Monday, February 25

A message from Coach Tom on his nutrition changes!


Monday, November 26th, 2018 I decided to try something new with my nutrition. I decided to simplify everything and follow a plan I’d never tried before. Before I get to the specifics, let me give you my brief background.

My mom had a term she used to describe my physical build as a child and into my teenage years: “Husky.” I was overweight all growing up. Even being a good athlete growing up, my physical appearance always lingered as a negative thought for me. I was overweight for a reason. My diet consisted of pop-tarts and other sugary stuff for breakfast, huge portions of hot school lunches, two or more servings of every dinner at home, and so many snacks.

Then I found CrossFit later in college. I got stronger, became faster and more powerful, I ate healthier, and I felt amazing! In my 8 or 9 years of doing CrossFit my weight slowly climbed, due to muscle gain along with some inconsistent nutrition trends. I’ve tried multiple times over the years to do extra workouts to burn some extra calories to look better, but it never changed the way I looked. I’ve always said it and known it was the truth, but I was in denial...You can’t out-train a bad diet. My diet has never been BAD, but never consistent enough to make the changes I wanted to see.

Now let’s get back to November 26th, 2018. I meal prepped just like always on Sunday the 25th. The difference was that I meal prepped myself four meals for each day. Just four meals each day made up of real food, proper portions, and mostly plants. No snacks, no going back for seconds or adding to the meals. I remember that first week being incredibly challenging and it made me aware of how serious my old habits were. I was constantly going to the fridge or cupboard for something to eat, even if it was 30 minutes after eating one of my meals. I made it through that first week battling old habits hard. On that first Friday, I remember all too well feeling the urge to cry, be angry, laugh, cry again, get angrier, and finish with crying myself to sleep. All the emotions, all the withdrawals, and all the forward progress. I kept after it. Week after week I focused on sticking to the principles of the plan. My habits changed. I knew that the new habits were sticking when I stopped myself from taking a bite of cereal from my nephew’s bowl telling myself, “I don’t do that anymore.”

I’m now down 20 pounds since November 26th and I feel awesome and I’m happier than ever with how I’m starting to look. Better than that, I know that I’m eating healthy foods and my self-control has never been this strong. I have written countless plans for individuals and I have designed and run Fueling Activity over and over. I have seen people get amazing results from those things. I’ve also seen them fall off because the workload to maintain the plan was too high. I know this challenge coming up isn’t for everyone, and that’s ok. I just thought it might help to share my background along with my experience over the last couple of months. I’m excited to see what you are all able to do following the principles that have changed my attitude towards food and have made me excited about my nutrition staying solid for the long run.

Workout for February 25
20 min to Build in Snatch Complex
1 Power Snatch from Floor
1 Hang Squat Snatch
2 Overhead Squats

DB Box Step Ups
5X5

CrossFit 616