Nutrition Coaching for anyone

For some people, simply walking in the door to a CrossFit box is change enough. We get it. You don’t have to change everything all at once.

That said, if you are looking to clean up your diet there are a few things that CrossFit recommends to keep you moving like a well-oiled machine. These are techniques we employ ourselves and are happy to help anyone who has questions.

For those of you looking for more structure, we do offer nutrition coaching, from our in-house Nutrition Coach, Mary Banks:

Monthly nutrition counseling: $125* / month.

Every nutrition plan starts with the athlete completing a detailed questionnaire. You can find that here. It will review lifestyle, current status, goals, and a health update that allow your coach to build the full nutrition plan. From there we expect weekly email check-ins from you in order to make proper adjustments to your plan. This part is vital to your success with our program.

What’s included in the nutrition plan?

  • A nutrition plan personalized for you and your goals
  • This is not a template or online calculator approach. You are a unique individual and need a unique plan.
  • Many will come with a macronutrient (protein, carb, and fat) prescription. This again is dependent on the person and what will make you most successful.
  • Supplement recommendations if applicable
  • Applicable food timing recommendations for athletes
  • Access to a private Facebook group

What’s NOT included?

  • A prescribed meal plan with food and quantities written out for you
    • I will happily give you ideas for meals and recommendations on food quality, but it is outside of my scope to prescribe a meal plan.

*Three month commitment minimum. Nutrition isn’t a quick fix. We need time to sort things out and start creating new habits.


There are limited spots available, and I only take on two new clients every two weeks. There may be a waitlist. Please fill out the form to apply for the program. I will follow up within two business days.


Here is some more basic information for you.

What to eat?

CrossFit® recommends eating “meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar”.

Take this as a guideline and find a way to make it work for you. It’s a misconception that all CrossFitters follow the Paleo diet. The above statement is the only recommendation on diet from CrossFit, which doesn’t necessarily mean “paleo”. Is Paleo bad? No, not at all. But without the right perimeters in place – as with anything – it can go very wrong.

Here’s what you need to do: Eat nutrient-dense food. It can be as simple as that.

What does that mean? Make sure you are maintaining the proper balance of macronutrients (carbs, protein, and fat) while still feeding your body with micronutrients (Vitamins A and C, potassium, calcium, and iron).

The best way to do this could be through Zone. There are also several other options available to you. It all depends on what works for you.

Are you looking to lose a lot of fat? You need to start simple. Zone could be too complicated and cause you to derail progress. However, if you already have a good nutritional base but want to dial in your body composition, Zone may be perfect. There’s many things to consider, like body type and exercise routine before diving into a nutrition plan.

What is the Zone Diet?

The Zone Diet gives you the guidelines for eating the proper balance of your macronutrients – fats, carbs, and protein.

You may have misconceptions about each of those already. “Carbs are bad.” “Fat is bad.” “I don’t need protein at every meal.” Do yourself a favor and forget everything you know. We need ALL three of those macronutrients to survive, and not only to survive, but to thrive in our athletic performance. Again, this is where the concept of “nutrient-dense” foods comes into play.

As we can certainly not do it justice, the CrossFit Journal has an excellent explanation of the Zone Diet here.