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: sam@crossfitncr.ca
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. 2:10- attendance and history 4:20 - teams with potentially good communication 6:49 - teams that are highly invested in competing and preparing 9:34 - fun team pairings 15:35 - costumes, matching outfits 18:55 - predictions for who will come out too hot 19:50 - first time participants 21:10 - pregnant participants! parents to be! 23:50 - team chemistry and predictions 28:00 - behind the scenes of the in-house comp 29:10 - advice for first time competitors
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?
*due to some technical difficulties, this episode is an unintentional abrupt ending.
In this week’s episode, Reza, Sam and Alessia offer their two-cents on the 2022 No Bull CrossFit Games. They discuss the programming, the unique movements premiered at the events, an shocking and unsurprising leaderboard, and what the recreational CrossFit athlete can learn from the Games.
5:53 - intro to CrossFit Games talk
6:27 - volume v. intensity
13:45 - Reza & Sam hit a games workout
19:29 - Podium finishers & Ricky Garard
30:12 - Women’s leaderboard
38:19 - CrossFit Games impact on programming
42:26 - Adaptive athletes representation at the CrossFit Games
*Content Warning: This episode mentions depression, suicide, addiction and other mental-health related topics that some may find triggering*
If you are struggling and need help, you can call the Ottawa Mental Health Crisis Line: 613-722-6914.
This episode spotlights Coach Sam Meahan. He kindly and vulnerably takes us through the chronology of his young adult life. His story details his changing relationship to fitness, his mental health journey, and how CrossFit interplayed between the two.
4:00 - The beginning of Sam’s story
6:30 - Sam’s introduction to fitness
12:00 - beginning of mental health journey
15:57 - Anti-depressants and Alcohol
19:55 - First encounter with CrossFit
22:21 - *mention of suicide*
26:43 - Sam’s first class at NCR
31:49 - What is mental fitness?
34:08 - What peace does Sam experience when he does CrossFit?
36:43 - Sam’s passion for coaching
39:05 - Sam’s advice to others struggling
43:15 - Sam’s closure with the city of Toronto
This week, we bring executive director of Forging Youth Resilience (FYR), DEI council member and long-time NCR member, Mason Alberts. Mason discusses FYR, their goals as an organization, her involvement with CrossFit's DEI council and mitigating barriers to entry to CrossFit
4:11 - Introducing Mason Alberts
6:03 - Who is “FYR"?
12:19 - Trauma-informed approach to physical fitness
14:49 - Mason’s impetus to join FYR, using ballet to cope with trauma
18:50 - CrossFit DEI council, creating greater access to CrossFit
25:09 - DEI council goals
27:10 - Creating a safer affiliate space
36:12 - How to get involved with FYR
The theme for this episode is rest and recovery. Sam, Reza and Alessia walk the audience through their personal recovery routines, from morning to evening, and share their thoughts on the effectiveness of these practices.
6:55 - Defining recovery
9:00 - Morning routines
14:20 - Afternoon routines
22:50 - Bedtime/evening routines
26:30 - The importance of sleep
31:15 - Fitness watches
39:50 - Nasal breathing
In this week’s episode, Sam, Alessia and Reza discuss Quarterfinals at NCR, some of the current leaderboard controversies, and what kind of performances we can expect to see in the upcoming AGOQ.
0:30 - Sam’s introduction
8:25 - CrossFit controversies on Quarterfinals workout 3
17:56 - Quarterfinals throwdown at NCR
27:10 - AGOQ
32:10 - Strength work in CF
39:10 - Incoming teens in CF
Welcome back to The NCR Podcast. This week’s episode is a less structured and more conversational style piece. Reza and Alessia sit down to recap The Open, make predictions about Quarterfinals, and review some highlights at NCR.
3:10 - Ways to explain “CrossFit”
8:44 - Thoughts on the Open programming
13:15 - Quarterfinals roster at NCR
20:00 - Reza’s 22.3 experience
26:50 - approaching quarterfinal workouts
30:10 - Alessia’s CF goals
32:00 - Open highlights at NCR