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: [email protected]

Tracy Tucker

Instagram: @TracyTucker_CFS

Email: [email protected]

Music: The New Idea Store

FB: The New Idea Store

Gmail: [email protected]

 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: [email protected]

Dr Nicole Woodward

Email: [email protected]

Text: 618-553-6798

Instagram: @mobilityathletes

Facebook Group: Mobility Athletes

Music: The New Idea Store

FB: The New Idea Store

Gmail: [email protected]

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: [email protected]

Music: The New Idea Store
FB: The New Idea Store
Gmail: [email protected]

Message #management-chat

In this episode,  we sit down and talk about why macros suck. We go over some of the benefits of macros and why they aren’t the best way to go about weight-loss and growth.


Episode Summary

    • 0:17 Introductions
    • 1:23 Justyna’s experience with macros
    • 2:08 Issues with macros/My Fitness Pal
    • 3:40 Why we don’t use macros
    • 5:49 Why calculating macros is good for beginners
    • 7:47 What most people don’t realize about science/nutrition
    • 11:04 Things coaches need to keep in mind for athletes
    • 14:23 Everything comes back to sustainability
    • 16:44 Listen to your body
    • 18:12 Unhealthy food behaviors
    • 20:00 What to look for in a nutrition coach



The CBG Radio Team
Instagram:  @cbg_online_sports
Justin's Instagram:  @jrome_cbg
Justyna's Instagram: @justyna.dapuzzo
@justinamarie.nutrition
Gmail: [email protected]

Music: The New Idea Store
FB: The New Idea Store
Gmail: [email protected]

In this episode, we sit down with Erica Lauren and speak about eating disorders. Erica shares with us her part of her story with eating disorders and how she gained the “Food for Fuel” mentality.


Episode Summary

    • 0:23- Introductions
    • 1:25- What is an eating disorder?
    • 3:30- Triggers/PTSD
    • 4:52- Where could eating disorders come from?
    • 10:01- Relationship with the disorder
    • 12:45- Diets as youth
    • 15:40- Physiological issues with eating disorders
    • 21:20- Take away from working with CBG
    • 29:00- Harm of tracking apps and emotional components to weight loss
    • 34:40- How to own the behavior, are they ready?



The CBG Radio Team
Instagram:  @cbg_online_sports
Justin's Instagram:  @jrome_cbg
Justyna's Instagram: @justyna.dapuzzo
@justinamarie.nutrition
Gmail: [email protected]

Music: The New Idea Store
FB: The New Idea Store
Gmail: [email protected]

In this episode, I sit down once again with Sam Kwant and talk about his training regiment, diet, and preparation for the 2020 CrossFit Games in Aromas. Sam also gives us details on Phase 1 of the CrossFit Games from his perspective, biggest competitors, and the future of CrossFit during and post pandemic.

Episode Summary

• 0-0:22 Introductions
• 0:50 Preparation for Crossfit games qualifications
• 4:30 Nutrition with CBG
• 8:20 Row and rankings
• 10:26 Friendly Fran
• 11:53 Handstand hold
• 14:11 How Sam figured out he was good at Crossfit & who he trains with
• 16:00 Front squat & support system
• 17:14 What’s it going to take to podium at Aromas
• 19:32 Payouts, how to help grow competitive side of the sport grow
• 21:00 Handling the competition being completely online
• 24:00 Summary of all the events

The CBG Radio Team
Instagram:  @cbg_online_sports
Justin's Instagram:  @jrome_cbg
Justyna's Instagram: @justyna.dapuzzo
@justinamarie.nutrition
Gmail: [email protected]

Music: The New Idea Store
FB: The New Idea Store
Gmail: [email protected]

In this episode, Justin and Justyna tackle a riddle, wrapped in a mystery, inside an enigma: Body Recomposition. Here, they discuss the basic premise and scientific literature surrounding the balancing act of adding muscle while simultaneously losing fat.

Episode Summary

• 0-2:40 Promos & Sponsors 
• 03:30 What is body recomposition? 
• 05:15 Who has had success with this approach?
• 07:30 MSTN gene & implications
• 13:45 How is body recomp being examined?
• 17:30 Disadvantages to the main approaches
• 18:50 Funding bias within the academic research 
• 19:30 Training modalities for body recomp
• 21:40 Calipers & photos don’t lie
• 22:30 Nutrition side of body recomp
• 24:30 Energy balance may not be the full story
• 25:00 Hormones are a huge component in body recomp
• 27:00 Caloric surplus & high protein for body recomp
• 28:50 A finicky metabolism and caloric surplus considerations 
• 31:00 Protein reigns supreme 
• 33:00 The “window of opportunity” 
• 35:00 Carbs are important for higher level athletes & body recomp
• 38:00 Protein supplements for body recomp

Sponsors
Consistency Breeds Growth
Use Promo Code: "CBG"
GenoPalate (United States Only)
Use Promo Code: "CBG"
Xendurance-Shop Through This Link!!
DadBod Fitness Online Programming

The Starving Podcast Team
Instagram:  @cbg_radio
Justin's Instagram:  @jrome_cbg
Jordan's Instagram:  @sleepinginonschooldays
Justyna's Instagram: @justyna.dapuzzo
@justinamarie.nutrition
Gmail: [email protected]

Music: The New Idea Store
FB: The New Idea Store
Gmail: [email protected]

In this episodes, Jordan (yes, we found him) interviews Justin about the founding of the online competition and scholarship program of Foster Fit. The aim of Foster Fit is to provide children and teens in foster care with scholarships in the form of a 1 year paid membership to CrossFit Gyms in an effort to provide health, stability and overall emotional wellness through exercise in a community setting.

