Premier Fitness Systems’ Elite Nutrition Program

Do you want a leaner, fitter, more functional body? Do you want to achieve a more balanced life? If so, there is no reason why you this can’t accomplish this goal. Nevertheless, you will need a fitness program that includes educational information about how and what to eat, as well as a training regimen that continues to challenge the human physiology every time you train. However you break it down, in order to achieve great health and fitness, you must eat right and train correctly each and every day! You cannot separate the two and expect to achieve lasting results.

Premier Fitness Systems training programs will actualize your success. At PFS there is complete integration between proper nutrition and premier training programs. You will build a stronger, fitter, healthier body through accurately focused training, but also you will receive the nutritional guidance that must accompany the training to help you reach your desired goal. Our programs are designed to modify bad eating habits and build healthy ones. We do this by educating you on what are the best foods for your body’s maximum nutrition, how to analyze the proper protein/carb/fat intake daily, and finally teach you to be accountable for reaching your personal goals.

There are no short cuts…. no magic pills…. when building a healthy balanced body.  On the other hand, with a little focus and hard work you will be on your way to having the body of your dreams.


Premier Fitness Systems pledges to deliver energy from every workout… to be passionate about helping you achieve your goals…. and together, we will get results!

Balanced Nutrition Keys:

  1. Try to choose the least processed forms of foods:  fruits, veggies, and whole grains.
  2. Eat breakfast every day.  No excuses!
  3. Eat smaller portions more often, spread evenly across the day.  Remember food is energy, and our bodies need energy all day long.  You should be eating five to eight meals a day.
  4. Stay hydrated (.6x body weight = ounces of water per day) by drinking non-caloric beverages (water/green tea).
  5. Include a lean protein source with each meal.
  6. Choose foods, especially carbs, rich in fiber (25 to 35 grams a day).
  7. Add a multivitamin, antioxidant, and omega-3/omega-6 supplement to your daily routine.
  8. Eats fruits and vegetables with each meal.
  9. Drink a mixture of carbohydrate and protein before and after your workout.
  10. Get plenty of rest.  Never underestimate the power of sleep!



Healthy Holiday Meals: Summer Squash Soup

The holidays are a beautiful time of year, but nobody said that it was easy to eat healthy during this time. There are constant gatherings and parties with endless opportunities to eat bad. So having healthy holiday meals that taste good is essential to staying on track and staying fit. This recipe for summer squash soup is a great alternative to some of the tradition holiday meals that are not the best options for your health.
healthy holiday meals

  • 1 Summer squash
  • 1 cup of chopped broccoli
  • 1 diced tomato
  • 1 cup of quinoa
  • 1/4 cup of chicken broth
  • 1/4 cup of water
  • 1 cup of coconut milk
  • 1 lb of ground beef
  • 2 tbs chili garlic paste or sriracha
  • 1 tbs of garlic powder
  • 1 tbs of cumin
  • 1 tbs of chili powder
  • 4 slices of bacon


In a large skillet cook bacon until crunchy--remove from pan and set aside. Peel summer squash and cut in to cubes. Cook squash and 1/2 cup of broccoli in bacon drippings until tender. In a blender add squash, broccoli and chicken broth. Slowly add coconut milk until creamy then set aside. In the large skillet cook ground beef, tomatoes and crushed bacon. When ground beef is just about finish add quinoa and 1/4 cup of water--cover and let cook for 15-20 minutes or until quinoa is fully cooked. Serve beef mixture at the bottom of a bowl then top with soup. Garnish with remaining broccoli and cheese if you desire. Enjoy!!

The Healthiest Sweets For The Holiday Season: Sweet Potato Pie

Sweet potato's are one of most nutrient dense foods you can eat. I have clients use sweet potatoes for a pre-workout meal and in my opinion are a true super food. If there is one desert that might be actually healthy sweet potato pie would have to take the cake. This time of year there are always plenty of distractions from staying on your clean eating regiment. One strategy to avoid completely follow off is to always have healthy alternatives around the house. So if you have a sweet tooth bake a couple of sweet potato pies and when you get the urge cut yourself off a small sliver and indulge. Just don't over do it! It is possible to achieve a healthy, fit body without just eating boiled chicken and steamed veggies, it just takes a lot of discipline.

