Last weekend, I attended the second masterclass of the 12-week RE.WIRE Project. As we reviewed progress, one participant made a comment that struck a chord:
“I thought I was eating healthy.”
This phrase is something I’ve heard countless times over the past 15 years. In fact, I’ve said it myself. Fifteen years ago, I realized that what I considered “healthy eating” wasn’t all that healthy after all. That doesn’t mean I’ve eaten perfectly for the last 15 years—far from it! Knowing and doing are two very different things, and even when you know better, there’s always room to learn.
What’s healthy for you can change over time, and sometimes, what worked before may no longer serve you. Confusing? Stay with me.
What Does Eating Healthy Mean?
Eating healthy means fueling your body in a way that supports your health. And health is more than the absence of sickness; it’s about thriving, not just surviving.
CrossFit founder Greg Glassman wrote about the sickness-wellness-fitness continuum, where fitness represents optimal health. Nutrition is the foundation of the CrossFit pyramid for a reason—it’s the base upon which all your performance and wellness are built. Without solid nutrition, everything else crumbles.
What Is Healthy for You?
What’s healthy for one person may not be healthy for another—it all depends on context.
For example:
- Activity Level: A highly active individual, such as someone training for a HYROX event, needs a diet that fuels their performance. This might mean consuming more carbohydrates and total calories to support the intense workload.
- Goals: If your goal is to lose weight, your approach to nutrition will look different. You might need to focus on portion control or reducing processed foods, even if your workouts aren’t as intense.
- Life Stage: Your nutritional needs change as you age or experience major life events. For example, recovering from illness or injury may require more protein for healing, while the overgang (menopause) brings hormonal changes that affect metabolism, muscle mass, and fat storage. Adjusting your diet—such as increasing protein, fiber, and healthy fats—can help during these transitions. Additionally, a sedentary lifestyle requires fewer calories than an active one, highlighting the importance of tailoring your nutrition to your current activity level and life circumstances.
Even time of year matters. Cold weather might make you crave hearty, warming foods, while summer calls for lighter, hydrating options.
In short, “healthy” isn’t a one-size-fits-all formula. It’s about tailoring your diet to your unique situation and goals.
Do You Know What You’re Eating?
Before we can talk about eating healthier, we need to talk about awareness.
Have you ever tracked your food for a week? Written down everything you eat and drink?
- Do you know how much protein, fat, and carbohydrates you’re consuming daily?
- Are you aware of how many fruits and vegetables you’re eating?
Let’s look at an example.
Imagine you grab a croissant with butter and jam for breakfast. It seems like a light start to the day, but it can pack around 400-450 calories with minimal protein and fiber.
Now compare that to these three meals:
- Breakfast: A bowl of oatmeal with fruit and nuts (~350 calories).
- Lunch: Grilled chicken salad with olive oil dressing (~400 calories).
- Snack: Greek yogurt with honey and a handful of berries (~150 calories).
Together, these three meals provide better balance, more nutrients, and satiety, all for around the same calorie count as that one croissant. This is why understanding your food is so important—small choices add up!
Knowing vs. Doing
Let’s say you’ve done the research and know what’s healthy for you. Great! But are you actually following through?
If you’re anything like me, you probably know the better choice but sometimes struggle to make it.
Personal Experience: My HYROX Training
In 2023, I trained seriously for HYROX competitions for about 6 months. During this time, I hired a nutrition coach to help me stay accountable and lose weight while maintaining muscle.
This accountability and focus paid off—I was able to reduce my 5K time from 19:40 to 18:05. Every kilogram I lost made me faster, which was incredibly motivating.
The key during this period was staying below my calorie target while keeping my protein intake high. One of the biggest changes I made was cutting milk from my coffee—such a small adjustment but incredibly effective! And of course, having my coach Annie check in with me regularly kept me on track.
This experience was a powerful reminder that even small, consistent changes can lead to big results when paired with accountability and focus.
Need Help Staying on Track?
If you’re working toward a goal and not seeing results, it might be time to ask for help. Accountability can come from friends, family, or—better yet—someone with the expertise to guide you toward your specific goals.
At CrossFit 020, we’re here to help. Whether you need advice on nutrition, training, or creating sustainable habits, we’re ready to support you every step of the way.
On November 25th, we’re kicking off our X-MAS Accountability Program (click here)! For 6 weeks, we’ll guide you toward progress during a season when many people tend to drift away from their health goals.
With support, structure, and a clear plan, you can finish the year feeling stronger, healthier, and more in control than ever. Let’s make this holiday season about growth—not setbacks!