Diet and Exercise

Diet and Exercise
When I work with clients, we spend time designing the proper diet plan
based on the individuals specific needs and goals.

Without a consultation, it is hard to recommend a specific program, but here are some basic guidelines for eating to win! Proper nutrition is one of the three foundation principles to achieving peak performance. Without the proper balance of Protein, Carbohydrates, Fat, Water, Vitamins and Minerals, it is difficult to have your mind and body functioning at the level needed for major shows and events. You do not have to become a nutritional guru, but by following some basic rules, you can eat to win in any situation.

Eat protein for breakfast. The brain is made of protein, fat and water. The typical breakfast of most Americans is full of simple carbohydrates, which do nothing to help us think clearly! In order to get a great start to the day, you should eat foods that are high in protein, and moderate to low in fat and carbohydrates. Instead of a bagel or Krispy Kreme doughnut, try a protein shake that contains less than 15 grams of Carbohydrates, eggs or even a lean hamburger patty.


Avoid simple carbohydrates. Simple carbohydrates such as white flour and sugar do little for long term energy, can create food cravings and will cause a dip in blood sugar and energy about 2 hours after consumption. Try whole grains such as oatmeal and whole wheat breads, and eat fruits and vegetables that are low on the glycemic index such as apples, nectarines, broccoli, spinach and lettuce.


Avoid Fried foods, and foods high in saturated fats. The body needs fat to function, but it doesn't need French Fries. If you eat Chicken, Fish and lean red meat, you will be getting enough fat in your diet. Salad Dressings, butter and mayonnaise are basically comprised of 100% fat, and should be used sparingly.


Eat foods as close to natural as you can. This does not mean that Oreos are OK, since Oreos naturally come in a package! You want to eat whole, fresh healthy foods that contain nutrients, not empty calories.

Drink Water and avoid soda- Your body and brain need water to function, especially on hot summer days. Make sure that you drink at least 8 glasses of water a day, even if you do not feel thirsty. When people get dehydrated, it is harder to think, ride and stay sharp. Make it a habit to drink only water, and not only will you start to feel much better, it will save you money as well.


Stop eating after 8pm at night- Your body needs time to rest and recover. If you eat a heavy meal right before going to sleep, you have added one more item to your bodies to do list. If you can refrain from eating after 8pm, you will find you sleep better, and your body will get into a natural routine of eating and sleeping.
For more information or questions please,
E-Mail Kirsten Farris
Good Luck!