Nutrition and Gym
Coaching
Nutrition
Weights / Fitness
Recovery
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Listening is the foundation of my coaching approach. First tell me what do you want to achieve? I will give you the guidance to achieve your goal.
MY COACHING METHOD
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Nutrition
It all starts by understanding your food choices. The foods your eat, what impact will this have on your body. Most of the weight loss improvements will come from just modifying your food choices.
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Gym / Fitness
Next, you’ll reflect on your physical activities. I will help you tone your body and improve your fitness levels which will aid your heart health.
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Recovery
I will keep training to the minimum but it will be enough to make great improvements. I will also show you techniques to speed recovery after training.
Just because it’s healty
100g of Pesto, roughly one serving size has 5.7 times the calorie content of the Arrabbita Sauce.
Its has more Calories than a 80g serving of Pasta
DOES NOT MEAN IT’S LOW IN CALORIES
How we do Nutrition
Eat 3 – 4 meals per day, With protein in each meal.
Protein should be 30 – 40% of the calories.
Do not snack.
It’s ok to have a Coke Zero or similar ‘Zero’ drink. Do not drink sugar drinks.
Don’t look at losing calories as per day, look at it as per week.
Try not to eat too much processed foods.
Understand food labels and the amount of calories in each serving / portion.
A 10 minute quick walk after a meal is highly recommended.
Keep a food log / dairy, so you can reflect on your progress each week.
Hydrate - drink plenty of water
How we do weight loss
We don’t look at losing calories as per day, we look at it as per week.
You can enjoy a Saturday night out but to make up for this, eat less calories during the week to keep yourself in a calorie deficit for the week.
Replace a Vodka and Coke, with a vodka and coke zero (Sugar free). This all helps your calorie balance.
How we do training
Consider doing weights 1 – 2 days per week.
I recommend a Full body workout in each session, consisting of 6 exercises.
This helps tone, build muscles and improve your bone density.
Consider doing 2 cardio sessions for heart health, Zone 2 and HIIT. These 2 session can be combined to save time.
Zone 2 builds a base level of fitness.
HIIT session works on your VO2 max.
Both will improve heart / cardio health.
Keep a workout log including sets and reps. This will give you metrics to show your improvements over the weeks and months a head.
VO2 max, a measure of how well your body uses oxygen during exercise, is a strong predictor of cardiovascular health and overall longevity. A higher VO2 max indicates better endurance, heart health, and a lower risk of cardiovascular diseases and mortality
Zone 2 training can help improve your cardiovascular health, enhance endurance, promote fat burning, and potentially increase mitochondrial function, which is important for longevity.
How we do recovery
To recover faster after training consider,
1) Consuming a protein and carb shake straight away, this is to down-regulate the fight or flight sympathetic nervous system and up-regulate the parasympathetic nervous system.
2) Consider breath exercises for 5 to 10 minutes after training to upregulate the parasympathetic nervous system. In my view best when done after taking the above recovery drink.
3) Pay attention to you resting heart rate and HRV score if using an app. If your Resting heart rate increases your normally pushing yourself hard in training and may need additional rest. If your HRV score decrease this suggest the same.
4) Drinking alcohol will increase your resting heart rate and cause your HRV score to drop.
Breathing guided tool to consider using
Heart Math - The Inner Balance™ Coherence Plus