Since Instagram is so popular right now, I decided to put together a 22-day series of quick educational posts.
For the next 22 days I will post a quick video or photo that will cover various topics; from fitness to nutrition to living a healthy lifestyle.
The goal is to share some fitness and wellness information that will help you with your health-related goals.
DAY 8 OF 22
Today’s post is about Nutrition.
Follow these rules and you will be on your way to optimizing your nutrition and your performance.
Tip 1: Keep It Real - The less ingredients and less processed a food is, the better. If possible, eat local, get plenty of fruits and vegetables, lean proteins, and healthy fats.
Tip 2: Protein - Healthy options include meats (fowl, red meat, fish), eggs, beans, yogurt. For meat, aim for wild-caught for fish and pastured, grass-fed for meat.
Tip 3: Carbohydrates – Healthy options include fruits & vegetables for simple carbs, and rice and potatoes for complex carbs. Complex carbs should be less-processed options such as; rice, sweet potatoes, yams, and quinoa.
Tip 4: Fats – Healthy fats are critical for overall health. Options include avocado, nuts, eggs, coconut oil, olive oil, nut butters.
Tip 5: Drink More Water – Dehydration = decreased health and performance. Drink your body weight (kg.) in ounces of water every day (Example: an 80 kg. individual should shoot for at least 80 ounces).
Tip 6: Include PROTEIN and VEGETABLES at every meal.
Tip 7: Pack Your Lunch - Don’t rely on the restaurants for your food. By bringing your own lunch and snacks, you can ensure that you are eating properly.
Tip 8: Supplment Wisely - Many supplements are a waste of time and money. A poor diet supplemented is still a poor diet. Once you get your real food in order, then you can consider adding supplementation. Some options to consider include:
a) Fish Oils
b) Whey Protein Powder
c) Vitamin D
About Doug Balzarini
Doug Balzarini, CSCS, MMA-CC, is the owner of DB Strength, which provides fitness training, education, and resources. He is also the strength and conditioning coach for Alliance MMA where he works with UFC Champion Dominick Cruz, Bellator Champion Michael Chandler, Phil Davis, Brandon Vera, Travis Browne, Ross Pearson, Alexander Gustafsson, and more. Prior to starting his own business, Doug worked at Fitness Quest 10 as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE).
He has completed some graduate work in Biomechanics at SDSU and has obtained multiple certifications including ACE, NSCA-CSCS, MMA-CC, TFW Level 1, TRX instructor training, RIP training, CrossFit Level-1 Training, EFI Gravity instructor training, LIFT Sandbag Certification, and FMS training. He has produced his 2 DVD projects on strength training for combat athletes, appeared in many fitness videos and articles, and was a coach on “The Ultimate Fighter” FOX TV show in 2012.
For more information please visit www.dbstrength.com.