Happy Holidays Everyone

To continue from last weeks blog about protein…
How much protein should we be eating?
For the average person that is not active, and looking to maintain an already healthy body weight, an  intake of .4-.6 grams per pound of bodyweight is ideal and sufficient.
For a person who is trying to lose body fat, high protein is important. Protein is anabolic, meaning it “builds up” lean body tissue (muscle). This is important while losing body fat to maintain lean body mass. My recommendations for those trying to lose body fat is .7 + grams per pound of body weight.
If you are trying to build muscle, 1 gram + per pound of bodyweight is my recommendation, as protein is going to be the building block of muscle gain, and help you to keep building LEAN body mass.
**** I also think it is worth mentioning – if you are injured or recovering from an injury or surgery, high protein is also very important. Your body is trying to rebuild, and as protein is anabolic (build up), this will aid your body in repairing and rebuilding the damaged tissue,
Check out this link for easy 5 ingredient NO GRAIN protein balls!
Have a great weekend!!
Coach Kalie

Hi everyone! Please enjoy this amazing winter comfort food recipe! Its a good one!!


  • 2 lbs Ground Turkey,
  • 15 oz can Sliced Stewed Tomatoes
  • 15 oz can Black Beans, drained and rinsed
  • 15 oz can Pinto Beans, drained and rinsed
  • 15 oz can Corn
  • 1 Pepper
  • 1 Onion
  • 12 oz bag Broccoli & Cauliflower Florets, frozen (or 1/2 broccoli, 1/2 cauliflower if you can’t find a blend)
  • 8 oz Fat Free Cream Cheese, room temp
  • 1 C (227g) Fat Free Greek Yogurt
  • 1 packet Ranch Dip Mix
  • 2 packets Taco Seasoning


  1. In a large pot or an Instant Pot, brown your choice of ground meat over medium high heat with one packet of taco seasoning. (Use the saute function if using an Instant Pot.)
  2. Once the meat is fully cooked, add all the canned ingredients, cauliflower and broccoli, and remaining seasoning packets to a large pot. Heat the mixture until the frozen veggies begin to soften, stirring often, before reducing the heat to low.
  3. Add the cream cheese and Greek yogurt to the soup and simmer for 5-10 minutes or until the cream cheese and Greek yogurt are fully incorporated and no lumps remain.
  4. To portion this out, you can weigh your final mixture in a large bowl using a food scale. Depending on your calorie/macro goals, portion accordingly. Using the total calories (~3,300), you could portion out 16 205-calorie meals, 10 330-calorie meals, 7 470-calorie meals, or whatever works best for your meal frequency and calorie needs. Be sure to account for anything you’ll add to the soup like cheese, sour cream, chips, etc.


  • Per 1/16 serving: 210 Calories, 18g Protein, 23g Carbs, 5g Fat
  • Each serving has 3 Smart Points.
  • Entire Recipe’s Calorie & Macronutrient Breakdown: 3,336 Calories, 297g Protein, 366g Carbs, 76g Fat
Coach Kalie

Happy Holidays everyone!

I know this can be a stressful time of year when we are trying to stick to our nutrition goals. I have created a list of steps to take to stay on track when you’re heading out for a holiday party.
We have a ****NEW NUTRITION MEMBERSHIP***  to accounce.
As you all know, the nutrition membership is a minimum 3 month commitment. These 3 months allows time for the educational and transformational process to really take place, and to find something that will really work in helping you reach your goals.
Some of you love to have lots of accountability, and stay on after that 3 months. After 3 months, if we feel like you have the hang of what’s working, and you have been able to reach goals or come close, we now offer a MAINTENanCE plan. This maintenance place will have biweekly check ins instead of monthly, and will be at a month to month cost of $75.
Ok, please see below for your Holiday Survival Guide!
1. Since it’s easy to gravitate toward the food table and participate in mindless snackless, fill up on something like veggies, a salad, or a protein shake before you leave. This will you avoid that mindless snacking.
2. Be aware. Before you reach for anything, pause and ask yourself if you are really hungry. Wait another 30 minutes before you eat anything. Mindfulness is key!
3. Don’t find a seat near the food table. (Out of sight of mind). Be social and enjoy spending time with others, instead of focusing on the food.
4. Plan ahead. Make a detailed plan of what you intend on eating or drinking at the party. Try to stick to the portioned plate. This will set you up for better success.
5. 50% rule. Only fill your plate with 50% of what you had originally intended. If you are still hungry, go back back for more.
6. Stop when you feel 80% full.
7. If the 50% and 80% rule isn’t helpful for you, use your myfitnesspal or your food diary sheets instead so you can see what you are eating.
8. Eat slowly and put down your fork in between bites. Eating slower will give your brain time to receive  the “I’m full” signal from your stomach.
9. Keep water with you to keep you hydrated and help you feel more full.
10. Most importantly, enjoy yourself! This is a time to relax and enjoy family and friends. If you feel like you weren’t successful, the next day or meal is an opportunity to be back on track!
Merry Christmas!
Coach Kalie
As most of you know, I encourage all my clients to drink at least 2 litres of water per day. We all know that water is important…but do we know why?
Water is the most important and widely used nutrient in our body. Every single process that happens within our body uses water.
The average male is made up of around  60% water and the average female is made up of around 50%. Our brain is made up of mostly water, at 75%!
The many functions of water include:
– Transport nutrients through the body
– Moisten eyes, mouth and noise to function properly
– Help maintain electrolyte and PH balance
– Maintain normal body temperature
– Reduce the chance of kidney stones
– Ensures adequate blood volume
– May reduce constipation
Don’t neglect your water intake, and if you have any other questions, please reach out!
– Coach Kalie

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