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.
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.
"I came to Crossfit South Bend’s Sports Performance
Program after my freshman season of volleyball. I was looking for
some sort of off season conditioning to stay in shape. At first I
was hesitant about the Sports Performance Program. It was really
intimidating being the one of the only females in the class with a
bunch of guys. However, as I got more familiar with the program and
started to see results in my performance I became a lot more
confident in my athletic ability and in my life in general. After
my sophomore season of club volleyball I had to have shoulder
surgery, and was not able to play my junior year. Following that I
decided to focus on throwing. I had thrown for track and field
since my freshman year but volleyball had been my primary sport. As
I recovered and regained my strength I started to see huge results.
There seemed to be a direct correlation with the progress I was
making in the Sports Performance Program and the progress I was
seeing in my throwing. I started to hear from college coaches and
the dream I had of being a college athlete started to seem more and
Prior to coming to the Sports Performance Program I did
not ever think being a Division 1 athlete was possible. However,
the Sports Performance Program gave me the athletic capability and
the skills I needed. In addition to the increase in strength, speed
and overall athleticism the program provided there were also
countless other things I learned such as, how to fuel my body
correctly for a good performance, how to set both short and long
term goals, how to properly recover etc. that were all tools that
greatly contributed to my success as an athlete. As the recruiting
process picked up and I was talking to coaches they were
continually impressed with my offseason training and all the little
things I had implemented into my training thanks to what I had
learned through the Sports Performance Program. I signed with the
University of Dayton in October of my Senior year and I could not
have done that without the Sports Performance Program.
Even after I signed with UD Carl and everyone in the
Sports Performance Program continued to be a huge help. I had to
have a unexpected brain surgery in December of my senior year going into what was looking like it would be a huge senior season, and frankly at the time it seemed like the worst timing possible. A
little less than four weeks after my surgery I was able to come
back to the Sports Performance Program and while I was not able to
do a lot of the normal training Carl worked with me and what the
doctors were allowing me do in order regain my strength, balance
and confidence going into my last high school season. I opened up
the season with a huge throw breaking the school discus record by
over ten feet which again would not have been possible without the
skills I obtained through the Sports Performance
The Sports Performance Program is a lot more than just
offseason training, it is an opportunity to train with like minded
individuals and build friendships with other athletes from
different schools and different sports all working to be the best
athletes they can be. Training with these like minded individuals
changes your mindset and pushes you to do your best everyday in
your training. I’m really going to miss the training environment
and the people I’ve met through the Sports Performance Program!
There is no way I would be where I am today without
Interested in learning more? Check out the Sports Performance Camp here
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 video we talk about how a nutrition coach can help you achieve food freedom.
What's food freedom?
Where you are in control of food, not the other way around.
When you have food freedom,
-You're no longer searching for the next fix of sugar.
-You no longer feel compelled to have unhealthy foods just because others are having them.
-You get to choose which foods are worth it to you and which foods are not.
How can nutrition coaching help you achieve food freedom? Through things like
-A special occasion calendar: this helps you figure out when it's appropriate to have chocolate chip cookies (for example). Grandma's homemade cookies at Thanksgiving are appropriate while scarfing down a bag of Chips-a-hoy on Tuesday evening because you're stressed from work is not.
-A special foods list-some foods are really worth having and others aren't. An artisanal pizza that you're enjoying while traveling to Italy is incredibly different from a personal pan pizza from Pizza Hut. If you're going to have off plan food it's important to make sure it's worth it and good quality.
-Food elimination and reintroduction : during our program we cut out commonly problematic foods like sugar, wine, dark chocolate, etc. However, we then reintroduce them after a period of time (typically 30 days) to see how you do them. This allows you to create your own food freedom around foods that are worth it and foods that aren't.
Interested in giving nutrition coaching a try? You can set up a free 30min meeting with CFSB Nutrition head coach Robby Gustin with the link below.
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.
**Pre-Orders are now available for our 10 Year Anniversary Swag
**Deadline is the May 22 by midnight!
**Limited Stock Available
**Spend $50 get 10% off with “ cfsb10 “
**Hats available in Trucker Curved bill, Dad hat, and Trucker Flat bill
**Women’s Tank and T-Shirt available