CrossFit South Bend

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

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 -Jumping higher -Running faster -Lifting more -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. https://crossfitsouthbend.as.me/initialnutritionconsultation

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. What changed? -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!

_________________________________________________________________________ Transcript - 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.