R.I.P.P.E.D. Diet and Nutrition Education Center 

R.I.P.P.E.D. is about a One Stop Body Shock! During our R.I.P.P.E.D. workout class you’ll complete the first part of R.I.P.P.E.D. – Resistance, Interval, Power, Plyometrics, and Endurance. The last feature of R.I.P.P.E.D. is Diet and Nutrition.

Here you’ll find the R.I.P.P.E.D. Diet & Education Center with guides, tips, and recipes to compliment your R.I.P.P.E.D. experience. Our nutrition plan, created by Mark Macdonald and Venice Nutrition will give you the education, tools and tips you need to fuel your workouts, take your body to the next level and look and feel your best every day.

Educational Tools 

Click on the TABS below  to explore the many tools to help you meet your fitness goals. 

NOTE:  content box will either be on the side or below the tabs depending on your device.


Power of blood sugar stabilization

To get R.I.P.P.E.D. and look and feel your best, it’s critical to stabilize your blood sugar with the right nutrition.

When blood sugar is stable (levels kept between 80 and 120 mg / dl throughout the day), your body is in balance and naturally releases what it doesn’t need like stored body fat, toxins and excess sodium. Stable blood sugar will also protect and increase your lean muscle mass to ignite your metabolism, eliminate carbohydrate and sugar cravings, boost your energy and help you to break through stubborn plateaus. (See chart below)


What happens when blood sugar is NOT stable? Notice in the chart that whenever you eat too many calories or too many carbohydrates in a meal, your blood sugar spikes (above 120 mg / dl) and your body stores fat.

Just the opposite happens whenever you skip a meal, restrict calories or carbohydrates or exercise on an empty stomach; blood sugar levels drop too low (below 80 mg / dl) and your body is forced to burn lean muscle mass in place of body fat. This loss of lean muscle mass slows your metabolism and makes it nearly impossible to reach your goals permanently.

The truth is, though many people eat “healthy”, they fail to eat “correctly” and inadvertently spike and crash their blood sugar levels all day long. Stabilizing your blood sugar levels with the right nutrition is the only way to achieve your goals permanently.

Blood Sugar Stabilization vs. Calorie and Carbohydrate Restriction

WHY RESTRICTION ALWAYS FAILS. While restricting calories (calories in vs. calories out) or carbohydrates will initially cause weight loss, both methods will unfortunately lead to an immovable plateau once your body reaches its set point (the weight your body wants to weigh and gets stuck at).


Even worse, calories or carbohydrate restriction causes low blood sugar, leading to low energy,cravings and a loss of lean muscle mass. Because fat is burned primarily within muscle and muscle increases the rate at which your body burns calories, losing muscle will only slow your metabolism.

Once you re-introduce the calories and/or carbohydrates you restricted (you can’t starve forever!), you regain the weight back plus excess body fat due to the loss of lean muscle mass and slower metabolism. This makes it even more challenging to lose weight the next time around and leads to the yo-yo dieting syndrome (see chart to the right). The truth is,calorie and carbohydrate restriction trains your metabolism to slow down, not speed up!

WHY BLOOD SUGAR STABILIZATION IS THE SOLUTION. Stabilizing blood sugar has the opposite effect on your body. When blood sugar is stable, you will continually release stored body fat, which is then burned up primarily within your muscle tissue during your R.I.P.P.E.D. workout and even during daily activity. Stable blood sugar also creates an anabolic environment (a positive growth state) to optimize cell reproduction, muscle growth, energy, focus, sleep and stress management.

How Stable Blood Sugar Optimizes your R.I.P.P.E.D. Workouts

You know how intense your R.I.P.P.E.D. workout is! Your heart is pumping, you’re drenched in sweat and feeling the burn! Any workout, particularly one as hard-core as R.I.P.P.E.D. uses glucose (sugar) for fuel. And remember what happens if blood sugar levels drop too low…your body will begin to break down its own lean muscle mass in place of body fat for energy.

It’s critical to fuel your body with a nutrition plan based on blood sugar stabilization. This will ensure that you are burning body fat, protecting your lean muscle mass and have the energy you need to power through your R.I.P.P.E.D. workout!


FACTS to know:

  • Every pound of body fat stores 3500 calories
  • Fat is burned primarily within your muscle
  • More muscle = FASTER metabolism!

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