Sustainability Over Trends: The most effective diet is one that fits seamlessly into your lifestyle, promoting long-term adherence and joy in eating. Forget fad diets; embrace eating habits that you can sustain and enjoy for life.
Balance & Wholeness: Prioritize a balanced diet rich in whole foods. Each meal is an opportunity to nourish your body with essential nutrients from lean proteins, whole grains, healthy fats, and a rainbow of fruits and vegetables.
Protein as a Pillar: Aim for 1g of protein per lb of body weight daily. This cornerstone supports muscle repair, growth, and satiety, ensuring your body has the building blocks for strength and recovery. 1g/lb/bw is also a safe bet whether you're trying to get leaner, maintain, or build muscle.
Hydration & Mindfulness: Stay hydrated and practice mindful eating. Listening to your body’s cues promotes a healthier relationship with food and helps align your intake with your body’s actual needs.
Flexibility & Moderation: Allow for flexibility. Deprivation leads to cravings. Including small indulgences (about 10% of your calories) can prevent bingeing and make a nutritious diet more enjoyable and sustainable.
Education & Empowerment: Understanding the why behind your food choices empowers you to make informed decisions. Knowledge and awareness is power—especially when it comes to nourishing your body.
Customization for the Individual: Recognize that there's no one-size-fits-all in nutrition. Tailor your diet to your unique goals, preferences, and lifestyle for maximum effectiveness and enjoyment.
Legal Disclaimer
The content provided on this blog is for informational purposes only and is not intended as medical advice. The information shared here should not be construed as recommendations or endorsements for any particular health, fitness, or nutrition plan. It is important to note that the content is general in nature and not tailored to the specific needs of any individual. Before starting any fitness program or making changes to your diet, it is essential to consult with a qualified medical professional and a registered dietitian.
If you’d like to ensure you’re safely and effectively reaching your goals, consider my in-person or online personal training services to help you through your journey!
Schedule a free consult call with me to see if we're the right fit!
Comprehensive Coaching Services
1. Weekly Check-in Coaching Call
A dedicated call to discuss progress, address concerns, and adjust plans as needed.
2. Training Sessions
Frequency: 1-4 times per week, based on your needs and goals.
Personalized Resistance Training Programming:
Weight Training:
Featuring periodization to ensure progressive overload and optimal results.
Includes alternative exercises based on available equipment or personal limitations.
Offers alternative workout splits tailored to your schedule.
Incorporates strategies for breaking plateaus.
Progressions and regressions to cater to your fitness level.
Exercise tempo selection for optimal performance and safety.
Ab/Core Training: Focused routines to strengthen and tone your core.
Cardio Fitness Training: Customized cardio plans to improve endurance and cardiovascular health.
Warm Ups & Cool Downs: Structured routines to prepare your body for exercise and aid recovery.
3. Text Support
Ask questions anytime for ongoing support and motivation.
4. Live Form Checks & Video Analysis
Real-time feedback on exercise form and technique to ensure safety and effectiveness.
5. Workout Tracking
Comprehensive tracking of your workouts to monitor progress and make necessary adjustments.
6. Personalized Nutrition Advice & Meal Guidance
Tailored nutrition plans and meal guidance to support your fitness goals.
Meal Diary Tracking: Monitor your dietary intake and adjust as necessary for optimal results.
7. Initial Fitness Assessments
Static Posture Assessment: Evaluates your posture to identify imbalances.
Dynamic Postural Assessment (OHSA): Assesses movement patterns to identify areas for improvement.
Cardiovascular Assessment (if needed): Evaluates cardiovascular fitness levels.
Strength Assessment (if needed): Determines your current strength levels and identifies areas for improvement.
8. Periodic Re-Assessments
Regular evaluations to track progress and adjust the training plan as needed.
9. Custom Mobility & Flexibility Training
Mobility Training: Exercises designed to enhance joint movement and function.
Flexibility Training: Routines to improve muscle elasticity and overall flexibility.
10. Individualized Corrective Exercises for Injury Prevention
Customized exercises to address specific weaknesses and prevent injuries.
Opmerkingen