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25.01.2022 We looooooove fats . Fats = flavour. We need them to cook , to grow , to heal and to be happy . So we took a look at some of our favourite (and most popular) fats per 100g, as well as how many calories youll get for each (because we know fat is calorie-dense macro at 9 cals per gram ). Generally speaking, high fat foods are advised to eat in moderation , particularly if weight loss is your goal (it pays to be diligent with things like butters and... cooking oils). But avoiding them altogether is no fun , so its best to be educated about how best to work them into your daily food intake ! If you track your calories or macros, plan ahead and enter your higher fat foods (like avo with brekky, salmon for dinner and a bit of chocolate to go with your nightly Netflix) at the start of your day, so you know what youre working with and dont go way over by dinner time. If some of these fat stats are shockers , weve got plenty of tips and tricks up our sleeves to help you better understand what youre eating and why! Drop us a line any time ~ wed love to help you out. See more
25.01.2022 @Themethodnow & @CoachStephM 's amazing client Emma started with us on the 20th July this year after bub number 2. Coach Steph started her on 2800 calories after Emma described constant dizzy spells and zero energy. Emma wanted to (and already was) getting back into training but was trying to go full bore 6 days a week to "grind it out" but was also still breastfeeding. ... What started out as a journey back to "pre-baby body" - has now turned into a complete life overhaul. Emma and her coach have been working on eating and training for love and joy. All of this had been taken out of it when the goal was to look a certain way, but her focus has completely shifted to enjoying her life, enjoying her babies and learning to love her body in the process. She is now officially down 11kg but that hasn't been her focus at all and we hardly talk about it. It is all about getting the most out of life and enjoying the moments within... Here's something she said to Coach Steph recently: "I feel great at the moment like my training, the way I'm grateful for my body, my relationship with food and my ability to really tackle whatever is coming my way! Our entire relationship [my husband] has been the calm one that steers us in the storm but lately, its been me and he loves it and so do I! I'm so excited for this process to just keep going and get better and better." Emma sends @coachstephm & @themethodnow weekly photos (along with her progress pics) of her enjoying the heck out of her life and it is just so beautiful to witness. - Now it's your turn to get your nutrition and lifestyle on track, The Method now pairs you with a nutrition coach that suits your needs & personal goals, link in our bio for more info See more
25.01.2022 Sunday meal prep inspo comin atcha it doesnt have to be gourmet; it doesnt have to be difficult; it doesnt have to be a whole day spent in the kitchen; and, despite what you want to believe, it doesnt have to be an Insta extravaganza . Ideally, youll plan your meals ahead of your weekly food shop and make sure you get all the ingredients you need (so much less wastage, too!) Try and plan each meal with a protein, a carb, a fat and your flavours ~ we ...LOVE our tofu/rice + veg/avo/sriracha example here . Line up your containers (ideally glass, if you have them or plan to heat your meals in the microwave) and let the fun begin! Lots of delicious stuff can be made in a single pan (less washing up , YASSS!) with microwaveable goodies (so quick , WOO!), and keep for up to five days (no more cooking for the whole working week , ZOMG!). Not to mention, if youre tracking cals/macros, you can weigh and enter everything ahead of the week for greater accuracy and control. So with a little forethought and planning, youll be the President of Meal Prep in no time . What are some of your favourite go-to prepped meals? Comment below ! See more
24.01.2022 Method coach @ellengracefit on her journey with binge-eating tendencies and reverse dieting LEFT: 1,300 calories per day 155lbs 37% body fat... still struggling with binge-eating tendencies RIGHT: 2,100 calories per day (and still increasing) 123lbs 15% body fat no longer food focused 24/7 REVERSE DIET FOR THE WIN! What Is A Reverse Diet? Reverse Dieting is the process by which you gradually increase your calorie intake over time. If you have dieted down and been in a calorie deficit for a long period of time, this can be a process to start to increase your calories to a maintenance level and take you out of the long-term deficit you have been in. This is especially effective from both a physiological and psychological point. If you've been in a calorie deficit for a long time and all of a sudden decide to add more calories because you've got to goal, you can overeat and undo your results. Once you hit the end of the diet" gradually increasing calories over time will ensure you're not gaining excess fat/weight, getting used to larger portions or larger volumes of food and not stressing about it. Reverse dieting takes patience but is extremely important for sustaining your results (if that’s your goal.) With @themethodnow we like to work with clients through all dieting/reverse dieting/maintenance phases, and regularly monitor their weekly progress as we move through all the stages. If you're reading this and you're close to goal or have reached your goal but you're not sure where to start with reverse dieting, you could consider 1:1 personalised coaching with @themethodnow to guide you through the physiological and psychological challenges that come with introducing more food when you've been dieting for so long! #themethodnow See more
24.01.2022 Just another nutrition bomb for your Friday...Those "healthy" chips that are "better for you than normal crisps" might not be the magical snack they'll have you believe. We took a look at the backs of the packs and noticed there's not a lot of difference over a 50g serve. If you're watching your calorie intake, the difference is negligible and in this instance, you might find the flavour makes up for the 17 calorie difference . If macros are your ...thing, well, neither are what you'd consider macro friendly. So if you need 3g of protein to hit your target and have a lot of fats to play with (sounds like a dream scenario, right?) then [right] here is the snack for you. If you like the colour orange and prefer BBQ to chicken , then everything you need is in a bag to the left. If you're on a diet, "watching what you eat", trying to "be healthy" or simply enjoy the virtuous feeling of eating chips that are derived from wholesome vegetables....just remember: potatoes are vegetables, too. Be educated and wary of "health halo" marketing, and learn how to read nutrition labels . We can help with all of this. See more
24.01.2022 This is Cass' (@itsyagirl_cass_) second time working with The Method and now she's teamed up with Coach @lauraameliaaa to reach her body composition goals. Here she is 15 weeks in: she's consistent, she's accountable and she knows what's going on with her body. This is what she has to say "Since returning to The Method Now, I've found greater consistency and been held accountable by my coach, Laura. But I've also been working on my own self discipline wh...en it comes to nutrition and movement. I've a developed an understanding of macros, which was really brought home by Laura's consistency ~ asking me to strive for similar goals each week (somehow magically without it being annoying but more of a "sigh" like when your mother tells you to do something you should have already done). Laura's helped my body composition as well as understanding my interest in holistic health as she takes the little details (which can develop into bigger ones) like irregular periods and gut health." See more
23.01.2022 FLASH SALE WHAT ARE YOU WAITING FOR? Been sitting on the fence about joining The Method? Thinking about getting a nutrition coach, but just not sure if its right for you? To celebrate our latest Insta milestone of 50,000 followers, were sharing the love back with 50% off your standard Method membership for the first 50 days*! ... So click the link in our bio , hit the Swipe Up in our stories or send us a DM to join ! Make sure you enter code METHOD50FOR50 at the checkout when you sign up This offer is available for 24 hours only. [Last chance to take advantage of this special celebration offer is Tuesday 22 September, 12pm AEST. *Terms and conditions apply. DM us for more info.]
