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Food is what fuels us and everyone always struggles with what to eat. So, here are some helpful things you should know.


I can not stress the importance of water and the more you sweat, the more water you should be drinking. It's also great for your skin too! A good rule of thumb for Water Intake is, whatever your desired body weight is, take this number and multiply it by .62oz. On training days include another 20oz. 

Example.) 125x .62 = 77.5 oz (+20 oz. on training day) Total of , 97.5 oz/8= 12.8 glasses of water

If you want to keep it simple. Drink a gallon day!


Here are your good food choices and just remember, your desired outcome relies, 80% on diet and 20% on exercise.

Protein sources

Chicken, Lean ground beef, lean ground turkey, cod, tilapia, salmon, whey isolate, eggs, lean cuts of steak


Oats, sweet potato, (yams), white potato, wild rice, white rice, brown rice, quinoa, couscous, ezekiel bread, basically stick to non processed carbs.


Peanut butter/nut butters, almonds, peanuts, flax seed oil, olive oil, coconut oil, avocados, yolks from eggs 


Broccoli, asparagus, green beans, spinach leaf, (basically anything dark green is the best.) You can have any veggie you like. Dark Greens are just the richest in nutrients.


Minimize dairy the best you can. Dairy causes bloating.

Plain greek yogurt, low fat cheese, cottage cheese.

*When picking out yogurt make sure you keep the sugars low. 

*Instead of milk, I love cashew milk, almond milk and coconut milk.


Any fruit but if you are trying to lose weight don't over due the fruit, and try and eat it earlier in the day. Berries are great anti oxidants and great with your oats as well as banana's and after a workout in a shake.


Again, don't ruin your diet with condiments.

Acceptable cooking oils (Preferably sprays) 

Extra Virgin olive oil, Coconut or avocado oil/Spray. Try and stick to low fat, vinaigrette or oil/vinegar base, hot sauce, pepper, No Salt Ms. dash flavors or like products with little to no sodium, sea salt, and ground chipotle pepper, cinnamon, and agave or a little bit of honey, mustard, horseradish.

Ginger, turmeric, apple cider vinegar, and lemon are also very good to take on the regular! They have a number of benefits to the brain and the body. Anti-inflammatory, digestive, and metabolism booster just to name a few.

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We cannot measure what we don't track! So if you are serious about your goals, write down what you ate, what time you ate, and amount/portions. Getting a scale and measuring cups will be helpful and necessary if you are serious about your goals. Make sure to log water intake as well.

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Expose them early to healthy options

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