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Nutrition

Fitness

After a few months of working with your [Certified Nutrition Coach](https://campgladiator.com/programs/nutrition) and receiving three weekly meal plans, you may be ready to put your new nutrition knowledge to the test. 

Maybe you want to add more variety. Maybe you feel like you've got the hang of your recommended calories and macros and want to try new recipes for the holidays - but you want more tips! When you're ready for a little more flexibility with your meal plans, here are a few tricks to making healthy food taste incredibly delicious while keeping your time in the kitchen to a minimum.

## Add Seasoning & Spices
Let your spice rack be your new best friend. Why? Spices add very little calories - but they add plenty of health benefits to your meals. 

Here are some great options to start adding more flavor and nutrient density to your diet:
- [Black pepper](https://pubmed.ncbi.nlm.nih.gov/22463744/) may positively impact fat cells, due to its primary ingredient, piperine.
- [Tumeric](https://pubmed.ncbi.nlm.nih.gov/24165958/) contains curcumin which can help your body adapt to exercise-induced stress and increases your blood flow, antioxidant responses, and digestive health.
- [Chilies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8839052/) are rich in antioxidants.
- [Cinnamon](https://pubmed.ncbi.nlm.nih.gov/24019277/) can help manage blood sugar.
 
The next time you go to the grocery store, browse the spices, and try something new.

## Add Fresh Herbs
Fresh herbs can elevate your meals within seconds. While you can also opt for the dried version in a jar, fresh herbs provide even more flavor and nutritional benefits.

Check out these health-promoting herbs: 
- [Parsley](https://www.healthline.com/nutrition/parsley-benefits#TOC_TITLE_HDR_3) is rich in antioxidants, which may slow down the effects of aging and help prevent coronary artery disease. 
- [Cilantro](https://www.news-medical.net/health/The-Health-Benefits-of-Cilantro-(Coriander).aspx) is a good source of vitamins A and C, which help cut cholesterol, reduce high blood sugar, and promote detoxification of the blood.
- [Basil](https://journals.lww.com/nutritiontodayonline/fulltext/2018/03000/Basil__A_Brief_Summary_of_Potential_Health.9.aspx) is an excellent source of vitamin A, magnesium, iron, calcium, potassium, and vitamin C. This herb also has anti-inflammatory and anti-bacterial properties. 
- [Oregano](https://www.medicalnewstoday.com/articles/266259#benefits) provides vitamins K, A, and C and contains iron, manganese, and folate.

## Roast Your Veggies
Roasting your vegetables is an excellent way to enhance their flavor because the process brings out the natural sugars. This leads to various new aromatic compounds. 

Want to lose weight? [Studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/) show a diet containing a variety of vegetables promotes satiety (feeling full) and results in fewer calories consumed - which can be helpful if your goal is to shed some pounds. 

Eating your vegetables regularly also provides necessary:
- fiber
- regular bowel movements 
- and a healthy gut biome

## Hide Your Veggies
Along with roasting your veggies, you can also HIDE your vegetables in many dishes you already love.
 
Some sneaky ideas include adding:
- Puréed veggies to your pasta sauce
- Cauliflower rice into your mashed potatoes 
- Baby spinach into your fruit smoothie
- Frozen cauliflower rice to your protein shake 
- Puréed pumpkin to your pancake batter
- Zucchini pasta to regular spaghetti noodles

You'll increase your intake of vegetables that are full of vitamins and minerals. And more vitamins and minerals lead to improvements in how you feel, think and perform throughout your day. 
 
## Cook Grains With Broth
Preparing grains - such as brown rice, barley, buckwheat, bulgur, or lentils -  in broth instead of water is a great way to add extra flavor without a large amount of additional calories. Make sure to opt for low-sodium stock, whether you choose beef, chicken or vegetable broth.

These grains can be a staple carbohydrate in a healthy diet, and they are typically high in iron, magnesium, manganese, phosphorus, selenium, B vitamins and dietary fiber. [Studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3078018/) linked choosing [whole grains](https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/) – grains that have the bran, germ, and endosperm intact – to numerous health benefits including a lower risk of heart disease, type 2 diabetes and cancer.
 
## Add Vinegar
A few drops of vinegar can add a light and refreshing take on a meal without adding extra fat or a high number of calories.

Here are a few options to try:
- Use apple cider vinegar to make your own salad dressing.
- Drizzle balsamic vinegar in your soup or over strawberries, avocados, or peaches.
- Add a little red wine vinegar to bring out the flavor of braised meat.
 
[Studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4438142/) suggest that vinegar may help control blood glucose levels. It’s also a great source of the plant compound polyphenols, an antioxidant. Other [research](https://www.hsph.harvard.edu/nutritionsource/food-features/vinegar/) shows that vinegar supports satiety, which leads to fewer calories consumed.
 
## Add Healthy Fats
As you know with macro splits, eating healthy doesn’t mean swearing off fats entirely. You just need to be mindful of healthy fats and recommended portions for each meal.
 
Some examples of healthy fats include:
- Monounsaturated fats are found in avocado, olive oil, and nuts. Monounsaturated fats usually provide essential nutrients such as the antioxidant-rich vitamin E, which helps support a healthy immune system.
- Essential polyunsaturated fats such as omega-3 are found in fatty fish such as salmon, hemp oil, nuts, and flaxseed and omega-6 is found in sunflower oil. [Studies](https://www.nccih.nih.gov/health/omega3-supplements-in-depth) show that omega-3s support heart health, while [omega-6 fatty acids](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3335257/) are important for brain and bone health, stimulating skin and hair growth and regulating your metabolism.
 
Add healthy fats towards the end of the cooking process so that it rests on the surface, rather than combining with the ingredients, and results in a more flavorful meal. 
 
## Try New Recipes
Sticking to a healthy diet and your CG Nutrition meal plans doesn’t mean you can't try new recipes!

The options are limitless. Be adventurous in the kitchen to find your new favorite meals with curiosity as you explore an array of healthy options with these tips. Just be sure to log what you eat in the My PT Hub app.

