Tag Archives: healthy eating

Nutritional Information

I hate the word diet. Have you noticed that as soon as the word diet is brought up most people feel and think failure? No, let’s not use that word. Lets call it a way of life. We eat, train and live depending of what kind of lifestyle we choose and we are lucky enough (barring medical issues) to be able to make those choices ourselves. 🙂

Me, I love the way my eating dictates my energy level and also the way I look. I know everybody is probably really tired of hearing “we are what we eat” but if you think about it it makes sense. We all know that when a woman is pregnant she needs to eat healthy to give her baby all the nutrients needed for proper development, right? So why would we treat ourselves so much worse?

I wish all people, especially most women, understood how much power they have when it comes to the way they look. I hate seeing some of my clients turn away from the mirror while they lift because they don’t want to watch themselves. NO!!!! Life is too short. It doesn’t matter if you want to compete, do a triathlon, just look good or just be able to play with your kids. It’s controllable; if we want to we can all do it, I promise.

When it comes to eating right the most important thing is to be honest with yourself. As long as you are in denial about your eating habits nothing will work.

Unfortunately, not all of us were born with high metabolism allowing us to eat whatever we want and at the same time look the way we want. Honestly, only a s mall minority of us are so blessed. The rest, myself included, have to work hard at it BUT it can be done. Not in five days, and not in five weeks. Believe in yourself, change your lifestyle and stop trying to diet. Make it part of who you are.

First look at your daily food intake and your goal; do they match?

If not, don’t try to change everything overnight. Think baby steps!

Look at your diet again and be smart (and honest). Make a plan. What one or two things can you take out and exchange for something better for the first two weeks to make a change toward a healthier lifestyle? In two weeks…do the same thing again.

Nobody will reach their goals in a week or a month. Give it time. Most important of all, stay positive and persistent.

Easy changes to make:

*Plan your food. The more you eat on “impulse” the harder it is to choose something healthy. Think about what you will do over the next three hours. Will the calories have time to be burned off before bed?

*Substitute light and sugar free products instead of regular. Low calorie or calorie-reduced doesn’t automatically mean healthy.

*Cut out sugary juices and soda. Drink A LOT of WATER.

*Eat a balanced diet and put vegetables in every meal to fill you up.

*Stay with lean meat.

*Stay with complex carbs (like oatmeal, sweet potatoes, and brown rice) that help you last longer.

*If you have a sweat tooth (most people do) try to add berries to your diet instead of candy.

*Make sure to “treat” yourself once in a while, remember to enjoy life.

This is not a five week or monthly solution, this is a way of life. Your way of eating needs to be personalized and therefore changed every so often. Makes sense right? Since your body will start changing so will it’s demands and needs.

Remember: We eat, train and live depending of what kind of lifestyle we choose and we are lucky enough (if there is no medical problem) to be able to make those choices ourselves 🙂



Need a diet plan?

There are four essential elements that are needed to transform your body. One is exercise, two is commitment and dedication, three is knowledge(knowing what you’re doing) and the most overlooked, and often most important, is diet. Too many people fail to realize that what we put in our system has more of an effect on our bodies than any form of exercise that we do. You can workout like a madman but if you ruin your gains with a horrible diet then all your work is for naught. You need to understand what you’re putting in your system, and you need to know what you should and should not eat. We recommend enlisting the help of a Fittron professional to help put you on the right path.

You might be familiar with the cliché “abs aren’t made in the gym, they’re made in the kitchen.” Indeed this catchy slogan, so often circulated, and it’s true; entirely true. How many times have you found yourself doing hundreds of sit ups a week, or trying every new ab fad on the market in hopes of obtaining that elusive six pack. You’ve seen the commercials; 8 minute abs, the perfect sit up, the flat-tummy machine; you’ve done them all. So what gives?

First, let’s just let it be known that there is nothing wrong with any of the above mentioned products. Indeed they all have their merits and each can help you trim that waistline; so long as you follow up with a proper diet. Exercise alone isn’t going to do it. There is no miracle machine, no miracle exercise; your body is going to be sculpted by the fuel you put into it.

Since we’ve established just how important diet is we now need to discuss how you go about gaining the necessary knowledge on what you should and should not eat. Just think of the diet fads over your lifetime. Growing up we were all taught that carbohydrates should form the base of our “food triangle pyramid”(remember that?) and we should be consuming 5-6 servings of bread and wheat a day. Now carbs are the enemy, shunned like a leper. New diet fads sweep the nation on what seems like a monthly basis and names like Nutrisystem, the South Beach Diet, Atkins diet, flood our televisions and supermarket aisles. It’s a jungle out there. You need someone to help you find your way.

