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 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.
In this video we sit down with Ben and Amy who did our three month one-on-one nutrition coaching program.
-Amy got way more control over her food choices rather than food controlling her
-Both of their energy levels were way better
-Ben lost 30lbs and 13% body fat.
-Ben got a couple strict pull-ups
-Amy's body composition was already quite good when we started, but it got even better throughout the process.
They tell us
-what life was like before we started working together
-how their 3 months of nutrition coaching went.
-how their lives changed
-how they navigated this program with jobs, kids, and other time commitments
-how they plan to stick with the plan long-term.
Congrats on all your progress Ben and Amy! You did a great job!
In this video we talk about what sort of goals a nutrition coach can help you achieve.
It really boils down to three main things. A nutrition coach can help you achieve optimal:
3) Body Composition (lower body fat/more muscle)
-Here, we're talking about things like how do you feel, do you have enough energy throughout the day, do you wake up feeling tired, do you get the two p.m. slump, are you sleeping properly, are you recovering well from workouts, do you have cravings all the time?
-With proper health, we teach people how to eat nutrient dense real whole food that sustains them, that gives them proper blood sugar levels, that makes it so that they have fewer cravings so that they're getting properly fueled throughout the day and they're not kind of really energized and then crashing.
-We help people get the adequate nutrients they need to feel like the best version of themselves
What about performance?
- If someone's just looking to perform well at their sport it's really important for them to get adequate calorie amounts, adequate amounts of protein, carbs and fat but also food quality.
-You see it a ton in sports where people are like well, as long as I'm eating what I need to eat, it could be pizza and milk and other things, just tons of calories. Well, you're fueling your body but are you fueling your body right and are you recovering properly from workouts and are you minimizing inflammation and are you digesting things well?
- So we can help people by teaching them the proper foods that are gonna help nourish their body in addition to the proper amount of calories, protein, carbs and fat.
-A lot of people are looking to lose weight and lose body fat, get lean, get a six pack or maybe get stronger and build muscle mass. As nutrition coaches, we can help people adjust their calorie intake to achieve either goal.
-If they're looking to get lean, we're obviously gonna probably take things down a bit. If they're looking to get strong and big, we're gonna build things up a little bit.
-With body composition, we can also adjust your macronutrients, things like your protein and carb and fat intake.
So a nutrition coach can help you with a lot of different things but I would say the three main things are your body composition, your health and your performance.
- Hey, guys, Robby here from CFSB Nutrition at CrossFit South Bend. Today we're gonna talk about what sort of goals a nutrition coach can help you achieve. So in my view, it really boils down to three main ones. There are others as well but these are the three main ones, body composition, health and performance. So let's talk about each. So body composition. A lot of people are looking to lose weight and lose body fat, get lean, get a six pack or maybe get stronger and build muscle mass. As nutrition coaches, we can help people adjust their calorie intake to achieve either goal. If they're looking to get lean, we're obviously gonna probably take things down a bit. If they're looking to get strong and big, we're gonna build things up a little bit. With body composition, we can also adjust your macronutrients, things like your protein and carb and fat intake. What about health? Here, we're talking about things like how do you feel, do you have enough energy throughout the day, do you wake up feeling tired, do you get the two p.m. slump, are you sleeping properly, are you recovering well from workouts, do you have cravings all the time? With proper health, we teach people how to eat nutrient dense real whole food that sustains them, that gives them proper blood sugar levels, that makes it so that they have fewer cravings so that they're getting properly fueled throughout the day and they're not kind of really energized and then crashing. We could help people get the adequate nutrients they need to feel like the best version of themselves and then performance. If someone's just looking to perform well at their sport, boy, it's really important for them to get adequate calorie amounts, adequate amounts of protein, carbs and fat but also food quality. You see it a ton in sports where people are like well, as long as I'm eating what I need to eat, it could be pizza and milk and other things, just tons of calories, well, you're fueling your body but are you fueling your body right and are you recovering properly from workouts and are you minimizing inflammation and are you digesting things well? So we can help people by teaching them the proper foods that are gonna help nourish their body in addition to the proper amount of calories, protein, carbs and fat. So a nutrition coach can help you with a lot of different things but I would say the three main things are your body composition, your health and your performance. Alright, guys, hopefully now you've got a good sense of how that all works. Thanks so much for tuning in, we'll see ya next time.
