7 Day Meal Planning Challenge Group

One of the most important parts of staying on track with your nutrition and making good choices is having meals planned out and prepared for the week. Meal planning & prepping can be SO simple if you have the basic knowledge of how to do it right! Planning meals ahead requires a small commitment of time, but pays off BIG rewards throughout the week, such as:

• Saving money: less trips to the store reduces impulsive spending, using leftovers efficiently to cut food waste, planned buying in bulk makes it easy to stockpile freezer meals, and cutting out expensive eating out!
• Saving time: no rush to the store for a missing ingredient, no frantic search through the mess of a fridge for something, & no slaving over creating a whole new meal each night
• Improving your nutrition & health: knowing what to serve each day and having the ingredients on hand cuts back on the drive-thru habit, planning ahead helps to decide on making more nutritious meals packed with fruits, veggies, & lean proteins

If you have been wanting to improve the health of you and your family, learn various techniques to use when planning meals, discover healthy recipes that the whole family can enjoy, learn how to plan meals based upon what is on sale (save lots of money!!), and gain the basic prep work skills to help save time… Join our 7-Day Meal Planning Challenge!!

This group will take place in a private Facebook group starting Monday, March 23^rd. This group is open exclusively to my Beachbody Clients, but there is no cost to join our team! Reserve your space today and learn how to lead a healthier life through proper meal planning strategies!

• First, list me as your Beachbody Coach by signing up for a free account (or, if you have an account already,email me at laurenewill@gmail.com  to learn how to assign me as your coach)
• Next, follow my Meal Planning board and Fit Living board on Pinterest  so you’ll be all set for the tips and resources you’ll need
• Lastly, fill out the contact form below with your information and I’ll reserve your spot in our group!

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Pre and Post Workout Munchies

“You wouldn’t expect your car to run on an empty tank, right? Same thing with your body. If you want to perform well, you have to fuel well,” says Mansur Mendizabal, a D.C.-based fitness trainer. This means giving your body the carbohydrates and protein it needs both before and after your training sessions. Many people beileve that the key to losing weight is to work out hard and wait until mealtime to eat. However, you must know that the key to getting and maintaining a knockout body is a combination of regular exercise AND eating the right foods at the right times. Feeding your body before and after every workout is essential for burning the most calories, staying energized, building lean muscle, losing weight, speeding up recovery, and achieving your goals. You can be training and working out like a mad man, but if you aren’t fueling your body, you simply won’t see the results that you want.

Pre-Workout:

• Why does it matter?—Whether you eat or don’t eat before exercise, research shows the body burns the same amount of fat. Ever heard of cardio fasting? Well you can actually cause muscle loss if you regularly work out on an empty stomach (fasting). Want to know why? Well when you’re hungry, your body goes into survival mode and draws protein from muscle instead of from your kidneys and liver, where the body normally looks for protein. When this happens, you lose muscle mass, which can ultimately slow your metabolism and make it harder for you to lose weight. Plus, if you exercise on an empty stomach, you’re not giving yourself the fuel you need to power through an intense training session. It’s a lose-lose situation, so fuel your body right!!
• If you have less than an hour before your workout, you will have to eat something that is easily digestible and high in carbohydrates (for example a banana). And, of course, make sure you hydrate. But to some, eating a meal early in the morning is unusual and can lead to an upset stomach For them, it may be more ideal to split breakfast in two:  think peanut butter on a slice of ezekiel bread–> eating half of it before working out and half after. Aim to time your eating to at least 30-40 minutes before the workout and then again 30-40 minutes after the workout.
• If you have more time, full meals — which balance carbohydrates, protein and fat — are the best preparation for any physical activity (be it cardio ,strength training, or both). So if the clock allows it, aim to eat a full meal two hours or more before working out.
• What to eat: Choose pre-workout meals or snacks that are easy to digest and won’t cause bloating or irritate your stomach. The best pre-activity foods are those relatively low in fat & fiber and that contain some form of complex carbohydrate & a protein.
  • apple with 2 tbsp almond butter
  • oatmeal with berries
  • KIND bar
  • greek yogurt with berries & granola
  • smoothie
  • 1 slice ezekiel bread with 2 tbsp peanut butter & 1/2 sliced banana

