Why Your Diet Matters More than You Think
You can’t out-train a poor diet. But you can build a stronger, leaner body starting in your cart.
Most of my clients come to me wanting to lose those stubborn last 5 to 10 pounds. What they don’t always realize is: it’s not about doing more workouts. It’s about eating better.
Here’s the truth: Your physique reflects your nutrition more than your training. You can lift consistently and still not see changes if your diet is off.
Instead of obsessing over calories and restriction, think of food as fuel. It powers your workouts, supports muscle recovery, and helps your body work with you, not against you.
How I Stopped Counting Calories and Started Building Muscle
I used to track everything trying to hit a “perfect” 1600 calories a day. That was too low for my active 22-year-old self, but more importantly, it was the wrong focus.
Eventually, I dove deep into the science of nutrition and became certified through Precision Nutrition. That changed everything. Now, I focus on:
Portion control
Fiber
Micronutrients
Protein intake
90/10 rule: 10% flexibility for indulgence
The foundation? Cooking most of your meals at home.
It’s not about being a gourmet chef. It’s about removing the guesswork and greasy takeout. When you control the ingredients, portions, and preparation, it’s much easier to stay consistent.
My 3x3 Grocery Shopping Method
I don’t love grocery shopping, so I simplified the process. This method keeps things quick, easy, and versatile, and I only shop twice a week max.
Here’s how it works:
Pick at least 3 foods from each of the 3 core categories:
Protein
Vegetables
Carbs & Fruit
This gives you all the ingredients you need to build simple, balanced meals without needing a recipe.
Protein
Eggs
Greek yogurt
Cottage cheese
Chicken breast or thighs
Turkey
Fish (salmon, cod, light tuna, shrimp)
Grass-fed beef
Pork
Lamb
Vegetables
Leafy greens: spinach, kale, arugula
Root veg: carrots, beets, radishes
Cruciferous: broccoli, cauliflower, brussels
Fruit veg: cucumber, tomatoes, peppers, zucchini
Bulb & stems: garlic, onion, fennel celery, asparagus
Carbohydrates & Fruit
Rice
Oats
Potatoes (sweet, red, etc.)
Sprouted whole grain bread
Berries
Bananas
Apples
Dark sweet cherries
Add the “X-Factor” for Flavor
Healthy food should taste good. The “X-Factor” is where satisfaction meets sustainability, because bland meals won’t keep you on track. Use these to elevate your meals without overcomplicating them:
“X” Factors
Cheese (feta, goat, parm)
Hot sauce or sriracha
Fresh herbs or citrus
Yogurt or sour cream
Hummus
Salsa or guacamole
Ketchup or mustard
The Bottom Line: Strong and Toned Starts at the Store
You want to feel strong, lean, and energized? Start in your kitchen. Your cart builds your meals, your meals build your habits, and your habits build your body. Don’t wait to “fix your diet” later or to start your perfect meal plan on Monday. Strength starts now.
Want to train smarter, not just harder? I specialize in strength based training for busy women who want results without wasting time. Join the Newsletter List for exclusive tips on strength-based training and nutrition for busy women.
