Tag Archives: weight loss

The Ups and Downs Of A Weight Loss Journey

By: Star Reid
Thinking back to when I started this weight loss journey, I gave myself every excuse in the book as to why I couldn’t lose weight. I now understand that the things I told myself are all part of the negative mental game that unfortunately a lot of people play with themselves. As a result, that type of thinking ends up holding you back from being the best that you can possibly be.

When I started, my goal was to lose weight. And for me, at that time, it was the hardest thing in the world to do. But throughout my journey, the thing that made the biggest difference was having Fresh ‘N Fit Cuisine’s meals. By giving me everything I needed nutrition-wise to lose weight, all I had to do was just stick to the program and follow a simple equation: burn more calories than I take in.

After being on Fresh ‘N Fit for some time, I began to see results. These were REAL results, so my focus changed not to just losing weight but losing weight WHILE gaining muscle. I began doing CrossFit. Another important factor I should mention that has helped me out greatly was that I started working out with a friend who coached me with my weight training. After several months, I began to see muscle definition. Once I got some momentum, seeing the fruits of my labor only motivated me to continue.

As I started to lift more, I was hungrier and had to eat more. Even though I did gain a few pounds, I was able to keep it in check for the most part. I was actually proud of myself for eating more, gaining a few pounds, and not beating myself up about it. Because Fresh ‘N Fit’s meals are calorie and portion controlled, it was a lot easier to not overeat. And when I did eat a little extra, it was protein, like eggs, or some fruit to satisfy my sweet tooth.

My journey has been filled with ups and down but I have gained a better understanding of my body as it’s related to nutrition. At one point, my job put me on split shift for an entire month. During that time, I wasn’t able to weight train with my friend. To my amazement, I actually lost about 10 lbs. because I wasn’t lifting as heavy, so I was less hungry as a result.

It was a real eye opener for me to understand how my body reacts to how often you train and eat. After I returned to my normal work schedule, I started weight training again and sure enough, I gained those 10 lbs. back. This time around, I wasn’t as upset with myself for gaining back the weight. I wanted to get stronger.


If you’ve been inspired by Star’s journey and are interested in giving meal prepping a try, Fresh ‘N Fit Cuisine can help.

Visit FreshNFitCuisine.com to see all of our chef prepared meals and if you use offer code BLOGJULYSR10 at checkout, you’ll get 10% off your first order. (Offer expires 9am, July 12, 2019)

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The Secret To Fitness Success

Can you remember how it felt the last time that you ate clean, exercised hard and got adequate sleep for a few consecutive days? A feeling of momentum came over you, didn’t it? There was a buzzing in your cells and a rhythm in your pace. You felt alive, you felt sexy, and you felt empowered. Never mind that you weren’t yet at your goal number, you were headed there!

Getting down to your goal weight, and fitting into your goal size, is the direct result of living in that state of momentum for an extended period of time. You see, the momentum can be felt immediately, once you start eating clean, exercising hard and taking care of your health, whereas that “goal number” simply can’t be felt until it is achieved, and so it’s not as powerful a motivator.

My challenge and advice to you is to find the joy of living in the momentum, and keep that momentum going until your goal number is achieved.

Focus only on the momentum, not on the number.

Fitness is a way of life. Being lean is a lifestyle. Neither of which can be had by going about it halfheartedly.

You have to become the momentum.

Source: Rene Serrate, U First Fitness


Let Fresh ‘N Fit’s chefs give you a hand preparing your breakfast, lunch or dinner.Try Fresh ‘N Fit Cuisine chef prepared meals today and get 10% off your first order when you use promo code  BLOGAPRIL891 at checkout. (offer expires 9am, April 19, 2019)

Low Carb Diet: Is It Right For Me?

By: Julia Lott, RD, LD, MS, Fresh ‘N Fit Cuisine
Are you considering a low carb diet? Eating low carb means limiting starchy vegetables, grains and sugar intake. How many carbs you should have daily really depends on your calorie needs. Generally speaking, low carb means getting 20% or less of your calories from carbs. Protein intake increases as a result of follow a low carbohydrate diet. Increased protein intake helps you stay full longer. Meat, fish, eggs, and nuts are considered high protein foods that are rich in vitamins and minerals. 

