Nutrition 101
Everyone wants to start their new eating plan on Monday, after an all-out weekend food binge or some other type of dietary debauchery. It always seems easier to start something tomorrow than today.
Yet as a Chinese proverb says
"The man / woman who waits until tomorrow to take the first steps spends their entire life on one leg"
Let's take that first step today, shall we?
Even before you start individualizing your own personal Nutrition plan, start your CF Nutrition Journey by following these steps. Why would you do this especially if the plan isn't customized for you? Well it’s a starting point. Also, it's most likely an improvement on what you are doing right now, and it will help build up some positive momentum as you work towards changing your eating habits and developing your own eating plan. Plus you can get great results just by making some of the simple changes even without personalizing the plan. That's why!!
The basics
1. Make sure to include a lean protein at every meal
2. Eat at least 1 serving of vegetables at each meal
3. Eliminate all calorie-containing drinks (i.e., drink more water!)
4. Aim for 2-3 strength workouts per week and 2-3 cardio sessions per week
5. Eat to 80% full, mindfully
You don’t need to count calories to get the right portions for your goals. Instead, just use your hand to measure. This keeps meal times simple and easy.
As you go through your coaching program, you’ll learn more about specific foods and nutrients. For now, just get the general idea.
• 1 serving of protein = the palm of your hand
• 1 serving of carbs = a cupped handful
• 1 serving of vegetables = I clenched fist
• 1 serving of fat = 1 thumb
We recommend starting with 3-4 meals a day as your schedule and lifestyle allows. You can spread out the servings for the day evenly across the meals and aim to get your carbohydrate servings in around your workout.
Download the Manual below and feel free to use some of the delicious recipe's too!
After you read the manual, If you want extra help with this… Send me a Text and lets set up an appointment so we can dig a bit deeper with your nutrition!
Yet as a Chinese proverb says
"The man / woman who waits until tomorrow to take the first steps spends their entire life on one leg"
Let's take that first step today, shall we?
Even before you start individualizing your own personal Nutrition plan, start your CF Nutrition Journey by following these steps. Why would you do this especially if the plan isn't customized for you? Well it’s a starting point. Also, it's most likely an improvement on what you are doing right now, and it will help build up some positive momentum as you work towards changing your eating habits and developing your own eating plan. Plus you can get great results just by making some of the simple changes even without personalizing the plan. That's why!!
The basics
1. Make sure to include a lean protein at every meal
2. Eat at least 1 serving of vegetables at each meal
3. Eliminate all calorie-containing drinks (i.e., drink more water!)
4. Aim for 2-3 strength workouts per week and 2-3 cardio sessions per week
5. Eat to 80% full, mindfully
You don’t need to count calories to get the right portions for your goals. Instead, just use your hand to measure. This keeps meal times simple and easy.
As you go through your coaching program, you’ll learn more about specific foods and nutrients. For now, just get the general idea.
• 1 serving of protein = the palm of your hand
• 1 serving of carbs = a cupped handful
• 1 serving of vegetables = I clenched fist
• 1 serving of fat = 1 thumb
We recommend starting with 3-4 meals a day as your schedule and lifestyle allows. You can spread out the servings for the day evenly across the meals and aim to get your carbohydrate servings in around your workout.
Download the Manual below and feel free to use some of the delicious recipe's too!
After you read the manual, If you want extra help with this… Send me a Text and lets set up an appointment so we can dig a bit deeper with your nutrition!
Athlete Manual
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Recipe Book
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