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.
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
-Butter or Ghee (clarified butter)
Healthy "Dry" Fats
-Nuts and Seeds
-Fish and Seafood
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.
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 painSo 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 individualKipping with no prerequisite strength to control upper body deceleration.Using adrenaline to get the work done in a workoutMax lifts with shitty mechanicsMechanical fatigue in aerobic environmentsHuge 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 termrather than Consistent progress over the course of years and yearsThe 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 itWhen 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 guidelinesYour behaviorsPhysical challenges that are just out of your reach - not 10 steps aheadResistance training and sustainable activitiesNOT Painful unsustainable workNow 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 haveBad lifestyle practicesPoor nutrition ChoicesUnfavorable body composition / health markersAdding stressful training on top of that, adds more stress onto an already stressed system.Okay, so you are competingAre 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 understandingThe sport are you competing in The demands of the sportWhat is required from you on all fronts, both in and out of the gymWhere 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, etcWhat it takes to bridge the gap between where you are, and where you want to beDepending 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?
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.
Click here to check out CrossFit South Bend's Winter Sports Performance CampI 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.
Click here to learn more about our Winter Sports Performance ClassDuring 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
In this video we talk with Tyler about his experience with our one-on-one coaching.
During our program Tyler was finishing up his MBA program at Grand Valley State, while working in the field of sustainability at Inovateus Solar. Needless, Tyler was and is a busy man.
Yet, he still found time to dedicate to improving his health because he fundamentally believes that when body, mind and spirit are all healthy and in line everything else in life falls into place.
During Tyler's program
-he had better energy
-he gained more control over his food choices
-he had fewer cravings
-he dedicated himself to truly improving his overall
We're super proud of you Tyler and all your accomplishments!
Click here to check out our Upcoming Sports Performance Camp DetailsI started going to CrossFit South Bend’s Sports performance program the summer going into eighth grade. I simply thought it would be a great way to stay in shape, build strength and speed as well as get to know a coach that I would play rugby under at the high school level. My first impressions shocked me because as an eighth grader I hadn’t lifted weights that often and wasn’t entirely confident in myself, however as the program carried on confidence came as well. My favorite part of the program wasn't working out but the bond that was formed by all the guys that worked out in the program. It introduced me to people and encouraged competition which makes things more fun. The program helped me become more aware of my actions and how to be more explosive and dynamic while running and kicking the ball. I was more conscious in how my body moved on the field, and how not to waste little bits of energy that make the difference late in games, which in turn made me a better player than I was. It turned me into a threat all round. I wasn’t just a threat because of my knowledge of a game. It made me become a threat with ball in hand. Thanks to the Sports performance program I am more confident in my lifting because it teaches proper technique as well as making me conscious on how my body should be feeling before during and after a workout. Since starting the program I can say that I have become a High School All American and traveled with several selected sides as well as being able to continue on in my rugby playing career at Saint Mary’s College of California, a top ranked division 1 school. Without the work and time I put into the program I don’t think I could have accomplished these things.
Click here to check out our upcoming Sports Performance Camp Details
Is "healthy fat" a contradiction?
Far from it. Fat is crucially important for so many different aspects of your health.
But from a macros perspective one of the most important things to consider when it comes to fat is that it should be your body's main fuel source for pretty much every daily activity under 70-80% exertion.
The most a human can store in glucose (carbs) is a few thousand calories, meanwhile the leanest human body on Earth has hundreds of thousands of calories in fat in storage.
The range of fat we can consume ranges from the super low 10-15%, for a super high carb low fat diet like a bodybuilder diet, all the way to the other end of the spectrum with 70-80% of cals coming from fat in a ketogenic diet. Both can work, it just depends what the goal is (weight loss, performance, health, etc.)
For most people just looking for general health and wellness somewhere between 40-60% of calories is a good place to start, which amounts to about 100-200g of fat a day for an average adult.
Remember that fat has roughly 9 calories per gram unlike protein and carbs which have only 4 calories per gram.
Assuming 3 or so meals a day this amounts to 1-4 tablespoons of fat per meal. Remember that there's roughly 14g of fat per tbsp, and that your fat will be coming from the protein you're consuming (e.g., ground beef) but also the oils you use to cook with (e.g., olive oil).