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Here are some nutritional guides, examples and recipes to help your fitness journey!

TUF Food List 

6 Week Meal Examples

Vegan Recipes

The 10 steps for weight loss:


  1. Get moving! Exercise can be as simple as going for a walk or bike ride. Just get your body moving more than normal and you’ll instantly start burning calories.

  2. Eat more fruits and vegetables. These are packed with nutrients and will help you fill up without all the extra calories!

  3. Drink plenty of water (minimal of 100oz). Water helps flush out all the gunk that stores in your body and can also help you feel full. Statistically speaking, 40% of the time that you think you’re hungry, you’re actually just thirsty. 

  4. Cut back on sugary drinks. Sodas, sports drinks, and even fruit juices can be loaded with sugar and empty calories. Stick to water, unsweetened teas, and/or 0 calorie drinks instead.

  5. Eat smaller portions. You don’t have to starve yourself, but try to eat a little less at each meal and snack. This will help you cut back on calories without feeling deprived. 

  6. Do NOT skip meals. It might seem like a good idea to skip a meal to save calories, but it can actually backfire by making you more likely to over eat later. You will also have very low energy to complete a workout at full potential also causing you to lose muscle over time. 

  7. Get plenty of sleep. Lack of sleep can lead to weight gain and a host of other health problems. Aim for 7-9 hours of sleep each night. 

  8. Be active every day. You don’t have to hit the gym for hours on end, but try to incorporate some physical activity into your daily routine. 

  9. Find a workout/ accountability buddy. Having someone to exercise with can make it more fun and keep you motivated as well as accountable.

  10. Be patient and do NOT give up. Losing weight and getting in shape takes time and effort, but it’s worth it for the improvements to your health and quality of life. Don’t get discouraged if you don’t see results right away, just keep at it and you’ll get there! You cannot lose if you do NOT give up! 

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