Register for the online Foster Fit Competition (Nov.16-21) with the links below!!

Foster Fit Scholarship Fund on GoFundMe

Foster Fit Competition Website

FosterFit Instagram @Foster__Fit
Episode Summary 

• 0-2:30 Promos & Sponsors 
• 03:30 What is Foster Fit?
• 08:15 What is the overall mission of Foster Fit?
• 15:00 What are the fundraising goals & what will they be contributed towards?
• 17:00 What have been the challenges with forming Foster Fit?
• 27:45 What are the criteria for the scholarship? 
• 30:30 Who can help and how to reach Foster Fit?
• 32:00 Justin’s personal motivation for creating Foster Fit
• 35:30 How to register, donate and compete for Foster Fit

Sponsors
Consistency Breeds Growth
Use Promo Code: "CBG"
GenoPalate (United States Only)
Use Promo Code: "CBG"
Xendurance-Shop Through This Link!!
DadBod Fitness Online Programming

The Starving Podcast Team
Instagram:  @the_starving_podcast
Justin's Instagram:  @jrome_cbg
Jordan's Instagram:  @sleepinginonschooldays
Justyna's Instagram: @justyna.dapuzzo
@justinamarie.nutrition
Gmail: [email protected]

Music: The New Idea Store
FB: The New Idea Store
Gmail: [email protected]

In this episode, Justin interviews Tracy Tucker, MS about her approaches to nutrition and sports coaching through the FoodRX program at CrossFit Syracuse and part of the wider Syracuse Sweat Club.

Tracy Tucker can be reached at:
Her website
Instagram: @tracytucker_cfs
[email protected]

Episode Summary

• 0-02:00 Sponsors & Promotions
• 04:50 What are ways to incorporate client feedback into programming?
• 10:00 Giving clients tools that result in learning, vs. dependency.
• 13:00 The “Do Not Harm” Methodology
• 16:30 Food isn’t inherently “good” or “bad”
• 18:30 Plans: adjust/change/re-formulate
• 21:00 Planning ahead. Did you win or learn?
• 24:00 Portion size vs. tracking with application 
• 30:00 The bridge between performance & health-Assessments 
• 35:00 Don’t assume what a client may know 
• 38:00 1:1 coaching & building connections
• 39:00 Transformation photos?
• 42:00 Social media as a tool & accountability measures 
• 43:50 Mind your business, mind your plate
• 46:00 Transformation photos as unidimensional 
• 49:50 Development, motivation & life-style changes
• 57:30 1:1 coaching vs. downloadable, “cookie cutter” models
• 59:30 Group atmosphere is beneficial 
• 1:00:00 Provide an exit strategy!
• 1:05:00 Transparency, expectations & communication
• 1:10:00 Tracy’s Contact Info

Sponsors
Consistency Breeds Growth
Use Promo Code: "CBG"
GenoPalate (United States Only)
Use Promo Code: "CBG"
Xendurance-Shop Through This Link!!
DadBod Fitness Online Programming

The Starving Podcast Team
Instagram:  @the_starving_podcast
Justin's Instagram:  @jrome_cbg
Jordan's Instagram:  @sleepinginonschooldays
Justyna's Instagram: @justyna.dapuzzo
@justinamarie.nutrition
Gmail: [email protected]

Music: The New Idea Store
FB: The New Idea Store
Gmail: [email protected]

In this episode, Justin and Justyna interview one of the co-founders of GenoPalate, Dr. Sherry Zhang. Here, they discuss what comprises a GenoPalate report, how it is constructed and how it is used to make informed dietary choices.

GenoPalate
Instagram
Twitter
Facebook
Email: [email protected]

Episode Summary

• 0:00–02:05 Sponsors & Promos
• 2:50 Who is Dr. Sherry Zhang & What is GenoPalate?
• 4:20 What is the mission of GenoPalate?
• 8:00 Your custom genetics provides a chance for optimization 
• 9:35 Genetic history: client concerns, safety and privacy. 
• 13:30 How can the GenoPalate report be utilized for weight loss goals?
• 16:50 Can the GenoPalate report inform clients to allergies & intolerances?
• 21:10 Will maternal diet during pregnancy impact the DNA profile of your offspring?
• 24:25 Are there genes that may make someone predisposed to one or more autoimmune diseases?
• 31:00 What is the future of GenoPalate reports and genomic sequencing, more widely?
• 35:00 What would be the most beneficial genes to add to the GenoPalate report?

Sponsors
Consistency Breeds Growth
Use Promo Code: "CBG"
GenoPalate (United States Only)
Use Promo Code: "CBG"
Xendurance-Shop Through This Link!!
PermaSleep-Shop Through This Link!!
Or: Use "CBG75" for 75$ off any mattress
DadBod Fitness Online Programming

The Starving Podcast
Instagram:  @the_starving_podcast
Justin's Instagram:  @jrome_cbg
Jordan's Instagram:  @sleepinginonschooldays
Justyna's Instagram: @justyna.dapuzzo
@justinamarie.nutrition
Gmail: [email protected]

Music: The New Idea Store
FB: The New Idea Store
Gmail: [email protected]