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

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

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 crossfitresurrection@gmail.com

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


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