Did you know that the FDA changed the nutrition label in January? 

There have been a changes that were put in place to help individuals make more conscious choices in regards to their health. 

We have highlighted the label with some brief information for you. 

We looked at the new changes to the 2020 Nutrition Label. 

Here they are...

2020 Nutrition Label Changes

1) Serving Size
The serving size on the new label is now set to more realistic portions. Remember that your favorite foods have not increased the calories. The higher calorie count you will see is simply a reflection of the change to the portion size listed.

2) Calories
The new label increased type size of the calorie number.

3) Fats
Change from "Calories From Fat" to the types of fat is going to be the new norm. You will see Total Fat, Saturated Fat, and Trans Fat listed on the label.
Be conscious of the types of fat that you are consuming. Decreasing saturated and trans fats overall will lead to an increase in your health for the long run.
Tip: Get your fat from sources such as: Extra Virgin Olive Oil, Avocado Oil, almonds, walnuts, flax seeds, etc.

4) Added Sugars
Added Sugars is an added line to the label. This has been a huge change due to goal of helping consumers make healthier decisions.

Tip: Look at Total Carbohydrates first. If the item is a packaged food, look at the Added sugars to get a sense of type or quality of the food.
It is always best to keep Added sugars low throughout the day.

5) Vitamins and Minerals
They took off Vitamin A and C. In place, Vitamin D and Potassium was add along Iron and Calcium for the reason that we are not getting enough Vitamin D or potassium.
This is a great change and I am happy to see the change will help people look for foods that contain these vitamins and minerals. By doing so there will be an increase in ones health.

As a fitness professional, I welcome this change and hope it will help more people make better choices in the future. This isn't a cure all, and there is always more work to be done, but it is a step in the right direction.


If you have any more questions about the new label or would like to start your Risk-Free Personal Training Trial.

Reach out today.

​John Bedel 

Everyone, no matter where they are in the process to improve their health and fitness are in a constant search for long-term health. 

Since Solid Training has opened its doors in Cincinnati, Ohio. We have constantly given the code to long-term health away to our personal training members. 

The problem I have realized is that the code is super simple. So simple it gets thrown to the way-side.  

If you are looking for improved health and fitness and you wish for it to stick to you long term. 

Here is the code to remember...

8,7,4,3,2,1,0

If you apply this code to your life, you will experience long term health for years to come. 

What do those numbers mean??

Well, I am happy you asked!

Here we go...

8- Sleep
The person who aims for 8 hours of sleep will experience:
-  Increased Energy without the aid of caffeine
-  Increased Overall Mood
-  Decrease in food cravings
-  Increase in training performance
-  Better recovery from training sessions

7- Walking/Cardiovascular Health
The person who walks everyday will experience:
-  A Healthier Heart
- Overall improved cardiovascular fitness and well-being
- Improvement in recovery from a tough training session (feeling less sore)
- Improved mood 
- Improved mobility without doing endless stretching 

4- Nutrition's Four Horseman
The person who focuses on these four nutrition baselines will experience:
- A better understanding on how calories (quantity+quality) support their goal(s)
- A better understanding on what role protein has to support their goals
- A better understanding on what role carbohydrates (+types) has to support their goals
- A better understanding on what role fats has to support their goals

3- Strength Training
The person who strength trains will experience:
- Increase in lean muscle mass (very important for anyone who wants to lose weight/body fat)
- Increase in bone density (very important as we get older)
- Increase in joint flexibility (very important for a person who wants improved movement and fight arthritis)
- Increase in weight control (more lean muscle you gain, the more calories you burn)
- Increase in balance ( as we age, increase strength will help reduce falls and injuries if we do fall)

2- Two Minutes of Gratitude
The person who focuses on 2 minutes of gratitude will experience:
- Increase awareness of the good that is going on
- Realize who is helping them or has helped them
- Experience overall better feeling on where they are going
- Decrease in stress
- This can be done through writing in a journal, meditating, walking calmly by oneself.

1- Focus on 1 Process
The person who focuses on 1 Process will experience:
- Faster Achievement
- Increased Focus
- Overall Clarity

0- Keep the Bad Vibes to a 0
The person who focuses on decreasing the bad vibes they put on themselves will experience:
- A growth mindset
- A better feeling of self
- An increase in productivity and overall growth in their life
- Better relationships with themselves and the people around them
- An improved long-term lifestyle


So that is the code.

It will take work, and it will take a commitment. 

It will not fall in place at once.

You will have to go back to this code multiple times throughout life. But, the more you use this code the challenges you go through will become easier to circumnavigate.

If you are looking to improve your health and fitness, and would like to speak more on how to apply this code to your life. Reach out, I will be glad to help you today!

John Bedel, CEO
Solid Training