Tag Archives: nutrition

Our Favorites For November: Premiere Team Fitness

Enjoy the latest installment of our ongoing series featuring some of our favorite fitness, nutrition and healthy spots around Atlanta. For November, we shine the spotlight on one of our recently added pickup locations in the Dallas area: Premiere Team Fitness. We sat down with owner, Skyler Cashion, to find out more about what makes Premiere Team Fitness unique.

Tell us a little about how you got started and what inspired you to start Premiere Team Fitness?

Skyler: All my life, I’ve enjoyed sports and healthy living but for the past 15 years, I’ve been involved in Group Fit training, private one on one training, as well as attaining pro status as a competitor in Women’s Figure and Bikini competitions.

My passion has motivated me to create a safe, positive environment where others could be inspired to reach greater fitness through living a healthy lifestyle. When I discovered the Alloy Personal Training Systems, I thought it was the perfect program that takes the best of Group Exercise and Personal Training and combines that into a format that virtually guarantees results. I love being able to transform lives.

The vision I have is to create a positive change in my community, both health-wise and through the club’s generous give-back to the community programs. So far we’ve had a large number of successful clients in the Dallas and Acworth areas.

What are the type of classes or services that Premiere Team Fitness provides to its members?

Skyler: Premiere Team Fitness is a 4,000 square foot facility that specializes in large group personal training, semi-private training and private training.  We’re the only facility in the area that gives every member a custom program tailored exactly to what each client wants and needs to work on.

You became a pickup location for Fresh ‘N Fit Cuisine earlier this year, so can you explain the importance of nutrition and additionally why you feel that Premiere and Fresh ‘N Fit are a good fit for each other.

Skyler: Physical fitness and good nutrition go hand in hand. We make nutritional recommendations that enable our customers to reach their goals. Proper nutrition is a key component to body fat loss and a healthy lifestyle. Many of our members struggle with nutrition because they don’t have the time to prepare healthy meals, and end up with non-optimum nutrition choices. Partnering with Fresh ‘N Fit fills this natural gap to supporting healthy nutrition to go along with our exercise programs.


As Skyler mentioned, fitness and nutrition do go hand in hand so give one of Fresh ‘N Fit’s 7 healthy menus a try today and if you’re in the Dallas area, make sure to select Premiere Team Fitness as a pickup location (or find the one nearest you).

Get 10% off your first order of $50 or more when you use promo code BLOG1105 at checkout. (offer expires 9am, November 8, 2019)

Enjoy a Healthy and Happy Halloween

It’s easier than ever to find fun and tasty Halloween treats that also are nutritious! Store shelves are stocked with kid-friendly favorites — containing whole grains, extra vitamin C, 100-percent fruit juice and added fiber.

Halloween also is a great time to talk with your children about mindful eating. Discuss what it feels like to savor treats. Also, tell them how they might feel if they eat too much candy at once. Explain that you’re going to spread out the candy over a period of time.

After trick or treating, have your child make a pile of personal favorites to enjoy. Agree that the rest can be donated to a local shelter or sent in a care package to those serving overseas.

No Need for Tricks — Go with Delicious, Healthy Treats

This year, consider mixing up the candy bowl with some of these items that kids will enjoy and you can feel good about serving. All of these items are available in easy to distribute snack-size packages, too.

  • Whole-grain cheddar flavored crackers
  • Fruit snacks made with 100-percent fruit with added vitamin C
  • Fruit leathers made with 100-percent fruit
  • Sugar-free gum
  • Animal-shaped graham crackers
  • Mini rice cereal treat bars
  • Cereal bars made with real fruit
  • Individual fruit cups
  • Mini 100-percent fruit juice boxes
  • Low-fat pudding cups
  • Mini bags of pretzels

Halloween Party? Don’t Get Spooked by the Smorgasbord

Don’t let foodborne illness ruin your halloween party. Make sure your Halloween party buffet of perishable scary treats isn’t out for more than two hours at room temperature. To keep cold food cold, fill bowls with ice and place dishes on top.

If possible, avoid snacks containing nuts so children with nut allergies can have a happy Halloween, too. When in doubt, non-food handouts, such as Halloween pencils, pens, stickers, tattoos and spider rings, are another option for your trick-or-treaters.

While trick-or-treating may bring you tons of candy, remember to stay safe and only enjoy factory-wrapped treats unless the person who is offering homemade treats is trustworthy. To avoid harmful bacteria that may contain Salmonella, always serve pasteurized products and avoid unpasteurized juice or apple cider. And don’t eat any raw dough or batter when preparing Halloween treats!

Source: Esther Ellis, MS, RDN, LDN, Academy of Nutrition & Dietetics


While the kids are out getting their trick-or -reat on, don’t forget that we can help you satisfy your sweet tooth, the guilt-free way, with our low calorie dessert boxes.

