Look and feel great by summer, without giving up everything.

April 1st through May 31st

While on vacation I was thinking about my goals and how to achieve them. My goals are to continue gaining strength and building muscle but also burn some unwanted fat. I currently have some unhelpful habits when it comes to food choices and alcohol. To figure out my next step, I asked myself, “What would I tell a gym member who asked for my advice on how to lose body fat and continue to build strength and muscle without giving up all of the things that they enjoy, such as eating out and drinking socially?”  

Here is what I came up with:

1. Lift 3-6 times per week. 3 is the minimum but aim for more. A good rule of thumb to follow: Never take more than 2 days in a row off from the gym. My personal goal is to lift 5-6 times per week.

2. Eat only whole foods-most of the time. Empty out your cupboards before April 1st.  Get rid of all processed foods.  You can eat out one time per week but the rest of the time, make your food to bring to work and eat meals at home using only whole natural foods, zero processed foods. See the grocery list below to use as a reference for what constitutes whole foods.

3. Utilize the 2x2 method for alcohol. You are allowed to have 2 drinks 2 times per week. This gives you some freedom to enjoy but keeps it reasonable. 

4. Drink a minimum of 64 oz of water each day. This helps with cravings and recovery.

5. No ZERO days. This means that there are no days that you do not complete a minimum of 30 minutes of walking (some type of movement). Can’t get to the gym? You can certainly walk/move for 30 minutes. 

**Don’t forget to prioritize protein. 

Men, aim for 150+ grams per day.

Women, aim for 100+ grams per day.

Ideally, 1 gram of protein per pound of lean bodyweight daily.

Example Whole Foods Grocery List

Proteins

Lean Cuts of Meats - Beef, Chicken, Turkey and Pork. Fresh meats only-not processed, prepackaged or boxed in any way. Any wild game like venison or elk is great.

Fish - Salmon, Tuna, Trout and Haddock. Any fresh or sea water fish or crustaceans. 

Eggs - They contain all essential amino acids, making them a complete protein source. Eggs are also a source of vitamins, minerals, healthy fats and antioxidants. 

Dairy Products - (Choose low fat options) Milk, Cheese, Greek Yogurt and Cottage Cheese.

Beans, Peas and Lentils - Kidney Beans, White Beans, Pinto Beans, Black Beans, Lima Beans, Fava Beans, Soybeans, Chickpeas, Black-eyed Peas and Lentils.

Nuts and Seeds - Walnuts, Almonds, Hazelnuts, Peanuts, Chia Seeds, Pumpkin Seeds, Sunflower Seeds and Peanut Butter.

Fruits

Apples, Oranges, Grapefruit, Raspberries, Blueberries, Cherries, Pomegranate, Avocados, Peaches, Blackberries, Strawberries, Grapes, Mangos, Apricots, Pineapples, Tomatoes.

Eat a variety of fruits.

Vegetables

Spinach, Carrots, Broccoli, Asparagus, Garlic, Brussel Sprouts, Kale, Green Peas, Red Cabbage, Collard Greens, Cauliflower, Onions, Peppers, Cucumbers, Zucchini, Squash.

Eat a variety of vegetables.

Starches

White or Brown Rice, Quinoa, Potatoes, Sweet Potatoes and Corn.

Cooking Oils / Fats

Olive Oil, Avocado Oil, Grass Fed Butter.

Extras

Sea Salt, Pepper, Montreal Steak Seasoning, Honey, Real Maple Syrup.