Coaching Guide

This is a general guide for the general population in decent overall metabolic health. This information is for general health information only and is not intended to be a substitute for professional medical advice, diagnosis or treatment. You should not rely exclusively on information provided on our website for your health needs. All specific medical questions should be presented to your own health care provider and you should seek medical advice regarding your health and before starting any nutrition, weight loss or any other type of workout program. Visit Full Disclaimer HERE

Start this journey by signing up for our Nutrition Coaching. There is no commitment and can be cancelled anytime. Please contact us if you have any questions on the program. Please make sure you include your email and phone number. We prefer to text our Coaching clients if possible.

Make sure we can get ahold of you via your contact information at checkout. We will reach out to introduce ourselves and get to know you.

We have a list of questions we will send going over your current stats and goals. If easier, we can schedule a zoom meeting where we will write down the answers and you go over them with us if you do not wish to type everything out.

Once we have enough information, we will workup an initial breakdown of your calories and macros. This will be just a starting point and will be adjusted as we go.

Once we have your macro breakdown, we will ask you to start by focusing on your protein requirements. Say the estimate is 130 grams of protein per day. Take that number and divide it by how many meals and snacks you eat a day. Say you eat 3 meals and no snacks, 130 grams of protein divided by 3 meals. Round to an easier 45 grams of protein per meal. How can you create a meal that meets that protein requirement. Then add your fiber, fats and carbs if needed.

Now that you have a macro breakdown such as your protein needed every day and have planned out how many meals and snacks you are going to eat in a day. Things get harder when we have to actually choose the foods, prep and eat them.

What is the best diet? The one that you will follow. Compliance, compliance and compliance. We are not putting you on a "diet" per say. We are curating a long-term lifestyle. Eventually we don't want you to track every macro you eat but instead have a lifestyle engrained in yourself where you know what you and your body needs.

How do I start? Tweak what you are doing now to meet your protein requirements. Do not start by throwing out everything in your fridge and pantry. Small changes over time will lead to a new you. Completely changing your diet overnight to boiled chicken and brown rice will lead to binging, yo-yo dieting and gaining more weight down the road than ever before. So again, for now, take the foods you like and adjust them to meet the protein requirements along with relative caloric restrictions.

We do not prefer to tell you what to eat. Everybody likes different foods so me telling you to eat peppers when you hate them is not going to work. Or to go eat a steak when you are vegan can't happen. However, we are more than happy to make suggestions on fundamental foods to focus on to help cut down the clutter of all the options.

Here is a list of nutrient dense foods we recommend including in your diet.

  • Lean Red Meat (beef, bison, lamb, venison)
  • Fatty Fish (salmon)
  • Chicken
  • Eggs (don't exclude yolks completely)
  • Yogurt
  • Chicken Bone Broth
  • Pink Salt
  • Butter
  • White Rice
  • Potatoes
  • Sweet Potatoes
  • Spinach (raw or cooked)
  • Peppers
  • Carrots (raw)
  • Oranges
  • Berries
  • Cranberry Juice
  • Almonds

Other Great Options Clients Like Having in the House

  • Low Fat Cheese Sticks - High in protein, these are great to grab when bored or craving a snack
  • Quest Protein Chips - If on sale, these are a good deal and can curb any craving for potato chips
  • Frozen Chicken Breakfast Sausages or Patties - Great lean protein source that is quick and easy in the morning. Rinse with water to get some hydration on them, throw in the air fryer for a couple minutes and they are delicious.
  • Hard Boiled Eggs - Whether they are store bought or you make a batch at home, just having these ready and waiting in the fridge as a snack or to fill gaps in a meal is a huge help.

Copy or print this list and take it to the grocery store. Then go very slowly through the entire store, planning and thinking of ways to make these foods delicious and more desirable if needed.

Now that you have an idea of how many calories and how much protein you need. And a list of fundamental foods to eat. Here are some tips and tricks for certain foods to help make life easier.

  • Air Fryer, if you don't have one already. A small one is relatively cheap and makes many meals insanely quick and easy.
  • White Rice - Many grocery stores sell single serving microwaveable cups. Will you pay more for the rice, yes, but it is a very good portion size that cooks perfectly in 1 minute and it is still rice, so overall, it is still cheap. Makes life very easy.
  • Potatoes - A quick and easy option for potatoes are the smaller bags of mini potatoes. Dice them into thirds, mix in a bowl with olive oil and your favorite seasoning, throw in the air fryer for 10 minutes and you have a delicious satiating carb source.

