Listen Up! We want to help YOU.

It’s a New Year and many of you are getting going on your goals. We want to help you to maximize the hard work you are putting in at the gym. It is difficult enough to get the results you are looking for, so avoid making it harder on yourself by not correctly fueling your body. Whether you are eating Lean Kitchen or not, we want to inform you on four helpful tips in order for you to get the best results:


Carbs are essential. They are the main source of energy for your body. Carbs should be consumed in moderation, and you should also monitor when you are consuming them. The biggest take away is to be aware of this fact: Carbs = Energy. Therefore, carbs must be burnt. If you eat carbs late at night before bed, they go unburned and turn into fat. Try to nix the popcorn, ice cream, or whatever unhealthy nighttime snack you crave. It is also recommended to cut the carb out of your dinner. Go with a protein and veggie combination whenever you can.


At all times your body is either Anabolic or Catabolic. Anabolic means your body is building muscle and burning fat. Catabolic means using muscle for energy and storing fat. Obviously, you always want your body in an Anabolic state. To do this, you MUST eat frequent, small meals. This means you eat every two to three hours. You will feel like you are constantly eating. This is GOOD. You may have heard someone tell a fit person, “You’re always eating!!!” and this is why. Eat well and eat often.


Drinking water does amazing things for your body. Yes, you will have to use the restroom more often, but that is only natural. Drinking more water has many benefits. It flushes the fat you’re burning out of your body, keeps your muscles hydrated (helps with soreness), keeps your hair, skin, and nails glowing, and a handful of other benefits. I can’t stress this enough. DRINK MORE WATER!

ALSO, your body feels bloated when it thinks it is not getting enough water. This is your body’s way of trying to hold on to water because it is not getting enough. Simply, drinking more water equals less bloating.


Below is an example of what a typical eating schedule should look like:

6:00-7:00am: Breakfast (within an hour of waking)

9:00-10:00am: Mid-morning snack (something small)

12:00-1:00pm: Lunch

2:00-3:00pm: Snack/Protein Shake

5:00-7:00pm: Dinner (No carb!)

8:00-9:00pm: Nighttime Snack (NO carb! Choose a healthy option: Cottage cheese, nuts, almonds, shake, peanut butter and celery)


Many of you are trying to drop some pounds, so you are doing cardio (running, elliptical, biking…). THIS IS GREAT! However, DO NOT NEGLECT THE WEIGHTS. I know they can be intimidating, so start by using the machines. The machines are hard to mess up and easy to learn to use. You should be lifting weights because muscle burns fat. A pound of muscle burns more calories than a pound of fat does. No, you will not get bulky. Lifting weights will only make it easier to drop fat (A tone body is better than a skinny body.). Give High Intensity Interval Training Cardio (H.I.I.T.) programs a shot. Ultimately, it will teach you how much more effective twenty-five minutes of more intense cardio can be than one hour of steady pace cardio. Don’t burn yourself out, switch it up!

We absolutely want YOU to succeed. Please feel free to reach out to us at if you have any questions. Stop in at Fit Republic to ask us anything and/or get a FREE meal plan. You do not have to buy anything from us for this service; it’s just what we do.

Share with friends and family to help them reach their goals too.

Thank You!