23.01.2022 Eating well doesnt mean you can only eat home-cooked pre-weighed prepped meals . Its important to enjoy food with friends and family, and include it as part of your social life, if thats something you enjoy ! But if youre worried about over-eating, feeling guilty afterwards or undoing all your hard work, here are a few examples to help you alleviate some of the stress , so you can actually enjoy yourself...and your meal! ... If everyone wants to head out for burgers , there are almost always options available to downsize , lower the cals, sub the add-ons ... If its coffee and cake , skip the cream and syrups, and go for a skim or black coffee and try a slice of classic banana bread rather than a slab of cake. And if something more exotic is on the menu, bypass the excessively oily deep fried stuff and head straight to the meat and veggies or lighter soups. Restaurants will almost always include more oil and sugar than you even keep in your own kitchen , but just remember to plan ahead , take a look at the menu options before you go, try to taper your meals around it during the day and, most importantly, enjoy it! See more
23.01.2022 Dont feel beaten just because youve overeaten . That big dinner in celebration of a friends birthday ; those M&Ms because its that time of the month ; that cake in the office for Karens farewell ; the kids leftovers ...these arent meant to be served with a side of guilt ! You should have the freedom to enjoy special/treat/occasional food (call it what you will!) without entering a shame spiral for the next week and starving yourself completely to make ...up for it. Or wrecking yourself in the gym to burn off all those accidental calories. Food is meant to be enjoyed. A piece of cake here and a gastronomical adventure there wont ruin your body composition and its important to understand why that is ; how you can offset it with other macros ; how you can account for the calories over the course of the week ; and how to give yourself permission to enjoy all food without worrying that youre falling off the wagon . This is the space we play in and we love helping people breakthrough old ways of thinking and build new relationships with food. If you need help, send us a DM and lets chat. See more
23.01.2022 AVO LOOK at the go-to vegan smoothie/mousse recipe from @jamesnewbury (and you can thank us...him ...later). . Blend this all together for something that will satisfy the sweetest tooth AND savoury palates: - 1 avocado - 1 medium banana ... - 1tbs raw cacao - 1tbs maple syrup - 5 strawberries - 30g scoop protein powder - Almond milk (add to preferred consistency) Youre welcome. See more
22.01.2022 Feeling chipper? Weve got you covered. We know lots of people opt for sweet potato fries thinking theyre a "healthier" alternative to the OG white spud , but guess what... Sweet potato chips have MORE calories per 100 grams (If youre on a weight loss journey, this is relevant to you). HOWEVER : sweet potatoes do offer a lower GI value (this is important for many people) but its worth considering that both have different mi...cronutrient benefits . For example, white potatoes have more potassium, but sweet potatoes have more vitamin A. Sweet potato has more fibre but white potato has more iron ... So which is the supreme spud ? At the end of the day, neither are "better" than the other ~ they both offer different nutritional benefits and flavour. So be guided by your own requirements and tastebuds . Fries are friend, not foe . So...are you TEAM SWEET or TEAM WHITE ? See more
21.01.2022 There's so much more to your personal growth, wellbeing, nutrition and physical existence than just the number on the scale. We'd like to take this opportunity to remind you that you are so much more than that . If you're new to your journey, been at it a while, or a nutrition OG, then you should know that real, sustainable and enjoyable change takes time , research and commitment . Quick fixes don't stick ~ if you're starving yourself or training for hours a day, seven days a week, then you're probably not going to keep at it for long because...well, it kinda sucks! Eat well and eat lots . Train with a fuelled tank. Sleep deep. Be happy. Love your body and feel good about yourself. These are the true indicators that you're on the right track.
20.01.2022 PSA Getting results is NOT about eating less but about eating an ADEQUATE amount and quality of food according to your goals, individual characteristics and lifestyle @tylerbrandie has been great to work with because she is so hard working and determined ! She is crushing the nutrition goals and lifestyle habits we have been focusing on, and her results speak for themselves! She has managed to lose fat and gain muscle and she has also seen improvements in her recovery an...d performance! Our main focus has been: eating significantly more carbs , getting a full rest day and splitting lengthy training sessions if needed to allow a better recovery between them during the day . This is what Brandie says about our work together! #Repost @tylerbrandie "7 weeks ago I decided to start working with @themethodnow. It was the best decision ever made. I don’t need to say a lot but I will say it took a lot. A lot of help from my nutrition coach @jime.ramirez.nc. I am still learning a lot at age 40 something and some days are still a struggle. Thanks @jime.ramirez.nc for helping me through these struggles!" #teamcarbs See more
20.01.2022 If you want to avoid binge eating on the weekend, it's time to stop depriving yourself during the week. When we anticipate something being restricted or unavailable , we tend to become desperate for it, then binge and horde . Becoming aware of this fact and working with it, instead of against it, will help you take better control of your nutrition , lifestyle and goals . We can't stress enough, the importance of a balance...d diet EVERY day of the week. This includes accounting for moderate amounts of less nutritious food on any given day, so when the weekend rolls around, it doesn't become a free-for-all and, quite literally, you sabotage all your hard work. If this image rings true for you and every Monday feels like youre starting over again, it doesnt have to be this way. A Method nutrition coach is just a DM away and could be the support you need to make sustainable, balanced changes. See more
20.01.2022 SORT YOUR SCHNIT OUT Recreating your favourite pub meal or Uber Eats go-toat home can be super easy and MUCH more supportive of your nutrition and body composition goals. OK, this probably isn't the most shocking news you've read today, but check out the difference in calories - it's almost half...and that's not insignificant! ... For the time it takes to crumb and cook a chicken breast , slice some spuds and put them in your air fryer , chop some salad and pour yourself a glass of wine , you'll be taking your first bite before your order is even "on the move". If you're tracking cals or macros, these meals (especially unplanned) can have a huge impact on your results . So if you've got a hankering, see if you can make it at home. You'll probably save yourself some $$$, too! (New active wear, anyone?) See more
19.01.2022 Its okay to slow down. We must resist putting pressure on ourselves to do shit right now because we have more time. I mean, onya if you do make something out of this pandemic, yet if you dont...I think you are amazing, too! We gotta stop filling time with doingness. We are human beings, not human doings. We have been given an opportunity to be still, to do less. Lets all take it and say thank you. And some of us are only just surviving right now. The lucky amongst us oughta take some of that extra time and spend it sending some love their way. Wise and beautiful words from Coach @_clairehargreaves ~ tag a friend who needs this gentle reminder
18.01.2022 Method athlete and 3x Crossfit Games Champion @tiaclair1 shares her 6 KEYS TO RECOVERY We all train hard to one day achieve our goals. But really, all of that training does no good if we arent able to recover.... Without proper recovery, we arent going to get the results we want. You see, we do more damage to our muscles in the gym than we do growing them. Thats why taking the right steps to optimize recovery is crucial to reaching our goals. Here are 6 of the things that I try to implement consistently to make sure that I am able to perform at my best. 1. Schedule de-load weeks - We can only keep the pedal to the medal for so long. Eventually we run out of gas. About every 4-5 weeks take a week that you pull the intensity back a bit. 2. SLEEP - At least 7 if not 8 hours on average. Our bodies can then focus on recovery as a priority as our hormones balance out. 3. Hydrate - Half of our body weight in ounces is a good place to start. This allows for flushing out of toxins and increased nutrient delivery. 4. Hit our macros - our bodies need protein to rebuild and carbs and fats for fuel. Without them, not much we can do. 5. Foam Roll/Recover Tools - this releases a ton of tension and increases blood flow to the damaged muscle tissue increasing nutrient delivery and decreasing the amount of time it takes to recover. 6. Take a Post-Workout Supplement- this will mainly be the only setting that supplements trump whole food. There is a window of opportunity to greatly increase the recovery of our muscles post workout and food just doesnt digest in time to make that happen. I know this can be a lot to focus on, but if you can find ways to make it part of your routine, I promise youll see a difference. See more
17.01.2022 Method client Caitlin knows how to give us MAJOR food envy ! We love seeing the incredible meals our clients make at home and tag us in. So here is an ode to the ridiculously talented (chef/photographer/Method'er) @bowlsandbaked ! And a perfect example of "no fear food" flexibility!
