free nutrition plan

Nutrition Best Practices When First Starting to Improve Your Diet

Nutrition is the Foundation of Health & Fitness

We are so excited you have decided to take charge of your health. Your health and wellness should always be a priority, and our free diet plan for weight loss can help you get into the best shape of your life! Our goal is to empower as many people as possible to take control of their health and wellness. What we have found is that most people have access to TOO MUCH information and all the latest “diet info” seems to contradict itself every other month! How is someone supposed to decipher was is actually true and what they should steer clear from? Well, the answer might surprise you in it’s simplicity…

We’ll take the next 5 minutes to first cover the components of a healthy diet and then we’ll discuss our simple, 3-step process to losing weight in the next 30 days!

The Basics of Nutrition


Protein is key for sustaining lean muscle and losing body fat! We recommend ladies eat between 0.7-1.0g per pound of bodyweight. Guys should eat between 1.0-1.2g per pound.


Fats play a crucial role in hormone regulation. They are the most calorically dense food at around 9 calories per gram, so they are the easiest "macro" to overeat--but that doesn't mean they are "bad" for you.


Carbohydrates are your brain's primary fuel source. Carbohydrates also help with short-term energy, like during your workout, as well as muscle repair after your workout.

Important "Non-Nutritional" Elements


We recommend at least 80 ounces of water a day. Removing or reducing other beverages in your diet will help you shed weight FAST!


The only thing more important than water intake is your sleep! You need AT LEAST 7 hours of sleep per night.

Daily Activity

Increasing your daily activity (outside of the gym) will also go a long way in aiding your nutrition goals. We recommend at least 8,000 steps on days you workout and 10,000 steps on days that you do not workout.

3 Steps to A Healthier You!

Step 1

Eat Enough Protein

Ladies should eat between 0.7-1.0g of protein per pound of bodyweight. Guys, eat 1.0-1.5g of protein per body weight. This helps support lean muscle & keeps your metabolism high!

Step 1

Step 2

Make Your Meals

Making your own food helps ensure that there are no added fats that nearly all “Fast food” and restaurants use. Your goals is to make/eat 90%+ of your meals at home.

Step 2

Step 3

Drink More Water

Proper hydration is crucial to weight loss. You should aim to drink 80+ ounces of water each day. We’ve seen people lose 10+ pounds in a month by simply switching up what they drink!

Step 3

It's Not Flashy, But It Really Works...

At Revival Fitness, we are most concerned with helping people take control of their health and well being. We want everyone to know how to live a healthy and strong life! So what we tell people is the truth…you don’t need the latest fad diet or gimmick in order to successfully lose weight. Follow our 3 Dietary Steps above, be active for 30-60 minutes a day (we prefer our CrossFit classes– LEARN MORE), and get at least 7 hours of sleep every night! The “secret sauce” is the consistency this requires. Finding a routine that works for you and your lifestyle is critical in helping you best stick to a health & fitness routine. 

Please reach out below with any questions, we’d be happy to help!