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No One Can Be Healthy for You

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After a holiday hiatus, we're officially back for 2019 with all new Wellness Wednesday videos. Here's the first one.
 
Here's a profound fact about health and wellness that makes it very different from lots of other things in life:
 
No matter how much money you have, no one can be healthy for you.
 
This is completely different from a lot of other things life. If you
 
-never wanted to do the dishes yourself again
-never wanted to clean your house yourself again
-never wanted to mow your lawn yourself again
-never wanted to do your taxes yourself again
-never wanted to drive yourself anywhere again
 
you could hire (with sufficient money) someone to do those things for you.
 
At the most extreme level, technically speaking, you could even hire someone to raise your kids for you with no involvement from you. Probably not the best idea, but, technically speaking, it's possible.
 
But health and wellness isn't like this. You could be Bill Gates, Jeff Bezos, Tim Cook or British royalty and hire the best trainers, nutritionists, cooks, massage therapists etc. But no matter how much money you have, at the end of the day
 
-only you can eat healthy food on your own behalf to make yourself healthy
-only you can do exercises in the gym to make yourself more fit
-only you can get your butt in bed at a reasonable hour to get a good night's rest for yourself
-only you can participate in stress reduction activities on your own behalf to reduce your own stress.
 
No one can do these things for you, no matter how much money you have. This means your health and wellness can't be outsourced.
 
This is why it's so important to create healthy habits around diet, exercise, sleep, and stress reduction because no matter how much money you have you still have to be the one to do these things for yourself.
 
Looking for help in establishing these habits? That's exactly what we do with our one-on-one coaching programs, and we can help you achieve your health and wellness goals with these healthy habits.
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Best of 2018: Tiffany’s Story-Love Yourself First

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The January 2019 Whole30 is officially underway! Didn't start on Jan 1? That's okay! It's not too late to get started working with a certified Whole30 Coach at CrossFit South Bend. 
Interested in doing a Whole30 in January? Want to work with a certified Whole30 Coach? All you you have to do is contact us, and we'll set you up with a certified Whole30 coach to make the most your 2019 Whole30. You can schedule a free 30min consult with the following link: 
 
Over the past few weeks we've be highlighting some of our best stories from 2018 of people who've had success with the Whole30 doing our one-on-one nutrition coaching program.
This will be the last week we'll be doing this, and next week it will be back to all new episodes of Wellness Wednesday.
In this video we sit down with Tiffany who completed our one-on-one heathy eating program. Tiffany's story is interesting for a number of reasons, but one that really stuck out to me was the following. The main reason she decided to do one-on-one coaching wasn't to lose weight, but to love herself more and create more positivity in her life. In our society, we sometimes equate loving ourselves with arrogance or self-obsession. But there's a healthy form of self-love that Tiffany is describing where you care for yourself so that you can care better for others and be the best version of yourself possible. As she said in the video, if your cup is empty you're not going to be able to fill anyone else's cup, and therefore doing things like eating healthy, working out, sleeping and de-stressing allow you to be the best version of yourself you can be. Tiffany accomplished the following during her program. Even though she was already eating really well before she started the program she: -Lost 13lbs total -Lost 10lbs of pure fat -Lost 3.5% body fat -Maintained her muscle mass. She also got some non-scale victories: -Not anywhere near as sore as workouts -Went from a half-pull-up to doing pull-ups -Energy way better, no 2-3pm slump -Saving money because she was cooking most of her meals.
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Best of 2018-Will and Katie’s Story-Keeping up with Lil’ Wayne

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The January 2019 Whole30 is officially underway! Didn't start on Jan 1? That's okay! It's not too late to get started working with a certified Whole30 Coach at CrossFit South Bend.
 
Over the past few weeks we've be highlighting some of our best stories from 2018 of people who've had success with the Whole30 doing our one-on-one nutrition coaching program. Interested in doing a Whole30 in January? Want to work with a certified Whole30 Coach? All you you have to do is contact us, and we'll set you up with a certified Whole30 coach to make the most your 2019 Whole30. You can schedule a free 30min consult with the following link: 
In this video we sit down with Will and Katie who just finished our one-on-one healthy eating program.
 
