DIET & NUTRITION
Coaching
1-ON-1 COACHING
MONTHLY CHALLENGES
CUSTOM DIET PLANS
Your diet and nutrition are the most important factors to truly seeing results… whether it’s toning up and shredding fat, or becoming an exceptional athlete. Your diet is everything.
80% of your goals are going to be achieved outside of the gym. This includes your diet, sleep, stress level and supplementation.
Our diet is an education in understanding how food, the types of food and the timing of food is all vital to our results.
Each client reacts differently to certain foods. You will work closely with your coach to customize your diet as you go. You diet will become “what you eat” for 80-90% of the time. We have to make a little room for fun :)
But, this is NOT just a new diet where you don’t exercise. You must combine diet AND martial arts and/or strength & fitness training to truly see results.
Get started with a FREE consultation, diet plan and intro workout.
DIET & NUTRITION PROGRAMS
WEIGHT-LOSS CHALLENGES
Starting a new fitness routine and diet plan can be a bit overwhelming at first. That’s why we like to offer challenges for new members where they can earn FREE memberships, coaching, gear and other rewards by reaching goals and setting new ones.
To learn more, click here to get started
SPORTS DIET & NUTRITION
Are you are an athlete who’s looking to improve strength and performance, but needs to stay or cut to a certain weight?
Our team of coaches will work with you to ensure you’re getting the proper ratios for your macros, supplements and timing of food. An athlete’s diet can make or break them. Too many athletes cut too much weight, too fast, which causes internal damage and greatly hindered performance.
If you are looking to reach the next level in MMA, Jiu-Jitsu, Wrestling or any sport where you need to be at a certain weight, our diet coaching will help you reach those new levels.
STRENGTH & SIZE
If you’re looking to put on serious strength, size and power – diet is going to get you there.
Most young or new lifters go crazy with the latest supplements, without having a basic understanding what food they put in their body. To gain size, the number one focus is eating properly. This includes timing, marcos adjustments, what types of food to actually eat, and most importantly WHY certain foods produce results and others can hurt us.
Gaining size and strength is hard, arguably harder than cutting weight. But when working with a coach who knows how to create a proper plan for you, and keeps you accountable to it, is a guaranteed way for success.
ONGOING COACHING
An average it takes about 6-12 weeks for a client to settle into a new diet. This new diet now makes up for 80-90%+ of what they eat and is basically a lifestyle This is major victory and the need for a coach begins to diminish.
But, many clients still have questions, or are looking to shred / bulk for certain events, or just need a little help from time to time. This is why we offer ongoing coaching and support to all of our clients on their diet and nutrition to ensure their continued results for life.
FAQS
HOW MUCH WEIGHT CAN I EXPECT TO LOSE?
The amount of weight you lose is truly dependent upon the individual.
BUT, we aim for our clients who need to lose weight for 1-2lbs of FAT loss a week.
When starting a new strength & fitness routine, many clients also put on healthy, shapely muscle. This is good. But, new muscle weighs more than fat, so sometimes weight loss doesn’t happen, but fat loss does.
So, we not only measure our clients weight, but we also measure their body fat and inches lost. This better gives us a representation of true results in fat and weight loss.
IS THIS A CALORIE RESTRICTIVE DIET?
If you have been grossly overeating, yes this may seem calorie restrictive. But it’s truly not.
We are going to program a plan for you that is based exactly on where you are at now, including: your weight, body-fat %, activity level, weekly workouts, etc.
But, we are NOT going to be producing a huge deficit in calories. We want you to feel healthy. In the beginning we will focus on what focus to eat and basic portion sizing. As we progress, we will track calories, macros, supplements and workouts to get solid, long-lasting results.
ARE THERE ANY SPECIAL SUPPLEMENTS/SHAKES/ETC?
Supplements are not a necessity, but they work. There are some we believe are really important, such as protein and BCAAs. And many other supplements that have can have a tremendous, healthy benefit to us such as fish oils. Other supplements can be performance enhancing, such as caffeine.
Your diet can function on it’s own without supplementation, but at times, supplements can provide a huge push towards to result we want. For example, if you’re goal is to intake 200g of protein a day, you may struggle to do that with food alone. That would almost be 2lbs of red meat a day. But, with protein shakes, you are able to “make up the difference” without stuffing yourself all day.
AM I ONLY EATING CERTAIN FOODS?
Yes and no. We are definitely going to avoid some foods… twinkies are bad :)
But, there’s such of WIDE variety of foods that you can eat, that we have never heard a complaint about a client not being able to eat something… unless it was something that is just terrible for them.
Your diet should be easy, once you get into the routine. You’re going to learn the how, what, when and why of dieting. How you find the best balance of that is up to you and your coach.
HOW MUCH DOES IT COST?
Our clients pay $39 – $149 a week. We over a variety of services at a level our clients are comfortable with. When you come in for an intro, we will discuss and review all options.
WHATS INCLUDED IN THE TRIAL?
During your first visit, we will either do an initial consult where we get to know you, your goals and a snapshot of “where you are at now”. With your coach you will begin to structure a plan that will get you those first 10-15lbs of fat loss.
We also suggest you do an intro workout during this session. If not, we will schedule one when you are there.
Even if you never visit us again, during your consult you’ll receive a valuable education of the basics eating properly and how your diet affects your body.
PROGRAMS
LOCATION & HOURS
Mon – Friday
8:30AM – 1PM
4PM – 9PM
Sat – Sunday
8:30AM – 1PM
CAGE JSA
14 Alcap Ridge
Cromwell CT 06416