CrossFit South Bend

What is the Paleo Diet?-CFSB Wellness Wednesday In this week’s Wellness Wednesday video we answer the following two questions: 1. What is the Paleo Diet? 2. Is it worth trying? The short answers to those questions are: 1.The Paleo Diet is a nutrient-dense, real whole food diet that focuses on quality protein, vegetables, and healthy fats. 2. The Paleo Diet is absolutely worth giving a try. There are a number of amazing health benefits and very few drawbacks. Running short on time? Check out the 90-second preview here: https://www.youtube.com/watch?v=N27O1GzUV88 Want to give the Paleo diet a try? Click here to schedule a FREE 30min One-on-One Nutrition meeting with CFSB Head Nutrition Coach Robby Gustin https://crossfitsouthbend.acuityscheduling.com/schedule.php?appointmentType=928667

I can't eat healthy because of my spouse. I can't eat healthy because of my kids. I can't eat healthy because of how much I work, my job, etc. How many times have we used these excuses to avoid changing our health for the better? I know I've done it. Jeremy owns two local businesses, has a lovely wife, Heather, and he has two kids. Jeremy's clearly a busy man. He could have used any one of those facts as an excuse to avoid healthy eating and changing his life for the better. But he didn't. He accepted the challenge of changing his health and life with healthy eating. When Jeremy initially came to see me he was looking to lose weight and get healthy again. After seeing  his first food journal I could clearly see that the main issue was that he was eating processed foods/restaurant foods 80-90% of the time and home cooked meals about 10-20% of the time. I told him that to achieve his goals, he would need to start eating home cooked meals 80-90% of time and having processed/restaurant food 10-20% of the time. He could have easily said: "I run two businesses, there's no way I can do that!" "My wife doesn't currently eat that way, how am I going to?" "I have two kids, they won't eat this way." But he didn't complain, he didn't object, he just gave it a try, and he did an amazing job! He lost 20lbs over the course of 3 months, a healthy, sustainable amount of weight to lose that he won't immediately gain back because he wasn't on a crash diet. He lost 3.75 inches off his waist and 1.75 inches off his hips. Not only that, Jeremy's wife Heather decided to give this way of eating a try as well and she lost 11lbs, 7 inches off her hips 3 inches off her waist! They made it work with two kids and numerous responsibilities and so can you. This is normally the time of year when the motivation for that New Year's Resolution starts to wear off. Don't let it. Don't make excuses for letting your goals get away from you. Make a better decision. Be part of a program that can actually help you achieve your New Year's resolution this year. We can guide you, support you, and hold you accountable on your path to achieving your goals. There are only 2 more days to sign up for our Whole90 nutrition challenge, which starts on January 15th. The gym-wide Whole90 nutrition challenge is something we only do once a year, and it's 60% our normal one-on-one nutrition coaching prices. These discounts will not happen again in 2016. Click here to reserve your spot: https://crossfit-south-bend.myshopify.com/collections/nutrition-coaching/products/2016-whole90-reserve-my-spot-deposit Click here for all the details: http://crossfitsouthbend.com/2016-whole90-gym-nutrition-challenge/

"Eat less, workout more." We hear it all the time. It's the simple key to weight loss and health. Or is it? Angie had been told multiple times by her doctor and others to eat less and workout more, and she ended up GAINING 12lbs over the course of a year weight with that approach. When she came to see us we suggested she eat MORE real whole food not less. Over the course of three months of eating more food, but quality real whole food, she lost 13lbs, 2.5 inches off her waist, and 2.25 inches off her hips. Even more importantly, her hair and nails started growing again, her cravings for bad food are gone, and her digestion is a lot better. There are so many people out there who are told "just eat less, and workout more". But that's not always the right answer, and the truth is a lot more nuanced than that. We actually find that most people achieve their health and weight loss goals faster by eating MORE real whole food, and exercising LESS but more intelligently with high intensity interval training and strength work. Want to experience your own transformation by eating real whole food? There are only 10 days left to sign up for our Whole90 nutrition challenge, the very same program that Angie used to achieve all her success. You can reserve your spot in the Whole90 Nutrition Challenge here: https://crossfit-south-bend.myshopify.com/collections/nutrition-coaching/products/2016-whole90-reserve-my-spot-deposit You can get all the details here: http://crossfitsouthbend.com/2016-whole90-gym-nutrition-challenge/ Our  2016Whole90 Nutrition Challenge is 60% off our normal one-on-one nutrition coaching prices, and it won't happen again until next year. Come join us for what is sure to be our biggest and best Whole90 ever.

