You Are A Lean Machine
You Are A Lean Machine
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Perfect your nutrition to support your active body, learn about what might be hindering your fitness journey and leave with tools to support weight maintenance and weight loss.
After this workshop I want you to leave with having a better knowledge of
• identifying if there are things that are hindering your fitness journey.
• what foods will support your active body and maintain build lean muscle
• tools to support weight loss if that is your goal
There may be many speed bumps in your fitness journey, but these are two
common challenges that I see:
1. Lack of quality sleep
Lack of sleep= spike in cortisol= sticky weight. Weight gain caused by
hormone imbalance usually sits around the middle and bra line.
Lack of sleep effects neurotransmitters
More sleep encourages muscle growth and repair and increases
serotonin
2. Lack of planning
Make the healthy choice the easier choice (cut up veggies in the fridge
rather than chips- may seem simple but it can be huge in getting in
foods that are going to support instead of hindering your fitness goals.
Plan meals so you’re not munching while trying to figure out what to
make for dinner.
Meal planning can help with this. People say that they don’t have time
to meal plan. It actually saves time because you are making less trips
to the grocery store, which also means less temptations to buy food
that is not supportive to your goals.
It also saves money and time because you spend less time doing
small shops and potentially wasting food.
If you are only buying the food that you are going to prepare
healthy meals with then you are not going to have the less ideal
choices in the house.
Foods to support an active body
Many women I see are not consume enough of the right foods and get into a
cycle of feeling deprived which usually ends in a binge phase which is then
often followed by guilt.
Not only harmful to your self-esteem but also to your body. Our bodies
can’t build strong muscles if you are not giving it what it needs function.
• Protein- .5 grams per pound of body weight (160 pds- 80grams of protein)
IF you don’t get enough protein in your diet, your body will break down
muscle to get the protein needed to sustain your body.
examples of protein are chickpeas, egg, nuts, chicken or fish.
• Fats- help with muscle preserving, fat burning and hormone function. Help
transport nutrients in and out of our cells and deliver amino acids to muscle
tissue.
Examples of fats are avocado, nuts, seeds, coconut oil, fish
• Heathy carbs –Complex carbs give us many needed minerals and vitamins that
our body could be lacking otherwise such ad B vitamins, zinc, folate and
magnesium.
carbs are stored as glycogen in the liver and muscle tissue and provide
energy during your weight training and post workout. Basically, carbs
are fuel for our body and brains.
Fuelling our bodies with complex carbs and reduce the cravings for
simple carbs. Also, if you are getting enough protein, fat and fibre in
your diet our cravings for carbs will be reduced.
Examples of healthy carbs is apples, carrots, yams, whole grains
Weight loss
These tips also support a healthy body even if weight loss is not your goal.
• Don’t fear the fat or protein. Protein and fat will not make you fat. We
talked about the requirements for an active body for protein. There is no
magic number but have a rough idea of what you should be getting can help
and then listen to the message your body is giving you to fine tune that
number.
• Fats burns fat- eating more fats regularly rather than carbs signals the body
to start burning fat for fuel after the crab fuel is used up.
• Fats take longer to digest than carbs so we are left more satisfied for
longer, can send signals to the brains that we are full after eating (opposite
of what carbs do)., tastes good.
• Favourite recipe is nutty fat bombs on my website. Simple and gives a good
hit of protein and healthy fats.
• Fibre- moves through toxins, slows down release of nutrients which keeps us
feeling full for longer. 20-38 grams per day.
• 80/20 rule- 80% food that fuels your body to meet your health goals and 20% food for your soul with No guilt!