5 Workout Secrets You Need To Know

If having a lean and sculpted body is your goal then I’ve got good news for you: follow these 5 Workout Secrets and your goal will quickly become a reality. These secrets aren’t secret in the sense that you’ve never heard them before, because you likely have heard them. The secret is that by faithfully following each and every one of these 5 steps your progress will become automatic and your results will be guaranteed.

Workout Secret #1: Consistency is KEY

If you want a fit body then exercise MUST be a consistent part of your life. You can’t exercise hard this week and then take the next two weeks off and expect to see results. Results come from consistency.

Workout Secret #2: Set ATTAINABLE goals

Let’s be realistic here, you aren’t going to lose 20 pounds in a week. That’s not an attainable goal! Those who achieve the most amazing body transformations do so by reaching a series of progressive, attainable goals. If you would like help in determining what an appropriate, attainable goal would be for yourself then simply reach out to me, I’d be happy to help.

Workout Secret #3: Make it CONVENIENT

Are you straining to include your chosen exercise routine into your life? If your exercise time isn’t a seamless part of your daily life, if it causes too much of a strain and headache to accomplish, then you won’t stick with it. Find a time, a place and a modality of exercise that is as convenient to your real life as possible, so that you can be faithful to Workout Secret #1 by staying consistent.

Workout Secret #4: Find something you LOVE

Similar to Workout Secret #3, finding a modality of exercise that you LOVE is key to making this a permanent part of your life. You may never love swimming because you hate getting your ears wet, or you may never love biking because you’ve always struggled with balance. If you’re straining to get through a modality of exercise that you loathe, then you won’t stick with it. It’s best to move on to something different that you would enjoy more.
**Note for exercise-haters: If deep down you consider yourself an exercise hater, then DO NOT take this Workout Secret as a free pass to forego exercise altogether under the guise of not loving it. Part of becoming fit for life is learning to find a type of exercise that you can learn to love.

Workout Secret #5: Work with a PRO

This is my favorite Workout Secret because this is where I get to work with you! My passion and focus is in helping folks like yourself integrate fun, challenging, health-promoting exercise into your daily routine so that you reach your body and health transformation goals.

Bonus: Workout Secret #6

Don’t underestimate the power of social accountability in your quest for a better body. Find a friend with similar goals and make a pact that you’ll hold each other accountable. No one likes letting down their friends, and so you’ll show up to your workouts day after day, week after week! Put rewards in place to enjoy together as you and your workout friend begin to reach your fitness goals.

At Fresh ‘N Fit Cuisine, we believe a nutritionally balanced diet is a crucial part of any health and fitness plan. Our 5 chef prepared menus as well as our healthy snacks and low calorie desserts can help you reach your goals without sacrificing variety, quality and flavor.

Try us today and get $20 off your first order of $50 or more when you use promo code BGFEB20 at checkout.

Defining Overweight and Obese

Overweight and obese are labels for weight ranges. According to the Centers for Disease Control and Prevention, weights in these ranges are higher than what is generally considered healthy for a given height. Having a weight in one of these categories may increase your risk for certain diseases and health problems. The definitions of overweight and obese are different for adults than children.

Definitions for Adults

Weight ranges for adults are defined using body mass index — a number, usually between 15 and 40, calculated from a person’s height and weight. The easiest way to determine your BMI is to an online BMI calculator. A calculator will give you both your BMI and the weight category your BMI falls within.

Weight Ranges for Adults


Weight Category

Below 18.5 Underweight
18.5 to 24.9 Normal or healthy weight
25.0 to 29.9 Overweight
30.0 and above Obese

While most people associate BMI with body fat, it is not a measurement of body fat. This means some people can have a BMI in the overweight range even though they do not have excess body fat, which is especially true for athletes.

Definitions for Children and Teens

For people ages 2 to 19, BMI is referred to as BMI-for-age and is determined using height, weight, age and gender. Body fat varies at different ages; boys and girls tend to have different amounts of body fat.

BMI-for-age is given as a percentile that shows where a child’s or teen’s BMI falls in comparison to others of the same age and gender. (See CDC’s BMI Calculator for Child and Teen.)