17.01.2022 Have you been avoiding white rice because its a BAD CARB and itll make you fat, and opting for brown instead because its the clean option and much better for you? OK, well, well just leave this here... You might be surprised to see that, if youre on a weight loss journey, you can have whichever type of rice your heart desires as the caloric difference over 100g is just 36 cals. Were serious. And if youre hitt...ing macro targets, with a little forward planning, you can also eat the type of rice you like best, not just the one you heard was better . White rice offers more protein and less fat (a good combination for some) and more carbs. The difference across calories and macros is pretty negligible...so the point is just to remember that you dont need to demonise white rice. Its actually not THAT bad . See more
17.01.2022 If you want to avoid binge eating on the weekend, its time to stop depriving yourself during the week. When we anticipate something being restricted or unavailable , we tend to become desperate for it, then binge and horde . Becoming aware of this fact and working with it, instead of against it, will help you take better control of your nutrition , lifestyle and goals . We cant stress enough, the importance of a balance...d diet EVERY day of the week. This includes accounting for moderate amounts of less nutritious food on any given day, so when the weekend rolls around, it doesnt become a free-for-all and, quite literally, you sabotage all your hard work. If this image rings true for you and every Monday feels like youre starting over again, it doesnt have to be this way. A Method nutrition coach is just a DM away and could be the support you need to make sustainable, balanced changes. See more
17.01.2022 How often have you started a new meal plan, diet or health kick , given yourself the this time, Im sticking to it pep talk (but for real, this time, right? ), planned all your meals so theres definitely no cheating , gone tremendously well up until lunchtime of day one, only to fall over the hurdle of a 100 calorie afternoon snack ? Its not the seven strawberries fault. Or the three almonds. Neither is the sole Salada nor the cup-a-soup. Y...ou just need to snack smarter . First of all, check your total calories/macros for the day and make sure that 1) theyre actually sufficient (hot tip: anything < 2,000 calories probably isnt ), and 2) make sure youve allocated them to meals in a way thats realistic for YOU (some people like larger meals, no snacks, lots of small meals during the day ~ there shouldnt be a right or wrong) so if youre not following an individualized plan , you might need to tweak it (hey, were actually pretty good at that stuff ). If you like/enjoy/rely on snacks to get you through the day, make sure theyre sufficient. If a handful of berries or two-and-one-eighth almonds aint gonna cut it so you end up starving again 20 minutes later, then this diet youre on might not be for you... and itll likely make you eat even MORE later in the night (enter the dreaded spiral of binge eating / guilty food + failure feels / giving up / starting again in three weeks...). But it doesnt have to be this way. Send us a DM and lets chat some more. See more
17.01.2022 Read how @coachstephm explains the importance of a long term investment in your health: Invest in your health like its a savings account. Lets face it, saving money is nowhere near as fun as SPENDING money - but what about in 6 months? 12? 24?... When we see our bank balance rise and we build a safety net, we feel good (proud even) BUT we also feel good for resisting buying things we don't really need. We also feel good for sticking to our plan ~ like keeping a promise to ourself. BUT that doesn't mean that sometimes life wont get in the way. Sometimes the car breaks down. Sometimes an unexpected bill arrives. Sometimes we really just need something that means we have to dip into our savings. This doesn't mean that we go on a bender and empty the account. We use what we *need*, then get back to saving again. Two things can happen from this: either our bank account just doesnt grow that week or it takes a little dip and we work harder to replenish it ASAP. We can apply this same mentality to our health (or tracking) journey. Sometimes a special occasion ~ a wedding, a milestone birthday an anniversary or a new restaurant you want to try ~ comes up and its totally ok to let your account maintain for that week. It is also important to remember that if we start dipping into it every week, itll just build slower (as long as we arent taking out MORE than were putting in). Where we run into trouble is If we *stop* contributing altogether. If we start to forget about it or, because we havent contributed in a while, it might seem easier to spend it. Your health account is your investment in the future. The bigger and more robust your account is, the more it will support you in the long term. The investment may not give you instant gratification, but if youre willing to wait, it will pay off in the long run. See more
16.01.2022 RECIPE REPOST @nutritionwithmads_ SALAD INGREDIENTS (serves 3-4) Your choice of salad greens (I used Tuscan kale and rocket) A quarter of a Kent pumpkin... 1/2 cup pepita seeds 1 pomegranate 1/2 avocado (or whole if you love avo) Your choice of cheese (I went with bocconcini) Salt and pepper to taste 2 tbsp honey 1 tsp ground cinnamon 1/4 cayenne pepper DRESSING INGREDIENTS 1 tbsp chopped sage 1 shallot 1/4 cup olive oil 2 tbsp pomegranate 2 tbsp balsamic vinegar 2 tbsp honey Salt and pepper METHOD Preheat oven to 200 degrees Celsius Dice the pumpkin and place on a tray with baking paper. Coat with 1 tbsp of olive oil and 1 tbsp of honey, along with 1/2 tsp of cinnamon and salt and pepper. Pop into the oven until crispy and soft (30-40mins) In the meantime, add the pepita seeds to another tray and also coat with the same toppings. Spread thin and add to the oven. Cook for 8 mins (be careful as they burn quick). Whilst you’re waiting for these to cook, assemble the other ingredients- salad leaves, pomegranate, avocado and cheese. Blend all the dressing ingredients together and add on top. For a milder taste, cook the shallots first and either blend them on or just stir through the blended dressing. Once the oven items are cooked, add on top and viola! Enjoy Recipe inspo: @halfbakedharvest Frankys code: nutritionwithmads @frankyskitchenau See more
16.01.2022 WHICH ONE ARE YOU? Do you crash diet regularly, go a whole week of clean eating on 1200 calories, forever starting again on Monday and missing all your favourite foods, hanging for the weekly cheat meal so you go HAM on a whole pizza and tub of icecream , only to feel sick, guilty, rotten that youve fallen off the wagon , throw in the towel for the weekend, consume 3400+ calories a day and yep, start back again on Monday? ... You know...IT DOESNT HAVE TO BE ALL OR NOTHING . You can have a balanced diet , where you include your favourite food on the reg, enjoy it , moderate it, account for it, reach your goals, be happy. That sorta thing . It is possible. Its what The Method nutrition coaches are really great at supporting. So send us a DM and lets get the conversation started. And if its not your vibe in the first two weeks, we wont keep you. See more
