Nutrition Tips

Proper nutrition and exercising go hand-in-hand. If people are exercising properly according to their fitness goals, but eating too many fatty and sugary foods, they are completely wasting their time. When it comes down to losing weight and/or building muscle, nutrition is the absolute foundation. When implementing a healthy diet into a fitness program, people must follow a relatively strict guideline. The guideline should look something like this: 4-6 small meals/day, proper nutrient timing around workouts (small amount of carbohydrates before the exercise, some protein and healthy carbohydrates within hour after workout), and a diet consisting of 40% protein, 35% carbohydrates, and 25% fats.


Be sure not to skip meals. Food is energy for your body and when you stay properly fueled, your body's metabolism will continually break down the body's fat. Water is also a vital part to your daily nutrition needs. Eliminate sweetened teas, soda, and liquids that contain high amounts of sugar.

Incorporate a proper fitness routine and a healthy diet and you will live a much healthier and happy life.

Before and after training photos

Jianna has been working out with me for 8 weeks now. Her workout program has consisted of Cardiovascular exercises and weight lifting exercises. Jianna meets with me twice a week, the times we meet we perform high intensity circuits, which might include resistance training mixed in with sprints with very minimal rest. On the days Jianna does not meet with me, she performs running and stair climbing for her exercise duration.

Year of Fitness

So, I recently completed my first year in the fitness world. I have gained much knowledge in so many areas of health. I have learned the ins and outs of fitness nutrition and trained a wide variety of clientele.

I have one-on-one personally trained over 70 clients!! I have trained a 14yr old football player, 62yr old woman, woman with recent hip surgery, mix martial arts fighter, young male building muscle and your everyday family man/woman looking to lose weight and tone up!

I have taught several small group training classes with emphasis on high intensity muscle gain and weight loss exercises. I participated in a Biggest Loser challenge at my gym in which I trained a group of six people for three months. In those three months, my team lost a combined 100+ pounds of fat!!!!

With that said, I am ecstatic to further expand my fitness knowledge and assist people live a healthier life in 2010!