THE NITRO WAY
TIPS FOR SUCCESS
1. Before starting any kind of workout program or nutrition plan:
Take a Before Picture (Front, Side & Back)
Purchase items to make 1 - 2 healthy shakes a day. We follow the #shakegang nutrition plan. If you prefer to not use any supplements like protein powder, check out this link for 27 high protein smoothies without powder.
2. The Nutrition Plan
FREE NUTRITION PLAN:
Wake Up & drink 1 - 2 glasses of water. We recommend that you drink 8-12 glasses (2-3 litres) or 16 glasses (4 litres) for very active individuals every single day. Stay consistent and trust the process.
Breakfast: Healthy Shake or a meal with fibre and protein. View the free Nutrition Plan to view more meals.
Examples: Oatmeal with Greek Yogurt, Eggs + Fruits, Protein pancakes with fruits, cottage cheese with fruits and much more.
Lunch: Anything you want! You can lose weight eating your favorite foods in a calorie deficit. For better fat loss results enjoy a healthy balanced meal like Chicken breast or lentils with salad and rice.
Dinner: Healthy shake or meal with protein and veggies only (Limit carbs like rice, potatoes, pasta & bread at night time to reduce total calorie intake).
Snacks throughout the day should be protein (shakes, bars or food), rice cakes, crackers, fruits and veggies. Please limit sugar intake from beverages, baked goods, candy, chips, cereal and chocolate. Natural sugar is fine.
Protein is very important: Try consuming your target weight in grams of protein. For example, someone who wants to weigh 150 pounds should be consuming approximately 150 grams of protein per day.
For more detailed nutrition advice please follow @nitrolifestyle on instagram or facebook.
VIBRATE HIGHER NUTRITION PLAN
This nutrition plan was developed from the research of Andre Simoneton, Vex King's book Good Vibes, Good Life and concepts from Ninko's 19 years in the fitness industry. The concepts of this plan can also be used with the #shakegang plan. There will be no calorie counting. Drink water and lots of it . Try your best to drink 8 -16 cups (3-4 litres) per day. Remember that our bodies are 70% water, fuel it right.
Highest Vibrational Foods
First Category: Fresh fruits, raw vegetables, whole grains (pasta & bread), rice (brown or white), quinoa, olives, almonds, peanuts, cashew nuts, hazelnuts, almonds, sunflower seeds, soy, beans, olive oil, healthy smoothies, & coconut.
The more you consume water and foods grown from the earth the better.
* You can consume foods from this category every single day for every meal
Second Highest Vibrational Foods
Second Category: Cooked vegetables (includes potatoes), dairy milk (includes non processed cheese & plain 0% greek yogurt), whey isolate protein, vegan protein, butter, eggs, honey, fish + seafood, peanut oil, sugar cane and red wine (limit to 1 to 2 cups). Red wine contains powerful antioxidants that protect your blood vessels and may prevent blood clots.
*Enjoy 1 to 2 servings per day of any food item from this category
Lower Vibrational Foods
Third Category: Cooked meats, sausages, coffee and tea, chocolate, jams, cereals, processed cheeses and white bread.
These items can be consumed any day of the week but just once per week. For example, every Monday you plan to have cereal & coffee for breakfast and every Friday is your meat day (one meal only).
*Enjoy items from this category for one meal per week.
Lowest Vibrational Foods
Fourth Category: Margarine, alcohol, spirits, refined white sugar and bleached flour.
These items can be consumed any day of the week but just once a month. For example, it's ok to have baked goods on Monday & an alcohol beverage like a glass of scotch on Friday.
This category is optional.
*Enjoy items from this category once per month max.
The more you consume water and foods grown from the earth the better. Whole foods are the best choice.
4. FOLLOW US ON INSTAGRAM: @NITROLIFESTYLE & @NITROFAM
Stay motivated and learn new things about fitness & nutrition every single day to be the best and healthiest version of yourself.
5. PRACTISE MEDITATION DAILY
We meditate in all of our lifestyle classes
This is the best thing you can do for your mind & body.
Practise inhaling through your nose and exhaling through your mouth at all times.
6. NEVER GO 3 DAYS WITHOUT PHYSICAL ACTIVITY
Practise self discipline and being consistent. It takes 3 weeks to make it a habit and 3 months to make it a lifestyle. Make it a lifestyle. You'll have results for life.
7. TRUST THE PROCESS AND HAVE FUN
Enjoy the workouts and your nutrition plan and don't be so hard on yourself. Focus on all the non scale results like feeling better, more confidence, better sleep, feeling stronger, clothes fitting better and much more. Do things differently and stop checking your scale. You don't need it. Be patient Nitro Family and stop rushing the process. The results will come.