I try to eat at least 3 meals a day and 3 snacks a day. On busy days it might be 2 meals and 4 snacks but I always try to make sure my snacks have 15 grams of protein and 100 to 200 calories on the busy days.
Water is essential to life and yet most of us are chronically dehydrated.
When it comes to flavored water, I'm in the middle. I think it's okay if it helps you drink more water, but if you uses that as a crutch and don't drink as much when it's not available then it's a downfall.
I definitely drink more water at the end of our workouts. I try to drink as much water as I can 45 minutes before a workout but that does not always happen.
My other big indulgence, although not a pantry food, would be pizza. Fresh baked pizza is always the best but you can always find at least one or two frozen pizzas in my freezer at all times, just in case of an emergency.
By planning meals and snacks you are able to incorporate more variety and keep a more balanced diet with proper carbohydrates, proteins and fats. Not only that, you are able to evaluate if all the food groups are being consumed throughout your day. Also when you have a plan you have a shopping list. If a food is not on the shopping list it is usually unlikely to make it home...
Push ups into plank ups into holding plank. It's a great exercise for push day. Start in push up position and hit 5-20 push ups (depending on clients level) then go into plank ups which are a little easier (from hands in push up position to elbows in plank position) and repeat 5-10 times.
They are a functional movement that people need to be good at. Not to mention the fact that squats work just about every muscle in your lower body. So for strengthening and improving the overall conditioning of your lower body, squats is a great place to start.
If I had to pick 1 exercise for full body I would probably choose thrusters. Start off with body weight squats to make sure they don't have any horrible mobility issues, then progress to using a dumbbell (holding sideways at the check/collarbones).
This helps speed up your metabolism when you are not training thus you burn more calories outside of the gym as well. For the quickest and best results for cardiovascular fitness, interval training tops them all!