Great vid! Ive been doing the ibex60 program for about year now and i love it! But would it possible to also add the weights in kilos aswell in the programming? all of us that is not based in the US need to translate every weight all the time haha! And also, it would be so nice to specify in the workouts when it says bike if its echo or c2. Get the guessing out of it😃 thank you great content and ibex workouts!
Awesome!! we are always open to feedback, and we are getting close to our new app being live and changing weights from lbs to kilos is something we are working on! noted on the machines also😁✌️. Keep up the hard work!
thanks Kristi for sharing for food. I could take out some things, that I am willing to implemnet even more. The sweet potatoe plate makes me thinking, that I also enjoy fresh food without adding sauces or anything else. I like the taste of the food itself.
Yes, it's an adjustment at first with no sauces, but once you get away from them you will realize how sweet they are and how much they really jsut taste like sugar!! I typically stick to salsa or maybe a little hot sauce. I used to be queer of BBQ and Ketchup and since getting rid of those I taste my food so much more!
I would love to low body fat as low as that! I used to be 160! Now i gained around 190! I want that lean look! I just found your channel! Thank you for your amazing advice! I needed this! I’ll be 56 in June!
Ok I love this video it was very informative. My only question is what about right after you workout? Do you have a protein shake/bar or eat one of these meals?
I used to always do a protein shake. The newest research shows as long as you are eating within 4 hours of your workout you are fine. So typically I eat an 60-90 minutes before (the yogurt bowl with oats), then my workout may be about 60 minutes , and then about 60 minutes after my workout I typically eat the chicken and rice! If I need extra protein or am on the go, I will do a protein shake with a carb (ignition) or a banana in place of the carb! That is an easy way for me to up calories when training really hard!
My husband and I started Whole30 back on January 1 just for a reboot…..I’m still doing it as that’s what I crave. I dont miss the dairy or grains anymore. Dates with walnuts satisfies my sweet tooth. Believe it or not, i dont have the muffin top anymore which is surprising with the amount of nuts I eat. Everything is whole, unprocessed, no added sugar foods. And it’s actually a cheaper grocery bill lol. Wasn’t doing it to lose weight but to feel better. Don’t know how long I’ll keep going, but for now, it’s what it is.
Omg girl HOW. I would love to be that low bf but I thought it was impossible for us XXers , except for elite athletes of course. 🤦🏼♀️ I’m still around 20%. This is such a great guide, thank you. 💗
When I was competing I was super lean from the amount of training I was doing. I no longer train THAT much and focus on eating clean to feel good and over time it will continue to increase for me! 18-20% is a really healthy range for females!
Fasting works really really well for some people and not as well for others. I think each person is individual when it comes to that so it is hard to say. They re some great studies on it for sure but also some that say it isn't something you should do forever. I think that is a trial and error for most people to see how it makes them feel. I don't feel strongly for or against it because of this. And thanks!! I appreciate that a lot!!!!
Hey Kristi , very good video . I can do better editing in your videos which can help you to get more engagement in your videos . Pls lmk what do you think ?
I dealt with that at times when I was competing and not eating enough. Once I Figured out how much I needed to eat to support my training and since I have been out of competing I have not had any issues!
I have always had questions around the body fat range for women. I have been told being under 18% is not healthy because it messes with hormone balance, but I am not an expert and don’t know if that’s true. I don’t know enough about how it impacts the body to know what’s the best percentage for me to aim for. I would love to hear what you know on this, and what your mindset is if it’s not too sensitive a topic. Thanks for sharing!
For females we need enough fat for our reproductive system to function properly. If you do not have enough you are at risk of losing your monthly cycle and disrupting your hormones. General studied say 18-20% is a healthy range for a female. I have not lost my cycle, had hair loss etc, but I would like to see mine get a bit higher as I exit the world of competing!
@@Kristi-Eramo-OConnell Thank you! I was an athlete through college and experienced lower body fat percentages during high school which definitely impacted my cycle. Now that I’m in my 30’s I didn’t know if age/activity level play a factor in the recommendation of staying at a “higher” percentage because my body is definitely different now compared to being a teenager. I know you’ve always stayed at a high performing level of fitness, where I dropped off after college and am now back into a regular fitness routine. I’ve been hovering around 22% and am trying to decide if I’m going to continue to maintain or try to decrease and what that would look like. Again, thank you for your response! ☺️
I def have heard mixed reviews because of it not being a complete source. The way I look at it.... I weigh 130ish lbs and eat 150+G of Protein (including 15g of collagen or 135g not including the 15g ). My goal is always to eat 1.0g of Protein per lb so I still get that and the collagen can or cannot be counted but it does still count as calories which is important for some people really watching their caloric intake!