In this video we sit down with Brittany who completed our CFSB Nutrition one-on-one nutrition coaching program.
Brittany is a mom of three, and her job as a nurse has unique hours. So, she was concerned about how she could fit healthy eating into her life. Not only was she able to fit healthy eating into her life, she thrived while doing it!
During the program Brittany:
-Lost 3 inches off her waist
-Lost 2 inches off her hips
Even more importantly she had a lot of non-scale victories:
-She is more in control of her food choices
-Her husband and her entire family are generally eating healthier
-She found ways to fit healthy eating into her busy schedule
Brittany, we're so proud of you and your progress! Keep up the great work!
- Hey guys Robby here from CFSB Nutrition at Crossfit South Bend. Today I'm here with Brittany who just finished three months of nutrition coaching. Brittany, thank you so much for joining us today. So Brittany just lost 16 pounds. She lost three inches off her waist and two inches off her hips and I think we can both agree that the pictures are pretty night and day. You can see a big difference.
- Absolutely, yeah.
- So Brittany, tell us a little bit about what life was like before you started nutrition coaching.
- So we have three small children at home. We have a really busy lifestyle running to soccer practices and gymnastics and just kind of all over the place. So just busy lifestyle, on the go. Not that we ate a lot of fast food because we do have a daughter with allergies but we didn't eat quality food. And we just ate what was quick, what was packaged thinking that there's no way we could do anything differently. Until I hit probably, I would say the lowest or I should say the highest my weight has been since giving birth. And I knew something had to change. I knew that even though we weren't doing fast food a lot that we still weren't eating quality food and we still weren't eating the way we should be.
- So tell us a little bit about what you thought about this way of eating that I was describing was gonna be like before you started. So we sat down, we chatted about it. Were you nervous? Did you think it would be okay? Like what did you think before you gave it a shot?
- So I was nervous because of how busy we are. And although my husband and I both like to cook, we definitely like our sweets and we like our pizzas and our Friday nights. So I was nervous about that. I was nervous about how much prep time and how much time I was gonna be in the kitchen and how that would take away from my children. And so I was a little bit nervous but yeah.
- So after we actually got into the flow of things, tell people how did the reality match up to the expectations? So you were nervous going in. How did that actually manifest itself when you were actually doing the three months?
- So my husband and I, the nice thing is he was 100 percent with me. He knew that we needed a change and he was there to support me. So the first couple of weeks, although yes there was, it does take a significant amount of planning especially when you're on the go and you do have small children. But it wasn't like I was spending hours in the kitchen or anything like that. I for the most part was able to prep and do things ahead of time after the kids would either go to bed or if my husband took over reading with the kids or doing homework so that I could prep for lunches and things the next day. I didn't feel like I was missing out on things. And there are quick and easy meals too. So it wasn't like you had a bajillion ingredients that nobody knew what they were. And we made it work just by shifting the way that we saw it a little bit or the way we did things just a little bit. And introducing foods slowly and taking out some slowly.
- Excellent. So tell people about what it was like, so you've got a family, you got kids. You have a job that sometimes involves unique hours. How did you navigate that?
- So like I said a lot of planning. It does take a lot of talking and looking ahead. There was a good video once about preparing for last minute changes and being a little bit flexible. So knowing that I needed to have extra veggies cut up in case we didn't get a little bit of time between gymnastics and soccer practice. Or if I had to go from I work at a school during the day and then I had to go to work at a hospital shift at night. Knowing that okay well I have to make sure that I take not only my lunch for the school but I have to take with me to the school my dinner for work. But we were really good about talking with that the night before or even a couple days out. And just making sure that A, we had groceries in the house. And B that our kids were taken care of and made sure that their food and everything was packed and then mine as well. So it did take a significant amount of planning and talking with my husband and working things out but definitely worth it.
- Yeah once you put in the effort it sounds like it paid dividends.
- Mm-hmm, it did.
- One of the things we always like to talk about is the so-called non-scale victories. The things that go beyond the numbers and the pictures and the measurements. Tell people what non-scale victories you experienced during the program.
