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What does your perfect day look like?

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In this video we ask the question, "What does your perfect day look like?" Have you ever asked yourself that question before? If not, it might be worth a try. In this video we'll specifically be talking about your perfect day and goals as they relate to health and fitness. Does your perfect day involve great sleep, more energy, less weight, etc.? It's not the same for everyone, which is why it's really important to ask yourself the question. In order to make progress towards your health goals and your perfect health day your goals need to be SMART. Specific, Measurable, Achievable, Realistic, Timely. So, saying something like "I just want to lose weight" is not a SMART goal. Something like I want to lost 20lbs in the next two months is a SMART goal. In addition to asking yourself whether your goals are smart or not, you need to ask yourself what you're willing to give up (and not willing to give up) to achieve. There's a saying that "Everyone wants to go to heaven, but no one wants to die to get there." No where is that more true than with health and fitness goals. So when trying to figure out you're perfect day and goals for health ask yourself what you're willing to do to get there. So, what does your perfect day look like?

Natural Ways to Manage High Cholesterol

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In this video we talk about natural ways to manage high cholesterol. We talk about
  • The standard of care for high cholesterol
  • What's wrong with the the standard of care
  • What really causes high cholesterol
  • How to lower high cholesterol naturally
If you take nothing else away from this video take the following idea away: High cholesterol is a symptom, not a disease. High cholesterol is the equivalent of a fire alarm going off in the presence of a fire. The problem is NOT the fire alarm (i.e., high cholesterol), the problem is the fire (i.e., what's causing high cholesterol in the first place). So, what is high cholesterol a symptom of? More often than not, high cholesterol is a symptom of chronic and systemic inflammation. If chronic and system inflammation are not managed then that will almost always negatively impact cholesterol levels.

Courtney’s Story-You don’t realize how bad you feel until you start to feel good

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In this testimonial video Courtney talks about her experience with our 90 day nutrition coaching program. Courtney managed to  do great with the Whole90 while running her own business with her partner, searching for a new home with her husband, and working with an extremely small kitchen. In addition to her nutrition she focused on her stress, and that helped her see more success. Her training improved. Her mental clarity improved in the morning and while doing her work throughout the day. One of my favorite quotes from Courtney from the interview was "You don't realize how bad you feel until you start to feel good." That's really one of the most amazing realizations from doing a nutrition challenge. Congrats on all your success Courtney! We wish you all the best in the future. Are you looking to looking to lose weight, be healthy again, and kick ass at life? 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 those goals. Click here to sign up: https://crossfitsouthbend.acuityscheduling.com/schedule.php?appointmentType=928667

Weight Loss: Quick and Dirty or Slow and Steady?

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Weight Loss: Quick and Dirty or Slow and Steady?-CFSB Wellness Wednesday If you want to lose weight, which of the following two methods is the better method? Quick and dirty weight loss or slow and steady weight loss? In our culture today quick and dirty weight loss is revered above all else with diets, cleanse, and detox fads basically dominating the conversation on weight loss. However, in this video, we explain why, for multiple reasons, slow and steady weight loss is the better option. It allows you to keep the weight off long term, it's healthier, it allows you to still do well in the gym, you don't get the typical energy crashes you do with diets, and you're able to get optimal nutrition from your food. For these reasons and more slow and steady weight loss is the best way to go to from a health perspective.

Amy’s Treat Corner-Birthday Edition-Sun Butter Cream Pie

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Amy's Treat Corner-Birthday Edition-SunButter Cream Pie In this special birthday edition of Amy's Treat Corner Amy shows us how to make sunbutter birthday cream pie. Amy and I made this delicious treat in honor of Brandon's birthday. In the video, we share a couple of our favorite stories with B from the past few years. Happy Birthday B!! Here's the full recipe adapted from Julie Bauer's Paleo Cookbook: For the crust: 1 C raw cashews 1/2 C raw almonds 1/4 C melted butter 1/4 C unsweetened cocoa powder 2/3 C coconut sugar 1/2 tsp vanilla In a blender pulse together the cashews and almonds.  Then add in the other ingredients and pulse to a meal. Take a pie or tart pan and grease with coconut oil.  Then spread the crust in the pan and up the sides.  Put in freezer while you make the filling. For the filling: 2/3 C sunbutter creamy or crunchy 1/4 C honey 2-14oz cans coconut cream/milk (put in the fridge overnight and allow the cream to rise to the top) scoop the cream off and reserve the liquid for shakes :) 1 tsp vanilla 1/8 tsp cinnamon Optional you can add 1/4 C peanut butter protein powder ****1 envelope of gelatin -add in 1/2tsp at a time Put all ingredients in pan on med heat and stir till blended.  Turn heat to low and add in the **gelatin.  Till it thickens. Pull out Crust and pour filling into pan and put in fridge for 3 hrs. Decorate how you'd like - make some whip cream and add to the pie with chocolate drizzle on top !

What is leaky gut?

