Category Archives: Health Tips

Why a Meal Plan Might be Right for You

mealprepI know what you’re thinking. I thought you guys pushed counting macros and not meal plans? First off, if you are eating food, you are doing macros. Macros make up everything we eat the only thing you are doing now is actually understanding the amount of each you’re putting in your body to optimize performance, aesthetics, and overall health. The problem we run into is taking someone who doesn’t really know what a calorie is, or veggies or fats and having them track 3 to 4 numbers to the T. This can be pretty stressful and overwhelming, which in return makes them not adhere. So in this blog post, I’m going to give some times when a “meal plan” might be the better option and why. Let’s go!

Fewer Cravings

I know that the data out there suggest that allowing people to have that one cookie helps them stick to the diet better because you aren’t taking the food away from them permanently. When you tell someone they can’t have something, they want it more and in 90% of cases I agree with this. But you also run into the “ahh screw it” affect. This is when you allow that person one cookie, but they don’t have the self-control built up yet to just have one and they end up eating the whole pack. Or they feel like they slipped on their diet a little bit and messed their macros up some, so the day is wasted already and I might as well indulge some more. These are both places we want to avoid. So with that 10%, I like to start them off with eliminating the food for a little while, knowing that we are going to work those back into the diet down the road once they have a solid base and a more sturdy relationship with food.

It Frees Up Time

A bunch of my clients have extremely busy lifestyles, whether it’s with work, family, or both running them left and right all day long.  What happens a lot is they either forget to eat a meal or just grab something small on the go or realize, uh oh, it’s nine o’clock at night and I still have 70g of protein and 40g of carbs to hit. That’s when they say screw it and don’t hit their numbers or lets cram it all in real quick and end up storing more fat than wanted because they had to go to bed 15 minutes after they eat. Instead, think ahead to what meals are going to be the hardest for you to hit and meal plan them ahead of time. This will still give you flexibility for certain meals but a rigid base to help guarantee macronutrients get met for the day.

Better Gym Performance

We all know how it goes when we forget to eat and end up cramming in our macros late at night. The perks? It allows for that bowl of ice cream you’ve been craving for weeks. Downside? We might not have used our macronutrients to their full potential. I know nutrient timing isn’t the most important aspect of proper diet, but you can’t say it wouldn’t help at all with performance. If we meal plan higher carbs around our workouts, we will lift better because we have more energy and recover better because we refilled our glycogen stores at a more absorptive state.

More Consistent Weigh-ins

Last but not least, having a more structured nutrient timing approach will allow for more accurate and realistic weigh-ins. I tend to have my clients weigh first thing in the morning after waking up and using the bathroom. If you ate a salad with some chicken breast verse having a ton of carbs left over and eating a pizza, I can guarantee the number on the scale is going to be drastically different. By keeping the majority of your carbs planned around your workout and not shoved into the last meal of the day, you will be way more consistent on your weigh-ins. This will give your coach a more accurate depiction of your true weight and not the Mexican food you ate at 9PM the night before, so he can make the proper changes to your macronutrients.

Conclusion

Tracking macros is definitely the most accurate method we know of to date on getting the proper nutrients in while still having some flexibility to your diet and lifestyle. But if we are beginners or struggling to see the results we want or deserve, adding a more “meal plan” base to your tracking could truly help make your goals a reality.

Author: Cody Temples, trainer & nutrition coach at Forge RX


Convenience, variety, and delicious meals that are nutritionally balanced are a few things that we’re proud of offering at Fresh ‘N Fit Cuisine. With over 300 meals on 5 different menus that include Paleo, Gluten Free, Vegetarian, Low Carb, you’ll never end up skipping a meal again. We also have 30 day approved meals as well as Healthy Mix and Paleo snacks to help you graze throughout the day. The best part is that all of the macros are listed right on the label!

Try one of our plans today or grab a few single meals to start and use promo BLOG0620 at checkout to get $20 off your first order!

