‘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 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


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

Why do people some people always need to have opinions about others. I hear so many judgements and criticisms about people every single day.

People seem to think they know what’s best for other people. They have a better way of doing things, a better way people should run their own lives. I hear people saying “why would you do that” and “you should do it this way”. They don’t understand why people do certain things certain ways.

I don’t know why anyone else would think they know what is best for other people. You see them for a fraction of the day a few days a week. The other 23 hours a day you have no idea what goes on in someones life and as my 7 year old would say “you don’t live in their body”.

You don’t need to understand why people do things. The only life you’re living is your own. 

Stop wasting energy judging and criticizing other. You only have to live your life. The only person looking back at you in the mirror is yourself. No one else deals with your choices, your feelings, or anything you encounter in a day. It’s all you, so no one should make any decisions for you except for YOU! Why even care what others think when they are only aware of such a small fraction of what is going on in your life. It’s so easy to make quick judgements without knowing the full story. Worry about your own actions and your own life choices.

Let go of 2 things :

  1. Worrying about what others do
  2. Worrying about what others THINK of you

People aren’t robots and they are not going to make all the right choices and do all the right things all the time. Life is never black and white stop judging people like it is.

-Coach Kalie

What a great training week. I got EVERYTHING done in programming which honestly never happens. Between work, mom life,

running a household, etc, it can be hard to get it in.

This week I ate properly, I tried to sleep, and the most important thing I did was put my phone down during training and at

night. So this week I’ve hit PR’s almost everyday. Strung 2 muscle ups together. Then today strung 3. PR’d my clean, split

jerk, strict handstand push ups, and toes to bar. So many PR’s so needless to stay on i’m on a high.

Now, every week is NOT like this. Some weeks blow chunks. Some weeks I feel like I’m making no

progress. Some days to hit 90% on lifts is a struggle or feels near impossible. That’s ok though, there will always be days,

weeks, and months like that. Train anyway. Train through those plateaus and gains will come.

Don’t get discouraged. Stay on track always.


-Coach Kalie