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Tag: nutrition

Whole Body Fuel Tampa Meal Delivery Driven + SWS Studio

Local Lifestyle: Whole Body Fuel Meal Delivery

Written by Luis Echeverry on . Posted in Transformation.

When you’re on the go, you can’t imagine the benefits of meal prep to make sure your fitness goals don’t get derailed. Seriously, with work, family, pets, workouts –who has the time for cooking every day? That’s where Chef Brian Adamo comes in to save the day. Meal prep will help with life balance and health. Keep reading to learn how his cooking supports Driven + SWS fitness and nutrition programs.

About Chef Brian Adamo

Brian Adamo is the owner and Chef of Whole Body Fuel. His culinary career started some twenty years ago and now he’s vying for saint-hood by helping busy Tampa Bay professionals with meal preparation.

He works directly with Driven clients that are struggling with cooking in addition to the time it takes for their increasingly active lifestyle. They also have several meal plans for various lifestyles and dietary needs. Along with Dr. Sarah’s collaboration, they will also custom create orders for clients that have special needs and dietary restrictions.

We love it because the menu is always changing and too many people think a diet has to mean boring. There are lots of awesome options whole body fuel offers from traditional to low carb options. See the current menu at www.wholebodyfuel.com.

Choose a Total Body Transformation

All the time in the gym will do you no good if you call for take out after a busy day. Do your body a favor and get the freshest, chef-Inspired and healthiest meal prep from Whole Body Fuel. The meals are delivered right to your door at a reasonable price.

At Whole Body Fuel – Chef Brian makes meal plans to fit every lifestyle. The menu changes weekly so just like your custom training program at Driven + SWS, your diet stays fresh.

So check them out, and once you have found a plan that fits your lifestyle, click the ‘Order’ link to start fueling your workouts with Whole Body Fuel! If you do not see what you are looking for or you have additional questions, just call them at 855.WBF.FOOD (855.923.3663). Tell them Team Driven sent you!

Eat Before or After My Workout Driven Fit Tampa

Should I Eat Before or After My Workout?

Written by Luis Echeverry on . Posted in Transformation.

Diet and exercise can be SO confusing!  Some people say you shouldn’t eat before a workout, some people say you should.  The same debate goes for eating after a workout, and it’s enough to make your head spin!  At Driven + Sponaugle Wellness, we believe that diet is a key component to your health and fitness journey and that when you eat is just as important as what you eat.  So this brings us back to the question, “Should I eat before or after my workout?”  Our answer….both!!! Here’s why…

Benefits of Eating Before a Workout

Eating before a workout helps fuel your muscles so they will perform at their best. To prevent indigestion while working out, you should eat a meal three to four hours before exercising. Keep in mind: this may be an expirimental timeframe at first as everyone’s body is different. You may find that your body can handle food intake in as little as 30-45 minutes before your workout.

To ensure adequate fueling, be sure to include a variety of nutrient dense, fortified foods.

If you exercise early in the morning and can’t stomach a large meal, a pre-workout snack will work as well.  Your snack should be easy to digest, low-fat, and small in size. A fruit smoothie with a tablespoon of nut butter or a meal replacement shake are great options.  Not only are they great for fueling muscles, they’re hydrating as well.

Benefits of Eating After a Workout

Did you know that muscle building is at its peak during the 30-minute window that follows exercise? So it stands to reason that one of the most important times to eat is within an hour after your workout.  

This isn’t the time to undo the benefits of your great workout and ‘reward’ yourself with large meal, sugary treats, or even a drink with your workout buddies. To fully reap the benefits of your post-workout meal, it should include a carbohydrate, a protein, vegetables, and a fat.  Not only is this well-balanced meal great for replenishing energy and preserving muscle mass, it’s nutrient-packed and good for overall health as well.

Not that hungry after your workout?  A light snack will work too. According to the Academy of Nutrition and Dietetics, a glass of low-fat chocolate milk is a perfect post-exercise snack as is half a turkey sandwich, avocado wheat toast, or whole-grain crackers with hummus. But with sheer number of diets out there, what is good for one person may not be the best for you.

For other suggestions on what you should eat before and after a workout, click here.  If you are interested in the Driven Fit health and fitness experience, please give us a call or text (813) 440-3016 for a free evaluation!

You May Be Interested In…

WHAT DIET ARE YOU ON? AND IS THERE A BEST DIET OUT THERE?
ARE YOU CHASING THE SWEAT?
HOW CHIROPRACTIC CARE IMPROVES ATHLETIC PERFORMANCE

Holiday Challenge!

Written by Luis Echeverry on . Posted in Driven Announcements, Lifestyle, Transformation.

We all know the holidays are coming! It’s already mid-October?! This holiday challenge isn’t one you would normally think! Let’s be honest. Who is going to want to deprive themselves of the Sweet potato casserole, mashed potatoes, and delicious holiday cookies over the next couple of months? Certainly not me!

