Home Workout Equipment Under $100
- Dumbbell Rack
- Yoga Mat
- Resistance Bands
- Booty Bands
- Workout Bar
- Foam Roller
Registered Dietitians serving Middle Tennessee
Home Workout Equipment Under $100
*Note* If you found any of this information useful, please help me out by responding to my brief survey with your feedback.
This model is a tool for Sports Dietitians to plan, implement, evaluate, and report on their sports nutrition programs. Although this particular model is designed for a collegiate setting, it is malleable enough to be converted to suit a private practice or professional sports nutrition setting. Be sure to open the manuscript link to get a detailed description of each step in the model.
The Toolkit (below) offers some resources and examples at every level of the model. If you have any suggestions for additional resources in the toolkit, please let me know. If you’ve created or used something that could be helpful to other sports RDNs, I’m happy to add it.
Click here for the CSN Logic Model manuscript
Click here for the CSN Workbook
“This is a well thought out and practical approach for developing and improving sports nutrition programs. It is easy to get lost in the day to day operations and this model helps to stay focused on the measurable outcomes we are seeking to achieve. It is also helpful to see it all in an easy to understand format and how all the moving parts are connected. Thank you for providing a valuable resource that is much needed in sports dietetics!” – Stephanie West, Sports RD.
Outcomes are a result of your program efforts. In this level, you will revisit any initial assessments you performed for a post-test (before and after of food logs, body composition assessment, blood work, knowledge tests, etc.)
You can also use retrospective post-test surveys to measure perception of change. An example question pair might be “Rate on a scale of 1-5 (from low to high), your level of hydration knowledge before participating in our program. Now rate 1-5, your level of hydration knowledge after participating in our program.
After you have gathered all of your outcome data, you will have everything you need to complete a formal evaluation and report of your program.
Evaluation
Formative evaluation is meant to improve a service or process in your program. This occurs at every step and can be as informal as asking a coach and players about their thoughts on your presentation, or something formal like a quiz given at the end of your presentation. In both of these examples, the aim is to improve your presentations. If you are giving a series of nutrition presentations (team talks), it may benefit you to get some feedback on the first couple so you can have a greater impact with the rest.
Summative evaluation is meant to measure impact. Here you will arrange your data into easily digestible summaries, tables, and figures to form a report. The summative evaluation will (1) provide you with insights for program improvement (2) provide justification for budget increases for future initiatives and (3) help the profession by building up data on the impact of using a sports dietitian.
*Note* If you found any of this information useful, please help me out by responding to my brief survey with your feedback.
Below are nutrition resources I’ve created over the years for my clients. Including my Transformation Accelerator nutrition video series and e-book (used to be private for paying clients only, but now you have access to it).
Transformation Accelerator Playlist– 28 videos on everything you need to know from goal setting, grocery shopping, meal prep, building muscle and losing fat. It’s all here.
Lean and Strong in 30 Days– a PDF copy of my 169 page e-book on nutrition for health and fat loss. Also includes a training and stretching guide.
1200 calorie meal plan– meal examples and samples for a 1200 calorie diet
1800 calorie meal plan for college students– cheap foods and easy recipes for 1800 calories
2400 calorie meal plan– this is one I made for myself a while ago
Healthy grocery list– whole foods focused grocery list. Includes every food group.
Goal setting worksheet– keep yourself accountable and focused
Fat loss food pyramid– general guidelines for losing fat. Pin this to your fridge.
Athlete’s nutrition guide– a little booklet I put together for my college athletes here at Tennessee Tech University
Football weight gain guide– booklet for gaining weight and muscle for sports
If you want me to write you a personalized program complete with nutrition and training coaching, check out my services page and contact me to get started.
Free Training Program Templates
Below is a compilation of links to training programs and workouts. Please feel free to modify these programs to suit your needs and goals. You can print theses sheets and take them with you to the gym!
All I ask is that you give me credit if you want to share, and that you let me know if you achieved good results! Enjoy!
Beginner’s lifting program – 2-3x per week. 30 minutes. This is my tried and true program I’ve used on 100’s of beginners. It’s not fancy but it is effective. Workouts should take about 30 minutes with some hustle. The video above explains it in great detail and has a couple of workout videos to go with it.
Muscle stimulus/recovery evaluation tool. Here’s a tool for you if you prefer to train intuitively. Track your soreness and recovery.
Progressive Gains Program. My (so far) ultimate lifting program. I believe this system represents my best understanding of periodization for strength and muscle development along with the need for adaptability to individual needs. This is the program I personally follow. Maybe you should too. (Unless you are a beginner, in which case you should follow the beginner’s routine above).