And don’t forget to ask your [Certified Nutrition Coach](https://campgladiator.com/programs/nutrition) about food substitutions for even more variety! 

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Add Variety To Your Meal Plans For Delicious Healthy Food

With the onslaught of Halloween candy right around the corner, have no fear! While Halloween and the upcoming holidays make it harder to follow your meal plan with candy within reach and parties filling up your calendar, our Certified Nutrition Coaches can help. We put together seven tips for healthy eating to keep you on track with your customized meal plans. 

## 1. Eat The Healthiest Option First
Whether you're hosting a Halloween party or your family invited you to a buffet-style dinner party – there are ways to fill up on the healthiest food choices and still enjoy yourself. 

For many meal plans, you'll want lean protein and vegetables to occupy most of your plate, so you can still hit your macro goals while enjoying the party. If there is an assortment of snacks such as chips, pretzels, nuts, and vegetables, choose to eat more vegetables and then snack lighter on your favorite treats. Remember that special occasions should allow for some moderation!   
 
## 2. Choose Beverages Wisely
What you choose to drink matters just as much as what you choose to eat! Whether you reach for an alcoholic drink or a non-alcoholic beverage, be aware that most drinks like juices and sodas contain a high number of calories that won't make you feel satiated. 

**Calories In Common Drinks**

A 12-ounce can of [soda](https://medlineplus.gov/ency/patientinstructions/000888.htm) has between 125 and 180 calories and between 8 and 11 teaspoons of sugar. While [fruit juices](https://www.calories.info/food/fruit-juices) may deliver some vitamins, just 8 ounces can have between 100 and 150 calories. On average, beer and cocktails have approximately 150 calories. 

Just like with eating, be mindful of how much you drink. And if you don't want to miss out on having an alcoholic beverage, plan to have one drink followed by at least 8 ounces of water. 
 
## 3. Pick Your Treats Mindfully
Following your meal plan doesn't mean that you'll never eat treats again. If you're at a party with multiple options, take a minute to look at your choices. Decide on one before you savor and enjoy it.

Mindful eating is also about enjoying the food choices you make. Remember that there are no "bad" foods per se. When you consciously decide to indulge now and then, make sure you enjoy it!

## 4. Bring Your Own Dish
Whenever you are invited to a get-together, offer to bring a dish! This way, you have a healthy option and know exactly what ingredients are in the food you prepare. 

Ask your [Certified Nutrition Coach](https://campgladiator.com/programs/nutrition) about their favorite meals to bring to special occasions to get ideas for your next party. 

## 5. Dining Out? Check The Menu
Healthy eating can be easier at home compared to when you're on the go. But you don't have to ditch your social life to incorporate your meal plans. 
If you have the time, look at a restaurant's menu before you arrive and see if you can find calorie information. Chain restaurants have to state nutritional information, which can help you make an informed decision before you order. 

But even if the restaurant does not provide this information, there are some code words to look out for: Fried foods and dishes with creamy sauces are typically higher in calories. Try to avoid foods that are described with terms like "loaded," "cheesy," "smothered," "battered" or "breaded." Instead, look for healthier options that use words such as "grilled," "steamed" or "roasted." If you don't find a suitable option for your nutritional needs, you can always ask if the restaurant can modify how a menu item is prepared. 
 
## 6. Be Aware Of Portion Sizes
[Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4337741/) shows that people eat and drink more when served larger portions. And according to a [study](https://www.bmj.com/content/351/bmj.h5863) from the University of Cambridge and the University of Oxford, simply reducing serving sizes could reduce average daily caloric consumption by 22 to 29 percent. 
 
No matter the occasion, you can plan ahead by knowing recommended portion sizes. You can use your plate as a portion guide: vegetables can make up about half of your plate, while high-quality protein, including lean meat, fish, eggs, dairy, tofu or beans, can make up about a quarter or more. Carbohydrates can make up the remaining quarter, while fats, including cheese and butter, should be limited to about half a tablespoon. 
 
Since restaurant servings are, on average, about [2.5 times larger](https://pubmed.ncbi.nlm.nih.gov/12589331/) than standard portion sizes, it's helpful to ask for half a portion.
 
If you are at home, check the nutrition label on the foods you buy and pay attention to the recommended portion size. It's also helpful to use smaller plates or bowls.
 
## 7. Slow Down
Halloween and holiday parties are a time to relax and have fun, and it's hard to pay attention to what you're snacking on when you're catching up with friends or family. Before you even realize it, you might have eaten half the bowl of chips or too many cookies to count. 
 
Eating is like a conversation between your brain and your stomach, and it can take approximately 20 minutes for your brain to signal a feeling of satiety. Focus on eating slowly and chewing mindfully. 
 
Sitting down can help slow down the process. If you are at an event where you can't sit down to eat, make it a habit not to hang out around the buffet, chatting with friends and family. Fill up your plate once and take the conversations elsewhere.
 
Sticking to your [custom meal plan](https://campgladiator.com/programs/nutrition) doesn't have to be complicated. Following these seven tips will show you that pursuing your nutrition plan and sticking to a healthy diet long-term doesn't have to be restricting. Planning ahead and making mindful choices will help you stay on track and enjoy the special treats that you love.  

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7 Tips For Healthy Eating During Halloween

## Hydrating
It's no secret: Water is necessary for good health. But it can feel hard to drink enough throughout the day. You may have asked yourself, "How much water should I drink to be hydrated?" and "How much should I drink to do my best during my workouts?" These sound like simple questions, but they're not always easy to answer.

How much water you need depends on many factors, such as your health, your average level of physical activity and the climate where you live. There's no one-size-fits-all formula. In this article, we'll dig into the science behind why water is beneficial for your fitness and weight goals and give tips on how to drink more water throughout the day.  
 