16.01.2022 Seafood is a super source of protein . Most of the time, youre getting 0g carbs and pretty reasonable fats, along with a host of other nutrients that can be hard to come by in similar quantities from other sources. Most people will find salmon pretty easy to come by, but there are concerns around farmed fish. If this is important to you, try and find some reliable mongers or brands of wild caught to be a little more responsible/sustainable. Tinned... tuna is also becoming better in this respect. As ever, big shout out to our fave, the king, the prawn . OK, we dont like to use the term macro friendly, but just quietly ... PRAWNS ARE SO MACRO FRIENDLY! Not to mention squid ...another good one to get in for its high protein and low fat. SOME KEY POINTS TO NOTE: Whitebait is typically served fried. Weve included nutritional info for raw whitebait, but if youre planning to track it, remember to include flour/oil. Similarly for anchovies and sardines, youll probably buy these in tins or jars with oil, which will add to your fats. Remember to account for this as well when tracking! OYSTERS vary in nutrition quantities depending where they come from. Weve included raw Eastern oysters above, but its interesting to look at Pacific oysters by comparison, which generally have a higher count of all macros and, therefore, calories. Another interesting point about oysters is that theyre the only one above with carbohydrates - a small , but important, 5.5g/100g for Eastern and a little higher for Pacific. Remember to save this post for your weekly food shop as an easy point of reference and tag a fish-loving friend! See more
16.01.2022 Method Athlete Lea Schmidt (@leacschmidt) knows how to cook a good meal and since joining The Method, she's whipped up some insane feasts. As a dedicated CrossFit athlete , Lea trains vigorously each day, on top of a busy working schedule... So how does she manage her nutrition after tough training sessions with little time to cook and prepare ? Lucky for us all, Lea's been kind enough to share some of her fave tips and meal inspo! Here's what she says: "Curr...y chicken with chopped veggies and rice! SO simple with bold flavours. Just add your cooked chicken to Indian curry sauce and mix in whatever vegetables you like. Sauté the ingredients together and serve over rice. Cooking is a skill you can slowly get better at with practise . If you consistently cook with the same food each day, you'll eventually refine the process and cut down your time spent in the kitchen. This process is made easier when you love everything about the meal. The blend of flavours and various combinations for my dinner are things I've learnt thanks to the help of my coach @simonejanearthur . You dont always have to eat something different for every meal, you can find the flavours you love and make small changes to the ingredients without too much compromise on your time, money or enjoyment of the food itself." See more
16.01.2022 WHICH ONE ARE YOU? Do you crash diet regularly, go a whole week of 'clean eating' on 1200 calories, forever starting again on Monday and missing all your favourite foods, hanging for the weekly cheat meal so you go HAM on a whole pizza and tub of icecream , only to feel sick, guilty, rotten that you've fallen off the wagon , throw in the towel for the weekend, consume 3400+ calories a day and yep, start back again on Monday? ... You know...IT DOESNT HAVE TO BE ALL OR NOTHING . You can have a balanced diet , where you include your favourite food on the reg, enjoy it , moderate it, account for it, reach your goals, be happy. That sorta thing . It is possible. Its what The Method nutrition coaches are really great at supporting. So send us a DM and lets get the conversation started. And if its not your vibe in the first two weeks, we wont keep you. See more
15.01.2022 Hey, Christmas isn’t over yet!! Well, Methodmas isn’t... Enter NOW for your chance to win an incredible prize pack (valued at over $1000), including a Garmin Venu, a Tiny Timer, an UE Wonderboom and a Method merch pack ... Are you ready to win the gift that keeps on giving? All you have to do is: Be following us (hi, you probably already are and that’s great ) Tag THREE of your fave friends, who you might* want to share your prizes with... Cross your fingers (The enter again and again and again to increase your chances of winning and decreases your chances of upsetting less-fave friends ) . We’re running this bad boy till New Years Day, so you can enter and follow and tag to your heart’s content in the final days of 2020. GOOD LUCK #giveaway #nutrition #fitnessgiveaway #fitnessprizepack #followtagwin #giveawayalert #garmin #tinytimer #competition #giveaway #win #fitness #love #training #contest #sport #motivation #dance #winner #follow #gym #bodybuilding #instagram #instagood #workout #prize #team #athlete #giveawaycontest #giveaways See more
15.01.2022 The stuff they don’t teach you in school... but don’t worry, we’ve got you. Learning to read nutrition labels , understanding serving sizes , looking at the macronutrients and ingredients lists , and having some idea of how everything you eat affects you, is all really important when it comes to making sure you eat a well-balanced diet and support your body composition and/or lifestyle goals . We’ve put together this easy-to-...follow diagram of a pretty typical back o’ the pack. Starting with serving sizes at the top, this is where a lot of people trip up . Make sure you know how many servings are in front of you before you wipe out the whole pack (looking at you, protein cookie #IYKYK). Moving down the label, you’ll usually have macros split out over the two columns (per serve and per 100g), with prominent micronutrients listed as well. Then the ingredients list will feature the greatest quantities first (so keep an eye out for any red flags like sugar sitting in the first line!). This stuff can be confusing and sometimes overwhelming , so it pays to have a professional in your corner. Or pocket, like The Method offers. Our coaches help you understand the basics of looking after yourself. DM us to learn more. See more
15.01.2022 Things don't always go exactly to plan (and that's OK!) so it's good to have some tricks up your sleeve to mitigate the inevitable. Maybe you left your prepped lunch at home . Maybe someone helped themselves to your delicious prepped dinner while you were out . Or maybe you landed an impromptu hot date tonight (). Whatever happened in your day and left you with some gaps to fill, we've got you covered! LIKE > SAVE > SHARE our macro cheat sheet to keep as a quick reference for those times when you need a little bit'a this and not so much of that. Because tracking food should never be stressful or difficult!
