Nutrition Coach- Samantha Glass | Medical and health

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Nutrition Coach- Samantha Glass

Phone: +61 419 678 840

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22.01.2022 Over the years I believe marketing & money making has caused the simple facts of HOW losing body fat actually works. Yes, there are other factors we will go into but honestly the truth in how it works isn’t too complicated. You have to eat less calories (energy) than the amount you are using such, eat less & move more. If you eat too much and don’t move as much your body doesn’t need the extra calories (energy) & stores it most of the time as fat. HOWEVER, you can’t eat noth...ing or minimal either as you will have health issues & low energy on the opposite end of the scale. It’s a fine line! Therefore, I recommend seeing how much you are currently eating, drop my 10-15% (depending HOW much body fat you have to lose)! Next, move a little more whether that’s hitting 10,000 steps a day, adding gym to your lifestyle or increase non- intentional exercise (NEAT) where you can eg. Take the stairs not elevator. & Boom! It’s a calorie deficit! This is when you’ll look at the types of foods you are eating (refer to previous post) pick your low calorie, high nutritional foods with your occasional treat If you need help that’s what I am here for as a coach

22.01.2022 How much water a day do you drink?

21.01.2022 Some interesting tips for those struggling with 'mindless eating' aka blackout and eat it all after work https://www.bodyandsoul.com.au//f06a23b0ef8ec7c371fef6fbe6

21.01.2022 So after our poll we see that 50% of us aren't drinking more than 2L's per day so here is a little video that may explain WHY it is so important ps. Very 'school' style ;) https://www.youtube.com/watch?v=gbJxgRqzN3A

19.01.2022 How to recover after a weekend of drinking: 1. Get some electrolytes and hydration e.g. water, cocnut water, watermelon, fruit etc. Try some warm lemon water to get that digestion system going again. 2. You might be craving some 'bad' foods- have some Rye bread, sweet potato and Low GI foods with lots of vegetables Also, try some eggs which can help with building back enzymes too.... 3. Move your body 4. Get some more sleep 5. Don't beat your self up- Life is meant to be lived! You just have some work to do this week Happy Tuesday!

17.01.2022 Many people forget a key element of health and specifically weight loss incidental movement or NEAT as it’s called. Have a look how much you are moving/ stepping outside of the gym! For many people it’ll be way under 10,000 steps (Desk workers this is you!) Good news! It can be easy to add in more steps! Park further away, take the stairs, walk when you have a phone call, walk on your lunch break etc etc. make it simple! I recommend tracking via a watch or phone to get a rough idea! Won’t be 100% with some devices but you’ll soon see why you might be ‘stuck’ in your journey & those extra steps will have you feeling amazing! If you aren’t sure where to start in your journey it’s here #neatup

16.01.2022 Hi Ladies, I will take heaps of recipe books down to the gym for you to get some meal ideas from and for those who aren't members check out/ Google *Sophie Guidolin *Wholefoods Simply ... They are my 2 favourite recipe book writers See more

15.01.2022 Best foods for you to be eating! Well the truth is there are NO magic foods, no ‘best’ foods, no ‘bad’ foods. There is just food. Some food have low calories such as vegetables & some have high calories such as chocolate. Some have high nutritional value such as fruit & lean meat and others have low nutritional value like chips & burgers BUT that doesn’t mean you can’t eat them! What you need to do is look at your eating/ diet (The way we eat, not a restrictive plan) as a ...whole and ask yourself is this food great for ME RIGHT NOW? Many times I get asked ‘Hey Sam, is this food good?’ I can tell you what the label says BUT I don’t know what else you’ve eaten that day, how many calories you’ve consumed, how much high nutritional food or anything. So it’s yes and no answer If you’ve had a ‘perfect’ week of eating & gym ice cream for dessert will probably be fine & your health or weight loss journey (calorie deficit we will go into) won’t be diminished BUT if you’ve eaten too many high calories & low nutritional food all week I’ll probably say we might need to skip ice cream this week, discipline & balance comes into play! You don’t need to eat perfect, healthy, clean foods 100% of the time to have results in your weight loss or in your health journey BUT you can’t be 5% of time either. My tip: Start tracking what you are eating and looking at the balance of types of foods. Eat majority of your day/ week as best as you can a handful of treats where needs to be Stay tuned for more posts to help you out! #samanthaglasspt #slamfit

15.01.2022 Many women enter the gym doors and are scared to move weights. I definitely know it’s improved but here is 5 reasons why you SHOULD lift weights & it doesn’t have to be 100’s of kgs, just a nice challenging amount for you and your body. 1. It improves muscle and bone strength reducing the risk getting &/or aiding in diseases such as osteoporosis & many forms of arthritis 2. It improves mental health & confidence! Tell me a better feeling than moving that heavy weight, you’l...l feel boss & at Slamfit you’ll have people cheering you on! 3. Improves posture, core & stability therefore, ensures you are less likely of injury & improving your performance in sport, every day life (like parenting, pregnancy, work etc) & ageing with quality of life 4. Can burn a lot of calories during & after your session plus works the muscles & energy systems in a different way so your fitness and strength can keep improving 5. You’ll get tone & lean! (With the right nutrition) but NOT BULKY! Women don’t have enough testosterone to ‘gain’ muscle as much as you think. Strength training can help a bit but trust me, you won’t be ripping sleeves of your shirts any time soon, just feeling more confident to wear your singlets & favourite dresses so pick up that weight girl!

13.01.2022 3 (of the 1000000) things I've learnt in my 7 years in the fitness industry 1. There is a difference between being healthy and being skinny. Just because you are skinny or a certain size doesn't mean you are healthy, fit, emotional and mentally well or confident. Vice versa for someone who has a higher amount of body fat. 2. Getting the number on the scale doesn't fix all your problems and having a six pack won't make you love your body more. If you don't deal with the stuff... going on in your head you'll never truly be 'healthy' or happy. 3. There is no perfect perfect trainer, no perfect style of exercise, no perfect meal plan unless you are 100% willing to commit and make change it won't matter what gym you join, what plan you bought or who you follow on instagram nothing will change. Ball is in your court Oh and you can f#$king do it... no excuse if valid

08.01.2022 Favourite home cooked meal? Mine is marinated salmon with steamed vegetables and sweet potato fries or my Mum's Quiche

Nutrition Coach- Samantha Glass | Medical and health