## Health Benefits
Your body is about [60 percent water](https://www.usgs.gov/special-topics/water-science-school/science/water-you-water-and-human-body?qt-science_center_objects=0#qt-science_center_objects). Since water, H2O, is your body's principal chemical component, it should be no surprise how valuable it is to the body. Every cell, tissue and organ in the body needs water to function. Whether it's regulating body temperature, carrying nutrients and oxygen to cells, cushioning joints or supporting the digestive tract – your body uses water and proper nutrition to handle it all. 
 
## Fitness & Performance
Besides balancing fluids, maintaining bodily functions and promoting overall health, sufficient hydration has even more health benefits. It directly affects your body's performance – before, during, and after your workouts. Here are the top five benefits. 
 
**1. Water Boosts Metabolism**
 
Drinking plenty of water is one of the easiest ways to help speed up your metabolism. [Studies](https://pubmed.ncbi.nlm.nih.gov/16822824/) have shown that drinking 17 ounces of water increases your resting metabolism by [up to 30%](https://pubmed.ncbi.nlm.nih.gov/14671205/) for nearly an hour. Research also suggests that drinking cold water may have a calorie-burning effect since your body uses energy to heat it to body temperature. Try drinking a few cups of cold water every day.   
 
**2. Your Muscles Need Water**
 
Each muscle cell needs to be filled with fluids to reach peak performance. Muscles are about 70% water. It's essential to make sure your body has enough hydration to energize your muscles and reach your full potential during your workouts. [Studies](https://journals.lww.com/nsca-jscr/Fulltext/2018/12000/Impact_of_Mild_Hypohydration_on_Muscle_Endurance,.14.aspx) have shown that even mild dehydration can reduce physical performance. Dehydration can cause your muscles to be deprived of electrolytes, making you feel weaker with less coordination. Proper water intake, however, helps prevent muscle cramping, improves your strength and speeds up your muscle response. It also enables your muscles to grow. 
 
**3. Water Helps Calorie Control**
 
Are you sure you're hungry? Sometimes, our body mistakes being thirsty for being hungry. Drinking plenty of water helps you feel full quickly and for a longer period of time which can result in consuming fewer calories. [Studies](https://pubmed.ncbi.nlm.nih.gov/21750519/) have also shown that a decrease in water intake can cause fat deposits to increase while drinking more water can reduce fat deposits. Scientists believe that the reduction in water decreases the efficiency of the kidneys, which results in some kidney functions being directed to the liver. If your liver has to take on kidney functions, it can perform less of its own, which is also to metabolize stored fat into energy. 
 
**4. Water Fights Fatigue**
 
While water doesn't provide your body with energy, it plays a significant role in [energy transformation](https://pubmed.ncbi.nlm.nih.gov/17519319/) in the body. [Studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6068860/) have also shown that water promotes thinking, making your brain feel refreshed and ready to focus. If you start your day with a cup of coffee, try starting your day with a glass of water first to see if your energy and thinking improve. 
 
**5. Water Can Help Prevent Exercise-Related Injuries**
 
Water is needed for healthy joints. Synovial fluid contains water and protects your joints by lubricating them, which prevents exercise-related injuries and helps flush toxins from your body, including those produced while exercising. [Dehydration](https://journals.lww.com/nsca-jscr/Fulltext/2018/12000/Impact_of_Mild_Hypohydration_on_Muscle_Endurance,.14.aspx) increases the risk of injury since the less synovial fluid is available to protect your joints. 
 
## Dehydration
Throughout the day, your body constantly loses water. The majority is lost through urine or sweat, but even breathing uses H2O. The average amount of water lost per day includes about 16 ounces through respiration, 16 ounces through invisible perspiration and 48 ounces through elimination – excluding sweating during workouts and other physical activities. To prevent dehydration, it's imperative to drink enough water throughout the day. 
 
## How Much Water Do You Need?
There are many different opinions on how much water you should drink each day. You've probably heard the advice to drink eight glasses of water a day, which equals about two liters or half a gallon. This rule is easy to remember and seems like a reasonable goal, but while this might be enough water for some people, it certainly isn't for others. 
 
Many internal and external factors, such as your exercise frequency and your environment, influence how much water you need. If your workouts make you sweat and you live in a warm climate, you're at a higher risk for dehydration.   
 
Depending on your body weight, height and perspiration rate, you can lose about four cups of water per hour of exercise. If you work out in a hot climate, though, you can easily lose a gallon of water sweating. 
 
A great rule to follow is to drink eight ounces of water every hour you are awake and drink enough to feel hydrated during exercise. Remember: You need to drink water before, during and after exercising. If you don't replenish your fluid loss, you won't have enough energy to reach your peak performance, and you put your muscles at risk of cramping. Improper hydration can even cause your recovery to suffer. 
 
## Tips To Drink More Water
Drinking enough water is sometimes easier said than done. If you tend to forget hydrating or simply have a problem drinking enough water, these tips might help you stay on top of your hydration game. 
 
- Make it convenient: Get a refillable water bottle to keep with you throughout the day, whether you're at home or on the go. This will act as a visual reminder and provide convenience to reach your hydration goals.
- Set a timer: Remind yourself to drink water every 30 minutes.
- Create a routine: Drink one glass of water before every meal. 
- Make it fun! Flavor your water using an infuser bottle and healthy, all-natural additions such as cucumber, lemon or strawberries. 
 
## Raise A Glass
There are so many reasons why medical experts recommend adequate hydration throughout the day. From boosting your metabolism, supporting muscle growth and recovery, and increasing energy, there are plenty of reasons why you should use our tips to stay hydrated. 

If you have questions about your personal nutrition goals, don't forget that we have [Certified Nutrition Coaches](https://campgladiator.com/programs/nutrition) that would love to work with you!

