Lose Weight and Build Muscle with In-Home Personal Training in Omaha, NE

Back to the BASICS!


Most of your dietary intake should come from whole foods. There are a few times where supplement drinks and shakes are useful. But most of the time, you’ll do best with whole, largely unprocessed foods. Making sure you know where your veggies and meats came from is important.

You want as many Whole/Natural/Organic foods in your diet as possible. You don’t eat enough vegetables. I know, because I’ve never met a single person who does. Add more and you’ll start noticing the improvements to your health, performance and body composition right away. And don’t fear fruit either – it’s a healthy, nutritious way to add sweetness to your diet, important since you’ll be eliminating nearly all other sugars.

Some Examples of Lean and Clean –

Meat, Poultry and Fish

-Extra Lean Ground Sirloin, Boneless Chicken Breasts, Mild Turkey Sausage, Ostrich, Bison / Buffalo, Elk, Salmon, etc….


-Omega-3 Eggs, Egg Whites


-Aged White Cheddar, Baby Swiss, Havarti, Parmiggiano-Reggiano, Feta Cheese, notice they are all white cheeses…


-Apples, Tangerines, Red Grapes, Pineapple, Strawberries, Blueberries, and many more….


-Spinach, Red/Yellow/Green Peppers, Cucumbers, Tomatoes, Baby Carrots, too many to list…


Are you doing this – no matter what? Now, you don’t need to eat a full meal every 2-3 hours but you do need to eat 6-8 meals and snacks. Forget the standard “three meals a day” edict. Eat three snacks a day, one after each traditional meal. And by snacks, I mean meals that are quick and portable – but still meals.

They too have to have good protein, good fats, veggies and fruits; things like homemade protein bars and shakes are perfect. And if you have the time, make a real meal! The important thing is that you eat well and eat often: every two to three hours, for a total of six or more meals/snacks per day.


It is very important to understand how much of something you are eating. So pay close attention to portion sizes. It is far too easy to overeat foods like Peanut Butter, Meats, and cheeses. So understand what a single portion is when consuming these foods. It’s fine to use a pinch of something here or there, but if you are closely watching your calories, weighing and measuring ingredients accurately is the key to know EXACTLY how much you are taking in with each meal. Measuring cups and spoons should be used in these instances. Weighing food is always the more accurate method when figuring out your calorie intake.

In close…

So what about caloric intake, or macronutrient ratios, or all the other technical issues that come with weight loss? The short answer is that those things only become relevant once you’re practicing the above-mentioned habits, and by practicing them I mean putting them to use over 90% of the time.

Most people can achieve optimal health and wellness they desire just by following these BASIC rules of nutrition. Now obviously, everyone needs some individualization beyond these rules. For that, contact me at 402-880-3909 or email alex@thefinalrep.com.

But before assuming you’re ready for individualization, make sure you’ve truly mastered the “basics”. Then, while keeping the habits as the consistent foundation, tweak away…..

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