- So for me eating was definitely pleasure. It was definitely comfort. Definitely had a foothold on me. And so part of this program and part of why I entered it was kind of to break some of those unhealthy habits. To feel empowered, to be able to say no, I don't really want that right now or things like that. So that when I went to a party and there was a whole bunch of things out that I wouldn't feel like I had to eat it or I didn't crave it. So I definitely have an empowerment over those unhealthy habits. Different foods that I can walk away from now. And it does make you just feel empowered and good about your choices.
- Yeah, absolutely that's fantastic.
- And definitely an example for my children as well.
- Yeah, absolutely. The last question I always like to ask is imagine you were talking to someone who has a similar job or who's a mom or Brittany three or four months ago when she's not quite sure should I do this, should I not? What would you say to someone who is thinking about doing this after what you've experienced what you've experienced.
- Well I would definitely be honest with them that yes it does take prep. It does take talking about what's going to go on during the week. But that it's not impossible and that it's not crazy hard. It just takes planning. It just takes looking at what the week holds and saying okay, so when do I get my groceries? And how can I get my veggies cut up? And just looking at it and planning ahead. But it really isn't as scary or daunting as it seems. And if you have the support at home, just knowing that you're in it together and you can do this.
- Yeah, absolutely. Well I have to say on my end I'm super proud of you and all the progress you made. I think you did a fantastic job. Yeah, and I wish you guys continued success in the future with eating this way.
- Well great, thank you.
- Alright guys well thank you so much for tuning in and we'll see you next time.
In this interview we sit down with Coach Raleigh to talk about his thoughts on healthy eating.
For those of you don't know Raleigh, he is:
-A USA Weightlifting certified coach
-One of the head coaches of our Olympic Weightlifting program
-a PhD student in the theology department at Notre Dame
-a CFSB CrossFit coach
In this video Raleigh tells us:
-What eating was like for him growing up
-His personal evolution when it comes to healthy eating
-What he currently eats on a daily basis with concrete examples
-What he's learned about healthy eating given all the different commitments in his life
-What his favorite off-plan foods are
-His favorite special occasions to eat off-plan food.
In this video we sit down with Matt to chat about his experience with our one-on-one nutrition coaching program. Matt's story is unique for a number of reasons.
-He was already lean and fit when we started working together
-He's a busy financial advisor who has to eat out at restaurants for work a lot
-He was looking to improve his athletic performance,
-He mainly wanted to learn the tools and develop the habits necessary to eat healthy long-term
In the video Matt tells us about:
-how he actually SAVED money eating real whole food despite people thinking eating healthy is expensive
-how he gained more control over cravings and sugar swings with the program
-how things like apples and 70% chocolate actually tasted super sweet after eliminating processed foods
-how he learned the tools necessary to eat healthy for the rest of his life.
We're super-proud of all your progress Matt! Keep up the great work!
- Hey guys, Robby here from CSFB Nutrition at Crossfit South Bend, and today I am here with Matt who finished up a few months of nutrition coaching not too long ago. Matt, thank you so much for joining us.
- Thanks for having me.
- So, Matt tell us a little about what eating for you was like before we started working together.
- Yeah, I ate just about anything that I saw. I didn't have a lot of discipline in what I was doing, I think that's really what kinda pushed me towards this is I knew that at certain point, you reach a stage in life where you can actually feel that that's not a healthy thing to be doing, but that's how I was all my life, I just ate whatever I wanted to in the moment and, you know, just start seeing the physical effects, so I mean you name it, Doritos were one of
- Yeah. my weaknesses, I like sweets, you know, whatever it is, I just ate it.
- So, in your mind, you know, you already, you know, you already were and you still are very lean and fit guy, but you had goals for performance. Tell us a bit about kind of what was the main impetus to start with this.
- Yeah, well I think it was that thing you always tell yourself that you can still be the athlete you used to be, and just decided I was gonna try and start working out more, and just wasn't feeling the results, and I was talking with some of the coaches about it, it's like, I'm doing this, I'm doing this, I feel like I'm doing the right things but I'm not seeing results and somebody mentioned, you know, hey, have you looked at your diet, and I thought about it, and came and saw you, and yeah, that definitely was a big part of it.
- So, tell us a bit about the journey, you know, month one we were kinda transitioning to the Whole30, then we did the Whole30, and then we after reintroduced, tell us about what that experience was like for you.
