Nutrition

This is not an exhaustive list. These are suggestions to help you shop with more nutritional responsibility. This is in no way intended to replace the advice of your dietician or primary care provider. Always seek the advice of your primary care physician before starting any new nutrition regimen.

Protein Sources: Eggs, Egg Whites, Chicken, Turkey, Tilapia, Salmon, Your favorite protein shake, Greek yogurt, Tofu

Fruits (Carbs): Apples, Oranges, Grapefruits, Bananas, Blueberries, Watermelon

Grains (Carbs): Steel Cut Irish Oatmeal, Brown Rice, Whole wheat pasta, Ezekiel Bread

Vegetables (Carbs): Spinach, Broccoli, Sweet Potatoes

Fats: Coconut Oil, Avocado, Peanuts, Almonds, Cashews (unsalted)

Fat Burning Spices/Aids: Cayenne Pepper, Cinnamon, Turmeric, Green Tea, Apple Cider Vinegar

The list below explains what foods are carbs, what are proteins, and what are fats.

If you’re really serious about success it would be in your best interest to avoid these items to the best of your ability.

• Alcohol
• Bagels – bagel thins included
• Crackers
• Creamy Salad Dressing
• Potato Chips
• Cake/Pie
• Candy
• Soda
• Soft Drinks
• Mixed Starbucks drinks

Breakfast (1) Extra Large Egg White (3) Egg Whites Diced peppers or tomatoes (1/2) Sweet Potato ( replace with apple or orange )

Upon Arrival at Work (1/3 cup ) Irish oatmeal Dry (1/4 cup) Blueberries (1/2 tbsp) Chia Seeds (1) Glass Almond Milk

Lunch (4oz) Chicken Breast (1/2 cup) Rice (cooked) (1 cup) Spinach

Dinner (2 Cups) Broccoli (1/2) Sweet Potato (4oz) Chicken Breast

Late Evening (1) Oikos Vanilla Greek Yogurt

5:30am – 6:30am

Monday – Tuesday – Thursday – Friday

Day 1 – Strength and Cardio
Day 2 Workout – Crossfit Style
Day 3 Workout – Large Circuit
Day 4 Workout – Tabata

MyFitnessPal is a journaling application that we use in order to make sure that you get to your fitness goals as quickly as possible. It is through daily monitoring of your eating habits that you start to understand the effects a healthy diet. We implement the zone concept into my fitness pal which allocates 40% of your calories to carbohydrates, 30% of your calories to fat, and 30% of your calories to protein. Make sure to sign up for myfitnesspal so you can start to track your eating. Remember you can’t lose weight and tone up with just exercise, you need to maintain a healthy eating habit.

Click here to sign up for MyFitnessPal