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Friday October 11, 2013 CrossFit Stapleton- Denver, CO


Friday October 11, 2013 CrossFit Stapleton- Denver, CO

CONGRATULATIONS, Emily S. on your completion of the 8 week nutrition program with Tayler.


Emily is a full time student/Registered Nurse/CrossFitter/busy busy girl. She demonstrated incredible dedication and commitment to her nutrition after deciding to begin the 8 week program through CFS.

“It was so much fun to work with Emily for her 8 week nutrition change. The results I saw her achieve make my job so rewarding. It was incredible to see someone with as crazy as a schedule as Emily’s stay compliant and committed to such a difficult and demanding program. She never missed a week of food log, on the weekends we could’t prep together I would send her my recipes and corresponding grocery list and she would do all of her weekly food prep on her own. She also stayed consistent  in her attendance at CFS and I saw constant improvement with her performance in the gym.

Although the first couple weeks were incredibly fatiguing and frustrating she stuck right with it. She worked her ass off to get to where she is today.

Awesome job Emily, you should be very proud of yourself!!!”

– Tay

PS. YAY Nutrition!

 Post Nutriton Program Athlete Questionnaire:


First Name & Last Initial: Emily S


Hometown: Boulder Colorado


Age: 28


Occupation: Registered Nurse; working on my Family Nurse Practitioner Master’s degree at Regis University


When did you first start CrossFitting? December 2012


When did you first start training at CFS? December 2012 (Best decision I’ve made in a loooong time)


Favorite WOD: I absolutely love Cindy…don’t ask me why. I’m sure a lot of you are cringing at the idea of a Cindy right about now. I also love any workout that starts with an AMRAP.


Least Favorite WOD: Anything with running. I absolutely loathe running. I should probably get over that huh?


Tell us about your sports & fitness background: Like a lot of us CFSer’s, I always worked out at a gym, took yoga or kickboxing classes….and hated every minute of it. I was always looking for an excuse not to go. Before I started CFS, there was a good year to two that I barely did anything because I was just so tired of the monotony. 


What made you decided to take the steps toward bettering your overall nutrition? What was your nutrition like prior to starting the CFS nutrition program?  It took a lot of outside research and mental preparedness to get the guts to ask Tayler about the nutrition program. I tried doing paleo myself when I first started CFS and it was an epic, monumental fail. I knew I needed not only the support, but someone with the knowledge about nutrition to help get me through the tough period. Before the nutrition program, I ate a lot of…..carbs, carbs, carbs, some more carbs, sugar…..oh, and carbs. 


What sort of changes have you seen in your body, health and fitness since starting the Nutrition Coaching Program with Tayler ? (before / after) Before starting the nutrition program, I was proud of the improvements I had made in general since starting CFS, but something still wasn’t “clicking”, and I knew that nutrition was the missing puzzle piece. After starting the program, I have to admit, there was a rough patch for about 3-4 weeks in which I thought Tayler was out of her mind and paleo (although delicious) was going to kill me. And then about 4 weeks in, it all became worth it. I was running faster (shockingly), lifting more weight, and I had more energy than I know what to do with. My arms are much more defined, I lost 3in off my waist, and I have been able to put up more weight and actually keep up with all the veterans! WAHOO!


What sort of changes in your overall nutrition have you experienced since starting the nutrition program? Once you change something drastically and for the better in your life, you quickly realize how off it was when you were doing it “the old way”. Learning about how eating paleo affects your body, and not even in a physical activity kind of way, is what really helped me realize the long term health benefits. With almost every meal I eat now, I always hear Tayler in my head saying “add more veggies”…so that’s what I do. I try to center my meals around them. I also eat plenty of other food….orange chicken, blackberry glazed pork chops, salmon burgers, anything I can shove into a lettuce cup, plantain chips (newest obsession), blueberry muffins (after I was done with the 8 week program…and yes, PALEO). Currently I’m chowing down of 2 scrambled eggs, homemade paleo green chili, and ½ an avocado and hot sauce. If that doesn’t sound good to you, then you’re crazy. 


Please share with us any favorite CrossFit / Nutrition Coaching moments: Oh lordy, where do I begin? Tayler is an amazing coach, both nutritionally and physically. In the kitchen, that woman can whip up a meal so fast….and crap is everywhere. I’m a clean freak in the kitchen (or was), but now I’m a mess. So thanks, for that. Oh, and every time (literally, every time) we got together to cook, without fail, it turned into talking about all the attractive men at CFS. So thanks guys, you gave us hours of conversation. 


Any advice for people who are currently struggling with their overall nutrition? Take the plunge. Just do it. You will be sooooo happy that you did. I know a lot of people say this but if I can do it, anyone can. I have the willpower of….well, someone who doesn’t have a lot of willpower. It will truly change your life for the better. 


What are your hobbies, interests and/or talents outside of CrossFit? My hobbies are slim to none these days because my life revolves around school and work. When I can, I love happy hour and eating out more than most people I think (and yes, I do it now all paleo. YOU CAN TOO). Oh, I have been to two Hanson concerts this year. I know you’re jealous. I spend a lot of time in the car too…like way too much time. I have a sister in Ft. Collins, my mom in Longmont, Dad in Broomfield, friends in Boulder, work and CFS in Aurora/Stapleton….yup, that’s my life. I know you’re really happy to hear about all the excitement. 


Any additional comments about your time with Tayler? Tayler was so incredibly supportive and flexible with me. I live further away from CFS and between both of our nutty schedules, we didn’t cook together every week. We split it up where she would come my house and cook every other week. The fact that she was able to do this for me was aawweessoommee. I wouldn’t have made the changes that I have without her flexibility. 


Emily’s Before & After Numbers

Skin-Fold Measurements-mm   

Week 1     Week 4    Week 8
Abdominal  12 10
Tricep 16 15
Chest 2 2
Mid-Axillary 6.5 6
Subscap 9 8.5
Suprailiac 7 6
Tape Measurements- cm
Neck 14.74 14.5
Shoulder 41.5 41
Chest 36 35.25
Upper arm 12 12.25
Waist 30 27.34
Hip 38.5 37
Thigh 22.5 20
Calf 15 16
Weight 154.5# 149.5# 148.5#

Baseline WOD

6.37 5:19





Before Pictures: 


After Pictures:



A) Hang Power Clean 2” above the knees 3 x E.M.O.M. x 7@ 70% 1 RM

B) Deadlift (T n’ Go pace) 3-3-3-3 @ 80% 1 RM; (Build if able)
3 Rounds For Time:
Row 500 Meters
10 KB/DB Snatch FROM THE DECK each arm constantly alternating @ 55#/35# (sub is clean and jerk)

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