Clean, quality, whole food is beyond important. Like, not just “oh this is a good idea” important. I’m talking essential, foundational, absolutely non-negotiable when it comes to fueling your body and brain properly.
Why? Because the food you eat doesn’t just affect today’s training session or how you feel at 3 PM when the slump hits. It plays a major role in how you show up every single day for the rest of your life. Energy, mood, recovery, sleep, hormones, focus, immunity. All of it connects back to how you fuel.
So let’s simplify!
Steer clear of trendy diets that leave you hangry, restricted, and spiraling. Instead, lean into feeding your body healthy whole foods you enjoy and look forward to eating. You deserve that. Food isn’t punishment or a reward. It’s fuel, it’s support, it’s information for your body. And if you’re putting in the effort at the gym, your food should back you up, not drag you down.
Eating for performance and health means the food you choose should benefit you. Period. It should help you hit your goals both in and out of the gym, whether that’s PRs, better focus at work, a calmer mood, or just waking up not feeling like a zombie. Fueling properly not only supports aesthetic goals (hello abs), but helps you recover faster, sleep better, balance hormones, clear mental fog, boost immunity, and so. much. more!
Stay Accountable, Without the Stress
Accountability doesn’t have to feel rigid or overwhelming. Simple tools like keeping a food journal, hiring a nutrition coach, or just taking a second to read nutrition labels can be total game-changers, especially when you’re working toward something specific or riding through a particularly chaotic season of life.
Remember: how you feed your body is a form of self-love. It’s also one of the clearest ways to say, “Hey, I love you and respect you” to yourself.
Don’t Skip the Treats (Yes, Really)
Now, let’s talk about treat meals, because those matter too. Scheduling 1–2 treat meals during the week gives you something to look forward to after showing up for yourself in the gym and in the kitchen. I love planning mine on rest or active recovery days.
Quick tip: Before your week begins, map out your training days and your rest/recovery days. This makes it easier to schedule your treat meals, while still leaving space for spontaneity.
And remember, a treat meal is not a treat day. Enjoy it, savor it, but keep it to one sitting. Your body (and gut) will thank you!
Meal Prep = Self-Respect
Set a goal to do some form of meal prep before the week starts. It doesn’t have to be fancy. It could mean planning your meals, batch-cooking protein or veggies, or even just organizing snacks. Whatever level you’re at, prepping ahead of time keeps you aligned with your goals and way less tempted to grab something quick but less nutritious when you’re busy or tired.
Snack prep matters too! Especially if you tend to get snacky between meals (hi, that’s most of us). Plan to have something healthy and nourishing ready to go between breakfast and lunch, lunch and dinner—and maybe even post-dinner, depending on your schedule.
Pro tip for that last snack of the day:
Make it higher in protein with little to no added sugar. This helps regulate your blood sugar and keeps things steady while you sleep. Speaking of sleep…
Timing Matters
Try to eat your last meal at least 2 hours before bedtime. Why? Because digestion is work, and your body doesn’t need extra tasks while it’s trying to rest and recover. Eating too close to bedtime can mess with sleep quality and stall recovery. So give your body a break… it deserves it!
Post-Workout = Prime Time for Gains
Want to maximize recovery? Get in a 2:1 carb-to-protein ratio within 30 minutes post-workout. This is when your body is primed to recover, repair, and rebuild. Carbs help shuttle that protein to your muscles faster so all that hard work you just put in actually counts.
If you happen to miss that 30 minute window, that’s okay! Getting in your bodyweight in pounds in grams of protein each day is the most important!
My favorite post-workout go-to? A Rise Bar, hands down. Simple, tasty, and exactly what I need.
Need More Support? I Got You.
Here are a few of my favorite tools and options to take the guesswork out of nutrition:
NZ Curated Meals Powered by Territory Foods
My curated meals are made by local chefs, delivered fresh (never frozen), and they’re gluten-free, dairy-free, grain-free, soy-free, and so delicious!
Choose deliveries 1–2x/week. Available nationwide!
NZ Custom Nutrition + Meal Plan (1-on-1 custom remote nutrition coaching -or- access my custom NZ Nutrition mobile app)
Get the plan, structure, and support customized to your life. Includes:
- Custom nutrition made for you
- Weekly meal plan
- Recipes + grocery lists
- Macro tracker + food log
- Progress tracking
…and more!
Fueling your body isn’t about perfection. It’s about intention, consistency, and care. Start with the next meal. Make one better choice. Show yourself some love with food that supports the badass life you’re building.
You’re worth it. Let’s GO!
-Coach Nicole “Z”
Remote Coaching to Help You Achieve Longevity + Live Your Highest Quality of Life
Are you ready to make longevity and your quality of life a priority, but not sure where to start?
That’s where my remote coaching program comes in! With my program, you’ll receive:
- Customized Programming: I design a training plan tailored to your current abilities and goals.
- Weekly Coaching Cues: Get detailed feedback and tips to refine your form and progress safely.
- Movement Demonstrations: Access videos that break down each progression step-by-step.
- Accountability and Support: Stay on track with direct email and SMS support, as well as monthly consultations.
Achieving long term fitness and wellness is something I will help you master as part of a comprehensive fitness and wellness plan.
Whether you’re looking to improve strength, mobility, or overall health, my program is designed to meet you where you are and take you to the next level.
Let’s work together to help you crush your fitness goals!
Learn more about my remote coaching program: Click HERE!
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