What’s on our grocery list?

Image credit: www.awakenmbs.org

Something Kim and I tell our clients to do all the time is to “eat real food.”

By that, we simply mean we want you to eat foods that aren’t processed. The more bio-available (the ability of your body to actually use the ingredients in the food you consume) food you consume, the better the fuel for your body.

Things like fresh fruits and vegetables (not canned; but frozen is good), fresh meats (avoid boxed, breaded, fried or extruded), and dairy.

But a question we often get is, “OK, so what does that look like realistically when I go grocery shopping?” You may have heard the suggestion to keep your shopping to the outside of the grocery store as much as possible, and this is true. Along the outside walls of most grocery stores are the produce, meat and dairy sections, which is where the real food exists – with some exceptions like rice and canned beans.

By shopping on the outside of the store, you avoid the aisles with all of the boxed, canned, or pre-prepped foods that tend to be of lesser nutritional value and often are heavily processed.

Here is our most recent grocery list, and as you’ll see, it is probably 85 percent made up of stuff found in three sections of the store: produce, meat, dairy.

Produce (all organic unless marked with *)

  • Asparagus
  • Frozen cauliflower rice*
  • Spaghetti squash
  • Red bell peppers
  • Garlic
  • Red cabbage
  • Cilantro
  • Green onions
  • Jalepeno
  • Ginger
  • Zuchinni
  • Green peppers
  • Tomato
  • Sweet potatoes
  • Butternut squash
  • Parsnips
  • Yellow onion
  • Bananas
  • Kiwi fruit
  • Blueberries
  • Strawberries
  • Romaine lettuce

Meats (all natural or organic)

  • Chicken
  • Strip steak
  • Ground turkey
  • Turkey deli meat
  • Whole chicken


  • Sliced colby jack cheese
  • Cheesesticks
  • Eggs
  • Egg whites
  • Triple zero yogurt

Other items

  • Gluten-free bread
  • Soy sauce
  • Cashews
  • Fish sauce
  • Black beans
  • Coffee creamer
  • Ezekiel bread
  • Coffee


  • Guacamole
  • Protein packs (almonds, cheese and turkey cubes)
  • Kind bars
  • Applesauce
  • Tortilla chips



Routine is not a four-letter word


Image credit: Bobmaconbusiness.com
My wife and the other half of the Lynx Fitness duo, Kim, was recently putting together a yoga-inspired workout plan for a client when, during her research, she came across the following passage from a book by Judith Lasater.

“…renew your commitment to practice on an ongoing basis … The highest form of discipline is consistency: powerful transformation can come from regularity.

That last part resonated with both of us. It is such a simple statement yet it holds a mighty truth, especially as it relates to committing to a lifestyle of health and fitness.

In our time as personal trainers, stressing the importance of an all-in commitment to the routine of a fitness program has been the No. 1 thing Kim and I have to work through with our clients. It’s not easy to convince people that the transformation they desire comes from regularity – a term far too often associated with boredom and stagnation.

Interestingly enough, Kim’s discovery of this powerful statement on the importance of consistency comes as I am working my way through reading the book, “The Power of Habit: Why we do what we do in life and business.

In one section of “The Power of Habit,” author Charles Duhigg describes research performed in 2002 by New Mexico State University in which 266 people who worked out at least three times a week were studied to understand why they were so committed to their exercise regimen.

The study found that while they all had different reasons for beginning an exercise program – for various motivations and goals – they continued because they, in essence, craved how exercise made them feel. So much so that it became a habit as powerful as a smoker’s addiction.

Ninety-two percent of those studied in one group said they exercised because they essentially craved the way they felt after a workout – the endorphin rush. Another group responded at a 67-percent clip that working out provided a sense of accomplishment as they tracked their progress, which they craved.

Here’s what all this really boils down to: To realize the fullness of your body’s potential and to achieve your health and fitness goals, it is going to be hard not only as you begin this new lifestyle, but also at times along the way when your life circumstances change or your goals change or as setbacks arise.

In those times, as Lasater said in her book, commit and recommit to consistency on an on-going basis. Commit to regularity. Commit to just committing.

Because if you do, there will come a point where you forget that it’s hard and you’ll cross a threshold where it – exercise, fitness, health – just becomes who you are. You’ll find joy in the routine of working out. You’ll crave the rush of a completed workout more than you’ll dread starting one.

And that is where your powerful transformation truly begins.