21 Day Nutrition Challenge

Discovering why and how to improve your nutrition is the base that all your other fitness goals will be built upon

 90% of all your fat loss goals are based on your nutrition

The latest research shows that by just increasing protein(without exercise) you can actually build muscle, which is what helps increase your metabolism for maximum and efficient fat loss.  It is essential to supply small frequent meals for this reason to keep the muscle building continuing, especially with exercise. 

How much protein is recommended for you?

The amount of lean muscle you have and how active you are determines your daily protein requirements.  I am able to calculate this number for you.

  • The average women cannot process more than 20-30 grams of protein at one sitting and men not more than 40grams.
  • Get the most out of your training by having protein before and after you exercise.
  • Your body cannot store protein.  It is essential to supply small frequent protein meals. 
  • I highly recommend a protein supplement to anyone who is exercising and wants to build muscle.
  • You never build muscle with exercise, you brake it down.  It is your nutrition that rebuilds and makes the most of your exercise.
   I have been personal training for over 10 years and have seen first hand how powerful making small changes to our daily habits can produce amazing transformations.  


In a scientific study it showed that chicken & eggs were the best choices.

  • Eggs
  • Greek yogurt or plain keifer: higher in protein(make sure there is no added sugar.  Added sugar can double the amount of a bowl of fruit loops- add berries or cinnamon for flavor.
  • Cottage Cheese- my new favorite lately- I can't get enough- with pepper.
  • Chicken breast- I have over 100's of recipe's for chicken. Add pesto, marinara
  • Fish/seafood: Salmon, Tuna, shrimp
  • Skinless Turkey breast
  • Low fat cottage cheese
  • Lean meat
  • Protein Powder- An isolated version is the best.

Fill out the form below and I will promptly send you your first 21 day challenge

1. Are you a male or female?

2. What is your age?

3. How many pounds are you overweight?

4. Do you eat breakfast?

5. I am ready to change my health

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