March is National Nutrition Month. Beach season, summer, bikinis, and board shorts are right around the corner and now is a great time to properly refine your diet to get the lean summer look that you’ve been working so hard for. Your trainer will be able to help you in your specific plan, but here are a few universal tips to keep your nutrition a priority.
1. Eat the whole rainbow. Forget your first thought of “Yes! I love Skittles!” Eating the rainbow begins at the produce section of your grocery store or farmers market. Try to get produce of every color. A few suggestions; red – apples, tomatoes, peppers, cherries. Orange – oranges, tangerines, apricots, carrots, peppers. Yellow – bananas, banana peppers, squash, lemons. Green – broccoli, green beans, peas, cucumbers, spinach, lettuce. Blue – blueberries, blue raspberries. Purple – grapes, plums, prunes, and so on. Different colors in nature usually represent different vitamins. To eat the rainbow is to ensure that you are eating a variety of nutrients.
2. Go nutrient dense. Sure, potato chips come from potatoes, and do contain some nutrients. A hamburger from a fast food chain does contain some protein, and fried chicken is still chicken. The difference between these foods and the foods you should be eating is that they add in extra calories that come from sources that provide only extra calories without any benefit. A french fry contains roughly half of its calories from the potato, and the other half comes from the deep fryer. Calories are essential, but try to make as many of the calories that you consume, count.
3. Eat early and regularly, then know when you’re full. Eating a nutrient dense meal early in the day will provide you with sustained energy throughout the day. Don’t let the momentum of a good breakfast be stopped by skipping meals all the way until dinner, where most likely you will be so hungry you won’t be concerned with what you eat. Plan snacks throughout the day and take good foods with you. If you feel hungry, eat something nutrient dense.
Use this month to focus on your nutrition and to talk to your trainer about ways to refine your plan. Be conscious of nutrition during this month and enjoy the carryover into the summer.
– authored by Jason Rice
The trainers here at Definition have decided to recognize some of our clients who have been working incredibly hard and deserve to be bragged about:) So, starting this month each trainer will spotlight one client who has achieved some pretty amazing things….
Melissa’s Client of the Month: Jeff Curry
Jeff Curry started training with me March of 2011. He came in with IT Band syndrome, which meant extreme pain in his knees. However, he also came in with the best attitude of anyone I’ve ever worked with. Jeff was willing to listen and trust- but most importantly give 100% while he was working out. We quickly tackled Jeff’s IT Band issues, thanks to his participation in the “weird” exercises I had him do;) and his stretching diligence. In the last year, Jeff has become incredibly strong and agile, and has lost 30 lbs! It puts a smile on my face when Jeff texts me with updates on his progress, thanking me for his success- but it is truly all because of his hard work and determination! Jeff is the kind of client who makes me work harder to become a better trainer so I can constantly give him new exercises and challenges. So, thank you Jeff! You are such a joy to train!
Colleen’s Client of the Month: Kristen Larson
About three years ago I had the opportunity to start training Kristen. Since the day I met her she has had the most bubbly and positive personality I know. Her smile and laugh are infectious, and I promise if you’ve ever met her you can agree she will make you smile on your worse day. Two years ago I was so disappointed when Kristen informed me she would be moving to North Carolina for work. She trained with me til the day she moved and we found her a good gym to continue her training in her new home town. At that point I thought I had not only lost a great client but an amazing friend. But only a few months ago I received a phone call that Kristen was back in town and ready to get back to work. The excitment I felt was great, but I was also elated to see she shared the same enthusiasm to be back. It was so exciting for me to see all of her improvements over the last year but there was one thing killing her; she just couldn’t get a double under! So her first week back we made it a priority, and I’m not sure Kristen thought we could do it. But sure enough Kristen got one….. then three! She hasn’t stopped since. Kristen just recently bought herself a speed rope to continue getting better at double unders. She also recently brought her roommate Erika to join the Definition family, and Erika will tell you how she will wake up to Kristen doing double unders outside her window.
Lance’s Clientof the Month: Cynthia Rizk
A recent graduate from local Bolles high school went on to University of Florida for undergraduate studies, then to Ross medical school. She has recently been invited to a residency at Penn State University. Cynthia had played tennis in high school and exercised all of her life until being sidelined by a disk injury in her low back. Since starting at Definition in March of 2011 she has successfully lost 40lbs. A healthy diet and regular workout schedule along with a food journal have been her keys to success. Through her life, Cynthia has persevered a lot and triumphed over injury and illness to become an incredible young person. As a doctor she will be able to help people along with their battles against the tribulations life puts in their path. Cynthia is a true inspiration and it is more than a pleasure to be her coach.
