Nutrition for Life

My Nutrition Philosophy: Fuel, Don't Fight

Welcome! My approach to nutrition is simple: food is fuel, not a punishment. It’s the energy for your workouts, the building block for your strength, and a source of pleasure.

I don't believe in restrictive diets, "bad foods," or quick fixes. Instead, I promote a sustainable, whole-food-first approach that nourishes your body and fits your real life. We'll focus on building positive, lasting habits, not on short-term deprivation. Our goal is to create a healthy relationship with food that gives you energy, supports your fitness goals, and makes you feel fantastic.

1. PROTEIN (The Builder): This is essential for repairing and building the muscle you break down during exercise. It's the key to getting stronger and recovering properly.

  • Find it in: Chicken, fish, beef, eggs, Greek yogurt, cottage cheese, tofu, lentils, and beans.

The Three Pillars of Performance: Your Macronutrients

To get the most out of your training, it’s helpful to understand what you're eating. Think of your food as a team of three "macros."

2. CARBOHYDRATES (The Fuel): This is your body's primary and most efficient energy source. Carbs give you the power to push through your workouts and replenish your energy stores afterward.

  • Find it in: Sweet potatoes, oats, brown rice, quinoa, fruits, and whole-grain bread.

3. FATS (The Supporter): Healthy fats are vital for hormone health, vitamin absorption, and sustained, low-intensity energy. They also keep you feeling full and satisfied.

  • Find it in: Avocado, nuts, seeds, olive oil, and fatty fish (like salmon).

How to Build a Balanced Plate

  • ½ Your Plate: Non-Starchy Vegetables

  • Fill it with color! Think broccoli, spinach, bell peppers, cauliflower, zucchini, and leafy greens.

  • ¼ Your Plate: Lean Protein

    • Add your "builder" (chicken, fish, tofu, beans).

  • ¼ Your Plate: Smart Carbohydrates

    • Add your "fuel" (sweet potato, quinoa, brown rice).

  • A Dash of Healthy Fat

    • Add your "supporter" (a drizzle of olive oil, a few slices of avocado).

Timing your nutrition can make a huge difference in your energy and recovery.

Before Your Workout (Pre-Workout)

  • Goal: To fuel your session and give you fast energy.

  • When: 30-60 minutes before you train.

  • What: A small, easily digestible snack that is mostly carbohydrates with a little bit of protein.

After Your Workout (Post-Workout)

  • Goal: To repair muscle and replenish your energy stores.

  • When: Within 60-90 minutes after you finish.

  • What: A meal or snack rich in both protein (to repair) and carbohydrates (to refuel).

Fueling Your Fitness: What to Eat Before & After Workouts

The Non-Negotiable: Hydration

Your muscles are about 75% water. Even slight dehydration can significantly decrease your performance, reduce energy, and slow down recovery.

Daily Goal: Aim for at least 8-10 glasses (2-3 liters) of water per day, and more on days you train.

  1. Before Exercise: Drink 1-2 cups of water about 1-2 hours before your workout.

  2. During Exercise: Take small, consistent sips of water every 15-20 minutes.

  3. After Exercise: Rehydrate to replace the fluids you lost through sweat.

  4. Pro Tip: Don't wait until you're thirsty. If you feel thirsty, you're already on your way to being dehydrated.

Important Health Disclaimer

The information on this page is for educational purposes only and is not a substitute for professional medical advice. Safia Pulliam is not a medical doctor or Registered Dietitian. The nutritional advice provided is based on personal training qualifications and experience.

You must consult with your physician or a qualified healthcare provider before making any changes to your diet or beginning any nutrition program, especially if you have pre-existing health conditions or dietary restrictions. By following any nutritional advice on this site, you are doing so at your own risk.