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How to Survive the Holidays

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The holidays can be rough. A lot of people let their healthy eating habits go out the window during the holidays.
 
But there's a way to survive the holidays when you realize one simple thing: eating whatever you want on the DAY OF Thanksgiving and the DAY OF Christmas, for example, never made anyone fat, sick or diabetic. Those single days are not the problem, assuming you're eating healthy the rest of the time.
 
The problem is really with two things.
1. That we make November 1st-December 31st into an unmitigated food orgy where if someone randomly brings cookies into work on a Wednesday we just say something like "Oh well, it's the holidays"
2. The rest of the year we're not eating that healthy to begin with.
 
So, what's the solution?
1.Enjoy yourself with family and friends on those SINGLE DAYS that are holidays
2. Make sure you're eating healthy the vast majority of the time in between the holidays. (Need help with that? Stay tuned for details about our 90 day nutrition challenge coming up in January)
 
You should be able to enjoy yourself for legitimate special occasions like the singles days of the holidays. But just because someone brings cookies into work between Thanksgiving and Christmas doesn't mean it's a special occasion.

2016 11 16

Can you out-excercise a bad diet?

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In this video we talk about getting all your health ducks in a row, and how certain aspects of health can be more important than others. -While fitness is important, you can't out-excercise a bad diet. -If you're not eating real whole food most of the time supplements are mostly just a waste of money. -You can eat the best diet in the world and workout a lot but if you only sleep 4-5 hrs a night that will mess everything else up. -Finally, chronic mental and emotional stress will derail everything else if you don't find healthy coping mechanisms for dealing with stress. So, in getting your health ducks in a row it's important to prioritize. We also talk about the H.I.D.D.E.N.® stressors that play a huge role in your overall health namely, Hormones, Immune Function, Detoxification, Digestion, Energy Systems, and Neurotransmitters. If those aren't in line nothing else will be.

2016 11 09

Tara’s Story-A Life-Altering Experience

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In this video, Tara shares her experience with our 90 day nutrition coaching program. Tara was initially skeptical about whether she could handle changing her nutrition from how she was eating to eating healthy the vast majority of the time. However, she went from a point where she thought this way of eating was not manageable to a point where it became a normal part of her life. As you'll see in the video she describes eating this way as a life-altering experience. What were some of the benefits of eating this way for Tara? -Better sleep -Better energy -Being more resilient against stress -Her husband lost 14lbs eating the same way she did -Her family all sat down to healthy dinners, and her kids got to try more healthy meals that they actually liked. Tara we are so proud of you and all your success! Congrats! If you're interested in doing the same program Tara did, we'll be announcing our 2017 Whole90 gym-wide nutrition challenge in just a few weeks. So stay tuned. Want to get started right now with nutrition coaching before the January rush? Contact robby@crossfitsouthbend.com for a free 30min nutrition consultation to discuss our one-on-one nutrition coaching programs.

2016 11 02

Amy’s Treat Corner: Halloween 2016

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In this video, which is our very first Halloween edition of Amy's Treat Corner, we decided to dress up as each other in honor of Halloween. Amy and I also show you how to make a delicious Maple Pecan Apple Crisp. Happy Halloween! Maple Pecan Apple Crisp Turn oven to 350 degrees For the Filling: Prepare a 9" pie plate or 9x9 square pan Add to the pan:
  1. Take three medium or two large Granny Smith apples wash, and cut in thin slices
  2. 1 1/2 teaspoons cinnamon sprinkle over the apples
  3. 1/4 teaspoon sea salt sprinkled on the apples
  4. 1/2 cup coconut cream pour over apples
  5. 1/4 cup Maple syrup for over the apples
** put the pan in the oven for 30 minutes or till the apples become soft. For the crumb topping: ** in a mixing bowl stir all these ingredients together
  1. 1 cup pecan pieces or Walnut
  2. 1/4 cup coconut flour
  3. 1/4 cup almond flour
  4. 4 tablespoons coconut oil make sure it is melted
  5. 2 tablespoons maple syrup
  6. 1 tablespoon coconut sugar
  7. 1 tsp vanilla or almond extract
  8. 1/4 teaspoon sea salt
take apples out of the oven press on the crumb mixture; cook another 15 minutes

2016 10 26

What does your perfect day look like?

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In this video we ask the question, "What does your perfect day look like?" Have you ever asked yourself that question before? If not, it might be worth a try. In this video we'll specifically be talking about your perfect day and goals as they relate to health and fitness. Does your perfect day involve great sleep, more energy, less weight, etc.? It's not the same for everyone, which is why it's really important to ask yourself the question. In order to make progress towards your health goals and your perfect health day your goals need to be SMART. Specific, Measurable, Achievable, Realistic, Timely. So, saying something like "I just want to lose weight" is not a SMART goal. Something like I want to lost 20lbs in the next two months is a SMART goal. In addition to asking yourself whether your goals are smart or not, you need to ask yourself what you're willing to give up (and not willing to give up) to achieve. There's a saying that "Everyone wants to go to heaven, but no one wants to die to get there." No where is that more true than with health and fitness goals. So when trying to figure out you're perfect day and goals for health ask yourself what you're willing to do to get there. So, what does your perfect day look like?

