3 Amazing Tips For A Healthy Mindset

plank-1327256_1280Is your mindset part of your fitness plan? It should be. Your mindset has a huge impact on whether you reach your weight loss goals! Let’s look at three reasons why.

What You Think Is What You Get

We know, you’ve heard this idea a hundred times already, it always struck you as a silly superstition. But still, it’s true, and we want to give you a practical explanation why. It all comes down to two simple but powerful forces: the downward spiral and the upward spiral.

Negativity Saps Motivation

There’s one thing that all negative emotions have in common. It is the source of everything from procrastination to depression. It’s called the downward spiral.

It starts with one slip-up. Say, you miss a few days at the gym.

Oh well,” you think, “Guess I was lazy this week.” A few weeks later, you start missing days again. “No surprise there” you think, “I’m being lazy again.” Then something throws you off track— could be a huge work project or some family drama— and you’ve gone a whole month without the gym. And you’re eating donuts again. “Same as always,” you think, “I’m lazy and I have no self-control. I couldn’t get back on track now if I tried.

Sound familiar?

Here’s the downward spiral’s dirty secret: it makes you feel like you’re in control even when you’re not. Take another look at our example: see how your inner critic never seems surprised by anything? That’s because your inner critic doesn’t want to recognize your potential; it thinks you’re both safer if you decide to fail ahead of time, because then you won’t risk disappointment.

But at that point, the worst risk has already come true: you’re unhappy and you feel trapped.

The Power Of Positivity

What’s the best way to stop the downward spiral? You counter it with the upward spiral.

The upward spiral starts with a positive statement, like “I know I will shed this weight,” or “I had a really good workout today.

You can always make a positive statement more powerful by finding someone else who agrees with it. Say your statement out loud then point out something the other person has accomplished. That way, you both can share the feeling of accomplishment, and you both have a personal stake in supporting each other’s positivity.

Then do it again.

We all enjoy the feeling of accomplishment, but the key to creating an upward spiral is to connect that feeling of accomplishment to positive thoughts and behaviors, and to keep chasing that next rush.

Change is scary, even when it’s for the best, but if you break the journey down into moments of effort and accomplishment it becomes a lot less scary and a lot more fun!

Source: Alpharetta Fit Body Boot Camp

Want to add calorie and portion controlled meals into your health and fitness plan? Then look no further because Fresh ‘N Fit Cuisine’s meals are prepared by our 4 chefs and nutritionally balanced by our Registered Dietitian. Get 10% off your entire first order when you use promo code BLOGAUG10 at checkout! You can thank us later!

Cassie’s Custom Menu, Week 2

Fresh ‘N Fit Cuisine is happy to present Cassie’s Custom Menu! No worries if you missed Cassie’s favorites from last week because she’s back with her Week 2 choices and they’re sure to get your mouth watering!

These meals have been hand picked by Cassie Young, from Q100’s The Bert Show, for you to enjoy and help you reach your health and fitness goals!

The convenience of our meal plans is a perfect fit for Cassie’s busy lifestyle, especially this time of year. Working with Bert’s Big Adventure, a nonprofit that provides all expenses-paid trips to Walt Disney World for children (and their families) with chronic and terminal illnesses, is no easy task!

So by not having to worry about what’s for dinner allows her to focus on what matters most!

