top of page


No matter how hard I train you. No matter how hard you workout. No matter how much you sweat, if you do not change your diet, changes will only be temporary!


DRINK A MINIMUM OF 8- 10 CUPS OF WATER A DAY. Between the excessive sweating and increased protein in your diet, an adequate amount of water needs to be consumed to keep the body cool and hydrated. Water also promotes weight loss, cleanses the body, lubricate joints, protects some tissues and burns fat.


LIMIT SUGARY DRINKS AND CANDY. You are working too hard to go in circles to put back in what we have worked so hard to get off. Start by reducing the amount of sugary drinks and candy/ junk food you consume and as weeks pass it will be easier to stop and continue the fitness journey to see what your body is really capable of looking like.


GROCERY SHOP AND PREP. Finding time to shop, cook and store your meal for a week can be difficult to do during your working week, but take the time on a weekend or a day off to prepare and put foods for the week in containers to store and put into on-the-go containers. This will make eating healthy more convenient, less frustrating and keep you focused on progress without making excuses.


EAT ABOUT EVERY 2- 2.5 HOURS. Eating less is not the key in fat loss or muscle gain. In combination with regular exercise and nutritious meals, the body burns and uses so much energy that we must replace it with a decent amount of nutrient- dense foods daily for muscle growth and fat burning promotion. Exercising increases our metabolism and to keep your body burning fat and not muscle, eating healthy meals throughout the day encourages this process. About 5- 7 meals are programmed into your meal plan design. Leaving the body hungry only prepares it for starvation as it holds onto fat which is the complete opposite of what we want.


CONSUME HEALTHY FATS. Bad fats, such as trans fat, are solid fats, fast foods, pre- mixed products and anything with "partially hydrogenated" oil. Good fats are mono- and polyunsaturated fats, such as avocados, olives, nuts (almonds, cashews, peanuts, hazelnuts and pecans), flax-seed, fatty fish (salmon, tuna, mackerel, trout and sardines) and non-GMO sources of soy milk and tofu. Good fats burn stored bad fats ,aka LDL's, off by converting them into energy to fuel a workout.


EAT A VARIETY OF VEGGIES AND LEAN MEATS. Keeping your meals as colorful, simple and fresh as possible is key when transforming your body. Fresh is better than frozen and frozen is better then canned. Eating green, purple, yellow and oranges veggies ensure that you get a variety of nutrients in your diet throughout your journey. Lean meats have less fatty substances and help build muscle as well as providing muscle recovery if you are sore from an intense exercise session. A combination of this all will only promote good things in your body and get you a lot closer to your goals.

bottom of page