Educate Yourself

The biggest tip I can offer to anyone is educate yourself. Regardless of using a trainer, nutritionist or coach, you need to have an understanding as to why they are giving you the advice they are providing you. Also, educating yourself is never a bad thing and it may help you determine what questions you should be asking. Below are some of the online resources that I have used to educate myself about lifting, nutrition, variations of cardio and competing. I’m always looking for new articles and I try to share those on my Facebook page as I think they may interest others. I will try to update this page as necessary.

If you’re in the US a(nd also maybe not in the US), here are some places you should check out. Please keep in mind recommendations aren’t the be all, end all. They are created by studies and sample sizes, not everyone will fit the mold of the sample, but we do need a base line to start.

Office of Disease Prevention and Health Promotion (ODPHP)

* page 116 of the PDF listed as 97, appendix 7 lists recommendations for nutrients, both macros and micros example daily fiber consumption is recommended at 14g per 1000 calories consumed

Food and Drug Administration as well as my post about them

Centers for Disease Control and Prevention

National Institutes of Health


Helpful Web sites, blogs and articles that I use all the time and would recommend to anyone


Books I recommend

  1. Food: The Good Girl’s Drug – How to Stop Using Food to Control Your Feelings by Sunny Sea Gold
  2. 13 Things Mentally Strong People Don’t Do by Amy Morin

Journal articles I’ve cited that I would recommend can be found in the references section of all Wellness Refocused Education posts


Phone applications to help with fitness

Food tracking

  1. My Fitness Pal

To change your meal labels you must log on from your computer, then go to the Food tab and within the Food tab select Settings. You can change all 6 of the labels. Mine say Meal 1, Meal 2, Meal 3, Mini Meal 1,Mini  Meal 2, Mini Meal 3 (because sometimes their smaller meals, not snacks).

I pay for premium because it allows me to track to the gram. It’s $50 a year for the subscription, there are also some other features for the paid versions. The free version allows you to track at percentages, but will tell you the gram as a secondary unit.

Both allow you to create recipes, search for foods and use the barcode feature to scan items.


  1. Seconds

There’s two versions, free and paid for. The only difference I find between the two is the paid version allows you to save timers you’ve created.  I use the free version and I use it the most for Tabata Timer and Round Timer.