In other words, this is a program for real people who need flexibility and don’t want to overthink their training. I recommend this program for the following reasons:
Instructions:
Each week is characterized by its focus and training frequency
Week | Days/Week | Focus | Rep Range |
1 | 3 | strength & power | 1-5 |
2 | 4 | strength | 5-8 |
3 | 5 | strength & size | 3-8 & 10-20 |
4 | 6 | bodybuilding | 10-20 & 6-12 |
If there are no reasons to train otherwise, follow through week 1-4 and repeat.
However, there may be 2 reasons you wish to go out of order. This is perfectly acceptable. These reasons are:
A. You want to repeat a week that focuses on a specific training goal you have. For example, right now I am building up size so when I run through this program, I try to repeat week #4 once or twice if I am able to continue to add weight to my exercises. If I stall, I’ll start over again on week 1.
B. If schedule demands it, you can always repeat a week with lower training frequency. For example, if you have a busy couple of weeks, you can repeat the week 1 protocol during that time because it has the lowest training frequency of 3 days per week)
Guidelines for Progressive Gains
Other lifting programs…
Intermediate lifting program. 3x per week. 45-60 minutes. I’ve had great success with this program for my clients for weight loss and muscle gain. This is a 12 week program with specific training blocks for endurance, strength and size. Great for bodybuilding and variety.
Bodybuilding program– 6x per week. This program is a bit more flexible. Choose your own reps in a hypertrophy range. Try the PPL sheet or the CB/SA/L sheet for a good muscle building program. As of 12/5/2018 this is the program I’m currently using.
Advanced daily undulating periodization program– 6x per week. 60-90 minutes. This is my pet project routine with a DUP / block periodization style to it. It’s a program I’ve personally used to get big and strong. Not for the faint of heart.
Bodybuilding style DUP program– 4x per week. ~60 minutes (rest 60s between sets). Another version of my DUP project. This one puts some smaller muscle groups at the BEGINNING of the workout to help you bring up some weak points. Calves included.
Jiu Jitsu strength and conditioning program– 2-4x per week. Intermediate. 60 minutes or less. This is a program I wrote for myself to improve at jiu jitsu. You’ll see that the barbell hip thrust is a staple to help you get better at the oopa and there’s some fun conditioning work for your endurance at the end.
Backpacking strength and endurance program– 3x a week lifting and 5x week backpacking training. This is the program I wrote for myself before completing the 500 mile Colorado Trail hike. You’ll need to start this program at least 9 weeks away from your hike to get through the whole thing. But start now even if you don’t have that time, it will still help!
3x a week lifting and 3x a week grip strength for improving at rock climbing. I’ve tested this program out on myself as well as a few other experienced climbers. I was able to move up about 2 bouldering grades in 6 months and the other climbers moved up a sport climbing grade in about the same time. Get after it.
Tennessee Tech Sports Nutrition Internship
Rotations and Focuses
Total= 4-8-week rotation
Requirements
Must have at least 1 of the following for access to full internship
Expectations
Opportunities and learning objectives
Want more insight? We also have a video sneak peak of one of our interns recapping the week during one of our internship rotations here:
About Anthony Paradis, Director of Sports Nutrition.
“I came to TnTech from private practice in sports nutrition to develop the sports nutrition program here for the Golden Eagles. Having the split position, between teaching nutrition in the college of Human Ecology and sports dietitian with Athletics, has given me a unique opportunity to develop a comprehensive sports nutrition internship. I have a passion for working with students and continuing education. You can see more about my background here. Thank you for considering a rotation with our program and we look forward to hearing from you!”
The next step
This toolkit provides (1) info on the Quality Measure 2020 nutrition and referral to dietitians, (2) printable referral documents, and (3) printable educational handouts for your clinic.
Quality Measures with Dietitians
Malnutrition Assessment Tools
Referral Documents to our Clinic
Printable Nutrition Education Documents
Booking Provided by Healthie
Reusable shopping bags are inexpensive and easy to find. Keep a few in your car in case you forget to grab them out of your kitchen before you head to the store. Many grocery stores in Cookeville allow you to use reusable bags. Aldi is one store that requires you to bring your own.
2. Use reusable, washable food storage bags
Reusable food storage bags are also inexpensive and easy to find. Look for reusable bags that are dishwasher safe or easy to clean. These can replace plastic snack and sandwich bags.
3. Use washable rags instead of paper towel
Rags are inexpensive and you most likely have a couple old towels laying around that you could turn into rags. Use these for cleaning and messes instead of paper towel. Save paper towel use for your dirtiest messes, like pet messes.
4. Use wax food wraps instead of plastic wrap
Beeswax and other wax food wraps are become more popular. You can find them at home goods stores or online. Wash them in cold water and let air dry. Most can be reused for up to a year.
