Most people training hard towards a healthy goal, have already increased their exercise, they've increased how good they're feeling, they've increased their strength, but there is one thing that regularly gets overlooked. Their diet and nutrition. "Abs are made in the kitchen" so don't neglect the most important area of your health & wellbeing. 

Spend more time and energy on preparing meals, shopping for high quality ingredients and getting back to making the time to create healthy, nutritious meals that will support your new desired lifestyle. You should always invest your time, money and energy in the area that will give you the best return, and diet and nutrition is definitely "that" area. 

I have put together a sample meal plan that I would generally use to maintain my healthy weight, support my physical goals and also provide adequate energy to train 4-6 times a week at a high intensity as well as run around after 2 kids, and run my businesses. 

You may be able to follow it, you may go through it and take out what works for you and alter what doesn't. 

Sample week day diet: (on a training day)

5:15am - Meal 1: 3/4 cup oats, soaked overnight w' 1 scoop protein powder and 1 tbsp organic peanut butter with 1 banana added in the morning. I sometimes also add some nuts or seeds in the morning.

6:00am: Black coffee

8:30am: Herbal supplement to increase testosterone and suppress estrogen (cycled)

9:00am - Meal 2 (post workout): Protein and some carbs. Chicken, beef, or eggs, with quinoa, sweet potato. This is alternated using leftovers or meal prep from the previous day. 

11:30am - Meal 3: More often than not, it's the same meal as Meal 2. Protein, veggies, salad etc. Chicken with veggies. Black coffee.

2:30pm - Meal 4: Same as Meal 2 & 3, or an omelette with veggies. 

7:30pm: Herbal supplement

8:00pm Meal 5: Protein base, with a great deal of variety across the week. I love food too much not to ;)

9:30pm: Magnesium powder in water

My protein changes day to day. My vegetables stay as seasonal as possible. I occasionally juice fruit and veggies, I eat as much fermented foods as possible, I also occasionally throw in some rice cakes with organic butter and peanut butter, because... have you ever tried that?!

I know that most of you won't and can't follow this plan, but if you can get yourself to 75% of it, I guarantee you will see and feel results! 

What is the #1 thing you know you need to change in your diet?

What's stopping you from changing it? It's simple really, your desire to keep doing is stronger than you desire to stop doing it. Hence why cigarettes are still in circulation, and why Coca Cola is still in business. It baffles me, but hey, who am I to judge peoples choices...