Both Will and Katie lost 20lbs while doing the program. They did all this while being career professionals and while raising their young son Wayne.
 
Non-Scale Victories that they experienced were:
-not really eating vegetables any at all to eating vegetables at almost every meal
-making this healthy way of eating a lifestyle and regular habit
-Katie found she had way more energy with eating clean
-She also found that her gigantic sweet tooth went away
-Will felt like his need for snacks went away and he had more energy
-He also felt like his mobility and muscle soreness and tightness has been reduced significantly
 
Will and Katie we're so proud of you for all the progress you've made! Keep up the great work!
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Best of 2018-Carolyn’s Story-Down 40lbs in 4 Months

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The official January 2019 Whole30 starts in less than 6 days! Over the past few weeks we've been highlighting some of our best stories from 2018 of people who've had success with the Whole30 doing our one-on-one nutrition coaching program. Interested in doing a Whole30 in January? Want to work with a certified Whole30 Coach? Our one-on-one coaching programs can help you make the most of your Whole30 in 2019. Click the link below to schedule a free 30min consult to get your program started. https://crossfitsouthbend.as.me/initialnutritionconsultation In this video we sit down with Carolyn and discuss her journey back to optimal health and weight. Carolyn is one the most committed people I've ever worked with. I can't say enough good things about how well she did. She was nice enough to type up her reflections on her time doing one-on-one coaching, and we've shared them below. In terms of Carolyn's weight and inches lost she accomplished the following: -She lost 40lbs in 4 months -She lost 9 inches off her waist -She lost 6 inches off her hips -Now her hip measurement is the same as her original waist measurement. In addition to these amazing scale-based victories he also had a bunch of non-scale victories, which I'll let her tell you in her own words. -Biggest Revelations: 1.) Winter / Spring don’t always have to mean illness. For the past decade or so, I have accepted that in the winter and spring months, I will battle sinus infections, pneumonia, the flu, etc. I simply expected it, blaming the circumstance on the time of year rather than the dozens of decisions I was making. I started working with Robby in February and have yet (hope I’m not jinxing it here) to be sick with anything. This is unbelievable to me. Robby gave me permission to prioritize my health, which sounds silly, but I needed that. It was the combination of getting my sleep up from 5 hours a night to 7 1⁄2 or 8, eating clean, consistently working out and meditation which helped my immune system. I had to work a bit to find a schedule and structure that would support my health goals -- for example, I couldn’t do the CrossFit workout at 7:15pm because I needed to be in bed at 8:30pm if I wanted to get up at 4am. This meant I had to leave work at a certain time to make the 5:15pm class. It was a hard boundary that I set with co-workers and the demands of my job in order to make it work. -- I have been walking around with this untrue story that I have a bad immune system -- and in a sense feeling defective and weak -- believing that during certain times of the year I will struggle for weeks on end; yet, how freeing to rewrite the ending to that story. 2.)Food is not a punishment or reward or stress management tool. My relationship with food has shifted entirely. After a hard day at work, I would reward myself with a diet dr. pepper and a bag of chips from the gas station or a McDonald’s vanilla cone. At work, I would break into the birthday candy stash I had for my students and treat myself to a box. This would all happen without too much thought; it felt natural. I can remember going out to eat with a colleague and I ordered a diet coke and she said, “What a treat!” and I thought she was nuts. What do you mean pop is a treat? If I attended an early meeting, which happened a couple times a month, and there were donuts, of course I would get one. If I had a long day ahead of me, then I’d get that frappacino and pair with a slice of warm banana bread. I told myself I deserved and needed it. I interpreted the sugar rushes as signals of happiness. In actuality though, the sugar never helped me feel more full or satisfied and usually set me up for increased sugar cravings throughout the day. These patterns of thought and actions were very difficult for me to reverse, especially since the impulses are still there. The whole 30 rules set strong parameters however, and I told myself, “I can’t do that anymore...it’s not an option.” I quit those addictive habits cold turkey. Because I also had a set schedule, I had to leave work and head straight to the CrossFit gym; this didn’t leave time for stopping off and “treating myself.” I started packing my car with almonds or an epic bar instead. Changing these habits forced me to get more intune with the feeling of hunger versus cravings. Eating better helped me feel like I had more energy throughout the day too, mostly because I avoided those crashes that come along with the sugar. 3.) Workouts, while still very difficult, ultimately feel better. For the past few years, my mile time has been around 11:30/12:00 mark - especially for 8K or Half Marathons. My recovery time after these runs would be significant too and the runs themselves never felt good. This past May I ran a 5K in just under 30 minutes and felt strong throughout the race. It’s exciting to hit new PRs and watch my goals shift a bit. I have come to realize that I cannot workout in order to eat whatever I want...that in fact it will feel better if I eat certain foods in order to workout more effectively. Carolyn, we're so proud of you and we wish you all the best in the future! --------------------------------------------------- Be sure to Subscribe for more CFSB content: https://goo.gl/SSrrFC Connect with us online! Facebook: https://goo.gl/5p2b8d Twitter: https://goo.gl/6AFGFf Instagram: https://goo.gl/rsbCHh Visit the CFSB website! https://www.crossfitsouthbend.com/

