Have you ever noticed how the people who have the best physiques tend to share certain traits? For example, they are dedicated to their training. They make sure to capture every training session with a dozen or so selfies and an overuse of hashtags. And they are also meticulous with their meal planning.You know what I mean?You see the pictures on their social media of their Tupperware for the week all neatly arranged and labelled. They make sure to snap a pic of every low-carb, low-sugar treat they have for a cheat meal. And they show us what their groceries look like after coming home from the grocery store.Now as easy as it is to poke fun at these dedicated health nuts, they do get great results. And maybe we can steal a page from their meal prep to reap some of the benefits for ourselves.Below is a step-by-step process for your weekly meal prep.Step 1 - Pick Your ProteinAlmost all of the clients we work with would benefit from an additional dose of protein. For almost every goal, whether it be the endurance athlete, the individual with a physique goal or the bodybuilder, additional protein may not only help it may be essential to achieving the best results.When we think of protein we can look at seafood (shrimp, scallops, clams, mussels, crab, lobster), fish (salmon, halibut, bass, snapper, tuna), meat (look for grass-fed rather than grain-fed options including beef, pork, wild game) chicken ,turkey, eggs and dairy. Opt for grass-fed rather than grain-fed dairy options.  Products here include milk, cottage cheese, yogurt and cheeses.  A couple of comments related to yogurt are that Greek yogurt is one of the healthier options and secondly you should avoid the ‘fruit on the bottom’ styles of yogurt.***Quick aside***There are a number of healthy vegetarian and vegan options...

On a scale of 1-10 how good is your nutrition? Or better yet, if we evaluated your nutrition in terms of the quality what number would you give it on the same scale? (assuming 1 be to poor quality and 10 would the best possible) How would you rate the amount of calories you eat in a day? If 1 meant the absolute wrong amount (high or low) and 10 meant the perfect amount based on your goals, age, sex, occupation and training demands. Lastly how would you rate the timing of your meals on a 1-10 if a 1 meant terrible timing and missing meals altogether and a 10 meant always fueling your body for optimal health and performance? For most people these would be some hard questions to answer. They might not know how much they should eat and probably don't weigh, measure or track their intake to know how much they eat. As well, many people might have a misunderstanding as to what constitutes healthy nutrition. Do this mean organic? Gluten-free? Natural? Vegan? Vegetarian? Low cal? Low carb? Fat free? Eating the right macros? Lastly, what is the consensus on meal timing? Should you eat 3 squares a day? Or maybe 5-6 smaller meals? What about intermittent fasting? Can you eat at night? [caption id="attachment_4919" align="aligncenter" width="300"] Confused about nutrition? You're not alone. The more you think about it the more confusing it can get. But it gets worse. As we just described above many people don't have the knowledge of a dietician to know everything there is to know about eating healthily. And some people may have a good knowledge on the nutritional basics but they just don't have the time. Maybe work has them on the road more days than they are home which doesn't leave...