CBG Radio – Details, episodes & analysis

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

-YouTube: CBG YouTube

-Instagram:  CBG Instagram

Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe

Want to lose body fat, build muscle, and look like you Crossfit?

Book a Call With Us!

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

__________________________________

The CBG Radio Team

-YouTube: CBG YouTube

-Instagram:  CBG Instagram

Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe

Want to lose body fat, build muscle, and look like you Crossfit?

Book a Call With Us!

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




__________________________________

The CBG Radio Team

-YouTube: CBG YouTube

-Instagram:  CBG Instagram

Join our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribe

Want to lose body fat, build muscle, and look like you Crossfit?

Book a call with US!

The Intersection Between Functional Fitness and Business -Jacob Heppner

In this episode, we sit down with Jacob Heppner. We talk about different businesses owned by Jacob that can cross over to Functional Fitness.

Jacob Heppner

Instagram: jheppner66

Episode Summary

• 0:19 Introductions
   
• 0:36 Julian Micheal’s video
   
• 5:00 The Barn
   
• 7:24 Grit Performance
   
• 11:00 Re-branding and forming business relationships
   
• 16:10 Functional Eating
   
• 23:00 Stream Fitness
   
• 37:45 Ignite
   
• 48:15 Advice for the up and coming athletes
  
  
  

The CBG Radio Team

Instagram:  @cbg_online_sports

Justin's Instagram:  @jrome_cbg

Justyna's Instagram: @justyna.dapuzzo

@justinamarie.nutrition

Gmail: consistencybreedsgrowth@gmail.com

Music: The New Idea Store

FB: The New Idea Store

Gmail: thenewideastore@gmail.com

The Power of the Female Physiology-Emily Abbott

In this episode, we sit down with Emily Abbott. We talk about how to use female physiology and how to use it to help improve yourself.

Emily Abbott Website

https://www.emily-abbott.com/psychedelic-gypsy

Instagram: @emily.ann.abbott

Episode Summary

• 0:20 Introductions
   
• 2:15 How Emily’s journey in Cross fit ended
   
• 11:12 The female physiology
   
• 14:30 Using your cycle to adjust your training
   
• 20:00 Unlocking levels of performance. Is birth control a hindrance?
   
• 25:00 Long term effects of birth control
   
• 33:30 Female living in an emasculated world, embracing our femininity
   
• 35:15 Covid mentalities/what life is about
  
  
  

The CBG Radio Team

Instagram: @cbg_online_sports

Justin's Instagram:  @jrome_cbg

Justyna's Instagram: @justyna.dapuzzo

@justinamarie.nutrition

Gmail: consistencybreedsgrowth@gmail.com

Music: The New Idea Store

FB: The New Idea Store

Gmail: thenewideastore@gmail.com

Dear Jillian Michaels - with Coach Chris Guerrero

In this episode, we sit down with Coach Chris Guerrero. We talk about a video that Jillian Michaels put out about CrossFit and address things she got wrong and things she got right. We are not here to bash anyone.

Westchester Fit

https://westchesterfit.com

Instagram: @coach_chris_guerrero

Episode Summary

• 1:16 Introductions
   
• 4:25 “Taking advance fitness modalities, gymnastics, and Olympic lifts.” Are these for elite athletes?
   
• 11:50 “The barrier to entry in CrossFit is too small.”
   
• 24:36 “I don’t understand the trainer logic to me... it seems like beating, after beating, after beating.”
   
• 35:17 “When you have exercises that are so technical, like Olympic lifts and gymnastics, why are you doing them for time?”
   
• 45:48 “Every friend that I’ve had in CrossFit has had a serious injury.”
   
• 53:20 “Honestly I think you need someone with a degree, your coach should have a degree in exercise science.”

The CBG Radio Team

Instagram:  @cbg_online_sports

Justin's Instagram:  @jrome_cbg

Justyna's Instagram: @justyna.dapuzzo

@justinamarie.nutrition

Gmail: consistencybreedsgrowth@gmail.com

Music: The New Idea Store

FB: The New Idea Store

Gmail: thenewideastore@gmail.com

In this episode, we sit down with Lauren Burkowski MS about gut health. We talk about how the gut works and how nutrition affects it.

