The NCR Podcast

In the second and part of this series, we cover a broad stretch of hot topics in the nutrition world: including what’s the buzz about creatine, can general nutrition advice be applied across genders, fuelling for early morning workouts, and who and when you should be taking electrolytes.

0:40 - High-protein fad

1:55 – The protein gap

4:10 – Who should take creatine?

8:15 – We all need electrolytes 

11:41 – Electrolyte timing

13:26 – Morning workout fuel

18:20 – Competition day food

20:50 – Candy is not fuel

22:39 – Influencers don’t have their life together

23:36 – Organic food supremacy and anti-microplastics 

Sam's email: [email protected]

Jules' instagram: @athl_eats

In the first part of our two part series, we sit down with Coaches Jules and Sam to talk about their experiences as nutrition coaches. We learn what their approaches to nutrition are as nutrition coaches, the importance of habit building in a nutrition plan, what working with a nutrition coach can look like, and what are some key signs that signal a healthy relationship with food. Enjoy! 

Timestamps:

(00:20) – Jules and Sam’s personal nutrition coaching philosophies 

(03:25) – Tracking progress

(05:40) – Hyperfocus on “data” and measuring performance 

(06:55) – What working with a nutrition coach can look like 

(09:50) – Starting with the foundations

(13:35) – Determining your macro split

(16:50) – How do you know if someone has a good relationship with food?

(18:35) – Don’t let Instagram tell you what to eat

(21:50) – Matt story and Sarah’s support  

(26:30) – Sam and Jules’ indulgent meal

(27:50) – Sam and Jules' contact

In this episode, Paul, Sam, Alessia, and Rez sit down to preview the in-house comp and get athletes fired up. They discuss what teams they're excited to see, predict what skill sets will shine, offer advice to in-house comp rookies, and generally send good vibes heading into competition day.

In this episode, we sit down with undergraduate students, NCR members, and best friend duo: Jules Lemire and Jane Kimball. In the name of a new school year beginning and as a welcome back to our students, we chat about their academic lives, their athletic lives, and the interactions between the two. As Nova Scotian natives, the two discuss how some of the challenges they faced in commuting, time management, and making friends both inside and outside the gym. Jules and Jane’s experiences offer authentic insights into being a young student in a new city who find solace in community and fitness. 

3:40 – Jules and Janes’ intro to CrossFit and NCR

9:40 – first year overview, making friends at school 

13:50 – difference between CrossFit communities

17:50 – commuting to the gym – unreliable transit, walking in a snowstorm

27:05 – eating and nutrition strategies – meal prep vs. meal plan

30:20 – navigating busy times of the year – The Open, exam season, etc.

36:55 – concluding thoughts & advice for student athletes

In the episode, Reza and Sam chat about the launch of the "Priorities" programming at CrossFit NCR. This leads to conversations about who needs personalized programming, how to know if your programming is working, how to attack your weaknesses, and more.

0:30 – What is “programming”? What is CrossFit programming? 

3:55 – Markers to know your fitness programming is working

8:20 – CAP programming

13:15 – What are “priorities”?

22:00 – Audience Question: what workouts do I prioritize if I can only go to the gym a few times per week?

23:30 – What is Zone training?

29:50 – Audience Question: When does an athlete need individualized programing?

34:40 – Is it necessary for a competitive athlete to have a coach?

43:30 – What were your goals when you started training and how have they changed?

In this episode, PT hosts two members of team NCR Nation, Kendra and Tyler and their coach, Sam, to debrief their trip to Orlando for the North American Semi-finals. The group takes a dive into the highs and lows of events over the weekend, making special mention of Event 1 and Event 4. Kendra and Tyler offer some insights into pre-workout prep and team dynamics and cohesion, while Coach Sam chimes in to offer his coaching strategy for the team and the emotional side of coaching that took him by surprise. The episode concludes with some audience questions and the team’s ambitions for the 2024 season. 

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0:00 – Introduction 

3:25 – Mental and physical feelings post semi-finals.

5:20 – How Sam separated being a fan from being a coach 

6:32 – How did the team’s mental and physical feelings after semi-finals match their expectations?

8:15 – Audience question #1: Event 1 recap

10:30 – Tyler’s feelings going into and after Event 1 

15:55 – Weekend highlight: Winning Event 4

20:30 – Friday night vibes with the team – chill, exciting, anxious? 

25:30 – Tyler’s quirky pre-workout routine and team warm up routines for athletes and coach

39:20 – Sam’s coaching strategies 

44:10 – Goals for next year

53:05 – Audience question #2: Team dynamics on and off the competition floor

54:00 – Audience question #3: Kendra’s competition nutrition 

In this episode, Reza sits down with long-time NCR and 2022 NCR Nation Award winner: Justin Mangat. Justin and Rez chat about Justin’s journey from San Francisco to Ottawa, why we need more representation of the "every day" CrossFitter, and why he's proud of his NCR workout-pals this season. 

2:05 - Justin’s intro

13:11 - Reza & Justin’s most embarrassing story

19:00 - Open workout predictions and analysis

28:03 - CrossFit coaching ascendancy, NCR’s internship process and creating quality coaches

34:20 - Justin’s hype list for the Open

49:46 - Justin’s shoutouts

This episode features two staple NCR members, Ella and Gabbie, and NCR coaches, Kayley and Alessia. These four sit down to talk about Ella and Gabbie’s first classes at NCR, what “stereotypes” they heard about CrossFit before their first class, how CrossFit training has radicalized their perceptions of their body image and autonomy, and how a community of strong women has become integral in their fitness journeys.

1:00 Ella & Gabbie's introductions

2:50 - How did Ella get into CrossFit

9:57 - Ella’s preconceptions about CrossFit

14:25 - Gabbie’s intro to CrossFit

18:25 - Creating self sufficiency with CrossFit

21:08 - CrossFit & perceptions of our bodies

29:03 - The role of community in Ella & Gabbie’s fitness journey

35:57 - How have Ella & Gabbie’s perceptions of CrossFit changed over time?

43:44 - gender and fitness journeys, having a community of women

On this week’s episode of the NCR Podcast, Rez, Sam and PT sit down to talk about their new venture with their second CrossFit NCR location, NCR Colonnade, discuss the importance of community in a fitness space, their competitive plans for CrossFit NCR in the 2023 season, and reminisce on their competitive CrossFit eras.

Introduction - 0-4:05

CrossFit Colonnade - 4:35

5:56 – Coaches moving to Colonnade

10:15 – bringing CrossFit NCR culture to CrossFit Colonnade

14:50 – community as a sense of family

23:12 – Community or fitness?

26:32 – The PT & Reza origin story

32:30 – PT & Reza rehashing competitive eras

40:10 – Quarterfinals 2021, Victor being an icon

41:20 – NCR Teams 2023

This episode is a light and casual one. Here, Sam, Rez, and Alessia answer some rapid fire questions about CrossFit in a conversational style setting.

4:50 - Sub 5’ mile or squat 500lbs?

10:20 - If you could eliminate one weakness, what would it be?

14:10 - What’s your favourite fitness accessory?

18:00 - Loud music or silence?

22:50 - If you could trade places with one member of the coaching staff, who would it be?

28:55 - who would you choose as your forever workout partner?