Weight Ranges for Children and Teens


Weight Category

Less than 5th percentile Underweight
5th to 85th percentile Normal or healthy weight
85th to less than 95th percentile Overweight
Equal to or greater than 95th percentile Obese

As with adults, BMI-for-age may be used as a screening tool, not as a diagnostic test. A health care provider needs more information to determine if excess fat is a health problem. In addition to calculating BMI-for-age, a health care provider may ask about family health history, eating habits and the amount of physical activity your child gets. Additional assessments may include skin fold thickness measurements and lab tests for cholesterol and blood sugar levels.

Overweight and Obese as Stereotypes

While the terms overweight and obese have precise definitions as noted above, these labels take on other meanings in our weight-obsessed society. Often, overweight and obese people are stereotyped, even enduring unfair treatment because of their weight. Larger children often are the target of weight-related bullying by other children and adults.

Overweight and obese are terms that refer only to a general estimate of an individual’s body weight. They do not in any way reflect on a person’s competence, self-discipline, drive or ability to lead a healthy lifestyle.

Source: Taylor Wolfram for the Academy of Nutrition & Dietetics

At Fresh ‘N Fit Cuisine, we believe it’s okay if you’ve gotten off track with the resolutions you’ve made for 2017. Now is the perfect time to reboot your resolutions with one of our calorie and portion controlled menus. We have 5 to choose from including paleo, low carb, vegetarian, healthy mix and gluten free. You can even order individual meals and healthy snack packs.

Use promo code BGFEB20 at checkout and you’ll save $20 off your first order of $50 or more.

Happy Anniversary, Connie!


It’s been awhile since we’ve checked in with Connie Harwood, so it made perfect sense to see how she was doing on her 1 year anniversary of starting her mission to live a healthier lifestyle. We’ve been there for a majority of her journey and we couldn’t be more proud of her for what she has accomplished!

Connie explains, “It has been one amazing year since I started my journey to try to be a healthier person and on my 1 year anniversary I have something to celebrate. As of this week, I have said goodbye to another 5 pounds, for a total of……drum roll please…..50 pounds!”

“I have learned so many things in the last year. One of them is portion control. It’s so important to spread my calories evenly throughout the day. Before my journey, I ate less than 200 calories for breakfast, a few more at lunch, and then the most of my calories were at dinner time.”

“With the help of Fresh ‘n Fit Cuisine, I have about 400 calories with each meal. The calories and portions are controlled. When I eat out I now consider calories and portion!”

Connie started off on our Healthy Mix menu before transitioning to Low Carb. Along with working out 3-5 times a week at U First Fitness, our meals have helped make the past 12 months a success.

Are you ready to put in the hard work like Connie and get the same amazing results? Then try one of our 5 chef prepared menus today! You can even order individual meals with our a la carte options or try some of our house made protein bars and healthy mix snack packs.

Use promo code BGFEB20 at checkout and get $20 off your first order of $50 or more.

Enjoy Something Sweet For Valentine’s Day For Free

For the first time ever in my life…I get to enjoy sweets on Valentine’s Day – without the guilt! My heart goes to the Pastry Chef Rachel at Fresh ‘n Fit!  Fresh ‘n Fit offers a unique line of low calorie desserts that may be lacking in fat and calories, but definitely not in taste!
And if you’re looking for variety, you can’t go wrong with a Fresh ‘n Fit Cuisine Dessert Box!  It contains five different yummy desserts that range from 100 – 150 calories!  My favorites are the brownies.  How can you not love chocolate and nuts?!?!?!
Speaking of chocolate…Fresh ‘n Fit’s Chocolate Mousse is the best I’ve ever had.  The Banana pudding is another one that I love to enjoy.   Getting to eat sweets made with fresh ingredients and no artificial sweeteners or preservatives is the best Valentine’s Day gift I’ve gotten in a long,  long time!
~ Kristen Gates (pictured with Chef Rachel)
Morning Show Host at 94.9 The Bull

End every meal on a sweet note…guilt free! Get one of our Low calorie dessert boxes for free on your first order of $50 or more! Use promo code VALENTINE at checkout.

The Beginner’s Guide to Fitness

You look in the mirror and wonder to yourself: How did I let myself go this far?  Whether you are brand new to fitness, or you’ve simply fallen out of shape recently, here is the quick beginner’s guide to get you back on track quickly. Change your in-front-of-the-mirror thought bubble to: Wow, I’m looking amazing! by reading on and taking the action steps below.

