CBG Radio

 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

-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?

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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

-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?

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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

-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?

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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

-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!

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

-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!

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

-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!

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

-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!

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

-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!

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

-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!

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

-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!