Just because someone knows how to create a nutrition plan or macro prescription for you does not mean they are a good coach.

Ok so maybe there is a little bit of bait here in my title. But to be honest I’m sharing some challenging and vulnerable feelings here.

1- We are worth EVERY PENNY we charge. Going into my personal fat loss journey I was contemplating adjusting our pricing at Summit health. The economy is tumultuous, we want to help as many people as possible and health coaching can be expensive. I was starting to feel like we needed to adjust our monthly pricing so that more people could afford the coaching we offer. After going through my personal journey with a coach, I am 100% confident in offering what we do at the price point we do!!!

2- Transparency & Honesty Matters. I felt strongly that I wanted my Coach to be looking at my food diaries. I knew it would keep me more focused and engaged in filling my plate with good macros and micros. Never once did she take a look at my food diaries. And to be honest for the first three weeks, I filled a lot of my carbs with ounces of wine. Because I could. Never got called out on it. Never was it mentioned but I knew she didn’t know because she wasn’t looking. All she was looking at was the numbers. And to be honest, that’s what truly matters so in her defense, she was looking at the most important things. However, when I decided that I’m on this journey for myself, and not for anyone else, I started to shift my focus from just hitting the number to filling my plates with more healthy, wholesome carbs and I virtually eliminated the wine. And lo and behold…. Things moved more quickly, and I felt so much better. Which leaders to my next lesson.

3- What will fill our Macros with matters. When we coach clients, we not want to know how much they’re eating, but we want to know what they’re eating because those are factors that influence their overall health. We’re not here just to help you lose weight. We are here to help you be a healthier human!

4- We have to do our homework and trust me WE DO! The fourth lesson I learned in working with my own coach is doing our homework matters. When we on-ramp a new client, it is so important to have them keep a food diary prior to us working together. Not only is it important for us to evaluate how much they’ve been eating consistently But what their dietary preferences are. Are they someone who really enjoys more simple carbs or are they someone who really leans into a more Paleo eating style with more rich, healthy fats. Why does it matter??? it matters because when we create a plan for you, that plan is tailored specifically to your preferences and needs. I could create a generalized nutrition prescription based on what I know our body scientifically need and based on my education. And it would be a good plan. However, it would not be tailored to the foods you enjoy eating, so is that plan going to be more challenging to follow absolutely. This is why working with a coach who creates a personalized plan for you matters. Being able to be compliant and consistent in following that plan is so much easier when it follows the things you already enjoy eating!

5- Be ready to be uncomfortable! I did not want to send weekly progress photos. I felt it was arbitrary data and there’s no way things were going to change week to week. And I did not like doing it. But it did I do it? Yes, I told you I was all in. In the end, it desensitized me to doing this and helped me see the need and value for more consistent metrics for progress. We ask clients for progress photos and often times these can be the hardest to obtain. It’s so uncomfortable for clients to do this. Let alone share them. For change to happen – things have to change and that can be uncomfortable!! So lesson learned. My willing to sit in discomfort, helps me honor and appreciate clients who are willing to be uncomfortable and vulnerable when it comes to their journey. We appreciate you!

A very successful fat loss phase with a not so great Coach truly helped me remember that what matters most is consistency. It’s not so much the plan but how well we follow the plan.

However, having an amazing competent qualified coach matters! I was looking forward to leaving my journey, having learned something made and an awesome connection and relationship and be one step further in my knowledge and education. Even though that didn’t happen….

I’m beyond grateful to be able to offer and share the awesome work that we get to do everyday with some amazing clients!!

1-Hired a coach (yes I’m a coach and I could absolutely set my own plan, but I knew I needed someone to be accountable to and to call me out when needed)

2- I said “NO” to a lot of things. I knew if I wanted to see results I had to commit! I legitimately had three months in my mind and knew I could go all in for that short amount of time. I said no to heavy cream in my coffee. I said no extra late night snacking. I said no to nut butters. Can these things be part of a fat loss phase, absolutely, but for my plan, they did not fit and I was committed even though I enjoy everyone of these! It’s just like a budget sacrifices have to be made somewhere. You just simply decide where!

