After 4 weeks of carb cycling, I ended up losing 4 lbs, hitting several PRS, and feeling great.

         The number one takeaway from this is that my body actually seems to function better and feel better with higher fat and lower carbs.
          Carbohydrates are extremely important for recovery and building muscle. On low carb days, when you keep insulin spikes low, it allows your body to tap into its fat stores for energy. On the high carb days, you are revving up your metabolism and using the carbs to facilitate muscle repair and growth.
          The only thing I wish I had done a little bit better was my daily nutrient timing. I think my results could have been a little bit better had I really made sure I only consumed carbs after my workouts.
          With those 4 lbs lost, I am 2 lbs away from my target weight. Now, with that being said, I don’t encourage anyone to use the scale specifically as your primary way to measure progress. My goal here was to get closer to my class for weightlifting. I’m trying to get my normal walking weight 2-3 pounds away from my competition weight, instead of crash cutting and water cutting before a meet; but thats for another story!
          As a nutrition coach, this carb cycling strategy is definitely something I will use for some of my athlete clients. I do have a couple of athletes that are already doing some type of carb cycling so stay tuned for the story on their progress!
          For my own nutrition, I am going to continue doing the carb cycling to get closer to my goal weight, so long as I keep feeling great. I am going to do a better job with meal prepping and nutrient timing as well to compare these slight changes to my previous experience.
          Remember there is no perfect way to eat, but there is a better way. We can always be optimizing our nutrition and if you have any questions or are ready to get started with your own nutrition, contact us or visit our site to book a snack chat!
-Coach Kalie

What is  carb cycling and what are the benefits?

Carb cycling is an advanced strategy that should only be used if you are already well versed and practiced in nutritional tracking. You gotta walk

before you can run, do a pull up before you do a muscle-up, etc, etc…

I do not recommend carb cycling unless you are already very comfortable with weighing and measuring food and measuring macros.

For years I’ve been tracking macros, the same amount of protein, fat, and carbs on a daily basis. The amounts have fluctuated over the years as

my goals and body composition have changed, but the numbers are steady day-to-day.

Carb cycling is a method used to optimize your body’s usage of carbohydrates and support lean mass and performance.

There are lots of different carb cycling methods, but I am alternating between high carb days and low carb days.

High carb days are used to fire up metabolism and aid muscle growth and repair, and low carb days allows your body to tap into fat stores for


Ok so here’s my update:

Some positive things I have noticed – energy and moods have been a lot more steady. I’m actually really enjoying my high fat days. I’m not

having any “h-anger” episodes and I don’t get overly hungry. I feel a lot less bloated.

My performance has been amazing! Lifting is going so well and I feel so strong. Snatches are consistent, and I pr’d my clean and jerk and hit

210lbs as well as a new 5rm back squat at 250lbs which projects me around a 290 1rm.

I’ve lost 2.5 lbs which is awesome. I don’t normally weigh myself or care about scale weight, but the sports I compete in are weight classed.  I

usually have to water cut about 5 lbs pre competition. It would be a bonus if my walking weight could be closer to my competition weight.

The only negatives – I’m not getting enough fiber on my low carb days. I’m supplementing now with a greens supplement to get the fiber up.

It can be hard to go to events or restaurants on those low carb days, but I’m managing it and making sure my goals are always at the forefront of

my mind.

Stay tuned for next weeks update.

– Coach Kalie

Carb cycling! I needed a new challenge  in my life and I’ve wanted to try to something different with my nutrition for awhile.

I’ve decided not to compete this season so it was a perfect time to make this change!  It’s time to play around with carb cycling and nutrient timing to see how it will affect my physique and performance.

The other reason I wanted to try this experimenting with carb cycling, was to try something new that I can offer to our CFR nutrition clients. As a coach it’s important to be open minded, and also to try new things and experiment to offer your clients the best possible experience and coaching.

This is going to be a 30 day challenge.

Everyday I will track my weight, pictures, food,and how I feel. I will do a blog update once a week.

So this is what it entails. I will have 3 low carb days following 1 high carb day. The difference between the two is quite large. I get 180 more grams of carbs on my high carb days. On the low carb days my fat is higher.

I am also going to do nutrient timing daily, with the majority of my carbs centred around my workouts.

This is going to be such an interesting experiment to see how my training is affected and how my physique might change.

Follow along through CrossFit Resurrection’s website and social media for my carb cycling journey! Stay Tuned for my next post to find out more!

