Wellness & Nutrition

Being healthy requires not only exercise but also good nutrition and healthy habits while outside of the gym. A good nights sleep is required to allow the body and mind to heal. And nutrition plays as big role on the overall health not only during our younger years, but they carry us into our adult life.

Nutrition and Body Composition


Nutrition is defined as the sum of the processes by which an animal or plant takes in and uses food substances.  This very basic definition does not begin to illuminate the role that diet plays in the health, appearance, performance, and well-being of an individual.  The proper nutrition strategy has the ability to hasten the results from the stimulus of exercise, improve health and athletic performance, reduce the risk of disease and illness, increase energy levels, and favorably alter body composition. 



There are an increasing number of overweight and obese people in the United States.  A desire for a quick solution for weight loss has led to the mystification of exercise and diet and an environment ripe for promoters of quick weight-loss methods and fad diets.  Today’s population have preconceived ideas about how they should be eating.  These ideas may hinder their progress and have negative health consequences.  The facts about weight loss and gain are quite simple.  Eat fewer calories than are expended and there will be a reduction in weight.  Conversely, consume more calories than are expended and there will be an increase in weight.  The fact is that we eat too much and move too little. 


The primary function of protein is to build and repair body tissues and structures.  It is also involved in the synthesis of hormones, enzymes, and other regulatory peptides. Protein can be used for energy if calories or carbohydrate are insufficient in the diet.  Proteins are made up of amino acids linked together by peptide bonds. The body uses approximately 20 amino acids to build its many different proteins.  


There are two general classes of amino acids: essential and nonessential.  Essential amino acids cannot be manufactured in the body (or are manufactured in insufficient amounts); therefore, they must be obtained from the food supply or some other exogenous source.  There are eight essential amino acids.  The second group of amino acids is termed nonessential because the body is able to manufacture them from dietary nitrogen and fragments of carbohydrate and fat. 

Nutritional Rules:

1.  Eat every 2-3 hours.

2.  Eat complete, lean protein w/ every meal.

3.  Eat vegetables w/every meal.

4.  If fat loss is your goal, eat veggies and fruits with any meal; “other carbs” only after exercise.

5.  Eat healthy fats daily.

6.  Don’t drink beverages with more than 0 calories.

7.  Eat whole foods instead of supplements whenever possible.

8.  Plan ahead and prepare food in advance.

9.  Eat as wide a variety of good foods as possible.

10.    Plan to break the rules 10% of the time.

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