    Post-Workout

• Why does it matter?— After a workout, the muscles are repairing themselves, and it’s very important to help that process along by supplying the body with both carbohydrates and proteins. Ideally, you want to eat/drink a well-balanced meal within 30 to 60 minutes after working out to refill energy stores, build and repair your muscles that were broken down, and help keep your metabolism burning strong. The sooner you start refueling, the better off you’ll be. Research shows that your body’s ablity to refill muscle stores decreases by 50% if you wait to eat just two hours after your workout compared to eating right away.
• What to eat: According to the Journal of the International Society of Sports Medicine, consuming protein and a little carbohydrate is best immediately after exercise to help speed up recovery, maximize exercise benefits, and help maintain lean muscle to aid in weight loss.
  • protein shake made with 1/2 banana & 1 scoop protein powder
  • 1 slice ezekiel bread with 2 tbsp raw peanut butter
  • greek yogurt & almonds
  • grilled chicken & mixed veggies
  • eggs/ egg whites
  • veggie omelette
  • chocolate milk
  • Quest bars

21 Day Fix Extreme Nutrition Plan

The 21 Day Fix Extreme nutrition plan at first glance isn’t too different from the 21 Day Fix (aside from the inclusion of the Countdown to Competition meal plan option) and it’s nice because many of our favorite 21 DF recipes can also be eaten on the 21 DFX. HOWEVER, the big difference lies in that Autumn has removed all the “questionable” unclean, high fat, or high sodium items such as: crackers and cereals, turkey bacon, waffles, english muffins, deli meats, etc. I love this because I know that these foods are typically fairly highly processed and that cutting these foods out is what is needed to seriously dial in on your nutrition and crank up the shredding of your body! Another major difference is that this time, there are no treats or cheats and you will be eating 100% clean.

Nutrition Plan Options:

What I love about this program is it gives you options of different meal plans to follow. You can go REALLY extreme and follow the Countdown to Competition plan, or you can mix the regular Extreme plan with the Countdown to Competition, OR you can just do the regular Extreme meal plan. If you feel you aren’t getting results or you’ve reached a plateau with your weight loss, I would recommend following the Countdown to Competition plan. While it is restrictive and you may find it tough, it is only 21 days, so it IS doable!

Countdown to Competition plan:

This plan is tough and it certainly is not for everyone.  It is very strict and it increases your protein intake while depleting your carbohydrates, designed to get you super cut and shredded. Carb depletion drops carbs in a controlled fashion so that you can still fuel your workouts while leaning out and adding definition to your muscles. You will have 2 days of “Competition” and then a regular “Extreme” day, which if you are familiar with the 21 Day Fix, it is very similar to what you can have with that plan. In my grocery list, the foods with the “+” symbol in front of them signify foods that Autumn eats on this plan and the “X” symbol signifies foods that she avoids.

Ways of using the containers:

• The Energy Balancer– Spread your eating across 3 meals with 2 snacks roughly 2-3 hours apart.
• The Fat Burner– Spread your eating across 6 meals, 2 hours apart, but make sure you have eaten all yellow and purple containers before 6 pm
• Autumn’s Competition Regimen– Spread your eating into 8 small meals (Countdown to Competition Plan)

The main point when it comes to the 21 DFX is there are NO CHEATS when it comes to your eating, but this will help you reach EXTREME results! I know how hard that last 10 lbs can be to lose or trying to unveil those abs under that bit of stubborn belly fat, but by dialing in on your nutrition you CAN ACHIEVE AMAZING RESULTS! This isn’t a forever meal plan.. Once you achieve the results you are wanting you can go into maintenance mode and enjoy the occasional treats and cheats! With the help and support of my groups to hold you accountable, you CAN get through this 21 days. That’s why Beachbody has coaches like myself who are here to help you. My job is to provide you support, guidance, tips, and accountability in this program from start to finish!

I have a new group opening up next Monday 2/23 so if you would like to join me, fill out an application here!

February Indubitable Fitness Challenge Groups

Have you ever wanted to lose weight or get healthier, but things came up or went wrong and you just couldn’t seem to do it? Decide today to COMMIT TO MAKING A CHANGE. There is no reason that you shouldn’t live your healthiest, happiest life. My groups combine the secrets to success (FITNESS, NUTRITION, & SUPPORT) to help you achieve your goals! These are the groups that I will be running during February and I would love to have you join us!

