ranch, caesar, etc. -You'll eventually be able to get grab and go meals from this take out area so you can grab a quick healthy meal to go. Thanks so much to Tara, Anthony, and the whole Primal crew for brining this amazing place to this area!

Today we're going to answer the question, "What can you have for breakfast?" And even more importantly, "What should you have for breakfast?" Now this is one of the most frequent questions I get asked on a regular basis by people that I'm doing nutrition coaching with, and even people who just have general questions about how to eat. So let's start off with what you should be having in the morning. Ideally, you want to have some form of quality protein. That could be some fish, or sea food, it could be some eggs, it could be some beef or chicken or some form of pork. Ideally, again, these are wild caught and pasture raised and all the rest of it. But if you can't do that, just do the best you can. Some vegetables, which we'll talk about more in just a second, and then some form of healthy fat. This could be nuts and seeds, this could be olive oil, it could be coconut oil, ghee, things like that. That stands in drastic contrast to the standard breakfast that most people have, which today, in America in particular, but other places as well, we typically think of breakfast either as eggs and bacon, that's the only form of protein you can have in the morning unless it's a protein shake. Or we think of it in terms of just a carb fest, which is pancakes, waffles, cereal, multigrain bars, you name it, bagels, these are our standard go-to's in the morning. And the problem with those is ... Well, there's a number of problems, so let's tackle each of them. First problem, they send your blood sugar on a roller coaster. If you ever feel hangry, I.E. hungry plus angry after you ready, or if you feel light headed or if you get that 2 P.M. slump, that's usually a sign of blood sugar dysregulation. Having those foods for breakfast spike your blood sugar, and then your blood sugar comes down from that high and it crashes, and you get cravings, and you get tired and you get angry. Those things are not that good from a blood sugar perspective. They don't have any nutrients, that's the other thing, very, very little in the way of nutrients for your waffles, your pancakes, your bagels, your cereal. Most cereal, when you see that nutrition facts on the back of the label, the vitamins and minerals in there have been added back in to the cereals synthetically because the cereals contain so few vitamins and minerals themselves. They are completely nutrient deficient. A lot of times people are like, "Oh my God, what can I have for breakfast if I can't have," well, you could have eggs and bacon if you want, but make sure you're having veggies as well, and that should be all that you're having every morning for breakfast. But what can I have if I can't have this carb fest worth of foods? What you have to realize here is it's really just a product of our culture and history over the past, like, no more than 50 to 75 years here. People 200 years ago weren't eating Cheerios for breakfast, they weren't eating bagels for breakfast, they weren't eating waffles and pancakes on a regular basis for breakfast. It's really just this particular moment in time where we say, "Well, I'm just so used to it being bagels and muffins and pancakes and all the rest of this stuff." I think one of the most beneficial aspects of this way of eating that we're talking about is it opens you up. It allows you to eat different things in the morning. You don't have to say, "Well, it's either eggs and bacon or a carb fest." You could have a meal that you might otherwise have for lunch, or might otherwise have for dinner. This is another point that I see over and over and over again. If you tell people, "Hey, go ahead and have breakfast foods for dinner or lunch," they'll be like, "Oh my God, that's fantastic." Everyone loves brunch, right? But if you say the reverse, if you say, "Have dinner or lunch foods for breakfast," people lose their minds. They say, "How is that possible?" Well there's nothing wrong with it, there's no problem with it. It's just a cultural thing that we're not used to. There's nothing wrong with, for example, having a salmon filet in the morning with some spring mix on the side, some olive oil drizzled over it and some berries. That's what I had this morning for breakfast. There's other good things as well, some ground beef and some sweet potatoes. When you think about it, most people aren't eating enough vegetables to begin with, and essentially what we're saying by saying that you don't have vegetables in the morning, for the most part, is that only leaves lunch and dinner to eat vegetables, two instances. We want to make sure that we're having some veggies in the morning, and we also want to make sure that we're having that quality protein to help balance that blood sugar. That tends to help people with 2 P.M. slump, have more even energy, not get hangry anymore. What are time tips if you're pressed for time in the morning to make a quick meal? Well that meal I just told you about, the salmon filet, spring mix and berries doesn't take more than 10 minutes to cook. Salmon filet in the oven an then put the spring mix on a plate, drizzle on olive oil, put some berries on it. Another option is to cook a second or third portion, just bigger portions of dinner, and save the leftovers for the next morning. You could also do a weekly prep day earlier in the week where you prep your meals. But really, it doesn't need to be this fantastically difficult thing. It's just something that you need to try and see if it benefits you. Most people, when they give this a try, they find out that their energy's better, they have fewer cravings, they don't have that 2 P.M. slump, and generally they just feel better recovering from workouts and overall, because they're getting more nutrition in the morning. In a future video, I'm gonna show you guys some meal ideas, but for now, hopefully you have a sense of what to eat for breakfast. Thanks so much for tuning in, we'll see you next time.

