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Welcome back to CBG Radio! This episode will be geared more towards our female followers; as today we'll be talking about nutrition as it pertains to the menstrual cycle. It's no surprise that this process has a significant impact on the body, and that means your nutritional needs will change as well. Join Coach Justin as he breaks down each phase of the menstrual cycle, its impact on the body, and how YOU can make sure you're getting the proper nutrition to crush your WODs throughout!
00:00 - Intro
01:10 - The Menstrual Phase
02:49 - The Follicular Phase
04:24 - Ovulation
05:33 - The Luteal Phase
08:13 - Everyone's Body is Different
09:18 - Outro
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The CBG Radio Team
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Time Stamps:
0:00 - Introduction
0:41 - creatine
1:12 - Branch chain amino acids
1:53 - Caffeine
2:25 - Electrolytes
2:57 - Collagen
3:45 - Whey protein
4:36 - Vitamin D
5:09 - Gatorade
5:58 - Tart cherry juice
7:09 - Extreme endurance
8:21 - Beta alanine
8:50 - Casein protein
Welcome back to CBG Radio! Today, we're diving into an important topic for all you fitness enthusiasts out there. While it’s never our intention to dismiss any individual or approach, Coach Justin and the CBG team are dedicated to providing you with the most accurate information on supplements for optimizing performance. In this episode, Justin will be breaking down the best to worst supplements tailored for those of you hitting intense WODs 4-5 times a week. Whether you’re looking to boost energy, enhance recovery, or build muscle, we’ll cover what you need to know to make informed choices.
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The CBG Radio Team
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Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
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Welcome back to CBG Radio, today we're gonna be tackling a rather controversial subject. Now, while it's never our intention to attack another individual or methodology - Coach Justin and the CBG team are committed to providing the most accurate information on nutrition for athletes, and that sometimes includes breaking down the issues with another popular program. Today, Justin will be going over Greg Glassman's MetFix and why it may not be an ideal nutrition program to follow.
00:00 - Intro
00:34 - Introduction to MetFix & Greg Glassman
02:53 - Greg's Opinions on Nutrition
04:01 - Correlation Vs. Causation for Foods
05:54 - Carbohydrates & Glucose
08:30 - Calories & Fat Gain
10:53 - Sugar Does Not Cause Fat Gain, Calories DO
14:57 - The Danger of Spreading Misinformation
16:47 - Outro
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The CBG Radio Team
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Adding extra WODs or runs won’t get you the results you’re after. Today, Coach Justin breaks down why more exercise isn’t the answer and what will really help—like focusing on nutrition, building muscle, and boosting your metabolism. Learn how your body burns calories and how simple changes can make all the difference.
00:00-00:48 E.A.T of Workout
00:48-01:44 Thermic Effect of food for body you want
01:44-02:40 NEAT of the Body You Want
02:40-03:46 BMR of Calories Burning for the Body You Want
03:46 -04:48 Building more muscles for the Body You Want
04:48-06:28 Outro
The CBG Radio Team
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"Cheat meals" (or 'recovery meals' as they're known at CBG), are usually seen as exactly that - a 'cheat', or something that you really 'shouldn't' doing. But actually, incorporating a recovery meal into your nutrition plan can actually make a huge difference in your consistency. Today Coach Justin is gonna go over what a recovery meal is, how to incorporate it, and why it could be the boost you need to crush your WODs.
00:00 - Intro
00:53 - "Recovery Meals" NOT "Cheat Meals"
01:13 - Mental Break
01:40 - Craving Control
02:26 - Increased Social Flexibility
02:43 - Boost to Metabolism/Metabolic Flexibility
03:39 - Why You May NOT Want a Recovery Meal
04:02 - Slippery Slope & Feeling Guilty/Shameful
05:19 - Hindering Consistency & Fake Reward System
06:18 - Digestive Discomfort
06:40 - How CrossFitters are Incorporating Recovery Meals
07:05 - One Recovery Meal per Week & Plan Ahead
08:15 - How to Eat for the Rest of the Day
09:08 - Eating Recovery Meals on Training Days & Not Overeating
11:05 - The Next Meal HAS to Be a Good Meal
11:27 - Outro
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The CBG Radio Team
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CBG Radio is officially back! Now that the CrossFit Games have wrapped up, the CBG team would like to congratulate the champion James Sprague and all of the incredibly talented athletes that competed this year! If you've been following our content for a while now, you might already know that many of these athletes - including James - were able to accomplis these feats WITHOUT tracking macros. If you want to know how someone can become a CrossFit champion without dealing with the frustrating process of Macro tracking, tune in to this episode and let Coach Justin give you the breakdown.