Programming 12.24 – 12.30

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[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page - about 5:00pm the night before we post if we will have them, and when they will be! So let's continue with the Holiday Closings!
Closed Christmas Eve and Christmas Day New Years Eve and New Years Day ALSO! We can use Creative Colors across the road for overflow parking after hours - it's very nice of them to allow us to do that, so...don't be a dick about it.
Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Christmas Eve Monday 12.24"] Closed! If we have any open gym hours for members they will be posted to our Members Page here the night before! https://www.facebook.com/groups/cfsbmembers/ [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Christmas Day Tuesday 12.25"] Merry Christmas! Closed! If we have any open gym hours for members they will be posted to our Members Page here the night before! https://www.facebook.com/groups/cfsbmembers/ [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 12.26"] FIT A. 4 Sets Bent Over Row x3-6 @3111, rest 90s Close Grip Bench Press x 3-6 @3111, rest 2 minutes B. 3 Sets For Time (12 Min Cap) 12-18 Ring Rows 30-60s Elbow Plank *Weighted if possible 20m Reverse Bear Crawl COMP A. Weighted Pull Up x 4.3.2.1, rest 90s Close Grip Bench Press x 4.3.2.1, rest 2 minutes B. For Time (12 Min Cap) 9 Kipping Pull Ups 5 Wall Walks 5 Renegade Rows 12 Kipping Pull Ups 4 Wall Walks 4 Renegade Rows 15 Kipping Pull Ups 3 Wall Walks 3 Renegade Rows Score: A. Weights B. Time Notes: -no bands for the pull ups on comp, if you cannot perform them, stick to fit for the day -make your first round of Ring Rows unbroken in the range, but tough -1 REP OF RENEGADE ROW IS Left Row Push Up Right Row Push Up [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 12.27"] FIT A. E90s x 8 (12min) Start moderate and build so that the the last 4 sets are tough Overhead Squats x 3-6 @3111 *You may pull from a rack B. 2 Sets for time (10 Min Cap) 30 Alternating KB/DB Snatches 20 No Push Up Burpees onto a Plate #45 10/arm Single Arm Alternating Front Rack Reverse Lunges COMP A. E90s x 8 (12min) Start moderate and build that the the last 4 sets are tough Full Snatch x 1.1 B. 2 Sets for time (10 Min Cap) 30 Alternating KB Snatches 55/35 20 No Push Up Burpees onto a Plate #45 10/arm Single Arm Alternating Front Rack Reverse Lunges 55/35 Score: A. Weight B. Time or reps in cap [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 12.28"] FIT A. E90s x 8 Sets (12min) start moderate and build so that the last 4 sets are tough Hang Muscle Clean + Push Press (5+5) B. 3 Sets, NFT - Tough, Heavy Push Press x 9 Dual DB Deadlift x 9 12-15 Sit Ups Bike 60s; increase pace each round rest 2 Minutes between sets COMP A. E90s x 8 Sets (12min) start moderate and build so that the last 4 sets are tough Power Clean and Jerk (2+2) B. 3 Sets, NFT - Tough, Heavy Push Press x 3.3.3 (clusters, rest 15s b/w) Dual DB Deadlift x 9 9-12 Kipping Toes Through Rings Bike 60s; increase pace each round rest 2 Minutes between sets Score: A. Weight B. Don't score it, just go heavy and hard where it is dictated [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.29"] FIT A. E90s x 8 (12min) start light and build so that the last 4 sets are tough Front Squat x 2 *pull from a rack B. 20 Min Amrap 12 Hanging Knee Raises/Sit Ups 6 SA KB/DB Thrusters/arm 12/9 Cal Bike COMP A. E90s x 8 Sets (12min) start moderate and build so that the last 4 sets are tough Full Clean x 1.1 B. 20 Min Amrap 8 Toes To Bar 5 SA KB Thrusters/arm 45-55/25-35 Bike/Row/Doubles Round 1: 14 Cal Bike Round 2: 14 Cal Row Round 3: 75 Doubles Score: A. Heaviest weight B. Rounds + Reps Notes: I put a range on the weights for Comp, if you cannot fall within that, stick to fit for the day [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 12.30"] FIT A. E90s x 8 Sets, build to a heavy set Thruster x 3 B. For Time (12 Min Cap) 1-2-3-4-5-6-7-8-9-10 reps for time of: Barbell Front Squats No Push Up Burpees COMP A. E90s x 8 Sets, build to a heavy set - pulled from the floor Thruster x 1 B. For Time (12 Min Cap) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dual Dumbbell squats 50/35 Bar-facing burpees Score: A. weight B. Time or reps in cap Notes: Fit, use a barbell weight that you feel as though you can hit 10 with some room in the tank. [/elitetoggle][/eliteaccordion]