How do you break the yearly cycle of yo-yo dieting? How do you make it so that on Dec. 31st 2016 you're still on track with your new year's resolution from Jan. 1 2016? In this week's edition of Wellness Wednesday we talk about how to successfully stick to your New Year's Resolution. Here are the keys to success:

1. Come up with a series of small wins over time that you know you can achieve to build up a long-term habit.
2. Realize that real change doesn't come in a short period of time. Give yourself 2-3 months to really establish a habit.
3. Find someone who can hold you accountable to your own goals whether it's a friend, family member, or coach.
4. The same person who's holding you accountable also needs to be a source or support and encouragement. They can't just be a drill sergeant who yells at you and berates you when you don't stick to the plan.

Do you have a health, fitness, or weight loss goal you're looking to accomplish in the new year? Check out our 90-day nutrition challenge here, which incorporates all the tips above to help you succeed at achieving your goal. http://crossfitsouthbend.com/2016-whole90-gym-nutrition-challenge/

In this month's edition of Amy's Treat Corner Amy whips up some delicious Christmas truffles that you can easily make and bring with you to Christmas gatherings. These truffles require no cooking and take less than 30mins to make. We've included the recipes below. Short on time? Watch the 90-second preview video here: https://www.youtube.com/watch?v=T8xjbkGsijg Walnut Honey Fig Truffles: - 20 Figs Approximately - 1/2 C Walnuts chopped - 3 Tbsp Cocoa - 1 Tbsp Honey - 1 cap full Vanilla Extract Put all ingredients in blender and mix tell mixture comes together in ball form. Makes approx. 12-15 - roll in crushed walnuts if desired. Pecan Coffee Date Truffles: -  20 Pitted Dates Approximately - 1/2 C Pecans chopped - 1/2 C Strong coffee or Espresso (soak dates in for 10mins to 1 day ahead) - 3 Tbsp Cocoa - 1 Tsp Cinnamon Put all ingredients in blender and mix tell mixture comes together in ball form. Makes approx. 12-15 - roll in cocoa powder and top with chocolate covered espresso beans. Almond Coconut Date Truffles: - 25 Pitted Dates Approximately - 1/2 C Almonds slivered - 1/2 Unsweetened Coconut - 1 pinch Sea Salt - 1 cap full Almond Extract Put all ingredients in blender and mix tell mixture comes together in ball form. Makes approx. 15 - roll in finely shredded coconut if desired.

Are weight loss and health the same thing?-CFSB Wellness Wednesday The number #1 health and fitness goal most people have, especially around this time of year, is weight loss. But what if instead of focusing on weight loss as the primary goal we focused on health first? In this week's video we explain why focusing on health first leads to so many more long-term sustainable results than focusing on weight loss as the primary goal. Short on time? Check out the 90 second preview here: https://www.youtube.com/watch?v=aU36502El00  

In this week's Wellness Wednesday video we give you all the details for the 2016 CFSB Whole90 Nutrition challenge. How will the Whole90 help you achieve your goals in 2016? -It wil help you lose weight without calorie counting, carb counting, or point counting -It will help you focus on health first, which leads to long-term sustainable weight loss -It will teach you how to have a healthy relationship with food for the rest of your life Click the link below to reserve your spot for the 2016 Whole90: https://crossfit-south-bend.myshopify.com/collections/nutrition-coaching/products/2016-whole90-reserve-my-spot-deposit Enter discount code "earlybird" at checkout until 12/15/16 to get $10 off for each month of the Whole90.

In this week's Wellness Wednesday video we answer the following two questions:

1. What is the Paleo Diet?
2. Is it worth trying?

The short answers to those questions are:

1. The Paleo Diet is a nutrient-dense, real whole food diet that focuses on quality protein, vegetables, and healthy fats.
2. The Paleo Diet is absolutely worth giving a try. There are a number of benefits and very few drawbacks.

Interested in all the details? Check out the full video above. Running short on time? Check out the 90-second preview here: https://www.youtube.com/watch?v=N27O1GzUV88