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 …

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 routin…

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-fa…

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 …

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 tel…

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: …

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) Fa…

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 c…

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…

Welcome back to CBG radio, today we're going over some of the ways CrossFit provides a different training style than bodybuilding - and can often be MORE beneficial overall. Are you interested in CrossFit but unsure if it can provide similar gains? Looking to see which workout style fits your goals? Existing CrossFit athlete looking for validation?…

Welcome back to CBG Radio! In Today's episode, we go over how our coaches get athletes to quit tracking macros. Tracking macros for every single meal is a HUGE gate for many would-be CrossFitters; It's annoying, it takes the joy out of food & eating, and it feels awful. We're gonna show you how our coaching model trains you to quit thinking about n…

Struggling to lose body fat and lean out WITHOUT losing the strength you've worked for? In this episode of CBG Radio, we're giving you tips on how to tone your body while still maintaining that muscle! 00:00 - Intro 00:53 - CrossFit Open 24.1 Overview 03:05 - Losing Body Fat Without getting Weak Introduction 03:45 - Tip # 1: Don't Lose Body Fat Too…

The Crossfit Open is just around the corner and here is how you can prepare yourself for this years Open! 0:39 - Brief word from our Sponsor “Benchmark Coffee” use code “CBG” for 10% of your order! 1:29 “Do Not Dos” 1:41 No New Supplements 2:27 No New Diets 2:44 No Sudden Food Introductions 3:30 No Calorie Deficits! 4:00 Understand your Protein and…

CBG Family welcome back to another episode of CBG radio, today we will be discussing WHY CROSSFIT IS SUPERIOR TO BODYBUILDING. THE PROS, THE CONS, AND WHY WE HERE AT CBG BELIEVE THAT CROSSFIT IS THE PREFERRED FORM OF FITNESS TO BODY BUILDING. 0:00 Intro 0:50 Why bodybuilders pick on crossfit athletes 1:18 Reason #1: Crossfit is Functional 2:27 Reas…

How do you find Balance as a Crossfit Athlete? How does one go from Skinny to a Crossfit Athlete? What separates a regular Crossfitter from a Games Athlete? Tune into episode 115 with James Sprague, a CBG Veteran as we discuss all of these topics and more! 1:18 How do you find balance in life (as an athlete) 1:47 Keys to Success 2:29 A helpful ment…

If you are struggling to see results at your box, maybe you should dive deeper into your current supplements! In today's episode we do exactly that. We discuss the 5 supplements that YOU need to be taking with a bonus 6th Supplement. In the later half of the Episode we answer YOUR nutrition questions so stick around! 0:13 Introduction (Today's topi…

Horrible Nutrition Mistakes If You’re Doing 4-5 WODs Per Week In this episode, I sit down and talk about 5 horrible nutrition mistakes you can make. I also answer questions you have asked. Episode Summary 1:56 Introduction 2:20 Mistake 1: Intermittent Fasting 5:20 Mistake 2: Not Taking Creatine 6:14 Mistake 3: Not Drinking/Eating Intra Workout Carb…

10 Things You Need to Know About Your WOD Nutrition In this episode, I sit down and talk about 10 things you should know about your WOD nutrition. I also talk about why these things are important. Episode Summary 0:56 Introduction 1:43 Number 1: Protein 3:33 Number 2: Creatine 5:30 Number 3: Don’t Track Macros 6:48 Number 4: Focus On Nutrition 8:40…

WODs and The Weekend In this episode, I sit down and talk about how to avoid and fix weekend failings. I talk about how to get ahead of the weekend failings. Episode Summary 0:56 Introduction 1:39 How to Handle Social Settings 4:00 Relaxing and Unwinding Tips 8:07 Habit Bundling 9:11 Emotional Triggers 11:28 Cheat Weekend 14:06 Lack of accountabili…

Building Habits Without Tracking Macros In this episode, I sit down and talk about how to build habits to crush your WODs. I talk about how to get these habits without tracking your macros. Episode Summary 1:00 Introduction 3:08 Why are habits important? 6:11 Example of habit building 8:55 What habit building skills do we have in our life to fit ou…

Client and Coach Roles in Nutrition Coaching In this episode, I sit down and talk about the different roles in nutrition coaching. I discuss the different responsibilities of both client and coach in nutrition. Episode Summary 1:20 Introduction 2:35 Self accountability 5:50 Challenges of self accountability 8:11 How can your coach help? 12:55 Commu…

How to Eat Around Your Menstrual Cycle If You Do 4-5 WODs Per Week In this episode, I sit down and talk about nutrition during menstrual cycles. I discuss how you should eat during the different times of your cycle. Episode Summary 1:00 Introduction 2:30 Why you should eat based on your cycle 3:50 The follicular phase nutrition 7:11 The luteal phas…