Weightlifting Programming 12/17/18-12/23/18

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Monday - 12/17/18
  • Snatch
    • HS
    • 90%x1x2
  • Clean & Jerk
    • HS
    • 90%x1x2
  • Front Squat
    • HS
    • 90%x1x2
  • Clean Pull
    • 105%x2x3
Tuesday - 12/18/18
  • Dip Snatch
    • HS
    • 90%x1x2
  • Power Clean + Power Jerk
    • (1+1)RM
    • 90% x (1+1) x 2
  • Snatch Pull
    • 100%x2x3
Wednesday - 12/19/18
  • Muscle Snatch + Tall Snatch
    • 5 x (3+3)
  • Tall Jerk (from shoulders)
    • 5x3
  • Muscle Clean + Tall Clean
    • 5 x (3+3)
Thursday - 12/20/18
  • Snatch
    • HS
    • 90%x1
  • Clean & Jerk
    • HS
    • 90%x1
  • Back Squat
    • HS
    • 90%x2
  • Clean Pull
    • 100%x2x3
Friday - 12/21/18
  • Rest Day
Saturday - 12/22/18
  • Snatch
    • 80%x2
    • 85%x2
    • 90%x2
    • 95%x2
  • Clean & Jerk
    • 80% x (2+1)
    • 85% x (2+1)
    • 90% x (2+1)
    • 95% x (2+1)
  • Front Squat
    • 70%x2
    • 80%x2
    • 85%x2
    • 90%x2
    • 92%x2
  • Snatch Pull
    • 110%x2
    • 115%x2
    • 120%x2x2
Sunday - 12/23/18
  • Rest Day
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Best of 2018: Margaret’s Story

