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How to Plan Your Meals

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In this video we talk about how to plan your meals. There are four main questions we discuss in this video How do you plan your meals for the week? -All in advance? -Wing it for each meal? -Or somewhere in between? How do you cook your meals? -Everything on a Sunday for the week? -Cook each meal individually at that moment? -Or somewhere in between? How often do you shop for food? -Once a week for everything need for the week? -Go daily to pick things up? -Or somewhere in between? How much variety do you have in your food? -Are all meals the same? -Are all meals different? -Or somewhere in between? We discuss the pros and cons of each option, and then for each specific question I discuss what I do in particular. There's no right or wrong answers to these questions, just what works best for you. But that being said we all have to accept the following fundamental truths. 1. Every possible solution comes with benefits and drawbacks. 2. We are all subject to the same constraints. For example, if you want to eat a healthy diet you're either going to have to cook your own food or have someone else do it for you. Until robots come along to cook things for us those are the two, and only two options.
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Fat-Special Considerations

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In this video we talk about special considerations to take into account when counting fat macros. #1-Pretty much any animal protein you consume (beef, pork, poultry, seafood) will contain some amount of fat. This will be on the high end for things like bacon and pork, and on the much lower end for things like boneless skinless chicken breast. Be sure to account for the fat of your protein when tabulating your calories and macros. #2: Don't worry about being 100% perfect. If you put olive oil on a salad there will inevitably be some at the bottom of the plate/bowl that you didn't consume. When cooking meat fat will render out sometimes in a way in which you won't be able to calculate it or consume it. Just do your best when it comes calculating macros and calories. Don't worry about every drop of oil/fat. #3 There are three main ways to incorporate healthy fat in a meal: -Roast your veggies/meat in oil (roasting green beans in coconut oil) -Sauté your veggies/meat in oil (sautéing kale in ghee) -Drizzle oil on your veggies/meat (olive oil on a salad) #4 It's near impossible to meet your daily calorie needs with just protein and carbs with no fat. Fat is important and should not be ignored. Physiologically speaking fat is the main fuel source for most of what we do on a daily basis not carbs. #5 Athletic Considerations- if you're an endurance athlete you can get away with higher fat, lower carb diets since endurance activities involve the aerobic energy system which primarily relies on fat. However, doing things like BJJ, MMA, high intensity CrossFit etc, require more in the way of carbs.
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CFSB Nutrition Class-Coming Soon!

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In this video we give you a brief overview of our upcoming CFSB Nutrition class led by our very own Coach Megan. The class will be launching January 2020 here at CrossFIT South Bend We're super excited for this class for a number of reasons: -First of all, coach Megan is an awesome teacher and coach! -The class will allow you to connect with other like minded individuals in a friendly and supportive atmosphere -It will allow you to share your healthy eating experience with people who have similar goals and journeys -It's a way to connect person to person in our increasingly digital world -You'll the science behind why you should eat healthy, but also important practical tips that allow you to fit it into your life -Even if you're not ready for one-on-one nutrition coaching just yet or CrossFit this can be a great way to start with your healthjour ney. We hope you join us January for this exciting new class! Stay tuned as we get closer to January for more details.
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Guide to Nutritional Off-Roading

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With the holidays coming up soon people sometimes wonder how they can balance eating healthy with having off-plan foods.
 
In this video we present a guide to nutritional off-roading that will help you through the holidays and the rest of the year.
 
Whether you should have off-plan food or not is entirely up to you, but we help you make that decision easier, by looking at the following 5 factors.
 
-What type of food are you eating? Artisanal pizza in Italy or Pizza Hut?
 
-What type of occasion is it? Your birthday or Arbor Day?
 
-How frequently is it happening? Monthly or Daily?
 
-What's your mindset? Joy/Meaning or Shame/Guilt?
 
-What happens after? Go back to healthy food immediately or keep eating off-plan food for weeks and months on end?
 
Here are a some concrete examples:
 
Better: Your absolute favorite pizza in the world, on your birthday, it's the only off-plan food that month, it brings joy and meaning to your life, and you get right back to healthy eating the next day.
 
Not so great: You scarf down candy from your drawer alone at your desk on a daily basis because you're stressed from work and you "deserve a reward", and this goes on continuosly for weeks and months.
 
Do you see the difference?
 
We hope this helps you navigate off-plan foods during the holiday season.
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What kind of fat should you eat?