21 Day Fix EXTREME Challenge group 2/9:

• This program is perfect for you if you have a baseline of fitness or are a 21 Day Fix Graduate.. It will get you SHREDDED through combining simple nutrition & extreme 30 minute workouts. Preseason begins 2/9 where we will begin taking measurements, creating meal plans, setting goals, etc. to put you on the path to success. That said, you still have time to order your program and begin workouts with us 2/16! MORE INFO & JOIN HERE

7 Day FREE Clean Eating Challenge 2/9:

• What is clean eating??  These days everyone says “Eat Clean”, but do we all actually know what this means? Clean eating is about eating foods in their most natural state.  This means saying goodbye to the processed foods, foods with loads of preservatives, foods with lots of added sugar, and foods with high levels of bad fats.  So you will be avoiding the foods that are stripped of their nutritional value and/or have been injected with mass amounts of six-syllable chemicals. Basically, you’re eating whole, unrefined foods. Since you’re avoiding anything that has been altered in any way, your diet will be filled with whole grains, fruits, veggies and other wholesome, nutritious foods. Keep in mind that 80% of your fitness results come from what you eat, so this is very crucial to your success. In a time when so many of us are overweight or dying of diseases, yet simultaneously starving to death due to high fat foods with zero nutrition, clean eating is very important and necessary for us to understand. MORE INFO & SIGNUP HERE

ALL PROGRAM 6-week Challenge Group 2/23:

• In this group, my group of coaches and I will provide a daily assignment to help keep you motivated and on track.  We will discuss topics like emotional eating, eating out, menu plans, temptations, late-night snacking and whatever the group decides is relevant to them in their goals. I will give you the tools and knowledge that you need to stay on track to reaching your goals.  If you’re interested in participating in the 6-Week Challenge, please fill out this application so I can learn more about you and find a program that fits your needs.

21 Day Fix Extreme FAQ & Enter to win a free copy!!

EXTREME FITNESS– SIMPLE NUTRITION– SERIOUS RESULTS

The 21 Day Fix was designed to make losing weight so simple that you never had to diet again.. and dangggg did it work!! It became America’s #1 home fitness and nutrition program!! I seriously am so in LOVE with the 21 day fix.. I lost 6 stubborn lbs in just 21 days on the 21 DF and many of my clients have lost many pounds and pantsizes and regained their happiness and health thanks to Autumn! But there comes a time where we all have to graduate (insert tear) and continue to challenge and change our bodies.. that said, I am SO excited to announce the release of celebrity trainer Autumn Calabrese’s 21 Day Fix Extreme coming FEBRUARY 2nd!! This program is aimed at getting you SERIOUSLY SHREDDED in the shortest time possible (still just 30 minutes a day for 21 days!!) Autumn has cranked up the level of intensity with both the 21 Day Fix Extreme workouts and the nutrition plan to get you EXTREME results!!

What is the 21 day fix extreme??

This breakthrough 21-day fitness and nutrition program combines simple portion control, clean eating, and extreme 30-minute workouts to help you finally get the lean, defined hardbody you’ve always wanted!! The level of intensity in the 21 day fix extreme workouts and nutrition plan is pretty hard-core… but it will get you that SHREDDED, CHISELED body of your dreams!

Who is this for?

Graduates of the 21 day fix, Insanity, P90X, T25, or anyone who has been exercising regularly and has a good baseline fitness level! You don’t have to be at peak performance, that’s what 21 Day Fix Extreme is for, but you do need a solid baseline fitness level. This is not a program for beginners.. it’s for people who don’t have a ton of weight to lose, but are ready to get RIPPED!

What makes 21 Day Fix Extreme so EFFECTIVE & UNIQUE?

• FITNESS: You get seven EXTREME 30-minute workouts, one for each day of the week— so you’re sure to never get bored and your body won’t adapt to one repetitive routine! The workouts feature a unique blend of steady-state aerobics, resistance training, and explosive power moves that target every muscle in the body! Most of the workouts involve weights to increase that lean muscle mass and shred fat! 21 Day Fix Extreme does include some high-impact moves, but also comes with a modifier for those who can’t do jumping!
• NUTRITION: You’ll not only be practicing portion control—you’ll be eating ONLY clean foods. No treats. No cheats. No excuses. Autumn means business with this program!! Plus, you’ll get Autumn’s all-new 21 Day Fix EXTREME recipes to help you achieve your very best results.

No other program has you eating this well and working this hard. But if you want a lean six-pack, cut arms, ripped shoulders, and toned legs . . . you have to take it up a notch. It’s going to take GUTS, INTENSITY, and DRIVE. But, it’s only 21 days. I KNOW THAT YOU CAN DO THIS!

