Logan came to TSK as an owner of a CrossFit Gym (CrossFit SDA), a full time coach, husband, and 3x CrossFit Games Athlete. He was tired of feeling lethargic and beneath his potential as an athlete and with his mental focus + clarity throughout his long days. He also wanted to reduce body and really LOOK like the talented and accomplished CF Games Athlete that he is, not just FEEL like one. The goal was to increase food, habit stack throughout the days, and reduce body fat, while increasing strength and not sacrificing athletic performance…
Luiza's goals were to come into coaching to refine her body composition, outlook on food, and to figure out how to lean out without having to crash diet or seriously slash calories like she had in the past. Ready to get off the 'diet train', she trusted her coach, her plan, and communicated clearly during her check ins with her coach about the way she felt, her hunger levels, energy levels, sleep, and so much more, with transparency and honesty. She not only lost OVER 30 lbs but has cut over 10% body fat to have a more lean and defined athletic-looking physique...
My coach instantly identified that I was in a calorie deficit when I started and said “you are going to think I’m crazy but I’m increasing your food intake”. I told her “I’m an athlete, I just want to be told what to do. Give me a plan and I will do it.” Not only did she give me a meal plan with all foods I liked, she made it easy for me, coached me through it all, and I am so happy that I did this coaching program for myself, my daughter, and my health...
Coming into coaching, “I've always been a "good eater" - I like good food and not really a junk food type of person. I wanted to take all the thinking out of it and just train.” It wasn’t just about performance though, with Cheri, it was about making sure the food she loved, and the routines that suited her commute and training schedule, surpassed her expectations. “She sent me a weekly plan and if I didn't like something I just let her know and she found a better choice for me. Each week I checked in with her and we made adjustments as needed”.
“What made the difference – compared with other things I’ve tried – were the regular coaching calls. Beyond monitoring my progress, these calls were my rock of motivation and support. You don’t realize how much of an emotional process weight loss is until you go through it – and my coach understood not just the nuts and bolts of the process, but the challenging mental and emotional side. Here's what I learned during my 40 lb weight loss journey..."
My coach not only helped me balance my fitness and nutrition goals with my family obligations but also taught me that I could eat more than I was and still lose fat. This shift in my mindset was incredible—eating more even helped me set new personal records for deadlift, back squat, and bench press. I was also able to conquer my first rope climb and fuel my body properly during my first local CrossFit competition...
"My experience with The Swole Kitchen was incredibly valuable and empowering. Despite having a background in nutrition and training with a kinesiology degree, I lacked confidence in tracking my food and had many questions about nutrition. I chose The Swole Kitchen's 3-month macro program, followed by a 1-month Macro Express program, to help me gain the knowledge and tools I needed."
One of the most surprising things I learned was just how much food I could eat in a day without feeling hungry, all while keeping my energy levels high. Even when I encountered bumps in the road or when the scale wasn’t moving, my body composition was changing, and that was still a huge win. I realized that progress isn't just about the number on the scale—it's about how you feel and how your body transforms...