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You Can’t Out Exercise a Bad Diet!

Sound nutrition, obtained from a high quality diet in optimal quantities, provides the necessary foundation for continued progress and maximum adaptations from the program. You can’t out-exercise a bad diet. CrossFit makes you accountable: The workouts are 3x harder if you eat cookies the night before. We believe you joined CrossFit South because you wanted to get better. What we do inside the gym each day is only going to get you so far.

What we put into our bodies and how we manage all of the variables in our lives all help us to achieve our goals both in the gym and in life. Much like life, our diet is all about finding what works for us as an individual and finding balance for optimum performance. No single diet program is universal, but good quality wholesome food is our basic principle for healthy living. Through Nutritional Coaching we can help you to find the right balance whether your goals are weight loss, performance, better recovery, increased energy, stress reduction or just overall health.

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Macros, short for “macronutrients,” is the term used to describe the three major (or macro) nutrients: protein, carbohydrates, and fat. Rather than placing all of your attention on counting calories or demonizing certain macronutrients, we’ll help you focus on meeting daily macro goals. We will sit down for a 20min consultation and create macronutrient recommendations for you to follow that are specific to your individual goals. These numbers are not cookie-cutter but rather are established based upon your current weight and body-fat levels, your activity level, your daily activity outside of the gym, and other lifestyle factors

Think of this as ‘Nutrition 101′ – it is intended for individuals who just want an easy, general outline of what to eat that will produce great results. This package is designed to teach general nutrition, providing a simple approach to understanding how different elements, like macro- and micro-nutrients, play a vital role in meeting individual goals. If desired, we can also recommend macronutrient numbers for you to follow and give a “how to use” tutorial of MyFitnessPal. Includes a 60 minute consultation, printed information packet, one week of sample meal plans.

This 4 week nutrition package is intended for individuals who want a more specific plan to target their goals: weight loss, weight gain or to improve performance in their sport. This program offers clients the opportunity to receive an individualized plan, based on body fat calculations and lean body mass, tailored specifically to the needs of the individual. It includes a pre- and post- consultation to assess goals and follow-up success. Includes 60 minute initial consultation, printed information packet, four weeks of sample meal plans and grocery list, individualized nutrition plan, goal setting, body measurement evaluation and body fat calculation, feedback during the 4 weeks, and a follow up (30) minute end of program consultation including re-measurements and body fat calculations.

Moving into your Maintenance Phase, we will help you to stay accountable with monthly visits to the Nutrition Coach. This option is available after having completed a customized plan. This plan will include email access to the nutrition coach and a 20 min consult each month as well.

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Daily Caloric Needs

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Your BRM (calories/day)

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Daily Calorie Needs

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Fat Loss (calories/day)

Make Your Training Plan

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Basal Metabolic Rate

Basal Metabolic Rate (BMR) is the number of calories required to keep your body functioning at rest. BMR is also known as your body’s metabolism. Calculator uses the Harris Benedict Equation to determine your total daily energy expenditure.

Daily Calorie Needs

The daily calorie needs is the amount of calories you could consume each day and neither lose or gain weight. To get the fat loss figure the 20% of calories is subtracted.