Your Ideal Nutrition Day!

Female personal Trainer in Burlington Gym or Fitness Center

When I get started with a client I always like to weigh them, record their Chest, Waist and Hips and measure their body fat!

I think this is important information to gather at the beginning of your program for a couple of reasons.

First of all when you are trying to get into a fitness lifestyle it’s important to recognize your success.

Recording your starting point measurements are a super way to track and observe your progress.

Sometime the scale can be misleading.  When you have measurements and body-fat you can get a more accurate estimation of what is really going on with your body!

Because muscle is more dense it occupy’s less space.

Sometimes your weight can drop only a fraction and your measurements can make significant changes.

Check out my detailed video below:

The other benefit of getting your measurements is to personalize your nutrition boundaries.

If I know your body-fat I can calculate your lean mass.

Your total body weight minus your fat weight will provide you with your lean mass.

I establish fat weight with your body fat percentage.

With lean mass I can determine how many calories you need.

That way I can figure out how much of the foods below you should eat.

The list of foods below will give you a skeleton of what is ideal for you to eat most of the time.

NO-BODY is perfect.

I need all of my clients to strive to be as perfect as possible.

I want to see 4 days of perfection each week.

If you can do that and combine it with 4 Hi-End interval style workouts you know you will be moving rapidly towards your goals.

Here is a quick reference guide of an ideal day.

You choose your foods and track them with your Food tracking App.

Each week you will provide me with access to that information and your weekly weigh-in results.

This way I will be able to hold you accountable.

Check out the Quick reference guide to an ideal day below.

Track your foods and adhere to the personalized boundaries provided to you in your start up package.

Email me if you have any questions or need any help getting your nutrition worked out.

By working back and forth we will create your customized nutrition plan over the next 21 days!

Rapid Fat-Loss Ideal day!

Your ideal nutrition day! At least 4 days a week…
Below are my top food choices. My opinion of an ideal day.
You can substitute the order of any of the meals.
You can utilize any of the foods on the list over any period of the day


#1. 2 eggs any style with a vegetable or 2
#2. Pure natural juice made in the juicer
#3. Smoothie made in the blender
#4. 1-2 boiled eggs and a fruit and vegetable

Snack 1 

Any of the food choices from breakfast can be used as snack.  Feel free to change the order of any of the foods.

Oatmeal with nuts or nut butter and coconut

Oatmeal with a scoop of protein



Cottage cheese/fruit

Pumkin seeds/Fruit

Sunflower seeds/Fruit

Protein Bar


Goat cheese/Fruit






(with your choice of protein) chicken/Fish/Egg/Beans/Peas/Cheezes

with some quinoa, or rice.


Snack 2.

Juice like breakfast


1 fruits/Egg


Protein Shake

Protein Bar



  1. Veggie/Protein/sweet potato
  2. Salad/Protein/ cooked veggie or raw veggie


If you have not gotten in for your initial assessment yet then let’s make sure we schedule you in for next week.

If you need to get your personal calories determined and your protein and carbohydrate needs calculated then let’s arrange a time to discuss.

Send me a personal email:

We can do this face to face or on-line.

Here’s a quick fat-burning workout for you!

Posted by
Professional Personal Trainer and Weight-loss expert. 30 years of experience. GTA's most sought after Fitness and Wellness Coach.


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