Enter to Win 21 Day Fix Extreme

• Enter to WIN a copy of 21 day fix extreme here

Apply for my 21 Day Fix Extreme Challenge Group

Sign up for a FREE Team Beachbody account here so you will be notified as soon as it comes out!!!  I will be hosting a 21 Day Fix Extreme Challenge Group that open on 2/16.  Or fill out my application form here to be included in the group!

Simple eating leads to success

I have found that CONSISTENCY is the absolute key to success and to seeing fast results. So many of us are okay with doing our workouts, but struggle with our nutrition habits. Because let’s face it.. You can’t outwork bad nutrition. I want to share with you a simple tip that can really help you stay consistent with your diet.. Plan and eat the same breakfast and lunch for 7 days. Yes, maybe this sounds bland. But keep it a simple meal and vary your dinner a little and it is 100% doable. Multiple research studies have found that making the same food choices on a regular basis can help you eat less without even trying! I would recommend something simple like eggs for breakfast and then get some greens and proteins in for lunch. If you are a snacker like me, you can check out my “Chew On This” post to get a few healthy snack ideas for in between. The power of this is not in the food choices, but in the simplicity of eating the same meals every day, It requires no thinking or planning and requires very little grocery expenses. With it being so simple and easy, you will find consistency. Consistency is what will get you RESULTS. Seeing results will keep you motivated in the long run and that is crucial in the beginning stages of your weight loss journey. I’m not saying eat the same meal each week forever (unless you just want to), but try it for 7 days and see how much easier it becomes to stay on track.

Here is a simple daily example meal plan:

Breakfast: 1 egg, 2 egg whites, scrambled with sauteed spinach & light sprinkle of cheese w/ 1 piece of toasted zekiel bread OR 1/4 cup oatmeal

Snack: 1/2 banana & 1 tbsp. almond butter

Lunch: A salad w/ grilled chicken

Snack: 1 cup greek plain greek yogurt w/fruit

Dinner: lean protein (lean ground turkey, fish, chicken) & veggies

Dessert (if you have a sweet tooth): 1/2 cup or 1 cup berries

Push back the Food-Pressers

Food pushers… You know the ones I’m talking about. Those family members/ friends that seem to come on full force during the holidays literally pushing food down your throat. The “Try this pie it’s amaaazing!” “You have to try this, I spent so long making it!” “Oh come on, it’s only once a year you can have some!” No. No. NO. Not this holiday season. Let me suggest some combat methods to push away these pushers..

1. Push: “You have to try some of this! It’s my special recipe!” Response: “Oh that looks delicious! I would love to have some, but I’m absolutely stuffed! Maybe I will try some in a little while”
   • This method works because we all know how it feels to be uncomfortably full, and the pusher can’t keep pushing you when there’s no more room in your stomach. Then we follow up the stuffed technique with the stalling technique to seal the deal of warding off the pusher. They will move onto their next victim and you can move onto whatever else you want to do. If you decide to come back later for a small portion of the treat, go for it! But once you have gotten past the initial push, it is much easier to walk away from the food temptations
2. Push: “This [insert name of high-calorie dish] is my favorite. You’ll love it!” Response: “Oh I already had some! Wow it is so fabulous!” 
   • OK I know lying is bad… but when it comes to food, I’m all for it. This little white lie method works because the food pusher will feel complimented and satisfied that you’ve eaten their dish and that you “liked” it!
3. Push: “You are so obsessed with dieting, just take a break for one day!” Throw back at this push with: “Thank you for noticing the healthy lifestyle I have been living! It’s something I work hard at and am proud of staying on track with my goals!”
   • First off, it’s not a diet, it’s a healthy lifestyle. Sometimes I tend to feel some passive-aggressive vibes coming with this statement, because to those who do not eat healthy, healthy eating can be intimidating. So go easy on them and thank them for their support. Your strong will, healthiness, and happiness may even influence them! Positive changes inspire positive changes 🙂
4. Push: “If you don’t try my dish, I’m just going to have to force you to eat it!” Response: “I’m so sorry, but I dislike/ am allergic to [insert main believable ingredient here]”
   • If they come on aggressive like that they’re going to force feed me, I send the aggression right back with this tactic. Nobody can make you eat something that you don’t like or are allergic to! You can get pretty creative with this response to make it truly believable. This is especially valuable if you’re at a boy/girlfriend’s family’s event, by embellishing about a time that you got sick from said ingredient, no one will be offended that you didn’t eat their food!
5. Push: “One bite won’t kill you!” Response: “True.. but I can’t have just one bite of your [insert recipe name]! It is so delicious that once I start I would never stop!”
   • This light hearted method works well because you’ve complimented their food as well as politely declining their offer.
6. Push: “This is my dish I only make once a year… you have to eat it!!” Response: “Wow that looks amazing and I know how delicious it is, but I think I’ll skip it this year so that I can live to see many more holidays with you!” 
   • Hopefully this will throw some humor in the situation and they will laugh it off understandingly. You are eating healthier to ensure the longest, healthiest life possible! No one can shoot that response down!

