The Easiest Way to a Healthy and Lean Body Part 1


By Kyle Arsenault CSCS


Athlete: “It can’t be that simple!”

Me: “It is extremely simple. There is one thing you have to remember and follow.”

Athlete: “Ya, and what is that?”

Me: “If it is there you will eat it, and if it is not there you can’t eat it. That is it!”

The concept is extremely simple. In fact, it actually can’t get any simpler. Notice I didn’t say easy, as I know there is a lot of temptation, but…

When it comes to enhancing your overall health and performance, and supporting your training with proper nutrition, all you have to remember is that if performance limiting foods are in your environment you will likely eat them (unless you have incredible self-control which many of us lack!).

So the easiest way to avoid poisoning yourself with the low nutrient, often sugar infused, processed garbage that plagues our society, simply DON’T BUY IT!

Instead, stock you fridge, freezer, pantry and cabinets with nutrient dense, natural foods that will provide you with the greatest opportunity for health and performance success.

It is commonly heard but not so commonly applied…shop the outside parameter of the store!

Below I am going to provide you with a list items (food, spices, etc) that you will find in my fridge (I will follow up with the freezer, pantry and cabinets in the near future).

Because I have only these items available to me when I am at my apartment, I cannot binge, even if my self-control falls victim to that little voice in my head telling me I want nothing more than a bacon wrapped, chili cheese dog with a side of steak fries and a hot fudge brownie sundae…Wait that’s no voice in my head, that is the Sonic commercial on my TV.

I’ll take the obesity and diabetes combo with a side of the jiggly rear end please…

But don’t get me wrong, a cheat meal every once in a while (I usually have 1-2 a week) is something everyone needs, mainly for psychological well-being. But when I cheat, I try to go out and cheat as I do not want to bring an abundance of foods into my immediate environment that will cause my cheat day to turn into a cheat week. Plus, if I am going to cheat, why not have someone else do the cooking and wait on me?!

Ok, so let’s get to it…IF IT IS NOT THERE YOU CAN’T EAT IT, IF IT IS THERE YOU WILL!! Here is a picture of my fridge and a bulleted list of the items found in it. I am not going to explain in depth why I choose these items (if you would like more info just leave a comment below or on Facebook or check out my book HERE for all the information you need). But this should help a bit.


ON THE DOOR (from top to bottom and left to right)



-Natural cheese sticks

-Quinoa (a super grain)

-Beef Jerky

-Tupperware with Easter candy (Ya, EASTER candy…I have A piece every few days)

-Natural Peanut Butter


-Hot Sauce

-Ant Acid (just in case!)

-Canned Alaskan Salmon

-Spicy Brown Mustard

-Fish oil capsules

-Ground Flaxseed

-Lemon Juice


-Full Fat Cottage Cheese

-Full Fat Plain Greek Yogurt


-Pure Natural Maple Syrup


MAIN FRIDGE (from top to bottom and left to right)


-Pyrex with chopped / grilled veggies: green/red/orange/yellow peppers, sweet and red onions, mushrooms, carrots, cucumber, squash (Italian and summer), radish, asparagus, avocado

-Eggs with covered omelet plate ready for the morning


-Baby Spinach

-Samuel Adams Beer (summer variety pack…these will be in here for a good month of two at least, but when I have a beer I make it a good one!)


-Coconut Water

-Pyrex with grilled meat ready for the week (chicken breast, pork sirloin steaks)

-Glass pitcher with left over coffee ready to drink or reheat

-Unsweetened Vanilla Almond Milk (behind coffee and purchased for main reason to make healthy French toast, but I am throwing a little bit in my coffee every once in a while and a splash in my egg mixture for my omelet)

-Bananas (put them in the fridge when they reach optimal ripeness to preserve it!)

-Ezekiel Bread

-Steel Cut Oats (behind the bread; it is like oatmeal but even less processed and hardier)

-In the crisper: uncut veggies for the end of the week (I only shop once a week), apples and oranges


And that is it. With these items I am able to construct delicious and nutritious meals for every meal of the day. Of course there are a few items missing from this list that will make it easier to add some variety and spice to the meals (hint, hint…they are in my freezer, pantry and cabinets and will be covered in a future post…so stay tuned).



This is what is in my fridge, and guess what…I WILL EAT IT. As you can see, the foods that I have provided for myself make it easy to consume nutritious, natural items that will help me maintain optimal health and performance.

Hopefully this helps, and if it does make sure to share it with your friends and family. Get to the Facebookin’ and Tweetin’ and get to making your grocery list. Leave any questions or comments below!

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