My challenge to you is to maintain your current weight and work on increasing your caloric intake! … Wait. WUT? How can you possibly eat more and stay the same?

Well, here’s some simple science for you!

Before you start a diet, you have a baseline of average calories you consume in a week. As we go through diets, we decrease our calories, and because of this, we lose weight (initially). During this “diet” phase, our body has adapted to the lower calorie intake and has created a new baseline of calories. One that is lower than you would want to maintain. This is what causes a massive weight gain post-diet.

I would like to work with you to create a baseline that is maintainable during the holidays. Allow you some leeway for that cookie and that extra scoop of mash potatoes. Then as January comes around, we will kick-start you into a fat loss phase that is sustainable! Sign Up and make your appointment to learn more!

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Personal Training Recovery Aides Made Fun

Written by Luis Echeverry on . Posted in Transformation.

New personal training & Wellness Studio

Sunday Recovery Tips

Tired of drinking your branch chain amino acids?

Have fun and turn them into gummy bears 🐻 with this easy recipe  #xtendgummies

Trainer tips Marco Echeverry

Why Should I Take BCAA’s?

To help build and preserve muscle while burning body fat.

When Should I Take BCAA’s?

Before, during, and/or immediately following your workout.

BCAA’s & Body Fat Loss:

Recent research has shown that BCAA’s can have a positive effect on fat loss and preserving muscle.

Personal trainers tips Tampa

I think it’s important to turn your wellness mission into a fun journey.Personal Trainer Tampa South Tampa

This is why I’m totally into finding recipes that will not only motivate me, but also shows my personal training clients in the Tampa bay area that there are ways of making recovery and meal prepping far from boring.

Want more tips on recovery or recipes,  please feel free to email me directly at marco@drivenfit.com.

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Jessica Bull Testimonial

Jessica Bull


The physical and mental aspects, truly sets your coaching programs apart.

As runner now aiming for personal bests, Luis’s adaptive coaching has been a game-changer. The custom training plan, precision in pacing strategies, and innovative techniques have propelled me to new heights in my races. 

I've shattered performance plateaus, and each race feels like a triumph. 

What was not even a dream become a reality when 

“I qualified for Boston” showing me anything is possible ????????

Beyond the individual successes, the sense of community fostered by your coaching team is remarkable. 

The support, encouragement, and camaraderie among fellow runners create an inspiring environment that fuels everyone's journey.

Thank you, Luis, and the entire run adaptive coaching team, for the dedication, expertise, and unwavering support. Joining your Run coaching programs has truly been the best decision I've made for my running journey. I'm not just achieving my goals; I'm surpassing them with each stride.

Gratefully,

Jessica

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Andrew Brown Testimonial

Andrew Brown


I am writing this testimonial with immense gratitude and excitement about the incredible journey I've had with your Run coaching programs, particularly under the guidance of Luis, my run adaptive coach.

Before joining, I was a runner with aspirations of improvement but unsure of where to begin. Luis’s coaching not only provided a structured plan but also instilled confidence in me from day one. 

The personalized approach, tailored to my fitness level and goals, made all the difference.

One of the key benefits I've experienced is the significant improvement in my running technique. 

Luis’s attention to my run programming has not only prevented injuries but has also made my runs more efficient and enjoyable. 

The gradual progression in training ensured that I never felt overwhelmed, and each milestone achieved boosted my motivation.

The mental toughness training incorporated into the program has been transformative. Luis's guidance has not only helped me overcome mental barriers during runs but has also positively impacted various aspects of my life. 

I’m Looking forward to my next few blocks of run coaching leading up to my next marathon in Berlin where I will be looking to reach a sub 4hr marathon ????????

~Andrew Brown

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Jason Arnold Testimonial

Jason Arnold


The approach of sending workouts directly to my watch and the personalized support provided has been a game-changer in achieving my personal best at the half marathon distance.

The convenience of having my workouts seamlessly integrated with my watch has transformed the way I approach training. It's not just about the ease of access; it's the strategic planning and adaptability that make your coaching methods stand out. Each run felt purposeful, and the progression was noticeable from week to week.

What truly sets your coaching apart is the unwavering support I received. The encouragement, insights, and personalized feedback have been instrumental in my success. It's more than just a training plan; it's a collaborative journey where my goals are embraced and pursued with dedication.

I recently achieved a personal best at the half marathon, and I credit this accomplishment to the meticulous coaching and guidance I received. The precision in pacing, strategic advice on race-day tactics, and the mental resilience training have elevated my performance beyond my expectations.

Thank you, luis and the entire run adaptive team, for the commitment, expertise, and continuous support. Your coaching methods have not only improved my running but have also enriched my overall perspective on fitness and well-being.

~ Jason Arnold

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