Fitness Coaching Resource Guide
This Resource Guide is for Fitness Coaching Clients of Aaron Rashkin, and Members of his Awesome Abs Team.
Some of the suggestions may or may not be for you - it all depends on the conversation that you had with Aaron at the time of your Program Design Call (if you are a Personal One on One Fitness Coaching Client), or perhaps in a conversation with him on Voxer (for Active Clients Only) or on Facebook Messenger if you are a part of his Awesome Abs Team.
There are currently 4 Categories in this Resource Guide.
1. Fitness Equipment
2. Grocery Lists & Meal Planning
3. Nutrition Supplements
4. Recommended Stretching
Simply click any of the links below to jump to a specific section at any time.
Included with a couple of categories are links to products that Aaron either uses or recommends to all of his clients, knowing that the brands are good and the vendors are reliable.
For any questions about anything on this Resource List, don’t ever hesitate to ask.
During Aaron’s 35 years of Fitness Experience, he’s experienced pretty much everything you will encounter on your journey with him. If he doesn’t know something, he will look it up and share his thoughts with you.
Fitness Equipment
Truthfully, you don’t need much more than a good set of multi-resistance body bands, adjustable dumbbells, or a barbell and weights - to strength train - however, as you progress and get stronger, and see the aesthetic changes your body will go through as you continue on your Fitness Journey - you may want to add to your home gym, if you don’t have access to a public one.
Of course, the more equipment you have, the more variety you will be able to experience when it comes to keeping your workouts fresh, fun, and most effective for the maximum effect from your training efforts.
If you are in a position where you already have equipment, or have access to equipment - that's great!
However, if the facility you have access to is lacking in certain machines or equipment, and you have a little extra cash set aside, you can easily add to your home gym with a small equipment purchase - because having it and not needing it right, is better than needing it and not having it.
Always consult with Aaron before you make any big purchases if you have questions or are curious about anything.
You may not need anything because you already have the basics, but feel free to ask if you are unsure.
Recommended Resources
Nutrition and Meal Suggestions
Remember, 40% of your calories at each meal should come from Carbohydrates; 30% from lean Proteins; and 30% from good Fats.
The reason behind this Meal Strategy is that whenever we eat, our body releases what are called eicosanoids into our bloodstream. These eicosanoids are the governing factor that determines which hormones our body elicits during digestion - either fat-burning hormones - or fat-storing hormones.
So, the more often we can eat in this 40/30/30 Ratio - the better.
The more we can reduce the fat-storing hormones, the better.
One of these hormones is insulin. Not only does it help stabilize blood sugar, but it is also a carrier hormone, and it will shuttle any unused calories, right into fat cells. So, we want to maintain insulin control, by eating foods that are low in processed, refined sugars, keeping to our 40/30/30 meal plan, and choosing nutrient-rich foods low on the Glycemic Index, which rates the speed at which food enters our bloodstream in the form of glucose, after digestion.
A great way to ensure that this happens is to keep only the most nutrient-dense foods in your home.
If you notice, you can find almost every single food item on this list, on the perimeter of the grocery store. These are the least processed foods available, so get creative, have fun with your meals, and enjoy the ones you love the most as often as you like.
Add these as staples in your weekly meal plan:
Smoothie Ingredients:
- Baby Spinach
- Frozen Strawberries
- Frozen Blueberries
- Banana
- Peanut Butter
- Protein Powder
- Almond Milk
- Coconut Oil
- Avocado
Countertop Fruit
- Apples
- Oranges
- Grapes
- Mangoes
- Peaches
- Pears
- Watermelon
Salad Ingredients
- Romaine
- Baby Spinach
- Kale
- Arugula
- Iceberg (very little nutritious content but good filler)
- Tomatoes
- Carrots
- Celery
- Peppers
- Avocados
Nuts & Seeds
(Proteins & Fats)
- Almonds
- Walnuts
- Cashews
- Sunflower Seeds
- Pistachios
- Pumpkin
Vegetables
- Peppers
- Eggplant
- Tomatoes
- Carrot
- Squash
- Cucumbers
- Cabbage
- Olives
- Broccoli
- Cauliflower
- Corn
- Mushrooms
Legumes
Contain both Protein and Carbs, and lots of fiber. They go great on salads, in soups, or in a bowl with some light dressing.
- Beans
- Red Beans
- White Beans
- Black Beans
- Peas
- Chickpeas
- Lentils
- Hummus
Starchy Carbs
(to be eaten around your workouts. Also, the whole wheat & grain versions of anything made with flour are going to be much more fibrous - so, more filling - and have less impact on your blood sugar)
- Potato
- Sweet Potato (preferred)
- White Rice (Although higher on the Glycemic Index than Brown Rice, it has more fiber)
- Brown Rice (preferred due to lower Glycemic Index, but is also lower in fiber than White Rice)
- Protein-enriched Pasta
- Bagels, English Muffins
- Oatmeal
- Anything made with flour
Proteins
- Chicken
- Red Meat
- Fish
- Turkey
- Eggs
- Canned Tuna or Salmon
Just keep in mind that any protein that is canned, such as Tuna, Salmon, or Chicken, usually will have high Sodium, and oftentimes preservatives that make it not as healthy as eating it fresh, and not canned.
