The Five Pillars are the foundation to a successful long term weight loss program. It is important that you read this information and follow up with your coach with any questions regarding any of the five components to your program. We will take the steps
necessary to incorporate every essential component to your life for life-long changes.
The first link in this section will get you access to a few documents that will be very useful to you in establishing your reasons for taking this journey. The first document is on Record Keeping and Portion Control. This is one of the areas we all could
improve on. (You can't out-train a faulty diet!) You have to know where you are now nutritionally and where you need to go. This brings us to goal setting. You will also find a document related to setting SMART goals. Once you have read the documents on
Record Keeping and Portion Control and Smart Goals, print out the Goal Assessment Profile, Where Do You Start?, Goal Setting Worksheet, and the Food Log from the links below. Begin working on this and bring them in to discuss with your trainer.
- Where Do You Start?
Incase you need a log sheet to write on here is one you can use.
This is an archived recording from a morning radio show on the Subject of Goal Setting
Lesson 2 - Timing, Balancing, & Planning Meals
The next lesson will clearly explain the importance of keeping your body on a proper eating schedule so it can utilize the foods you eat more effectively and burn more calories throughout the day. This lesson will also discuss the reasons we need to eat the right amounts of carbohydrates, proteins, and fats each meal. Your body will perform more efficiently, burn fat, and promote muscle growth if these macronutrients are appropriately balanced. You must also prepare well to consistently stay on this nutritional path, so this lesson includes helpful tips to ensure that you are doing everything possible to make your nutritional program a success.
It is very difficult to eat perfectly every day for the rest of your life and it is also challenging to provide your body with all the essential nutrients that it needs. Supplementation compensates your body with the important nutrients it requires to function efficiently on a daily basis. For example, this can be done by just taking a daily multivitamin or drinking a meal replacement protein shake. One of the benefits of using supplements is that they feed your body nutrients without increasing calories. Your health and fitness goals will help you determine what supplements are best for you.
Lesson 4 - Food Labels 101
Now that you have an idea of what types of foods you should be eating, you must now know what is in those foods. Food labels can be confusing to read, especially in a busy grocery store. This lesson will break down food labels so you will have a better understanding of what to look for and also the values you need to increase and limit. Once you have an idea of the types of foods that you need to buy, it will be up to you to plan, research, and choose the product that fits your nutritional needs.
Lesson 5 - Healthy Fast Foods
We live in a fast paced world with so many things to do but with so little time. It is almost certain that at some point your full schedule will conflict with your nutritional plan and that is when you must have a plan. When we hear fast food, the first thought that comes to mind is how unhealthy it is. With proper knowledge and a little preparation you will be able to find foods that suite your nutritional guidelines at almost any fast food location. Use the tips found in this lesson to develop an eating plan for those chaotic mornings or busy lunch breaks and remember you are not doing yourself any favors by skipping meals.
Lesson 6 - Getting Through the Weekend
Now that you are starting to get on the proper nutritional track, you must learn how to avoid the pitfalls that are inevitable with any nutritional program. Most of the time this will occur when the weekend rolls around. Planning ahead and using the tips provided in this lesson will assist you in breaking through those nutritional roadblocks. For example, if you are going to a social gathering or party, it is best that you eat something before you leave home. This will help you avoid the temptation to overeat. Also, before a family function visualize how much you will eat and plan additional activities for that day or the next.
Lesson 7 - Fitness Fads & Lies
There are 1000's of diets out there today that guarantee fast results and a slim figure but the truth is, you must develop eating habits that will last you a lifetime. Ask yourself, "how many diets have I been on?", now ask yourself "how many of them worked?". If you are having to make radical changes to your diet, chances are they will never last. The information in this lesson will bring some common misconceptions to your attention about diets.
The body is a very intriguing and fascinating work of art. It is able to adapt and change to stimulus so it can maintain homeostasis. Once our body has had time to conform to our new nutrition and fitness regimen it will reach a plateau. One of the reasons why this occurs is because the body has figured out a way to establish a new food intake and energy expenditure balance. This lesson will further explain the reasons why we can plateau in our nutritional and fitness journey.
The next to last lesson will prepare you to overcome plateaus on your own. As discussed in the previous lesson, your body will adapt to change and you must be able to adjust your nutrition and fitness routine to continue to reach your goals. An overview of the different cases of plateaus that you will face as well as strategies on how to overcome them will be included in this lesson.
Lesson 10 - Long Term Strategies
Now that you have an understanding of the components that are needed for a successful health program, it is time for you to learn how to maintain these habits for a lifetime. For example, evaluation of your success is very important and beneficial for you to know what is working and what is not as well as visualizing who you want to be. Remember, the only way to accomplish your goals and make a change is for you to actually believe that you can do it.
www.lizzyfitnesscoach.com
Nutrition & Fitness 101
Your Information On Nutrition And Exercise
What is Nutrition & Fitness 101?
This website was created to get you nutrition and fitness information you could begin to apply today and get measurable results. For the self motivated individual, you will read the information and immediately began to apply with great results. Others will try but like with past attempts will quit because of the lack of personal coaching and guidance.
We hope that with all the information you have access to you can begin to design your personal wellness plan. If your one of the many that need additional help we can help you design your personal wellness plan, provide coaching, accountability and help you comply.THIS IS NOT A DIET! THIS IS A LIFESTYLE CHANGE!
There is so much information concerning weight loss. There are so many gimmicks out there promising big results in a short period of time. There is no such thing! If you have seen results out of any of these types of weight loss fads ask yourself, could I do this the rest of my life. Better yet! If you have ever told yourself "I need to do that diet AGAIN it Worked! Ask yourself did it really work? If your having to do it again then it did not work. The most difficult thing is to change habits and create new ones, but that's where it begins. You have to make lifestyle changes for lifelong results. The following lessons cover different aspects of a healthy, long term approach to weight loss and weight maintenance. Please take the time to cover one lesson each week and apply as much as possible. Remember, you don't have to be perfect to achieve results. Taking baby steps so that you don't become overwhelmed is recommended.
Take a look at the 24 Day Challenge Link and review the two videos explaning a nutritional program that will help you increase your energy, metabolism and fat burning ability. Applying the synergy of Resistance Training, Supportive Nutrition, Supplementation, and Moderate Cardio is the key to a complete program results oriented program. Go to this link to visit fitness centers, personal trainers and nutrition coaches that can help you with this type of program.
Website Administrator - Gabriel Tavarez Contact at gabriel_tavarez@yahoo.com