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Hydration: How To Drink More Water & Why You Should

### Macros & Nutrition: The Building Blocks Of Your Diet
 
#### What Are Macros?
When you're working towards your personal weight goals, you may start tracking how many calories you consume and how many calories you burn. Calories are a measurement of energy, so they're important to track. Macros are also important to track and play a vital role in your health. Macros are short for macronutrients and include carbohydrates, protein, and fat. Every type of food you eat and drink is made up of calories, and they can also be divided into these three main categories of macronutrients that you need every day to function. 

#### Why Macros Matter
Whether you want to eat better, lose weight or improve your workout performance, tracking your macros along with your calories can enhance your results. And counting your macronutrients can help you understand how your current diet is affecting your health and fitness goals so you can make healthier choices. 

Counting macros can often sound complex, so in this article, we'll break down each macronutrient with its benefits and examples and then explain how you can calculate your macros. 

##### **Carbohydrates:**
Carbohydrates (aka carbs) are the body's main energy source and the brain's primary source of fuel. Carbs are also crucial for your exercise performance and your body's recovery. Carbs have 4 calories per gram and may account for the largest portion of your daily caloric intake.
 
Your body processes carbs into glucose, which is either used for immediate energy or stored as glycogen in your liver and muscles. Carbohydrates include sugars, starches, and fibers which can be divided into two groups: complex and simple. Complex carbs have higher levels of fiber and take longer to digest. Examples of complex carbs include whole grains, brown rice, sweet potatoes, and legumes. Simple carbs are easier to digest and provide a quick energy boost. Simple carbs include fruits such as grapes, bananas, and watermelon.
 
Depending on your goals, a Certified Nutrition Coach may recommend that carbs make up 40 percent of what you eat and drink every day.
 
##### **Protein:**
Protein consumption is essential for building muscle and preventing muscle loss. It is critical for regulating hormones, enzymes, and immune functions. Protein is 4 calories per gram and is usually the second largest portion of your diet. 
 
Protein delivers essential amino acids, and the best protein options are complete proteins that contain all 21 essential amino acids. Complete proteins include chicken, beef, pork, fish, eggs, and Greek yogurt. And some vegan complete protein sources include tofu, tempeh, and edamame. 
 
While protein recommendations vary depending on your physical activity, lifestyle, age, and other factors, the average person typically needs 0.8 grams of protein per pound of body weight, per day. However, a certified expert can make the best recommendation based on your activity and goals. 

##### **Fats:** 
Fats are responsible for the body's primary cell structure and repair cell damage after workouts. Fats keep joints, tendons, and ligaments healthy and improve hormone production and nutrient absorption while helping to maintain heart and brain health.
 
Healthy fats are nutrient-dense, contain 9 calories per gram, and can be sourced from avocados, seeds, nuts, and powdered peanut butter.

While fat is essential for your overall health, it is also the easiest macro for your body to store as fat. Because of this, the daily recommended amount for consuming fats can be between 20 and 30 percent, depending on your goals.

#### Why Count Macros?
Tracking your macros can help you improve your athletic performance and meet your weight goals. For example, if your goal is to build lean muscle mass, getting more calories from protein would be beneficial. If your goal is to build up your endurance and speed up your recovery time, it can be helpful to aim for more calories from a combination of carbs and protein. And if you want to lose weight, you may need to reduce carbohydrate consumption and increase protein intake to reach your goals.

#### How To Track Your Macros:
Calculating and tracking macros can sound complicated, but the whole process can be divided into 3 simple steps. 
 
##### **1. 	Determine Your Daily Caloric Needs**
By working with a Certified Nutrition Coach or using an online calculator, you can get a daily caloric target based on variables such as age, weight, your current activity level and goals. You may want to build muscle, maintain your current weight or lose weight. These goals will affect your daily caloric target. 
 
##### **2. 	Select Your Macros Split**
A "macro split" is a specific percentage of carbs, protein, and healthy fats that are recommended based on your health and fitness goals. For instance, if your goal is to maintain your weight, you may be advised to follow a meal plan made up of 40 percent carbs, 30 percent protein, and 20 percent fat. This is referred to as a 40/30/20 macro split. For your health and safety, we recommend working with a Certified Nutrition Coach or Registered Dietitian to determine your macros and calories. 
 
At the end of this step, you should know how many calories you can consume for each carb, protein, and fat.
 
##### **3. 	Convert Calories Into Grams To Calculate Macros**
 
Once you know your daily caloric needs and have decided on a specific macro split, it's time to convert calories into grams. Divide the calories you calculated for carbs and protein by 4. This will show you how many grams of each macro you can consume daily. Divide the calories you calculated for fats by 9 to get an exact amount of grams. 
 
Now you can track what you consume each day using pen and paper or nutrition apps, such as CG Nutrition or My Fitness Pal, that provide an online food diary.
 
Counting and calculating macros can seem confusing and intimidating. If you rather not do it alone, we have monthly memberships to [CG Nutrition Coaching](https://campgladiator.com/programs/nutrition) that connect you one-on-one with a Certified Nutrition Coach. Our Coaches assess what you need for your goals, determine your daily caloric target and macro split and provide weekly meal plans and shopping lists. Our Nutrition Coaches are here for any questions and to celebrate your progress every step of the way!

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Macros & Nutrition: The Building Blocks Of Your Diet

Once you purchase the Camp Gladiator Nutrition Coaching membership, you may have questions about how to use My PT Hub, the CG Nutrition app. We outlined everything you need to know to get started, including how to navigate the app and communicate with your Nutrition Coach. 

Your customized meal plans are designed for your goals, and we want you to take full advantage of the app's features. 

If you’d rather watch a video, our Nutrition Director, Joseph, will guide you through this app tutorial. 

[Camp Gladiator My PT Hub app tutorial](https://www.youtube.com/watch?v=IFUa654aNzM)

If you’d rather quickly read some helpful tips and tricks, we’ve listed the steps below! 