There are several benefits when going low carb:

  • Jump Start Weight Loss
    Going on a low carb diet can help jump start your weight loss journey. It is common to reach a plateau when trying to lose weight.   Low carb diet helps kick start your body back into losing those stubborn pounds. Restricting processed carbs not only helps with weight loss, but helps to improve overall health. 
  • Lower Blood Sugar
    Carbohydrates can greatly impact an individual’s blood sugar and insulin levels. Low carb diets can improve blood sugar for individuals with diabetes and pre-diabetes. A more regulated blood sugar level in the body, allows for increased satiety. Furthermore, decreased carbohydrate intake can help reduce chronic diseases such as heart disease and cancer. 
  • Improved Labs
    Triglyceride levels can be greatly improved by lower carbohydrate intake.  Furthermore, HDL (good cholesterol) is increased when following a healthy low carb diet. A healthy low carb diet is one that is rich in unsaturated fats, such as avocados, nuts, olive oil, and fatty fish such as salmon.

Once you’ve committed to starting a low carb diet, you may experience several of these benefits for yourself. To support your low carb choices, Fresh ‘N Fit Cuisine offers a Low Carb menu with lots of variety so your meals never become boring.


Resolve to be healthier in 2019 and try the delicious meals found on all Fresh ‘N Fit’s low carb menu. Use promo code LOWCARBBLOG10 to get 10% off your first order.

7 Good Reasons To Exercise (For The Holidays)

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Have you thought about starting an exercise program but haven’t done it yet? Here are 7 REALLY GOOD reasons to get started today!

Reason #1: To Melt Fat Away

The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best-known way to lose fat. Here’s what losing fat feels like:

  • Your pants become loose
  • People around you begin to say that you look great
  • A glance at yourself in the mirror makes you smile
  • Your energy levels soar
  • You feel amazing

Reason #2: To Alleviate Pain

Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

Reason #3: To Increase Lean Tissue

More muscle is good for many reasons. You see, muscle burns five times more calories each day than fatty tissue. When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Reason #4: To Stay Young

Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

Here’s the study in a nutshell:

  • Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
  • Once a telomere gets too short, that cell can no longer divide.
  • Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.
  • The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
  • It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”
  • People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
  • People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

Reason #5: To Prevent or Control Type 2 Diabetes

Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabetes, gain substantial benefits from.

Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to follow guidelines from their doctor before starting an exercise program.

Reason #6: To Lower Blood Pressure and Cholesterol Levels

Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

  1. Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
  2. Exercise Increases HDL levels in some people—this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

Reason #7: To Feel Great

The first thing that clients tell me after starting an exercise program is how much better they feel. Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated. Exercise boosts your energy levels and makes you feel amazing.

The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.

What are you waiting for? Lace up your shoes and get moving!

Source: Rene Serrate, U First Fitness


Looking to try a chef prepared, balanced meal plan? If this is your first time trying Fresh ‘N Fit Cuisine, use promo code FALLBLOG1023 at checkout and take $20 off your first order.

Heart Health for Women

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Heart disease is the leading cause of death in American women. Diet, lifestyle choices and a few other key factors play a big role in a wide range of heart conditions. Take care of your heart by choosing the right foods to promote overall health.

Fruits and Vegetables Matter

When it comes to loading your plate, fruits and vegetables are where it’s at. Not only are they low in calories and high in dietary fiber and antioxidants, they also can help keep blood pressure in check. High blood pressure is a major risk factor for heart attack and stroke. What makes fruits and vegetables so good? They are packed with potassium, a mineral that has been shown to lower blood pressure in clinical studies.

For most adults, aiming for at least 2 cups of fruit and 3 cups of vegetables daily, is a good way to make sure you’re meeting your potassium goals. Plus, research has shown that fruit and vegetable intake is associated with a reduced risk for many chronic diseases, including heart disease..

Fat Matters for the Heart

The type of fat you eat also makes a difference. According to the 2015-2020 Dietary Guidelines for Americans, a healthy eating plan can contain up to 35 percent of total calories from fat. However, less than 10 percent should come from saturated fat.

A diet high in saturated fat may increase the risk for heart disease. Foods such as bacon, sausages, fatty meats, butter, ice cream and other full-fat dairy foods can be high in saturated fat.

Replacing sources of saturated fat with unsaturated fats has been shown to be beneficial in reducing “bad” cholesterol levels and may help lower the risk for heart disease. Foods such as olive oil, canola oil, avocados, nuts and seeds contain unsaturated fat.

Omega-3 fatty acids are a special type of unsaturated fat commonly found in fatty fish, such as salmon, mackerel, tuna and herring. They also are found in walnuts and flaxseed. Fish is a good source of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), whereas nuts and seeds contain alpha-linolenic acid (ALA). Because these foods contain different types of omega-3 fatty acids, it is good to include a variety in the diet.