Today we are gonna talk about the seven-day carb test. Now, I have to give credit where credit is due here. Robb Wolf, a very famous nutrition expert in the field of paleo and ancestral nutrition, recently wrote a book called Wired to Eat. It's a fantastic book. If you don't already have it, go out and get it. I've read it twice already. Robb Wolf is one of my personal heroes in the health and wellness space. One of the really cool things he talks about in there is something called the seven-day carb test, and I think this can be a really fantastic way for people, as individuals, to determine their individual level of carb tolerance depending on the carb that they're consuming. So, what's the seven-day carb test? Well, essentially there have been studies that have shown that people react very differently to certain types of carbohydrates depending on the individual. While that's true that almost everyone is going to have a way higher blood sugar spike when eating a cookie than when eating celery, for example, it's not always the case that when you get to same higher-carb things like, say, a cookie and a potato, that everyone's gonna have the same blood sugar spike. In fact, one of the most interesting findings of these studies is that people can actually have a lower blood sugar spike with a cookie than with a white potato or white rice, for example. Someone could have way higher blood sugar spike with beans than with white rice, for example. But then someone else could have the exact opposite reaction to those very same foods. The point of this all wasn't to say that eating a cookie is healthy if it gives you less of a blood sugar spike. There are lots of other reasons not to eat a cookie from a health perspective. But it's to say that one's tolerance for carbs is very, very, very individual. What you can glean from this is you can find out that certain carbs might be better for you and lead to a healthy blood sugar response long term as opposed to other carbs. So, for example, if you just know, "Man, I feel really lightheaded or weird after having white potatoes but I feel fine with sweet potatoes", that could be you intuitively knowing something that could be demonstrated with a blood glucose monitor, showing you that your blood sugar spikes really high after eating white potatoes but not so much after eating sweet potatoes. So, what is the seven-day carb test, with all of that background information in mind? The seven-day carb test is basically where you buy a blood glucometer -- and I've done other videos, which I'll link to that explain how you might use a blood glucometer -- but basically what you do is, over the course of seven days, each morning, you have a different type of carbohydrate source. Whether that's ... And these are the ones that you really like and would eat a lot. So maybe 50 net effective carbohydrates of pineapple, or white potatoes, or sweet potatoes. And, again, it really is worth buying Robb Wolf's book because he's got this all worked out for you. You can find it online as well, these values. But it's basically 50 net carbs from these different sources. It could be white rice, it could be beans, what have you. What you do is you take your blood sugar before you eat those foods and then, ideally, one and two hours after. If, one hour after, it's higher than 140, then chances are it's something that you're not having a good blood glucose reaction to. It could be 180 or something crazy like that. That would be really high. And if two hours after it isn't below 120, and ideally, closer to fasting, then that could be something that you have blood sugar issues with. So, this is a very nice thing where, if you're okay with getting a blood glucose monitor from your local Walmart, you can get all the equipment for no more than $50 or $60. You don't need to spend a ton of money. You can actually find out, "Is a sweet potato giving you more issues than a white potato, or vice versa", or, "Is white rice okay for you to have occasionally", or, "Is that the thing that's throwing you off and making you feel spacey, or lightheaded, or giving you hypoglycemia reactions?" In that sense, it's very, very, very helpful. Then going forward, one of the things you can do is you can know, "Well, hey ..." Let's say, for example, beans give you way more of a blood sugar spike than white rice. Then beans are something you're going to save for maybe a special occasion, and white rice is something that you know you could have on a more regular basis. Maybe post-workout. But that's not something you'd really expect initially. Initially, you would think, "Well, of course the white rice is gonna spike my blood sugar more than the beans." That's what we would intuitively think for most people. And for a lot of people, that is the case. But not for everyone. That's what's so interesting about this, is you can really dial things in and find out what's right for you. So, to recap, if you don't already have Robb Wolf's book, Wired to Eat, go ahead and get it. It's awesome, it's fantastic. Once you have it, you can do the seven-day carb test where you can find out your individual level of carb tolerance. This will tell you what you can safely have and what should maybe be avoided more long-term. That will give you a really good way to optimize your health for you, individually, rather than making this blanket statement that white rice is always bad for everyone, or beans, or white potatoes. It really depends on the individual.