Give them or one of our 7 chef prepared menus a try today and get 10% off your first order of $50 or more when you use promo code BLOG103019 at checkout. (offer expires November 1, 2019)

Our Favorites For October: X3 Sports

We’re starting a new ongoing series featuring some of our favorite fitness, nutrition and healthy spots around Atlanta. Please enjoy the first installment with Mike Littrel, founder of X3 Sports and the X3 Foundation. Not only does X3 have locations all around Atlanta, they recently opened a training center in Athens.

Give us a brief history of how X3 Sports got started and what inspired you to work in the fitness industry?

Mike Litrell: I grew up in a small town in Iowa working a variety of odd jobs, one of which was cleaning up my local gym a few times a week in exchange for my membership dues. It was there that I began to understand what running and taking care of a gym might entail.

After high school I moved down south to attend Georgia State University, where I earned a degree in Real Estate. I ended up working at a small boutique firm called Massell Commercial Real Estate. While there I got the chance to work with some amazing people in my office and clients that were all small business owners that needed space for their business. I realized quickly the complexities of running a business and the talent that it takes to juggle so many elements just to be in business.

My background in wrestling had led me to try kickboxing, boxing and MMA. By 2002, while working for Massell CRE, I was competing and won the WKA USA Light Heavyweight title with a 9-0 record . I really loved competition and how fit and strong my body and mind was from this. I wondered why more people didn’t train or workout this way.

It dawned on me that the average person might be intimidated to walk into any fitness place, let alone an aggressive gym, where they feel like they don’t belong especially if they didn’t have previous training which could make them feel vulnerable about their personal fitness goals.

That is when the idea of providing the style of training that empowered people, made them feel like part of a team or culture and allowed them to feel comfortable no matter where they were starting their fitness journey.

I felt that if we could start by teaching fundamental kickboxing, boxing or Jiu jitsu disguised as fitness or self-defense, then maybe we could get others to try it and have them see all the same qualities that made me fall in love with it.

Along with my innate desire to help people succeed, I had found a way to take what I loved as a hobby and make it my life’s work! Over the last 15 years I have worked, reworked and evolved to push myself and X3 Sports to be more than a fitness gym or MMA gym but into a training center. With over a decade in this industry and in our niche, I have seen lots of changes and I like to think X3 and our team are on the leading edge of making that happen for the better.

Tell us a little about what types of classes or services  that your business provides.

ML: We offer lots of group training options that range from Martial Arts and Self Defense to weight training (Power Track) and overall health training with sports minded focus.

We specialize in group fitness training classes that promote health, wellness, strength, cardio and muscle conditioning along with self-defense. We do this through sports and martial arts disciplines. If you have a target and goal that is important for more than one reason, it is more likely that you will align things in your life to get that goal. It is no different with fitness and sports. We try to understand each persons “why.” This keeps people engaged and focused on a deeper goal than just to work out. Once we do that, we can put a map together that will help you get from where you are to where you want to go. That is why we strive to live up to one of our mottos of “Real Training Real Results!” We have been voted best Kickboxing and Gym in Atlanta multiple times by numerous outlets, fitness focused groups and organizations. We change lives every day and that is something I along with Team X3 are most proud of!

You’ve been a pickup location for Fresh ‘N Fit for some time, can you provide any insight on the importance of nutrition or why you feel that your company and Fresh ‘N Fit are a good fit for each other.

ML: We saw the need early on to make sure all our members understand the importance of proper nutrition.  Without it much of what we do in the gym would be lost or take much longer to achieve.  Several years ago, while we were researching potential partners that would align with our goals of helping change people’s lives, we discovered Fresh ‘N Fit Cuisine.  With the combined expertise of Fresh ‘N Fit and X3, we have created a well-rounded solution that helps people lose weight, change their body composition,  improve overall performance and maintain a healthy lifestyle that will increase and improve lifespan, healthspan and playspan.


Fitness and nutrition do go hand in hand so give one of Fresh ‘N Fit’s 7 healthy menus a try today and make sure to select X3 Sports as a pickup location. Get 10% off your first order of $50 or more when you use promo code BLOG1009 at checkout. (offer expires October 15, 2019)

Timing Your Pre- and Post-Workout Nutrition

One of the most common questions for sports dietitians: “What should I eat before and after a workout?

Sometimes the answer depends more on the athlete and the specific activity, but there are some common truths that apply for pre- and post-workout nutrition, whether you’re a weekend warrior or a seasoned veteran.

Don’t Skip the Carbs

Carbohydrates are fuel for your “engine” (i.e., your muscles). And, the harder your engine is working, the more carbs you need to keep going.

So you may be asking — how soon before a workout should I eat? It depends.