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In this video we discuss the types of fat you should eat. There are three main categories here of healthy fats: healthy oils, healthy "dry" fats, and the fats contained in your quality protein sources Healthy Oils -Butter or Ghee (clarified butter) -Olive Oil -Avocado Oil -Coconut Oil Healthy "Dry" Fats -Avocados -Coconut -Nuts and Seeds -Olives Quality Protein -Beef -Pork -Poultry -Fish and Seafood
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Are all carbs created equal? Glucose vs. Fructose

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Are all carbs created equal when it comes to health? Definitely not. It's a very common mistake to think that carbs and sugar are the same, but they're not. Sugar is a type of carbohydrate, but there are other carbohydrates that are not sugar. Glucose based carbs like rice, white potatoes, corn, oats, etc.: -Are filling, and are less likely to produce cravings -should form the foundation of your carb intake -can be utilized by any tissue in the body (brain, muscles, etc.) -Can be had in quantities up to 300-400g a day depending on someone's carb tolerance. -We suggest somewhere around 100-200g a day for most people Fructose and sucrose based carbs like fruits, sugar, etc. -Are more likely to produce cravings -should NOT form the foundation of your carb intake -are primarily metabolized by the liver -Should ideally not be more than 50g a day from a health perspective. It's entirely possible to eat plenty of healthy carbs from glucose based sources while minimizing sugar intake. So, while fruits and infrequent sugar consumption can be an added layer on top of an already healthy diet they should definitely not form the foundation when it comes to carb intake.

Training for Health or Competition

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What are you training for?  Health? Or Competition?  Competitor: Someone who is participating in an athletic contest, additionally - there is a difference between someone who competes with the intent of winning or doing better than all others - and someone who has the intention of simply participating. With every level of competition it requires a certain amount of responsibility. Health: The condition of being sound in body, mind, or spirit; especially: freedom from physical disease or pain So you want to be Healthy. When it comes to health and training practices, in the fitness market right now there are a lot of coaches prescribing workouts with no intent behind it. They really aren’t sure on a deeper level why they are giving clients a certain prescription. When it comes to high intensity work. The market believes they can get it, or deserve to do it simply because it exists. A few traits of work that is too intense for the individual Kipping with no prerequisite strength to control upper body deceleration. Using adrenaline to get the work done in a workout Max lifts with shitty mechanics Mechanical fatigue in aerobic environments Huge applause and falling down after daily workouts is what this looks like. If you take someone and assign this work to them, after a few months by comparison to the long game approach they may have a higher capacity, be a little leaner, and higher fitness numbers than the long game person. So it would seem that the high intensity model makes sense.  But very often they’ve created difficult compensatory behaviors and mechanics that will be hard to undo, and will peak their ability very early on, leaving them to spin their wheels having to take 10 steps back in fitness if they want to make progress.  The market prefers fast gains over a short term rather than  Consistent progress over the course of years and years The latter doesn’t sound as sexy.  Most coaches today are being told by the market that they NEED to be giving high intense stuff out or the market will move down the road to someone else to get it When in reality when it comes to health, the most important things are proper resistance training protocols, sustainable aerobic work, behavioral interventions, and nutritional changes.  But when you bring that to the market they are like…”Nah, don’t wanna do it” So what is a coach to do? Give people what they want (unsustainable intense activity) and fast track them?  What we prefer to do is educate you. What intention should look like for the long game.  The goal should be autonomy  Where they client can fend for themselves when it comes to consistency in keeping solid basic lifestyle habits, and making exercise a daily and important part of life. What does that look like? Focus on basic lifestyle guidelines Your behaviors Physical challenges that are just out of your reach - not 10 steps ahead Resistance training and sustainable activities NOT Painful unsustainable work Now there are people who could use doses of unsustainable work. A Sports Competitor, Police, Swat, Firefighter, Military, etc. But don’t put the cart before the horse. Don’t think that if you are any of the above that you should be doing unsustainable, painful work if your stress cup is already full. Meaning they don’t have those boxes checked. They may have Bad lifestyle practices Poor nutrition Choices Unfavorable body composition / health markers Adding stressful training on top of that, adds more stress onto an already stressed system. Okay, so you are competing Are you participating or competing?  It’s the difference between  casually kicking a soccer ball around on the weekend with your kids, then signing up to play in a high school soccer game.  Or  Positioning your lifestyle habits, training, and goals to meet that of the level you intend on competing at. Then preparing appropriately and competing. Its understanding The sport are you competing in  The demands of the sport What is required from you on all fronts, both in and out of the gym Where YOU sit in comparison to what is required of the sport when it comes to your genetics, resilience, movement quality, sport specific KPI’s, fitness IQ, intent, etc What it takes to bridge the gap between where you are, and where you want to be Depending on the sport, you may have to first have the prerequisites of everything we mentioned in health - passing through health and into performance. You don’t skip good behaviors to get to elite performance, and if you do - you may not be there long.   From there, high levels of performance in the sport may be closer to sickness than health due to what is required of the athlete to always be pushing toward their maximum potential.  So what are you training for? Health, or Competition?   
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Fry Wall + Halloween Dogs