Today we're going to talk about whether you should supplement with vitamin D. Vitamin D is something that's been the subject of intense research over the past number of years and almost everyone recognizes and admits that is absolutely crucial for your overall health, but where things get a little bit tricky is in the amounts and what someone should or should not take depending on their individual needs and health condition. As always, first thing up front, not a doctor. Can't diagnose, treat, cure, prescribe anything like that. Always consult your doctor before stopping or starting self medication. That being said, vitamin D is something that the overwhelming majority of people should be taking in one form or another. That being said, I do think it's really important to get your levels checked. When you go to your doctor, what should you check for? You should be checking for your 25 OH vitamin D levels. 25 OH, hydroxy vitamin D levels. Now, there's some debate where these numbers should be. Most people agree in the health and wellness arena that somewhere between 30 and 50 is going to be optimal. Below 30 is not so great, below 20 is really not so great, and below 10 is a serious deficiency. A very serious deficiency. Where things can get a little bit tricky is some people say, "Oh, vitamin D, you can never get enough. It does all these crazy, amazing things and you should just supplement like crazy," and that's not quite true. It's a fat-soluble vitamin, meaning that it's stored in your bodies fat tissue. Meaning that there is a potential for toxicity that isn't there with water soluble vitamins like B12 and vitamin C. With water soluble vitamins, you basically pee out the excess. With vitamin D however, you store it for longer, but it can ... It can also become toxic because of that. When you get above 50, it really depends on who you ask. I tend to think for people with autoimmune diseases, somewhere between 50 and 70 is going to be more optimal than a 30 to 50. Some people say 60 to 80. Some people say as high as 100 and I think that's really kind of pushing it. I think really when you cross that 70 threshold, you really want to be careful and, as always, make sure you're talking about this with a qualified healthcare professional. You should get this value tested, because a lot of people, especially here in Northern Indiana, in the winter ... It's turning into summer now, but in the winter, you're not getting enough vitamin D and it's really hard to get adequate amounts from food. You can get some from egg yolks. You can get some from wild caught fish. You can get some actually from lard, believe it or not, but really not that much. Really not that much from food. Now, once you get that tested, how much should you be supplementing with? Now again, we're doing this in consultation with a healthcare professional, but you should consider talking with your healthcare professional about maybe somewhere around 5,000 IU a day if you are deficient in vitamin D and if you're severely deficient and if someone has an autoimmune condition, then they should be talking with their healthcare practitioner about maybe somewhere between five and 10,000 IU a day. Above that really starts to get sketchy. Now there are two main type of vitamin D that you can supplement with. There's vitamin D2, which is a plant based form that is routinely prescribed in 50,000 IU amounts by doctors. This is not very well absorbed. This is not the main kind that your body utilizes. What we want to look for is vitamin D3. This is the type that you really want to supplement with. It also matters the type that you supplement with. Not just the type such as D2 versus D3, but type in the sense of pill versus sublingual. With pills, a lot of people with vitamin D deficiency also have other ... Sometimes they have other health issues going on that makes it harder to absorb nutrients in pill form. One of the best ways to bring up your vitamin D levels in a realistic fashion is with either sublingual tablets that dissolve underneath your tongue or sublingual drops that you can put underneath your tongue and get absorbed that way. That tends to be way better for absorption than your standard run of the mill pill. A lot of people that I work with who've done tests with their doctors, they do the supplementation with the pill. Either a prescription or just an over-the-counter pill and it doesn't really fluctuate or it doesn't really change the way you want it to, but then we did the sublingual stuff, it makes a big difference. Vitamin D, super important for immunity. Super important for hormonal health. Super important for circadian rhythm regulation. Basically whether you're tired or energetic throughout different points of the day. It's super important for a number of difference aspects, so what you want to do with vitamin D is you want to make sure that you get tested to find out where your levels are. If your levels are inadequate, make sure you are talking with your healthcare professional about supplementing with vitamin D3 and ideally in a sublingual tablet or drop form. All right, guys. Thanks so much for tuning in. We'll see you next time.