As a general rule of thumb, it’s best not to eat immediately before a workout because while your muscles are trying to do their “thing,” your stomach is trying to simultaneously digest the food in your stomach. These competing demands are a challenge for optimal performance. And, even more of a factor, eating too close to a workout may cause you to experience some GI discomfort while you train or play.

Ideally, you should fuel your body about 1 to 4 hours pre-workout, depending on how your body tolerates food. Experiment and see what time frame works best for your body. If you’re a competitive athlete, this is something you need to explore during your training days and not during game day.

Here are some suggestions for pre-workout fuel:

  • A peanut butter and banana or PBJ sandwich
  • Greek yogurt with berries
  • Oatmeal with low-fat milk and fruit
  • Apple and peanut or almond butter
  • Handful of nuts and raisins (two parts raisins: one part nuts)

Notice that each of these suggestions include some protein as well as carbohydrates. Carbs are the fuel. Protein is what rebuilds and repairs, but also “primes the pump” to make the right amino acids available for your muscles. Getting protein and carbs into your system is even more vital post workout.

Post Workout Nutrition

Your body uses stored energy (glycogen) in your muscles to power through your workout or game, but after that workout, you need to replenish the nutrients lost. What to do?

After a competition or workout, focus on getting carbs and protein into your body. This gives your muscles the ability to replenish the glycogen they just lost through training and helps your tired muscles rebuild and repair with the available protein and amino acids. Try to eat within an hour of completing an intense workout.

Post-workout meals include:

  • Post-workout recovery smoothie (or post-workout smoothie made with low-fat milk and fruit)
  • Low-fat chocolate milk
  • Turkey on a whole-grain wrap with veggies
  • Low-fat yogurt with berries

The above offer mainly carbs, some protein and are convenient — with the first two liquid options also helping to rehydrate the body.

Take Home Points

  • Your body needs carbs to fuel your working muscles.
  • Protein is there to help build and repair.
  • Get a combination of the protein and carbs in your body 1 to 4 hours pre-workout and within approximately 60 minutes post-workout.
  • Never try anything new on race or game day — it’s always best to experiment during training to learn what works best for your body.

Source: Christopher R. Mohr, Academy of Nutrition & Dietetics


If you need a little extra help after your workout, Fresh ‘N Fit Cuisine’s meals can help. Perfectly portioned and calorie controlled goodness that can be delivered to your home, office or gym.

Try one of our 7 healthy menus today and get 10% off your first order of $50 or more when you use promo code BLOG0904 at checkout. (offer expires September 8, 2019)

Progress Is Not A Straight Line

There are two misconceptions about losing weight and eating healthy in the long term that can be mentally challenging to overcome. 

1. It is only hard at the beginning
2. Progress is a straight line


We usually focus on the start of the healthy eating process. You start with action steps, slowly learn how to eat the right balance of foods, and adopt healthy habits that help you reach your goals. Those first few months feel like they are the hardest. 

However, there can be just as many challenges 1, 5 or even 10 years in, and it is important to recognize this in order to be successful in the long term.

For example, one summer, you may have a string of weddings. The following winter, you may have several work or family trips. These interruptions to your routine, even if you have been doing it for two years, can feel like setbacks. 

During these times, it is important to take a step back, remember that it is only a small chunk of time in your long-term progress, and make new steps for yourself that help you during this time. Just because you have been doing it for 5 years doesn’t mean that new action steps are not needed.

Here is where number 2, progress is not a straight line, comes into play. You build these healthy habits, but sometimes you fall off. Maybe that month, your body fat went up a little bit. 

Just know that is ok! 

It is important to move on and not focus on the setback. Focusing on it will cause more stress to your body. Instead, find your accountability buddy, talk to your nutrition coach and ask for help. If you are 2 or 5 years in, you may need new goals and steps to keep you motivated. 

Eating healthy and building those habits is a life-long process. Don’t let a speed bump in your line of progress make you forget about how far you have come.

Source: Brandon Brigman, No Excuses CrossFit


Fresh ‘N Fit’s chefs are here to help keep you on the straight and narrow. Each meal is calorie and portion controlled and, best of all, tastes delicious.

Try one of our 7 healthy menus today and get 10% off your first order of $50 or more when you use promo code BLOGAUG0828 at checkout. (offer expires September 1, 2019)

3 Things To Consider For The Long Haul

We are more than half way through 2019. Can you believe it? Many of us are focusing on taking a long-term approach to our health and fitness, as well as working on sustainable healthy habit formation. Awesome. Way to go!

Now, the second half of 2019, aka the “Long Haul” is coming. When it comes to staying focused on the goal of taking a long-term approach to your nutrition, here are 3 thoughts to munch on:

Inner Monologue:  This is a great time to take an honest look at yourself and your inner monologue.  Your inner thoughts affect your outward attitude and your actions.  How you feel about different situations may impact how you react to different situations and as a result, impact your nutrition choices. Take a moment to reflect on your inner thoughts and how this may impact your nutrition. When you get stressed, what foods do you turn to for comfort? Gain some awareness of how you react to stressors and how this stress impacts your nutrition.

