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Herculean Meals at CFSB!

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CrossFit South Bend will now be a distributor or Herculean Meals!

We have a lot of busy clients at CFSB, and having a convenient delicious meals on hand when our members are in a pinch can make the difference! For our first launch of Herculean meals we will be taking preorders at 20% off one time only! Click here to order THESE ARE FOR IN HOUSE PICKUP ONLY! Starting Today and ending by Midnight on Thursday the 15th You don’t have to be a member to order these, just click the button below and these meals are already discounted down for our Preorder! From then on we will be carrying Herculean meals on hand at the gym whenever you need them •Convenience - Frozen at the time of preparation, each meal is individually packaged and can be heated up in as little as 3 to 4 minutes. •Taste - Inspired from local and international cuisine, Herculean provides variety for any taste, all which have flavor that is cravable. •Curated - Herculean's slogan, meaning we worked out the science to offer the best macros for any diet plan. •Frozen - Herculean freezes the meals so they don’t add any preservatives and the food stays good for up to a year. Click here to order
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Mascarpone-A Delicious Whole Food Treat

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What is Mascarpone? It's technically a type of Italian Style Cream Cheese. It's a delicious summer treat that goes really well with fruit, chocolate, etc. What makes it different from other dairy products? -It's creamier and less tart/sour than yogurt with way fewer carbs and sugar -Unlike ice cream you can keep it in the fridge, and it has no added sugar or artificial ingredients -In my opinion, it's much more neutral (i.e., less tangy) than regular cream cheese -Unlike whipped cream, which takes time to be made if it's home made, or has sugar/artificial ingredients if store bought it has no added sugar or artificial ingredients. If you're into keto or tiramisu this is the dairy treat for you. It has minimal ingredients, and is perfectly fine if you tolerate dairy.

It’s not always about weight loss – Leigh’s Story

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When Leigh and I met for her first goal meeting she hopped on the InBody scanner and had a nearly perfect scan. So how can you improve if you don’t have weight to lose? Well, sometimes there’s more to body composition than weight. Leigh managed to increase her muscle mass by nearly 2lbs and increase her lose nearly 2% body fat all while staying at the same weight. Furthermore, she is much more focused on what she can do in the gym and her strength, rather than focusing on looks. The other day someone told her they thought she looked strong, and it made her really happy. “I really appreciate that you guys do these goal meetings and InBody scans because it allows us to objectively see our progress over time.” Congrats on all your progress Leigh! We’re super proud of you!  
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CFSB Nutrition-The Power Of Macros

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Just a reminder: This weekend we're having a Get Shredded, Get Strong Nutrition seminar where we'll be talking about calories and macros. Register with the link below. https://crossfitsouthbend.com/SQ-18771/nutrition-seminar/ In this video we talk about the power of macros. First of all, what's a macro? The term "macro" refers to a macronutrient, which is a nutrient we need in gram or larger amounts. What are the three main macros? Protein, Carbs, and Fat. As you can tell from the chart in the video, there are lots of different ways to split up 2600 calories (or any amount of calories) in terms of protein, carbs, and fat. All of these different ways have very different metabolic effects on thee body. While calories are useful in figuring out what needs to be consumed to shed fat, gain muscle, or perform athletically, they are not the only relevant consideration. Calories come from protein, carbs, and fat, and making sure you have the appropriate amount of each one for what your goals are is incredibly important.
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Best Carbs for Health

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What are the best carbs for health? In this video we answer that question. So what are the best carbs for health? Best (in descending order of importance) -Non-starchy vegetables (e.g., kale, broccoli, spinach) -Denser vegetables (e.g., beets, rutabagas, parsnips) -Starchy vegetables (e.g., white potatoes, sweet potatoes, butternut squash) -Fruits (e.g., apples, grapes, oranges) Okay (in descending order of importance) -Gluten free grains (e.g., rice, corn, (gf) oats) -Pseudograins (e.g. quinoa, amaranth, buckwheat) -Natural Sweeteners (e.g., honey, stevia, maple syrup) -Certain Drinks (e.g., shakes, smooties, wine) Avoid/Minimize -Processed Foods (e.g., pizza, fries, fast food) -Refined Sugar/Artificial Sweeteners (e.g., sugar, sucralose, aspartame) -Liquid Carbs (e.g., soda, beer, lemonade) -Gluten containing grains (e.g., wheat, barley, rye) Just to be 100% clear, we are not taking about the best carbs for body composition and/or athletic performance. We're talking specifically about the best carbs for overall health, which can contribute to body composition and athletic performance, but they wouldn't necessarily be the same thing. For example, white bread or gatorade, from a health perspective, are pretty far down the totem pole. However, white bread and gatorade may be useful for body composition and athletic performance where health is less of a concern.