- Oh, and remember with mine we had to delay it so we actually
- Right, yeah. had the two month intro, so that took a long time, and I think at one point I just said I'm just ready to start this thing, I can't warm up anymore
- Yeah, lets just do it. but it was, it was a big change trying to find, you know, ingredients that I just wasn't used to using.
- Right. They weren't things I disliked it's just, you know we were talking about before it just takes the time to get those things together and prepare 'em, and make something happen, but that was a learning experience for me, but it was a good learning experience.
- True, good. So, we were just talking about this earlier, you know, we might even do a video on it in the future, so you're a financial advisor over at Edward Jones. Tell people a little bit about, you know, what this was like cost wise, you know people have this persistent myth about food being, healthy food being super expensive, and cooking at home. What are your thoughts on that having experienced it?
- Well, I think you can spend as much on the Whole30 as you wanna spend
- Yeah. on it, and if you're gonna try and eat out a lot it's gonna rack up the bills, but I was surprised at how inexpensive it can be if you really want to. Simple ingredients, I mean you can get a bag of flash frozen vegetables for a dollar, you can get chicken breast for a, you know, reasonable price, and you can make a full meal that really fills you out of that, but yeah, I think that when people do say that it's too expensive, you gotta look at what they're actually spend their money on,
- Right. cuz there are some great foods out there that aren't that expensive, but I think the difference is, it takes time, they're just not convenient foods necessarily. Now, if you wanna do Whole30 and you want it be convenient you're gonna spend a lot of money. You wanna take the time and do it right, you can do it for a reasonable price, no question.
- Absolutely. So, one of the things we always like to talk about with people that Whole30 emphasizes this idea of like non-scale victories, so obviously you're at a good body composition to begin with, things changed positively for you, but you were already basically at a good place. Did you notice anything with sleep, or energy, or mood, or cravings, or performance at the gym, or anything like that?
- Yeah, the biggest thing were the, it evened out a lot of the swings, you know the sugar swings where you're starving, you have that craving, you wanna grab something to, you know, fulfill that, and then, you know, an hour later you're looking at the fridge, you're looking into the pantry, that type of thing, so I definitely saw much more evening out of those, and didn't feel the drop, and that's what I didn't like, when you feel the drop, you just feel like, man I gotta get a pick me up, and amazing how things that I never would have thought as sweet, like an apple, tasted so sweet, first time afterwards I tried a 70% chocolate,
- Yeah. and I thought this is gross it's so sweet, so I would say that was the biggest change for me, and it definitely saw some great results from it. A lot of things in your body that seem to waiver up and down, on the Whole30 they really were evened out quite a bit.
- Awesome. So, the last thing we like to ask people is, you know, if you could talk to someone, you know, Matt a few months ago, or someone in a similar position, or you know, one of the things I remember we talked about was, you know, as part of your job you've got a lot of professional lunches, you know, talking to someone who is in a similar scenario, is like, can I do it, can I not? What would you say to someone who's maybe in a similar situation and isn't sure whether they could do something like this?
- I mean there's no question, it's difficult, especially if you're on the go lunches, but for me it was really a questions of, and I talked to you about this early on, was the question do I wanna learn how to eat right going forward?
- Right. The Whole30 is a temporary time. I think you can get through
- Absolutely. 30 days of just about anything.
- Can I sustain Whole30 for six months? Absolutely not.
- Right, not me neither. But, at least now, what I've taken from this is a wonderful education that, you know, whether I'm, you know, doing a lunch with a wholesale, or something like that, I know which options on the menu are gonna make me feel better, and which ones are gonna make me feel worse. Where before, I just ate what I craved, and always felt bad afterwards, so I would say from that you can get a great education from this, and really help change your choices going forward, and it's worth it.
- Yep, yep, absolutely.
- 30 days of sacrifice and I get a lifetime education, that's a good deal.
- Yeah, yeah, learning the right tools to actually sustain it going forward. Well, I gotta say on my end, I'm super proud of the progress you made, and the effort you put in, you did a fantastic job, and yeah, I appreciate you coming out to tell your story.
- Well, I appreciate it and anybody watching this who's thinking about the coaching's just fantastic, and does a great job
- Thank you. walking you through it. There's no way you can do it alone. If you can, hat's off but good coaching to through the program, so I appreciate it.
- Yeah, thank you very much. Alright guys, thank you so much for tuning in. We'll see you next time.