Fitness Friday
Each Friday, we send out “Fitness Friday” tips for fitness and nutrition in the weekly digest email that goes out to the membership. If you have any Fitness thoughts or suggestions for the Club, please email your input to: fitness@irvingtonclub.com. Let’s get fit!
FITNESS FRIDAY - October 17th, 2025
Simple Tips on How to Eat for Better Performance
The goal for better nutrition is to provide the body with stable energy and sufficient nutrients to perform. Below are six guidelines to simplify what better nutrition means for your body.
FUEL: minimally processed, high-fiber carbohydrates that provide sustainable energy
BUILD: lean proteins that provide the body with building blocks for repair and recovery
PROTECT: healthy fats that decrease inflammation and nourish the brain
PREVENT: colorful fruits and vegetables that provide the fiber, vitamins, minerals, and antioxidants needed for repair and immune function
HYDRATE: ½ to 1 oz of water per pound of body weight per day
THE 80/20 RULE: We are only human and eat for pleasure as well. Strive to eat right 80 percent of the time and not beat yourself up about the other 20 percent. The 80/20 rule is not a relaxed approach to nutrition, but mindful eating. If you take one day off a week and eat virtually anything you would like, you would be eating well 85.7% of the time.
If you have any questions, comments, or recommendations for future articles, please contact the Fitness Committee at fitness@irvingtonclub.com. Thanks!