Every 90 days, we sit down with our clients 1-on-1 to measure their progress. We aim to help them understand their progress and adjust their habits for better results.

One of the key tools we use in these sessions is the InBody scan—a high-tech body composition analysis that gives us insight beyond just weight. This test helps us identify trends in body fat, muscle gain, and hydration levels, allowing us to spot patterns and make targeted adjustments to our clients’ training and nutrition plans.

Additionally, we dig deeper into our client’s daily habits—what they eat, how they hydrate, and how their lifestyle influences their results. From there, we create an actionable plan to get them closer to their goals.

InBody Test

The InBody scan measures the following key biometrics:
✅ Weight – The amount of water, skeletal muscle mass, and body fat in your body.
✅ Skeletal Muscle Mass – Helps track muscle gain and overall strength progress.
✅ Total Body Water – Ensures hydration is supporting performance and recovery.
✅ Body Fat Percentage – The best indicator of fat loss vs. just weight loss.

Unlike traditional scales, the InBody scan separates muscle from fat and water weight, helping us determine whether weight changes are coming from fat loss, muscle gain, or water fluctuations. This prevents frustration from “stalled” weight loss when, in reality, muscle gain and fat loss may be happening simultaneously.

By reviewing these numbers every 90 days, we can course-correct and set new action steps tailored to each client’s progress.

The Nutrition Questions We Ask (And You Should Too)

If a client isn’t seeing the progress they expected, we go through the following set of questions:

• How’s your eating? (What did you eat for breakfast, lunch, and dinner?)
• What kind of snacks do you eat between meals?
• Do you drink alcohol? How often and how much?
• What does your weekend eating look like? (Weekends tend to be a major sticking point for most people.)
• Are you intentional about your water intake?

Most often, the biggest roadblocks to progress come from carbohydrate intake and weekend eating habits. Many people eat well during the week but overconsume refined carbs, processed foods, or alcohol on weekends, setting back their progress.

The Next Steps: Practical Solutions for Better Nutrition

Once we’ve identified the client’s biggest struggles, we offer simple, actionable steps that fit their lifestyle:

✅ Swap refined carbs for whole foods – Instead of bread, rice, and pasta, we encourage eating fruits and vegetables. These are more nutrient-dense, fiber-rich, and satiating, helping clients feel fuller while consuming fewer calories.

✅ Plan weekend meals just like weekdays – Treat weekends like weekdays when it comes to food choices. Pre-planning meals and being mindful of portion sizes helps prevent overindulging.

✅ Increase protein intake – Many clients under-eat protein, which is essential for muscle recovery and fat loss. We suggest lean meats, fish, eggs, and protein shakes to keep protein levels high.

✅ Be mindful of alcohol consumption – Alcohol isn’t just empty calories; it also disrupts sleep, recovery, and fat loss. We’re pretty anti-alcohol at CrossFit Showdown, so we tell our clients to avoid it as much as possible.

✅ Hydration – We recommend a minimum of half their body weight in ounces of water per day.

You Didn’t See Results in The Scale… So What?

Most of our clients see noticeable results within the first six weeks.

If you commit to training three times per week and follow the nutrition strategies we outlined, you’ll likely lose weight, gain muscle, and feel better overall.

The biggest factor that stalls progress isn’t a lack of effort—it’s deviating from the plan. Inconsistencies in training, nutrition, or recovery can lead to frustration and setbacks, but the good news is that small tweaks can get you back on track.

If the scale isn’t moving, it’s not a failure—it’s just feedback. The scale is just one tool for accountability. More often than not, a few small adjustments to your eating habits can make a big difference.

And remember—there’s always something to be proud of and grateful for. The fact that you’re showing up, putting in the work, and making an effort to improve already puts you ahead of most people. Progress isn’t always measured in numbers; it’s also about how you feel, move, and show up for yourself every day. Keep going!