It is easy to get discouraged when you start a new fitness program and you are not seeing results fast enough, but be patient, your body is adjusting and everyone is different.

Also, remember it is difficult to out train a bad diet, so start looking at what you are eating. It is hard to do a complete 180 on your diet, but here are a few suggestions to cut calories. Stay on track and results will appear!


1. Avoid soda and coffee beverages loaded with cream and sugar flavoring. You can save over 250 calories!

2. Stash cut up fruit and veggies in your fridge, always ready for a quick snack.

3. Say no to alcohol. You can save up to 600 calories or more! If you must have a drink, mix with soda instead of fruit juices and cut calories in half.

4. AVOID PROCESSED SUGAR! Clear out your cupboards of cakes, cookies, candy, crackers, etc.

5. Try to eat protein with every meal, it will help keep you full and curb those late afternoon cravings.

The difference between your body this week and next week is what you do for the next seven days to achieve your goals!.. SO LETS GO FOR IT!!!  


Good carbs (complex carbs): 25-35 gram servings

Rice (brown)

Sweet Potato 

Oatmeal/ Grits

Whole Wheat Pasta

Whole Wheat Bread or Tortilla

 Ezekiel bread

Whole Grain/Low Sugar Cereals


Good proteins: 

Lean Cuts of Beef/Red Meat

Eggs/Egg Whites 

White Meat Chicken

White Meat Ground Turkey/ Turkey Breast





All natural Peanut Butter or Almond Butter 

Greek Yogurt


Protein powder

Fruits and Veggies:

Stock up on greens, ( spinach, kale, asparagus, cucumber and broccoli)

Best fruits (1-3 servings per day)

Apples, Grapefruit, Oranges, Pears, Berries, Peaches, Honeydew, Cantaloupe, Nectarines, Cherries, Plums, Applesauce(unsweetened) will not spike your blood sugar since they have a lower glycemic index

Bananas, Pineapple, and Mango have a higher glycemic index so you may get hungry more quickly


AVOID: Refined sugar (cakes, white bread, cookies, etc), alcohol, and “white” starches (white rice, white potato, white pasta, white bread). Note: White starches are acceptable post training or for cheat meals only.