At Target Fit, we know it is not always easy to make the right choices when it comes to food.

You don’t need to eat like a monk or train like an Olympic Rower to get real health and results from your training.

Making the right choices when it comes to food and doing the right quantity and type of training will be key for you in achieving your goals.

Here are 10 quick-start points for optimising your health and getting real results from your training:

1. Cut out all processed carbohydrates  (Sugars). Sweets, Biscuits, Cake, Soft drinks, Jam, Fruit juice, High sugar fruits, White bread, Breakfast cereal.
2. Reduce un-processed carbohydrates (Starch). Rice, Potatoes, Bread, Pasta, Grain Foods.
3. Increase your Protein intake  Lean Meats – Chicken, Fish, Beef, Pork (preferably organic meats & limit processed meats), Eggs, Mixed beans (not Heinz Beans in sugar sauce), lentils & pulses.
4. Stop drinking alcohol
5. Eat more greens and raw vegetables Steam of Stir Fry your vegetables, green beans, broccoli, cabbage, Pock Choi etc. Half your dinner plate should be vegetables. Try and start eating a side salad along with your main meal five days of the week (dress with lemon juice and a drizzle of olive oil, not processed dressing).
6. Cut down on saturated fats Not all fats are bad, Increase your Omega 3 Fatty acid intake (oily fish, extra virgin olive oil, avocado, coconut & flax seed oil etc).
7. Start drinking more water Try and drink two litres of water per day and up to three litres on the days you are training.
8. Exercise at a high intensity 3 times per week for 45 min. Swim, Brisk Walk, Jog, Cycle, Yoga for 45 min on 2/3 other days of the week.
9. Preparation is the key, convenience is the killer. Prepare your food. Cook and prep food the night before and bring it to work with you, Fill your presses & fridge with loads of the good stuff (the more it is available and on hand to eat the more likely you will eat it).
10. Get good quality sleep This is very important for obtaining optimal results from your training. Get to bed early. Remember you will get most of your results when you are at rest and your body is using the right types of fuel and foods to recover, not when you are training.

Please contact Target Fit today if you’d like nutrition planning advice.