New Year, New Me: Mastering the Basics
New Year, New Me: Mastering the Basics
New Year New Me Challenge 2026
Meet Our Week 6 Coach: Roderick
As we wrap up our New Year, New Me Trainer Series, we’re excited to introduce our final featured trainer: Roderick — a coach who doesn’t just talk about discipline, performance, and consistency… he lives it.
Roderick holds a Bachelor’s degree in Kinesiology and previously owned a CrossFit gym where he trained hundreds of athletes across all levels. From beginners learning proper movement patterns to seasoned competitors pushing for PRs, he has guided athletes through every phase of training. His approach is rooted in science, sustainability, and real-world application.
And if you’re wondering whether he practices what he preaches — absolutely. Roderick has barbell back squatted 400 pounds and bench pressed 285 pounds, all while following the exact nutrition principles he teaches today. His strength didn’t come from extremes or crash diets. It came from consistency.
Today, he’s sharing three foundational nutrition tips to help you stay on track during your training phase and maintain a healthy, strong physique long term.
1. Get Protein in With Every Single Meal
If there’s one non-negotiable in Roderick’s nutrition philosophy, it’s protein.
Protein plays a critical role in muscle repair, recovery, and overall body composition. When you train — whether you’re lifting weights, running, or doing high-intensity workouts — your muscles need adequate protein to rebuild stronger. Without it, progress slows.
By including protein in every meal, you support muscle growth, stabilize blood sugar levels, and improve satiety. That means fewer energy crashes and less mindless snacking.
What does this look like in practice? Think eggs at breakfast, chicken or tofu at lunch, Greek yogurt as a snack, or salmon with dinner.The exact amount varies from person to person based on body weight, goals, and training intensity — but building the habit of prioritizing protein at every meal is where success starts.
2. Drink Water Before You Do Anything Else
Hydration is one of the most overlooked aspects of nutrition.
Before coffee. Before emails. Before scrolling.
Drink water.
Proper hydration supports digestion, performance, nutrient absorption, and even appetite regulation. Many times when we feel “hungry,” we’re actually dehydrated. Starting your day with water sets the tone for better choices throughout the day.
During training phases especially, hydration becomes even more important. Muscles are composed largely of water, and dehydration can directly impact strength, endurance, and recovery.
Roderick encourages making hydration automatic. Keep a water bottle by your bed. Drink a full glass first thing in the morning. Carry water with you. Build the habit first — optimize later.
3. Focus on Real, Colorful Foods
Nutrition doesn’t have to be complicated.
Roderick’s third principle is simple: fill your plate with real foods as often as you can.
That means lean proteins, vegetables, fruits, whole grains, and healthy fats. Aim for color and variety. The more colorful your plate, the more diverse nutrients you’re likely getting.
This doesn’t mean you can’t enjoy sweets or chips every now and then. Sustainability matters. But when the majority of your meals are built around whole, minimally processed foods, your energy, digestion, recovery, and physique will reflect it.
You may be wondering: how much protein? How much water? How many servings of vegetables?
The truth is — it’s different for everyone. Your goals, body composition, activity level, and lifestyle all play a role.
But if you start now with these basic principles, you begin building habits. And habits create routine. Routine creates consistency. And consistency creates results.
That’s the foundation Roderick has used to build strength, train hundreds of athletes, and maintain a powerful, healthy physique.
If you’re in your training phase right now — whether you’re chasing a PR, leaning out, or simply trying to feel better — start simple.
Protein at every meal.
Water before anything else.
Real, colorful foods on your plate.
Master the basics, and the results will follow.
This Is Your Final Week to Commit
This is officially the final week to join our 6-Week Challenge.
If you’ve been thinking about committing to healthy eating, building structure into your routine, and staying consistent for six straight weeks — this is your sign.
Complete six consecutive weeks of fueling your body with intention, and your 7th week is on us.
No extremes. No crash dieting. Just simple principles, chef-crafted meals, and a commitment to showing up for yourself.
Join the challenge. Commit to the process. Build the habits now — and let the results follow.
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