3- I followed the plan! There were 7 days out of 90 that I did not hit my numbers spot on! If I’m being honest, in my opinion, her plan….not great! It didn’t take into consideration the foods I prefer to eat or how I was eating previously to starting this cut. I felt like she put me in a box and created a “generalized” macro prescription and that was it. However, I committed. I followed her plan. I didn’t ask for changes or adjustments. I legitimately went all in. And lookey 😳 there….it worked!!!! 🫣More in this later friend. 😘

4- I focused on Protein & Produce first!!!! Obviously protein because that was part of my nutrition prescription. I knew it would maintain my lean muscle and keep me full and produce to keep me satisfied. I knew going into a fat loss phase I was likely to be more hungry so I knew I had to fill my meals and snacks with lots of produce, especially veggies so that I was HANGRY!

5- I trusted the process. To be honest, four weeks and very little had changed. But after those four weeks of continuing to remain consistent things just felt like they almost shifted overnight. I didn’t remain consistent because I had an amazing coach. I remain consistent because I knew the science of fat loss and I knew most people quit just before the finish line. I knew my deficit was accurate and I knew if I remain consistent, there’s no way I would not see results. And I did.

Fat loss phases can be challenging.

I’m thankful for this experience and all of the others that I have had through my journey. As nutrition and health coaches our personal experiences with our own nutrition journeys give us so much insight into coaching our own clients.

We understand the challenges, how arduous it can be, and we understand the dedication and commitment it takes.

More to come on lessons learned from this.

We’ve all been there. It’s midweek, you’re juggling work, family, and a dozen other responsibilities, and the last thing you want to do is spend an hour in the kitchen cooking a healthy meal. That’s when the drive-thru or delivery apps start to look like the quickest (and most tempting) solution. But what if I told you there’s a way to make eating well a lot easier, even when life is crazy busy?

Enter: Batch cooking your proteins.

The Power of Batch Cooking

Batch cooking is essentially prepping a large quantity of a food item at once so that you have it ready to go for meals throughout the week. When it comes to proteins—whether it’s chicken, beef, tofu, or beans—batch cooking can be a game-changer for your nutrition. Here’s why:

1. Saves Time and Energy
   • Imagine this: You cook a large batch of chicken breasts or ground turkey on Sunday, and now you have enough protein ready for several meals. This not only saves you time during the week but also spares you the mental energy of deciding what to cook each day. With your protein already prepped, putting together a healthy meal becomes as easy as reheating and adding some veggies or grains.
2. Prevents Poor Food Choices
   • When you’re tired and hungry, it’s easy to reach for something quick and unhealthy. But if you’ve got a batch of cooked proteins waiting for you in the fridge, you’re more likely to throw together a balanced meal instead. A bowl of reheated protein with a side of pre-washed greens or microwaved veggies is faster—and healthier—than waiting for delivery.
3. Portion Control Made Easy
   • Batch cooking also allows you to portion out your proteins in advance, making it easier to stick to your nutritional goals. Whether you’re aiming to increase your protein intake or just maintain a balanced diet, having pre-portioned servings helps you stay on track without having to measure and weigh every time you eat.
4. Versatility in Meals
   • One of the best things about batch-cooked proteins is their versatility. That batch of grilled chicken you made? It can be turned into salads, wraps, stir-fries, or even added to soups. Having a base protein ready gives you the flexibility to mix up your meals without spending extra time in the kitchen.

How to Get Started

Getting started with batch cooking is easier than you might think. Here’s a simple plan to try out:

1. Pick Your Protein: Choose one or two proteins you enjoy and that can be used in various dishes. Chicken, ground beef, tofu, or beans are great options.
2. Cook in Bulk: Prepare your chosen protein in a way that’s versatile. Grilling, baking, or sautéing are all good options. You can even season half one way and the other half differently to keep things interesting.
3. Portion and Store: Once cooked, divide the protein into portions that work for your meals. Store them in airtight containers in the fridge or freezer, depending on how soon you plan to use them.
4. Plan Your Meals: With your protein ready, think about what veggies, grains, or other sides you can quickly pair with them. Prepping these in advance can further cut down on your cooking time.