@@Kristi-Eramo-OConnell That is exactly where I am at on with this topic. The research on this is patchy. So I hit my protein goals without collagen allowance. And I take collagen as an additional supplement with additional benefits!
no, its def less than when I was training for the crossfit games but this is the sweet spot where I feel the best! It used to feel like a job, eating enough to keep up with the training!
depends on the day, but usually 45-60 minutes right now I also am 5ft1 and weigh 130lbs, so my maintenance will be different than someone 5ft8 that weights 180
This would have never gotten me through the training I used to do but I don't train like that anymore or move half as much as I used to when competing!
It really depends on my days! I don't focus or think about that too much but instead I focus on fueling for the activity I am doing and listening to how I am sleeping, my energy levels, my ability to focus and my motivation or drive to workout/train, etc!
This is my baseline. If I have a long run or bike I increase my rice and sweet potato portion sizes to give me more cals and more carbs and may throw in an extra protein shake if I’m really hungry! I try to go off feel and listen to my body based on the type and amount of training I do. This is a pretty standard day of my food tho just portion sizes increase if needed
The most recent DEXA I did was 9.7% which is what we are going off. It is hard to be 100% accurate with any machine. I am working to continuously increase tho now that I am out of competing and training less
mmmm I think most of those measurements are off. You say at dinner you have 10g of fat, but just half an avocado is 13g. Plus you add pork tenderloin and maybe cooking oil and it's going to be way above 10g of fat. Same for lunch, where you say macros are 28g protein, 49g carbs and 3g fat, for a total of 305 calories. But if you actually calculate that it's (28_49)*4kcal + 3*9kcal which is 330kcal.
Hi, I weighed my avocado. A half of an avocado is not the same due to all avocados being different sizes. I do not marinate or cook my pork in oil, I grill it. One pork tenderloin has 120 cal and 2.5g of fat per 4 oz. I round up or down because if you use an app you know that sometimes based on the amount you weigh it might say 27.5g of protein, so I round to 28, etc.
I love your workout conetent but promoting such a low body fat perecentage for women is so irresponisble from you! 1. No woman should stay at such a low body fat percentage besides she is peaking for a body building comp. It is not true the lower your body fat, the fitter you are .. most likely most people at this low body fat will feel like crap. And also important: you can eat the completely same amount and foods and you will still not look like her.
The reason I share it is because I get the question non stop. I also have shared in my last video talking about it, that it is lower than I would like from training excessively for competing and have been working to increase it. I never once said eating like this will get you down to 9-10% body fat or lower body fat means your fitter.
A lot of these meals I plan ahead and take to wherever I have to go. All I need is a fridge! We do all prep on Sunday outside of the eggs but everything else is prepped and ready so I put it in Tupperware or heat it up if at home!
Great information and insight Kristi! Thank you for sharing!
thanks for sharing that content. Very cool to see how you break down your meals throughout the day.
Awesome channel!! Love the running and eating advice
Love this video and love stuff on mobility and hybrid training!
I REALLY appreciate your content. I love that you and your husband educate others. Thank you for your videos!
Thank you. We rely appreciate that!!
I'm sure it is intentional, but the vivid colors on all the meals is great. Appreciate the helpful info and insight into nutrition planning.
Great video.Thanks for sharing!
Great stuff here. Thanks for sharing! 🙌🏼
Thanks for watching!
love it, looks so good
I love your video format everyone who do these videos do they in a format that is difficult to follow
Love your videos girl. 🔥
Thanks!!!
Great vid! Ive been doing the ibex60 program for about year now and i love it! But would it possible to also add the weights in kilos aswell in the programming? all of us that is not based in the US need to translate every weight all the time haha! And also, it would be so nice to specify in the workouts when it says bike if its echo or c2. Get the guessing out of it😃 thank you great content and ibex workouts!
Awesome!! we are always open to feedback, and we are getting close to our new app being live and changing weights from lbs to kilos is something we are working on! noted on the machines also😁✌️. Keep up the hard work!
Super super helpful. Thank you
Thanks for the kind words and for watching!
thanks Kristi for sharing for food. I could take out some things, that I am willing to implemnet even more. The sweet potatoe plate makes me thinking, that I also enjoy fresh food without adding sauces or anything else. I like the taste of the food itself.
Yes, it's an adjustment at first with no sauces, but once you get away from them you will realize how sweet they are and how much they really jsut taste like sugar!! I typically stick to salsa or maybe a little hot sauce. I used to be queer of BBQ and Ketchup and since getting rid of those I taste my food so much more!
