YOUR FITNESS JOURNEY STARTS NOW

Feel better, build up your confidence, and clear your mind through exercise & healthier eating habits...

All while building a healthier lifestyle.

​Live longer, be happier, and enjoy everything that life has to offer while staying in shape!

Lets get started

Nutrition Insight

Breakfast

---

Water     drink a full glass of water as soon as you wake up every morning  7
Hearty Breakfast     ​eggs, avocado, whole wheat toast, turkey sausage  8
Coffee / Tea     drinking coffee or tea has many benefits. Great way to get your day going. 8
Avoid sugary cereals     stick to whole foods, stay away from processed & sugary foods. This will help you feel more full. 9
Oatmeal     great source of carbs to give you energy for the day. Mix in fruit or peanut butter for more protein / carbs.  10
​Mimosas     drop of OJ... It is okay to treat yourself once in a while. *if you're not a big breakfast person wait to eat later or stick to smaller meals like oatmeal or protein shake / smoothie in the morning. 11

Lunch / Snacks

---

Ground Turkey 8oz     believe it or not, processed lunch meats are not an ideal lunch. Stick too low fat & sodium, high protein meats or fresh cold cuts.  12
Brown rice 1/2 cup     eat a variety of complex carbs and stick to whole grains like brown rice and wheat bread.  12
Salad     mix in a salad to get the greens you need. Toss in some chicken, beans, olives, tomatoes, chickpeas, quinoa, avocado for a complete meal. 12
Vegetables      eat a variety of vegetables. Low calorie and low fat snacks, high in vitamins, nutrient dense. This keeps you feeling full. 1
Greek Yogurt      add some fruit, peanut butter, granola and you got yourself a whole snack. Nonfat Plain Greek Yogurt is preferred.  2
Mixed Nuts      almonds, pecans, any kind of nuts are a great snack. If you're allergic, we are sorry but there are alternatives.   3
Protein Bar     If you're into the protein bar life, great way to hold you over until your next meal. Just watch the sugar. 3
Fruit     eating fruit is much more beneficial around a workout, either before or after. Add peanut or almond butter for more protein.  4
​

Dinner / Dessert

---

Grilled Chicken      replace any fried foods with grilled.   5
Fish     salmon, tuna, haddock, cod, rainbow trout, oysters, shrimp you really can't go wrong with fish. Stick to grilled...please.  5
Red meats     meats like steak & beef get a bad rep at times, but contain many important nutrients and vitamins.    5
Sweet Potatoes      great source of complex carbs with many different ways to prepare them. All time classic.  6
Beans & Legumes      black, refried, pinto, kidney beans, chickpeas, lentils. Switch it up once in a while. 6
Broccoli      cauliflower, green beans, peas. *Stay away from corn and starchy vegetables.  7 
​Halo top ice cream      we know what you're going to say, its not the same as real ice cream. It's made with skim milk, less sugar, less carbs, more protein and a great alternative that still tastes good. Simply ask yourself how bad do you want to strive to be better? *This does not mean you can't eat ice cream once in a while, but this will definitely suppress those sweet tooth cravings. There are many other alternative healthier sweets out there, turn to those over a full tub of Ben & Jerry's ice cream. 8

Side Items
What are your goals? This is a sample meal plan for someone who is looking to simply eat healthier. This will change depending on what your goals are; if you're a vegetarian, vegan, keto, etc.
Make it enjoyable. Eat foods you like. Eating healthy doesn't have to be difficult or painful. 
New lifestyle, not a diet. Find ways to make it work for you to make it sustainable so you are able to stick with it.
The Trifecta. Make sure every meal contains protein, healthy carbs & fats. 
Click here for more nutrition tips

Fitness Tips

fitness tips people don't tell you about 

• Start with an easier regiment that fits your schedule. It takes a little bit of time (66 days) to get in the groove of a routine / new habit. 
• Full body workouts 2-3 times a week are recommended for first timers.
• You need to make time for your workout throughout the week. Set aside a time slot for when you are going to the gym and do it for that whole week. Repeat the process at the start of every week. 
• An easy way to do this is by going to the gym at the same time, every day and making sure nothing else gets scheduled in that time slot. (Of course there are times when you need to adjust your schedule and accommodate, but be relatively strict with it. Make exercising a priority in your life)

what is your "why?"

• "He who has a "why" to live can bear almost any "how" - Frederich Nietzsche
• If you have a reason or purpose in life, you can bear almost any misery. Though this quote is talking about one's life, it can be used for the gym life too. If you hate the idea of going to the gym, don't like to be sweaty, uncomfortable, scared someone you know will see you, scared to be judged, it's too hard...you really need to have a deeper "why" for the reason you want to be in better shape...and to also learn to not care what other people think because majority of the time they aren't paying attention or don't care because they are too focused on themselves...but that's a whole different story.
• The most important thing is getting yourself to go and then sticking with it. Establishing an important "why?" is so important and the first step everyone needs to take. Why do you want to go to the gym? Why do you want to be in better shape? So you can live a longer & healthier life? Build up confidence & feel better about yourself? or is it so you can be fit just for your cousins wedding or your trip to Miami beach? There needs to be a deeper reason why that will get you motivated to go on the days it will be tough rather than getting in shape for a specific event. If doing it for yourself isn't good enough, do it for your future self then. They will be thanking you when you have a family, kids, grandkids and you are still alive and healthy to spend time with them.
• If the doctor told you, "you need to start going to the gym to strengthen your heart or else you only have 1 year to live" If that is your "why" I guarantee that you will find yourself at the gym that same day. Let's not wait for our circumstances to get to that point. Make it a priority to change your life now before you are forced too.