Conclusion

Life gets busy, and it’s easy to let nutrition fall by the wayside. But with a little planning and batch cooking, you can set yourself up for success. Prepping your proteins in advance is like giving yourself a head start on the week. It makes healthy eating more convenient, less stressful, and ultimately, more sustainable.

There are 2 types of carbohydrates: SIMPLE and COMPLEX

• Complex Carbohydrates or “Smart Carbs” are polysaccharides. Since they have more than 2 sugar groups linked together.
• Simple carbohydrates contain smaller more easily processed molecules known as mono and disaccharides. They contain either 1 sugar molecule or 2 linked together.

 

Can you improve your metabolism and if so how?

Not all things related to the metabolism do you have control over, however there is a lot you do so… Yes you can improve your metabolism and here is how:

#1 –  Increase your Non-Exercise Activity Thermogenesis (NEAT): NEAT includes all of your daily movement outside of organized exercise (think, walking into the grocery store, fidgeting through your work meeting, etc.) How can you add more movement to your day outside of your hour at the gym?

#2 – Strength train and participate in high-intensity exercise: This will help you build and hold onto more lean muscle mass.

#3 – Sleep: Quality sleep directly impacts your energy levels and hormone balance. Block blue light before bed and have a night time routine

#4 – Nurture Healthy hormones—especially your primary stress hormone, cortisol. Cortisol primes your body for fat loss (vs. retention). And when you have more energy throughout the day, your NEAT goes up, and you push harder in the gym; both contribute to a more significant calorie burn.

#5 – Maintain a healthy body weight: Keeping body fat in a healthy range and holding onto lean muscle can increase your BMR and RMR.

#6 – Make sure you’re eating enough—especially protein!

That last one is the kicker and may be where you’re getting hung up.  How do you know if you’re eating enough?

Shoot us a DM and we can chat specifics.

Do you find it harder to lose weight now that you’re over 40? 

4 Important things that you can do to support hormones through menopause. 

1-Eat more fiber and coniferous veggies

2-Moderate alcohol

3-Manage your metabolic shift by adjusting calorie intake

4-Lower cortisol by taking daily walks outside

These are the woes that a TON of our clients struggle with.  Previously they were able to lose weight easily when they focused and were diligent but now everything has shifted. Now it feels like no matter what you try nothing seems to help.

Eating the right things to support the hormonal shift that is happening in our bodies matters.  Including more fiber and cruciferous veggies is key also. 

The other factor is your metabolism.  This is a key time when things shift and making sure your intake matches your expenditure is important also.

Moderating Alcohol is important during this stage of life because alcohol has a direct effect on hormone production. The other thing that is key is walking!  Adding in a daily walk to your already consistent exercise routine can have great positive impact on those hormones also.  You become more sensitive to stress during this time and walks (especially outside) are a great way to bring that cortisol down and bring those happy hormones up!

“I focused on cutting out alcohol, being more mindful of portions and adding in more greens and less starchy carbs!” 

Isn’t it crazy the change that we can see just by making some small sustainable changes?!?

Examine your weekend habits….what should stay and what should go?

Then take ACTION!

Knowledge is not power ACTION IS!

Start today!

What weekend habit of yours could use some tweaking?

What does A fast metabolism, a happy outlook have to do with one another?

The key to this connection is the hunger hormone leptin. This hormone tells your brain that you feel full.

Leptin impacts not only your appetite but your mood as well.

When leptin declines, it sends a signal to your body that you need to eat. That stimulates dopamine production, which in turn increases your motivation and mood.

So hunger is good but too much is not. Create a happy healthy balance and both your mood and your metabolism will thank you!