To order Cassie’s Custom Menu or build your own from over 300 meals, make sure you place your order by 4PM on Thursday, August 25th.
#CassiesCustomMenu for the week of August 29th, 2016
Monday – Wednesday
  • Chicken Sausage Croissant (Healthy Mix) Calories: 421; Protein: 36g; Carb: 40g; Fat: 12g
  • Greek Frittata (Vegetarian) Calories: 410; Protein: 28g; Carb: 31g; Fat: 20g
  • Roasted Red Pepper Frittata (Low Carb) Calories: 399; Protein: 31g; Carb: 7g; Fat: 25g
  • Peanut Crusted Thai Tofu Tacos (Vegetarian) Calories: 412; Protein: 18g; Carb: 49g; Fat: 14g
  • Tuna Nicoise Salad (Paleo) Calories: 401; Protein: 45g; Carb: 20g; Fat: 17g
  • Curry Chicken Salad (Paleo) Calories: 353; Protein: 33g; Carb: 25g; Fat: 13g
  • Cheese Ravioli (Vegetarian) Calories: 420; Protein: 17g; Carb: 26g; Fat: 27g
  • Goat Cheese Tamales (Vegetarian) Calories: 422; Protein: 22g; Carb: 46g; Fat: 17g
  • Vegetable Risotto (Vegetarian) Calories: 423; Protein: 14g; Carb: 64g; Fat: 15g
Thursday – Friday
  • Portabello & Goat Cheese Omelet (Vegetarian) Calories: 380; Protein: 25g; Carb: 48g; Fat: 7g
  • Quiche Lorraine (Low Carb) Calories: 380; Protein: 40g; Carb: 18g Fat: 14g
  • Veggie Sushi Roll (Vegetarian) Calories: 390; Protein: 20g; Carb: 38g; Fat: 18g
  • California Grilled Panini (Vegetarian) Calories: 421; Protein: 15g; Carb: 58g; Fat: 14g
  • Grilled Wild Caught Seabass (Paleo) Calories: 422; Protein: 38g; Carb: 9g; Fat: 26g
  • Chicken Marsala (Healthy Mix) Calories: 390; Protein: 36g; Carb: 47g; Fat: 4g

Want to try these this week? Head over to our menus page and make your picks! Order before 4pm on Thursday and get $20 off your first order with promo code BLOGAUG20CY!

#PJDropping100 | Day 149, CFF WLC Winners

Congratulations to the winners of the CrossFit Fayette Weight Loss Challenge:

  • Team – Patti & Mike Mowrey – 5.5 lbs per week (27.5 lbs total lost in 5 weeks)
  • Top Female – Sherry Wilkinson – 2.3 lbs per week (11.5 lbs total lost in 5 weeks)
  • Top Male – Nick Pietromonaco – 4.8 lbs per week (24 lbs lost in 5 weeks)
  • Honorable mention goes to Stefanie Warren – 2.1 lbs per week (11.5 lbs total lost in 5 weeks)

I lost 13 lbs or 2.6 lbs per week during the challenge. I’d also, like to mention Jeff Wilder, although not in the weight loss challenge, utilized the same weight loss plan and chose FNF for his nutrition component and has lost 5.9 lbs per week (29.5 lbs total lost in 5 weeks)!

PJ Photo Bommbed AgainThe participants that chose Fresh ‘N Fit Cuisine for their nutrition component of the weight loss plan, lost 3 times the weight of the other competitors!  The weight loss plan of Nutrition, Exercise, and Life Style changes was designed to lose 2-3 pounds per week and that was proven successful.

I’m so proud of the work and the results all who participated.  This was such a success, everyone is asking when the next weight loss challenge is starting.

A special thank you to Fresh ‘N Fit Cuisine for their participation in making the CFF Weight Loss Challenge successful.  Great people, great food, great health – Fresh N Fit Cuisine.  Thanks for following and remember to be better today than you were yesterday. God Bless.

Back to school means back to YOU time! So try one of our chef prepared, portion and calorie controlled menus today. We offer Paleo, Low Carb, Vegetarian, Gluten Free menus using locally sourced, organic ingredients. Our custom menu even allows you to choose foods that are perfect for a 30 Day cleanse. Use promo code BLOGAUG20 and get $20 off your first order!

Fresh ‘N Fit Cuisine presents Cassie’s Custom Menu

If you live in Atlanta, chances are you’ve listened to The Bert Show on Q100 during your morning commute. Cassie Young has been an integral part of the show as their social media guru and resident “know-it-all.” And one of the many things that she does know is that when you’ve been struggling with weight loss, it can be hard to find a meal plan service to help you stay on the healthy track.

