Nutrition

Eat Well, Live Well

At Laid-back Fitness, we don't believe in punishing diets or obsessing over calories. We believe that eating well — about 80% of the time — is enough to transform your health, energy, and body composition.

Our nutrition approach is rooted in two simple frameworks: the Primal Blueprint and the Weston A. Price Foundation. Both focus on real, whole foods close to their natural state — and both have helped our clients feel and perform better without feeling deprived.

What we eat is one of the greatest contributing factors to our health! Of course, we believe in living a little and not letting a strict diet control our lives! Therefore, if we can eat well for at least 80% of our caloric intake, indulge sensibly, and do a little intermittent fasting as damage control, we can have healthy bodies and minds!

Our two favorite guidelines for nutrition come from the Primal Blueprint and the Weston A. Price Foundation. Both embrace whole foods as close to their natural state as possible and avoid processed, sugary, refined grains, legumes, trans and hydrogenated fats, and high-risk conventional meat and produce.

The only major differences involve dairy, grain, and legumes. The Primal Blueprint recommends avoiding these foods. The Weston A Price Foundation recommends the use of dairy “from pasture-fed cows, preferably raw and/or fermented” Grains and legumes must be “prepared by soaking, sprouting or sour leavening to neutralize phytic acid and other anti-nutrients.”

Why Nutrition Matters at LbF

At LbF, we train the whole person — not just the body. That's why nutrition is part of what we teach. Movement + food + mindset = the real formula for lasting health.

Balanced Nutrition

Foods to Eat:

Mostly organic and preferably local vegetables and fruits, high-quality animal products, nuts, seeds, healthy fats and oils, spices, herbs, and supplements.

Foods to Avoid:

Sugary foods and beverages, refined grains (wheat, corn, rice, pasta, breads, cereals, etc.), raw legumes, trans and partially hydrogenated fats, and high-risk conventional meat and produce.

🥑 Quick Win Tips:

Mostly organic and preferably local vegetables and fruits, high-quality animal products, nuts, seeds, healthy fats and oils, spices, herbs, and supplements.

  • Swap refined grains for starchy vegetables like sweet potatoes

  • Choose grass-fed, pasture-raised meats when possible

  • Add healthy fats (avocado, coconut oil, olive oil) to every meal

  • Eat until satisfied, not stuffed — let hunger guide you

Frequently Asked Questions

Do I have to follow a strict diet to train at LbF?

Not at all! We follow the 80/20 approach — eat well most of the time, and enjoy life the rest.

Do you offer nutrition coaching?

Yes! Ryan incorporates nutrition guidance into private training sessions.

Is this approach good for kids too?

Absolutely. Whole foods and natural movement go hand in hand — for all ages.

Want personalized nutrition guidance?

Ryan works with clients one-on-one to build a nutrition approach that fits your lifestyle — no strict diets, no calorie counting.