You Can’t Out Train a Bad Diet!!!

Proper nutrition can not be overlooked. Whether your goals be weight loss, performance, or longevity nutrition plays a vital role. We believe that proper exercise will only take you so far, and just like everyone should have individualized training they should also have an individualized nutrition program.

What is Nutrition Coaching?

Nutrition Coaching involves motivating individuals to cultivate positive health choices. With proper education and support, clients will achieve their health goals through lifestyle and behavior adjustments. Nutrition Coaching is the perfect way to get the support, motivation, and accountability you need to be successful.

Kelly will be your personal advocate to help you look and feel better naturally from the inside, out. Her personalized one-on-one programs are specifically tailored to your needs and lifestyle in a way that is flexible, fun, and free of harsh restrictions. She will arm you with the information and tools you need to learn how to cook, eat and live in a healthy way that works best for your body to help you take control of your health!


  • Establish and take action towards achieving nutrition based goals
  • Modifying behaviors in order to achieve those goals
  • Become self-reliant and gain confidence
  • Take greater responsibility and accountability for actions and commitments


Sounds scary and crazy right? However, it’s not as extreme as you may think.

It simply means adding more avocado, a little extra olive oil, a handful of raw walnuts to your salad and including some fattier grass fed meats and oily fish, while lowering the amount of sugar (yes, even the natural type from fruits) in your diet.

All it means is that all of us, men, women, athlete, desk junkie, weekend warrior, overweight and healthy weight alike could all benefit from becoming less reliant on carbs as the main source of fuel in our day to day regime and shifting more toward becoming better fat burners.

It does not mean:
• That you have to eat sticks of butter and spoonfuls of lard
• That you eat tons of low grade, processed meats and cheeses (actually, you’re better off skipping these entirely)
• That you eat no carbs
• That you eat tons of protein (moderate consumption only)
• That you’re going to gain weight because of all the extra fat calories you’d have to consume; remember you’re simply shifting around the macronutrients a little.

Over the last few years, I began exploring the higher fat approach and began making a few tweaks with my diet. Being able to approach my workday with such sharp focus was new to me, the ability to go for longer runs without having to rely on those awful gels any longer and the significantly decreased muscle soreness I’d experience after training all made for a winning regime. Plus all more health benefits such as – deeper sleep, lean body composition, improved health blood markers, no gut distress, no cravings, and more energy.

So what does a day of eating this way look like?
Here’s an example of a day in my life:

Coffee or Latte with a splash of coconut oil, Butter, and heavy cream after drinking a couple of glasses of water (yes I fuel on Bullet-proof coffee for my long, aerobic runs)

After the run… when I’m hungry (no need to hurriedly chug down a recovery shake to replace carbs you’ve used… because you’ve tapped into fueling with your fat stores)
Two eggs over easy, on top of garlic kale or spinach sautéed in coconut oil, sliced avocado

Later in the day… again-when you’re hungry. Sometimes, I eat twice each day. Other times, it’s three. It just depends on what the training looked like, how long it was, and what I’m doing the rest of the day.
Grilled grass-fed steak, arugula salad with EVOO, avocado, lime juice, sautéed Brussels sprouts

And to finish off… if it happens to have been a day where I’m eating three times, dinner would look quite the same.
Grilled, Wild Salmon, Grilled Asparagus & Peppers, mixed lettuce salad with avocado and olive oil

Sometimes I’ll have another cup of coffee with coconut oil or MCT oil in it. Sometimes, I’ll have a drink with dinner, such as a nice glass of Cab or merlot. And that’s my own balance; which works for me. See? It’s not that scary at all.

Give it a go, if even for a short period of time and sit back to observe any changes that may be ensue. I had a group of 30+ individuals, whom just completed a month of following protocols to become fat adapted & lost over 100 inches as a group.
Curious to learn exactly what to do?

Kelly Rozier, RD LD

Registered Dietitian, Precision Nutrition / Health Coach


KELLY  has a B.S. in Dietetics and Business Administration with an emphasis on Fitness and health promotion. Before coming to Buffalo Creek CrossFit, Kelly worked as a Registered Dietitian in a variety of settings/populations.

Kelly has a vast knowledge of nutrition with over 10 years of lifestyle nutrition coaching experience. Kelly enjoys changing people’s lives and helping them find balance with exercise and food by helping people shatter their beliefs of what they thought was impossible. Kelly also has a love for sports – especially CrossFit and Endurance events – and provides sports nutrition coaching as well. Kelly is currently the owner of Fuel Your Intensity ( Please Visit her website for more information.

Coaching Services Provided:

Level One
One Time
Food Journal Analysis and Advice
You will keep a detailed food journal for one week. Kelly will help identify quick fixes and dietary changes you can make to improve your Nutrition.
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Additional $20 for Initial Consultation
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Level 2
1 Month Nutrition Coaching
In addition to the services provided in Level 1, you will be provided with more in-depth nutritional guidance and education. You will have weekly Check-ins with Kelly and her phone number so you can call/text whenever you have any nutritional questions.
List 1
First Call Priority
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