I would love to low body fat as low as that! I used to be 160! Now i gained around 190! I want that lean look! I just found your channel! Thank you for your amazing advice! I needed this! I’ll be 56 in June!
Ok I love this video it was very informative. My only question is what about right after you workout? Do you have a protein shake/bar or eat one of these meals?
I used to always do a protein shake. The newest research shows as long as you are eating within 4 hours of your workout you are fine. So typically I eat an 60-90 minutes before (the yogurt bowl with oats), then my workout may be about 60 minutes , and then about 60 minutes after my workout I typically eat the chicken and rice! If I need extra protein or am on the go, I will do a protein shake with a carb (ignition) or a banana in place of the carb! That is an easy way for me to up calories when training really hard!
Hey Kristi your videos have been helpful, why don't you have a Skool community
Love wild brine cabbage sauerkraut,, thanks for sharing
It is so good!
My husband and I started Whole30 back on January 1 just for a reboot…..I’m still doing it as that’s what I crave. I dont miss the dairy or grains anymore. Dates with walnuts satisfies my sweet tooth. Believe it or not, i dont have the muffin top anymore which is surprising with the amount of nuts I eat. Everything is whole, unprocessed, no added sugar foods. And it’s actually a cheaper grocery bill lol. Wasn’t doing it to lose weight but to feel better. Don’t know how long I’ll keep going, but for now, it’s what it is.
That is awesome!!
Omg girl HOW. I would love to be that low bf but I thought it was impossible for us XXers , except for elite athletes of course. 🤦🏼♀️ I’m still around 20%. This is such a great guide, thank you. 💗
Same, eating about 1800-2000 cals/day but not losing weight 😢
It's very unusual alright - don't take it personally as this kind of physique is an exception
When I was competing I was super lean from the amount of training I was doing. I no longer train THAT much and focus on eating clean to feel good and over time it will continue to increase for me! 18-20% is a really healthy range for females!
You may actually need MORE food or look at the types of foods you are eating!
@@Kristi-Eramo-OConnellhow tall are you?
Thoughts on fasting to lose body fat Kristi? Just you mention you never want to feel hungry as it slows your metabolism down. Love your content 🥰
Fasting works really really well for some people and not as well for others. I think each person is individual when it comes to that so it is hard to say. They re some great studies on it for sure but also some that say it isn't something you should do forever. I think that is a trial and error for most people to see how it makes them feel. I don't feel strongly for or against it because of this. And thanks!! I appreciate that a lot!!!!
I usually make 2 or 3 eggs with one cup of egg whites! Greek yogurt with blueberries! I’ll make whole wheat muffins! I also add spinach and avocado 🥑!
YUM!!!
Love your video!!
Thanks for watching
What is Pat's version of that for us non 130lb people? 😅 How different is your Macro split for Endurance focus vs Crossfit?
Hey Kristi , very good video . I can do better editing in your videos which can help you to get more engagement in your videos . Pls lmk what do you think ?
BTW...On my channel, I did a price comparison between LMNT and Gatorade. LMNT was a far cheaper and healthier option.
I struggle getting 2600 😂 definitely going to try something’s in this video. Some good tips that I’ve been forgetting
Great! Hope it helped!
I love your videos! Does it affect your cycle being low in bf?
I dealt with that at times when I was competing and not eating enough. Once I Figured out how much I needed to eat to support my training and since I have been out of competing I have not had any issues!
I have always had questions around the body fat range for women. I have been told being under 18% is not healthy because it messes with hormone balance, but I am not an expert and don’t know if that’s true. I don’t know enough about how it impacts the body to know what’s the best percentage for me to aim for. I would love to hear what you know on this, and what your mindset is if it’s not too sensitive a topic. Thanks for sharing!
For females we need enough fat for our reproductive system to function properly. If you do not have enough you are at risk of losing your monthly cycle and disrupting your hormones. General studied say 18-20% is a healthy range for a female. I have not lost my cycle, had hair loss etc, but I would like to see mine get a bit higher as I exit the world of competing!
@@Kristi-Eramo-OConnell Thank you! I was an athlete through college and experienced lower body fat percentages during high school which definitely impacted my cycle. Now that I’m in my 30’s I didn’t know if age/activity level play a factor in the recommendation of staying at a “higher” percentage because my body is definitely different now compared to being a teenager. I know you’ve always stayed at a high performing level of fitness, where I dropped off after college and am now back into a regular fitness routine. I’ve been hovering around 22% and am trying to decide if I’m going to continue to maintain or try to decrease and what that would look like. Again, thank you for your response! ☺️
What’s a good substitute for avocados? I’m allergic to them so I don’t ever get to use that as a healthy fat.
Huge fan of your videos. Just a heads up; I do not believe collagen protein counts toward the protein per pound requirement.
