Nutrition Made Simple

Written by Nicole Aucoin, MS, RD, CFL2

When I worked as a registered dietitian in the traditional healthcare setting at the hospital and primary care, I felt stuck because I wasn't truly able to help clients make lifestyle changes to improve their health. They needed me years before crossing paths in the hospital to help them understand the importance of proper nutrition, daily movement and strength training, sleep, and stress management.

The burning question I've continued to ask over the past 12 years is how do we prevent chronic disease and avoid the issues that the majority of people at the hospital were struggling with?

A study of 116,043 individuals (mean age 43.7 years, 61.1% women) over 12.5 years found that healthier lifestyles were linked to significantly more disease-free years. The most favorable profiles included a BMI below 25 and at least two of these: never smoking, physical activity, and moderate alcohol consumption. These factors resulted in 9.9 additional disease-free years for men and 9.4 for women. Participants with these profiles remained disease-free until about age 70 to 71.

Simply put, our health is the outcome of our habits. 

For most people, it’s easier said than done. There are thousands of different diets out there, leading people to feel overwhelmed and unsure of what's right for them.

What we've found at Healthy Steps Nutrition, working with over 50,000 people worldwide, is a simple, habit-based approach focusing on a holistic framework (addressing nutrition, sleep, mindset, and movement) that yields lasting results.

Most of the people coming to Healthy Steps Nutrition and CrossFit HSN are frustrated because they've tried countless programs to help them lose weight and weren’t able to see results long term. They understand they don't just need a plan but a coach to keep them accountable.

Our coaches leverage virtual support to conduct weekly check-ins with clients. Instead of measuring and tracking every macro they consume, we use meal photos for coaches to provide feedback. All virtual support is streamlined inside the Healthy Steps Nutrition app (habit tracking, daily videos focused on health, meal photos, and streamlined communication between coaches and clients).

When combining nutrition coaching, strength and metabolic conditioning through CrossFit, community and ongoing support with a coach, clients have the recipe to take control of their health.

Healthy Steps Nutrition Case Study:

Andrew and Daniele were searching locally for a gym to help them lose weight. They had recently gone to the doctor and like most aging Americans, their bloodwork was trending in an unhealthy direction. They knew they needed help with their nutrition and fitness.

They booked a discovery call with me, and we discussed their goals. I invited them in for a free intro session at the gym. They both signed up for our transformation package, including three OnRamp sessions, unlimited CrossFit classes and individual nutrition coaching at Healthy Steps Nutrition and CrossFit HSN.


I led their personal training sessions, and it was the first time they had ever been taught how to do a proper squat or use a barbell. While apprehensive and sore, they trusted the process and kept coming back. They got connected in the 8 AM community and, a year later, are continuing to come 4-5 days a week.

They had a personal nutrition coach who helped them understand how to create healthy, balanced meals to fuel their bodies, learn new recipes, prioritize their sleep, and manage their stress. The coach not only gave them a plan but also checked in every week to see how they were doing consistently and then met with them every month for a formal follow-up visit and assessment of progress.

Within a year they are stronger than they’ve ever been, lost a significant amount of body fat and their bloodwork has significantly improved.

Daniele's cholesterol improved by 27%, and she lost 11% of body fat and 35 pounds of fat.

Andrew's triglycerides improved by 35%, fasting blood sugar by 10%, lost 10% body fat and 21 pounds of fat.

The traditional system prioritizes access rather than coaching. I went to my primary care physician recently. We had a conversation about people coming to see her to start weight loss medications. While these medications may help someone lose pounds on the scale, they're a bandaid and temporary solution.

If the patient doesn't prioritize nutrition and strength training, they will lose muscle. When they stop the medication, they will be in a worse spot because they likely lost lean muscle mass.

Traditional healthcare practices lack the capacity to provide clients with the support they need for lifestyle interventions and behavior change.

CrossFit Affiliate Owners have an opportunity to create a bridge with physicians to provide the support their patients desperately need to empower health by addressing nutrition, movement, sleep, and mindset.

