LIVING  TO  THRIVE AND LEARNING TO STRIVE.

Master Personal Trainer                         

HEALTH & WELLNESS:

How to Get your Nutrition Back on Track  //  IDENTIFY.    ADJUST.    HONE.

Often times we take the "snowball effect" to change our lives.  We think that we need make a defensive strike and cumulatively stop eating:

  • sugar
  • gluten
  • everything white
  • starchy carbohydrates


We think that we need to read every "diet" book and try to eat what our friends and family eat to try and get our nutrition back on track.  Unfortunately that puts us in a never-ending cycle of "dieting," and "abstaining; the exact opposite of what works for health and wellness.


As a nutrition coach I have found this tactic inefficient in making lasting change.  The truth is that everyone is different, which is why cracker jack box diets and trying to emulate others eating habits never seem to work out.  But there are several strategies you can take to find your way back towards what works best for you.


Changing your eating by changing your habits is how I coach my clients to get their eating back on track.


Want help sorting all this out?


It seems like simple stuff. But it’s not necessarily easy to put into practice, especially with the consistency needed to see results.


If you need additional help; I can help you online or in person.


Your Coach and Friend,

STRATEGY ONE // Identify and remove nutritional deficiencies

Low level dehydration impedes the bodies ability to shed excess layers and leaves the body tired and running inefficiently.  If you are not drinking at least 7 cups of water based, decaffeinated beverages a day you may end up being dehydrated, especially if you are active.

It's hard to get all the nutrients and vitamins from the food we consume, especially when living an active lifestyle.

Women tend to fall nutritionally short where protein is concerned, especially when they are trying to change their relationship with food.  Men with low appetites also have issues with getting enough protein to build and maintain health.

95% of the population is deficient in essential fatty acid intake, especially when dieting.

STRATEGY TWO // Adjust Food Amount and Type

Typically personal trainers and nutritionists have their clients counting calories, weighing and keeping arduous food journals.  The Urban Athlete way is simple and intuitive. 

For men (4 meals a day):
  • 2 palms of protein dense foods with each meal;
  • 2 fists of vegetables with each meal;
  • 2 cupped hands of carb dense foods with most meals;
  • 2 entire thumbs of fat dense foods with most meals.

For women (4 meals a day):
  • 1 palm of protein dense foods with each meal;
  • 1 fist of vegetables with each meal;
  • 1 cupped hand of carb dense foods with most meals;
  • 1 entire thumb of fat dense foods with most meals.


Use these portion sizes as a starting point.  Depending on your activity level you may find yourself either adding or subtracting portions.

STRATEGY THREE // Hone in on the Fine Details.

Meal Frequency // Just as long as you are eating the right foods in the right amounts when you eat them is not of importance.
Carb Cycling // Eat carbs on days you lift weights and minimal carbs on non-weight lifting days
Eating Before or After Exercise // Workout nutrition is not important unless you are training for an athletic event.