General nutrition tips

Don't starve! Depriving your body of food sends it into fat-storage mode. The trick to burning off excess body fat is to speed up your metabolism. The best way to do that is to eat frequently, every 2-4 hours. Try to drink less calorie filled drinks, water will be your best choice!  Less sugar drinks will mean less fat on your body also!

PROTEIN LIST

Fish, shell fish, chicken, lean meats, skim milk (or 1%), eggs, fat-free cottage cheese, nuts.

STARCHY CARBOHYDRATE LIST

Whole grain cereals, yogurt, oatmeal, whole oats, whole wheat breads, brown rice, sweet potato, yams, kasha potatoes, beans, tortillas, pretzels, popcorn, crackers.

VEGETABLE LIST

Broccoli, cauliflower, green beans, snap peas, asparagus, bamboo shoots, Brussels sprouts, cabbage, lettuce, carrots, green/red peppers, celery, corn, cucumber, mushrooms, spinach, tomato, artichokes, zucchini, onions, beets, radish, rhubarb.

FRUIT LIST

Orange, apple, banana, peach, plum, grapefruit, honeydew melon, strawberries, blueberries, grapes, raspberries, pear, pineapple, raisins, cantaloupe, cranberries, mango, tangerine, watermelon, nectarines.

Supplements

Remember no supplement can replace solid nutrition and training-you will get minimal assistance from supplements but maximum results from solid training and nutrition!

FOR MUSCLE GAIN AND STRENGTH

1-Creatine, Vitamin C, E, glucosamine

General health

Vitamin C, E, antioxidants, flaxseed oil

More nutritional tips, advanced eating programs and individualized nutrition programs are available for our personal training members only. Visit our Fitness Programs page for more information about our training plans.