Embarking on a fitness journey or looking to revitalize your nutrition? Your diet plays a pivotal role in reaching your goals. Here’s a sneak peek into a day's meal plan plus a shopping list that fuels strength and wellness:
Sample Meal:
Breakfast: Oatmeal with a scoop of vanilla whey, almond butter, a drizzle of honey, and a sprinkle of cinnamon. Side of fresh blueberries.
Lunch: Grilled salmon over a bed of quinoa and a mix of sautéed kale, red peppers, and sweet onions. Topped with a dollop of guacamole for those healthy fats.
Dinner: Lean chicken breast, marinated and grilled, served alongside steamed broccoli and a side of brown rice.
Snack: Greek yogurt topped with a handful of raspberries and a light drizzle of honey for that perfect blend of protein and antioxidants.
Essential Shopping List Example:
Proteins: Chicken breast, salmon, Greek yogurt
Carbs: Oatmeal, quinoa, brown rice, bananas, apples
Fats: Almond butter, avocados (guacamole), EVOO (extra virgin olive oil)
Veggies & Fruits: Kale, red peppers, sweet onions, blueberries, raspberries
Extras: Honey, vanilla whey protein, cinnamon
🌟 Why It Matters: Each meal is crafted to provide a balanced mix of macronutrients, ensuring you’re fueled for the day ahead. This plan supports muscle recovery, energy levels, and overall health, making it easier to stick to your fitness goals.
💡 Tip: Preparation is key. Having a shopping list keeps you focused on nutrient-rich foods and away from the temptation of processed options. Remember, what you fuel your body with directly impacts your performance and progress.
Let's make nutrition a priority, not an afterthought. Your body—and eventually your taste buds—will thank you.
Here is my actual personal shopping list from my eBook:
Legal Disclaimer
The content provided on this blog is for informational purposes only and is not intended as medical advice. The information shared here should not be construed as recommendations or endorsements for any particular health, fitness, or nutrition plan. It is important to note that the content is general in nature and not tailored to the specific needs of any individual. Before starting any fitness program or making changes to your diet, it is essential to consult with a qualified medical professional and a registered dietitian. They can provide personalized advice, guidance, and assess your individual health needs, ensuring that any changes you make are safe and appropriate for you. By using the information on this blog, you acknowledge that it is your responsibility to do your own research and consult with healthcare providers to make informed decisions about your health and fitness. Everett Miner & Miner Fitness is not liable for any injury, loss, or harm resulting from the use of the information provided.
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Comprehensive Coaching Services
1. Weekly Check-in Coaching Call
A dedicated call to discuss progress, address concerns, and adjust plans as needed.
2. Training Sessions
Frequency: 1-4 times per week, based on your needs and goals.
Personalized Resistance Training Programming:
Weight Training:
Featuring periodization to ensure progressive overload and optimal results.
Includes alternative exercises based on available equipment or personal limitations.
Offers alternative workout splits tailored to your schedule.
Incorporates strategies for breaking plateaus.
Progressions and regressions to cater to your fitness level.
Exercise tempo selection for optimal performance and safety.
Ab/Core Training: Focused routines to strengthen and tone your core.
Cardio Fitness Training: Customized cardio plans to improve endurance and cardiovascular health.
Warm Ups & Cool Downs: Structured routines to prepare your body for exercise and aid recovery.
3. Text Support
Ask questions anytime for ongoing support and motivation.
4. Live Form Checks & Video Analysis
Real-time feedback on exercise form and technique to ensure safety and effectiveness.
5. Workout Tracking
Comprehensive tracking of your workouts to monitor progress and make necessary adjustments.
6. Personalized Nutrition Advice & Meal Guidance
Tailored nutrition plans and meal guidance to support your fitness goals.
Meal Diary Tracking: Monitor your dietary intake and adjust as necessary for optimal results.
7. Initial Fitness Assessments
Static Posture Assessment: Evaluates your posture to identify imbalances.
Dynamic Postural Assessment (OHSA): Assesses movement patterns to identify areas for improvement.
Cardiovascular Assessment (if needed): Evaluates cardiovascular fitness levels.
Strength Assessment (if needed): Determines your current strength levels and identifies areas for improvement.
8. Periodic Re-Assessments
Regular evaluations to track progress and adjust the training plan as needed.
9. Custom Mobility & Flexibility Training
Mobility Training: Exercises designed to enhance joint movement and function.
Flexibility Training: Routines to improve muscle elasticity and overall flexibility.
10. Individualized Corrective Exercises for Injury Prevention
Customized exercises to address specific weaknesses
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