Nutrition Counseling

Our nutritionists will help you develop an eating plan and even come up with a shopping list to help you be successful.

Guidelines to follow when choosing a healthy diet plan:good_nutrition
• Drink plenty of water, strive for a gallon a day.
• No excess sugar. Eat foods with natural sugar in them like fresh fruit in moderation.
• No fried foods.
• No breaded foods.
• Make the switch to sugar free, and fat free condiments and drinks.
• Eat small meals every 3-4 hours. This will boost your metabolism, fuel your body throughout the day, and keep you satisfied from cravings.
• Plan your meals ahead of time. You are more likely to follow a routine diet, and make healthy snack choices when you can access those heathy foods right away.

• Eat at least 1 gram of protein per pound of bodyweight, daily. If your protein intake is too low on a restricted-calorie diet, you’ll lose a lot of muscle in addition to any fat you’’re lucky enough to shed. A high protein intake will help you preserve lean mass during your dieting phase.

Protein Choices:
Chicken, Turkey, Fish, Lean Red Meat, Eggs, Whey Protein Powder
Carbohydrate Choices:
Brown Rice, Oatmeal, Sweet Potato, Baked Potato
Fiberous Choices:
Dark Green Leaf Vegetable (Lettuce, Spinach, Kale), Broccoli, Green Beans, Legumes, Asparagus (no peas or corn, these vegetables have extra sugar that you might be trying to cut back on).
Snack Choices:
Low Fat Cottage Cheese, Almonds, Protein Shake, Lo-Carb Protein Bar

Example Meal Plans

Weight Loss Diet Plan Female Example:

7:00 a.m.
• 3 egg whites, and 1 yolk or 2 scoops of whey protein
• 1/2 cup oats or 1 serving of grain cereal.
10:00 a.m.
• Low carb meal replacement bar or protein shake
1:00 p.m.
• 4 oz. chicken
• 1/2 cup brown rice
• 1 cup vegetables or salad
4:00 p.m.
• 1 scoop protein
• 1/2 cup oatmeal, or fruit
7:00 p.m.
• 4 oz. chicken or lean meat
• Baked sweet potato
• Salad or 1 cup vegetables
9:30 p.m.
• 6 oz. Tuna or 1 cup of low fat cottage cheese

Weight Loss Diet Plan Male Example:

7:00 a.m.
• 6 egg whites, and 1 yolk or 2 scoops of whey protein
• 1/2 cup oats or 1 serving of grain cereal.
• 1/2 cup of fruit
10:00 a.m.
• Low carb meal replacement bar or protein shake
1:00 p.m.
• 8 oz. lean meat
• 1/2 cup brown rice, or baked potato
• 1 cup vegetables or salad
4:00 p.m.

• Protein shake made with 30-40 g whey protein and 1 cup berries

7:00 p.m.
• 8 oz. chicken or lean meat
• Baked sweet potato
• Salad or 1 cup vegetables
9:30 p.m.
• 6 oz. Tuna or 1 cup of low fat cottage cheese

TOTAL FITNESS OF COLUMBUS OPENING PHASE I:

Do Not Come To The Gym If You Have Had a Fever or Symptoms!!

  1. Members MUST bring a bath/beachsized towel for use as a barrier for equipment. (masks are recommended but optional)
  2. Sanitize hand upon check-in; in addition to washing hands before and after you exercise.
  3. Maintain 6 feetof Social Distancing from your fellow club goers.
  4. Wipe down equipment both Before ANDAfter use with cleaner provided.
  5. Cover coughs and sneezes.
  6. Re-rack your weights after use.
  7. Please provide your own personal yoga mat.
  8. Supply your own basketballif playing.
  9. Supply your own ping pong paddlesif playing.
  10. All POOL users MUSTshower off using pool deck shower prior to entering into either pool.
  11. Showers and Saunas are closed Phase I.  They will reopen in Phase II.
  12. Daycare will remain closed in Phase I and will reopen in Phase II.
  13. If able, please keep workouts shorter to accommodate All J

PLEASE:  Be COURTEOUS to everyone.

WE ARE ALL IN THIS TOGETHER  #FITNESSTOGETHER!

Thank you for your cooperation. Be advised anyone not following the above rules may have their membership terminated.