get in "gym mode"

• Get your mind right. Get your mind and body in "gym mode". An example of this is, having certain shoes or outifts you only wear to the gym. This could include hoodies, sweatshirts, shorts, tank tops, sneakers whatever it is. As soon as you put them on, it mentally gets you ready for the gym. Your body and mind is preparing yourself for the gym and that is the only thing on your mind.
• Absolutely jam out to your favorite songs that get you pumped up while you are getting ready. The same concept goes for when you play certain songs as you are getting ready for the gym. It sounds ridiculous, but it is very true that your mind and body switch into "gym mode" when you have a routine. It is the same concept as putting on your game jersey before a big game. You're letting your mind & body know it's ready for game time. 
• Look & feel good. Shower before the gym so you smell good (definitely not the worst idea). Make it an exciting event in your every day life. Put on your favorite & most comfortable gym clothes while listening to songs that get you pumped up as you are getting your "gym jersey" on. This will help get you fired up and ready to get out the door instead of sitting on the couch or laying in bed "for just a couple minutes". Look forward to this moment, make it hype, make it fun so you don't end up falling asleep on the couch after work. 
• If you like to workout first thing in the morning, have all of your gym clothes laid out the night before so you can hop out of bed and put them on in the morning (brush your teeth first though). This will not only save you time, but it will make you more motivated to go. You don't need to make the decision in the morning, because you committed to going to the gym the night before. 
• Take BCAA's or pre-workout for an extra kick. We are huge advocates for drinking BCAA's before and during your workout. Our recommended BCAA's are the JYM brand, blue arctic frost...or simply a nice hot cup of coffee.

know exactly what exercises you are going to do before you arrive

• Before you enter the gym you should know or have a rough idea of everything you plan on doing. You should have a workout plan before walking into the gym and know exactly what you are going to do and in what order you are going to do them. 
• Let's go back even further. You should be on a workout schedule and be fairly strict with it. You should know what body part or muscle groups you are training for the entire week. Map out your whole week so you know what you are training. Then, the morning of your workout you should start thinking about what exercises you are going to do. 
• The order in which you train each muscle group matters. Always train the bigger muscle first. Also, plan out your week so your muscle groups have adequate rest between complimentary muscles. 
• Go in with a plan. Pro tip: do this with everything in life, not just the gym 
• Have a backup plan. If you go to the gym when it is busy, have backup exercises that you will do in case a certain machine is taken. 

Focus only on your workout. get rid of any distractions

• Get off your phone unless it is to change the song. Don't go on instagram, snapchat, twitter, text, don't do anything that will distract you. 
• You can sacrifice the 1 hour. This is your time to get your mind right, clear your mind, disconnect from the world, and really focus on your workout. 1 hour away from everything but you, the gym, and your music is all you need to get your head right and get in better shape.  
• Put your phone on Airplane mode if it is too much of a distraction. 
• Only focus on your music, turn that sh*t up and your workout. This is your hour to clear your mind and get in better shape and improve your mind and body. Don't worry or think about anything else but your workout.
• Get pumped up, you are making a difference in your life and in your body.
• Understand that results come from consistent action. It takes time for your body to change. Be patient and consistent. Just don't stop. 
• Be happy, the gym is a great environment. Make the gym your new happy place because all those weights, equipment, & people are there to help / support YOU and YOUR body. The weights are your new best friends. 

7 Hours a week

• That's all it takes. 
• Think about it, if you were to go to the gym for 1 hour every day for a week that's only a total of 7 hours. Fine, let's do 10 hours because you have to drive there, and maybe you work out longer than 1 hour. Can you sacrifice 10 hours out of your week of 168 hours to get in better shape, feel better, and happier about yourself? 
• I know you can.

New eating habits

• You will notice a major shift in improved performance & results in your mind and body at the gym when you start to change your eating habits.
• It's not good enough to just go to the gym though that is a great first step. There needs to be a combination of working out & healthier eating if you want to see the best results.
• The healthier you eat, the faster you will see results, the better you will feel, and the happier you will be about the new you and your results.

Limit alcohol consumption

• We aren't going to sit here and say to cut out alcohol completely, but to simply be aware of how much you are drinking. 
• Be aware of the fact that alcohol is not beneficial in any way towards our minds & bodies. 
• Cutting out alcohol is one of the best ways to immediately start improving your physique and mind. 
• If you decide to drink, drink in moderation and make sure you are sufficiently hydrated. 
• If you are still in college, have fun, but be aware of the fact that if you want to perform at a high level one day you will need to cut back.

RULE NUMBER ONE

Consistency is key

How badly do you want to improve?

learn more about living a healthier lifestyle

Recovery

Make recovery a priority in your life

POST WORKOUT RECOVERY

Replenish your body through drinking enough water and eating whole nutritious meals every day. 
Just because you aren't going to the gym that day doesn't mean you have to disregard healthy habits.

ACTIVE REST DAYS

Emphasize a high Importance on self-love & self-care days.
​Listen to your body.
Stick to your healthy eating habits regardless if you go to the gym that day. 
Eat less carbs and more protein and good fats on rest days. 
Do other ways to get your heart rate up: walking, yoga, skiing, golf, etc.

SLEEP

Sufficient amounts of sleep is critical for recovery and leading a productive day.
Sleep, rest, and recovery are just as important as exercise. 
​Allow your muscles and body to recover. It is one of the leading factors in muscle growth and weight loss.

Learn more about recovery