Fitness & Nutrition Tips

Breakfast is the most important meal of the day! Eating within 30 minutes of waking will help to kick start your metabolism.

Drink plenty of water, at least ½ your body weight in ounces per day as a minimum is a good guideline.

Eat 5-6 small meals a day, each spaced approximately 3 hours apart – helps increase metabolic rate, stabilize blood sugar/insulin and maximize retention and/or growth of lean tissue.

Consume 20-25 grams of lean protein (like chicken, fish, or egg whites) at every meal.

Eat natural sources of complex starchy carbohydrates and grains (like oatmeal, yams, brown rice). Avoid refined sugars and refined grains and carbohydrates as much as possible.

Eat generous amounts of vegetables and fresh fruits.

Resistance training is the only way to maintain and gain lean muscle tissue.

Cardiovascular training is the only way to train the heart.

Benefits of weight training are increased muscle, tendon and ligament strength, bone density, flexibility, tone, metabolic rate, and postural support.

You can’t out train a bad diet.