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What is leaky gut?-CFSB Wellness Wednesday Have you ever heard people use the term "leaky gut"? Were you confused about they were talking about? You're not alone. This video is meant to clear up that confusion and explain what leaky gut is. Leaky gut (or what's more properly known as intestinal permeability) is a subclinical condition in which the following two things happen: 1. Things that shouldn't be getting into your blood stream (fungi, bacteria, viruses, undigested food particles) are "leaking" into the bloodstream due to a compromised intestinal barrier. 2. You're not absorbing nutrients the way you should be because the lining of your small intestine is damaged. Put simply: With leaky gut too much bad stuff is getting into your bloodstream that shouldn't be there, and not enough good stuff (i.e., nutrients) is getting absorbed by your body. Leaky gut has been implicated in all sorts of chronic health conditions. Getting to the root cause of many of these chronic health conditions often involves the need to heal leaky gut.

What Kind of Relationship do you have with Food?

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What Kind of Relationship do you have with Food?-CFSB Wellness Wednesday Do you eat to live or live to eat? Do you use food as reward and punishment? Are there foods that you currently eat that go beyond being merely delicious and instead become addictive? We talk about all of these issues in more in one of our first videos about the psychology of eating. When it comes to eating to live versus living to eat, each of us should maintain a balance between the two. We don't want to just use food as fuel with absolutely no enjoyment. Food is an important part of cultural, religious, and national celebrations. But at the same time we don't want to be people who live to eat and pay no attention to the nutrient content of food. Most people today are way way too far on the "live to eat" side of the spectrum and they've lost balance with the "eat to live" side. If you feel like you might have an unhealthy relationship with food this video will offer some suggestions as to how you can restore a healthy relationship with food.

Nikki’s Story-Eating Healthy while Flying Most Weeks for Work

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Nikki's Story-Eating Healthy while Flying Most Weeks for Work-CFSB Wellness Wednesday In this video Nikki tells us about her journey of losing 23lbs, 1.5 inches off her waist, and 3 inches off her hips. Nikki's situation was unique for a couple of reasons. First, in addition to having a family to take care of, Nikki basically has to fly most weeks for work, which initially seems like it would make good food choices much harder. However, Nikki explains in the video how she just had to make a few not-so-hard changes to her way of doing things like going to Whole Foods rather than a fast food place when she's in another town. Second, Nikki lost a little weight during month 1 when we gradually transitioned her to real food. But she really did amazingly well in month 2 when we did the Whole30, and at that point she lost 20lbs in the space of a month. Sometimes the Whole30 is really the catalyst that makes the difference for people in terms of weight loss. Nikki, you did an awesome job with everything, and we're all so proud of you! Keep up the great work! Are you looking to looking to lose weight, be healthy again, and kick ass at life? 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 those goals. Click here to sign up: https://crossfitsouthbend.acuityscheduling.com/schedule.php?appointmentType=928667

Why stress is killing your sex drive and your gains in the gym

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Why stress is killing your sex drive and gains in the gym-CFSB Wellness Wednesday If you ask most people whether stress affects sex drive, mood, and gains in the gym, they'll almost certainly say "yes!" However, very few people would be able to tell you WHY that's the case. Furthermore, it's really important to understand the biological reason why this is the case in order to actually fix the issue at a root cause level and not just pay for a bunch of band-aid supplements for the rest of your life. In short, when you are chronically stressed your body preferentially makes cortisol, your master stress hormone, instead of DHEA, your master anabolic hormone. Why is that important? Because DHEA is the parent of the estrogens and testosterone, and those both directly impact both sex drive and gains in the gym. Taking hormone replacement supplements or testosterone boosters are just temporary bandaids that do not fix the underlying issue AT ALL. Unless you get a handle on your stress and cortisol levels you'll never get to the root cause of sex hormone deficiencies, which cause lower libido and fewer gains in the gym. P.S. I mistakenly wrote down the wrong test number down on the whiteboard for the salivary hormone test. It's the BioHealth 205 test not the BioHealth 401H, which is a stool pathogen test. We run both BioHealth 205 salivary hormone panel and the DUTCH urinary hormone profile here at CrossFit South Bend through our Functional Diagnostic Nutrition® program.

Amy’s Treat Corner-Chocolate, Caramel, and Coffee Almond Bark

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Amy's Treat Corner-Chocolate, Caramel, and Coffee Almond Bark In this edition of Amy's Treat Corner Amy shows us how to make Chocolate, Caramel, and Coffee Almond Bark. Here's the recipe: Coffee Carmel Chocolate Almond Bark Step 1- roast 1/2 C sliced or whole almonds on pan for 5-10 mins depending on thickness of almonds. (You'll have to chop whole ones if you use those) Step 2- melt in microwave or double boiler 1 1/2 C  dark choc chips Step 3- take melted choc and add in: 1tsp vanilla, espresso or instant coffee grounds Step 4- line baking sheet with Parchment paper Step 5- spread  choc over parchment paper Sprinkle nuts, Carmel and sea salt ***carmel sauce- on top of stove melt -1 C heavy cream or full fat coc milk -1 C fine Maple or coc sugar -1 Vanilla bean split in half (could omit if you don't have) -1 tsp vanilla -1/4 or pinch of sea salt (bring to a thick consistency around 5-7 mins) Step 6- put in freezer for 15 mins then crack and enjoy.