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Did You Know

General Nutrition

As part of your journey to a new life change, you must stay strong and stay focused, on your daily nutritional goals! Strength training should be 20% of your weekly training and nutrition should be 80% of your daily general nutritional requirements.

Below are some general nutritional tips, to assist you with a healthier lifestyle change.


Fresh or frozen bagged, boneless, skinless chicken breast, bagged chicken breast tenderloins or ground white chicken breast are great lean meat choices. Rotisseried or baked whole chickens (breast meat only, skin removed) can also be found pre-cooked in most grocery stores for under $8 per chicken. This is a convenient and easy way to get in your protein without having to cook it yourself.

Fish:  Canned or packets of tuna or salmon make eating protein a snap.  Fresh or frozen tuna, salmon, cod, tilapia or snapper are great fish choices too.

Turkey:  Ground turkey breast (90% lean or leaner) tastes terrific and is a nice change of pace from your everyday chicken or beef.

Beef: Ground beef (90% or leaner), filet, sirloin steak, round and flank are the leanest cuts of beef.



Asparagus, green beans, lettuce (all varieties), spinach, cauliflower, celery, cucumbers, onions, peppers (all varieties), squash (summer varieties only) and tomatoes



Apples, strawberries, cantaloupe, grapefruit, oranges, fresh peaches, raspberries, blueberries, pears, pineapple and bananas (limited)



Brown rice, sweet potatoes or yams, red potatoes, white potatoes, oatmeal cream of rice, beans (black, lima and kidney).



Cashew butter, almond butter, peanut butter, heavy whipping cream, flaxseed oil, olive oil, safflower oil, Paul Newman’s oil & vinegar dressing, EFA Gold, almonds and walnuts



Vinegar, lemon juice, lime juice, mustard, garlic, mushrooms, onions, scallions, lettuce, cucumber, citrus peels, chili peppers, dry seasonings, salt, pepper.



Coffee, water, sparkling water, and tea

Good luck with your training and nutritional goals!

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