High Intensity Hybrid Training

Sleep is an imperative part of boosting your Wellness Portfolio. How you feel when you’re awake depends greatly on how much quality sleep you get regularly. Sleep affects how you think, react, interact, work, learn, & make decisions. Inadequate sleep can result in an increased risk of chronic illness.

So, what to do? Peep the slides for the details. In a nutshell though:

1️⃣ Exercise regularly.
2️⃣ Get outdoor light and fresh air daily.
3️⃣ Set a rule that your bedroom is for sleep and s*x only!
4️⃣ Shut down TV/gaming, phone, laptop, tablet at least 30 minutes before bed.
5️⃣ Keep your room cool and dark.
6️⃣ Maintain regular wake and sleep times, even on the weekends.
7️⃣ Reduce or eliminate alcohol.
8️⃣ 8 hours is a myth.
9️⃣ Occasional sleep troubles are normal. Don’t panic.
🔟 Instead of counting sheep, be a fish.

😴 Sweet dreams!

🧡 Keep coming forward - Coach K

PROTEIN

Might just be the most important macro, & yet, it is often the most under utilized/consumed macro, especially in women.

Looking to lose fat? Make sure to prioritize protein e’ry day. Not only is it filling (& thus helps reduce cravings), but it also has the highest thermic effect of all of the macros (aka, it takes more calories to digest than carbs or fats).

Looking to build muscle? Make sure to prioritize protein e’ry day. Every time you hit the gym, you break down tissue with the purpose of creating adaptation in those tissues. You need to rebuild & repair said tissues via protein consumption in order for those tissues to make the guns/buns/quads/lats/delts you’re looking for.

Looking to have a long healthy life? Make sure to prioritize protein e’ry day (are you seeing the pattern here?!). Protein supports your body in working properly; everything from your organs & muscles to your skin, & hair. It helps carry oxygen in your blood, helps create antibodies that fight off illnesses, & helps build new cells.

How much to consume each day? Shoot for 1g/lb of body weight. Some studies show that intake of 1.2g or more per lb of body weight may help with building muscle &/or fat loss.

And, unless you have existing kidney dysfunction, high protein intake is not bad for your kidneys.

Stick with whole food protein sources as much as possible. Supplementing too much w/ shakes & bars can not only result in GI issues, but also leaves you missing out on a whack of other important nutrients not found in protein supplements.

Pro tip: increase your protein intake slllooowwlllyyy, especially if you have been eating low protein for a bit. Your GI tract will thank you 😉💩

Feeling snacky? Head for a protein dense snack first. My go-to is Pillars Turkey Bites.

What’s your go-to protein snack? Share in the comments, & tag a pal who needs help with their protein intake!

🧡 Keep coming forward - Coach K

Warren Buffett, a US businessman, mega investor, & philanthropist said that when he makes business decisions he thinks,

“1. What is the upside?
2. What is the downside?
3. Can I live with the downside?”

This is an amazing thought process that can apply to ANY decision we make in life. Business, career, family, relationships, finances, health & wellness, the list goes on. And, it doesn’t have to be either/or, it can be both/&.

Let’s put a nutrition spin on this: Following a great family vacation, you have cravings for sweets & desserts, & you want to give in & eat them aaallll!

1️⃣ What’s the upside? You get to enjoy more yumminess, while maybe reliving some really fun times in your head from your vacation.

2️⃣ What’s the downside? It may mess with your mind for a bit because you are normally so focused on your health & wellness; the scale may go up for a couple of days; you may feel a bit unwell because you’re not used to the quantity & type of food any longer; it may slow down your progress toward your goals.

3️⃣ Can I live with the downside? Maybe you decide it’s worth it to dive in face first & have a free-for-all week. Or, maybe you decide you don’t want to deal with the consequences, & you get the sweets & desserts out of the house. Or, maybe you decide to slowly wean yourself off, so you get the best of both worlds - more yumminess & reliving some great vacation memories, with lower chances of the scale messing with your mind, & your stomach feeling only a little bit off.

The next time you’re faced with an obstacle or important decision, try this one out:

1. What’s the upside?
2. What’s the downside?
3. Can I live with the downside?

Can you think of a past situation where this would have been really helpful? Share in the comments! 👇🏼👇🏼

🧡 Keep coming forward - Coach K

“Several years ago, one of my clients went to a naturopath, who ordered a food sensitivity test. My client felt that some foods were causing her some tummy-troubles, but was having difficulty pin pointing which ones. We were both eager to get the results of the food sensitivity test, as we felt we could use those results to put together a plan for eating that would support her activity levels, her health, and her fat loss goals.

When she got the results, she sent me a copy, along with a note saying, “Karen! I’m basically sensitive to EVERYTHING! What am I supposed to eat?! The only things I am not sensitive to are things I don’t eat very much, because I don’t enjoy them!”

As the years have gone on, this is the identical reaction I get when clients have food sensitivity tests done.

Also as the years have gone on, this coach has learned that there is good reason for it. Let’s break it down a bit:”

Link in profile to read the full blog post.

🧡 Keep coming forward - Coach K

Clients commonly come to me with one of their goals being to improve their digestive health.

And, often, they come with a self-diagnosis of Irritable Bowel Syndrome (IBS).

While there is a lot that can be done to improve digestive health via nutrition, here are 2 important things to note:

☝🏼Diagnosis of IBS must come from a medical professional such as a gastroenterologist. You’re doing yourself a disservice if you’re self-diagnosing.
✌🏼There is a lot to be learned/researched in the area of the gut microbiome, so don’t believe everything you hear/read.

In the meantime, some info to start you on your path to better digestive health.

1️⃣ IBS is more than just explosive poops & bloating. As with most things, IBS is multi-faceted, & can include, diarrhea, constipation, pain, gas, & bloating. And, it can be related to things like stress, anxiety, low self-confidence/self-worth, & one’s relationship with food.

2️⃣ There is more to managing these symptoms, with or without an IBS diagnosis, than a low FODMAP diet, supplements, or medication. What actually helps is an individualized, holistic approach that looks at hydration, sleep habits, fibre intake, movement/exercise, lifestyle shifts, & maybe most importantly, stress/anxiety management with mental health support.

✴️Real talk✴️ I was one of those self-diagnosers. I convinced myself that I reacted to certain foods, & went so far as to restrict those foods from my diet. Over time, as I began making tough adult choices around my self care, & working on my anxiety disorder, I realized that I didn’t actually have IBS. I had untreated anxiety. I didn’t put 2-&-2 together until after I removed myself from an unhealthy environment, minimizing contact with people who didn’t support my health & wellness. Voila - IBS symptoms disappeared! 🤔

📖 Moral of the story: it’s probably less about true IBS, & more about other things going on in your life. Start with some time with a gastroenterologist, & ALSO look at other areas of your life that may be impacting your digestive health. BEFORE you go down the road of super restrictive diets & expensive supplements.

🧡 Keep coming forward - Coach K