Lean for life: 5 ways to lose it for good

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It’s easy enough to lose a few pounds for a short period of time, only to gain it back. It’s much harder to achieve long-term fat loss. However, you know people who appear to be permanently in beach-ready shape, so it is possible to be lean for life. This begs the question: how can you lose the weight for good? The answer to this quandary is not found in a single habit or action, but rather in the following 5 Lean for Life Habits…

Lean for Life Habit #1: Reimagine Yourself

Up until now you’ve accepted the shape that you are in, and even if you hate it, you’re comfortable with it. Read that again to make sure it sinks in. You are comfortable with the body that you have right now, and until you decide it’s no longer comfortable then you’ll be stuck in the shape that you currently have. Now spend time reimagining yourself leaner. Really let that new image sink in until you’re more comfortable with it than you are with the image of your current body. Rinse and repeat. The clearer you can see and feel and imagine yourself in a lean body, the more urgency and desire you will create to achieve and maintain it.

Lean for Life Habit #2: Break Up With Sugar

Look, Sugar, we have to break up. It’s not you; it’s me. Sure, we’ve had some good times. You’ve tickled my sweet tooth and pleased my taste buds, but loving you is a double-edged sword that leaves me heavy and out of shape. So this is it, we are through!
As silly as that sounded, your relationship with sugar is holding you back from living in a lean for life body. It’s not only refined sugar that is messing with your body composition; in order to be lean for life you’ll also need to manage your intake of natural sugars.
The good news is that every day spent without sugar will make the next day that much easier and your cravings will become that much weaker. Stay strong and soon you’ll be more than happy with the occasional sweet treat rather than the all-day sugar drip that’s sabotaging your swimsuit dreams.

Lean for Life Habit #3: Forget Dieting

Going on a “diet” implies a start and end date, but if you really want to change your body composition for good then there is no end to your healthy lifestyle. It’s a marathon of adapting to healthier (and healthier!) habits to maintain for the rest of your life. The day that you stop trying is the day that your body reverts to it’s old (less svelte) shape.Don’t worry, the more time that you get under your belt with healthy living, the easier it becomes. Soon your lean for life habits will feel like a normal day – just as your current habits feel like a normal day now. The key is to stick with it until the habits fully stick, and to vigorously fight the urge to give up.

Lean for Life Habit #4: Plan Your Cheats

Being lean for life doesn’t mean swearing off pizza and ice cream for the rest of your days. (Thank goodness!) On the contrary, you’ll find that planned cheat meals of your favorite foods are more enjoyable than ever before. The key is that you will be planning your cheat meals in advance and containing the excitement to one sitting each week.

The fun thing about enjoying a cheat meal while living a lean lifestyle is that there is absolutely zero guilt associated with the pleasure. Most of us experience twinges of guilt associated with most of our meals, because in the back of our mind is the thought that we should really be eating healthier in order to lose the weight that we have yet to lose. Once you’ve lost the fat and are actively living a lean life those cheat meals will be 100% pleasure!

Lean for Life Habit #5: Be Part of a Fitness Family

Belonging to a group of fellow fitness enthusiasts is key to making and maintaining your body transformation. Being fit is easier achieved in a supportive and encouraging group, rather than alone. The accountability provided from your fitness peers will save you from missing workouts and will get you to push yourself to try harder.

One of the most gratifying parts of being in a fitness family is the day when your support makes an impact on a new member. To give the encouragement that was given to you is a special moment that will stick with you, and will recommit you to your fitness lifestyle.

Source: Rene Serrate, U First Fitness


Along with being active, a nutritionally balanced diet is key to losing weight and keeping it off. Our 5 chef prepared menus will help you do just that. Whether it’s paleo, low carb, vegetarian or gluten free…we’ve got something for everyone. We even have healthy snacks, hCG diet approved meals, and 30 day cleanse meals

Give us a try today and get 10% off your entire first order when you use promo code BLOG0610 at checkout.

The Importance of Fitness in Your 30s

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If you haven’t yet made physical activity a habit, your 30s are a good time to start. Fitness, along with proper nutrition, is important for maintaining a healthy lifestyle. Being fit increases energy, maintains physical functionality and may prevent or minimize complications from chronic diseases.

Why Be Fit?