Take this a step further. If you do turn to unfavorable foods for comfort, is there an alternative behavior that is healthier that you can engage in at an earlier point, before resorting to the foods? 

Focus:  What are you focused on right now? What are your short and long term goals that you are shooting for? Are you looking ahead to areas of your week that may be busy and making plans to stay on track with nutrition rather than resorting to convenience foods? What’s your ultimate long term goal and what are things you can do today, this week, this month to accomplish that goal? What are other behaviors that you can engage in (examples: sleep, exercise, meditation) to better your chances at staying on track with making healthy food choices?

Reflection and Evaluation: Reflect on the past few months. Do a self evaluation. Since the beginning of 2019, how have you improved? What are your bright spots when it comes to improved eating habits? Give yourself credit for the things you are doing well.

What are some areas you have yet to improve and want to work on? Set your intention now for the rest of 2019.  Get ready to crush these action steps and show improvement on these, while staying consistent with the behaviors that are starting to become routine. Challenging your inner monologue, staying focused, reflecting and self evaluation will help us stay committed to working on our health and wellness goals, and will help you get through the “Long Haul” of this part of the year.

With commitment to these areas, you will be an improved version of yourself with feelings of confidence during the second half of 2019.

Source: Brandon Brigman, No Excuses CrossFit


If you’re looking for a little help getting through the long haul, Fresh ‘N Fit Cuisine is here for you. Our chef prepared meals are perfect for getting rid of mealtime stress because all you need to do is heat them up.

Try one of our 7 healthy menus today and get 10% off your first order of $50 or more when you use promo code BLOGAUG1212 at checkout. (offer expires August 25, 2019)

How Many Calories Do Adults Really Need?

Many factors affect how many calories adults need. Some factors you cannot change. For example, your age and height. On the flip side, activity level is an example of something that impacts calorie needs that you can control.

Most people do not need to count calories on a daily basis. The best way to ensure that you are eating enough — but not too much — is to get in tune with your body. We all have individual hunger and fullness cues. Try to get in touch with your personal cues. They are a helpful way to determine when and how much to eat:

  • Weakness, shakiness and irritability are signs of hunger for many people.
  • Pacing yourself is the best way to assess fullness. For example, slowly eat half of your meal and then take a pause. Give your body a chance to begin to digest the food and think about how good it is to feel comfortably full and satisfied.

That said, for those who are curious about the number of calories they need, there are lots of simple ways to find out.

Go with an Estimate

Calorie needs for adult women range from 1,600 to 2,400 per day. For men, the estimates range from 2,000 to 3,000 per day. Aim for the low end of the range if you are mostly sedentary (little to no activity). If you are more than moderately active, the high end of the range is more reflective of your needs. However, as we age, our calorie needs decrease.

Side note: If you are pregnant or breast-feeding, you may require more calories. Ask your health care provider for a referral to a registered dietitian nutritionist to learn more about your nutrition needs during and after pregnancy.

Chart Your Age and Gender

Estimated caloric requirements have been determined using average heights and healthy weights for both men and women. The estimates are provided for three levels of physical activity.

Women

Age Sedentary Moderately
Active
Active
19-30 1,800-2,000 2,000-2,200 2,400
31-50 1,800 2,000 2,200
51+ 1,600 1,800 2,000-2,200

Men

Age Sedentary Moderately
Active
Active
19-30 2,400-2,600 2,600-2,800 3,000
31-50 2,200-2,600 2,400-2,600 2,800-3,000
51+ 2,000-2,200 2,200-2,400 2,400-2,800

Use an Online Calculator

There are many free online calculators to help you figure out how many calories you need. The National Institutes of Health Body Weight Planner allows you to calculate based on your current weight and activity level — ranging from 1.4 (sedentary) to 2.5 (very active). The tool is set for a default value of 1.6, defined as someone who does light activity. For example, for an individual with a desk job who either takes walks or goes for a bicycle ride once a week.

The calculator also lets you obtain an estimate based on a goal weight and goal activity level.

Getting Too Few or Too Many Calories?

Some people have trouble maintaining a healthy weight.  And, not all weight changes are related to how much you are eating or drinking. Health conditions and medicines, for example, can impact weight changes.

By Barbara Gordon, RDN, LD Academy of Dietetics and Nutrition


If you’re looking for assistance controlling your daily portion and calorie intake, Fresh ‘N Fit’s chefs can help. Choose either 400 or 600 calories meals from our 7 menus that include Low Carb, Paleo, Keto, Vegetarian and more.

Use offer code BLOGAUG0809 at checkout for 10% off your first order of $50 or more.

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