5. Use vegetable scraps to make vegetable stock
Place vegetable scraps in a large pot and cover in water. Add your favorite spices and simmer on low for a few hours. Strain out the veggies and store for 6 days or freeze for future use.
Hello 2021, it’s time for a new year! With this new year around the corner people create goals to better themselves. One of the most common goals that people create for themselves is exercising and dieting. With the goal of dieting people often resort to fad dieting. (fad dieting is a trendy weight loss plan that promises dramatic results.)
Reasons why New Year’s Goals often fail:
· Busy schedule
· No accountability
· Lack of motivation
· Over-commit to what we want accomplished
· Unrealistic goals
People do not fully achieve their resolution goals due to making a last-minute decision while the clock is counting down to midnight. Typically, the long-term process that is required to sustain these goals is not planned out. This New Year’s make sustainable and achievable goals by using SMART goals.
Start out by making SMART goals.
S= Specific
M= Measurable
A= Attainable
R= Relevant
T= Time- based
Specific
– What do I want to accomplish?
– Why is this goal important?
– Who is involved?
– Where is it located?
– Which resources or limits are involved?
Measurable
– How much?
– How many?
– How will you know when it is accomplished?
Attainable
– How will I accomplish this goal?
– How realistic is the goal based on other constraints?
Relevant
– Is this the right time?
– Is this worthwhile?
– Am I the right person to reach this goal?
Time-based
– When?
– What can I do six months from now?
– What can I do today?
– What can I do two months from now?
Example of New Year’s goals:
1. Eat a wide variety of foods
Challenge yourself to enjoy foods you would normally not allow yourself to eat. There is no such thing as “good” or “bad” foods. Focus on incorporating a lifestyle change instead of falling into the trend of a quick-fix diet. Fad diets are not sustainable.
2. Take care of yourself
Practice exercises that can help manage stress. Some of these could include journaling, yoga, hiking, walking, mediating, etc.
3. Get an adequate amount of sleep each night
Getting a good amount of sleep each night can lead to an overall better physical and mental health. Also, it can help strengthen your immune system and can have an overall improved mood.
4. Don’t compare yourself to others and ditch the negative self-talk
If you find yourself constantly comparing yourself to other people on social media, then delete/hide those accounts. Fill your social media page with people who encourage you to be the best version of yourself.
5. Start small
Create simple goals. For example, hold a plank, do a push up, do a pull up, be able to run a 5k, etc.
6. Drink more water
Drinking more water can help with clearer skin, feeling more energized, and weight loss. Bring a water bottle to work and order water while eating out will help you to achieve this goal.
7. Walk more
Instead of taking the elevator, choose to take the stairs. Take your dog out for longer walks. Every bit counts and walking is great for exercise.
8. Try going to a fitness class
If you struggle working out alone, this can be a great way to hold yourself accountable and it is a great way to meet fitness friends!
1. Follow the plate method
Make half of your plate color from plants, a quarter of your plate lean protein, and a quarter of your plate whole grains. Following the plate method ensures you are nourishing your body with what is needs. It is okay to enjoy treats as well but stick to small servings!
2. Spend time with family and friends
This may look a little bit different this year, but human connection is important for overall health. Call, video chat, or physically spend time with family if it is safe to do so. Many family Christmases are cancelled this year, but this does not mean that you cannot still see your family. Schedule a zoom video chat and do a virtual gift exchange or party game.
3. Move!
Get outside and walk or run, set a timer for 20 minutes and move through 3-4 movements until the timer is up, or get off the couch and move every hour. Whatever you decide to do is beneficial! Remaining active during the holidays is important just like it is year-round.
These peanut butter balls are a perfect fit for you holiday cookie tray! This combination of peanut butter and chocolate will satisfy your cravings! If you have a peanut butter allergy or sensitivity, then you can substitute a nut or seed butter for the peanut butter.
Ingredients:
½ cup of natural peanut butter (or substitute)
¼ cup of honey
¾ cup of almond flour
1 tsp of vanilla extract
1 tsp of melted coconut oil
Chocolate cover:
1 cup of dark chocolate chips
1 tbsp of coconut flour
Directions:
1.Cover a plate with parchment paper and set aside
2.In a mixing bowl, add the peanut butter, coconut oil, honey, and vanilla extract. Stir until smooth
3.Stir in almond flour to form a thick batter
4.Roll batter into a small balls and place on the plate with parchment paper
5.Freeze the plate with the peanut butter balls on it for about 20 minutes
6.Just before moving the plate from the freezer, microwave the chocolate chips and coconut oil for about 30 second intervals until the chocolate is smooth and melted
7.Remove the plate from the freezer and insert the toothpick in the center of the peanut butter ball and dip into the melted chocolate
8.Place the balls back onto the plate covered with parchment paper
9.Freeze the plate again to firm up the chocolate shell for about 10 minutes