Lionhearted David Musgrave

This week I sat down with one of our former coaches at Croga, Nick Ralston, for another chat about Endurance.
If you haven’t listened to my first interview with Nick about Self Identity and Using Fitness to Experience the World, go check out episode 42.
Additionally, in episode 45, Nick and I chatted about some endurance events he had participated in during the summer of 2019 and started scratching the surface of some of the nuance of endurance like self reflection, integrity, honor, mental limits and also physical limits that we’re going to dive deeper into today.

The inspiration for the episode you’re listening to right now, episode 55, is actually a training book/journal that Nick sent me as a gift.
The book is titled “Endurance” and is produced by a couple coaches named Mark Twight and Michael Blevins who are based out of Salt Lake City and run a business called NonProphet that produces training content, hosts Fitness Education Symposiums, is a private training facility and also the name of their very thought provoking podcast.
Join us on our chat this week as we self reflect and discuss the first half of this book about the pieces of Endurance that are much deeper than the surface level nonsense most think of when they think about Endurance as a sport of distance running, cycling, swimming or some combination there of.
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 Music: https://www.bensound.com/royalty-free-music

This week, with Thanksgiving only a few days away, I sat down with our Coach Cody, who is not only our Head Coach at Croga Fitness, but also one of our awesome Croga Nutrition Coaches to run through our top tips and tricks for surviving Thanksgiving Day.
These tips and tricks just so happen to be useful at ALL holidays and throughout the year at different get togethers that revolve around food, so if you didn’t catch this episode before Turkey Day, don’t skip it just yet, there’s a ton of useful information in here for you still!
We hope that you enjoy the episode and can put at least a few of this tips to good use at your next food focused gathering.
Additionally, if you are interested in one-on-one nutrition coaching or have questions you’d like us to answer, shoot us a DM on Instagram at @CrogaNutrition or send us an email to Nutrition@CrogaFitness.com and we’ll get you more info or get your questions answered in our next podcast.
We’re thankful for all of you that we know personally and all of you that are listening and supporting the show. We hope you have a wonderful and safe Thanksgiving!
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Our list of 9 tips/tricks:
1. Make Breakfast and lunch High Potein, Low Carbs, Low Fat & High Fiber
2. Limit Alcohol and Pre-log it (Use Working Against Gravity Alcohol Calculator)
3. Understand which foods are unique to the holidays
4. No seconds unless you ate all of your protein and you could eat more protein with seconds
5. Sit with your back to the food if buffet style OR keep the food that's most tempting to you furthest away from you on the dinner table.
6. Drink lots of water
7. Minimize appetizers and try to only eat the ones unique to the holiday or special occasion
8. The first bite tastes the same as the last (Coach Preston) so try to have smaller portions or just a few bites of things you NEED, but you know are not "good" for you.
9. Avoid feeling guilty if things go awry
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Music: https://www.bensound.com/royalty-free-music

