Categorized as: NUTRITION

5 Easy Tips For Healthier Grocery Shopping

By Coach Miles

Maneuvering around the grocery store while on a weight loss challenge can be daunting, especially with all those sweets and yummy yet unhealthy snacks within your reach. So here are some tips for you to make your next food run more successful. 

1.Don’t shop on an empty stomach. If you go to the store hungry you may overindulge and also buy things that you are currently craving but do not need. Go after a meal. 

2. Stay near the perimeter of the store. You may notice on your next trip that most of the whole, natural, and freshest foods are placed on the perimeter of the store. Such as your meats, vegetables, fruits, dairy, eggs, and just made bread. Meanwhile, the processed and packaged foods full of fillers and chemicals are located in between the aisles.

3. Try and pick nutrient dense foods vs. calorically dense foods. This means that it is important to review the nutritional label of the item your choosing. If the majority of calories that come from it are excessive per serving it probably isn’t the best thing for you. Look for foods with higher daily nutrient percentages. Use your MyFitnessPal app to scan the barcode for extra details about the product. 

4. Pay attention to your carbs that you choose. Carbs don’t only come from bread, grains, and pasta. Plenty of leafy greens and colorful vegetables contain a rich amount of carbohydrates. Limit your choices of boxed carbs.

5. Vary your Protein sources. You don’t need to settle for steak or beef every day. You also have fish, chicken, lamb, pork, shellfish, venison, duck, beans, yogurt, eggs, cottage cheese, nuts, peanut butter, and the list goes on.

Cheat Day vs Cheat Meal?

By Coach Miles

I’m sure you look forward to having sweets or junk food from time to time. Everyone has a vice when it comes to food. It’s okay, it’s only natural. But we need to talk about this Cheat Day concept. Gorging out for a whole day on your favorite yet unhealthier foods is obviously not beneficial. Matter of fact it is detrimental to your weekly caloric deficit that is required to lose fat. One full day of unrestricted eating can drastically increase your weekly calorie consumption thus resulting in either no weight loss or even weight gain.

A cheat day is nothing more than a full day of “cheating” on your diet. A cheat meal is just a single meal or snack where you consume something that you normally wouldn’t eat while on your current diet. Of the two forms of cheats, a cheat day is the most detrimental to your goals while a cheat meal will cause less disruption with your diet.

So, to make things simple we want to shy away from cheat days altogether. When it comes to a cheat meal, just be cautious and observant of your calories and macros for the day. If you want that piece of pizza or that cookie, go ahead and enjoy it. Just make sure that you adjust the rest of your food intake for the day to account for that cheat meal.

Keep on logging your food and stay strong. Consistency is the key to losing weight. 

Your Coaches Favorite Supplements

No amount of supplement will ever supplement a bad diet. At some point in your fitness journey, it would benefit you if you started to think about complimenting your current fitness and nutritional regime. We asked our coaches what supplements they currently take. Here’s what they had to say… 

Coach Kirk

Now-a-days I don’t take any supplements. But I still think a good fish oil is one of the best supplements! It’s important to balance out the Omega 6’s with the omega 3s in fish oil.

Coach Miles

My go-to supplement is Isopure’s Unflavored Whey Protein. Its super clean no sugar no fat no carbs. just a lean and clean protein supplement to help me achieve my higher protein intake that i need without breaking the bank on my carbs and fats. Also, its reasonably priced at the amount of servings that you get from it.

Coach Brett 

I like the pre workout because it helps increase focus, energy while giving me that extra intensity throughout my workouts. I take BCAA’s to stimulate muscle growth, extra hydration while aiding in recovery. Glutamine as an extra recovery aid as well. 


Coach Danielle

At the moment my favorite supplement Vitamin B100 – I take it late afternoon or around lunchtime and seems to help with my lower energy levels later into the day.  I’m also an avid protein powder user with NutriBullet “smoothies”.  It takes 5 minutes to load up on carrots, spinach, cucumber, beets, celery, avocado, etc.  This is the best way I have found to get more vegetables and protein in my daily diet without a ton of extra calories. I’m not a fan of the flavored proteins so I use an unflavored whey protein instead.


Coach Mario

My preworkout is coffee in the morning. Than for a little extra kick in the butt I drink  a KillCliff post workout for recovery. I feel like it helps with the foggy brain I get sometimes when workout out in the heat. I also cheat the system by drinking my vegetables in powder form. My favorite is called Super Greens.