I. The most critical element of your diet is the quality of food. High-quality foods are real foods: they have little to no human processing (see: Processed Foods) such that they are consumed in a form similar to how they exist in nature. This means real foods are perishable. They lay the foundation of healthy, capable, and fit humans primarily because of the nutrient density therein. Real foods contain the types and amounts of macronutrients (protein, carbohydrate, and fat) and micronutrients (vitamins and minerals) necessary for health and fitness. Additionally, they contain no refined sugar and are free from man-made substances that are not associated with health (artificial oils, chemicals, etc.). II. Real foods include meat, fish, eggs, dairy, vegetables, fruits, nuts, seeds, legumes and traditionally prepared grains. These are conventionally found on the perimeter of the grocery store, although some exceptions exist. Farmer’s markets provide an exceptional resource for sourcing real foods. The more natural the environment the food is produced in or from, the more ideal in terms of health (i.e., free-range, grass-fed, wild-caught, and/or organic labels are best). However, if these are not available or are cost prohibitive, individuals should still select real foods without these distinctions.
1. Lindeberg, S. (2010). Food and Western Disease. (BOOK). SENSIBLE PORTIONS
I. It's also important to have some limit on the overall quantity in your diet and balance intake across the macronutrients (protein, carbohydrate, and fat) to support your goals (e.g., fitness, health) and activity level. Intake between individuals can vary considerably once one accounts for sex, age, genetics, goals, and activity level. As an example, two people of the same height may have disparate intake levels if one is a younger male trying to gain muscle mass and the other is an older female trying to lose weight. Once the overall intake is established, a rough balance of the macronutrients (40% carbohydrate, 30% protein, 30% fat based on calories) is recommended for most of our population (i.e., the non-professional-one-workout-a-day-crowd).
Kaylene, since day one I always felt that there was something about you. When you came in for your first session with me and we were just getting to know each other, you had opened up to me and told me about your fitness goals. What your struggles were and that you wanted to change. Little did we know that during our time together we created a great relationship, got to know each other more and gained a friend in the process. Your strength has increased in the amount that we’ve had. Not only that, but your confidence level has increased a heck of a lot too! A big thing for me was that you were so open to try new things and you pushed yourself. You wanted to see if you could lift heavier. You wanted to challenge yourself and best of all you were willing and you were coachable. You listened to every cue, paid attention to what needed to be done and your forms couldn’t be more spot on. You’re energy is amazing and your personality meshed very well with mine and we hit it off pretty damn good😘 my girl, I hope that you’ve gained knowledge so that it may continue you on your way to your fitness journey. May you continue to lift heavy. Sweat more. And continue to have that positive attitude coming to the gym. You were an absolute pleasure to coach and if ever you need anything, don’t hesitate to reach out!♥️....
Congratulations on making it through all the sessions! LOL YOU GOT DIS BOO BOO