## Sign Up For My PT Hub:
- Your CG Nutrition plan will not start until you sign up for My PT Hub. You can find the link to create your account in your confirmation email from Camp Gladiator. Can’t find the link? Feel free to [contact our Camper Support team](https://campgladiator.com/help/contact), and they’ll help you get started.
- Once you create your account, download the My PT Hub app from the Apple or Google Play store.  

![CG_Nutrition_Dashboard (1).webp](https://storage.googleapis.com/strapi-cms-cdn/CG_Nutrition_Dashboard_1_6992fdb6ff/CG_Nutrition_Dashboard_1_6992fdb6ff.webp)
## Navigate With The Menu:
- From any screen in My PT Hub, you’ll be able to see a small square made of dots in the bottom, right corner. This is the menu. Use this menu button to navigate the app. 

**Tip:** While My PT Hub has a “Workouts” tab, CG workouts cannot be accessed through My PT Hub. If you have a fitness membership, continue to use the Camp Gladiator app to explore thousands of workouts online and to join a group fitness class in your area using your zip code.

## Set Your Units Of Measurements:
- When you first log in, your measurements will be set to metric units: Kg (kilograms), Metres, etc. From the menu, click on the “Settings” icon near the bottom row. Select “Feature Settings” and then select “Unit of Measurement”. Update your units of measurement to “Lbs,” “Inches,” “Feet,” and “Miles”. Now you’re all set! 

## Track Your Progress:
- If you want to track your progress, the beginning of the program is the best time to start! Upload your photos and take your measurements so you can monitor your results. You can do this by selecting the menu and then selecting “Hub”. This will take you back to your home screen where you’ll see options to “Add Progress Photos” and “Update Metrics”. 

![coaching_mockup-4.webp](https://storage.googleapis.com/strapi-cms-cdn/coaching_mockup_4_1f48acdbfa/coaching_mockup_4_1f48acdbfa.webp)
## Connect With Your Coach:
- Within a few days of joining the program, your Coach will reach out to you in the app to introduce themselves and share best practices. You’ll be able to see all communication between you and your Coach by clicking on the “Chat” icon in the menu.

**Tip:** The Chat is the best place to reach your Coach anytime. Ask questions about your program and personal progress, and get extra support! 

![CG_Nutrition_Breakfast_1.webp](https://storage.googleapis.com/strapi-cms-cdn/CG_Nutrition_Breakfast_1_79c56bd942/CG_Nutrition_Breakfast_1_79c56bd942.webp)
## Navigating Your Program:
- Every week, your Coach will provide you with 3 new days of meal plans that you can repeat throughout the week.
- You can find an overview of your meal program in the “Programs” tab, and from here, you’ll also be able to navigate to the calendar for a guide on when to use each day of eating. 
- To quickly see each meal plan, navigate to the “Nutrition” tab. Each of your 3 nutrition plans is named by the # of calories, 1-2 letters for the specific plan, and the macro split. For example, you may see “1400 AO 40/20/40,” “1400 BO 40/20/40,” and “1400 CO 40/20/40”. Don’t worry about the letters following the # of calories. These letters are for your Coach’s records. 
- From the “Nutrition” tab, you’ll also be able to find your grocery shopping list. Look in the top, red bar and scroll to the right to the “Shopping List” tab. 
- Your grocery shopping list shows every ingredient you need for your 3 days of meal plans, and it's separated by each meal. At this time, it’s not possible to combine or consolidate ingredients. If you plan to cycle through each meal plan twice a week, double each ingredient! 

**Tip:** If you have questions about how you were assigned the number of calories or your macro split, speak with your Coach through the “Chat” tab!

## Logging Your Food:
- From the “Hub” tab or the “Nutrition” tab, you can log your food for the day. 
- Select the plan you’re logging meals for and check the boxes for every ingredient that you consumed. Make sure to press “Save Log” at the bottom once you’re done! 
- If you ate something off your plan (a substitution or addition) you can log that by tapping the “+ Add Food/Drink” button. 

**Tip:** If you prefer to use My Fitness Pal, we have good news! My Fitness Pal integrates with My PT Hub, so you can track your meals using the app that is best for you. However, when you use My Fitness Pal, your Coach can see your total calories for the day, but they will not be able to see each ingredient that you consumed. 

By setting up the app to track your meals, measurements, and progress, your Coach can monitor and celebrate your progress with you! 

If you want to help motivate others and you're on Facebook or Instagram, you can tag your Coach and @campgladiator when you post photos of your body transformation and meal plans. This will allow CG to share your results and inspire our community to reach their goals.

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CG Nutrition Coaching: How To Use The My PT Hub App

### 6 proven tips to ace your month of unlimited workouts & nutrition coaching with CG
 
Signing up for a month of unlimited workouts and customized nutrition coaching with our Camp Gladiator team is the first step toward reaching your health and fitness goals.
 
Yet, having the intention to work out and eat healthily is only half the battle. Sticking to it can be a bigger problem. But no worries. Pair your ambition with the right attitude and our tips below to keep your health and fitness routine on track - today, tomorrow and every day after.
 
#### **1. 	Make it personal & do it for yourself.**
 
Whether you want to drop a couple of pounds, run your first 5K in a few months or simply aim to improve your overall health – it's crucial to make your health and fitness goal about you. Finding your "why" is the first step toward a lifelong path of health and fitness. 
 
Multiple [studies](https://www.frontiersin.org/articles/10.3389/fpsyg.2019.01147/full) show that staying motivated and ambitious is much easier when you are internally motivated. It's much harder to stick to a healthier lifestyle because of others. Reasons deeply rooted in your personality and aspiration will also help you stay in the game for the long run.
 
#### **2. 	Set achievable goals you want to reach.**
 
Setting realistic and achievable goals is crucial to stay motivated and set you up for success. Unrealistic expectations will most likely end in failure and frustration. Take a second and be honest with yourself before you jump into your new fitness and health lifestyle. 
 
Recent [studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6637833/) show that goal setting is very effective for increasing your overall physical activity and sticking to your nutrition plan. Turning your health and fitness dreams into [SMART](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5785177/) goals is a great way to work toward your vision. 
 
