Cascade Nutrition

Interested in taking your nutrition to the next level?

Nutrition is the secret sauce to bigger lifts, faster times, feeling like a champion and looking like a million bucks. Whether it’s losing weight, improving your performance in the gym, feeling more confident, or hitting some serious goals, we’re here to help you achieve those goals.

The process

  • Fill out a Health Questionnaire
    • We’ve created a questionnaire to really get to know you and so we can help you as best possible
  • Meet your coach
    • You’ll be assigned a coach who will work with you to set goals and be there for you every step of the way
  • Go Time
    • Your coach will give you daily goals for protein, carbohydrates, and fats. You will hit these goals by being asked to weigh, measure, and record your daily intake.
  • Weekly Check Ins
    • Check in with your coach once a week to overview your goals, challenges, and questions. All progress is tracked in your personalized spreadsheet to monitor progress.
  • Food Guidelines
    • None. This is not a “good foods/bad foods” program. We believe in eating the foods you enjoy as long as they fit in your daily goals. We also believe in a well balanced diet so that you are still getting the nourishment your body needs to look and perform it’s best.
  • See Results
    • Lean on your coach, get support in our private Facebook group, and get life-changing results




“I can recommend this program to any active person looking for intelligent guidance and support as they try to manage their weight and to develop better nutritional habits.  In my case, though I’d been physically active for some time, my weight had begun to drift up.  I wasn’t quite sure why I’d added the weight, but I found it very frustrating, and it had begun to undermine both my motivation and my performance at the gym.  Tenny did a marvelous job developing an approach for me that imposed appropriate discipline but with enough flexibility to make it sustainable.  I’ve now lost a bit over 20 pounds, am looking forward to the gym again (where I have much more energy), and with her help have developed nutritional habits that I’m confident will allow me to hold on to the progress I’ve made.”

-Brad Duncan

“I reached a major milestone last week. I am finally down to my senior year of high school weight of just under 185 lbs! I am 6 weeks into this nutrition program and have lost a total of 15 lbs.

This program has worked quickly for me. I am so fortunate to have great coaches and a great community for support. I still have work to do to get to my end goals and trust the program will get me there and keep me there.”

-Adam Leicht

“I had always been a conscientious eater and a consistent exerciser but didn’t understand how eating the proper macros could fuel my body better. Tenny taught me the freedom of flexible dieting and how tweaking my macros would help me become leaner and improve my strength and endurance in workouts. She tailored workouts specifically for my goals which allowed me to get my first pull-up and rope climb ever! I was finally building muscle and seeing a change in my body shape while not feeling like I was on a diet. Tenny was always very encouraging and easy to connect with, which made this process less intimidating. The tools Tenny has provided me with have helped me find a realistic and enjoyable way to reach my goals.”

-Jodi Zygar


Hannah Heil // 2017 CrossFit Games Athlete // Cascade CrossFit Team

“I highly recommend working with Tenny or Cody at Cascade Nutrition.  I have had a lot of experience fine tuning my own diet, but having a 3rd party perspective has been key in achieving that “sweet spot” weight, that enables me to feel lean, but maintain strength and energy to train for the Crossfit open and regionals.  She helped hold me accountable and I trust her judgement when it comes to making little tweaks to the plan that helped get me through performance plateaus.  While most of my goals are performance related, it’s still fun to brag about weight loss…  (In total, I have lost 11 lbs and I feel much more comfortable in my own skin).  While losing weight I’ve managed to get stronger too, which is a bonus 🙂

I don’t like writing recos that sound like miracle diets… so, just a reminder… They are the brains, but it is still up to YOU to put in the hard work and follow instructions.  It doesn’t always need to be a perfect process, but to see results, there is dedication and cooperation required.  It is WORTH it when you achieve the goals that sounded a little crazy when you set them.  It’s wonderful how sticking to a plan for a period of time can make serious body composition changes, help you feel more confident, and affect your performance in the gym.”
Hannah Heil | Before and After

Hannah Heil | Before and After


Caitlyn Paus // 2017 CrossFit Games Athlete // Cascade CrossFit Team

?Tenny approached me and asked if I was interested in flexible dieting. I was not. I was breast-feeding at the time and was so worried about my milk supply, the last thing I wanted to do was go on a diet. I assumed counting my macros would be time consuming, tedious and stressful. I was wrong. Tenny makes the process manageable. She makes it very simple. She helps you accomplish small goals, a little at a time, until your progress starts snowballing. She is supportive when things don’t go as planned; but, is challenging when she knows you can do better.

I was a bit skeptical about counting my macros. I was worried it would be too much work; I was worried I wouldn’t get enough food and I simply did not feel I had the time to do it with everything I had going on. Tenny insisted my training would benefit from a well balanced diet. Not only did I have more energy throughout, my intensity increased during workouts, I lasted longer and I have had countless PRs. After giving birth to my first baby, I am the leanest I have EVER BEEN. I sleep better. I recover quicker. I simply have more to give all around. It was not all easy. It did take time and work and effort…BUT, it was so worth it! I honestly did not know what to expect and was blown away by the results.”














Kyle Jacobson // 2017 CrossFit Games Athlete // Cascade CrossFit Team

My name is Kyle Jacobson and I’m 34 years old.  I’m a husband, father, firefighter and CrossFit gym owner.  I’ve been into fitness my whole life and have loved competing in sports.  However, keeping my fitness level while raising kids and having a career has been much more difficult as I’ve gotten older.  A couple of years ago I realized just how important nutrition is to your overall health.  I was at 195lbs when I decided to give this program a try. After a brief learning curve I started getting dialed in with the help of the coaches. This program taught me to monitor what I’m eating, make healthier choices and to eat in moderation. I was really impressed to see how not only did I change physically, but my performance in the gym improved and I hit strength PR’s while losing weight. I am now at the lowest weight I’ve been at in over 8 years and I feel great! This truly has been a life changing experience for me and I feel great!