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The official January 2019 Whole30 starts in less than 13 days! Over the next few weeks we'll be highlighting some of our best stories from 2018 of people who've had success with the Whole30 doing our one-on-one nutrition coaching program. Interested in doing a Whole30 in January? Want to work with a certified Whole30 Coach? Our one-on-one coaching programs can help you make the most of your Whole30 in 2019. Click the link below to schedule a free 30min consult to get your program started. https://crossfitsouthbend.as.me/initialnutritionconsultation In this video we sit down with Margaret, who signed up for our Functional Diagnostic Nutrition® program. We talk about her journey in the FDN program, and the tremendous progress she's made in her health and athleticism as a result. Congrats on all your progress Margaret! We're all so proud of you and all that you've accomplished!

Programming 12.17 – 12.23

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[eliteaccordion][elitetoggle title="Upcoming + Whats going on!"] A little note about closings coming up, we will typically have Open Gym Hours for people to come in and just move around, anytime there is a closing, pay attention to the Members Page - about 5:00pm the night before we post if we will have them, and when they will be! So let's continue with the Holiday Closings!
Closed Christmas Eve and Christmas Day New Years Eve and New Years Day ALSO! We can use Creative Colors across the road for overflow parking after hours - it's very nice of them to allow us to do that, so...don't be a dick about it.
Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here!  Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 12.17"] A. E90s x 8 (12min) Build slightly across sets; start moderate Sets 1-4 3 Snatch RDL *Focus on the positions Sets 5-8 3 Overhead Squats @3211 B. 3 Sets @ 80% effort Bike 18/15 Calories 18 Alternating DB/KB Snatches 18 Sit ups rest 60-90s between sets A. E90s x 8 (12min) Build slightly across sets; start moderate Rounds 1-4 2 Snatch Lift Off w/ pause above knee Rounds 5-8 1 Full Snatch *take 3 seconds to get to the knee 1 Hang Snatch B. 3 Sets @ 80% effort 18/15 Cal Row 12 Alternating Single Arm DB/KB Snatch *Heavy 12 Toes to Bar rest 60-90s between sets Score: A. Don't score, just pay attention to your own numbers and how they relate to prior numbers B. All three round times [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 12.18"] FIT A. E90s x 12 Rounds (18 Min) Odd Rounds 20-30s Pull Up Iso Hold + *try to increase the difficulty by adding weight or removing bands Even Rounds 8-10 Dual Arm KB/DB Push Press B. 3 Sets for consistency 20 Push Up Variation 50 Single Unders 20 Ring Rows 15/12 Cal Row rest 2 minutes between sets COMP A. E90s x 12 Rounds (18 Min) Weighted Pull Up x 2-3 Even Rounds 4 Heavy Push Press; build slightly across sets *pulled from floor, beat last weeks # B. 3 Sets for consistency 15 Deficit Push Ups 50 Double Unders 15 Kipping Pull Ups 15/12 Cal Bike rest 2 minutes between sets Score/Notes A. weight for pull up, weight for PP B. Nothing, get through it and work on consistency, choose a modification that will allow for you to perform these sets UB in the first round with a little room in the tank [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 12.19"] FIT A. E90s x 8 (12min) Build slightly across sets; start moderate Rounds 1-4 3 Barbell RDL *focus on positions, try to beat last week Rounds 5-8 3 Front Squats @3111 *choose a weight you can pull from the floor, try to beat last week B. AMRAP IN 15 MIN *Grind, Heavy 5 Single Arm KB/DB RDL/side 5 KB/DB Goblet Squats 10 Russian KB Swings 20m Plate Push 30-60s Plank / Weighted Plank COMP A. E90s x 8 (12min) Build slightly across sets; start moderate Rounds 1-4 2 Clean Lift Off w/ pause above knee Rounds 5-8 1 Full Clean *take 3 seconds to get to the knee 1 Hang Clean B. AMRAP IN 15 MIN *Grind, Heavy 5 Single Arm KB/DB Deadlifts/side 5 KB/DB Goblet Squats 10 Russian KB Swings 20m Plate Push 60s Weighted Plank Score: A. Don't score, just pay attention to your own numbers and how they relate to prior numbers B. Weight Used for KB work [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 12.20"] FIT A. 3 Sets *all tough 8 Single Arm Bent Over DB Row/arm, rest 0 seconds then perform Max Ring Rows in 30s rest 90-120s + 3 Close Grip Bench Press, rest 0 seconds 20m Reverse Bear Crawl or 9 Scaled Box Wall Walks rest 90-120s B. 3 Sets for QUALITY 30m Forward Bear Crawl 12-15 Bicep Curl and Press DB/KB 60s Dead Bug Hold COMP A1. 3 Sets *all tough 4 Heavy Barbell Bent Over Row, rest 0 seconds then perform Max Rep Drop Set (-20%) in 30s rest 90-120s + 3 Close Grip Bench Press, rest 0 seconds then perform 2-3 Wall Walks rest 90-120s B. 3 Sets for QUALITY 30m Reverse Bear Crawl 8 Bicep Curls 4 Push Presses 4 Push Jerks 60s Hollow Rock Hold Score: A. Row weight / Bench Weight B. No Score, for quality Notes: For the drop sets, do your entire set before your spot your partner on the bench or pair up in 3's so you always have a spotter. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 12.21"] FIT A. 3 Minutes to finish 50 Singles 14 Russian Kettlebell Swings 14 Goblet Loaded Reverses Lunges 10 No Push Up Burpees 3 Minute Rest x 5 Sets COMP A. 3 Minutes to finish 50 Double Unders 12 Hang Power Cleans 95/65 12 Barbell Front Rack Reverse Lunges 95/65 8 Lateral Burpees over the bar 3 Minute Rest x 5 Sets Score: A. Score each rounds time or reps performed on the board B. Rounds + Reps Notes: I want you to modify so that you can finish your first round with a little time to spare! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.22"] 12 Days of Christmas... [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 12.23"] FIT 45s Goblet Squats 45s Rest 45s Russian KBS 45s Rest 45s Step Ups 45s Rest 45s Push Press 45s Rest 45s Calorie Row 45s Rest x 4 Sets COMP 45s Wall Balls 45s Rest 45s SDHP 45s Rest 45s Box Jump w/SD 45s Rest 45s Push Press 45s Rest 45s Calorie Row 45s Rest x 4 Sets [/elitetoggle][/eliteaccordion]
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Best of 2018-Jesús’ Story-Saying No to a $68 shot of Bourbon