13.01.2022 When it comes to weight loss, our bodies don't differentiate between "good" calories and "bad" calories (or fats), or refined and unrefined sugar (as examples). A calorie is a calorie, a gram of fat is a gram of fat, and the sweet stuff generally has the same effect on your insulin levels, regardless of how it found its way to your plate . Of course, if you drill down to a micronutrient level, things change somewhat . You'll get a much better nut...rient bang for your caloric buck out of raw cashews compared to chocolate (but you might get a lot more satisfaction for your sweet tooth thanks to those three little squares). So the next time Susan in the office tells you about her "new miracle weight loss diet" that cuts out all chocolate for a handful of nuts , think again. A little bit of understanding and some balance could have you enjoying the foods you love, while losing the weight you don't. See more
11.01.2022 Coach @cfkate is the master of simple, nutritious, tasty home cooking. Here, she shares her #dayonaplate so you can take away some ideas and inspo! Full day of eating 2250 calories Chicken thighs with Vegemite curry sauce and Tuscan kale on rice 50 P 57 C 14 F (569 cals)... Brazil nuts, walnuts and dried figs 4 P 26 C 14 F (223 cals) Chicken thighs with potato (done in the airfryer with BBQ seasoning) and pickled veg 51 P 51 C 14 F (546 cals) Oats with chia seeds, pumpkin seeds, cacao, reishi, lions mane and ashwagandha 15 P 53 C 18 F (404 cals) Sliced steak with bok choy, mushrooms, brown rice noodles, sprouts, coriander, Thai basil, fresh red chilli, spring onion, hoisin sauce and tamari sauce 32 P 62 C 19 F (507 cals) Totals: 152g protein 248g carbs 79g fat 33g fibre 51g sugar YUM.
10.01.2022 REAL PROGRESS TAKES TIME . It takes patience. It takes consistency. And it takes hard work. Just ask @kayla.renae_ who shares the story of her long game and how her hard work has paid off . ---------------------------- "I was in two minds about posting this. But the reason for that was because of what I thought was a lack of progress in my body over the last year. However, I believe thats all the more reason to share this. Progress t...akes time. It takes hard work, discipline, working through the times you want to give up, going backwards sometimes, regaining those steps and staying focused on the small habits you make each day to make the changes over the long run. Physically my progress may not be as apparent (other than a new tattoo - sorry Dad ), but mentally I wouldnt know the girl in the photos from previous years. I have a completely new relationship with food and how I view it, eating more than I ever have in the past. Im gaining so much more strength in my training and most importantly, more confidence in myself to know that even though I may never be where I think I need to be, thats ok because Im pretty damn proud of where I am NOW! I wouldnt be where I am without the help of my coach @coachstephm from @themethodnow in the last 7 months either, she was my turning point when I nearly wanted to give up and has helped me through more than I could ever have imagined! So this is a reminder that results dont come easy, you have to work hard, stick to the plan (most of the time) and trust the process even when you may not think anything is happening!" ---------------------------- YES GIRL! (And just look at that smile ). See more
10.01.2022 One of Coach @amandabunn all time favourite breakfasts might soon become yours, too! Try this out... Shakshuka // ... Ingredients: 1 tbsp olive oil 1 medium red onion, peeled and finely chopped 1 yellow capsicum, deseeded and thinly sliced 2 garlic cloves, peeled and crushed 1 tsp ground cumin 1/2-1tsp hot smoked paprika (to taste) 400g canned chopped tomatoes 1 tbsp tomato puree 4 eggs Small handful fresh coriander or flat-leaf parsley, leaves roughly chopped, to serve. Directions: 1. Heat oil in medium non-stick frying pan or shallow casserole that has a lid, add onion and capsicum and gently fry for 5-6 minutes or until softened, stirring regularly 2. Add the garlic, cumin, and paprika and cook for 20-30 seconds, stirring 3. Tip the tomatoes in, add the tomato puree, a good pinch of salt and lots of ground black pepper 4. Bring to a simmer and cook for about 4 minutes, or until the tomato sauce has thickened, stirring regularly 5. Make four holes in the vegetable mixture and break an egg into each one. Cover the pan with the lid and cook very gently for 3-5 minutes or until the whites are set but the yolks remain runny 6. Sprinkle with the fresh herbs and season with more ground black pepper to serve @emf009 See more
10.01.2022 Body confidence affects almost everyone at some pointits not a great feeling to look at yourself and be unhappy with what you see. Coach @justin_larrance shares his body image journey. Hands up if youre a guy and have had body image issues ... Body image + mental health in men is something that was such a crucial part of my own personal journey. However, I know I dont talk about it near as often as I should so Im hoping to change that. Body image issues are real whether youre male or female. And no matter who you are its not always easy to talk about it. But that doesnt mean we shouldnt open up. I started lifting at 19 years old after being a chubby kid for most of my life. I had lost some weight late in high school and going Into college and became skinny but I was still soft. I purely started lifting to look better. It took me 10 years to really not be unhappy with the way my body looked and to not feel guilt over food. 10 years of disliking my body no matter what I did or how I looked. 10 years of thinking that I had to earn the food I ate. The last 2 years Ive been much happier and a lot of that came through being educated and learning to love myself no matter what the scale or mirror showed. And I would be lying if I said that I didnt still have days, but thats part of the process. So if you struggle with this keep your head up and reach out for help. Youre not alone. Follow @justin_larrance for more words of wisdom and support. See more
10.01.2022 Highly sought out brekky (lunch, dinner and snack) recipe Need a hug? Got a bowl? Coach @caitlyn_mcclelland has got you covered! EGG WHITE OATS RECIPE INCOMING... What you need: ... 40-50g Rolled oats 80-100g Egg whites 100ml Nut milk of choice 2-5x Stevia drops Vanilla extract 1x Scoop vegan or casein protein powder (100% optional) 1x Metal Saucepan OR glass bowl 1x Metal Whisk ** dont know why - the rubber kinds just dont work! What to do: 1. Add oats to saucepan and cover with water. Cook on medium heat until absorbed, then add more water to cover again and repeat the process until liquid is minimal. Add your nut milk and let simmer for 2 more mins or until half of the liquid has absorbed. 2. Take off heat and whisk to beat some heat out. Add egg whites and whisk immediately until foamy. Bring back to heat. 3. Let boil/cook in 30 second intervals, whisking between until super creamy/thick - this will keep you safe from a gluggy, scrambled egg sitcho. Add your Stevia (optional) and vanilla. Transfer oats to a bowl and serve with toppings of choice Pictured: 80% dark chocolate, chia seeds, cashew butter, crack of pink salt, strawbs and protein. (Yes. I eat it powdered. Living life on the potential breathing in/choking on protein powder EDGE.) See more
