Fuel Your Fitness Grocery List

Maintaining a healthy diet does not have to be stressful and time consuming.  Equipped with the right resources, it IS possible to plan meals for the week, shop efficiently and prepare food that is full of nutrients and flavor!

I have created the following list based on personal experience and resources that I have come to trust over the years. I am a certified personal trainer and certified fitness instructor with over 15 years of experience in the industry.  Please be advised that it is best to consult your doctor or a registered dietitian if you have specific dietary needs.  The following tips offer advice to ease the stress of shopping.

• Emphasize moderation and prioritize foods that are minimally processed. 
• Eat for energy! Provide your body with the right kind of fuel and you'll feel less tired and more energetic.
• Avoid labeling food as "good" or "bad." 
• Be aware of excess sugar and the impact it has on your health.  Here is a great article by Kristin Kirkpatrick of Huffington Post, 10 Things You Don't Know About Sugar.
• Also be aware of prices and the impact they have on your wallet! 
• If you're looking to improve your financial fitness, I suggest downloading apps to your favorite grocery stores.  Typically they feature sale prices, coupons and more.  My favorite is the Target Cartwheel app.  From time to time I use the Kroger and Winn Dixie apps.

Carbohydrates

Quinoa

Brown Rice

Sweet Potato

Whole Wheat Pasta

Oatmeal (The flavored varieties have a lot of added sugar, stick with unflavored and add fruit, protein powder, nut butters and more)

Low Carb Tortillas
Ezekiel Bread or Whole Wheat Bread
Fresh, Frozen or Canned in Light Syrup Fruit (prioritize fresh, then frozen, then canned)
Fresh, Frozen or No Salt Added Canned Vegetables


Fats
Coconut Oil
Olive Oil
Avocado
Nut Butters (Natural, avoid reduced fat because they contain a lot of added sugar)
Fish Oil


Proteins
Nonfat, Plain Greek Yogurt
Lowfat Cottage Cheese
Tofu
White Meat Chicken or Turkey (remove skin)
Beef: Round, Sirloin, Chuck Arm, Loin, and Extra-Lean Ground
Pork: Leg, Shoulder, Tenderloin
Protein Powders (There are a lot of great options at Vitamin Shoppe. Shipping is FREE when you spend $25 or more.)
Eggs
Beans
Legumes
Lentils
Fish and Shellfish (Not battered)

Misc.
Mustard
Hot Sauce

Salsa

Herbs & Spices

Flavored Vinegars

Tea

Coffee

Be proud of yourself for taking the time to plan your meals and shop wisely.  Nutrition is just one component of a healthy lifestyle.  Make sure include restoration and activity as well.  For more information about my online programs and Fuel Your Fitness Method, click here. What are YOUR favorite healthy shopping tips? Have I left any off the list? Comment below and share on social media with #FYFmethod!

Fitness Your Fitness Method: Training & Accountability Programs

The Fuel Your Fitness Method emphasizes Activity, Nutrition and Restoration.  We place the emphasis on progression, not perfection.  In a world that overwhelms us with diet plans, new workout routines and the latest "stress-busting, abs-lusting" claims, the #FYFmethod will help you silence the distractions and focus on mindfulness, self awareness and support to reach your goals.

Fuel Your Fitness Personal Training
This includes an initial fitness assessment and customized workouts based on your current fitness level and goals.  I am available for in-home sessions and studio sessions throughout the Auburn, AL area.  Please contact me at Megan.Linge@gmail.com for rates and additional information.

Fuel Your Fitness 8 Week Online Coaching - $150
This includes an initial fitness assessment an eight week program based on your current fitness level and goals. The initial assessment includes:

• Customized fitness program you can do at home
• Instructions for recording circumference measurements 
• Instructions for capturing "before" photos
• General fitness assessments (pushups and curl ups)
• Weekly checkins via email, phone call or FaceTime
• Access to private FYF Facebook group

XBAR Fitness System Add-On - $135
Add on the XBAR Fitness System and your program will include workouts using this portable, challenging and unique piece of fitness equipment.  Save 10% on your XBAR with code MEGANLINGE.

Fuel Your Fitness 8 Week Online Accountability Program - $250
Available as a stand alone program, or in conjunction with on site or online sessions! The accountability program is a great option if you are doing your own workouts and would like the communication with and accountability to a Certified Personal Trainer.  It also ensures success throughout on site or online sessions.  The program includes:

• Weekly nutrition evaluations via My Fitness Pal (I am not a dietitian and cannot provide meal plans.  However, I will give insight and make suggestions based on your current habits and goals)                                                                           
• Weekly weigh-ins
• Weekly phone calls or FaceTime lasting 10-20 minutes
• Bi-weekly photos
• Daily emails 
• Text messages, approximately 3-5/week
• Access to private FYF Facebook group

Please contact me at Megan.Linge@gmail.com for rates and additional information.  I am also available for group training and worksite wellness programs.

Megan’s fitness journey began when she was in high school, overweight and inactive.  After joining her first gym in 1997 and making changes to her lifestyle, the extra weight dropped and her commitment to health and wellness continued to grow.  During her time at Illinois State University, Megan worked at the Student Recreation Building and became an AFAA Group Exercise Instructor certified.  Upon graduating with two degrees (Commercial Recreation and Program Management) along with an Exercise Science minor, Megan continued to work in the fitness industry.  Megan's recent accomplishments include being featured as a Rising Star in the August 2014 issue of Oxygen Magazine.  

Her experiences range from commercial to corporate to governmental fitness programming.  Megan has experienced first hand the cycle of poor food choices and not enough activity.  She enjoys helping others identify and exceed their own goals. When working with clients and participants, Megan’s approach features bodyweight movements and plyometrics, while incorporating free weights and resistance equipment. She has worked with athletes, beginners, prenatal clients, and more.