Upper Body Strength & Conditioning
Bike H.I.I.T Strength Endurance
Sustainable Nutrition
Our Philosophy
Our belief is good nutrition is not about weight loss, it’s about being HEALTHY and feeling healthy. Whether a person is underweight or overweight, the solution should be simple, sustainable, and balanced. We don’t advocate for quick weight loss or weight gaining solutions…unless you’re preparing for an upcoming movie role!
Weight Loss/Gain Strategies
1.| Check with your physician before you make any major changes and if you have any medical conditions.
2.| Consider starting with keeping track of WHAT you’re actually consuming. Use a pen and paper or use an online based food journal such as MyFitnessPal, Fitbit, or Myplate to name a few.
3.| Work on your mindset. WHY do you overeat? WHY do you not eat enough? WHY do you want to lose/gain weight? Why is it important to you? Is changing your eating habits more important to you than remaining the same?
4.| Make small changes. Pick one or two things and work on them until they become habits. You will experience ups and downs, so don’t expect perfection, it doesn’t exist.
5.| Find accountability and motivation sources. These could be an online group of individuals who are on the same journey as you. It could be a neighborhood group initiative. It could be a personal trainer or it could be a sport/fitness event that you sign up for to give you a date and a goal to prepare for.
6.| Start today! Don’t wait until Monday. Don’t wait until January 1st.
Supplements
Whole food first. Supplements should be secondary to fill any gaps or for convenience in situations when it’s not practical for you to eat enough whole foods.
Healthy Snack Ideas
Snacks are a good way to fill the gaps between meals. This helps control your appetite and minimize the chances of overeating during your next meal.
Below you will find an example list of snacks that are delicious and good for you!
1.| Protein Shake or Protein Bar. It’s common to use a protein shake or bar as a snack, but again, if you can, try whole food first. Some of our trainers use Gold Standard Whey and Dymatize ISO 100.
2.| A cup of Mangos
3.| A cup of pinneapples
4.| Carrots plain or with some hummus
5.| Cashew or Peanut Butter with fruit or veggie
6.| Cauliflower Mash
7.| Orange Slices
8.| Popcorn
9.| Sliced Roasted Bell Peppers
10.| Grapes
11.| Greek Yogurt with or without nuts or fruit
12.| Grapefruit
13.| A cup of Watermelon
14.| Three baby cucumbers or cucumber slices
15.| Apple with string cheese
16.| Low Fat Cottage Cheese and fruit
17.| Unsalted almonds, cashews, or pistachios
18.| Hard boiled eggs
19.| Turkey Roll-ups (turkey breast slices rolled up with a cucumber or pickle slice)
20.| Greek Yogurt with your veggie of choice
21.| Tuna
22.| Peanut or Cashew Butter and Celery sticks.
23.| Roasted Chickpeas
24.| Pumpkin Seeds
25.| Edamame
26.| Egg Muffins
27.| Smoothies
Smoothie Recipes
Banana Ginger Smoothie
SERVINGS: 2
1 banana, sliced
¾ c (6 oz) vanilla yogurt
1 Tbsp honey
½ tsp freshly grated ginger
COMBINE the banana, yogurt, honey, and ginger. Blend until smooth.
NUTRITION (per serving) 157 cal, 1 g fat, 0.8 g sat fat, 57 mg sodium, 34 g carbs, 28 g sugars, 1.5 g fiber, 5 g protein
Orange Dream Creamsicle
SERVINGS: 1
1 navel orange, peeled
¼ c fat-free half-and-half or fat-free yogurt
2 Tbsp frozen orange juice concentrate
¼ tsp vanilla extract
4 ice cubes
COMBINE the orange, half-and-half or yogurt, orange juice concentrate, vanilla, and ice cubes. Process until smooth.
NUTRITION (per serving) 160 cal, 3 g pro, 36 g carb, 3 g fiber, 28 g sugars, 1 g fat, 0.5 g sat fat, 60 mg sodium
—VIEW ALL—
Trusted Resources
1. | Consider consulting with a Registered Dietitian, not a “nutritionist” or a “nutrition expert”.
2.| More information on healthy nutrition: Nutrition.Gov
3.| App-Based Food Journals
-
- My Fitness Pal
- My Plate
- My Food Diary
- Rise Up: Resources for Eating Disorders, Positive Self Image
What It looks like.
Are you eating too much or maybe not enough? If you don’t know, you need to. Use this calculator to approximate how many calories you should be consuming to reach your goal, click here.
Clarification/Myth Busting:
When you hear people say, “to lose weight I had to eat more…”, they don’t mean more calories, they mean more FOOD! Look at the two 1500 cal examples below. When the calories come from processed foods, you can easily overconsume calories because those foods have a much higher caloric value. In comparison, unprocessed foods typically have a lower caloric value but are more nutrient rich, loaded with fiber, vitamins and minerals that help satiate your hunger.
1500-ish...And I Had a Salad!
Breakfast: 560cal
Bacon Egg Cheese Muffin w/ Hashbrowns
(Not counting the drink)
Lunch: 1020cal
#1 From Whataburger, no cheese, med fries, med unsweet tea
You’re at 1,580 calories by noon, AT LEAST. Everything after this point WILL exceed your caloric goal. And given you haven’t consumed much in terms of nutrient dense foods, you will most likely be hungry for the rest of the day and will eat a large dinner.
DINNER: 372cal
1,952 CALORIE TOTAL
THOUGHT EXPERIMENT
Let’s say you worked out before lunch and burned an “estimated” 600 calories, bringing down your daily total to 1,352cal. That’s great right?! But that’s just one day. You have a habit of eating 1,900 calories and more on most days. And since you don’t track it, you really don’t know. So do workout everyday? Are you really burning as many calories as your watch is telling you?
1500-Home Cooking
Breakfast: 400cal
Egg Omelet and Toast
Snack: 100cal
A Cup of Pineapples
Lunch: 400cal
Baked Chicken Chalupas
Snack: 100cal
A cup of carrots
Dinner: 400cal
Chicken Fajita Salad
Snack: 100cal
1/2 Cantaloupe
HOW HELPFUL WAS THIS?
[yasr_visitor_votes size=”medium”]
CONTACT US
If any links are broken or if you have any questions, please feel free to contact us.
CALL/TEXT: 512-348-7113
EMAIL: info@outrightfitness.com
