I saw this on Precision Nutrition and thought it was a really great article so I have reposted it. Being prepared and buying healthy and nutritious food really is the first step to having a good diet. If you don’t do this, you’re already setting yourself up to fail. Make sure you are prepared! OK so here is the Supermarket Survival Guide from Precision Nutrition (click on the images/tables to make them bigger)


Most of the supermarkets are laid out the same way: most of the healthy stuff is around the edges. Most of the stuff to avoid is in the inner aisles. Here’s a sample supermarket layout to help you plan your attack.

Stick mostly to the perimeter, where you’ll find lean protein plus fruits and vegetables. Areas to avoid or visit sparingly are orange. Be especially cautious around the cash register and ends of the aisles where there are often eye-catching displays of junk food. And yes, the bakery is the first thing you smell when you walk in…



Look for colourful fruits and veggies as much as possible. Eat the rainbow! Look for what’s in season and/or local. It’ll be fresher, cheaper and tastier.



Of course, you’re taking your fish oil… right?



Remember you want whole grains.




Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

One Response

  1. Hello Rachael!
    I love the idea of gaining strength, but I am extremely bulky (both muscle and fat) around my thigh areas. I am afraid of lifting heavy because of how thick my thighs are. What should I do?
    I am 153 cm and weigh 61.5 kgs

    I stopped doing any kind of strength training.. and i am now focusing on running/walking.
    I used to eat around 12000 calories (I am trying to lose fat) and now I have raised it up to 15000.. and planning to do body weight strength and cardio…I am aware this won’t increase my strength, however.
    The only place where I’d like to get realllyy bulky with muscle is the gluteus area.. This is really stressing me out.

    Any advice??

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