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Nutrition Coach Me

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21.01.2022 With so much information on everything that can help weight loss, it's hard to know what you should focus on! Here is a basic breakdown of the most to least important.

18.01.2022 Some insights on fast vs slow weight loss.

11.01.2022 Being stuck at home with a full pantry can be a nightmare for our snacking tendencies! Here are strategies you can use to keep home snacking (and fat gain) under control.

09.01.2022 Props to my client, Caroline! Caroline signed on with a goal to lose weight without a specific time frame in mind. We spent the first week or so learning the basics of food and progress tracking and didn't change anything about her diet other than consciously cooking more (and cutting back on Uber Eats!). I do this to establish a baseline so I can recommend changes based on current habits, without changing too much too fast. This is important for clients like Caroline who pre...fer long term change over fast and hard dieting. Caroline also started working with a PT in her gym, but unfortunately she was injured and spent about 3 weeks recovering, so we had to adjust her nutrition based on this lower level of activity. These photos are only 7 weeks apart - including the down time from injury - with a loss of just over 3.5kg between them. Proud of Caroline and her super efforts! Having a personal coach, accountability and a flexible approach to nutrition can do wonders. If you feel you could benefit from a little help, DM or email me to get started! #nutritioncoach #ebp #evidencebased #evidencebasedpractice #fitness #clientspotlight #progressphotos #flexibledieting #nutritioncoaching #martinnutrition #wellness #nutritiontips #weightloss #progress #fatloss

09.01.2022 Meet Michelle! Michelle signed on as a 4 week free trial client back in May with a goal to get from 54.8kg to 53kg in that short timeframe. It ended up taking her just over 3 weeks to lose the 1.8kg, eating a flexible diet focusing on high protein intake, while still allowing for more overall calories each weekend. In that time she also lost 3.9cm off her waistline. Since then, she's had a two week break from dieting and is ready to work at it again with a new goal of gaining... lean mass while maintaining low body fat. 4 weeks is not a long time so it's very encouraging as a coach to see such solid results! What can you achieve in 4 - or 8 or 12 weeks? #nutritioncoach #ebp #evidencebased #evidencebasedpractice #fitness #clientspotlight #progressphotos #flexibledieting #nutritioncoaching #martinnutrition #wellness #nutritiontips #weightloss #progress #fatloss

01.01.2022 You may have heard that losing body fat is as simple as 'energy in vs energy out' - except that 'energy out' is not that simple! 'Energy out' is made up of several components, some which we can influence and others which we can't, as outlined below. Since we can't usually do a whole lot to change BMR, let's look at the next best thing - NEAT. Gyms are about to reopen but you don't have to wait for that - you can work hard in the gym for 2 ho...urs, 5 times a week but that is still only about 8% of your waking hours. Make sure you're increasing NEAT for the other 92% to really tap into those un-burned calories. Aiming to increase daily steps is a good start! For TEF, make sure you're hitting your protein as it uses more energy to digest compared to carbs and fat.