Why do you think that?
Bc it’s not a complete protein and it’s also a deuterium bomb! Not good!
I def have heard mixed reviews because of it not being a complete source. The way I look at it.... I weigh 130ish lbs and eat 150+G of Protein (including 15g of collagen or 135g not including the 15g ). My goal is always to eat 1.0g of Protein per lb so I still get that and the collagen can or cannot be counted but it does still count as calories which is important for some people really watching their caloric intake!
@@Kristi-Eramo-OConnell That is exactly where I am at on with this topic. The research on this is patchy. So I hit my protein goals without collagen allowance. And I take collagen as an additional supplement with additional benefits!
Love your guys videos. Can you tell me what mush is
Basically just cold oatmeal (overnight oats)
Never heard of Mush. Do happen to know what stores carry it?
Costco!
Can you please share the 3-ingredient almond milk?
It is called Almond Malk and I buy unsweetened! The only 3 ingredients are.. Filtered Water, Organic Almonds, Himalayan Pink Salt.
Are you dieting? Doesn’t seem like a lot of calories for CrossFit athlete
no, its def less than when I was training for the crossfit games but this is the sweet spot where I feel the best! It used to feel like a job, eating enough to keep up with the training!
How much exercise do you do for 2000cal to be your maintenance?
depends on the day, but usually 45-60 minutes right now I also am 5ft1 and weigh 130lbs, so my maintenance will be different than someone 5ft8 that weights 180
Pickle the guy yo!
2,000 cals seems low for the amount of training you do?
This would have never gotten me through the training I used to do but I don't train like that anymore or move half as much as I used to when competing!
I cant believe you only eat 2000 calories! I’m only 108lbs and eat over 3000kcal per day on average!
How tall are you?
5ft 1 :)
How many calories a day would you say you burn?
It really depends on my days! I don't focus or think about that too much but instead I focus on fueling for the activity I am doing and listening to how I am sleeping, my energy levels, my ability to focus and my motivation or drive to workout/train, etc!
PEEK-o :)
PEEKO de gallo 😂
Why did you post your bf%?
Hey! I gave my bodyweight, BF%, activity level as a reference for anyone comparing to there own eating.
Is this your maintenance calories?
This is my baseline. If I have a long run or bike I increase my rice and sweet potato portion sizes to give me more cals and more carbs and may throw in an extra protein shake if I’m really hungry! I try to go off feel and listen to my body based on the type and amount of training I do. This is a pretty standard day of my food tho just portion sizes increase if needed
10%. That’s less than a body builder for woman. 15% is shredded for a woman.
Peee co
Great episode but she ain't 9%
The most recent DEXA I did was 9.7% which is what we are going off. It is hard to be 100% accurate with any machine. I am working to continuously increase tho now that I am out of competing and training less
mmmm I think most of those measurements are off. You say at dinner you have 10g of fat, but just half an avocado is 13g. Plus you add pork tenderloin and maybe cooking oil and it's going to be way above 10g of fat. Same for lunch, where you say macros are 28g protein, 49g carbs and 3g fat, for a total of 305 calories. But if you actually calculate that it's (28_49)*4kcal + 3*9kcal which is 330kcal.
Hi, I weighed my avocado. A half of an avocado is not the same due to all avocados being different sizes. I do not marinate or cook my pork in oil, I grill it. One pork tenderloin has 120 cal and 2.5g of fat per 4 oz. I round up or down because if you use an app you know that sometimes based on the amount you weigh it might say 27.5g of protein, so I round to 28, etc.
Ok, but you don't look like under 10% body fat
🤣 thanks? My last DEXA (which is supposed to be the gold standard of scans) came back as 9.7%
Nonsense, there are alot of people in third-world countries with 7% fat
what is nonsense?
I love your workout conetent but promoting such a low body fat perecentage for women is so irresponisble from you! 1. No woman should stay at such a low body fat percentage besides she is peaking for a body building comp. It is not true the lower your body fat, the fitter you are .. most likely most people at this low body fat will feel like crap. And also important: you can eat the completely same amount and foods and you will still not look like her.
The reason I share it is because I get the question non stop. I also have shared in my last video talking about it, that it is lower than I would like from training excessively for competing and have been working to increase it. I never once said eating like this will get you down to 9-10% body fat or lower body fat means your fitter.
Obviously you don't have a normal job to go to.
Wouldn't be able to survive on this type of eating if you worked a 12 hr shift
A lot of these meals I plan ahead and take to wherever I have to go. All I need is a fridge! We do all prep on Sunday outside of the eggs but everything else is prepped and ready so I put it in Tupperware or heat it up if at home!