• Zac Zuspann

Nutrition is the FOUNDATION


Are you struggling to make progress at the gym? For most, it isn't what your doing/not doing inside the gym! It is what you are doing/not doing OUTSIDE of the gym!


The FOUNDATION of making progress towards health, longevity, and elite/well rounded fitness lies in NUTRITION


Our FOUNDATIONAL NUTRITIONAL PRINCIPLES at COMPLETE


These principles guide the way we approach the application of our nutrition knowledge with our clients. We share these basic truths and adjust based on the needs of clients. These truths are the lifelong habits and beliefs that we are trying to instill in our clients.


EAT REAL FOOD

  • We believe in eating real, nutrient dense foods as much as possible. Include nutrient rich plants, adequate protein, and water as your primary beverage.

NOT TOO MUCH, NOT TOO LITTLE

  • We believe in eating amounts that support goals and lifestyle

RESPECT THE CIRCLE

  • We believe that nutrition, sleep, exercise, social interaction, and mental/emotional state are interconnected and have powerful effects on one another. Therefore, we respect the circle and teach deep health.

DO WHAT WORKS FOR YOU

  • We believe that a unique, specific plan is needed for each individual to be successful with nutrition. Although common practices may repeat themselves, we believe in taking information, goals, and feedback and providing a custom approach to each client. This is the path to long term sustainability.

WHY”

  • We believe that significant and lasting change is anchored in a client’s ‘WHY.’ We believe establishing this immediately and revisiting it often is vital to success.


MAKE IT STICK

  • We believe COMPLETE nutrition is a long term solution for our clients. We believe in creating a sustainable system that educates and empowers clients to maintain their habits outside of the program.


COMPLETE Nutrition Daily Habits - The POWER 8


We believe proper nutrition is a collection daily habits that support THE CIRCLE!


PURPOSEFUL MOVEMENT OUTSIDE OF TRAINING
  • Movement is a natural energizer, stress reliever, and can curb overeating

  • Walking, yoga, stretching, bike riding, etc

  • Have a plan. Routine in the key. Same “appointment” everyday

GYM TRAINING SESSIONS
  • Exercise with a designed goal and structure. Show up, work hard.

  • muscle , metabolism, and community

FRUITS/VEGGIES - 3 SERVINGS PER DAY
  • Naturally nutrient dense

  • Prevents overeating naturally, can be consumed in high volume

  • Make it CONVENIENT. Easy and abundant access

GET ENOUGH PROTEIN
  • The MASTER macro

  • Carbs or fat can range based on preference/goals if protein is steady

  • Goal to split over 3-4 servings

  • Tough! Meal prep or planning is key!

DRINK ENOUGH WATER
  • Hydration matters for EVERYTHING (digestion, energy, performance, appetite, etc)

  • Thirsty, not hungry

  • No excess calories

  • Big water bottle

SLEEP - 7 OR MORE HOURS EACH NIGHT
  • Sleep matters for EVERYTHING (digestion, energy, performance, appetite, etc)

  • The will to stay on track - sleep is the key to will power

  • Start a wind down routine

LIMIT FAST FOOD, JUNK FOOD, AND ALCOHOL - NO MORE THAN 1 SERVING PER DAY
  • We are not about HEAVILY restricting, but we understand these things in excess hinder our progress

  • Progress will ALWAYS require discipline and self control

  • Make it INCONVENIENT. Limited and painful access

EAT WELL BALANCED MEALS WHILE SITTING DOWN
  • Naturally creates awareness while eating

  • Helps curb mindless overeating and provides substance and satisfaction

  • Have a plan. Routine in the key. Same “appointment” everyday



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