00:00 - Intro
01:44 - Congratulating James
02:14 - Delete My Fitness Pal
02:44 - Creating a Nutrition Blueprint
04:01 - Consistent Nutrition Focus
05:56 - Developing a System for Accountability
07:57 - Developing the In-Competition Routine
09:25 - Nutrition & Portions for Athletes
13:12 - Recap & Outro
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The CBG Radio Team
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Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
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Have you ever been partway through your workout routine, and suddenly ran out of energy sooner than usual? Maybe you've noticed inconsistent energy levels throughout the day, or that you tend to load up on nutrients at one point while fasting for the rest. The issue is your nutrient timing: Ensuring that you're giving your body the proper amount of nutrients CONSISTENTLY throughout the day so you can improve your energy levels and CRUSH your WODs. Today, Coach Justin will be going over how important nutrient timing is for your workout, as well as the importance proper eating habits have on your overall health.
00:00 - Intro
00:30 - Main Benefits of Nutrient Timing
01:28 - Downsides of Intermittent Fasting
02:00 - Incorporating Nutrient Timing
02:44 - Protein (The Most Important Macro)
03:36 - Protein Is Most Important Post-Workout
05:04 - Carbohydrates (!Energy!)
06:34 - Pre-Workout Carbs
07:16 - Incorporating Carbs During Your Workout
08:25 - Post-Workout Carbs (and Protein)
09:50 - Incorporating Fats in Moderation
11:24 - Outro
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The CBG Radio Team
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Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
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Branch Chain Amino Acids (Also known as BCA) is yet another supplement that promises to provide more benefits than it actually does. In this episode of CBG radio, coach Justin will be going over why BCA is practically useless for those doing 4-5 WODs per week, and how you can get the same benefits it promises through other means.
00:00 - Intro
00:30 - What are Branch Chain Amino Acids?
02:22 - Getting a Car to Work With Only 3 Parts
03:29 - Why BCA is Useless and What You Can Do Instead
04:04 - Protein Sources
05:17 - How Marketing Lies to You About BCA
05:54 - BCA Is Way Too Expensive
06:42 - The Science Behind it Is Misleading
07:52 - Outro
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The CBG Radio Team
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For many years, the "Paleo Diet" has been one of the most popular fad-diets for people looking to eat healthier and lose weight quicker. However, restrictive diets like this have been proven to not only be inefficient, but actively detrimental to athletes attempting to lose body fat AND gain muscle. Today Coach Justin will be going over why Paleo is an outdated system, and why there's no true alternative to a balanced nutritional diet.
00:00 - Intro
01:04 - Paleo is Trash
02:07 - Cutting Carbs is Limiting
03:24 - Eliminating Foods Enables Cravings
04:37 - Paleo Isn't Practical in Every-day Life
05:27 - Paleo Eliminates Dairy
07:02 - Paleo is Unsustainable & Hampers Workout Recovery
07:42 - Outro
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The CBG Radio Team
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Ozempic has gained a lot of attention recently for it's ability to assist with losing weight relatively quickly. Originally an injection used to treat blood sugar irregularities, people have taken to using it's appetite-suppressing side affects to see faster results at the gym. However, today Coach Justin is going to break down another fad diet and tell you why using Ozempic as a "miracle" weight-loss tool is NOT going to get you the results you want long-term.
00:00 - Intro
01:25 - How Does Ozempic Work?
03:08 - Frustrations Around the Struggle to Lose Weight
04:16 - Side Effects of Ozempic
05:45 - Why Ozempic Use Is Harmful For Long-Term Results
06:40 - Ozempic Use is a Fad Diet & the Importance of Building Habits
07:30 - Losing Muscle While Losing Body Fat
08:30 - Ozempic Can Actually Make it HARDER to Lose Body Fat
09:13 - Lowering Energy Levels Due to Lost Calories
09:52 - Lower Calories = Higher Risk of Injury
10:51 - Body Image Can Be Stressful, Ozempic Is Not the Answer
11:30 - Outro
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The CBG Radio Team
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When looking to reach body re-composition, or lose weight & gain muscle in general, it's often repeated that tracking your macros is the MOST important thing you could be doing - when in reality, oftentimes the opposite is true. In this episode of CBG radio, Coach Justin will explain why tracking macros is NOT sustainable; and might even end up doing more harm than good in the long run.
00:00 - Intro
00:33 - Intro to Tracking Macros
01:04 - Tracking Macros Can Cause Mental Stress/Obsession
02:58 - How it Can Develop an "All-or-Nothing" Mindset
04:38 - Tracking Macros is a Daily Commitment
06:05 - Focusing on Quantity Vs. Quality of Food
08:00 - Tracking Macros Doesn't Help Build Habits
09:26 - Getting Burnt Out From Repetition
10:47 - Overlooking Your Body's Needs
12:05 - Causing Cultural/Social Disruptions
13:21 - Outro
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The CBG Radio Team
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Body re-composition, for a very long time, was thought to be impossible for people who weren't genetically "gifted". People also thought that tracking macros was sustainable for a long time, but if you've been following CBG for a while now you know that you can CRUSH WOD's without tracking macros. The fact is body re-comp is not only possible, but highly beneficial to people who want to LOOK like they CrossFit as much as they do. On today's episode of CBG radio, Coach Justin will be going over what body re-comp looks like, how anyone can achieve it, and why it's one of the most important tools to add to your routine.
