The foundation of any weight-loss, strength, or endurance program is nutrition. Most of my successful clients only had to make slight changes to their diet along with a set of rules to follow. Here are some of the most successful tips.

  1. If you work out in the morning, do not have a whole lot to eat. Rather than going cold turkey, gradually reduce your intake of food to a level that you have enough energy to get a good workout in.

    Reason: Your body has 3 top energy sources which are Carbs, Fat, Protein (muscle breakdown). While sleeping your body is very active using any and every carb available to repair your body for the next day. By the time you wake up, Fat is the source the body will pull from. This is why it is important to get a good night rest, not only to be alert, but to also give your body time to clear carbs from the body for energy.                                                                               
  2. Eliminate the condiments and add more color! Most condiments such as ranch dressing, mayonnaise, and ketchup contain a lot of fat and simple sugars. What you want to do is add more variety of nutrients and nature’s way of accomplishing this are with deep dark color fruit and vegetables.                                                                           
  3. Changes to make; Add More Color: Use any vinaigrette instead of anything that ends in dressing. Greek yogurt is another healthy substitution for mayonnaise. Ketchup should be eliminated, but mustard is a way better option.

    Instead of ice-burg lettuce, try spinach or romaine as options. Roasted or raw peppers can add a more nutritious selection that includes Vitamin A, K, C, B-6 in one bite. Be sure to add more fruits and vegetables to you meals, even if it’s not a substitute.                                                                                                                                       
  4. Reduce Added Sugar: I’m sure you don’t need me to explain this!!!                                                                               
  5. Add More Meals: In a perfect world, you should never wait until you feel hungry to grab a snack. Instead of needing a lot to eat, you will be able to eat smaller meals. The point is to keep your body digesting or working out.

    Reason: Just like when you are sleep, your body is busy digesting the food you eat for up to 4 hours. Most people want to “boost their metabolism” and a simple way to do that is to keep your body digesting. The only time you want to taper off is at 2.5 – 3 hours before you work out. The quality of your work out can suffer because your body energy/digestive system should not be split.

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