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Clients always ask what should they eat and what do we eat??? Everybody's body is different.  Here are a few methods we practice to stay healthy, lose and maintain weight. Each method can be effective. Figuring out which method(s) work for you is the key.

  • Intermittent Fasting- an eating pattern that cycles between periods of fasting and eating. This method can cause weight loss and improve metabolic health. Intermittent fasting can be practiced by

    • The 16/8 method​ involves fasting every day for 14-16 hours and restricting your daily eating window to 8-10 hours. Drinking water and other zero calorie beverages during the fast can help reduce feelings of hunger

  • Optavia Diet-

    • 5&1 plan includes eating six small meals per day. Coach Jud did this plan and lost 20 pounds

    • Other plans to choose from are 4&2&1, 3&3. Check the website to choose  the best plan for you​​

  • No carbs after 5pm. Protein and vegetables for dinner. 

  • Vitamin Supplements

  • Suggested Grocery Guide and Grocery List below










Check out a few recipes we use below! Please feel free to reach out to Coach T to add your own recipes so we all can benefit.

*Recipes below can be found on the internet (Pinterest, Google search)



Parmesan Crusted Cod
Salmon and Summer Veggies
Swordfish with Mixed Peppercorn Butter
Shrimp Avocado Salad


Chicken and Veggies meal prep
Bruschetta Chicken
Southwestern Turkey Stuffed Peppers



Roasted vegetables
Roasted Sweet Potatoes
Buffalo Cauliflower Bites
Cilantro Lime Cauliflower rice
Garlic Mashed Cauliflower
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