A huge thank you to Deb for sharing her nutrition journey with our Coastal CrossFit community. Your willingness to be open about your experience will no doubt inspire others to take that first step towards improving their own health.
Over the next few Mondays, we’ll be sharing the nutrition journeys of some of our members. Our hope is to show that it’s never too late to focus on your nutrition. Whether you’ve just started training or have been with us for years, positive changes can happen at any stage. Small, consistent improvements add up over time, and the rewards go far beyond appearance—they include better health, more energy, improved performance, and a better quality of life.
Deb’s Journey…
“You don’t know until you feel better.”
When people think about improving their nutrition, they often focus on losing weight. But for Deb, the biggest changes have gone far beyond the number on the scales.
At 64 years old, Deb has been part of the Coastal CrossFit community since 2015, joining our bootcamp before transitioning into CrossFit in 2017. Since making nutrition a priority, she has lost 6kg of body fat, become stronger, fitter and discovered just how much better life can feel.
Ironically, what surprised her most was something she didn’t even realise she was missing.
“You don’t know what’s wrong until it’s improved. Overall, I just feel better now.”
Fuel the athlete you want to become
Deb’s motivation wasn’t driven by chasing a particular number on the scales.
It was much simpler than that.
“Look like an athlete, move like an athlete – performance.”
That mindset changed the way she approached food. Nutrition became less about restriction and more about supporting the work she was doing in the gym.
She began focusing on the fundamentals:
- Eating more whole foods.
- Increasing her protein intake.
- Reducing processed foods.
- Eating enough carbohydrates to support training.
- Planning meals ahead of time.
There were no shortcuts or magic solutions—just consistent habits.
Progress creates motivation
One of the most powerful parts of Deb’s story is that she didn’t realise how much her nutrition was helping until she experienced the difference.
Since making those changes, she has noticed:
- More energy.
- Better training performance.
- Increased strength.
- Weight loss.
- Reduced joint pain and inflammation.
- Better mental health.
- Greater confidence.
- Improved health markers.
- More consistent energy throughout the day.
The biggest surprise?
“Better energy in training and improved workouts.”
For many CrossFit athletes, performance is often the first thing that improves. Better nutrition allows you to recover, train with more intensity and get more out of every session. The physical changes are often just a by-product.
Consistency beats perfection
Like everyone, Deb still has challenging periods.
Weekends can make staying on track more difficult, but she doesn’t let one meal or one day derail her progress.
“If I fall off track, it’s usually no more than two days. Then I get back on track.”
That simple mindset is one of the biggest reasons she’s been successful.
She doesn’t aim for perfection—she aims for consistency.
Meal planning, shopping with purpose and cooking ahead have become part of her routine, making healthy choices the easy choices.
The discipline is worth it
When asked what keeps her motivated, Deb’s answer was simple.
“Working towards goals, feeling good and seeing progress.”
Her nutrition journey has become about much more than food.
“Improving my nutrition has shown me discipline, education—you never achieve goals unless you work at it.”
That discipline has carried over into everyday life, improving her confidence, relationships, family life and day-to-day energy.
Advice for anyone thinking about making a change
Deb’s advice isn’t complicated.
“If you’re going to start tomorrow, why not start today?”
And if she could recommend just one habit?
Write down what you’re eating.
Awareness is often the first step towards change.
It’s never too late
Deb is proof that age is not a barrier to becoming stronger, leaner and healthier.
At 64, she has lost 6 kg of body fat while becoming stronger and fitter than she was before. She hasn’t relied on extreme diets or quick fixes. She focused on building habits she could sustain, one day at a time.
Perhaps her most powerful message is also her simplest.
“You don’t know until you feel better.”
If you’re wondering whether improving your nutrition is worth the effort, Deb’s story is a reminder that the rewards often extend far beyond what you can see in the mirror. Better training. Better energy. Better health. And a better quality of life.
That’s what good nutrition can do.