There are many health benefits associated with fitness. To name a few:

  • Decreased risk of Type 2 diabetes
  • Decreased risk of hypertension (or high blood pressure)
  • Decreased high cholesterol
  • Improved mental health
  • Better quality sleep
  • Stress relief
  • Increased bone density
  • Decreased risk of early death

Motivation Is Key

You may need some encouragement when it comes to getting fit. What is going to motivate you to move? Come up with a few reasons why being active will help create a healthier you, such as:

  • Being a positive role model for kids
  • Decreasing the risk of developing high blood pressure or Type 2 diabetes
  • Maintaining a healthy weight

How Much Is Enough?

After reviewing years of research, the U.S. Department of Health and Human Services developed the 2008 Physical Activity Guidelines for Americans (a new set of guidelines is expected in 2018). Adults 18 to 64 years old should follow these recommendations:

  • Do at least 2½ hours of moderate-intensity or 1¼ hours of vigorous-intensity aerobic physical activity a week.
  • Include strength training using all of the major muscle groups two days a week or more.
  • For more health benefits, increase moderate-intensity aerobic physical activity to 5 hours or include 2½ hours of vigorous-intensity aerobic physical activity a week.

Healthy pregnant women should get at least 2½ hours of moderate-intensity aerobic physical activity spread throughout the week. Women who are used to vigorous-intensity aerobic physical activity can continue physical activity during pregnancy after talking to their doctor.

Does Walking Count?

Walking slowly is considered a light-intensity activity. Brisk walking is an example of a moderate-intensity activity and includes walking and talking but not being able to sing. With vigorous-intensity exercise, you can only say a few words without catching your breath. It is sufficient to do bouts of 10 minutes at a time throughout the week, regardless of the intensity, but the goal is to continue following these guidelines, even when 65 years and older, as able!

No More Excuses

Maybe you have heard that being fit is important, but perhaps you have been busy starting a career or raising a family. If physical activity hasn’t been a priority, start now by setting reasonable goals. Begin with activities you enjoy and slowly build up your endurance. To keep on track, record any physical activity you do in a journal.

Life is full of excuses, but physical activity should be an essential part of your life. Being fit will help you stay young on the inside and out, and it can help you breeze through the next few decades by feeling strong and healthy.

Source: Ruth Frechman, Academy of Nutrition & Dietetics


In addition to being active, a nutritionally balanced diet is an important part of staying healthy. Our calorie and portion controlled meals are approved by our Registered Dietitian and prepared fresh by our chef-led culinary team.

Eat healthier this summer and give our gourmet meals a try. If you use promo code BLOG0620 at checkout, you’ll get $20 off your first order.

These 5 Ab Moves Are Better Than Crunches

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Although the basic crunch is still popular, by now it’s pretty well known that this outdated exercise not the most effective way to flatten and strengthen your abs. It simply doesn’t activate your core muscles to the extent that other exercises do, it can hurt your back, and the small motion doesn’t do much by way of calorie burning. So why are you still doing crunches? What the basic ab crunch does have going for it is its no-equipment, on-the-go nature. You could plop down onto the ground in a park, a hotel room, at the beach or at the gym to crank out a round of crunches wherever you happen to be. Not the most effective, but, until now, the most convenient.

It’s time to upgrade your default, basic crunch to a more modern, results-driven exercise. Below I have the most cutting edge no equipment ab exercise to get you one step closer to those washboard abs that you’ve been dreaming about.

Better Than Crunches #1: The Plank

To perform a plank, place your forearms on the ground with your elbows aligned below your shoulders, and your arms parallel to your body shoulder-width apart. Squeeze your core and pay attention to keeping your back flat. Focus on pulling your belly button in as you hold the position for 2 minutes.

Better Than Crunches #2: Scissor Kick

To perform a scissor kick, lie with your back into the floor and your arms extended to the sides with your palms facing down. With a slight bend in your knees, lift your legs so that your heels are 6 inches off the ground. Lift your left leg up to about a 45-degree angle while your right leg is still lowered until your heel is about 2-3 inches from the ground. Switch movements by raising your right leg while lowering your left leg. Squeeze your midsection and focus on your breathing as you perform 60-90 seconds of the exercise.

