TriYogaGirl Nutrition Transformation Guide: Week 1

Nutrition while in the midst of a training plan has always been a hang up for me.

How much, what kind, how to, I’m gaining weight, I’m losing weight, I feel weak, I feel bloated, I’m so exhausted.

I would get so frustrated, hungry, hangry, and then I would just make an impulsive decision. Most likely I came to regret that decision. Pizza (my favorite but I tend to eat the entire thing), Junk Food, High Refined Sugar, overeating in general. Or after a hard training set, losing my appetite and undereating.

But when you know better, you do better. And I have learned a lot.

I have created this guide to help you make better nutrition decisions and take ownership of your eating. The TriYogaGirl 4 Week Nutrition Transformation Guide will consist of 2 Transformation Tools, some insightful tips, and at least 2 easy and inexpensive recipes.

Creating lasting change isn’t an overnight process. There is no “quick fix” if you want true transformation. Instead, everyday, you create and reinforce habits. And even if you aren’t aware, everything you do is a habit. Perhaps you chose it unconsciously, but now you are making choices to be the most alive and vibrant YOU! So no more excuses, let’s do this thing!

1. Start a food logging journal.

Aim to log your food and calories for at least 4 weeks.

I love MyFitnessPal. It has a great database and syncs up with many apps. When setting up your account it will ask you some goal questions. As an athlete, if you are looking to lose weight, please speak with me first about creating milestone goals instead of marathon goals. The app is a computer so it only logs numbers, and it will absolutely set you up for failure if you aren’t careful.

If you don’t want to do the app, then good ole’ pen and paper work just fine. You will need to crunch some numbers. Not every person is the same and there are many factors to consider.

As your coach I can help you with all of the above.

2. Cut the Sh**

No junk. No Preservatives. No Highly-Processed. No Highly-Refined.

If it’s not white in nature, but it’s white on your plate, throw it out.

As stated above, I love pizza and every once in awhile I will indulge. When I do I go for fresh made with veggies. No frozen. And I am conscious of the nutrition guide. Serving size, nutrition, etc.

You will see a HUGE improvement in your entire life when you do this. It seems difficult, but you can do it!

Take this at a manageable pace. If your diet consists mainly of Highly Processed foods, for the first week aim to have 1 meal a day that is completely junk free. And then the second week, 2 meals. Third week, 3 meals. Fourth week, cut out every bit of junk (snacks and all) and you will be free!!

And don’t fall into the trap that you must eat the junk in your pantry because you don’t want to be wasteful. That’s like saying you will drink the poison just because you bought it. The amount you will save in medical bills due to food related health problems (Heart Disease, Diabetes, Arthritis) will far outweigh what you throw into the garbage. Get rid of it!

As your coach I can help you with a shopping list and basic meal planning.

iTRI365 also has resources available in the form of Passionate Foodies, Nutritionists, RD’s, etc that can help you create a sustainable and vibrant eating habit.

A few more tips for your Nutrition Transformation:


If you really want to see some changes, let your diet consist of mainly vegetables. 50% veggies, 25% grains, nuts, seeds, 25% fruit.

  • I have included 2 recipes with this first week that will get you started right!

With these two recipes in particular, I learned a helpful tool. Cook more than you need and refrigerate the rest. The next day and through the week you can then add them to salads, brown rice, quinoa, add a boiled egg, put it in plain oatmeal (don’t knock it till you’ve tried it!).

  • Season your foods with real herbs and sea salt. Balsamic Vinegar and Olive Oil are great too! Organic, Cold-Pressed Coconut oil is one of my favorite things to cook with (and it has so many other uses including moisturizer, hair conditioner, etc. Look it up!)

  • Drink Water as your main hydration. If you need more flavor or electrolytes, then I recommend Nuun tablets in your water. You can find these at most health food stores!

The Straight Up Truth

I am here to help you succeed and support your journey. But you are the one in control. You are the one who has to commit to transforming your life! The work is on you. But if you do the work, if you commit, together, we can uncover your fullest potential!

Are you ready?

Let's do this thing!


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The medical and/or nutritional information on the TriYogaGirl Site is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this Web site.