Nutrition for Maximum Results

Proper nutrition coupled with the right physical exercise plan will guarantee you see the results that you want to see. We’ve prepared this nutrition guide for optimal, healthy and lasting results during and after any challenge.


Vegetables – Incorporate cruciferous vegetables: kale, broccoli, brussels sprouts, etc. & lots of dark leafy green vegetables. You want to eat more vegetables than fruit.

Fruits: Berries exert the most antioxidants with the exceptions of pomegranates, but all fruits are great!

Protein: Nuts, Eggs, Chicken, Turkey, Salmon, Greek or Plain Yogurt, go for lean-grass fed red meats if you must.

Seeds: Flax, Chia, Hemp Seeds. All seeds are great but much like fruit watch the quantity.

Healthy Fats – Ghee, Extra Virgin Olive Oil, Coconut Oil, Fish Oil, Avocado, Nuts

Healthy Grains – Quinoa, Brown Rice, Oats


Water…from the time you wake up until you head back to bed.

Optional: Green Tea and Herbal Teas.

Everyone always asks us about coffee, aside from the acidity, our answer is it’s okay, the choice to do without it is yours. Chances are if you can’t do without adding sugar and cream to your coffee, giving it up should be an easier choice.Try to avoid as much caffeine as you can.

Secret health tips

Warm Lemon Water First Thing Each Morning: Mix half a fresh squeezed lemon with 8oz of filtered water. Heat in the microwave in glass cup for 1 to 1.5 minutes Optional: add apple cider vinegar & cayenne pepper to this drink.

Apple Cider Vinegar: 1 tbsp of organic raw unfiltered apple cider vinegar. (Braggs is the most popular brand.) Mix this with cold water or your choice of beverage.

These things have to go….if you want fast results.


All forms of sugar! Sugary drinks, snacks, and food that looks healthy aka flavored yogurt (i.e) but is loaded with sugar.


Yup, sorry but for optimal results, it has to go.


Stay away from greasy fried foods and anything that’s packaged in a box. Try to eat as many healthy homemade meals and snacks you can.


Get in the habit of cooking. It’s the best way to be the healthiest you. Meal prep each week.