Get Shredded, Get Strong Nutrition Seminar

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We're excited to be able to offer the Get Shredded, Get Strong Nutrition Seminar to CFSB Members and anyone interested in the Michiana area. Click here to register!  In this seminar we’ll teach you how to get shredded and stronger with proper nutrition. Before the seminar starts you’ll get a FREE InBody scan ($35 value) to accurately determine your current weight, muscle mass, and body fat. This will give us a good starting point to gauge your progress. We’ll teach you how to accurately determine your calories for your particular goals based on your InBody scan. Want to shed fat? You’re going to need to eat fewer calories. Want to crush your workout? You’re going to need to make sure you’re eating enough calories. Want to get strong and swole? You’re going to need to eat more calories than what you need. But fat loss, muscle gain, and performance aren’t just based on calories. Macros matter too. What are macros? They’re how your calories are split up into protein carbs and fat. Maybe you’re eating the right number of calories but your progress is stalled because you’re not eating enough protein or carbs. We’ll show you to bust through those plateaus with macros, and we’ll show you how to determine the unique macros you need based on your goals and your InBody scan. Lastly, we’ll show you how to put this all into actual real life practice. We’ll teach you the basics of using MyFitnessPal the most popular free calorie and macro counting app out there. We’ll also teach you the basics of weighing and measuring your food at home so you can put what you learned about calories and macros in the seminar into practice that same day! Event Details: Saturday July 27th 2019 FREE InBody scan (pre-seminar) 12-1pm Actual Seminar (3hrs) 1-4pm Cost $25 for Non CFSB Members Free For CFSB Members Location: CrossFit South Bend In this seminar you’ll learn how to -Increase Muscle Mass -Lose Body Fat -Maximize Athletic Performance -Determine your unique individual calorie needs -Determine your unique individual protein, carb, and fat needs -Use MyFitnessPal to track your food -Weigh and measure your food
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Get Shredded Get Strong Nutrition Seminar

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Click here to register!  In this seminar we’ll teach you how to get shredded and stronger with proper nutrition. Before the seminar starts you’ll get a FREE InBody scan ($35 value) to accurately determine your current weight, muscle mass, and body fat. This will give us a good starting point to gauge your progress. We’ll teach you how to accurately determine your calories for your particular goals based on your InBody scan. Want to shed fat? You’re going to need to eat fewer calories. Want to crush your workout? You’re going to need to make sure you’re eating enough calories. Want to get strong and swole? You’re going to need to eat more calories than what you need. But fat loss, muscle gain, and performance aren’t just based on calories. Macros matter too. What are macros? They’re how your calories are split up into protein carbs and fat. Maybe you’re eating the right number of calories but your progress is stalled because you’re not eating enough protein or carbs. We’ll show you to bust through those plateaus with macros, and we’ll show you how to determine the unique macros you need based on your goals and your InBody scan. Lastly, we’ll show you how to put this all into actual real life practice. We’ll teach you the basics of using MyFitnessPal the most popular free calorie and macro counting app out there. We’ll also teach you the basics of weighing and measuring your food at home so you can put what you learned about calories and macros in the seminar into practice that same day! Event Details: Saturday July 27th 2019 FREE InBody scan (pre-seminar) 12-1pm Actual Seminar (3hrs) 1-4pm Cost $25 for Non CFSB Members Free For CFSB Members Location: CrossFit South Bend In this seminar you’ll learn how to -Increase Muscle Mass -Lose Body Fat -Maximize Athletic Performance -Determine your unique individual calorie needs -Determine your unique individual protein, carb, and fat needs -Use MyFitnessPal to track your food -Weigh and measure your food
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Sabrina’s Story-100lbs lost in a year

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"There's literally a taco bell in the building across from my office. I have not been there in months"-Sabrina In this video we sit down with Sabrina to discuss her journey with the nutrition coaching program. In the space of a year she: -Lost about 100lbs -Lost over 15% body fat -Kept her muscle constant throughout the process -gained better energy throughout the day -got toes to bar and a strict pull-up on the CrossFit side of things Sabrina's story is interesting for a number of reasons. At the time of the filming of this video she was finishing up her PhD in physics at Notre Dame. She also managed to lose over 50% of that 100lbs weight loss on completely on her own before we started nutrition coaching. When she decided to the CFSB Nutrition coaching program she was just looking to break through a plateau and to learn these healthy habits to be able to do them for the rest of her life. We were able to make some changes to her, already good, diet that yielded an additional 20lbs of weight loss. Sabrina's a really good example of how someone can still benefit from one-on-one nutrition coaching even if they've already lost a significant amount of weight on their own. Sabrina put in the hard work, and she deserves all the benefits of that work. We're super proud of your Sabrina! Keep up the great work!
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Losing Body Fat and Gaining Muscle with Nutrition Coaching

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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.
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CFSB Nutrition-Muscle Gain Program

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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