09.01.2022 This is Cass (@itsyagirl_cass_) second time working with The Method and now shes teamed up with Coach @lauraameliaaa to reach her body composition goals. Here she is 15 weeks in: shes consistent, shes accountable and she knows whats going on with her body. This is what she has to say "Since returning to The Method Now, Ive found greater consistency and been held accountable by my coach, Laura. But Ive also been working on my own self discipline wh...en it comes to nutrition and movement. Ive a developed an understanding of macros, which was really brought home by Lauras consistency ~ asking me to strive for similar goals each week (somehow magically without it being annoying but more of a "sigh" like when your mother tells you to do something you should have already done). Lauras helped my body composition as well as understanding my interest in holistic health as she takes the little details (which can develop into bigger ones) like irregular periods and gut health." See more
09.01.2022 When it comes to weight loss, our bodies dont differentiate between "good" calories and "bad" calories (or fats), or refined and unrefined sugar (as examples). A calorie is a calorie, a gram of fat is a gram of fat, and the sweet stuff generally has the same effect on your insulin levels, regardless of how it found its way to your plate . Of course, if you drill down to a micronutrient level, things change somewhat . Youll get a much better nut...rient bang for your caloric buck out of raw cashews compared to chocolate (but you might get a lot more satisfaction for your sweet tooth thanks to those three little squares). So the next time Susan in the office tells you about her "new miracle weight loss diet" that cuts out all chocolate for a handful of nuts , think again. A little bit of understanding and some balance could have you enjoying the foods you love, while losing the weight you dont. See more
08.01.2022 Get a load of @Natthemethod who has been working with Coach @jime.ramirez.nc and is approaching her one year anniversary with The Method ! Nats come such a long way already...and what shes learned is simple: 11 months down! 11 months of eating all the food, lifting all the things, wearing the shorts, embracing my now body, trusting the process and being a happier, healthier human #themethod #teamcarbs #girlswholift Get it, girl .
06.01.2022 It doesnt have to be difficult to recreate tastebud tantalisers at home! Perusing the dessert aisle can be treacherous if youre trying to instill new habits, but that doesnt mean you have to miss out on your favourites all together. Weve recreated a DELICIOUS low calorie, low fat, high protein dessert that you can whip up in minutes at home with simple ingredients. If youre working on reducing your calorie intake or increasing your protein i...ntake, this ones for you! (Its also for all your friends and family members because its SO easy and SO delicious) . Grab your kitchen scales and some little glasses or cups (theres no need to be fancy, they wont last long). Weigh out your: Buckinis (available from most health food stores) Greek yoghurt - we like vanilla Chobani FiT because its high in protein, low in fat and sugar. However, if youre after a "cleaner" ingredients list, plain Greek yogurt is a great option Frozen berries - put them in a microwave-safe container and zap for about a minute or until soft, warm and juicy to drizzle over the yoghurt Lite coconut cream - you can get this from most supermarkets (usually where you find curry sauces) and all you need to do is whisk or beat it in a bowl to make it light and fluffy. Dollop it on top of your berries and try not to eat the whole lot. Cover it and save it in the fridge for later - its also AMAZING on pancakes! Dark chocolate - grate your dark chocolate into flakes and sprinkle on top for the final touch. Add each layer into the cup and ENJOY. See more
06.01.2022 ILL START AGAIN MONDAY is something I used to say a lot. When I was in the thick of low carb diets and restriction followed by overeating, Monday was a fresh start. I would stuff myself, clear out the cupboards of any junk and start all over. It was a constant cycle. It took me a long time to realise finding peace with food would mean there wasnt a bandwagon to fall off. I could overeat (we're all human!) and be fine to eat a nourishing meal the next opportunity if I wa...nted to. I never knew it could be so simple. So how did I stop restarting Monday and help my clients do the same? 1. Stop 8 week challenges. The short deadline only entices extreme. Embark on change to continue for a life time, not 2 months. 2. Ditch the scale! Focusing solely on changing your body is not your lifes purpose. Chase goals that fill you up not make you less; run a marathon, grow a veggie patch or learn another language. 3. Take it one goal at a time. You're starting again each week because youre overhauling your life. Start with one small goal and build on it. 4. Seek support. Whether its friends, family or a professional, you need someone in your corner. If you feel stuck then reach out. 5. Remove food restrictions. Your under-eating and restriction leads to clearing cupboards, binges and overeating. Stop thinking about food as good or bad and the weekend blow outs will stop. 6. Self care is essential. This isnt just bubble baths and face masks. It means eat well, manage your stress, move your body and get enough sleep. These are the basics that you can focus on. They are the worthwhile goals to work on. Habit changes take time. Stop looking for the quick fix. A life worth pursuing is life long work. The wins and losses are part of the process. If you hit a stumbling block, take a rest, think of a solution and keep moving towards your goals. @eclipsefuel See more
06.01.2022 If you're in the mood for a sweet treat with a lil'bitta nutrient goodness packed in , Coach @_clairehargreaves has got you covered. Grab your food processor, then all you need are some dates, almond meal, walnuts, almonds, cacao powder, tahini, peppermint oil and hemp seeds - simple! Swipe for the quantities and complete three-step recipe. Ball appetit!