So now that I’ve fully exposed my food-pusher combating methods and my secrets have been revealed to my family, I may have a tougher time fighting the food battlers.. But I never want someone else to decide what I’m going to eat for me. I can honestly say that I never regret turning down a food that I know is terrible for me or that I’m not truly hungry for.. But when I accept food that I don’t have room for I always end up left regretting it and feeling sick later.

I hope that you can use these methods to help get you through the holiday festivities having consumed less calories and decreasing the hit that your waist line would’ve taken! Remember that food choices as well as exercise are so important to a healthy, fit body. Take control of your body this month and avoid the typical Holiday weight gains!

How to Eat Lean

Nearly everyone who reaches out to me about eating wants to know how to lose weight and increase muscle, but not be huge. This is no foreign concept. Everyone wants this!! This can be done by gaining lean muscle, those compact firm looking muscles that will burn calories, and in turn fry off your body fat. Exercises like HIIT training and weight training are very important in achieving these looks, but eating lean is an even more important method in obtaining and maintaining a healthy, toned body. Here are my simple rules of how to eat lean..

1. Track your nutrition & accept your failures- I’m not huge on tracking exact calories.. I have seen too many girls wind up with eating disorders from calorie counting apps who overdo it and restrict their calories to nearly nothing. DO NOT restrict your calories– it’s terrible for your body, it is completely unsustainable, and it will lead to your metabolism shutting down and your body storing up fat like crazy. However, I do think it is important to have a basic HEALTHY range of calories that you remain within, and it is very important to monitor what you are eating. Accept your failures along the way. When reviewing your day or week, see where you slipped up and try to decide what factors led you to do that, and how you could prevent such a slip up in the future.
2. Space meals apart– I aim for 3 main meals (I’m especially in love with breakfast) and 2 snacks per day. It is SO MUCH better to eat every few hours and keep your metabolism revved up than eating 1-2 massive meals per day.
3. Choose your carbs wisely- Reducing carbs like bread is very important for weight loss. It reduces water retention (you’ll lose some bloat) and optimizes fat burning hormones! Use the list of carbs below as your guide, cutting the bottom 2 out of your diet, allowing 90% of your carbs to come from the first 3, and only occasionally eat the whole grains and starches (I am a big fan of Ezekiel bread for my whole grains)
   1. The hierarchy is as follows:
      1. Green veggies
      2. Non-green veggies
      3. Fruit
      4. Whole grains & starches
      5. Refined grains
      6. Foods with added sugars
4. Protein at each meal– It is important to have a lean protein with each meal to feed your muscles, fuel your body, and fulfill your appetite. Lean proteins such as chicken breast, fish, lean turkey or beef, buffalo, eggs, and healthy protein shakes (for me– Shakeology) are all great ideas.
5. Eat your greens & veggies first– Although it’s tempting to dig into the most unhealthy, carb-filled portion of our plates first.. Eat your greens first to fill up your stomach with these dense, lower calorie foods before tackling the more fattening portions of your meal. The more veggies you eat at a given meal, the less total calories you will consume. Plus your body will be thanking you for filling it with nutrients and vitamins!
6. Avoid the processed crap– All the prepackaged, processed foods are just that.. crap. Food completely lacking in nutrients and instead injected with all sorts of sugar, additives, sodium, fat, fillers, etc. that are engineered to addict you. Break the addiction and let’s show the food industry what’s up! Feed your body right with whole, organic, clean foods and you’ll be amazed at how much better you look and feel. The periphery of the grocery store is your habitat, shop there!
7. Follow the fit, not society- Our world is becoming increasingly obese at an alarming rate. Yes there are many of us out there fighting it, but still the overwhelming majority of society is still continuing to tip the scales. So one easy thing to do is to NOT do what you see others doing around you. When you go to the gym and every single cardio machine is full (hello 24 hour fitness, been there..) OK well cardio alone is NOT gonna get you that lean body so hit the weights with the other fit people! See the line wrapped around the fast food joint during your lunch break? Easy, pack your lunch of lean protein & veggies ahead of time and avoid that line completely! In a world where everyone is getting alarmingly overweight, be the change. Follow the fit, not the majority.
8. Just say NO to liquid calories- Don’t drive through that Starbucks line for a “peppermint mocha”, put that beer down now, and absolutely not to sugar-laden sodas.. no excuse here– just cut them out. Replace them with water & unsweetened tea. Aim to drink half of your body weight in ounces of water each day! Hydrated muscles grow and operate at a higher level than muscles that are not!
9. Focus on nutrients, not calories– Everyone only seems to care about calories in vs. calories out, but this view is so skewed! The difference in eating 100 calories worth of broccoli vs. eating a 100 calorie bite of a cookie is pretty incredible. This approach could make you thin, but it will not make you healthy. Focusing on calories can leave you ravenous, grumpy, and unfulfilled. Focusing on nutrients will leave you feeling more energetic, having a stabilized blood sugar level & mood, feeling healthier, and having a satisfied appetite!