This is the mission of the Global Health Initiative.

Reference: PMID: 32250383


“We have been gym owners for almost 15 years and CrossFit Gym owners for 12 years.  During that time, I have worked for a small engineering firm (3-4 employees) and have not had access to employer subsidized health insurance.  We bounced around between overpriced mediocre $15,000 deductible insurance and then the "Affordable" Care Act insurance scam that penalizes healthy families that actually work hard and earn an income. Our quoted monthly premium for 2025 was $1702.60 per month with a $7000 deductible.

That would be $20,431.20 just to have insurance plus the $7000 deductible for a grand total of $27,431.20 for 2025.  Even with our "free" wellness exams, that is atrocious.  We paid $18,343.44 in premiums for 2024, $17,728.92 in 2023, $15,937.56 in 2022, $19,074.96 in 2021, $19,855.44 in 2020, and $16,833.60 in 2019.  That equates to $107,773.92 for the 6 years we were under the ACA.

We have paid our $55 advocacy fee each for January. Rick had a pretty bad cough earlier in the month, so he scheduled an Urgent Care appointment through HealthTap, the tele-health option offered through CommunityCare. He paid the $129 fee to HealthTap and I submitted the bill through the CommunityCare app.  We had a little glitch, but after an email to our personal advocate, Lizzy, it was straightened out very quickly and we were reimbursed through crowdfunding for the full amount of the bill. 

Rick and I are over 55, so we may have to contribute up to $280 each for crowdfunding other members' bills. At this time, we have been asked to crowdfund $339 total. Even at the max amount, including the advocacy fee, we could pay only $670 total per month. Even at the max each month, we would only pay $8040 total for 2025.

We want to thank the CrossFit community and specifically CFMS for championing this wonderful benefit for CrossFit gym owners.”

- Sherri & Rick; Musclecamp CrossFit

Support the CFMS Scholarship Fund

If you plan to sign up for CommunityCare, we encourage you to use this special code during your enrollment: CFMS25

Every enrollment will contribute $250 to the CFMS Scholarship Fund. This supports our student members who are looking to get there CrossFit Level 1 and continue to teach and coach others through the CrossFit Methodology.

Nicole Aucoin's journey into the fitness and nutrition world began in 2010 when her best friend convinced her to try CrossFit. Initially skeptical and viewing it as potentially cult-like, Nicole found herself drawn to the supportive community atmosphere. This introduction to CrossFit would prove transformative, leading her down a path that would combine her professional expertise in nutrition with her passion for helping others achieve optimal health.

As a registered dietitian, Nicole's professional journey started in the traditional healthcare setting. After completing her education, she worked as the sole dietitian in a 200-bed hospital, managing patients across all departments from NICU to ICU. This experience, while valuable for building medical expertise and professional relationships, revealed a fundamental challenge in healthcare: the limited time available to create meaningful change in patients' lives. The constraint of brief, 10-minute consultations with up to 30 patients daily left her feeling frustrated with the system's inability to facilitate lasting health improvements.

In 2012, Nicole founded Healthy Steps Nutrition while still working at the hospital, demonstrating her entrepreneurial spirit and commitment to creating a more effective approach to health and wellness. By 2016, she had successfully transitioned from hospital work to full-time private practice, leveraging the relationships she had built with healthcare providers who began referring their patients to her practice.

A pivotal moment came when Nicole and her husband began traveling to CrossFit gyms, helping them implement nutrition challenges. Their innovative approach caught the attention of Chris Cooper from Two-Brain Business, leading to a podcast appearance that resulted in rapid expansion, with 50 gyms quickly signing up for their services. This success prompted Nicole and her husband to open CrossFit HSN in late 2016, which serves as both a community fitness center and a testing ground for nutrition and fitness integration strategies.

Today, Nicole's work focuses on empowering gym owners to confidently provide value in their communities and establish meaningful connections with healthcare providers. Her unique perspective, shaped by experience in both clinical settings and fitness facilities, allows her to bridge the gap between traditional healthcare and community-based fitness programs. She particularly emphasizes the importance of family-based approaches to health, having observed through her work with pediatric patients that lasting change requires whole-family involvement.