Macros vs No Macros with Cheryl Nasso In this episode, I sit down with Cheryl Nasso. We discuss nutrition, crossfit, and our backgrounds. Episode Summary 0:47 Introductions 3:03 How did we get into Cross Fit? 4:36 What got us into nutrition coaching? 8:40 Thoughts on different diets for Cross Fit 11:36 Macros 24:47 Common things people are looking …

Stay on track with Your CrossFit Nutrition - CBG Coach Maddie Medina In this episode, I sit down with Maddie Medina. We discuss resilience and how to stay on track with your nutrition without sabotaging yourself. Episode Summary 1:00 Guest and Topic Introduction: Maddie Medina 3:30 Self Sabotage 8:50 “Forbidden” Foods 13:07 How to Avoid Disruptions…

Memefortime Nutrition, ChatGPT & More! In this episode, I sit down with Memefortime. We discuss nutrition, memes, and have fun with ChatGPT. Episode Summary 1:01 Topic Introduction: Guest host Memefortime 2:25 ChatGPT fun 4:16 What it’s like to make content 10:00 Why invest in a coach? 13:45 Nutrition plan from ChatGPT 15:50 How did your memes star…

Want Fat Loss? Eat For Performance In this episode, I discuss fat loss. I discuss why eating for performance will lead to fat loss. Episode Summary 1:15 Topic Introduction: Eating for performance… for weight loss. 5:55 Eat like you are a crossfit athlete 10:00 An athlete doesn’t take away any specific macro 11:30 This is specific to crossfitters 14…

Everything You Need to Know About Creatine In this episode, I discuss creatine. I discuss how it affects you and why you should use it. Episode Summary 1:00 Topic Introduction: Creatine 3:30 How does creatine work? 5:45 Does creatine cause weight gain? 8:42 Does creatine cause kidney or other failures? 10:30 How do I take creatine? 11:50 Timing for…

Intermittent Fasting… Probably Not In this episode, I discuss intermittent fasting and what it is. I discuss if it is helpful to reach your goals. Episode Summary 1:11 Topic Introduction: Intermittent Fasting 2:05 What is Intermittent Fasting? 4:11 Pros of Intermittent Fasting 6:31 Con 1: Importance of Protein 8:00 Con 2: Not Getting Enough Micronu…

Lose Fat and Crush WODS Without Tracking Macros In this episode, I discuss how to lose fat without tracking macros. I discuss how tracking macros is not sustainable and how to have success in a sustainable manner. Episode Summary 1:11 Topic Introduction: The Scale 2:20 Why tracking macros doesn’t work long term 6:51 Calorie Deficit 11:14 How do you…

How to Overcome Your Excuses! In this episode, I discuss excuses. I discuss how to overcome top excuses and reach your goals. Episode Summary 1:26 Topic Introduction: Excuses 3:00 Excuse 1: I’m too busy 5:50 Excuse 2: I’m too tired 8:55 Excuse 3: I can’t afford it 15:10 Excuse 4: I’ll start tomorrow 19:37 Excuse 5: Self Sabotage 22:58 Habits Guide …

Women vs. the Scale In this episode, I discuss the scale and how it can be a great tool. I discuss why you shouldn’t use it to measure progress. Episode Summary 1:40 Topic Introduction: The Scale 2:44 Why the scale is good 4:54 What is the magic number to be confident? 6:45 How to weigh in 8:30 Pictures to measure progress 11:30 Be objective not su…

How to Nail Your Nutrition for the 2023 CrossFit Open In this episode, I discuss nailing nutrition for the CrossFit Open. I discuss how to improve your nutrition before the open without sabotaging yourself. Episode Summary 2:14 Topic Introduction: What Can You Do Now to Prep for the CrossFit Open? 3:36 Don’t Make Drastic Changes 5:35 Carbs and Prot…

Nutrition Pyramid to Lose Body Fat and Crush Your Metcons In this episode, I discuss the importance of the nutrition pyramid. I discuss how to organize your pyramid to lose body fat and build muscles. Episode Summary 1:40 Topic Introduction: Nutrition Pyramid 6:41 Base of Pyramid: Calorie Deficit 9:09 How to Calculate Your Deficit 12:42 Second Pill…

Eat Carbs and Crush Your WODs! In this episode, I discuss carbs. I discuss how carbs affect your body and your WODs. Episode Summary 1:00 Topic Introduction: Carbs 3:17 What Do Carbs Do and Why Do We Need Them? 6:19 How Much Carbs Is Too Much? 10:00 Timing 14:24 Should You have Carbs Pre, Post, and Intra-Work Out? The CBG Radio Team Instagram: @cbg…

Eat Protein and Crush Your WODs! In this episode, I discuss the importance of protein. I discuss how much protein you should eat and how protein can affect your results. Episode Summary 1:54 Topic Introduction: Protein 2:36 Why Protein is Important 6:03 Rhabdo 8:00 Protein is an Upcycler 9:30 How Much Protein Should You Eat? 12:15 How Do I Hit My P…

