Chances are you already know how important it is to get and stay active, you probably wouldn’t be here otherwise, but did you know exercise is only part of the puzzle?  Even more surprising is it isn’t even the most important piece!

Exercise  <  Nutrition  <  Sleep/Stress

Have you heard the expression “You can’t out exercise a bad diet?”. Guess what?  It’s true!  

Chances are you are saying to yourself “My diet is pretty good” or “I don’t eat that badly”.  Time for some real talk…it probably isn’t as good as you think.  We can help!

Our Nutrition Manifesto

CrossFit founder Greg Glassman summed it up pretty clearly when he said “Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise, but not body fat.”

The first area to focus on is food quality.  We want to reconnect you with REAL FOOD and create healthy habits which will last beyond the short term goals and create a balance between aesthetics, performance, and health for the long-term.

[REE-UHL, REEL) ADJ 1. True and actual, not artificial
[FOOD] N 1. Something that nourishes, sustains, or supplies

Beyond organic, GMO free, nutrient dense, anti-inflammatory, unprocessed, sustainable, bioavailable, ethically raised/grown….FOOD THAT MAKES YOU FEEL GOOD.

Stick to the outside of the grocery store.  Avoid things with long ingredient labels (especially ingredients you need a chemistry degree  to understand).


The second area to focus on is food quantity.  This is different for everyone and depends on several factors (weight, activity level, goals, etc).  A great place to start is with a plate that looks like this.

Each meal should include a high quality protein (pasture raised, wild caught, organic, etc.), 2 cups of green veggies, starchy carbs (potatoes, rice, root veggies, winter squash, etc), and 1-2 TBS of healthy fats (grassfed butter or ghee, olive oil, coconut oil, avocado, etc).

The final area of focus is timing.  Eating a high quality meal within 30 min to 1hr post workout is optimal.  The sooner the better!  Post workout your body is primed to make the best use of the food you eat.  Make it count!  Eat high quality lean protein (chicken, turkey, fish), starchy carbs (potatoes, rice), and green veggies.

Don’t forget H2O! Drink 80-128oz of water each day.

Interested in learning more or working with one of our coaches to reach your goals? Sign up for one-on-one nutrition coaching.