A testament to her commitment to family health, Nicole, along with her two stepchildren (now 14-year-old twins), authored a healthy kids cookbook. This project exemplifies her belief in making health and nutrition accessible and engaging for all ages. The twins, who have known Nicole since they were two, are actively involved in the family's healthy lifestyle, participating in workouts and contributing to the family's health-focused initiatives.

Looking ahead, Nicole's vision centers on fostering stronger connections between healthcare providers and fitness facilities. She recognizes that many gym owners may not fully understand healthcare challenges without direct experience in medical settings. Her goal is to help create confident, capable fitness professionals who can effectively partner with healthcare providers to support patient health outcomes. Through her work with Healthy Steps Nutrition and CrossFit HSN, she continues to demonstrate how integrated approaches to health, combining proper nutrition, exercise, and healthcare provider collaboration, can create lasting positive changes in communities.

Nicole's journey from hospital dietitian to innovative health entrepreneur illustrates the potential for bridging traditional healthcare with community-based fitness programs. Her work continues to impact both individual lives and the broader fitness industry, showing how dedicated professionals can create meaningful change by breaking down silos between healthcare and fitness communities.

Provider Spotlight:

Nicole Aucoin, MS, RD, CFL2

Written by Jenn Pishko

Connect With Us:

  • Every Tuesday connect at 2:30 pm ET to get your questions answered.

    Just hop on this ZOOM call.

    This is for enrolled members of CommunityCare AND anyone else who wants to ask questions, get real time feedback from peers, and even dig into the issues plaguing are current health insurance system.

  • If you’re in the Ft. Lauderdale area join us on Saturday, February 22! This educational summit will close out a free week of CrossFit for Healthcare Providers at CrossFit HSN.

    The CFMS team will be leading a short seminar and panel discussion worth 2 CME (so tell your provider friends!).

    The afternoon is build for affiliate owners who want to start engraining health homes in their boxes.

    It’s FREE! So email us if you’d like to attend.

    AND we’re rolling out the global HCP FREE WEEK in May so keep your eyes open for a toolkit on how to engage with providers in your area.

  • Nicole Aucoin will lead Grand Rounds this month.

    Register HERE

  • Affiliate Owners join us for a day of education and connection. Roundtables, Mastermind Discussion, Health Home Education and more! Email us if you want to join!

  • It’s up to us! Connect with affiliate owners in your area let’s work together to push the boundaries of what’s possible in the affiliate. Health happens here!

    Again, email if you’d like to attend!

Understanding Your Biomarkers:

A Window to Optimal Health

Understanding your biomarkers is crucial for taking control of your health journey and optimizing your overall wellbeing. These measurable indicators serve as your body's dashboard, providing vital information about what's happening beneath the surface long before symptoms appear. While many fitness enthusiasts diligently track their workout performance, nutrition, and physical measurements, the internal markers of health often go unmonitored. These biomarkers - including blood pressure, hormone levels, blood sugar, inflammation markers, and lipid panels - tell a comprehensive story about your metabolic health, recovery capacity, and potential health risks. They act as early warning systems, allowing you to make informed decisions about your lifestyle, nutrition, and training approaches before small issues become significant problems. Regular biomarker monitoring enables you to track the effectiveness of your health interventions, optimize your training protocols, and ensure your fitness efforts are truly contributing to your long-term health. This data-driven approach to health management transforms abstract concepts of wellness into concrete, measurable metrics that can guide your decision-making process. Whether you're an athlete looking to enhance performance, someone managing a health condition, or simply committed to preventive health care, understanding your biomarkers provides the objective feedback needed to make informed decisions about your health journey and move purposefully along the sickness-wellness-fitness continuum.

Podcasts and Information

The new CROSSFIT Podcast LAUNCHED this week. The first episode is OUTSTANDING. Congrats to the team at HQ!!