Save Time and Increase Energy

Everyone has to begin their fitness journey somewhere. Why not start here? Below are six steps to a clean eating diet that will boost your energy to work out and save you time and money.


  1. Keep this list.
  2. When removing food and drink items from your diet, replace them with a healthier option.
  3. Encourage your friends and family to join you in your clean eating journey, but remember that you are the captain of your own ship and your weight loss success starts with you.


Be sure to contact your doctor and/ or dietitian before making health and fitness changes


6 Steps to a Clean Eating Diet

1. Remove empty calories

Energy drinks and soda add empty calories to your diet. Drinking sugary drinks has been linked to diabetes and weight gain. The American Diabetes Association recommends that people should avoid drinking sugar-sweetened beverages in order to decrease their risk of type-2 diabetes. Instead of drinking empty calories, drink water or water with infused fruits.

2. Eat in vs. Out Have a plan. Cooking at home will save you time and money in the long run, but you have to have a meal plan. Start small by decreasing the days you eat out. If you eat out three times a week limit it to two, then one. It is important to replace these meal times with healthy meals you and your family enjoy.

3. Try a plant based diet

Even if it is once a week to start, bring out the chef in you. Try simple plant based recipes that you can easily replicate. For those is your family who think you can’t get fit on a plant based diet, share this fun fact with them; Most Gladiators were vegetarians and participated in strict plant-based diets while training.

4. Drink lots of water and tea

Drinking water is not only great for your body and skin, but it is also great for energy and weight loss. Water and Tea are great alternatives to starting your day fresh and keeping you hydrated and energized. Water and tea is not to be used as a meal supplement or hunger prevention. Drink water and tea when you are thirsty or need an energy boost.

5. Say no to added sugar

While on your weight loss journey try to avoid all types of heavy concentrations of sugars. Fruits like mangos, drinks like sodas, sweet teas or lemonade, and snacks, like cookies and cakes are all to be avoided or consumed in moderation. Processed sugars should be avoided as well.

6. Eat close to nature

An easy way to remember what to buy when trying to eat clean is shopping on the outside areas of the supermarket. Eating real food has consistently been the best diet plan any one can use. Many of these items can be frozen which can increase their shelf life from weeks to months. Remember to buy in season to get the best deals.

Dorris Bogus

ACE Certified Group Fitness Instructor

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