Nutrition Coaching for High Intensity Interval Training

Whether you are a CrossFitter or you attend classes like Orange Theory or F45, you have nutrition needs specifically based on your fitness routine. You have already prioritized training and fitness, but you feel like something is missing. You work out four to six times per week, but you aren’t getting the results you desire and you’re not sure what to do next. You know you could be performing better, recovering faster, and maybe even looking fitter.


F45 is a fun and challenging work out for many people around the world. You can see your progress on a monitor during class and track your progress in work outs over time. In addition to offering versatile and exciting work outs (like “Hollywood”), F45 sponsors multiple 8-week transformation challenges every year.  They even offer a prize at the end of the eight weeks for the worldwide winner of these challenges. It can be helpful to be going through a weight loss challenge with others so you can get some additional accountability and support. We are all for it! 

You may have participated on on of these challenges and seen good results.  What we can’t get behind is that sometimes during these challenges, you are not shown how to maintain the results you achieved during the F45 8-week challenge.

F45 challenges provide specific food lists from which you can eat during the challenge. If you stray from the list of  “allowed” foods, you could feel defeated or that you have failed. We encourage you to eat foods that you enjoy (in moderation) and provide you with a personalized nutrition plan specifically designed for you. No foods are off-limits but we will focus on adding nutrient-dense foods to your diet. 

They also provide a recommended calorie goal which may be too little or too much based on the number of times you are training, your height, weight, and many other factors.   We show you how to maintain your results so that you can confidently sustain your diet and results. Also, we monitor your F45 performance, recovery, mood, sleep, and individual caloric needs to ensure that you are getting the results, and habits, that will stand the test of time.  One size does not fit all for any diet and reaching your goals shouldn’t be on someone else’s timeline or terms.  


You probably train five days a week, do your accessory work, and eat “clean” most of the time but you still feel you could be stronger, look leaner, or recovery faster.  We’ve been in your shoes. All of the Beyond the Box Nutrition coaches are CrossFit athletes so we know first-hand how valuable personalized nutrition can positively impact your performance, recovery, and aesthetic goals.   

The specific energy requirements for CrossFit require more carbohydrates for fuel.  The bottom line is your body’s preferred fuel source is carbohydrates and you likely aren’t eating enough of them. We will help you determine the right number of carbohydrates (and fat and protein, too) you need based on your goals; performance, recovery, or aesthetics. Your energy (food) needs will vary depending on if you are competing or if your goals are to stay fit or look good naked and many other factors.  

Most CrossFit athletes are highly competitive and train hard which is a pretty incredible accomplishment until ot leads to over-training, under-recovering, and most likely, under-eating. You need the right amount macros for your goals and your training volume and intensity.  Everyone is different but we have seen is that many CrossFit athletes are probably not eating enough carbohydrates. Most athletes underestimate, or don’t even know, how many carbs they should be eating. Low-carb diets are not ideal for CrossFit athletes. 

Carbs are fuel! Your body needs the right amount to function at its peak.  So many CrossFit athletes spend countless hours training but don’t focus on their nutrition.  If you combine training and nutrition, the results will be exponential. If you hire a coach, you will likely learn a few things about what to eat before and after your training sessions, should your rest day nutrition look different than your rest days, and what to eat if you are doing a MetCon or a strength training session, just to name a few scenarios.  

Whether you are looking to gain muscle, lose fat, perform better, recover better, or look more fit, we can help you finally get the results you want by creating a plan specifically for you. Click here to schedule a complimentary call to learn more.

Orange Theory Fitness (OTF)

You are working out so hard, and probably very frequently, but your desired results aren’t matching your effort. You are frustrated with your lack of results. OTF is a fun and very popular high-intensity interval training program.  If you have been a regular OTF participant, but feel like your desired results aren’t matching your effort, hiring a nutrition coach could help you get results faster. Does any of this sound like you?

  • You are eating low-carb because you’re afraid to gain weight
  • You are eating “clean” but aren’t seeing results
  • You want to look leaner and maybe even have some visible abs
  • You just want to recover faster and have more energy
  • You are working out hard but not seeing results on the scale

You might have even increased the number of times you attend OTF classes and reduced your calorie intake thinking that you would see results faster!  This is a very common occurrence when people want to lose weight or gain muscle. The problem is, many people reduce calories too much and your body starts to fight back and resists weight loss.  

You don’t have to drastically cut your calories or go to class every day to see results. What you do need is a personalized plan that addresses your specific caloric needs.  

We will also take a look at other factors like stress, mindset, sleep, and other lifestyle factors that may be impacting your ability to get results.

Whether you are looking to gain muscle, lose fat, perform better, recover better, or look more fit, we can help you finally get the results you want by creating a plan specifically for you. Schedule a complimentary discovery call.

Our goal is to get you the results you want so that you can maintain the results on your own. At the end of the day, we want you to feel comfortable and confident enough NOT to ever need us again!

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