Today we're sharing Ella's story. Ella's mom, Erin, was concerned that Ella was having frequent gastrointestinal issues with no resolution. Ella felt uncomfortable a lot and had to miss school and athletics due to digestive issues. Erin, took her to the doctor and the doctor said that nothing seemed to be acutely wrong. The only recommendation was to take Tums when her stomach hurt. It temporarily helped but it wasn't fixing the underlying problem. This past year Ella had missed 20 days of school and 15 days of those were related non-sickness related gut issues. Erin decided to order a food sensitivity test through our Functional Diagnostic Nutrition® program for Ella (this is not the same as a food allergy test), and it turned out that Ella had a major dairy sensitivity/intolerance. Once she cut out dairy she felt a lot better. To be clear this is not the same as a dairy allergy. It's possible to have a food sensitivity to a food without having an allergy and this was the case for Ella. Ella feels like it's manageable to avoid dairy on a daily basis. Erin definitely had to rework her planned meals for Ella, in terms of cutting out dairy, but once she got the hang of it it was definitely worth the trade off. Furthermore, Erin said that the cost of the test was definitely worth the benefit of Ella not dealing with digestive pain all the time. Ella we'e so happy that you feel better, and we're so proud of all your progress! Keep up the great work! Robby:  Today I am here with Ella and Erin. Today we're going to talk about Ella's story. First of all, thank you guys so much for being here. Really appreciate it. Erin:  You're welcome. Robby: What I figured we could start with is, I wanted to have you guys just talk about how was Ella feeling before you guys came in? So, Ella how were you feeling before we started taking out the dairy and all stuff? How was your stomach feeling? Ella:   I had stomach pains after eating and it was really hard to do things. But then, once the dairy got cut out, then it was easier to things and helped me a lot. Robby: That's great. Erin, you were telling me that every time you guys went to the doc you just kept getting told to take more tums, right? Is that basically ... Robby: Yeah. This has been going on for years really. When she was younger, I took her to the doctor and she was constantly complaining about stomach aches and there wasn't really indication from a clinical perspective to do any kind of invasive testing. Which, I agree with but at the same time I knew something was wrong. So we explored. I thought maybe there was anxiety or there were problems at school and that really didn't pan out. I think everything was fine, there was just something going on that we didn't know so, this kind of went on for years. She's been taking tums and it helps a little bit at the time but it wasn't fixing the underlying problem. Robby: I think you were telling me about a number of days missed at school. So, how frequently was that happening? Erin: Yeah, that really started just recently. She had missed some school before in the earlier years but this past year it's really had started to get worse. So, when we started to see ... I think at that point she had missed like 20 days of school and probably 15 of those were related to stomach issues that weren't ... It wasn't a virus or anything. It was these same ongoing issues that she'd had. Robby: So, Erin decided to order a food sensitivity test for Ella and a gut health test and we found that Ella had a pretty serious sensitivity to diary. Then, how was it when you guys took the dairy out? How'd you feel? Ella: I felt a lot better. Robby: Cool. I bet. Ella: And I stopped missing a lot of school. I just overall felt a lot better. Robby: That's great. Erin: Yeah, ever since we've done that, she has not missed a day of school for those stomach issues. So that's great. Robby: How have you felt in terms of ... How manageable is it to do at school and things like that? Do you feel like it's something that's fairly manageable for you to do on a day to day basis? Ella: Mm-hmm (affirmative). Robby: Yeah? Ella:  Yeah. Robby:    Erin, in terms of having lunches and ... Erin: It was hard at first. I won't lie. I went and I looked and I said, "Okay." Everything I had ... I had always given her diary. I mean, you always have yogurt, milk or chocolate milk, cheese on sandwiches so, almost everything that I gave her was off limits now. So, I really had to think. We do, honestly, have ... There's a limited amount of things that she can have but there's still ... It's still doable. It's very doable. It's not like I have to ... We've tried some of the substitute dairy, that kind of stuff. It's okay but it's almost just easier to cut it out completely and substitute with other things. She's eating meats and fruits and vegetables and it's probably better for her anyway. Robby: Yeah. Erin: So, it's doable. It is really doable. It's just a learning curve. Robby: Yeah, and that's really fantastic. I mean, when we were initially talking, we were unsure was it gluten, was that the main culprit but it seems like once we did the test we saw the dairy was really the main culprit and I think that was very helpful. Erin: Mm-hmm (affirmative). Robby: Well Ella, we're super happy for you all your progress and we're glad you're  feeling better. We're glad you're able to get back to school and not have to miss as much. Anything you guys want to say in addition about Ella's progress or anything else like that? Erin:: No, I mean, I would just say if you're child is having any kind of health issues, think about food sensitivities. It's not something that ever crossed my mind and then, come to find out, she does have something in my history. Cousins, and other relatives that have the same issues. I did not know that until we started going through this and talking about it. It's something to explore if that's ... If you're child is having some issues, it's something worth looking into. In the whole scheme of things, the price of the test is more than worth the outcome of it. Robby: Yeah, I think that's a really good point. Food sensitivities are different from food allergies. Your child might not have a food allergy to something but they could have a food sensitivity so it is something worth getting checked out. Well, thank you guys so much for coming in. We're so glad that you guys have made so much progress and we'll see you guys next time.     Any information received from this video is not intended to provide medical advice or to take the place of medical advice and treatment from your personal physician. It is recommended that you consult your own doctor or other qualified health professional regarding the treatment of any medical condition and that you speak with your doctor before taking action on any nutritional or health recommendations we provide. The information provided is not intended to diagnose, treat, or cure any disease. It is offered for educational purposes only, and statements made have not been evaluated by the US Food and Drug Administration.