-Coach Kalie

When I was first presented with the idea of coaching a bootcamp, I was not excited. I love CrossFit, and specifically, technical and heavy barbell movements.

I love teaching these lifts, helping people move better and become more proficient at them, and watching people put up big numbers!

The more we started playing with the idea of bootcamp and talking about it, I realized it would help me do what I had always intended to do when I got into the health and fitness industry…HELP PEOPLE!!!

That’s why I chose this career and why I do what I do. I want to make people’s lives better, help them feel more confident and build their self-esteem, keep them out of the nursing home and away from the doctor, and put a smile on their face when they are with me in the gym. I want to make their time in the gym the best part of their day!

Just like CrossFit, Bootcamp is for everyone! No matter your age, ability, or gender. Bootcamp is exactly the workout you need to get sweaty, get in the best shape of your life, and MOST importantly, have fun while doing it!

You get to come into the gym, have an awesome workout, meet new friends all without having to plan or even think about what you have to do!. You don’t have to think about a leaderboard, or any technical barbell movements. You just show up, sweat, get fit, and have fun! Bootcamp is an amazing and fun way to start your fitness journey, build on your fitness foundation, or mix up your daily routine!

I am so excited to start this Bootcamp journey with you. Each class is going to be fun, high energy, and a great workout. Your CFR Bootcamp Team will be your personal guide to achieving your health and fitness goals, and leading you through your bootcamp classes.

Join us starting September 2 

Bootcamp Class Schedule:

Monday – Friday

  • 6:00am – 7:00am
  • 7:30pm – 8:30pm


We are very excited to announce our CFR Nutrition Challenge 2019! I know you have seen our recent Instagram posts about the challenge and are patiently awaiting the details.

Why should we care about nutrition? So many reasons! Food is fuel. Food makes our bodies run properly and efficiently. Without enough energy from food, our bodies can’t function normally. Think of food is to our bodies what gasoline is to our car. Food is our body’s gasoline. Food makes our engine run! 

We wanted to run this challenge to help our members get a better grasp on what “good” nutrition should look like. 

With this challenge we are going to focus primarily on food quality, and portion control.

You will be provided with a list of whole, minimally processed foods to create your meals from.  We want to focusing on micronutrient rich foods, Micronutrients are the vitamins and minerals found in our foods that are going to help improve overall health.

Don’t fret! You are not limited to this food list at all times. Everyone will have one planned cheat meal per week.

This challenge is going to be based on a points system. Everyone will begin with 8 points per day. There will be prizes awarded for first, second, and third place.  Each point represents one of the following :

1.Use 3 provided containers per day. One each for breakfast, lunch, and dinner. Fill each container using the suggested foods list. Each meal must contain 1 protein and 1 fruit and/or vegetable.

Each container is worth 1 point.

2. Drink 2 litres of water per day

3. No alcohol

4. No foods outside of suggested foods list.

5. 2 snacks per day (1 point each)

6. No Penalty Cheat meal 1 x per week 

Earn Extra points by:

  1. Attending 4 Group CrossFit Classes Per Week (1 Point)
  2. Posting a home WOD (run, walk, swim, etc…) on social media and tagging CFR (1 point)

Be honest!

Track your points daily on the live spreadsheet for the entire 30 days

Lose one point for every “Cheat Meal” 

* Initial measurements, composition testing, and Body Fat assessment

* Follow up Composition testing at end of nutrition challenge 

* Access to facebook group

* Q&A with nutrition coach 

* Google Live document tracking 

* 3 provided portion containers (More available for purchase for convenience)

* Suggested food lists provided 

This challenge is open to non members as well so grab your friends and family and get on the right track with your nutrition! Registration is now live on the website.


Everyone wants to tighten their nutrition. Everyone wants to eat better. For most of us, this is easy Mon-Fri. Being in routine, waking up, going to the gym, working, having meals that we’ve already prepped – it’s easy when it’s all the same for 5 days straight. Then the weekend comes. We’re out of routine. We sleep in. We want to to eat different things. We want to make pancakes for breakfast. Maybe we have a celebration to attend, or want to go out for dinner and drinks with friends or family.This when all that hard work you’ve put in from Mon-Fri falls apart. You want to have a good time, you have one beer, some wings, maybe a slice of pizza. You think to yourself “well I’ve already ruined my diet, might as well go all out”. This is what I call a case of the “F*$k-Its”.

