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PROTEIN UP FAT DOWN 

I am so excited about this topic because I looooove learning more and more so I can serve you better. 

How much protein have you had today? I am asking because by now you know how important protein is regardless of your wellness goals. 

And if you don’t know why …here are more very interesting factors to know about protein when your focus is to lose weight: 

  • Protein reduces levels of hunger hormone ghrelin and boosts the appetite-reducing  hormone GLP-1 leading  to an automatic reduction in calorie intake. 
  • Protein has the highest thermic effect  (the amount of calories your body burns while processing and metabolizing foods we eat) compared with carbs and fats.
  • High protein intake will make you burn more calories a day 
  • Reduces cravings 
  • Eating high-protein diet can help with weight loss without even counting calories and prevent weight regain 
  • Protein prevents muscle loss and combined with strength training can increase metabolism 
  • Try to get 25% to 35% of your calories from protein.
 Watch the video for more information.
 
 

TRIGGERS  

Research shows that behaviors may seen spur off of the moment.

When it comes to over-eating, the groundwork is laid several hours in advance by our daily rituals, habits, mindset, and automatic thinking.
Overeating is simply the last link in a long chain.
If you can break the first link, you have a better chance of never getting to the last link.
 
Watch the video for more information.

MINDSET! 

THE REASON IT IMPACTS FROM ACHIEVING OUR GOALS 

We are our worst enemies.

When you think about what you are fighting right now I don't think it's the food, I don't think it's the fact that you missed a workout,, I don't think it's the junk food you ate, I don't think our enemy is the sugar, carbohydrates, calories, fat, time, stress, relationships, our environments, etc.

The worst enemy we have is ourselves, it is in our minds. We can be our worst critics, the harshest with ourselves, the most implacable judge. We  can rise to the top and sink into the deepest misery.
Mindset is a state of mind, it is a mental attitude. That mindset is what will make an impact on the destiny of your day. It is what will determine a positive or a negative day.

Watch the video for more information.

 
 

MEAL PREP LIVE

Grab all the ingredients and cook with me live lunch and dinner for 3-4 days or more
Tips to meal prep at ease
  Watch video for more information.

MACROS! HOW TO CALCULATE YOURS FOR WEIGHT AND FAT LOSS 

Calculating my TEE ( Total Energy Expenditure) how many calories you burn a day, so you can create a deficit to lose weight based on that number.

Macro ratios and where to start

What deficit is healthy to lose weight without harming my health

Watch the video for more information.
 
 

10 MINUTE WORKOUT

IF YOU HAD 10 MINUTES TODAY TO MOVE/EXERCISE WHAT WOULD YOU DO?
  • Go for a walk?
  • 10 minute youtube video?
  • Yoga?
  • Jumping rope?
  • Core exercises?
  • NOTHING? WHAT IS THE POINT? 10 MINUTES IS NOT GONNA MAKE ANY DIFFERENCE RIGHT???

10 minutes here, 10 minutes there will add up to your daily activity.

  Watch video for more information.

TO TRACK OR NOT TO TRACK...

IS THIS THE QUESTION? 

If you are considering tracking your food, I want to share with you different ways of tracking.

  • The first method that my clients usually think about is using an app like Myfitness pal, Lose it, My plate, calorie counter, cronometer, etc. There is so much out there that I can't keep track of all of them.
But this method is not for everyone;
  • Another way to track is with hand portions. Whic I will talk about in the video.
     
    I use this method with clients who don't like to use an app or for beginners. Honestly this is a great way to start getting an idea of the portions without having to write down everything you eat.
Watch the video for more information.
 
 

LOSE WEIGHT BY EATING SLOWLY

Eating too quickly often leads to overeating as your brain does not have enough time to receive fullness signs.

If your goal is to lose weight, before even thinking on what to eat, start to pay attention to how you eat.

  • Better digestion,
  • More satisfaction and enjoyment with our meals,
  • Easier to lose or maintain weight.
  • Helps to eat less
  • Helping you better absorb nutrients
  • Reducing levels of stress
Watch video for more information

Traveling While On A Nutrition Plan. Tips to Stay On Track. 

 Don't postpone your fitness goals because of the summer mindset / excuses mindset. Be flexible, plan your vacation, plan your nutrition. 

Watch video for tips and snacks ideas
 
 

What Is Protein?

Why do I need protein?

How do I know if I am eating enough protein to support my wellness and fitness goals?

Watch video for more information

SNACKS TO EAT BEFORE WORKING OUT 

Your body's like a car. It needs fuel to go from point A to point B. Food is the fuel your body needs to move, to perform at our best, to help us reach our goals.. But it can also make us feel sick or uncomfortable during our work outs if we don’t use the proper fuel for our “Cars”.
  • If you work out early in the morning, have a little snack before working out.
  • If you are eating 30-60 minutes before; recommendation will be HIGH CARBOHYDRATES, MODERATE PROTEIN, AND LOW FAT
  • If you are eating 2-3 hours before; recommendation will be HIGH CARBOHYDRATES,HIGH PROTEIN, LOW FAT MEAL BEFORE EXERCISING

Watch the video for more information.