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!