Finding a nutritionist isn’t exactly the easiest task. Your local gym won’t usually employ one, and asking them for a blind referral probably isn’t the best way to go either. Nutritionists are highly skilled, specialized professionals. Make sure you get one who has a RD(Registered Dietician) and has gone to school to acquire the necessary knowledge needed to “prescribe” food to you. They might not be giving you a prescription, but in telling you what to put in your body, when, how much, and why, they are in effect giving you medical advice(hence the RD). Make sure you discuss your goals with your nutritionist, tell them what you’re looking to weigh, how often your exercises, and what food you generally have access to.

Diet is an integral part of health and wellness. You can’t eat a bag of potato chips just because you did 20 minutes on the treadmill. And how much pasta should you eat? What about red meat? To get the answers to these questions you need to talk to a professional. At Fittron our directory is stacked with RDs and nutritionists to help you learn about how to change your eating habits. Just look at some of the meal plans and recipes posted on our Pro Page. Our professionals are eager to share their knowledge with you. Come visit our site and find that nutritionist that you’ve needed for so long.


Healthy Eating to Support Strength Training


I promised a simple menu for a client that continues to work hard taking two steps forward at training but falls back three steps – thru her eating habits – and finds no gain is accomplished.

In fact, most of us struggle with the same issue. I encourage people to make a selection and commit to a nutritional support program that you can live with – daily – for at least two months and then stand back and see the results of your work. For example, my website provides a link to eDiets which provides an array of diet and nutrition choices. Pick one, sign up and work with it.

Alternatively, you can use my simple menu below. Simple, because it is void of a lot of choices; easy to remember and very basic.

Weigh yourself and mark the calendar. Follow this menu every day for two months. Email me and let me know how many pounds you lost as a result by sticking to the plan. If you incorporate a strength training and cardio/interval circuit workout, I will guarantee you will see a change in your body weight, a gain of muscle tone and loss of body fat.

Remember! This is an EVERY DAY Plan

Morning Meal -Small Bowl of Oatmeal – use cinnamon, cloves, raisins, etc to spice it up and keep it interesting. Do not use the instant pre-sweetened, sugary packets. Make it yourself from scratch! Coffee, Tea or Juice or your choice.

Yes, its a carb. Yes, you need the energy. Yes, it has fiber and will help keep your body regular and remove the cholesterol. My favorite is Quaker Oats 1-Minute Quick Oats with 4-5 slices of Turkey Bacon and a large cup of coffee.

Mid-Morning Meal – Egg Whites – whether scrambled, an omelet or boiled. Plan to eat 3-4 egg whites before 10am every morning. Whole wheat or grain toast or muffin is great. Make it interesting with peppers, onions, spinach, broccoli, feta cheese, whatever will help you to eat the clean protein. If you miss the oatmeal you better not miss this one. I eat some sort of Egg White Omelet every morning. An alternative would be an egg white smoothie! Yeech you say? Ok, then use a Ready-to-Drink Meal like, Muscle Milk Ready-to-Drink Meals (11 ounces = 220 caloriesp; 9g carb, 11g fat, 21g protein packed) . These can be found at TheVitaminShoppe.

Lunch – Healthy Protein (fish, chicken or beef) grilled or broiled (never fried) with colorful vegetables (green, orange, yellow, red, purple, get the picture, salad, broccoli, yams, carrots, corn, beets, squash, eggplant, etc.) No pasta, no rice, no potatoe, no bread. Have the veggies cooked, steamed, broiled or raw. Just eat them with the protein before 1:00pm.

Mid-Afternoon Meal – Protein Snack – No not a candy bar or cake or a cookie. Celery with Peanut Butter, Tuna with Celery, Apple with Peanut Butter, a Muscle Milk RTD, handful of nuts with a piece of fruit. Combine a Complex Carb with a protein and fat for a small snack. Because I am on the go, I tend to use the Muscle Milk drink or I grab an apple with a couple of spoons of peanut butter. Try it for 2 months and watch what happens. Let me hear from you!

Dinner – Healthy Protein with colorful vegetables. Same as lunch, just pick something different. No wine, no beer and no soda. Try Crystal Light or Green Tea flavored water. Dinner is best if it can happen between 5-7:00pm.

Evening Snack – Protein Snack – You guessed it, and RTD or a smoothie, a piece of cheese and a pear or apple. Keep it light and simple. You do not want a lot on your stomach while you are trying to let the body rest and recover for the evening. This shouldn’t be any later than 10:00pm.

Then get up in the morning and start all over again!

Come visit Gina at Fittron.com and enlist her services to help you on your journey towards a healthier and happier lifestyle.