A well balanced training program geared towards improvement should have strength training, conditioning, sleep, nutrition, and of course commitment. Unfortunately the most often overlooked when it comes to novice or intermediate athletes is nutrition. Planning and implementing a well-balanced nutrition plan is of paramount importance in relation to any sort of physical training. After all food is literally the fuel we run on.

To meet adequate nutritional requirements a diet should include lean proteins, whole grains, fruits, vegetables, and healthy fats. Healthy foods are full of macronutrients and micronutrients. Macronutrients comprised of proteins, carbohydrates, and fats, which provide the calories or energy that our bodies actually run on. Macro literally meaning large, lets us know that these nutrients are required in larger amounts. These nutrients are needed for "growth", metabolism, and bodily functions. Micronutrients are often referred to as vitamins and minerals. They are only required in small amounts but are imperative for development, prevention of disease, and wellbeing. Micro, defined as small lets us know that these nutrients are only needed in smaller amounts.

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When coaching a novice athlete or anyone ready for a lifestyle change it is important to remember Rome was not built in a day, neither was your body. The trick is to keep it simple at first, don't worry about measuring your food or counting each calorie. Just make sure you have a lean protein, whole grain, a starchy carb, and a fibrous carb with every meal (healthy fats will be found in those foods so it is not necessary to add more). It's hard to follow a consistent plan in the 21st century we live in a culture that has us always on the go with food options almost at every turn. Unfortunately we often fall victim to the convenience of the fast food restaurant on the corner a block from work or the birthday cake a coworker brought in for the office. I am not saying these treats cannot be enjoyed but we have to make them the exception to our diet rather than the norm.

A total lifestyle change is hard especially on your own. It is often a good idea to have a friend join you in order to keep each other in check. When possible working with a personal trainer or coach is usually the best way to motivate yourself to finally stick to the promises or changes you "commit" to every January or at the beginning of beach season. When proper nutrition, training, and sleep are achieved the body can do amazing things.

Feel free to ask one of our trainers about your nutrition needs.

Below is a link with relevant information to help guide decision making when it comes to meals.

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