06.01.2022 Seafood is a super source of protein . Most of the time, you're getting 0g carbs and pretty reasonable fats, along with a host of other nutrients that can be hard to come by in similar quantities from other sources. Most people will find salmon pretty easy to come by, but there are concerns around farmed fish. If this is important to you, try and find some reliable mongers or brands of wild caught to be a little more responsible/sustainable. Tinned... tuna is also becoming better in this respect. As ever, big shout out to our fave, the king, the prawn . OK, we dont like to use the term macro friendly, but just quietly ... PRAWNS ARE SO MACRO FRIENDLY! Not to mention squid ...another good one to get in for its high protein and low fat. SOME KEY POINTS TO NOTE: Whitebait is typically served fried. We've included nutritional info for raw whitebait, but if you're planning to track it, remember to include flour/oil. Similarly for anchovies and sardines, you'll probably buy these in tins or jars with oil, which will add to your fats. Remember to account for this as well when tracking! OYSTERS vary in nutrition quantities depending where they come from. We've included raw Eastern oysters above, but it's interesting to look at Pacific oysters by comparison, which generally have a higher count of all macros and, therefore, calories. Another interesting point about oysters is that they're the only one above with carbohydrates - a small , but important, 5.5g/100g for Eastern and a little higher for Pacific. Remember to save this post for your weekly food shop as an easy point of reference and tag a fish-loving friend! See more
06.01.2022 Feeling chipper? We've got you covered. We know lots of people opt for sweet potato fries thinking they're a "healthier" alternative to the OG white spud , but guess what... Sweet potato chips have MORE calories per 100 grams (If you're on a weight loss journey, this is relevant to you). HOWEVER : sweet potatoes do offer a lower GI value (this is important for many people) but it's worth considering that both have different mi...cronutrient benefits . For example, white potatoes have more potassium, but sweet potatoes have more vitamin A. Sweet potato has more fibre but white potato has more iron ... So which is the supreme spud ? At the end of the day, neither are "better" than the other ~ they both offer different nutritional benefits and flavour. So be guided by your own requirements and tastebuds . Fries are friend, not foe . So...are you TEAM SWEET or TEAM WHITE ? See more
04.01.2022 IN AIR FRYING, WE TRUST Can we get an amen , and a like save share ? We’ve put out some pretty incred air fryer recipes this year, but for all you die-hard-daily-fryers, we’ve put together this handy cheat sheet for YOU, so you can whip up delicious, healthy meals, cooked to perfection ... Comment below your FAVE food to make in your air fryer. See more
04.01.2022 Are you overthinking food and getting caught up/fearful/anxious/stressed about everything you eat? Have you thought about why this might be? Is it something you heard or read? Did someone tell you it was toxic/fattening/junk/bad? Maybe you subconsciously made an assumption based on some marketing or an influencer's opinion. Food is food. A lot of marketing will try to convince you otherwise (guilt-free superfood ). But we'll try and convince y...ou not to overthink it. If your automatic response to a particular food is that it's "bad", have a look at the individual ingredients. And always keep in mind the 80:20 rule. If the ingredients combined don't support your goals, it might end up being one of your 20%'ers so you eat it in moderation (but still have the freedom to enjoy it). The sushi roll is a great example. It's full of amazing micronutrients! But the dense carbohydrates from the rice might mean it's not so supportive of your weight loss goals. Cookies and biscuits are another good example, same as pizza and burgers . You can enjoy one or two serves/slices without worrying that your body is becoming a garbage chute . The food is just food. Dont overthink it. See more
04.01.2022 Rachael @rachjt89 has been working with Coach @jime.ramirez.nc for 17 weeks. Not only has she lost 6kg of fat and gained muscle, but she's learned how to fuel her workouts for CrossFit and endurance, and optimize her recovery. She's improved her running times and weightlifting numbers, as well as her sleep and the quality of her food, all while eating more than she ever has before (700-900 more kcal than when she started) and loving it ! ... These are more of her non-scale victories in her own words Thinking about food as fuel rather than 'bad' or 'good'. I have never eaten so much food/carbs consistently before. I don't feel the need to have 'treats' at the weekend because I can have them during the week and balance it out with more nutritious food I'm also drinking a lot more water (from 1.5L to 3.5-4L) Ive been going out more for food and I havent felt pressure to not order something because 'its bad' I have been able to balance weightlifting, CrossFit and cycling much better - I used to find one would go down probably because I wasnt eating enough/thinking about the quality of food Strength has increased and Ive managed to do 7 min something mile run which I dont think Ive ever achieved before. See more
04.01.2022 WHY DO YOU NEED A NUTRITION COACH ? Its a good question...We all have access to Google. But did you know, even our all knowing , all seeing , all powerful nutrition gurus work with their colleagues to keep their own nutrition in check , to share their knowledge , to sound board and to continuously learn from one another. You can do all the research and all the study, try all the diets and fads, but when it comes down to th...e reality of our nutrition and lifestyle, were human ! We encounter emotional challenges, triggers and experiences, and thats when the support of an external professional becomes invaluable . So, even if you *know it all*, the support, guidance, checking-in, sound-boarding, venting, double-checking and accountability is necessary and important . If it wasnt, wed all be hitting our body composition goals like it aint no thang . On the days you want to opt out, or see an unexpected number on the scale , maybe miss a training session , get run down and maybe feel unwell , your Method coach is there to support you, to help keep your chin up and your eyes on the prize . Send us a DM for more info or to get your Method journey started. See more
03.01.2022 It doesn't have to be difficult to recreate tastebud tantalisers at home! Perusing the dessert aisle can be treacherous if you're trying to instill new habits, but that doesn't mean you have to miss out on your favourites all together. We've recreated a DELICIOUS low calorie, low fat, high protein dessert that you can whip up in minutes at home with simple ingredients. If you're working on reducing your calorie intake or increasing your protein i...ntake, this one's for you! (It's also for all your friends and family members because it's SO easy and SO delicious) . Grab your kitchen scales and some little glasses or cups (there's no need to be fancy, they won't last long). Weigh out your: Buckinis (available from most health food stores) Greek yoghurt - we like vanilla Chobani FiT because it's high in protein, low in fat and sugar. However, if you're after a "cleaner" ingredients list, plain Greek yogurt is a great option Frozen berries - put them in a microwave-safe container and zap for about a minute or until soft, warm and juicy to drizzle over the yoghurt Lite coconut cream - you can get this from most supermarkets (usually where you find curry sauces) and all you need to do is whisk or beat it in a bowl to make it light and fluffy. Dollop it on top of your berries and try not to eat the whole lot. Cover it and save it in the fridge for later - it's also AMAZING on pancakes! Dark chocolate - grate your dark chocolate into flakes and sprinkle on top for the final touch. Add each layer into the cup and ENJOY. See more
03.01.2022 Theres so much more to your personal growth, wellbeing, nutrition and physical existence than just the number on the scale. Wed like to take this opportunity to remind you that you are so much more than that . If youre new to your journey, been at it a while, or a nutrition OG, then you should know that real, sustainable and enjoyable change takes time , research and commitment . Quick fixes dont stick ~ if youre starving yourself or training for hours a day, seven days a week, then youre probably not going to keep at it for long because...well, it kinda sucks! Eat well and eat lots . Train with a fuelled tank. Sleep deep. Be happy. Love your body and feel good about yourself. These are the true indicators that youre on the right track.
