The goal is not to eliminate as many calories as possible, but to find a healthy amount for you. Consuming very few calories is asking for trouble. Your ideal caloric intake depends on your current weight, activity level and goals. Use our calculation below to find out your ideal daily caloric intake.

Fresh fruits and vegetables, whole grains and natural complex carbs. Cut out the refined products and the junk. To get a higher nutritional value, opt for organic.

This not only keeps you hydrated but also improves your metabolic function, decreases your appetite and boosts your energy. For you active bootcampers – expect to sweat out FOUR CUPS of water during a Cardio-Core workout. You’ll need to replace that!

Use this equation to figure out how many cups of water per day is right for you.

0.5 ounces x Body Weight in Pounds ÷ 8 ounces

Your body needs some fat.  Do not fear HEALTHY Fat as it improves health and body composition.

Healthy Sources:  Cold water Fish, Extra Virgin Olive Oil, Walnuts, Raw Nuts, Avocado, Flax Seeds, Seeds, Cold Pressed Unsaturated Oils (Olive, sesame, peanut, sunflower, etc)

Unhealthy Sources:   Hydrogenated Vegetable Oils (the all-time worst), Processed Vegetable Oils, Shortening, Hydrogenated Margarine, Deep Fried Foods, High Amounts of Tropical Oils (Coconut, palm kernel or palm oil), Animal Fats (saturated)

Forget about getting on  a low-carb, no-carb diet. Eliminating carbs is not the answer. Good carbs are energy foods and therefore necessary. Avoid processed carbs (they can be like eating a bag of chemicals!) and stay away from any gargantuan super sized portion.

Sugar might be “hiding” on the food labels you’re reading. All of the following terms indicate added sugar, so read carefully!

·         White sugar

·         Brown sugar

·         Icing sugar

·         Invert sugar

·         Corn syrup

·         High fructose corn syrup

·         Maple syrup

·         Honey

·         Molasses

·         Brown rice syrup

·         Cane juice

·         Evaporated cane juice

·         All fruit juice concentrates, including apple and pear

·         All “ose” including Dextrose, Fructose, Lactose, Glucose, Maltose and Sucrose

Alcoholic beverages are generally empty calories, high in sugar and do not contribute to your nutritional well-being. Don’t waste your calories! Some other negative effects that alcohol has on your body include;

·         Negatively effect protein synthesis

·         Strips the body of minerals and vitamins

·         Dehydrates

·         Increases storage of fats

Check out any good, recent nutrition book (or our e-book perhaps) to find out about the number of servings (fruits, veggies, low-fat dairy products, protein and natural complex carbs) you should be taking in every day.

To keep your engine revved and metabolism working, eat five to six meals a day, two and a half hours apart at about 300 calories each meal (look at our calories expenditure formula below). Always eat protein, carbs and fat to keep your insulin level steady and avoid feeling fatigue and or hungry.