Better Than Crunches #3: V-Ups

To perform a v-up, lie down on your back on the floor and extend your arms behind your head. The back of your hands should lightly touch the floor while your palms face the ceiling. Keep your feet close together and point your toes toward the ceiling. Lift your legs up, keeping them straight at the same time that you raise your upper body off the floor and reach for your toes. Exhale and squeeze your abdominal muscles as you reach for your toes before slowly lowering yourself back down to the starting position. Repeat a series of 12-20 repetitions.

Better Than Crunches #4: Reverse Crunch

To perform a reverse crunch, lie on the floor with your feet flat on the floor and hands behind your head. Press your lower back into the floor and pull in your belly button as you lift your feet off of the floor. Keep your knees bent at a 90-degree angle and pull into your chest so that your tailbone raises off of the ground, and at the same time lift your shoulder blades off of the floor. Focus on squeezing your abs to perform the movement. Slowly lower your shoulders, hips and legs to the starting position, keeping your feet just above the floor. Repeat the movement for 12-20 repetitions while squeezing your abs and focusing on your breathing.

Better Than Crunches #5: Russian Twist

To perform a Russian twist, lie on the floor with your knees bent at a 90-degree angle while raising your upper body off of the ground. Exhale while you twist your torso to the right side until your arms are parallel with the floor. Pull your belly button in and squeeze, then slowly move back to the starting position. Repeat on the left side and continue to repeat both sides for 60-90 seconds.

There you have it, 5 modern, results-driven abdominal exercises that you can perform anywhere! Aim to work your abs at least twice a week for the best results.

Source: Rene Serrate, U First Fitness


Want your abs to make an appearance this summer? Of course, being active is important but exercise is only part of the solution. Nutrition is key and Fresh ‘N Fit Cuisine’s calorie and portion controlled meals will help you look and feel your best.

Use promo code BLOG0620 at checkout and get $20 off your first order!

Meet Ashley Witter, Fresh ‘N Fit Advocate

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By: Ashley Witter

My personal story started back in 2015 when I was working at a high level “stressful” corporate job and had gained close to 40 lbs. I resigned from that job in 2015 and decided to finally take control of my health.

In 11 months, I lost 95 lbs by learning how to eat the “right” food for optimize my weight loss efforts along with being physically active. I met David Rogers with Fresh & Fit Cuisine about 8 months ago while on my health journey and found to love what Fresh & Fit Cuisine represented. I teach at Kennesaw State University as the Health Coach Instructor and I teach my students to follow the Dietary Guidelines of Choose My Plate.

What is great about Fresh & Fit is that it is locally based in Atlanta and provides people with healthy delicious meals easily.

It takes the hassle out of trying to figure out what to buy in the grocery store and prepare at home. It also follows the myplate.com standards of the 9″ plate portion control breakout of consumption with  nutrient dense proteins, carbs, dairy, fruit & veggies in every meal. Meals are specific to people with various health issues as well as just a standard healthy mix.   As I mentioned before, Fresh & Fit has helped myself and others meet their nutrition and fitness goals without having to plan, cook or settle for a frozen, high sodium, preserve meals.  I am looking forward to being part of this great team and using a product that I truly believe can help us all in our weight loss efforts.

About the author: Ashley is a health coach and personal trainer with the American Council of Exercise, a weight loss rockstar, and a Kennesaw State University Health Coach Instructor.


Summer is the perfect time to get started on the path to a healthier you. Ashley’s story is an inspiration to us and it should be for you as well. Try our calorie and portion controlled meals today and when you use promo code BLOG0620, you can get $20 off your first order!

Protect Your Health with Immune-Boosting Nutrition

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Good nutrition is essential to a strong immune system, which offers protection from seasonal illness such as the flu and other health problems including arthritis, allergies, abnormal cell development and cancers. Help protect yourself against infection and boost your immunity by including these nutrients in your eating plan.

Protein is part of the body’s defense mechanism. Eat a variety of protein foods including seafood, lean meat, poultry, eggs, beans and peas, soy products and unsalted nuts and seeds.