Start with Motivation

Why do you want to get fit again? There must be a reason that you desire to change your body at this time in your life. Think about it until you have a very clear, very specific reason. There is no wrong answer here. We all have our own personal motivators for wanting to achieve our best selves. What’s ultimately important is that your reason is specific and powerful to you. Once you’ve determined what your motivation is, write it down where you can see it every day. Think about it. Focus on it. Don’t ever let go of it.

Work on Education

You need to eat right and workout smart in order to quickly achieve your goal body. Do you know how to do this? Are you sure? While there is more information on fitness available to us today than ever before, all of the information noise often gets in the way more than it helps. Don’t expect to know exactly how to get into shape by yourself. A successful body transformation plan should be made by a fitness professional, like myself. I’ll take your personal information into account and will answer any and all questions to ensure your success.

Seek out Support

It’s time to have an honest and vulnerable conversation with the people in your life who matter the most. Let them know how far you’ve let yourself go. Let them know what your goal is. Let them know why this matters so much to you. Your success rate depends heavily on the support system that you build around yourself as you begin to implement healthy lifestyle changes. It’s very possible that you’ll find one or more people in your life who are threatened by your desire to improve your body. While this can be upsetting, try to approach it with understanding. The best scenario would be them joining you.
Source: Rene Serrate for U First Fitness

If you’ve had some trouble sticking with your nutrition and health goals for the new year, now is the time to REBOOT YOUR RESOLUTIONS! Our calorie and portion controlled, gourmet meals are exactly what you need to get back on track. Choose from our paleo, low carb, vegetarian, gluten free or healthy mix menus or grab a few individual meals with our a la carte option.

Try us today and get $20 off your first order with promo code BGFEB20 at checkout.

A Fresh ‘N Fit Start to 2017


by: Adam McCabe
A few months into the New Year, and I am well into the change in my health and fitness journey. While I have always been active and made working out a priority, I lacked in the nutritional department in properly fueling my body. I have always tended to under eat, especially after a workout. Whether it is from laziness, lack of time, or my inability to cook, I needed a solution for my lack of healthy eating.

Fresh ‘N Fit’s dinner plan has been the perfect solution for me. Since I workout primarily in the evenings, the dinner plan is perfect for me to come home to after a long day. The “Beast” plan contains 600 calories of a balanced, healthy, fresh meal. Each Fresh ‘N Fit meal is freshly prepared by the outstanding culinary team at the headquarters in Cumming, Georgia. The diversity of meals keeps me interested and I love how fresh the meals taste.

Below is an overview of the 3 main reasons I have fallen in love with Fresh ‘N Fit. If you have any interest or desire in improving your health and fitness, or can relate to any of these points, then Fresh ‘N Fit is the solution for you.


1. Time Maintenance: Fresh ‘N Fit meals are easy to heat, whether it be in the microwave or oven. Rather than spending hours on preparing food, all I do is heat my meal in the oven for 15 minutes and I have a well prepared dinner. The last thing I want to do after a long day, working out, and dealing with the stresses of life, is to come home and cook. With Fresh N Fit’s dinner plan, I can access my healthy, freshly prepared meals instantly and have them ready to eat in no time. The Fresh ‘N Fit meal plans are perfect for people on the go and people who want to spend their time on other things instead of cooking and meal prep.

2. Nutritional Value and Diversity: Since I am not the best cook, I found myself making the same dinners night and night. I was bored with what I was making and I found that by having the same foods, I was not expanding my diet. This also led to me not obtaining all the daily vitamins and nutrients I needed to accomplish everyday tasks. With my work, training, and social schedule, I constantly felt drained and tired. Fresh ‘N Fit meal plans give you the options of several types of meal plans according to your diet. Because I like a variety of plans, I choose the Custom Mix, which enables me to choose from all available menus (Paleo, Low Carb, Vegetarian, Healthy Mix). Not only is there a variety of meal plans, but also the weekly meals are never the same, thus keeping me interested and excited about my meals each week. I also am able to consume a full spectrum of vitamins and nutrients that differ everyday, and help me love a healthier and more vibrant life.

