In this video we give you a basic intro to the concept of macros.
First of all, what are macros?
-The term "macros" refers to macronutrients. Macronutrients are nutrients that we need in "macro" amounts, typically 1 gram or higher in order to fuel ourselves. These are things like proteins and fats. This is in contrast to micronutrients, which are nutrients we typically need in "micro" amounts like milligram or microgram amounts. These are things Vitamin D, iodine or CoQ10.
What are the main macronutrients?
-The three main macronutrients are proteins, carbs, and fats.
When someone asks, what are your macros what are they asking?
-They're asking for the relative balance between protein, carbs, and fat in your diet.
Are there any major differences between the three main macros protein, carbs, and fat?
-There are many differences, but the main one to consider when balancing macros is that protein and carbs have 4 calories per gram, whereas fat has 9 calories per gram.
What are some examples of different macro programs?
-Bodybuilding: high protein, high carb, low fat
-Ketogenic: moderate protein, very low carb, very high fat
What determines your macros?
-A lot of it depends on your health status and your goals, and we'll talk about this in more detail in future videos.
Should you worry about macros?
-In my opinion, they are worth taking into account, but only once you have quality real whole food in place. Worrying about macros when you're eating junk food isn't worth very much.
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.
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)
Set oven to 350 bake for 30m
Cinnamon Sugar Mixture
1/4 cup coconut sugar
2 teaspoons cinnamon
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
1 tablespoon coconut oil (for after baking) and then
** sprinkle rest of sugar mixture onto bread**
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
-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.
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.
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!
Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit South Bend initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.
That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.
HOW TO MAKE THE MOST OF YOUR TIME AT CROSSFIT SOUTH BEND:SET A TRAINING SCHEDULE
While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD "just because."
A good way to deter the "just because" excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)
Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.TRACK YOUR PROGRESS, CELEBRATE ACHIEVEMENTS
If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.
Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.
Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.
Bottom line: Knowing what you did yesterday will help you be better today.COME EARLY, STAY LATE (TRAIN MORE, CHAT MORE)
Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.
We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.
It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.
Bottom line: To get the most out of your training session, put in some extra work both physically and sociallyASK FOR HELP
It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.
Bottom line: There’s no such thing as a stupid question. Except for maybe, "Can I pee before you start the clock?" We don’t like that one.ALWAYS HAVE A WATER BOTTLE CLOSE BY (ESPECIALLY WHEN YOU’RE NOT TRAINING)
Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.
Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.
This is especially important for women. "Women are not small men," says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. "They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke."
Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.SLEEP MORE
We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.
It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.
Bottom line: Prioritize your sleep. Prioritize your well-being.PRACTICE MOBILITY AT HOME
Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.
Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.
Bottom line: Mobilize everywhere and invest in the tools to do so.