Another option for potatoes is getting the pre-mashed potato packs. Just look for ones that have less added sugar, but those can be keep and easy ways to have a healthier carb source like sweet potatoes.

  • Frozen Veggies - Frozen veggie packs that are steam ready to throw in a microwave are an incredibly easy way to have a healthy serving of veggies. Add some Flavor God (no affiliation) or your favorite seasoning and it was a quick, easy, delicious and healthy addition to a meal.
  • Chicken - Don't be afraid to season your chicken! Light Ranch, No or Low Sugar BBQ Sauce, Hot Sauce, there are even some low calorie sweet and sour sauces perfect for stir fry. All of these things are low calorie and can be used to make chicken in tons of different ways that taste good and don't get old.
  • Steak - Not the most budget friendly of foods but buy on sale. If steak tips are on sale, marinate and throw on the grill. If it is winter, throw them in the air fryer. Quick, easy and can be a good deal if on sale.

  • 10 Minute walks after every meal. These walks will improve insulin sensitivity, decrease gas and bloating and improve digestion.

  • Resistance training 3-4 times a week. This can be specific to your preferences. Whatever you will do consistently. You want to maximize training stimulus while minimizing risk of injury. For you, if that is using machines, fine, doing bodyweight work outs, great or more traditional free weights, perfect. Just keep track of what you are doing, if you don't have a program already, something simple like a Push Day, Pull Day and Leg Day is a great way to start. Just track and shoot for progressive overload. Meaning either slowly increase the weight or volume. Generally, if you cannot do 6 reps it is too heavy and if you can do 24+ reps then go heavier.

  • HIIT. High Intensity Interval Training is a fast and effective workout that improves cardiovascular health. HIIT training 1-2 times per week on top of your 10 minute walks and other walks is plenty.

  • Cardio? Generally, we want to focus on building lean muscle with the resistance training 3-4 times a week. Then make sure the heart is keeping up with all the new muscle with the 1-2 sessions of HIIT training a week. Along with the 10 minute walks after every meal. Plus the caloric restriction, other than that, general walking at work and small walks here and there are great. But running on the treadmill is not ideal to change our body composition. Focus on hitting your protein requirements, being in a calorie deficit and building / maintaining lean muscle and you will see changes.

If you are waking up early to do cardio, you're stepping over hundred dollar bills to pick up nickels.

Lack of Sleep can cause

  • Slowed metabolism
  • Increased blood pressure
  • Increased ghrelin release (hunger hormone)
  • Insulin Resistance
  • Increased Cortisol
  • Impaired Fat Loss
  • Cognitive Impairment

Sleep is a make or break factor when it comes to success with diet, nutrition, performance and mood. The more / better you sleep, the more efficient your metabolism, the more muscle you will build and the more fat you will burn. Sleep is just about as important as nutrition in terms of recovery.

Ideally you want to get eight or more hours of solid sleep per night. If you can get nine or ten, your strength and performance may improve even more. Getting adequate REM sleep is imperative for health and recovery.

Sleep Tips -

  • Stick to a schedule. Try to match your natural circadian rhythm and wake up at the same time seven days a week.
  • No caffeine after Noon. Caffeine has been shown to affect sleep even 8+ hours after it was ingested.
  • Supplement Magnesium
  • Eat a meal with carbs within 4 hours of sleep.
  • Make sure your room is cool, dark and quite. 67 degrees or lower. Absolute darkness, turn alarm clocks and lights off. Blackout blinds or a sleep mask.
  • No kids or pets. Have the kids and fur babies sleep in their own space whenever possible.
  • Relax - Meditate. Or take a hot bath or shower.
  • Go offline - Avoid electronics an hour (or more) before bed. Blue Light is highly disruptive to sleep and the can suppress melatonin. At the very least, try some blue light glasses.
  • Avoid alcohol, it reduces the time you spend in REM sleep

Remember that weight loss progress is never a straight line, and progress plateaus will happen. It is natural and we will get through it together.