Episode Summary

• 0:15 Introductions
   
• 2:09 How Lauren got started
   
• 7:30 How digestion works
   
• 12:45 Why did gut heath get looked over for so long?
   
• 17:15 Causes of gut issues
   
• 20:30 Losing weight without gut issues
   
• 22:45 Chemicals and perspectives that contribute to gut issues
   
• 33:10 Autoimmune vs intolerance vs sensitivity
   
• 40:50 How gut health and microbiota affect weight loss and mass loss
   
• 44:00 How alcohol affects the gut
  
  
  

The CBG Radio Team

Instagram:  @cbg_online_sports

Justin's Instagram:  @jrome_cbg

Justyna's Instagram: @justyna.dapuzzo

@justinamarie.nutrition

Gmail: consistencybreedsgrowth@gmail.com

Lauren’s Instagram: @nontoxnutrition

Music: The New Idea Store

FB: The New Idea Store

Gmail: thenewideastore@gmail.com

In this episode, we sit down with Tracy Tucker about the holidays. We go over how to eat and be mindful of your goals over the holidays.

Episode Summary

• 0:11 Introductions
   
• 2:01 Crossfit games update
   
• 4:05 Is it okay to eat high calorie foods during the holidays?
   
• 10:20 Having a plan/being mindful
   
• 12:15 Tips to be mindful
   
• 16:11 Alcohol during the holidays and the raisin experiment
   
• 20:10 Holidays and quarantine mindset
   
• 24:50 Remember your weight is not indicative of your progress
   
• 28:44 Female hormones and weight
  
  
  

The CBG Radio Team

Instagram:  @cbg_online_sports

Justin's Instagram:  @jrome_cbg

Justyna's Instagram: @justyna.dapuzzo

@justinamarie.nutrition

Gmail: consistencybreedsgrowth@gmail.com

Tracy Tucker

Instagram: @TracyTucker_CFS

Email: Tracy@syracusesweatclub.com

Music: The New Idea Store

FB: The New Idea Store

Gmail: thenewideastore@gmail.com

 Mobility Myth Busters with Dr. Nicole Woodard

In this episode, we sit down with Dr Nicole Woodard DPT, OCS and talk about mobility. We talk about what mobility is and how it affects performance.

Episode Summary

• 0:08 Introductions
   
• 3:41 What is mobility?
   
• 10:00 Loss of movement systems
   
• 16:17 Could the squat disappear?
   
• 19:40 How mobility affects performance
   
• 26:30 How does mobility recruits the maximum amount of muscle mass?
   
• 32:30 Are the benefits to use foam rollers, lacrosse balls, and other percussion machines?
   
• 38:22 What to do when you have mobility restrictions
  
  
  

The CBG Radio Team

Instagram:  @cbg_online_sports

Justin's Instagram:  @jrome_cbg

Justyna's Instagram: @justyna.dapuzzo

@justinamarie.nutrition

Gmail: consistencybreedsgrowth@gmail.com

Dr Nicole Woodward

Email: nicole@mobilityathletes.com

Text: 618-553-6798

Instagram: @mobilityathletes

Facebook Group: Mobility Athletes

Music: The New Idea Store

FB: The New Idea Store

Gmail: thenewideastore@gmail.com

In this episode,  we sit down and we continue our discussion on why macros suck. We discuss the alternative to counting macros.


Episode Summary

    • 0:10 Introductions
    • 0:53 Recap of part 1
    • 1:55 Intuitive eating/intrinsic diet vs. macros
    • 6:00 Being in control
    • 9:06 How to start intuitive eating/intrinsic diet
    • 12:10 Methods/metrics for intuitive eating
    • 16:00 Continuing without a coach
    • 17:00 The benefit of re-feed/cheat meals
    • 19:00 Mental aspect of intuitive eating/intrinsic diet
    • 20:00 DNA and intuitive eating/intrinsic diet



The CBG Radio Team
Instagram:  @cbg_online_sports
Justin's Instagram:  @jrome_cbg
Justyna's Instagram: @justyna.dapuzzo
@justinamarie.nutrition
Gmail: consistencybreedsgrowth@gmail.com

Music: The New Idea Store
FB: The New Idea Store
Gmail: thenewideastore@gmail.com

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