3. The MEALS Are GOOD: Unlike other meal plans I have used, the Fresh ‘N Fit Meals are delicious. The company does a fantastic job of crafting these meals and having the correct balance of carbohydrates, fats, and proteins. I love knowing that my meals are FRESH! Since the meals are fresh and never frozen, you really get to enjoy the culinary craftsmanship and fantastic taste of each meal. When I am done heating up my meals, the meats and fish remain moist, while the vegetables hot and crisp. I never have to modify or add on any condiments to enhance the taste of my meal. Fresh ‘N Fit does a fantastic job of preparing a ready to eat, health, and delicious meal every time.

I am so excited to see how my body changes in appearance and how it feels as I continue to implement this meal plan into my everyday life. Soon I will be starting my soccer season with the semi professional soccer team Georgia Revolution, so how and when I fuel my body will become even more critical. The NPSL season can be extremely draining and hard to manage with a full time job. However, I know that I will be able to last and perform at the highest levels, while being fueled by such great meals.

About the author: Adam McCabe currently lives in Atlanta, Georgia and plays soccer for the Georgia Revolution. You can find him on Facebook and Instagram.

Interested in trying Fresh ‘N Fit Cuisine’s chef prepared, gourmet meals, healthy snacks or low cal desserts? Use promo code BGFEB20 at checkout for $20 off your first order of $50 or more.

25 Heart-Healthy Cooking Tips for American Heart Month

To lower your risk of heart disease or to manage your existing disease, try these tips for preparing meals.

Limit Saturated and Trans Fat

  • Select lean cuts of beef and pork, especially cuts with “loin” or “round” in their name.
  • Cut back on processed meats high in saturated fat, such as hot dogs, salami and bacon.
  • Bake, broil, roast, stew or stir-fry lean meats, fish or poultry.
  • Drain the fat off of cooked, ground meat.
  • When you make a stew or soup, refrigerate leftovers and skim off the fat with a spoon before reheating and serving.
  • Eat fish regularly. Try different ways of cooking such as baking, broiling, grilling and poaching to add variety.
  • Include plant foods as sources of protein, including soybeans, pinto beans, lentils and nuts.
  • Replace higher-fat cheeses with lower-fat options such as reduced-fat feta and part-skim mozzarella.
  • Thicken sauces with evaporated fat-free milk instead of whole milk.
  • Move toward using lower-fat milk and yogurt. Start with 2-percent products, then move to 1-percent and finally to fat-free to adjust to the new taste.
  • Use liquid vegetable oils and soft margarine instead of stick margarine or shortening.
  • Limit trans fats often found in foods such as cakes, cookies, crackers, pastries, pies, muffins, doughnuts and French fries. Many food manufacturers have removed trans fats from their foods. Check the Nutrition Facts Label on food packaging to see if trans fats are listed.
  • Use small amounts of oils such as canola and olive in recipes and for sautéing.
  • Make salad dressings with olive or pecan oil.

Eat Foods Containing Omega-3 Fatty Acids

  • Select oils that provide omega-3 fatty acids, such as canola or flaxseed oil.
  • Add walnuts to cereal, salads or muffins. Try walnut oil in salad dressings, too.
  • Eat two 4-ounce portions of fatty fish each week, such as salmon, lake trout, albacore tuna (in water, if canned), mackerel and sardines.
  • Some chickens are given feed that is high in omega-3s so their eggs will contain more as well. When buying eggs, check the package label.

Reduce Salt (Sodium)

  • Prepare foods at home so you can control the amount of salt in your meals.
  • Use as little salt in cooking as possible. You can cut at least half the salt from most recipes.
  • Add no additional salt to food at the table.
  • Select reduced-sodium or no-salt-added canned soups and vegetables.
  • Check the Nutrition Facts Label for sodium and choose products with lower sodium content.
  • Season foods with herbs, spices, garlic, onions, peppers and lemon or lime juice to add flavor.

Source: Taylor Wolfram, MS, RDN for the Academy of Nutrition & Dietetics

At Fresh ‘N Fit Cuisine, our Healthy Mix and Vegetarian menus adhere to the healthy eating guidelines of the American Heart Association and the Academy of Nutrition & Dietetics. Try our 5 gourmet menus that also include paleo, low carb, gluten free today and get $20 off your first order with promo code BGFEB20 at checkout.

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