00:00 - Intro
00:34 - What is Body Re-Composition?
02:07 - Body Re-Comp Should be Your Goal
02:44 - Strength Training
04:04 - Progressive Overload
06:37 - Don't Fall Into a Calorie Deficit
07:13 - How to Get the Right Amount of Calories
08:12 - Determining the Right Macro Nutrients
10:23 - Getting Enough Sleep
12:23 - Consistency
13:35 - Why Body Re-Comp is the Perfect Goal
15:01 - Advantages of Losing Body Fat & Gaining Muscle
15:57 - Outro
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The CBG Radio Team
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Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
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Welcome back to CBG radio, in this episode Coach Justin goes over his experience assisting Danielle Brandon with her nutrition strategies leading up to (and during) semi-finals. If you've ever wondered how competitive CrossFit Athletes prepare for their big events and you want to know how to start incorporating those strategies into your own routine; tune in to today's episode and find out!
00:00 - Intro
00:54 - Planning Ahead
01:49 - Knowing What's Available & Making Use of Meal Prep Companies
02:43 - Carb & Hydration Loading
03:47 - Stocking Up on Fuel (Snacks)
05:47 - Digestion for Competitors
07:00 - Nutrition Breakdown & Staple Foods
09:57 - Not Eating Enough as an Athlete
11:09 - Having a Good Support Network & Pressure for Competitors
14:45 - Outro
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The CBG Radio Team
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When you think of somebody as being "in shape" or have a "healthy" body type, chances are your picturing the classic lean-toned body with slim but muscular arms & legs and a flat stomach. However this isn't the only way somebody with a healthy body fat percentage can look, oftentimes it manifests as the body composition commonly known as "skinny-fat". While this body composition is healthy in terms of BMI, and can signal progress for overweight individuals who are getting active in fitness, it's usually not what people who are doing 4-5 WODs per week want for themselves. In this episode Coach Justin will go over the science of why some people have this body type, as well as some strategies to make "skinny-fat" people LOOK more like they work out.
00:00 - Intro
00:33 - What is Skinny-Fat?
02:05 - BMI As a Body Composition Metric
02:57 - Lean Body Mass
03:27 - Body Fat Percentage
03:51 - Spot Reducing Body Fat & Spot Enhancing Muscle Mass
05:10 - Why Some People Look Skinny-Fat
06:10 - Having Too Much Body Fat Vs. Having Too Little Muscle
07:55 - Focusing on Strength Training
09:35 - Enhancing Nutrition in Your Diet for Muscle Repair
11:36 - Why Protein is the Most Important Macro
13:00 - Outro
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The CBG Radio Team
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Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe
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In the next 3-4 months there are several CrossFit competitions - ones that YOU want to place first in. Problem is everybody else who showed up wants the same thing, but luckily there are specific strategies you can be using to give you the edge over the other competitors. In today's episode of CBG Radio, Coach Justin will be going over some of the ways you can help to secure that top placement in your next CrossFit Competition!
00:00 - Intro
01:21 - CBG CrossFit Competition Nutrition Guide
01:50 - Do NOT Start Taking New Supplements Before Your Competition
02:27 - Don't Drastically Change Your Eating Habits
03:09 - Importance of a Balanced Diet
03:40 - Stay at or Above Calorie Maintenance
04:19 - Carb Loading
07:27 - Hydration
09:24 - What to Do on Competition Day
14:27 - Post Competition
16:51 - Outro
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The CBG Radio Team
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If your active in any area of fitness, you've probably heard countless things about one specific supplement: Creatine. Chances are you either know somebody who swears by it and claims it's a major boost, or someone who can name 100 reasons why you should never touch it. But what is Creatine? What benefit to my workouts can it provide? How can I tell fact from myth? Is it gonna help me crush my WODs?? In today's episode, Coach Justin is going to go over the Creatine MYTHS that are disproved by actual SCIENCE, and go over just how useful Creatine is to help you build muscle.