The Basics of Clean Eating

“Clean eating” is eating foods in their natural state or as close to that as possible. This means avoiding foods with all of the preservatives, processed foods, foods packed with added sugar, MSG, GMO’s, and foods with high levels of bad fats (some saturated fats/all trans fats). Go into the grocery store with this plan to simplify your life: shop the outside aisles and for the most part avoid the inner aisles. Read the ingredient labels on your food! If there is an ingredient that you can’t pronounce, if over 3-4 ingredients are listed, or if it is high in sugar or bad fats, put it down! Aim to purchase natural foods such as fresh produce, wild caught/ organic meats, nuts, farm fresh eggs, hormone-free dairy and unrefined grains. In a time when so many of us are overweight, yet simultaneously starving to death due to high fat foods with zero nutrition, clean eating is very important and necessary for us to understand.

Eating clean is not just a “diet” it is a lifestyle change and a commitment to improving ones’ health. Ultra-processed foods have GMO’s in them. Ever heard of GMO’s? Genetically Modified Organisms; these foods are stripped of their nutrients and heavily altered with additives such as sugars and fats that literally create an addiction to these foods. Here is what I want you to realize if you don’t know this already: America is currently undergoing a massive obesity epidemic and it is all related to our food. It’s not the people that we should blame obesity upon, it’s the food industry. The food industry injects our foods with a deadly combination of sugars and fats. Exceedingly high levels of sugar lead to addiction and cravings similar to those of alcohol and drugs. So essentially, sugar is a drug. Whaaat?? Crazy, I know. So by allowing ourselves to become addicted to this sugar, we are only contributing to the increasing obesity rates, which is also one of the leading causes of preventable death today. So by cutting these highly unhealthy foods out of your life and replacing them with natural nutrient rich foods you will be decreasing your chances of cancer and obesity, as well as gaining many other health benefits.

How can clean eating improve your health? Eating clean supports healthy cell function and can aid in decreasing your risk of chronic diseases such as cancer, increasing your mental health, improving your cardiovascular health, and helping you to feel more energetic. So why WOULDN’T you eat clean?? We all want to live our healthiest, longest, most productive possible lives right so if you haven’t yet, take today to embrace the change and clean up your diet.

The Basic Guidelines:

• fresh, local, organic fruits & veggies
• cook foods the HEALTHY way–> (I like to toss my veggies in a bit of olive oil then roast, steam, or saute them then lightly season and add fresh parmesan)
• eliminate refined sugar or overly processed foods
• eat 5-6 small meals each day
• eat breakfast–> try to get a protein packed breakfast, it’s the most important meal of the day
• drink water–>  at least half of your body weight in ounces each day
• eat healthy fats (from avocado, peanut butter, etc.)
• plan & prep your meals–> lean protein & complex carbs at each meal
• avoid foods that say “sugar-free”, “light”, “fat-Free”–> these only replace ingredients like sugar with substances such as aspartame which are NOT natural & are poisonous for your body
• the 80/20 rule–> eat clean 80% of the time so you can leave 20% for your cheats/ indulgences
• portion control–> know your needed daily caloric intake, then take your “normal” 3 meals per day, then cut them into 5-6 meals to ensure you are not overeating
  • hands cupped together= 1 cup of raw veggies
  • your fist= 1 medium piece of fruit
  • top of your thumb= 1 oz cube of cheese
  • palm of your hand= 1/4 cup of nuts