Nutrition Cheat Sheet

by Natalie on August 16, 2011

Hi there!

So, one of my clients sent me a link to this cheat sheet that I thought gave some sound advice (thanks, Jami!).  It takes the “guessing game” out of pre and post-workout nutrition and is colorful too 😀



Today started bright and early with a run with Lauren.  We did our 6-mile loop in the cool 70° and it was glorious!

I headed home to take a phone meeting with my boss.  For the past few weeks I’d been staying at the gym, but it can get SO loud in there that I opted to bring all my notes home and go from there.  After a quick walk with the dog and a shower, I ventured back to the gym for a full day of work.

With a pause for a quick weights session.

My lifting partner and I met up for an upper-body focused circuit.  It was a toughie (but goodie).

12 Trainer Burpees w/ 10# dumbbells
12 1-leg partner squats and lunges (each)
15 overhead tricep extensions w/ 27.5# dumbbell
15 bicep curs w/ 15# dumbbells
12 side plank dips w/ feet elevated (each)
10 (each) palms forward and back lateral raises w/ 10# dumbbells
repeat circuit three times

After lifting and doing some work, I met Amber for a lunch date meeting.  I had a bowl of minestrone soup and a big salad from the health foods store.  SOOO good!

This afternoon flew by with work and the evening was booked with clients.  By the time I got home I felt so grateful to have leftovers to eat!  Ready in 2-minutes flat, too…gotta love that 😉

The black bean burgers were spicier and more flavorful than yesterday.

I’m off to enjoy some time with my hubby and dog!  I’m taping for BodyPump tomorrow early morning, so I need to hurry these buns to bed.

See ya tomorrow…

Think about what you will eat before and after your workout to ensure enough energy to support your activity and plenty of nutrients to replenish your system.  This will help enhance not just today’s workout, but tomorrow’s too!

Question:  Do you think about nutrition as it relates to fueling your body for activity?

{ 6 comments… read them below or add one }

Allie Finch August 16, 2011 at 11:08 pm

I can’t wait to peruse this chart more closely. Very interesting! I definitely think a lot about food as fuel & how it nourishes us for activity. It makes it so much easier to have a healthy relationship with food. I think people would be less likely to deprive & restrict if they recognize & appreciate how food fuels their bodies.
I’m interested to hear what you think about low-fat & fat-free dairy. I’ve slowly become more turned on to whole fat (though I don’t eat dairy often); then recently I’ve been pretty, completely turned off by fat-free.


Meg August 16, 2011 at 11:20 pm

I love this cheat sheet! It’s a lot to take in but full of great information to reference! I have bookmarked it and will definitely be using it again and again, thanks so much for sharing. 🙂


Paige @ Running Around Normal August 17, 2011 at 1:58 pm

Wow, this is awesome! Thanks for sharing, Natalie:) This will really be helpful!


LauraJayne August 17, 2011 at 2:42 pm

I LOVE this cheat sheet – it’s stuff that I know (or thought I knew, at least), but all in one location! Totally perfect! Thank you for sharing!


Katie August 18, 2011 at 7:45 pm

I absolutely think about nutrition as fuelling my body…I never used to but I’ve really noticed myself growing in that area in the past year and a half…This past year especially!


Kate August 23, 2011 at 7:56 pm

Thanks for reposting our workout nutrition infographic, Natalie! We’re really happy you (and your client!) liked it. I’d love to talk to you more about ways we might be able to work together. Feel free to email me any time at Thanks!


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