00:00 - Intro
00:36 - The Most Controversial Supplement
01:44 - FACT: Creatine is a Naturally Occurring Compound
03:46 - FACT: Creatine Improves Strength & Muscle Recovery
04:47 - FACT: Creatine Increases Hydration (And It's Cheap)
05:33 - FACT: Creatine is Distinctly Helpful for CrossFitters
06:08 - MYTH: You NEED A Loading Phase When Taking Creatine
07:02 - MYTH: You Should Take Anything Other Than Creatine Monohydrate
07:24 - MYTH: You Need to Lower Your Carb Intake
07:50 - MYTH: Creatine is a Steroid & Causes Kidney Damage
09:06 - MYTH: Creatine Causes De-Hydration
09:29 - MYTH: Creatine is Only for Bodybuilders & MEN
10:42 - MYTH: Creatine Causes Weight Gain
11:19 - MYTH: Creatine isn't good for Endurance Athletes
11:57 - MYTH: You Need to Cycle Creatine
12:24 - MYTH: Creatine Makes You Bald
13:26 - How to Take Creatine Effectively
14:59 - Outro
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The CBG Radio Team
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Welcome back to CBG Radio, where this week we're breaking down the BEST ways to make your booty bigger in as little as 60 DAYS! If you want your CrossFit workout to have you LOOK as good as you FEEL, then tune in to this episode & let Coach Justin teach you how to get the booty you're looking for!
00:00: Intro
00:39: Starting With Nutrition
00:55: Progressive Overload
04:14: EAT! EAT! EAT!
04:51: Entering a Calorie Surplus
05:37: Protein (& The CBG Formula)
06:52: Exercise Choice
07:45: The Horizontal Plane
08:52: Recap & Outro
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Today on CBG radio, we'll be taking a closer look at 4 diets that just aren't cut out for CrossFit. While strategies like Intermittent Fasting, Paleo or Keto diets may be helpful for losing weight - that doesn't necessarily help you crush your WODs, and coach Justin is here to tell you exactly why.
00:00: Intro
01:23: Discovery of (Intermittent) Fasting
03:07: Downsides of Losing Weight (Including Muscle)
05:34: Discovery of The Ketogenic Diet
06:13: Why Lower Carb Intake is NOT Good for CrossFit
08:48: Discovery of The Paleolithic Diet
10:48: Paleo is NOT Sustainable (Especially for CrossFitters)
12:19: Discovery of The "If it Fits Your Macros" Diet
14:03: Why Tracking Macros is Not Practical (Or Enjoyable)
15:39: Developing Blueprints With CBG
16:53: Outro
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There are hundreds, if not thousands, of myths surrounding all areas of physical fitness - whether it's fad diets, snake oil supplements, or bogus "tricks" to losing weight fast. CrossFit is no different, so today on CBG radio we'll be looking at some of the most common myths that get passed around the CrossFit gym - and why they don't hold up to cold, hard, SCIENCE.
00:00 - Intro
00:45 - Myth #1: Creatine is BAD For You
02:01 - Benefits of Taking Creatine
04:19 - Myth #2: Carbs Are the MOST Important Maconutrient
05:45 - Importance of Protein and Where to Get it.
06:42 - Myth #3: More Cardio = WAY More Fat Loss
07:23 - Why Nutrition Matters More Than Cardio
08:24 - Adding Strength Training
09:24 - Myth #4: Element Tea Provides SUPERIOR Hydration
09:51 - How Supplements Work/Benefit the Body.
11:10 - Element Tea is Basically Just Salt
13:13 - Myth #5: Ice Baths Help you Burn More Calories
14:43 - Benefits of Cold Water Immersion Therapy
16:08 - There Are no (Healthy) Shortcuts to a Better Body
16:30 - Outro
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Summer is around the corner, which means it's more important than ever to LOOK like you've been crushing WODs! When it comes to getting the visible gains you're looking for, grinding 24/7 at the gym isn't gonna cut it - you need to fix what's on your plate too. In this episode, we'll be going over 9 nutrition tips that will not only give you better workouts, results, & overall wellness, but help you get that beach body you've been waiting for!!
00:00 - Intro
00:20 - Danielle Brandon Documentary
01:12 - 9 Nutrition Lessons intro
01:50 - Bringing Fitness & Nutrition Together
03:22 - Tip #1 - Protein Is The GOAT
05:30 - Tip #2 - Taking Creatine
06:54 - Tip #3 - You DON'T Need to Track Macros
08:37 - Tip #4 - Don't Add WODs to Lose Weight, Improve Nutrition Instead!!
10:00 - Tip #5 - Accountability is Your Friend! (If It's Not, Get New Friends)
12:12 - Tip #6 - Cut FAT Before You Cut Carbs
13:17 - Tip #7 - Hydration/Energy Drinks Are a SCAM
14:38 - Tip #8 - Don't Fall For Fad Diets (Paleo, Intermittent Fasting, Keto, etc.)
16:35 - Tip #9 - Focus on Your Performance, Not the Scale
18:49 - Outro
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