Vitamin A helps regulate the immune system and protects from infections by keeping skin and tissues in the mouth, stomach, intestines and respiratory system healthy. Get this immune-boosting vitamin from foods such as sweet potatoes, carrots, kale, spinach, red bell peppers, apricots, eggs or foods labeled “vitamin A fortified,” such as milk or cereal.

Vitamin C protects you from infection by stimulating the formation of antibodies and boosting immunity. Include more of this healthy vitamin in your diet with citrus fruits such as oranges, grapefruit and tangerines, or red bell pepper, papaya, strawberries, tomato juice or foods fortified with vitamin C, such as some cereals.

Vitamin E works as an antioxidant, neutralizes free radicals and may improve immune function. Include vitamin E in your diet with fortified cereals, sunflower seeds, almonds, vegetable oils (such as sunflower or safflower oil), hazelnuts and peanut butter.

Zinc helps the immune system work properly and may help wounds heal. Zinc can be found in lean meat, poultry, seafood, milk, whole grain products, beans, seeds and nuts.

Other nutrients, including vitamin B6, folate, selenium, iron, as well as prebiotics and probiotics, also may influence immune response.

Source: Taylor Wolfram, Academy of Nutrition & Dietetics


Each week at Fresh ‘N Fit Cuisine, our chefs create meals that are nutritionally balanced by our in-house Registered Dietitian and prepared using local and regionally sourced ingredients. We offer a wide variety of over 300 meals that includes most of the ingredients needed to boost your immune system like spinach, kale, oranges, peanut butter, lean meats, seafood, and poultry to name a few.

Boost your immunity with our calorie and portion controlled meals today and get $20 off your first order when you use promo code MAYBLG20 at checkout.

What a Healthy Weight Loss Plan Really Looks Like

weight-loss-850601_1920According to the laws of gravity, what goes up, must come down. When it comes to losing weight, this often is little more than wishful thinking. Contrary to the outcome of popular reality weight loss television shows, expecting a speedy weight loss may result in more than disappointment.

Though following very low calorie diets may result in rapid weight loss in the short term, slow and steady wins the weight loss race. The most successful weight loss plans combine diet, exercise and behavioral therapy. Talking to a registered dietitian nutritionist is a good first step.

Identify the Problem Areas

Every person has a different situation, so the approach to losing weight depends on the individual. The first step is to identify what’s going on. Are you doing something that is making weight gain more likely? Some of these behaviors include:

  • Eating too many foods and beverages with added sugars and solid fats
  • Eating too many refined grains
  • Eating big portions
  • Skipping meals
  • Eating a lot of meals away from home
  • Grazing all day on high-calorie snacks
  • Frequently drinking high-calorie coffee drinks, juice drinks or regular soda
  • Consuming too much alcohol
  • Eating for emotional reasons
  • Eating in front of a screen such as mobile device or television

Make Changes

Ultimately, the best way to lose weight is to change the habits that are causing the extra weight. For the best results, pick one habit at a time to change. For example, try limiting sweets and treats to 200 calories a day, cutting out fried foods or only eating out once a week. Replace those old habits with new good habits, such as trying new fruits and vegetables or a new exercise classes.

Keep Track

No one has control over everything, but we do have control over how much we pay attention to what and how we eat. Studies show that people who self-monitor their meals lose more weight and keep it off. The most successful “losers” tend to weigh themselves about once a week. While some people get depressed or angry to see the scale stay the same or even go up, the scale can make or break weight loss efforts.

Put It All Together

If you want to achieve your weight-loss goals, tracking your food intake and conducting regular weigh-ins are practical lifestyle-based methods for losing weight.

Source: Ruth Frechman, Academy of Nutrition & Dietetics


A well balanced diet is an integral part of any successful weight loss plan. At Fresh ‘N Fit Cuisine, all of our meals are nutritionally balanced as well as calorie and portion controlled by our in-house Registered Dietitian.

Try one of our 5 menus, a la carte meals, healthy snack packs, or house made protein bars today and get $20 off your first order when you use promo code MAYBLG20 at checkout.

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