The health and wellness plan is here to provide guidance to those who just want to focus primarily on health. There is less emphasis on performance or fat loss and we want to focus more on balance and enjoying our training.  

Our goal at pH Nutrition is to push people towards the wellness and fitness end of the continuum as much as possible. Moving away from sickness is always the number one priority when working with clients. This is very much based on the "prevention is better than cure" principle.

You see CrossFit and nutrition can be a double edge sword. Do both correctly you will be supercharged and head towards the fitness end of the continuum. Often people will do one OR the other. 

We see members smashing themselves in class only to eat poor quality food or have a nutrition plan that doesn't support THEIR lifestyle. 

When you get BOTH your nutrition and training correct for becomes a stress free road to PB city!



The health and wellness plan will provide ample opportunities for us to nourish our body. Over snacking or under eating are two areas that we often see with clients and both can take us towards the sickness end of the continuum. 

Under eating...or under fuelling the amount of exercise we do causes stress on the body. We are not giving it the fuel it needs to perform. If we are not eating at regular times we also have less opportunities to eat food that will support our health and recovery.

On the flip side overeating / over snacking can cause an excess of calories. Have a structure and stick to it!


The overriding emphasis of the wellness plan is balance.

  • Carbohydrates are balanced over day (slightly increased post workout to help recovery and energy levels). 
  • Protein intake is moderate. Spread evenly over the day.
  • Healthy fats are eaten at each meal (lowered slightly in the post workout meal).

We have more balanced meals than in the other plans. We should be eating to 80% full and never have periods of real hunger.

Monitoring how our energy levels over the day is essential. We don't want any afternoon slumps or symptoms of tiredness in the morning. Balancing our meals and eating regularly will really help. 


Wellness is a process, never a static state. Most of us think of “wellness” in terms of “illness” and assume that the absence of illness indicates wellness. There are actually many degrees of wellness, just as there are many degrees of illness.

Can you see the middle part of the continuum? It says "comfort zone" and "false wellness"

One of the biggest elements of CrossFit is to take you out of your comfort zone, to make you adapt and progress. At pH Nutrition we want you to have structured nutrition that works for you. 

Sporadic nutrition is rife in society, people following fad diets for short periods of time. You will never achieve high level wellness following a 4 week juice diet!

If you want to create a sustainable nutrition plan, that is easy to follow and that allows you to live your life then you are in the right place. 


Moving from the centre to the left shows a progressively worsening state of health. Moving to the right of centre indicates increasing levels of health and wellbeing. The symptom/treatment based approach can bring you up to the neutral point, where the symptoms of disease and illness have been alleviated. That’s all it’s designed to do.

On the other hand, the Wellness approach, which can be used at any point on the continuum, helps you move toward higher levels of wellness. The wellness paradigm directs you beyond the neutral point and encourages you to move as far toward wellness as possible. If you are ill, then treatment is important, but don't stop at the neutral point. 

We want to PREVENT going left along the continuum. Using nutrition we can achieve this

In all honesty, it less important where you are on the continuum; it’s more important which direction you're facing – toward illness or wellness. 

The incredible thing is that CrossFit allows everybody the opportunity to face right and head towards wellness. When we couple personalised nutrition with a solid CrossFit program the results are incredible....and sustainable.