You can still get a lot of protein from these sources, so as long as you are aware of the Sodium and preservative content, that’s what’s most important.
Plant-Based Proteins:
- Tofu
- Tempe
- Seitan
Fats
- Avocados
- Nuts
- Seeds
- Nut or Seed Butter
- Fish Oil (from both real fish and supplements)
- Chia Seeds
- Dark Chocolate
- Eggs
- Fatty Fish
- Flaxseeds
- Olives
Dairy
(A great source for protein, and sometimes fat, depending on the source)
- Butter
- Cream
- Yogurt
- Ice Cream
- Cheese
- Cottage Cheese
- Milk
- Pudding
Just in case we didn’t talk much about it, stay away from too much Dairy, as it can affect your testosterone production - and Testosterone is critical for the muscle protein synthesis you will experience after your workouts; both men & women alike.
It’s ok to eat some dairy if you like it - just not more than a couple servings per day.
A slice or two of cheese a couple of times per day will not hurt you, and will make food taste better.
You can buy Cheeseless Pizza, and other delicious foods, without Dairy. You can also buy Vegan or Dairy-Free Ice Cream, and a ton of other Dairy-Free Products if you are trying to cut back on dairy, but still want the delicious taste of foods you love.
If you do eat or drink a lot of dairy, just be aware that it will affect your muscle-building hormones.
Here are some Meal Suggestions with approximate calories:
Chicken and Rice
2 cup White Rice bowl with 35-40 grams of protein from Air Fried Chicken breast, diced 1/2 large Tomato, whole diced Avocado. I add a pinch of salt & pepper and a little balsamic oil & red wine vinegar. 600 calories
Fish and Pasta
35-40 grams of Salmon filet, Protein-enriched pasta, handful of grapes, an apple or an orange. 500 calories
Steak and Potato
40-50 grams protein Sirloin or NY Steak, mashed boiled sweet potatoes, 1/2 of my salad for the day which is loaded with greens, veggies, nuts & seeds, and avocado. 700 calories
Classic Cheeseburger
Air Fried Angus Burger on a Bagel with Avocado slices, slice of Swiss cheese, Tsp of Ketchup, Mayo. 1/2 leftover salad. 600 calories
Plate O’ Pasta
Ravioli or Protein-enriched spaghetti or angel hair. Red sauce with added air-fried eggplant, peppers, mushrooms, sweet potatoes, and chopped turkey meat. A couple of small pieces of garlic Italian bread. 800 calories.
Bootylicious Muffin
Teaspoon of honey, Medium size Banana, 2 Tablespoons of Peanut Butter & 2 Tablespoons of Jelly on Whole Wheat Bread. 650 calories
Tuna Salad
Chunk White Water Packed Tuna Fish & Cottage Cheese in a bowl, add in tomato, avocado, carrot slivers, handful of almonds, walnuts, salt & pepper. 600 calories.
3 Egg Omelet
3 whole egg / 3 yolk omelet with sautéed spinach, bacon, tomato, avocado, shredded cheddar cheese. Large Bowl of slow cook oatmeal, tsp of brown sugar, almonds, walnuts, peanut butter, banana, honey. Large glass of orange juice. 1,000 calories
Here are some healthy SNACK ideas...
Note: Not all of these snacks are in the 40/30/30 Ratio, but you can always add to them, to make them more of what you would like to snack on.
Important Snacking Tip:
1. Plan ahead - The most important part of snacking, is not to graze aimlessly. Keep snacks handy in your refrigerator, on your countertops, in ziplock bags, in your car, your purse, your backpack - wherever you are going so that when you are hungry, but don't have the time or the desire for a full meal - you can eat something that will satisfy you, keep your insulin levels low, and provide you with the nutrition that complements your meal plan.
Recommended Nutritional Supplements
Everybody is different. And so is every body.
Supplementing with powders, bars, drinks, even cereal or muffins (as you will see), allows us to help meet our body’s daily & weekly caloric requirements, without having to eat (or drink) all of our calories from whole food.
Now, if you are going to eat only whole food, just keep in mind that no matter how healthy the whole food is - to eat so much that you meet all your macronutrients (Protein, Carbs, and Fats), and getting all the Micronutrients such as vitamins, minerals, and trace elements that are critically important to you building lean muscle tissue, and burning fat around the clock - means that you are going to be eating a lot of food; quite possibly more than you’ve ever eaten before.
By supplementing with healthy food supplements, you can give yourself the advantage when it comes to having all the necessary resources for your body to get stronger, build more toned & firm muscle, and turn your body into a round-the-clock fat-burning machine.
Again, check with me if you have any questions.
Protein Powder
LiveGood’s Complete Plant-Based Protein is designed to be the ULTIMATE Protein Supplement on the market, giving your body the MAXIMUM amount of nutrition with the best ingredients on the PLANET!
