Make Healthy Choices at Home
Physically Active: ✅
Nutrition: Not so much
During National Nutrition Month, RISE trainers are helping our athletes take a hard look at their nutrition habits, and determining what needs an upgrade. We want our beginner athletes to have one goal: show up for your workouts. Once you have a good workout routine in place and you've been consistent for a couple of months, it's time to begin discussing what you're eating outside of the studio. We ask our athletes to begin to think of food as fuel, and that if you choose nutrient dense foods (foods rich in vitamins & minerals), you will feel better + achieve your goals faster.
Below are our Top 5 Healthy Eating Choices to help us all focus on FOOD AS FUEL at home:
1. The more veggies, the better! They contain micronutrients (vitamins & minerals) that fuel your body, give you energy and more.
RISE Trainer Recommendation: At each meal, try to fill your plate with 3/4 vegetables! 2. Avoid empty calories and carbohydrates. Empty calories are often why we feel hungry an hour after a meal. Foods high in dietary fiber and protein will leave you feeling fuller longer.
RISE Trainer Recommendation: our favorite nutrient dense carbohydrates = fruit, quinoa, brown rice, beans and potatoes. 3. Consider tracking what you eat on an app such as My Fitness Pal. If you have an activity tracker such as a Garmin, it can connect to the MFP app & adjust your recommended caloric intake according to your day's activity.
RISE Trainer Recommendation: Make sure that your net caloric intake is at least your resting metabolic rate. If you don't know your RMR, just ask any RISE trainer for a FREE progress tracking appointment prior to your next class.
4. Measure all oils, creamers, and sweeteners as they add up quickly
RISE Trainer Recommendation: If your goal is weight loss, paying attention to the details will make all of the difference. 3500 calories = 1lb of fat. 5. Set a day and time to food prep before the work week. Think hard boiled eggs, fresh veggies cut, extra grilled chicken, energy bites (low in added sugar), and fresh fruit.
RISE Trainer Recommendation: Make double of dinner recipes so that there are leftovers for the next day's lunch.
If you think you are ready to dive in deeper to your nutrition habits and are looking for accountability, we hope you join us for our RISE To The Challenge March 26-April 13 = 3 Weeks to dig in and come out on the other side with momentum and a plan to reach your goals faster.