That’s why Fresh ‘N Fit Cuisine is happy to present Cassie’s Custom Menu! These meals have been hand picked by Cassie for you to enjoy and help you reach your health and fitness goals!

The convenience of our meal plans is a perfect fit for Cassie’s busy lifestyle. It allows her to focus on her schedule and not worry about what’s for dinner.

To order Cassie’s Custom Menu or build your own from over 300 meals, make sure you place your order by 4PM on Thursday, August 18th.

#CassiesCustomMenu for the week of August 22, 2016
Monday – Wednesday
  • Egg White Benedict (Healthy Mix) Calories: 417; Protein: 20g; Carb: 27g;  Fat: 27g
  • Three Cheese Quiche (Healthy Mix) Calories: 397; Protein: 19g; Carb: 40g; Fat: 17g
  • Southwestern Egg Skillet (Low Carb) Calories: 401; Protein: 54g; Carb: 17g; Fat: 11g
  • Curry Tuna Salad (Healthy Mix) Calories: 380; Protein: 27g; Carb: 33g; Fat: 15g
  • Coconut Curry Seabass (Low Carb) Calories: 415; Protein: 32g; Carb: 16g; Fat: 26g
  • Manhattan Clam Chowder (Paleo) Calories: 365; Protein: 31g; Carb: 22g; Fat: 15g
  • Polenta Lasagna (Vegetarian) Calories: 422; Protein: 28g; Carb: 39g; Fat: 19g
  • Enchilada Bake (Vegetarian) Calories: 381; Protein: 27g; Carb: 53g; Fat: 9g
  • Baked Manicotti (Vegetarian) Calories: 416; Protein: 34g; Carb: 36g; Fat: 1g
Thursday – Friday
  • Everything Bagel (Healthy Mix) Calories: 420; Protein: 24g; Carb: 38g; Fat: 20g
  • Mediterranean Egg White Omelet (Low Carb) Calories: 381; Protein: 39g; Carb: 20g Fat: 12g
  • Veggie Burger (Vegetarian) Calories: 423; Protein: 21g; Carb: 51g; Fat: 16g
  • Hummus Hoagie (Vegetarian) Calories: 423; Protein: 19g; Carb: 46g; Fat: 22g
  • Indian Dahl (Vegetarian) Calories: 415; Protein: 15g; Carb: 79g; Fat: 6g
  • Stuffed Portobello Mushrooms (Vegetarian) Calories: 388; Protein: 19g; Carb: 31g; Fat: 19g

If you haven’t ordered from us recently then now is the perfect time to do it! Use promo code BLOGAUG20CY at checkout and get $20 OFF your first order!

5 Workouts For A Strong Core

sideplankDid you know that your core includes 35 muscles that make up your back, sides, abdominals and hips?

When people think of core muscles, abs are the first to come to mind. However, your core includes a lot more muscles than your abdominals. In fact, it’s everything besides your leg and arm muscles. While your legs and arms do the work necessary to get you moving, the core does the stabilizing, initiating, and supporting throughout the process. Strong core muscles make simple physical activities easier, protect your spine, make you leaner, and improve your balance. Athletes who want to kick or punch hard need a strong, stable core behind the movement.

You can’t effectively strengthen your core with isolation exercises like the crunch. Crunches are great, but they only work your abdominals. If you want a strong core, focus on movements that target multiple muscle groups at once (like your abs, back, and side muscles) so your core is forced to stabilize your entire body.

Instability exercises that put your balancing skills to the test are highly effective at strengthening your core. Here are a few to try.

Side Plank

Work your abs, upper back, and shoulders with the side plank. To do this simple exercise, lie on the floor on your right side. Your body should be in a straight line and your left foot on top of your right. Place your right forearm or palm on the floor to support your body and raise your left arm up toward the ceiling. Tighten your abs and lift your hips off the floor. Hold for 15 to 30 seconds. Lower your body and switch to the other side.