03.01.2022 Heres @shanedurdin, whos been working with Coach @justin_larrance for the past year and not just seen impressive changes with his body composition, but his outlook on the next 49 years is pretty inspiring, too My last 12 months with coach @justin_larrance have certainly been a learning experience for me. I remember clearly what I wanted as an outcome when I joined The Method, and that was to learn more about nutrition that would... create a sustainable and enduring approach that would take me into the years ahead. I also wanted it to support my fitness goals, which were to train sustainably and increase my functional fitness to support me in the future. In the end I got all that and more. I learned more about my body and its interaction with food (and other factors such as stress and sleep) in this past year than I had in my previous 49 years. I'm confident that I have more than enough knowledge from my coach to take me well into the years ahead. It's a real 'teach a man to fish' story. Justin's approach is to guide you to be independent, to listen to your body, to forgive yourself, to read the signs, to understand the numbers and, most of all, enjoy yourself and your food. My photos don't show a huge transformation, although I train hard, they don't show a huge loss of weight, or a huge gain in muscle mass after a year. Similarly they don't show you that I am healthy physically and mentally, that I am educated, that I am getting stronger and faster as I get older, I hit PRs every other week, and that I had BBQ ribs, sweet potato fries and much more the day before and it's completely fine and perfectly measured. Ultimately my body and mind has taken the shape that it needs to in order to live longer and happier. Congratulations, Shane, on reaching so many goals this year! See more
02.01.2022 If youre in the mood for a sweet treat with a lilbitta nutrient goodness packed in , Coach @_clairehargreaves has got you covered. Grab your food processor, then all you need are some dates, almond meal, walnuts, almonds, cacao powder, tahini, peppermint oil and hemp seeds - simple! Swipe for the quantities and complete three-step recipe. Ball appetit!
02.01.2022 This is your time to shine...and gain control of your health, nutrition and general wellbeing in 2021. We’re offering TWO FREE WEEKS of personalised nutrition and lifestyle coaching with no obligation. Life gets busy. And sometimes nutrition can take a backseat, despite our best intentions. Not to mention, the confusing and oftentimes conflicting information we see on social media. ... We’re here to cut through the crap and support you in a way that suits you from the palm of your hand. We’re here to make looking after yourself and eating a balanced and delicious diet SIMPLE. We’re giving you access to your own personalised nutrition and lifestyle coach, free for two weeks. If The Method isn’t what you expected, or it just doesn’t feel right for you, you don't have to stay! So, what makes us different? Well, you do. We don't follow one style of coaching, eating, or dietary dogma. Our coaches dig deep to get an understanding of what you need, then apply that to YOUR individual circumstance and what you hope to achieve. We offer expert advice, education and support completely unique to each individual client. If we still haven't convinced you, why not sign up and see for yourself? There’s no obligation to stay, and you're not required to pay anything for the first two weeks. If you decide in that time we're not for you, just let us know before the two weeks is up and no hard feelings, no questions asked. So, what have you got to lose? Or, more importantly, ask yourself what you’ve got to gain. Use the offer code 2WKSFREE or DM us for more information to get started on making this year 20TWENTY-WON!
02.01.2022 Eating well does NOT have to be expensive and it DOESNT have to take hours in the kitchen! Are you ready for our version of a SUPER BOWL? were talking delicious, nutritious, quick, easy and CHEAP. All you need is a bowl, a fork, $8.86 (per serve) and 5 minutes prep up your sleeve. No joke! Holy (b)Olé! Heres everything you need to know: microwave rice ~ $3.40 per packet 1/2 used = $1.70... (microwave 2 min) tortilla strips ~ $2.75 per packet 1/5 used = 55c (ready for use) baby cos lettuce ~ $4 1/8 used = 50c (wash + arrange) medium tomato ~ 98c (wash + dice) small can corn ~ $1.30 (drain + rinse) cucumber ~ $1.78 (wash + slice) tinned kidney beans ~ $1.30 (drain + rinse) sriracha mayo ~ $7.55 jar 15g used = approx 25c (dollop at will) lime ~ $2 each 1/4 used = 50c (slice + squeeze) *Disclaimer: will push your bowl up around the $10 mark. Total cost for all ingredients is $25.06.
02.01.2022 Star runner and Method client, Edith, has been working with Coach Amanda (@amandabunn) for months. She came to us following a surgical procedure, with big goals for her next half marathon. Here's what she has to say about nutrition coaching with The Method : After researching and reading reviews for months, I decided that I needed some help with my nutrition following my total thyroidectomy. I was training for my second half marathon and somet...hing was lacking. I was completing all my training targets, but feeling like I wasn't hitting top gear at 100%. Then I started working with Amanda. Once we worked out what did and didn't work for me and my training and my nutrition, I started to see changes with my body, my mind, and my habits. Amanda was amazing throughout my whole process with The Method. What she has taught me is so valuable and has helped me immensely. Not only did I smash my goal for the half marathon but I found a confidence in myself that I had not felt for a long time. Amanda was patient, understanding and always supportive. I honestly felt like I could have achieved anything with her in my corner. We have since worked on some new goals around body imagine and loving myself and removing guilt and restriction around food. Nearly 12 months on and I am still kicking my goals. One of the best parts of The Method is that it isn't a "12 week" shred or a meal plan, but a service that works around you and how much time you have to dedicate to it. The things that Amanda has taught me will stay with me for life. I am so grateful to have had her on my team." See more
02.01.2022 A spoonful of sugar might help the medicine go down...but it also helps your energy and blood sugar levels go up . When you eat carbs , they’re broken down to simple sugars and your body will process them accordingly to give you energy as well as to support other organ functions. But when it comes to satiating our sweet tooth , which one *should* we be reaching for? (Ya know, since white sugar has been proven to put a curse on our waist lines and should be avoi...ded for weight loss AT ALL COSTS?!) Hang on a minute...woah WOah WOAH. It’s got fewer calories per teaspoon than honey and agave ? And maple syrup. And coconut. So, are you someone who reaches for the alternative sweeteners in support of your body composition goals? Well,this is important for you to know. If you like adding syrups to oats and things, try fruit (beautiful bang for your buck nutrition:calorie ratio there). If you’re in the habit of sweetening your hot drinks, try them without (plenty of people do!). Now, we know there are a lot of arguments for and against almost any type of sugar (each warranting an essay , not a caption), so our message is simply this: don’t FEAR sugar: rather, understand it. If you’re working towards a body composition goal, educate yourself of get a coach to help you navigate some of the conflicting information. It can be overwhelming and, quite often, end up steering you away from your goals , not toward them. Sugar is a tricky one and has varying effects on different bodies . Check the calories, the content of what you’re eating/drinking and check yourselfto see how different levels impact your appetite, your energy, your sleepand your mood , then see what you might be able to adjust to live more optimally. Or ask us. See more
02.01.2022 Things dont always go exactly to plan (and thats OK!) so its good to have some tricks up your sleeve to mitigate the inevitable. Maybe you left your prepped lunch at home . Maybe someone helped themselves to your delicious prepped dinner while you were out . Or maybe you landed an impromptu hot date tonight (). Whatever happened in your day and left you with some gaps to fill, weve got you covered! LIKE > SAVE > SHARE our macro cheat sheet to keep as a quick reference for those times when you need a little bita this and not so much of that. Because tracking food should never be stressful or difficult!
