Everyday DOs and DON’Ts


IFBB Pro Jennifer Andrews knows a thing or two about eating right and staying in shape. Check out these 8 tips to help you achieve your goals!


DO: Eat 5-6 meals per day consuming every 3 hours. Plan and have them prepared ahead of time.

DON’T: Wait until you are hungry to figure out what you are going to eat! You will end up eating what is convenient and most of the time this is not a balanced healthy meal.


DO: Forget about yesterday if you messed up and get back on track.

DON’T: Skimp on meals today because you were bad yesterday. This is horrible for your metabolism and will confuse your body!!


DO: Have a water bottle next to you and drink at least 3 liters per day.

DON’T: Wait until you are thirsty to drink because at this point you are already dehydrated. Many times your body will trick you into thinking it’s hungry when actually all you need is water not food!!!


DO: Eat a the proper meal with carbs and protein before and after a workout. The portion is: 25% of daily carbs and 20-30 grams of  protein (1.2 grams per pound is the daily intake) should be consumed before and after. Yes this is 50% of your daily carb allowance.

DON’T: Go to the gym with no fuel because the engine will not run and your body cannot work on improvements.

NOTE: it is okay to do cardio on an empty stomach if it is a short session and if your goal is to lose fat.


DO: Have a QUEST NUTRITION bar on you at all times

DON’T: Go out of the house empty handed because you never know when you may be delayed. You do not want to go longer than 3 hours without eating or your blood sugar will drop and then you find yourself binging or eating bad foods.


DO: Eat your veggies!! No veggies=Unbalanced meals

DON’T: Make your meal unbalanced or your body will not be satisfied and will hunger for more or feel yucky!


DO: Reward yourself for your accomplishments and make sure it is with something you will work toward.

DON’T: Overlook your hard work and go the the next goal without rewarding yourself. Some of us are so hard on ourselves and forget to look back at the great things we have achieved.


DO: Make time for yourself… You are worth your own time even if it is only 1 hour per day!!

DON’T: Get so busy you forget who you are and deprive yourself of the things you enjoy.


Guest post by IFBB Pro Jennifer Andrews.