Slow and Steady Weight Loss for Heart Health

If your body mass index is considered to be overweight or obese, gradual weight loss offers the best results for overall health. Even a 5 to 10 percent loss in body weight can help reduce blood pressure and lead to other improvements in health. Regular physical activity also can be beneficial. Get at least 30 minutes of regular activity most days of the week. More moderate-to-vigorous intensity physical activity may be required for weight loss, so be sure to check with your physician before starting an exercise program.

Other Risk Factors

While you can change what you eat and whether you are physically active, there are some risk factors for heart disease you cannot change. These include:

  • Aging: The risk for heart disease increases with age.
  • Family History: Having a close blood relative, such as a parent or sibling, with heart disease increases your risk of having heart disease.
  • Race: Black women have a higher risk of heart disease and stroke than white women.
  • Previous Heart Attack: A history for past heart attacks increases the odds of having more in the future.

Source: Sarah Klemm, RD, Academy of Nutrition & Dietetics


Need help with preparing meals for a heart healthy diet? Let the chefs at Fresh ‘N Fit Cuisine do the work for you. Our macro-based menus adhere to the healthy eating guidelines of the American Diabetic Association, the American Heart Association as well as the Academy of Nutrition & Dietetics.

Give us a try and get $20 off your first order with promo code HEALTHYHEART20 at checkout.

Fresh ‘N Fit Cuisine’s Weight Loss Journeys: Katie Allen

Fresh N Fit Cuisine's Weight Loss Journeys: Katie Allen

In the latest installment of Fresh ‘N Fit Cuisine’s Weight Loss Journeys, we check back in with Katie Allen. After experiencing some up and downs with her fitness and nutrition regimen, she is back for the month of August with a more realistic approach and suggestions for others who may be undergoing the same problems.

Katie explains, “What I am coming to realize is that motivation and not being motivated is all part of the cycle. Yes it is okay to cheat on your diet, miss the gym and watch that movie instead of going for a run.”

The trick is keeping the low motivation times to a minimum. Keeping unhealthy habits to a once in a while occasion and not letting them turn into a habit. If you strive for perfection when it comes to your diet and exercise you will consistently come up short.

My focus for this month is not perfection but instead shifting my focus to shorter times of being unmotivated. In this I hope to accept that it is okay to not be perfect and a more healthy cycle.

Stay tuned for more installments of the Fresh ‘N Fit Cuisine Weight Loss Journeys and if you’re inspired by Katie’s story, then try our meals today!

When you do, make sure to use promo code KATIESBLOG20 at checkout for $20 off your first order.

If you need more motivation, make sure to follow #freshnfitweightloss on Instagram.

 

 

Fresh ‘N Fit Cuisine’s Weight Loss Journeys: Katie Allen

Weight Loss Journeys_ Katie Allen (1)
Five years ago, I was the best shape of my life. I consistently made it to the gym every day, ate healthy and got plenty of sleep. I never understood how it could be hard for someone to do these things, because for me it came so naturally.

Fast forward five years and two babies later. About 6 months ago I was in the worst shape of my life with my weight being 170 pounds. After having my son, I returned to the gym with the same fire I previously had and started ordering meals from Fresh ‘N Fit Cuisine. I started off with their Paleo menu but switched to their Custom plan and have been on that ever since.

After about five months, I lost 40 pounds and was almost back to my pre-pregnancy weight.  But in April I traveled to Colorado and unfortunately completely cheated on my diet. In the time since then I’ve had ups and downs and it has become harder to find that motivation to stay on track.  I haven’t made it to the gym as much as I should, and in addition to my Fresh ‘N Fit meals, I haven’t been watching my macros as strictly as I normally have. I’ve felt like I have been trapped in someone else’s body for the last month.

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It is time for a change! It’s time to establish a new routine and stick to it. I’ve recently signed up at Lifetime fitness where they have babysitting with the goal of relieving some of the stress that came from bringing my son and having to watch him while I was at my CrossFit classes.

I also want want to incorporate new things into my fitness regimen like Yoga, Pilates and some of the other classes I have never tried. Fortunately, Fresh ‘N Fit Cuisine’s meals have remained the constant throughout my trials and tribulations.


Katie’s challenge is a real one as losing weight and keeping it off is a struggle that most people can relate to. Stay tuned for more installments of the Fresh ‘N Fit Cuisine Weight Loss Journeys and if you’re inspired by Katie’s story, then try our meals today!

When you do, make sure to use promo code WAYTOGOKATIE20 at checkout for $20 off your first order.

If you need more motivation, make sure to follow #freshnfitweightloss on Instagram.

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