Topic: Comparison + Strategic Exericse.

nutrition

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NUTRITION GUIDELINES

  • Start every morning with 16 oz of room temperature water
  • Drink at least ½ your body weight in ounces of water each day (ie: if you weigh 200 lbs, drink 100 oz of water)
  • Eliminate soda and juice
  • Be aware of coffee (caffeine) intake - try to limit to no more than 2 cups of coffee per day
  • No gluten, no dairy, no refined sugar, no processed foods
  • Track food in MyFitnessPal
  • Continue on a probiotic daily - grab my favorite ones here!
  • Add in LEAN proteins + HEALTHY fats + COMPLEX carbohydrates
  • Focus on high complex carbs on days you strength train

Nutrition Tips & Tricks

Your body really does thrive on lean meats, healthy fats and complex carbs. And your body really does need all three of these macronutrients. Next week we will dive in to what “macros” are and why your body needs them all.

This week I want you to focus on getting good clean carbohydrates on days you strength train, and really good lean protein and healthy fats on your cardio only days. When we pair our nutrition with how we intend to work out that day, our bodies THRIVE and fat burn begins to happen.

Some food examples:

Proteins:

  • Eggs
  • Liquid Egg Whites
  • Chicken
  • Lean Ground Turkey
  • Lean Ground Beef
  • Lean Steaks
  • Pork Chops
  • Turkey Bacon
  • Fish (Salmon, Halibut, Cod)
  • Tuna
  • Almond Milk
  • Protein Shake

Fats:

  • Coconut Oil
  • Olive Oil
  • Avocado Oil
  • Almonds (or other RAW nuts)
  • Avocado
  • Sunflower Seeds
  • Natural Nut Butters
  • Olives
  • Hummus
  • Egg Yolks
  • Fish

Carbs:

  • Brown Rice
  • Quinoa
  • Rice Cakes
  • Gluten Free Bread
  • Oatmeal (not instant)
  • Black Beans
  • Sweet Potatoes
  • Gold Potatoes
  • Russet Potatoes
  • Jasmine Rice
  • Fruit
  • Veggies