While clear goals are crucial, it's also important to try not to fall into the trap of an all-or-nothing mentality. Everyone's health and fitness journey will have some ups and downs. Little setbacks are normal. Just keep in mind that you're in it for the long run.
 
#### **3. 	Create a plan that fits your schedule.**
 
Do you want to know the secret to stick to your workout regimen? It's simple: Turn it into a habit! A recent [study](https://www.nature.com/articles/s41586-021-04128-4) revealed that you need to make health and fitness a regular part of your life to reach your goals and succeed. So find a spot in your busy schedule for your workouts and planned meals, just like you schedule work meetings, doctor’s appointments and dates with your friends. You can even set reminders on your phone if you are prone to forget about your workouts or meals.
 
Scan your weekly schedule and look for blocks your training can fit in. As Benjamin Franklin once said: If you fail to plan, you plan to fail. Turning your workouts and nutrition plan into a routine will help you stick to them and let them become a part of your schedule – even after your first month of unlimited workouts is over.
 
One of the benefits of being able to access unlimited CG workouts is that you can see what time and day works best for your routine. Are you a morning person? Get your workout in before work. Night-owl describes you better? Then chose one of our late-night training sessions. Before you know it, you'll be looking forward to getting your sweat on!
 
#### **4. 	Track your progress to feel motivated.** 
 
Keeping track of your progress is a powerful tool to stay motivated and on course, so make sure you measure your performance and log your nutrition. This includes how many workouts you complete, what weight you use and with what you fuel your body.
 
Tracking your weights will help you to see how much you improve from workout to workout. It also enables you to push harder and keep progressing by opting for heavier weights in the future. You can also create charts for stretching or the time you use for your runs.
 
Logging your nutrition ensures you are mindful of what you put into your body. Keep track of your macros and portion sizes. Whether you go old-school and opt for a piece of paper or download a nutrition tracking app on your phone is entirely up to you.
 
#### **5. 	Check in with your CG Trainer and/or Coach.**
 
Signing up for a month of unlimited CG workouts and our customized nutrition plan doesn't mean you have to do the work all by yourself. We are here for you – every step of the way! So make sure to regularly check in with your Coach, ask questions and request feedback.
 
Our Camp Gladiator app is a great way to connect with your coach outside of in-person training sessions. Whether you need advice regarding your training schedule or help with your nutrition planning – simply shoot your coach a message!
 
By the way: Staying connected is not only crucial for getting support and advice from your coach. It also makes you feel like part of a team - and Camp Gladiator is one big, happy family! While it feels good to be a part of something bigger, [studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6352472/) also show that people have [better results](https://pubmed.ncbi.nlm.nih.gov/28573401/) and are more likely to stick to an exercise regimen when they have social support. Our coaches will keep you accountable, inspired and ready to show up!
 
#### **6. 	Reward your efforts and be proud.**
 
Committing to a new workout schedule and following a healthy nutrition plan is a big deal, so be proud of yourself and celebrate your accomplishments. It will take time to reach your bigger goals, but every small milestone along the way is a reason to celebrate.
 
Little rewards and ways to pat yourself on the back will keep you motivated and honor your hard work. Whether you treat yourself to a massage, a pair of new sneakers or a night at the movies – the options are limitless. It doesn't matter if the reward is big or small as long as it is enjoyable and meaningful to you.
 
**Health and fitness aren't a destination. They are a journey.**
 
Reaching the end of your month of unlimited workouts and nutrition coaching with CG shouldn't be the end of your health and fitness journey. The contrary! Your first month is just the beginning.
 
Remember that health and fitness are a journey, not a destination. To be and stay healthy, following a balanced nutrition plan and exercising regularly should become part of your routine, just like eating, sleeping and brushing your teeth are part of your day. If you want results that last forever, the journey counts just as much as the destination.
 
So, here's to a successful first month - and many more to follow!


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6 proven tips to ace your month of unlimited workouts & nutrition coaching with CG

### How to set achievable health and fitness goals to stay on track
 
Whether you are trying to boost your overall health, get a handle on your weight management or enhance your athletic performance – at one point or another, everyone has the drive to reach a specific health goal.
 
Setting and working toward goals is an excellent way to progress on your health and fitness journey. But before reaching for the stars, you need to ask yourself if you are aiming for goals that set you up for success.
 
Setting unrealistic goals doesn't only set you up for failure. They also result in frustration. But worry not. Selecting the right goal makes all the difference! And we tell you right here how to do just that.
 
#### How to set health and fitness goals that are perfect for you
 
Focussing on health and fitness is a mindful approach to living. That's what makes goal setting even more critical. As a psychological tool, you can use goal setting to identify what you want to accomplish and then establish a plan to reach your goal.
 
[Studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6637833/) have shown that goal setting in health and fitness is very effective for increasing your overall physical activity and sticking with your weight management plan.
 
#### Turn your health and fitness goals into SMART goals
 
The acronym [SMART](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5785177/) is a popular goal-setting strategy that can help you reach your vision more effectively. If done correctly, it significantly increases the likelihood of achieving your goals.
 
SMART stands for specific, measurable, achievable, relevant and time-bound. The strategy enables you to break your goals into distinct parts that you can easily define and measure.
 
**1. Align your goals and make them specific**
 
Having a specific goal means making it as straightforward and precise as possible. Look in the future and visualize how you want to see yourself in six months or a year. Do you want to have more energy? Do you want to feel healthier overall? Do you want to be stronger?
 
Ask yourself these questions as a starting point, and then define your goals by making them even more specific. Maybe you want to sleep eight hours a night to have more energy for your morning workout. Or you want to drink a protein shake after your workout to increase your daily protein intake and build lean muscle. Add details to your vision to make it as specific as possible.
 