Russian Twist

To do a Russian twist, sit on the floor, lean your upper body back, bend your legs, and—if possible—raise your feet off the ground. You can either hold a dumbbell, weighted plate, weighted ball, or an imaginary ball in your hands in front of you. Twist your upper body to the right, bringing the ball or weight over to the right, then twist to the left, bringing the ball or weight with you. Continue twisting from side to side.

Bird Dog

Strengthen your lower back muscles, build your core, and test your balance with the bird dog exercise. For this one, you’ll need to get on your hands and knees on the floor as if about to crawl. Slowly lift your right arm straight out in front of you. At the same time, extend your left leg straight out behind you. Hold this position a few seconds then lower them both to starting position. Now slowly lift your left arm and your right leg. Hold and lower. Continue alternating from side to side.


This exercise may seem awkward at first, but it’s highly effective at targeting your back, shoulders, abs, glutes, and hamstrings. Stand up straight and then lean over, bending at the hips so your upper body is parallel to the floor. Extend your arms down toward the ground. Then, raise both arms out to the side while lifting your right leg straight behind you. Lower your arms and leg until it’s a few inches off the floor. Repeat for a minute then switch legs.

Lunge with a Twist

A lunge with a twist not only works your legs but your core as well. Stand up straight and hold your hands in front of you. Holding a weighted ball or dumbbell is optional. Lunge forward on your right leg and lower your body until your right thigh is parallel to the floor. Once in this position, twist your upper body to the left. Return to the starting position, lunge forward on your left leg, and twist to the right. Continue alternating sides.

At Fresh ‘N Fit Cuisine, we know that abs are made in the kitchen and ours just happens to be based in Atlanta. All of our meals are made fresh each week by our professional culinary team. Get rid of that extra summer weight and get $20 OFF your first order with promo code BLOGAUG20 at checkout.

Source: Alpharetta Fit Body Boot Camp

Connie Did It…So Can You!


As another school year begins, now is the perfect time to find something that will help you stay on the healthy track. Fresh ‘N Fit Cuisine is Atlanta’s fresh, local, and premier meal plan service. We’ve got organic, low carb, paleo, vegetarian and gluten free menus. Our custom option allows you to build your own menu by choosing your favorites from over 300 meals. With over 100 pickup locations throughout Atlanta, as well as home and office delivery, healthy eating has never been easier.

Just ask Connie Harwood, who has been on our 1,200 calorie/day Healthy Mix menu since June. In addition to exercising 4 days a week at U First Fitness in Johns Creek, our calorie and portion controlled meals have helped Connie lose an amazing 25 lbs!

Eating right is the first step in making a change towards living a healthy lifestyle, so when our chefs do all of the cooking for you, reaching your goals becomes that much easier!

Getting Ready For Fall

With a little over a month left, summer seemed to fly by this year. We hope you enjoyed all of your summer camps, vacations, trips to the lake and Netflix binge watching because Fall is right around the corner.

A new season means a new menu! We’ve added hundreds of new meals to our Fall menu as well as bringing back some of your favorites like our Pumpkin Spice Breakfast Bread, Tailgater’s Chili, and Butternut Squash Ravioli.

Stay tuned for the return of cooler weather and mark your calendar for the week of September 12th as we launch one of our best menus yet!

There’s still time to try our Summer menu though and if you use promo code  BLOGAUG10 at checkout, you’ll get 10% off of your entire first order!

Introducing Team Fresh ‘N Fit

20160730_154328Congratulations to Team Fresh ‘N Fit for taking home 1st place in CrossFit III‘s Shades and Gains competition recently. The 4 person team made up of Steven Shaw, Brooklyn Shaw, Amelia Austin, and Trent Brumfield worked well together and was able to push past the other teams in all of the RX WODs.

Fresh ‘N Fit Cuisine’s calorie and portion controlled meals are perfect for training as well as competition. Our paleo menus delivers consistent macros that can be found on our website and My Fitness Pal. Give us a try today and get $20 off of your first order by using promo code BLOGAUG20 at checkout.

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