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Fortify Your Health

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21.01.2022 Tonight I did not want to cook dinner. I did not want to eat veggies. I wanted to hit up drive through and eat the tasty, easy, greasy food. Cue the internal argument with: my logical self -v- my tired self ... My logical self KNOWS what's good for me, what will make me feel better, what my long term goals are, knows that I'm only tired and my decision making is impaired. My tired self knows that she's tired and just wants to eat, shower and sleep The thing is, there was a time my tired self would have won the battle. Sometimes she still does. But breaking that bad habit of eating crap when tired only gets built by MAKING the better choice and STRENGTHENING your confidence in your own skills and willpower, one opportunity at a time. Sigh.. in the end this was delicious and I have no regrets. It's Friday tomorrow, let's get it #fortifyyourhealth #healthylifestyle #healthyhabits #healthyfood #iifym #inspo #motivation #habots #eatwell #livewell #crossfit #crossfitaustralia #crossfitnutrition #nutrition #avocado #justeatrealfood #paleo #eatyourveggies

18.01.2022 Life will always have ups and downs, different phases. The foods we eat, or the amount of attention we even give to the 'thought' of food can be indicative of this. We all know there are some times where things just seem easier, when other days it's like hiking through a dense jungle with a ball and chain around your ankle! Knowing how to take advantage of short term motivation can be a tool, to give yourself a boost as far as your health goes, and to further develop and p...ractice new skills that can keep you going even when your short term motivation runs out. When motivation is high, aggressive dieting tactics can be great, but there should always be a plan for after the aggressive diet. If not, you're setting yourself up to rebound. That's why we will always focus on educating our clients on every step along the way, so they have an understanding of good nutrition and they can sustain it for the long term. #fortifyyourhealth #nutriton #macros #protein #iifym #dietculture #antidiet #balance #health #healthyeating #cheatmeal #eat #eatwell #crossfit #crossfitnutriton #bodybuilding #intuitiveeating #if #intermittentfasting #if #sustainablehealth #healthyhabits #neverstoplearning #hustle #motivation #diet

10.01.2022 The other day I shared a cool graph showing the top 10 nutritional challenges our clients (>150,000) face before working with us. Surprise, surprise... "I don't... know what to eat" ranks low --> www.facebook.com//phot/a.204468366284088/2551503884913846/ Since then I asked the team to dig back in and look at the data by sex (no differences) and age (similar trends but some small and important differences, attached). From our data scientist MJ Perrier: "No matter what, emotional/stress eating comes out on top. But there are some cool age differences here, too. Like cravings and snacking being bigger challenges in our younger clients, and lack of planning being bigger challenges in the working/family age groups. I also thought it was cool that even though they are big challenges, not knowing what to eat and dislike of cooking tend to decrease across the age groups." *Aggregated data in blue chart. **Stratified data in spreadsheet.

02.01.2022 Intermittent fasting (IF) is a strategic method of eating for fat loss that has become popular in recent times. In this specific 16:8 example, the concept is... that one fasts for 16 hours and eats their daily calorie intake in an 8 hour window. And unless the individual is a martyr infused maniac, they would probably make sure that the 16 hour fast coincided with overnight sleep. Most likely, this method will also mean that they skip breakfast and eat their entire caloric total between the hours of 10-6pm or 12-8pm. There have been studies which indicate that those who embark on IF do lose fat, but this isn’t because of any perceived ‘IF magic’. It is because those people are eating fewer and potentially expending more total calories over time. A problematic function of IF is it’s lack of specificity regarding energy intake. Somebody may start IF to lose fat without a daily calorie target for a calorie deficit. Therefore, despite adhering to strategic fasting/eating windows, their energy intake may still exceed what they require for a calorie deficit. In order for intermittent fasting to ‘work’, in spite of eating windows, it is redundant for fat loss unless a calorie deficit is achieved and adhered to. If comparison is to be drawn (and it has in many studies) regarding efficiency of IF compared to eating when one desires on identical energy deficient intakes, there is no compositional difference. Therefore, meal timing is irrelevant in terms of losing fat. Total energy in vs out over time defines composition, not time spent in a fasted state. Of course, some will benefit from the simplicity of IF because it inadvertently causes them to eat fewer calories. And using IF to support adherence to a calorie deficit is a legitimate strategy. But for others, long periods without energy may result in excessive eating episodes, resulting in non-adherence to a calorie deficit. Regarding fat loss, if IF nurtures adherence to a calorie deficit, it is useful. If it does not, it is useless. - - #intermittentfasting #if #fatloss #caloriedeficit #nutritioncoach #fatlosstips #fasting #nutritioncoach #losefat #dietplan #loseweight See more