**2. Define your progress and make your goal measurable**
 
Making your goal measurable is a crucial step to keeping track of your progress which helps you to stay focused and motivated. Take a minute to think about your vision and clearly define what you want to accomplish. Don't be vague!
 
If your goal is to focus on your weight management, remember that the number on the scale is just one indicator and shouldn't be your only benchmark. Instead, figure out a healthy eating target or calculate your macros and keep track of them. Another example of a measurable goal is to track your weights during your workouts if you are aiming to build lean muscle mass.
 
**3. Be realistic and create achievable goals**
 
Finding the happy medium is key when setting realistic but achievable goals. Look for a tough challenge that pushes you beyond your routine but is still within reach. Decide if you have the necessary energy, focus and time to achieve the goals you set for yourself to ensure you avoid setting the bar too high. Otherwise, you will set yourself up for failure. 
 
If you want to cook more healthy meals at home but are on business trips three days a week, don't plan never to eat out again. Instead, set a goal to cook at home on the days you don't travel and make healthier choices at restaurants. If you are too busy to work out five days a week, create a workout schedule with three training days.
 
**4. Make your goals relevant to you**
 
Your goals should be yours, so make sure they align with your personality and lifestyle. Your vision must be important to you and align with your health and fitness aspirations to make you do the work. Planning relevant goals also includes knowing what you don't want.
 
If you try to include more green veggies in your diet but hate kale, don't put it on your meal plan. Just because others rave about the superfood doesn't make you like it more. Reach for other great alternatives, such as broccoli or spinach. The same goes for your fitness routine. If you want to include mindful practice into your daily routine but don't like yoga, try to find a stretching sequence with a short meditation at the end that works for you.
 
**5. Set a time for your goals and reassess them regularly**
 
Goals are dreams with a deadline, so it's crucial to define a date once you know what you are aiming for. An exact time frame allows you to create a plan to achieve your goals by breaking them into daily actions. It also helps you set milestones along the way that deliver an extra boost of motivation. Similar to creating realistic and achievable goals, finding the middle ground between giving yourself enough time to crush your goal and providing too much time with the risk of losing focus is essential. 
 
But don't forget to check your progress! Depending on your specific goal and your personal health and fitness journey, you might have to revise your ambitions or push yourself harder if you encounter a setback or make improvements ahead of schedule. 
 
#### Three more tips for tackling your health goals
 
Turning your vision into SMART goals is the first step toward achieving your aspirations. Yet, there are a few other tips and tricks that help you stay strong on your health and fitness journey.
 
**1. 	Be committed, be motivated and start now!**

New Year's Eve is a popular time to set new goals, but you don't need to wait for the year to end to make things happen. Following a new path and aiming for new goals can be done every day, so grab a pen and paper and make a plan.
 
Most importantly, though: Don't stop right there. Making a plan is relatively easy. Following it, not so much. But don't worry. Remember that becoming, being and staying healthy is a lifestyle choice that will be with you for the rest of your life. A noticeable change doesn't happen with one significant action. Instead, change occurs with the small choices you make every day. These small steps will continue to lead you on your path toward achievement. Just take the first step and continue to walk toward your goals.
 
**2. 	Acknowledge the hurdles and plan to overcome them**
 
Whether you want to make healthier choices in the kitchen, integrate more veggies into your diet or get more workouts in during the week – no matter your goal: There will be a time excuses will form in your mind. Who hasn't been too busy, tired or sore to shop for groceries, meal prep or get the evening training in? 
 
The solution is to evaluate your weaknesses before they intervene with your goals. Ask yourself what your weaknesses and most common excuses are. How can they prevent you from reaching your goals? And how can you most effectively overcome them to stay on your path to success? 
 
Choosing curbside pickup for your groceries, meal prep on the weekends and changing your training time are small changes that can make a big difference.
 
**3. 	Share your goal with others**
 
Whether you tell your family and friends about your new goals or share them on social media, making your ambitions public will hold you accountable. It will also show who supports you on your journey and might even want to join. Who knows? Maybe your new fitness buddy is already waiting for you.
 
#### Fail to plan, plan to fail
 
Goal setting is a cognitive process. This means you need to be mindful when picking your goals and genuinely care about them to work to achieve them. Setting vague or unrealistic goals will fuel frustration and can delay your results. Instead, determine a specific, measurable and achievable goal you care about and make a strategy to reach it within a reasonable time.
 
The more you plan, the bigger the chance that you will succeed!


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How to set achievable health and fitness goals to stay on track

### **How to maximize your training results with perfect pre- and post-workout nutrition**
 
Nutrition is key when it comes to optimizing your workout results. After all, diet and exercise are the primary pillars of a healthy lifestyle. But there is one decisive factor that many forget: Timing! Without proper nutrition at the right time, your body's response to your training will be sub-optimal.
 
A well-designed meal plan and training schedule can immensely improve all facets of your fitness results, including endurance, strength and recovery. Are you wondering what proper pre- and post-workout nutrition looks like? No worries, we have the answers.
 
#### Optimize your nutrition throughout the day
 
Before we go into the details of optimizing your pre- and post-workout meals, you must understand that a regular eating schedule throughout the day is necessary to reach maximum performance. [Studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520689/) show that eating small meals, ranging from five to eight times, regularly throughout the day helps you maintain your blood sugar low and your energy levels high. Timing your pre- and post-workout meals is just the icing on the cake.
 
While [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6983467/) suggests that working out fasted burns fat and promotes weight loss, fitness experts usually don’t recommend this. Intense exercise without proper fuel may help burn fat faster, but it generally does not provide enough energy for rigorous training. Therefore, being fed during workouts can lead to similar or better results as well. Similar is the case when it comes to your recovery. While your body is perfectly capable of recovering itself from intense workouts, [science](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7909540/) has proven that a proper diet can help you recover faster.
 
#### Why is optimum nutrition necessary for performance and results?
 
If you want your hard work and training efforts to pay off, focusing on an appropriate nutrition plan is well worth it. But remember that each macronutrient has a specific role before a workout. Consuming the wrong or inadequate amounts of foods or fluids before or after training can dramatically affect your results.
 