Fortunately, you can actually enjoy these things and still stay on track with your nutrition plan.  Balance is the key to life and with the right nutrition plan you can fuel yourself with nutritious foods most of the time but also make room for your favourite treats without going overboard.Counting and tracking macros give you freedom to eat the foods you enjoy, participate in events with friends and family, and still crush your goals.

I love having the knowledge and ability to help people live a normal life and not feel like they have to starve themselves to follow a nutrition plan. I have a passion for helping people feel in control of their lives and nutrition and making them feel empowered. If you want to make some changes with your nutrition, stop waiting around and take control. Hire a coach who is knowledgeable and experienced.

-Coach Kalie

‘A Day In The Life’ – Coach Colton

My day typically starts anywhere between 6-7 am. I wake up, hop in the shower and turn the water to luke warm at best. I try to error on the side of it being too cold. Some studies have shown that showering with cold water has helped your body wake up faster and feel awake longer. – so I’ve been giving that a shot lol. 

I usually have my meals prepped from the day(s) before, and I pack my lunch bag and start breakfast. Lately I’ve been making egg whites and a bagel with peanut butter, a tasty breakfast that has protein, carbs and fats all in one!! I then pack the rest of my snacks brush my teeth and head to the gym. 

I usually have a few 1 on 1 sessions before I coach the 9:30am class. (PT and Skills Sessions) After coaching the 9:30am class if I don’t have another session directly after I will have a meal (basically my first lunch)….start warming up and train. For the most part my training takes about 2-3 hours to complete (depending on the day) and if I don’t surf the gram for too long in between sets haha! 

After I finish training I usually have a session from 3-3:30pm. At which point I will have my second ‘lunch’ (I’m usually pretty wiped at this point).

As I gear up to coach 4:30,5:30 and 6:30pm classes, I usually try to amp myself up by watching something funny for 15-20 minutes to get my head right. The night classes are always high energy – members coming off their full day of work and ready to smash the days workout. 

After I finish coaching if I don’t have another session at night I’ll clean up and head home. At which point my third meal arises. I usually have a shake with this meal to really carb up before laying down and doing it all over again! 

A lot of people ask me how I keep up with everything throughout the day, and to be honest I love being busy. Keeps me moving, if I wasn’t doing this i don’t know what I would be doing. After I gave up golf professionally I dove 100% of my efforts into CrossFit. It saved me. It changed my life for the better, it humbled me. It continues to humble me!!! Coaching and training. The chase never stops and I’m ok with that. Chasing perfection is something I’ve grown to enjoy. 

Although it may not be attainable…it sure does make the ride that much more enjoyable along the way. 

-Coach Colton

At the very base of the CrossFit Pyramid of Health & Fitness, is NUTRITION. Why is nutrition the base of fitness?

Our bodies rely on the energy we receive from food to perform all of its normal functions. Even when we are sleeping and seemingly resting or sedentary, our bodies are using energy to perform autonomic functions such as pump our blood, breathe, repair muscle, supply organs, provide for cells, etc. If you need energy even when you’re sleeping, think about the amount of energy you need while training or performing physical activity. Nutrition and food is the key!

So many people approach me about nutrition and nutrition coaching, but have tons of questions. I am finding most people are hesitant to start with a nutrition coach because they don’t really know anything about nutrition.

That’s the exact reason you should hire a nutrition coach. As a nutrition coach my job is to educate you and coach you into making better and healthier nutrition and overall lifestyle choices.

Lets start here, and talk about macros. Macro counting and coaching can seem intimidating at first, but once you get started, and get practicing, it all starts to make sense. My job is to make things as easy as possible for you.

Here are some basic terms to start with

Macronutrient: Chemical compounds in our diet that provide us with energy. These are the building blocks of our nutrition. Each macronutrient has its own unique role in the ways they provide our body with energy. Macronutrient ratios within our diet vary depending on individual goals, body types, lifestyles, ethnic backgrounds, etc.

The three macronutrients in out diet are:

Carbohydrates, Fats, and Proteins.

Carbohydrates: Carbohydrates are generally our main source of energy. Carbohydrates are converted into glucose by your body to be used for energy. “Carbs” also play a role in the structure of cells, tissue,and organs. Main sources of carbohydrates include: fruits, vegetables, and grains.

