If you remember, last week I said over the next three Thursdays I was going to outline my 3 Foundations of Health and Fitness. Today I am going to begin by discussing the most important of all the foundations, nutrition. Nutrition is the cornerstone of body transformation and health.

If you are not at your goals, then look to what you put into your body for the answer. I hate to break it to you, but more often than not, more exercise is not your answer.

Back on February 28th, I sent an email that spelled out my baseline for nutrition. I said that above all else good nutrition must be sustainable. This is important to remember as the internet is buzzing with people selling their restrictive or unrealistic plan. After all, if you can’t keep eating a certain way you will never retain your results.

In my experience, those who make permanent changes and enjoy amazing results do a few things consistently.

  1. Drink plenty of water. A good goal to shoot for is half your body weight in ounces daily. Start slowly and work your way up to it.
  2. Avoid processed foods. If it comes in a package that crinkles or has a laundry list of ingredients you can’t pronounce, avoid it. Chicken, broccoli, and berries should only have one ingredient. Incidentally, those evil carbs people talk about usually fall into this category. Cookies, juices, and candy are highly processed, full of sugar and are much different than natural carbs like a potato or apple. Eat foods as close to their natural state as possible.
  3. Keep an eye on the alcohol. It’s easy to overindulge in your nightly wine or beer, but those calories can add up quick. Alcohol also affects your sleep quality and the hormonal response that help us recover from exercise.
  4. Trust the power of protein. Our bodies need sufficient protein to build and maintain lean muscle. Don’t get too bogged down in the details just be sure to get 1-2 palm-sized servings at each meal.
  5. Eat a rainbow. You mom always told you to eat your veggies, and she was right. Enjoy a variety for optimal health but if you are limited in what you like, stick with your preferences.
  6. Forgive yourself and get back on track. This one is super important. Life happens, and even the best of us can go wild with food and drink from time to time. Don’t let it get to you! Refocus at the very next meal and don’t let one slip up lead to a cascade of poor choices.

These simple habits, when practiced consistently, have been critical to the success of scores of people at the Bodysmith.

I’ve created a handy little Meal Planning Success Blueprint to guide you in putting together the perfect meal. It shows serving sizes and includes a breakfast guide and instructions on creating delicious, nutritious shakes.


Stay tuned next Thursday where I will discuss Foundation 2, Recovery.

— Coach Brad

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