top of page

I'm a title. Click here to edit me


Alicia Crawford

OnTrak Personal Training Nutritional Counselor


A nutritional counselor since 2001 and an valued member of the OnTrak Personal Training Team , Alicia holds her Bachelor's degree from Middle TN State University in Nutrition and Food Science. 


Diet is one of the most important components when it comes to living a healthy lifestyle. OnTrak Personal Training takes an educational approach to teaching people how to eat properly.  No two people are the same, so the focus is on a lifelong approach to eating fad diets or quick fixes here!


Healthy Eating Tips

Understand that proper nutrition is absolutely VITAL in reaching your fitness goals. Many people are diligent about working out, but sabotage all their hard work by what they eat. OnTrak Personal Training provides the tools to transform your workouts and lifestyle long-term.


Here are a few recommendations:


1. Eat Breakfast.  This first meal breaks the fast that our body goes through at night.  This helps rev up our metabolic rate for the rest of the day. It also helps to prevent overeating for the remainder of the day.


2. Eat 5 to 6 small balanced meals a day. This keeps our blood sugar better regulated, keeping us from "binging" at about 3:00 in the afternoon.


3. Plan your eating.  This takes a little work, but will reward you in the long run. Plan out menus, grocery shop accordingly, and skip the fast food.


4. Eat slowly and chew your food thoroughly.  It takes several minutes for your brain to register that you are full. Chewing is the first process in breaking down our food.  If we eat too quickly, our bodies miss out on some nutrients.


5. Eat your fruits and vegetables.  Just realize that if you eat a salad,  it can have more total calories and more calories from fat than a cheeseburger after you add the cheese, dressing, croutons, eggs, etc.


6. Drink a glass of water before each meal.  This takes up space and you won't eat as much.


7. Drink .5 oz per lb of body weight in water daily. Example: 150 lb person needs 75 oz of water, or about 9 cups a day.


8. If you drink caffeinated beverages, replace equal parts with water. Example: For each cup of coffee, consume an extra cup of water.


9. Never let yourself get hungry.  This is when we become more vulnerable to eating junk.  By eating 5 to 6 small meals a day, you avoid getting hungry.


10. Understand you are what you eat.  Our cells are constantly dying and rebuilding. We are made up of the food we put in our mouths.  In essence, "eat like crap and that's what you get."



Content provided by:

OnTrak Personal Training

Personal Trainer Franklin TN




Personal Nutritional Counselor Franklin TN.
bottom of page