Ginspire Nutrition TBPBE S’Mores Protein Bar High Protein Meal Replacement On The Go Snack Smores 10 Count…
Magic Spoon Whey Protein Cereal
Magic Spoon is a healthy cereal. It has 10+ grams of protein per serving, less than a gram of carbohydrates, or sugar, and no fat. It’s not like a bag of potato chips that has no fat. It’s simple, it’s fun to eat, and it will help keep your blood sugar stable while you meet your daily protein requirement, with an extra 10 or 20 grams per bowl. Add in a banana and some Almond or Coconut Milk, and you have a bowl of cereal that tastes just like your favorite brand as a kid!
Enter my name, AaronRashkin at checkout for FREE Shipping
I have one of these every day. They are delicious. I like to add in some sliced fruit and usually add in a little bit of coconut oil before heating it up.
Additional Supplements
Creatine is THE most studied sport supplement, ever. It’s been used for decades by athletes and fitness enthusiasts, but more recently, it’s been discovered that creatine has several other major health benefits. I recommend to EVERYONE that they supplement with Creatine whether they workout or not. This is the brand I use, and the one I recommended to all of my family, friends, and fitness coaching clients. If you are working out, creatine will help you get stronger and help you build more muscle, which is one of the most important factors when it comes to burning fat around the clock.
LiveGood Creatine + HMB Gain Strength, Build Muscle, Preserve Muscle Tissue after Workouts & Enhance Performance
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LiveGood Essential Aminos When it comes to peak performance, nothing works like LiveGood’s Essential Aminos! Our exclusive formula gives you an optimized ratio of ALL Essential Amino Acids, Branched-Chain Amino Acids, AND Electrolytes to support muscle strength and function, to help maintain lean muscle mass, to boost stamina and recovery, and to promote healthy energy and focus!
Recommended Stretches
Imagine that your muscles are like rubber bands...
If you were to pick up a rubber band off the street on a cold day, and attempted to stretch it, it would crack, and certainly break if stretched too far.
The best time to stretch is when your muscles are warm, so, before you start stretching, move a little to get warm.
Perform your first set, and then start by stretching that muscle group. Between every set, you want to stretch the targeted muscle you are training, for 10-15 seconds. As your connective tissue gets warm and your joints become more pliable, you’ll be able to stretch a little further with each performed set.
Never bounce the muscle when you stretch. This is called Ballistic Stretching. You want to do what are called Static Stretches. Just take the muscle as far as it will go, hold the stretch, and then stretch just a little bit further. Ease into your stretches, hold, and release the tension. Breathe. Focus. Stay aware of how you feel at all times.
- High Reach
Reach for the sky with your hands. Use your upper back & shoulder girdle to extend your arms as high as you can. This stretches out your arms, back, shoulders, and neck. - Toe Touches / Low Back Stretch
Keep your knees straight and bend at the waist, keeping your hands out in front of you. Reach for your toes. Look down at your feet. Hold at your maximum range of motion for a few seconds until the muscle releases and go a little further. Continue until you get a full stretch throughout your lower back, hips, glutes, and hamstrings. - Side Bends
With your hands at your sides or one hand at your side and one behind your head, bend to your side with one hand holding the weight at your side, and the other hand up behind your head to full stretch that sides back muscle, or Lat (Latissimus Dorsi) This is also great for ribcage expansion and diaphragm strength, as well as targeting your entire abdominal wall (Transverse Abdominis) - Standing Quad Stretch
Keep your thighs parallel and grab your right ankle or foot with your right hand and pull back slowly. Hold for a few seconds and pull back a little more. As your quad loosens up, pull back a little bit more every few seconds. Switch legs and repeat. - Cobra Stretch
Lay flat on your stomach and place your hands shoulder width flat on the floor. Arch yourself up like you were going to do a push-up but keep your hips on the floor. This stretches your shoulder girdle, your whole back, hips, and core. - Upright Bow & Arrow Stretch
Get down on your knees, then lay flat on your stomach. Reach back with your arms, and grab your ankles right above your heels. Pull your legs toward you as you arch your back. The further back you lean the more of a stretch to your quads and hip flexors. Hold each position for a few seconds. - Knees to Chest
Lay flat on your back and pull your knees up to your chest keeping them very close together. Hold each stretch position with your hands, increasing the tension every few seconds. - Look Aways
Lay flat belly on the floor. Extend arms out to your sides like you are flying and spreading your wings. Look to one side and push the opposite arm into the floor. Hold for a few seconds and repeat several times to thoroughly stretch your shoulders, pec / delt tie in, upper back, and neck. These can also be done standing up, pushing against a machine or wall, between sets of any upper body workout.
So, there you have it - Aaron Rashkin’s Fitness Coaching Resources
As more & more Personal Clients & Members of Aaron’s Awesome Abs Team continue to share their needs & goals for achieving their fitness goals, this Resource Guide will continue to evolve & grow.
If you have any questions, or suggestions for Aaron’ Guide, please feel free to Vox him, ask on your Weekly Check Ins, or on Messenger.
Let’s do this thing!