2016 10 19

Natural Ways to Manage High Cholesterol

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In this video we talk about natural ways to manage high cholesterol. We talk about
  • The standard of care for high cholesterol
  • What's wrong with the the standard of care
  • What really causes high cholesterol
  • How to lower high cholesterol naturally
If you take nothing else away from this video take the following idea away: High cholesterol is a symptom, not a disease. High cholesterol is the equivalent of a fire alarm going off in the presence of a fire. The problem is NOT the fire alarm (i.e., high cholesterol), the problem is the fire (i.e., what's causing high cholesterol in the first place). So, what is high cholesterol a symptom of? More often than not, high cholesterol is a symptom of chronic and systemic inflammation. If chronic and system inflammation are not managed then that will almost always negatively impact cholesterol levels.

2016 10 12

Courtney’s Story-You don’t realize how bad you feel until you start to feel good

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In this testimonial video Courtney talks about her experience with our 90 day nutrition coaching program. Courtney managed to  do great with the Whole90 while running her own business with her partner, searching for a new home with her husband, and working with an extremely small kitchen. In addition to her nutrition she focused on her stress, and that helped her see more success. Her training improved. Her mental clarity improved in the morning and while doing her work throughout the day. One of my favorite quotes from Courtney from the interview was "You don't realize how bad you feel until you start to feel good." That's really one of the most amazing realizations from doing a nutrition challenge. Congrats on all your success Courtney! We wish you all the best in the future. Are you looking to looking to lose weight, be healthy again, and kick ass at life? Schedule a free 30-min one-on-one nutrition consultation with CFSB Head Nutrition Coach Robby Gustin to see how our nutrition programs can help you achieve those goals. Click here to sign up: https://crossfitsouthbend.acuityscheduling.com/schedule.php?appointmentType=928667

2016 10 05

Weight Loss: Quick and Dirty or Slow and Steady?

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Weight Loss: Quick and Dirty or Slow and Steady?-CFSB Wellness Wednesday If you want to lose weight, which of the following two methods is the better method? Quick and dirty weight loss or slow and steady weight loss? In our culture today quick and dirty weight loss is revered above all else with diets, cleanse, and detox fads basically dominating the conversation on weight loss. However, in this video, we explain why, for multiple reasons, slow and steady weight loss is the better option. It allows you to keep the weight off long term, it's healthier, it allows you to still do well in the gym, you don't get the typical energy crashes you do with diets, and you're able to get optimal nutrition from your food. For these reasons and more slow and steady weight loss is the best way to go to from a health perspective.

2016 09 28

Amy’s Treat Corner-Birthday Edition-Sun Butter Cream Pie

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Amy's Treat Corner-Birthday Edition-SunButter Cream Pie In this special birthday edition of Amy's Treat Corner Amy shows us how to make sunbutter birthday cream pie. Amy and I made this delicious treat in honor of Brandon's birthday. In the video, we share a couple of our favorite stories with B from the past few years. Happy Birthday B!! Here's the full recipe adapted from Julie Bauer's Paleo Cookbook: For the crust: 1 C raw cashews 1/2 C raw almonds 1/4 C melted butter 1/4 C unsweetened cocoa powder 2/3 C coconut sugar 1/2 tsp vanilla In a blender pulse together the cashews and almonds.  Then add in the other ingredients and pulse to a meal. Take a pie or tart pan and grease with coconut oil.  Then spread the crust in the pan and up the sides.  Put in freezer while you make the filling. For the filling: 2/3 C sunbutter creamy or crunchy 1/4 C honey 2-14oz cans coconut cream/milk (put in the fridge overnight and allow the cream to rise to the top) scoop the cream off and reserve the liquid for shakes :) 1 tsp vanilla 1/8 tsp cinnamon Optional you can add 1/4 C peanut butter protein powder ****1 envelope of gelatin -add in 1/2tsp at a time Put all ingredients in pan on med heat and stir till blended.  Turn heat to low and add in the **gelatin.  Till it thickens. Pull out Crust and pour filling into pan and put in fridge for 3 hrs. Decorate how you'd like - make some whip cream and add to the pie with chocolate drizzle on top !

2016 09 21

What is leaky gut?

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What is leaky gut?-CFSB Wellness Wednesday Have you ever heard people use the term "leaky gut"? Were you confused about they were talking about? You're not alone. This video is meant to clear up that confusion and explain what leaky gut is. Leaky gut (or what's more properly known as intestinal permeability) is a subclinical condition in which the following two things happen: 1. Things that shouldn't be getting into your blood stream (fungi, bacteria, viruses, undigested food particles) are "leaking" into the bloodstream due to a compromised intestinal barrier. 2. You're not absorbing nutrients the way you should be because the lining of your small intestine is damaged. Put simply: With leaky gut too much bad stuff is getting into your bloodstream that shouldn't be there, and not enough good stuff (i.e., nutrients) is getting absorbed by your body. Leaky gut has been implicated in all sorts of chronic health conditions. Getting to the root cause of many of these chronic health conditions often involves the need to heal leaky gut.

2016 09 14

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