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The official January 2019 Whole30 starts in less than 19 days! Throughout the month of December we'll be highlighting some of our best stories from 2018 of people who've had success with the Whole30 doing our one-on-one nutrition coaching program. Interested in doing a Whole30 in January? Want to work with a certified Whole30 Coach? Our one-on-one coaching programs can help you make the most of your Whole30 in 2019. Click the link below to schedule a free 30min consult to get your program started. https://crossfitsouthbend.as.me/initialnutritionconsultation In this video we sit down with Jesús. Jesús did an amazing job with our one-on-one nutrition coaching program. -He lost 26lbs in 3months -He lost 6.5 inches off his waist -He lost 2.5 inches off his hips -He dropped 9% body fat in 3 months all while maintaining muscle mass which is hard to do. He did all this while -While traveling 60-70% of the time -While being involved in a job that involves taking people out for dinner and drinks a lot. -While not really working out much at all -He said no to a $68 shot of Papi Bourbon while at one of his business dinners to stick with his goals In terms of non-scale victories -Just from changing his diet Jesus noticed that he was not sore at all when snowboarding whereas he used to be really sore. -His skin also improved a lot. Used to have a lot of bumps on his biceps and triceps and now those are gone. -Digestion was way better Jesús we're so proud of your and all of your progress! Keep up the great work!