Nutriton & Supplements

Here it is:

Our bodies are from way back when, in the stone age. We used to have to hunt for our meals, so it is our natural born instinct to save and store fat just to survive. As we get older, we create a “slow metabolism”. A slow metabolism is when your body slowly breaks food down in order to survive and sustain the body. For example, if you eat X3/day then your body must slowly breakdown the food while storing all the fats, all the sugars, and all the carbs because it doesn’t know when its going to get fed again so therefore it needs to do what it needs to do in order to survive (think of a bear going into hibernation). How we can combat this fat storage is by creating a “fast metabolism”. Have you ever heard of “you should eat 5-6 well-rounded meals per day in order to lose weight”? Well, instead of saying “how many times per day” one should eat, I would like you to say “I eat every 2-3 hours”. By eating every 2-3 hours your creating a fast metabolism, meaning: when you put the food in your mouth, your body already knows its going to get fed again soon so it  powers through whats in your stomach, takes only the nutrients that it needs, and gets rid of the rest, so it can make room for the next meal.

As soon as you wake up, you have 1 hour to get food inside your body so it can kick start your metabolism- if you wait longer than an hour then you slow down your metabolism; your more likely to store fat from your next meal because you’ve been sleeping for (hopefully) 6-8 hours so thats 6-8 hours that your body hasn’t had any food. If you drag on breakfast then thats 8-10 hours that your body hasn’t had any food so your body will most likely store your next meal as fat because it needs to survive and it doesn’t know when its going to get fed again. Also, your body needs energy to operate, so if you don’t eat, then you will start breaking down your protein synthesis (muscles) for energy.

This information is also nutrient specific. This is an example for people that think that cutting down all their carbs will make them lose all the weight (crash diet). Yes, cutting down all your carbs will make you lose the weight, but living a carb free lifestyle is very unrealistic because its unsustainable; even fruit is a carb! If you ate only one piece of toast at noon every day and this was your only carb of the day, then your body is waiting 24 hours before it gets a carb again. So when you finally get the carb, your body will save and store all of its components because it doesn’t know when it will get a carb again. So now, this is why its important to eat well rounded meals every 2-3 hours. Your first step will be to cut out processed foods for the obvious reasons like we don’t know how its made or whats it made from. Your new rule of thumb, whenever your confused, is: if it didn’t swim in the sea, grow from the ground, or fly in the sky, then its not for you.

I find that laying out the guideline below, helps empower my members with knowledge to make their own nutrition decisions and feel confident about it. Healthy eating doesn’t need to be boring but now you don’t eat for flavour, cravings, or boredom. Food is your fuel;  you eat to grow (or lose!). After all, the cliché is true: Creating a fit body is 25% exercise and 75% diet. You can exercise ‘till the cows come home’ but if your eating like garbage, you’ll look & feel like garbage. You now look at food as its macros: protein, fat, and carbs. Fruit and vegetable macros divide between carbs (‘good and bad’, because of the fibre plus its affect on blood sugar spiking) as well as fats. Regardless of their contents, I would way rather you ‘fill up’ on these natural foods, rather than processed. These food guidelines go hand in hand with your training program.

Juicing: Although juicing has many proven benefits, your body has to use energy (calories) to break down food in your stomach so its always better to choose a hard source instead of a liquified source. Protein shakes and other liquified nutrients does have a time and place: POST workout when your body is demanding nutrients for optimal recovery.

Nutritional Guideline For A Body Fat Decrease Goal
    • Meal 1
    • Meal 2
    • Meal 3
    • Meal 4 (Pre Workout)
    • Meal 5 (Post Workout)
    • Meal 6

    • Protein + Fat (+ Veggies)
    • Protein + Carb
    • Protein + Veggies + Fat
    • Protein + Carb (+ Veggies)
    • Protein + Carb + Veggies
    • Protein + Carb + Veggies

Body Fat Decrease Goal: If you plan to workout in the morning, combine Meal 1 & 2’s carbs so you have energy for your workout. Move up your post workout meal so that your having your largest amount of carbs. Continue your meal schedule. Your last meal will always be your protein and healthy fat so if you need to add in another meal after then (if your having a late night), then make it another Protein, Veggie, or Fat choice. Your eating carbs & healthy fats X3/day & protein X6/day. I put some of the veggies in brackets because like I mentioned before, veggies are a ‘free food’ and can be eaten to use as a healthy filler.

Nutritional Guideline For A Muscle Building Goal
    • Meal 1
    • Meal 2
    • Meal 3
    • Meal 4 (Pre Workout)
    • Meal 5 (Post Workout)
    • Meal 6

    • Protein + Fat + Carb (+ Veggies)
    • Protein + Small Carb
    • Protein + Veggies + Fat
    • Protein + Carb (+ Veggies)
    • Protein + Carb + Veggies
    • Protein + Fat + Small Carb (+ Veggies)

Muscular Development & Growth Goal: You’ll see that the tables are similar except that you have an increase in carbs compared to the body fat decrease goal chart. Although you are given more carbs, please be mindful of your measurements and choices. Remember that post workout should be when the largest amount of carbs are consumed per day.

Supplements

BASELINE of essentials for good health:

Multi- Vitamins *Get one for an “Active Female”. There’s so many gaps in our nutrition these days that it’s good to just cover all of our bases.

Omegas * Your bodies lubricator, good for your cardiovascular health, gives you shiny hair, clear skin, and hard nails.

Probiotics *Health for your intestine/gut; your intestines are what absorbs the nutrients from your food and into your body.

SECONDARY not essential but will help you get to your goal faster

Protein Powder *Protein powder is a quick way to get in your nutrients. It helps when your in a bind or need different ideas for protein. Proteins come with AND without carbs so be sure to check the label when purchasing. Not one is ‘better’ than the other when it comes to carb content, it’s just that there is a time and place for either.

Pre-workout * Carbs = energy. This is a way to get energy but without ingesting carbs. This will make you the SUPERWOMAN version of you. So if you have more energy, you’ll be able to lift a bit heavier, rest is a little shorter, and you can go ‘harder’ in the gym which all equals you reaching your goals faster.

-BCAA’s *Muscle Food. Branched Chain Amino Acids are the building blocks of protein; protein is the building block of muscle growth and development. For the first 15-20 minutes of exercise, your using carbohydrates in your body as fuel. Then you “run out” and start breaking down fat as fuel (what we want, obviously lol). Eventually (no matter how much fat we think we have), your body has been running on fat and going through physical stress so then it resorts to your muscles/protein as fuel (what we don’t want..). BCAA’s work as a “muscle food” and keeps you in your fat burning zones.

Creatine: pulls water into the muscle creating a fuller look and boost in strength

-Glutamine: an amino acid that is to be taken post workout to aid in recovery and boosts immune system.

Milk Thistle/ Liver Cleanse * Your liver is what metabolizes fat. If you have a healthier functioning liver, then your going to be able to metabolize fat better. Think of this supplement as “changing the oil in your car” and should be done every 3ish months (X3-4/year)

Garcinia Cambogia * aids in weight loss, click here for more information:

-CLA (conjugated linolic acid) * Helps with progress; it doesn’t make fat cells get smaller but it takes the fat cells that you’ve made smaller and keeps it there.

-Fat Burners * There are many different type of fat burners and they have a range from mild to intense.

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