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In this video we talk about one of my favorite kitchen gadgets, the fry wall. It's a great way to keep your stove top from getting grease splatter on it, and it's a great way to keep leafy greens from falling out of the pan. But, in reality, that's really all a pretext to show your our dog's halloween costumes :) We've got Remi (yellow), Rocket (black), and Jäger (brown) all dressed as ghostbusters for Halloween, with Lila (silver lab puppy) as the ghost/skeleton for Halloween.

Winter Sports Performance – Dylan

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Click here to check out CrossFit South Bend's Winter Sports Performance Camp I came to Crossfit South Bend’s Sports Performance Camp as a Freshman, because I was not seeing the results I wanted to on the field or in the weight room. I had several friends from my Rugby team that were attending Crossfit South Bend and working with coach Carl Case. They all had terrific things to say about Crossfit South Bend and the improvement it has made on their athletic ability. I also noticed the change in their confidence level, so I decided to give it a try.  My first thoughts were immediately that I loved the gym. I left the class each day feeling great, and was excited every night I went to bed waiting for the next sessions. I never wanted to miss a day because I loved the atmosphere so much. I liked being around coach Carl, I loved getting better, and I loved the motivation given by all the coaches as well as everyone else at the gym. Nothing has changed, I despise missing class, I like getting better, and I love the support system. The feeling has gotten stronger and I feel the need to give back to the gym. I’ve gotten awards for most Improved on my Rugby team that have a direct correlation to my work that was put in at the gym. I’ve had division one colleges scout me for Rugby such as Davenport, Lindenwood-Bellville, and the Ivy League school Brown University.  My athletic abilities have seen a dramatic increase in the past several years. I have gotten stronger, faster, and have obtained great cardio. What is your favorite part of the Sports Performance Program? My favorite part of the Sports Performance Program was seeing results. As someone who loves to get better and see results that was something I was able to do very often.  There isn’t any other way I would have wanted to spend my Summers. I gained the confidence and athletic ability needed to be a great athlete and person. The coaches for this camp are people that make your day better, and are always willing to help. They are very patient and knowledgeable.   

Winter Sports Performance – Ian’s Story

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Click here to learn more about our Winter Sports Performance Class During my Freshman year of highschool, a few of my rugby friends persuaded me to try out the Crossfit South Bend’s Sports Performance Program. I had never really took working out too seriously before this, so I gave it a shot because I knew it could be fun with all my friends that worked out there, and I needed the training with the rugby season coming up. My first impressions on the program was that it was way more beneficial for me than I thought it was going to be. My parents worked out at Crossfit many years ago and I remember how exhausted and sore they used to be coming home from doing a hundred pushups and running a few miles. Our camp does push us to the limits, but since it is a Sports Performance Camp, we work out in ways that made us all around stronger and more athletic, instead of just doing a big muscle straining workout.   The longer I went to the camp, the closer everyone became and Coach Carl became a good friend of us all. Everyone had fun and we enjoyed seeing each other everyday for a workout that we knew would make us better. From these exercises, I was able to lift and run like I never used to, and the gains from the Sports Performance Camp travelled to my game in rugby, making me more agile and stronger on the field. Week after week, lifting more and more and hitting your max was something everyone looked forward to and from the consistent training and repetition we were able to perfect lifts like squats, deadlifts, power lifts, etc. Along with Carl training us to become stronger, quicker, and more athletic, he also taught many things about fueling our bodies, recovery methods, foods to avoid and eat, and much more about living the healthiest lifestyle we can.  Crossfit South Bend’s Sports Performance Camp was essential for me reaching my goals throughout highschool. Each year of Crossfit helped me with each year of rugby, and I was able to accomplish what I wanted to on the team and on the field with the help of the camp. My favorite part from my four years of Crossfit was the fact that my friends and I were able to have a fun time, but still achieve the incredible workout that we were seeking for. Crossfit South Bend’s Sports Performance Camp is a way for you to make friends and push yourself to become the athlete that you want to be, no matter what sport you’re training for.  Click here to learn more about our Winter Sports Performance Class