Fats: The body also uses fat as a fuel source, and fat is the major storage form of energy in the body – fat is stored as glycogen. Fat also has many other important functions in the body such as producing hormones, protecting your organs, and supporting cell growth. Main sources of fats include: vegetable oils, nuts, and dairy.

Protein:  made up of many amino acids joined together, proteins are a necessary part of the diet, and are essential for normal cell structure and function. Main sources of proteins inclue: meat, dairy, eggs, and beans.

If you have any questions, you can always reach out to me, or the rest of the CFR team at

You Can Book a FREE ‘No Snack Chat’ at anytime!

Sit down with a CFR Nutrition Coach for 15 Minutes and discuss how Nutrition can boost your health and fitness!


-Coach Kalie



Precision Nutrition: The Essentials of Sport and Exercise Nutrition

Let me open up my life to you guys and give you some insight into my daily routine.

I am a very busy mother of 2. I work at two different gyms, with my schedule always changing and rearranging.

I am going through a separation. I am trying to be the best athlete I can be and stay consistent with my training.

With all these things I’m juggling, sometimes it’s hard to stay motivated and get minuscule tasks completed. I don’t have my ‘shit’ together all the time and sometimes I don’t want to

fold my laundry, or write a blog, or get up and train,  or meal prep you can forget that.

One thing I’ve noticed is that as soon as I get started and get these things done; even the things that seem intimidating or daunting, once initiated, make me feel genuinely HAPPY.

There’s such an amazing feeling that comes with being productive and just getting shit done!

This applies to working towards your goals too. I guarantee it doesn’t make you feel good sitting around thinking and wishing instead of doing. Actually it probably makes you feel

worse. Guess what — the longer you sit around thinking and wishing and saying “one day”, “maybe tomorrow”, “i’ll start Monday” the more time you’re wasting !!!! Stop wasting your

life, get moving, start now!

The truth is, reaching your goals feels great, but the true joy is in GETTING STARTED and all the little work you put in every day knowing you’re getting closer to achieving

something or completing something. It’s so satisfying and EMPOWERING knowing that you’re reaching for something and taking charge and working on it.

The sooner you start, the more productive you feel, and you fire up that joy and satisfaction knowing you’re now taking action to get what you want!

What are you waiting for?


-Coach Kalie

What is fitness or rather, what does fitness mean to me?

Does it mean burning calories and being “skinny”? No.

Does it mean lifting dumbbells, barbells and having huge, jacked muscles? Also no.

To me fitness means maximizing my body’s potential for physical performance.

To me, fitness doesn’t mean physique. Not that I don’t think physique has a role. 100% physique and body composition (body fat levels) have a huge role, but I think it’s importance takes a back seat to performance.

I’ll use my own experience as an example: For years I went to a globo gym, “lifted weights” body building style, ran, did cardio, ate salads. Salads are the key right? All I got was “skinny fat”. I’m sure if I had more guidance or used a personal trainer for a longer period of time, sure, I could have had better results. Chasing “skinny” never really seemed to work for me, and even when I was at my “skinniest” I still don’t even think I looked that great. At least not in my opinion.

After a couple years of being a personal trainer myself, I finally decided to bite the bullet and join CrossFit.

My friends had been trying to convince me for about a year, so I finally gave in. My personal training style was very functional fitness based already, so I loved CrossFit right away.

That’s when things in my mind and my mindset started to change. I started looking at things from a performance perspective, instead of a scale and aesthetic perspective. I started chasing numbers on the barbell and on the board and it was so much more rewarding than trying to be “skinny”.

An amazing thing happened when I started training and eating for performance. The aesthetics and physique started to follow! Especially once I dialled in my nutrition from a performance stand point, then I really started to  notice my body becoming leaner.

You need to eat to fuel your body, but also eat proportionately to promote LEAN body mass. Let’s face it, your body just isn’t going to function or perform at its best with a body fat amount that is too high.

I don’t  believe in body shaming, but the truth is that your body just doesn’t want to carry around that extra fat. It won’t be at its best, YOU won’t be at your best! You’ll feel sluggish, slow, and fatigued.

Once you focus on those performance goals, and fuel your body for performance, the rest just falls into line. And performance doesn’t have to be localized to CrossFit – Performance can mean your days work at your job, or playing with your kids/grandkids. Body composition is just a beautiful byproduct of performance training and performance based nutrition!

Eat Better – Feel Better – Perform Better

-Coach Kalie