This recipe makes around 12 servings

Low-Fat Crust
  • 1 3/4 cups all-purpose flour
  • 1/4 teaspoon salt
  • 6 tablespoons chilled oil (canola or olive oil)
  • 1 extra-large egg white; lightly beaten
  • 1 1/2 teaspoons vinegar, either white wine or apple cider
  • Ice water as needed
Sweet Potato Filling
  • 16 ounces sweet potatoes, baked till soft, with skins removed
  • 4 egg whites
  • 1/2 cup sugar or Replace 1/2 cup of sugar with 1/2 cup plain yogurt plus 1 tablespoon liquid Sweet Leaf Stevia. Alternate substitution: Replace 1/2 cup of sugar with 1/2 cup unsweetened applesauce plus 1 tablespoon liquid Sweet Leaf Stevia.
  • 1 1/4 teaspoons cinnamon
  • 1/2 teaspoon ginger
  • 1/4 teaspoon cloves
  • 12-ounce can evaporated skim milk

To make crust: Preheat oven to 350 degrees F. Mix flour and salt in a medium bowl. Carve a small well in the middle of the flour and add chilled oil to it. Mix with fork until dough is crumbly. Mix in beaten egg white and white wine vinegar. Using your hands, form dough into ball, adding ice water to the dough if it is still a bit crumbly. Dough should hold together well. Refrigerate until very cold (1/2 hour). Roll dough on a floured surface until 1 inch thick. Drape over 9-inch pie pan, being careful not to tear the dough. Trim off the excess pieces and discard. Bake for 7-10 minutes or until golden brown.
To make filling: In a medium-size mixing bowl, mix all ingredients. Pour into the prepared crust and bake at 350 degrees F. for approximately 30 to 45 minutes, until knife inserted in center comes out clean.

Nutrition info:
221 calories, 6g protein, 34g carbohydrate, 7g fat (1g saturated fat), 2g fiber, 125mg sodium


Spaghetti Squash Pad Thai

•    1 spaghetti squash
•    1 to 1 1/2 cups raw chicken breast or thigh meat, sliced
•    Marinade for Chicken: Juice of 1 lime, tbls of agave nectar
•    4 cloves garlic, minced
•    optional: 1-2 fresh red chilies, minced
•    3 cups fresh bean sprouts
•    3 spring (green) onions, sliced
•    1/2 cup fresh coriander/cilantro (highly suggested to do freshly ground)
•    1/3 cup crushed or roughly chopped peanuts (or other nuts, such as cashews)
•    1/4 cup chicken stock
•    1/8 tsp. ground white pepper (you can use black if you need too)
•    coconut or olive oil for stir-frying, and wedges of lime
Pad Thai Sauce:
•    1 tbs of peanut butter
•    4 tbs of chili sauce (I used Sriracha)
•    1/8 cup of olive oil
•    Juice from one lime
•    Juice from 1/2 of a lemon
Pre-heat oven to 375 degrees. Dice chicken in to 1 inch cubes. Place chicken in a Ziploc bag and cover with marinade. Set aside in refrigerator.  Cut spaghetti squash in half (long ways) and drizzle olive oil and add salt and pepper to taste. Bake in oven for 30 minutes.
In the meantime, in a medium bowl whisk together ingredients of the Pad Thai sauce until smooth and set aside. Heat a large frying pan or wok and add about 2 tbs of olive oil/coconut oil, garlic and chillies. Let the garlic and chilies perfume the oil for about 30 seconds then add chicken with marinade. Saute chicken until pan looks dry then add 2 tbs of chicken broth at a time--let chicken cook for about 5-8 minutes or until chicken is cooked.Add spaghetti squash, coriander, and bean sprouts. Using tongs or cooking chop sticks fold the ingredients in to keep the spaghetti squash from breaking. Gradually, add the Pad Thai sauce and save some for garnish.
Plate your delicious Pad Thai and garnish with green onion, cilantro and crushed nuts. I topped ours off with the rest of the Pad Thai sauce. Yum! ENJOY!

Remember to live with energy, have passion for what you do and demand results.

Never Forget Your Dreams!


More Articles...

Page 3 of 15


Contact Info

  • Premier Fitness Systems
  • 7267 E Adobe Dr. Ste 101
  • Scottsdale, AZ 85255, USA
  • Tel: (480) 245-7082

Site Tags

    fitness centers, health clubs, fitness locations, corporate wellness, lose weight, exercise, racquetball, swimming, indoor cycling, spin class, basketball, free weights, health club, fitness club, gym, gym memberships, personal training, nutrition information, workout, scottsdale arizona