New Year and a Clean Fitness Slate

With the New Year upon us, it's a good time to get refocused on what's most important to us. Achieving your health and fitness goals isn’t just about the time you spend in the gym—it’s also about how you fuel your body and care for yourself outside of it.

To help, we’re sharing some foundational nutrition and lifestyle habits based on the Precision Nutrition system, a science-backed approach to sustainable and healthy living.

Fitness Nutrition Guidelines to Fuel Your Goals

1. Eat Slowly and MindfullyTake your time during meals. Eating slowly helps you better tune into your body’s hunger and fullness cues, preventing overeating. Aim for meals to last at least 15-20 minutes.

2. Balance Your PlateInclude a mix of:

   • Protein: Supports muscle repair and keeps you feeling full (e.g., chicken, fish, tofu, eggs).

   • Vegetables: Add volume, fiber, and essential nutrients (e.g., leafy greens, broccoli, peppers).

   • Healthy Fats: Fuel your body and brain (e.g., avocado, olive oil, nuts).

   • Quality Carbs: Provide energy, especially if you're active (e.g., sweet potatoes, oats, quinoa).

3. Stay HydratedDrink plenty of water throughout the day. A good starting point is about half your body weight in ounces of water daily.

4. Plan AheadPrep meals or snacks in advance to avoid reaching for less nutritious options when hunger strikes.

Lifestyle Fitness Habits for Long-Term Success

• Prioritize SleepAim for 7-9 hours of quality sleep each night. Rest and recovery are critical for progress.

• Move More Outside the GymIncorporate movement into your day—walk, stretch, or take the stairs whenever possible.

• Practice Stress ManagementExplore activities like meditation, journaling, or deep breathing to stay grounded and focused.

• Build Consistency, Not PerfectionSmall, consistent changes lead to big results. Focus on progress, not perfection!

We’re Here to Support You!

At LEAP, we believe that fitness is a journey, not a destination. If you’d like to dive deeper into your nutrition or need help creating a personalized plan, our coaches are always here to help.

Contact Us