For High-Octane Performance Follow The 6/1 Rule


Eating healthy seven days of the week is ideal but can also be a recipe for breakdown. Nobody’s perfect, and eating healthy around the clock can make you feel overwhelmed.


It’s easier to eat healthy six days a week and will still have an impact on body composition and performance. If you pick one day to splurge this will help prevent getting derailed. Also, after eating healthy for six days you might find that your favorite treats aren’t so good anymore.




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As much as you want:

  • Vegetables
  • Fruits
  • Natural nut butters
  • Lean jerky
  • Coconut oil and extra virgin olive oil
  • Lentils
  • Whole grains, oatmeal, quinoa, amaranth, brown rice
  • Whole Eggs
  • Fish, mackerel, salmon
  • Greek yogurt
  • Lean meat, chicken, beef and pork
  • Unprocessed nuts

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Not so often:

  • Fast food
  • Chips
  • Deep fried food
  • Soda
  • Bacon
  • Sugary cereals
  • Alcohol
  • Backed goods high in sugar
  • Cheese
  • Ice cream
  • Candy bars
  • Juice high in sugar

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J.P. Van Alstyne
Head Strength Coach at F.A.S. Training Inc.
J.P. has his Bachelor of Science degree from University of Rhode Island where he primarily focused on exercise science and sports nutrition. He is also a Certified Strength and Conditioning Specialist by The National Strength and Conditioning Association. His athletic background ranges from high school track and field to collegiate rugby where he was the URI Men’s Rugby Captain.

He has trained many different clients ranging from youth athletes, Division 1 athletes, amputees, military personnel and fitness enthusiasts. He has mentored under Dr. Frank Welling training philosophies at F.A.S. Training Inc. and now is full-time strength coach. He has also shadowed physical therapists and has been to multiple seminars to stay in touch with the evolving fitness industry. His main goal in training others is to give them an advantage among others in work capacity, mental toughness, nutrition and how to apply it to every aspect of life.

J.P. strongly believes that knowledge is gained from experience and to truly master something you must live it. Living by this code he has competed in multiple races such as The Toughmudder, Spartan Beast, GoRuck Challenge, 50 Mile Gore-Tex North Face Endurance Trail Run, Rev3 26hour Adventure Race in the Shenandoah Mountains, NYC East River Swim and trekked Mt. Elbert (14,439), Colorado in December during a blizzard.

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