Body Recomposition Revisited In this episode, I discuss body recomposition. I discuss who is more likely to obtain body recomposition and how to start body recomposition. Episode Summary 0:45 Topic introduction 3:25 What is body recomposition? 4:55 Who’s more likely to obtain body recomp? 13:00 Pros of body recomposition 20:22 Calorie surplus? 22:0…

Women V.S. The Scale In this episode, I discuss how the scale can mess with your mind when you’re female. I provide tips to show that you're making progress on your goals. Episode Summary 1:24 Announcements 2:00 Topic introduction 2:19 What is a scale? 3:00 Ovulation and Pre-Period/Menstruation 5:00 Brutal Training Week 6:19 Food/Bathroom Habits 8:…

Women V.S. The Scale In this episode, I discuss how the scale can mess with your mind when you’re female. I provide tips to show that you're making progress on your goals. The CBG Radio Team Instagram: @cbg_online_sports Justin's Instagram: @jrome_cbg Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe Gmail: con…

3 reasons your body isn't changing despite how much you workout In this episode, I explain why body changes aren’t showing even after putting in all the work. I also talk about how to fix these reasons to see results. Episode Summary 1:23 Announcements 2:50 Topic introduction 3:55 Reason 1: Not enough protein or strength training 7:02 Reason 2: Not…

3 reasons your body isn't changing despite how much you workout In this episode, I explain why body changes aren’t showing even after putting in all the work. The CBG Radio Team Instagram: @cbg_online_sports Justin's Instagram: @jrome_cbg Join our FREE Nutrition Facebook Pagehttps://www.facebook.com/groups/cbgnutritiontribe Gmail: consistencybreeds…

Crush your WODs, lose body fat, and build muscle through habit formation In this episode, I discuss habit formation for crossfitters and tips on how to form habits. Episode Summary 1:30 Announcements 2:40 Topic introduction 3:50 Habit loops 7:15 Avoid an All or Nothing mentality 8:10 Reflect 9:06 Why habits are important 10:57 Be non-negotiable wit…

Crush your WODs, lose body fat, and build muscle through habit formation In this episode, I discuss habit formation for crossfitters and how to keep them. The CBG Radio Team Instagram: @cbg_online_sports Justin's Instagram: @jrome_cbg Join our FREE Nutrition Facebook Pagehttps://www.facebook.com/groups/cbgnutritiontribe Gmail: consistencybreedsgrow…

Why Your Nutrition Should Look Different if You do 4-5 WODs Per Week In this episode, I discuss how cross fit nutrition looks different than most other people and go over the things that make us different depending on your goals. Episode Summary 1:14 Introduction 3:05 It’s not just cutting calories, cutting too many calories can affect results and …

Why Your Nutrition Should Look Different if You do 4-5 WODs Per Week In this episode, I discuss how cross fit nutrition looks different than most other people and go over the things that make us different depending on your goals. The CBG Radio Team Instagram: @cbg_online_sports Justin’s Instagram: @jrome_cbg Join our FREE Nutrition Facebook Page ht…

How parents can prioritize family time, nutrition and crushing their WODs w/Kayla Kramer In this episode, I sit down with Kayla Kramer. We touch on how you can better manage nutrition while also taking care of children. Episode Summary 2:08 Introduction 3:30 Enjoy those foods that you really love. 6:50 Simple thing parents can do meal prep-wise. 13…

How parents can prioritize family time, nutrition and crushing their WODs w/Kayla Kramer In this episode, I sit down with Kayla Kramer. We touch on how you can better manage nutrition while also taking care of children. The CBG Radio Team Instagram: @cbg_online_sports Justin's Instagram: @jrome_cbg Join our FREE Nutrition Facebook Page https://www.…

The Balance Between Alcohol and Your Goals In this episode, I sit down and talk about alcohol. I touch on how alcohol can affect your goals and how to balance alcohol and reaching your goals. Episode Summary 2:13 Introduction 3:39 Calories in Alcohol 5:07 Hunger Hormones are Affected by Alcohol 6:40 Mood Effects 8:30 Pick a Day That You Can Drink 9…

The Balance Between Alcohol and Your Goals In this episode, I sit down and talk about alcohol. I touch on how alcohol can affect your goals and how to balance alcohol and reaching your goals. The CBG Radio Team Instagram: @cbg_online_sports Justin's Instagram: @jrome_cbg Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutri…

5 Ways to Nail Down Your Nutrition for The CrossFit Open In this episode, I sit down and talk about getting ready for the Open. I touch on ways to nail down your nutrition to prepare for the open. Episode Summary 2:50 Introduction 3:20 Do Not Make Any Drastic Changes With Your Nutrition 7:22 Nutrient Timing 20:14 Supplementation 24:52 Supplements B…