Don’t wait for the next CFSWP nutrition challenge to get started on cleaning up your diet. If you are looking to reform your current eating habits, we have several books you can borrow to learn more about the diets we recommend, including Paleo and Zone. The goal of both diets is to help train your body to derive its energy from protein, carbs (from fruit and veggies) and healthy fats – NOT processed foods without nutritional value.

If you are trying to lose weight, try limiting your sugar intake and be consistent with your workouts. Working out a minimum of 3x/week coupled with limiting or eliminating processed foods (including sugar, dairy, gluten, etc.) will make a dramatic difference in the way you look and feel. You will have more energy in workouts and healthier sleep patterns.

Additional information can be found in the CFSWP WOD books, available for purchase at the gym ($20.00).


Breakfast: Eat within 1hr of waking up. Make breakfast a large meal, including proteins, healthy fats and vegetables. Leave the high carbs (like fruit and sweet potatoes) for post-workout fuel. This type of breakfast will help you stay focused and maintain strong energy throughout the morning.

About half the portion of a meal, snacks should consist of proteins and healthy fats.

Lunch: This meal should occur between 2-4 hours after breakfast and should be your largest meal of the day, with LOTS of protein (a fist-sized portion), fat, vegetables and possibly a fruit.

Snack: This snack should also be about half the size of a meal, or slightly larger, to maintain focus and energy past the mid-day slump.

Dinner: Make dinner the smallest meal of the day. If you are staying on task the rest of the day, you can do this! Never skip breakfast or lunch, because you have a longer time to digest those meals. Dinner should be consumed within a few hours before you go to bed. Keep this meal lean and mean: protein and fat and resist the urge for sugars. If you need something additional before bed, try a cup of decaf tea.

Pre/Post-Workout Meals:
About 30min to 1hr before you work out, eat some protein and fat. Within 30min after a workout, try to eat some carb-dense veggies, like yams, squash, beets and parsnips, as well as some easily digestible protein with little- to no-fat. This can count as one of your snacks, and a meal should follow within an hour or two.


This is a generalization, and should be adjusted to accommodate phases of heavy training.

Protein: This should be about the size/thickness of your palm; or as many eggs as you can hold in one hand.

Vegetables: As many as you can fit on your plate! Save the carb-filled ones for post-workouts, but the others can be eaten throughout the day cooked, raw, boiled, etc. – however you want to prepare them.

Fruit: Limit these to 2 fist-sized portions per day.

Fat: Just a few servings per day will benefit both your brain and body.
-Oil/grassfed butter – 1 thumb
-Coconut milk – 1/3 can
-Avocado – 1/2
-Nuts – fist-sized portion
-Olives/coconut – full handful


Success is a journey not a destination.

Published by Transformations Made Possible


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