#### What to eat before your workout
 
Your pre-training nutrition can make or break a workout, so paying attention to what kind of food you feed your body before exercise is crucial. The general goal of your pre-workout meal is to provide your body with enough [glycogen](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/). Glycogen is the short-term storage form of carbohydrates stored in the liver and muscles.
 
Your body uses glycogen and glucose as an energy source throughout your workout. Ensuring you have enough energy available for your workouts is important to allow your body to optimally perform. . Luckily, your body doesn't need much to ensure a successful workout and prime your metabolism for top-performance.

#### Carbohydrates as part of your pre-workout meal
 
Due to your body's need for glycogen, carbohydrates should be your primary source of pre-workout nutrition. Consuming carbs before your training can reduce the amount of glycogen used during exercise, enhancing your overall performance.

Whether you reach for simple or complex carbs for your meal depends on your preference. [Studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042570/) show that the type of carbs consumed doesn't directly affect performance. [Complex carbs](https://www.ncbi.nlm.nih.gov/books/NBK459280/) contain longer chains of sugar molecules and take longer to digest. They are present in foods such as oats or bread. [Simple carbs](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5794245/) consist of shorter chains of molecules and are quicker to digest. Healthy choices of simple carbs include milk or fruits.
 
While you can choose between simple and complex carbs for your pre-workout meal, the nutrition timing depends on your choice. Due to the longer digestion time, nutritionists recommend consuming complex carbs 60 to 90 minutes prior to working out. Simple carbs can be consumed between 30 and 60 minutes before your training session.
 
#### Protein as part of your pre-workout meal
 
While protein is not as important as carbs before training, your pre-workout meal should include a smaller amount. [Studies](https://pubmed.ncbi.nlm.nih.gov/16896166/) show that pre-workout nutrition including protein can help you maintain or increase your muscle size, reduce the risk of muscle damage and provide necessary amino acids. Amino acids boost your body’s muscle-building capabilities. 
 
But be careful: Since protein takes longer to digest than simple carbs, it's essential to plan your meal accordingly.
 
#### Examples of pre-workout meals

The perfect pre-workout nutrition includes foods high in carbs and moderate in protein. Great examples of optimal pre-workout meals include whole-grain granola and milk, oatmeal topped with fruit and sliced almonds, a sandwich with whole-grain bread, natural peanut butter and jelly or a fruit smoothie if your training starts within two hours. Other options include protein pancakes and waffles such as the Kodiak brand or meals including a lean protein source such as chicken, turkey or ground beef with rice, quinoa and veggies. Another alternative are eggs with toast or a bagel.
If your workout starts within an hour or less, reach for a faster digestible meal. Remember: The more substantial your meal, the more time your body needs to digest it. And you don't want to have a heavy meal sitting on your stomach when trying to focus on your workout. Perfect options include plain Greek yogurt topped with fruit or a protein shake with a piece of fruit and a rice cake.

#### What to eat after your workout
 
Similar to pre-workout meals, post-training nutrition focuses on carbs and protein. Instead of providing your body with added energy to excel during your workout, you are now feeding it to refill used-up reserves.
 
#### Protein as part of your post-workout meal
 
Contrary to playing a side role in the pre-workout meal, protein is now the main factor of your post-training nutrition. We all know that [exercise breaks down muscle tissue](https://pubmed.ncbi.nlm.nih.gov/29368185/). So, after an intense workout, getting protein into your body should be your number one priority to rebuild muscle tissue that got damaged during training. Supplying your body with necessary amino acids via dietary protein is essential for the recovery and rebuilding process – and here, every minute counts.
 
Meats and dairy products are one of the easiest and most efficient ways to promote rapid recovery. Vegan alternatives include legumes, quinoa, nuts, hemp and seeds.
 
[Researchers](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/) recommend consuming 20-25 grams of fast-absorbing protein as soon as possible after your workout to maximize the muscle rebuilding and repair process. Whey protein is an excellent example of a fast-absorbing protein that helps ramp up your protein synthesis post-training.
 
#### Carbs as part of your post-workout meal
 
We covered that your body depletes your blood sugar and glycogen stores during training. To keep energy levels high after completing your workout, you must refill them by consuming carbohydrates.
 
Some excellent choices to refill depleted glycogen tanks include whole grains, fruits and veggies. If you can consume protein as soon as possible after your workout, you don't have to rush to get a well-balanced meal in. [Research](https://pubmed.ncbi.nlm.nih.gov/16369816/) shows that you get the same recovery benefit from ingested carbs at any point between one to four hours after your training session.
 
#### Examples of post-workout meals
 
Easily digestible protein shakes are a great way to give your body what it needs following a workout. It's best to consume a protein shake or other protein-rich source after training. A proper meal including protein and carbs can follow in the hours after.
 
Meals including protein sources such as chicken, tofu, fish, pork or tempeh, and carb sources such as quinoa, wholewheat pasta, brown rice or sweet potatoes are great ways to refuel your body after intense training sessions.
 
#### What about fat, fiber and fluids?

Fat and fiber usually slow down digestion, which can cause gastrointestinal issues during your workout. That's why research suggests trying to prevent most fat and fiber sources before your training.
You should also keep this in mind when opting for a protein shake after your workout. Remember, you are looking for a fast-digesting protein source. Ensure your protein powder is low in fat so it can be absorbed quickly by your body.

#### Listen to your body

Proper pre- and post-workout nutrition isn't quantum physics, but it can take some trial and error to find the best way to fuel your body before and after your training sessions. It's always best to follow a professionally designed workout plan and check in with your trainer to see how your body reacts to different foods.


How to maximize your training results with perfect pre- and post-workout nutrition

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Improve your health and fitness with workout tips and nutrition coaching articles from leading experts and our own Certified Personal Trainers and Nutrition Coaches.

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