This week I sat down with our Croga Nutrition Coaching Staff (Cody, Meghan and Stephanie) to answer a bunch of questions form our newest set of clients and some frequently asked questions we’ve been asked over and over during our first year of nutrition coaching.
The questions were very well rounded, including, how to weigh and measure food properly, how to get more protein, how much water to drink daily, carbs versus net carbs and how to log these foods and much more.
And since there were four of us answering every question, the answers provided great insight and lots of different tips and tricks that should help you find something that works for you.
We hope you enjoy the episode and if you are interested in one-on-one nutrition coaching or have additional questions you’d like us to answer, shoot us a DM on Instagram at @CrogaNutrition or shoot us an email to Nutrition@CrogaFitness.com and we’ll get your more info or get your questions answered in our next podcast.
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Questions & Time Stamps
3:45 - #1 - I currently find myself with extra carbs towards the end of the day. What are some good (maybe pre/post workout) snack ideas?
9:40 - #2 - I would love a good high protein breakfast option that doesn’t include eating 6+ egg whites. I have mixed it up with “oatless oatmeal” but I get tired of it quick. Got any suggestions?
16:28 - #3 - My clothes don't fit me as well anymore... With shelter in place, it doesn't matter as much (plus baggy is coming back in style). That said, do I buy clothes that fit me now? Or wait until I hit my target goal? And should I keep my current clothes in case I need them in the future?
24:25 - #4 - Is it best to have more carbs earlier in the day or is the goal to split macros between 3 meals?
29:10 - #5 - If you're cooking something with oil, such as roasted sweet potatoes with olive oil, for example, how do you count the oil - as the full amount used or a portion given that not all of the oil is absorbed by the cooked food?
30:46 - #6 - How much water should a person drink?
36:19 - #7 - Net carbs vs total carbs. I have tortillas that are 30 gr of carbs a piece but 25 of those are fiber and only 5 are considered “net” carbs (starch I presume). How should I log them? Net or gross?
42:25 - #8 - If you go wildly over carbs or protein one day (ie 20-30percent over your macros because you ate out) are you best off doing which of the following: (1) Just writing that day off and continuing with the same macros the next day,  (2) Trying to trade protein for carbs or carbs for protein if you can in any remaining meals. Ie if you are over protein by 15g then eating 15g less of carbs that day if you can (3) Compensating the next day by decreasing what you went over in (Ie if you went over in protein having a little less the next day)
50:23 - #9 - I’m regularly over on my carbs and fat, but I think that’s because I eat out too often. I assume people who know what they are doing plan ahead to hit their macros? Is that what I should plan to do to be successful? And similar to Whitney, if you’re way off, what’s the best approach for the rest of the day or the day following?
60:14 - #10 - We meal prepped but I don’t know how to count it. Can you help?
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Music: https://www.bensound.com/royalty-free-music

This week I sat down with our awesome Croga Nutrition Coach, Meghan, for the second time.
This time I wanted to chat with her about her experience DURING her journey and if/how life has been different since reaching her goal weight and body composition
I loved having this conversation because it opened my eyes to some things I would have never even thought about from a new athletes perspective, as well as, what it’s like to lose a bunch of weight in the CrossFit gym environment and have people notice and talk.
I think you’ll find that this conversation will give you a great opportunity to think about the way you think about yourself, the way others view you, and the decisions you make because of your internal dialogue.
To say that this conversation was a wonderful catalyst for thought and future conversations would be an understatement.
Meghan has been a hell of an athlete, client, guest on the show and is an amazing coach and I can’t wait to have her on again soon.

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Music: https://www.bensound.com/royalty-free-music

This week I sat down with one of our long time coaches from Croga CrossFit who also happens to be, hands down, the most knowledgable member of the Croga Nutrition Staff
Preston has been coaching at Croga for six and a half years now and although he doesn’t spend as much time at the gym in person because he’s got a busy work and extra curricular schedule, he is a pillar of our community.
He’s smart, kind, thoughtful and reverent and it has been an honor to be one of his mentors and to watch him grow into the man he is today.
He’s also the guy that I lean on most when it comes to nutrition questions because he has spent hundreds of hours learning about nutrition and nutrition coaching, which makes him the perfect subject for the podcast.
On this episode he shares some tips for coaches, some things for athletes to think about and some tricks for living a fulfilled life that includes good food, dessert and some alcohol, but still allows you to reach your goals and maintain the body composition you desire.
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Follow Preston on Instagram: https://www.instagram.com/prind_/
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Music: https://www.bensound.com/royalty-free-music

This week I sat down with the Croga CrossFit 2019 Member of the Year and one of our Croga Nutrition Coaches, Meghan Pierce for a chat.
Meghan had one hell of a successful year of self improvement that included about 60 lbs of weight loss, tons of athletic improvement and a complete shift in mindset.
She attributes a lot of her success to establishing new habits and changing her internal monologue about the way she perceives or responds to things that would have previously sent her on a month long negative path.
Meghan’s story has been incredible to watch and I’ve loved seeing her take the next step in her journey by becoming a coach because she has so much knowledge to share that it would be unfortunate if she kept it all to herself.
I hope you enjoy this episode and pick up something valuable. I’ve already taken some of what she shared and implemented it into my own life and I’ve got her favorite book, Atomic Habits, at the top of my list to read next.
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Follow Meghan on Instagram: https://www.instagram.com/mlp111283/
Follow Croga Nutrition Powered by WAG on Instagram: https://www.instagram.com/croganutrition/

Music: https://www.bensound.com/royalty-free-music