Archives For HEALTH & WELLNESS

You’re Still a Novice

hanley —  June 28, 2017 — Leave a comment

We hear this all the time in the gym. I’ve been here 6 months, why aren’t I improving at a faster rate? The truth is it could be a host of reasons to why you may or not be getting better. Some of these include but aren’t limited to your genetics, various outside stressors, nutrition, sleep, biological age, training age, and programming. Assuming we’re talking about someone new (less than 5 years) to strength training, it’s going to take lots and lots of reps for your nervous system to pattern the various new movements and start to adapt to them, i.e. improvement. How many reps are lots and lots? Thousands. If we use an in house example, look at some of the ladies who’ve been consistently coming to the gym for the last 2 years (400-600 workouts completed) with zero prior strength training experience. They are just now starting to accumulate thousands of repetitions within the various movement patterns. Some people will adapt faster than others – can you say genetics? Do you want to know a quick way to guarantee a short fitness journey within the realms of “CrossFit” style training? It’s actually very easy to do – fast track your nervous system with high intensity and high training volume, take little to no rest days, try and kill yourself/be at the top of the whiteboard everyday, have poor sleep and eating habits, use social media to dictate your training regime, half listen to your coach, and pile on advanced skills (insert kipping anything here) without a proper strength base.

Wanna get better and have a long fitness journey? Develop some patience, focus on good movement, prioritize getting STRONG over Instagram selfies, be coachable, work on good eating and sleeping habits, and work hard. Can’t commit to any of that and need to be good at something right away? Take up speed walking.

Julie has been crushing it. Enough said.

We enable clients to live happier, healthier, fuller lives.

We offer nutrition coaching at CrossFit Hud’s lottanutrition program. This isn’t your run of the mill coaching, i.e. “here’s your meal plan, this worked for me so it should work for you” crap.

No, no. The coaches at lotta understand excellent principles of client-centered coaching and this includes collaboration, empathy, and respect. We offer two programs, a macros program and a progressive habit based program.

What’s superb about the habit program is that it not only allows us to educate you on nutrition but it gives you and allows you to put it into action under the watchful coach.

This program benefits users through excellent coaching and accountability while setting up the client for success through positive habit building.

The lottanutirtion Macro Program, “lottamacros” is a highly individualized coached program for those wishing to dial in their nutrition for performance and weight goals. What if you could achieve both? Using weekly determined calories and macro counts for each individual, this program provides accountability and guidance for those clients to help achieve success.

Learn more by clicking here

 

Below is a video on the curriculum we offer and bit on how we coach at Lotta Nutrition.

The world’s leading Nutrition Coaching education program, Precision Nutrition, has provided us the use of their curriculum This program is a 9-month commitment. The program is a 52-week habit forming approach that offers the user daily lessons and activities with bi-weekly habits.

This program takes into account the goals you want: build muscle, lose weight… etc, and provides all your nutrition needs surrounding powerful and attainable habits you create.

Weekend overeating is a bitch. Let’s face it.

Here are 5 strategies, by Pn’s Krista Scott-Dixon,

to help you ditch the bingeing, guilt, and extra weight.


 

“If perfectionism is the Wicked Witch of overeating, then food rules are the flying monkeys” – KSD

If you find yourself “perfect” during the week and overeating on weekends, this is just the article for you. Learn how to let go of weekday food rules and break the cycle. Drop the guilt, improve your health, and lose weight.

Here’s how, either with or without a coach.


Speaking of coaching, we offer nutrition coaching at CrossFit Hud’s Lotta Nutrition program. This isn’t your run of the mill coaching, i.e. “here’s your meal plan, this worked for me so it should work for you” crap.

No, no. The coaches at Lotta Nutrition understand excellent principles of client-centered coaching and this includes collaboration. We offer two programs, a macros program and a progressive habit based program.

What’s superb about the habit program is that it not only allows us to educate you on nutrition but it gives you and allows you to put it into action under the watchful coach.

This program benefits users through excellent coaching and accountability while setting up the client for success through positive habit building.

The Lotta Nutrition Macro Program is a highly individualized coached program for those wishing to dial in their nutrition for performance and weight goals. What if you could achieve both? Using weekly determined calories and macro counts for each individual, this program provides accountability and guidance for those clients to help achieve success.

Learn more by clicking here

Monday through Friday…

You are a boss. You are eating vegetables, protein, and smart carbs. You are working out and feeling great. Then the end of the work week arrives and you can visualize your coach red wine, pizza and a movie. It can be your way of unwinding and coping with the hell that comes with work.

The weekend becomes a time where “normal rules” don’t apply. 

This can easily be your ritual. If this is you, this may be just a habit. After a while though, the weekend indulgence comes with consequences and you can feel physically and mentally crappy.

  • Physical: bloated and feeling sick
  • Mental: feeling guilty, regretful, and maybe even angry

This article isn’t about finding that “one weird trick” or the latest and craziest “life-hack”. It’s about learning how to develop a healthier relationship with food.

Here’s how:

Strategy 1: Aim for “good enough” instead of “perfect”

This one is really difficult for people. This is because everyone that is on a “diet” wants to adhere to said diet. They want to work hard towards their goals and they believe that means being strict and they HAVE to be perfect. Well, I’m here to tell you as a coach, I’ve seen it plenty of times and I’m here to tell you – you don’t need to be perfect to get the results you desire.

Unfortunately though, these people end up worrying the whole week that they might screw things up. They may even try and adhere to strict meal plans but by the end of the week, their willpower is gives out and they are tired of restrictive eating.

This person might find themselves out to dinner with their family and the restaurant they find themselves out doesn’t have “perfect pre-portioned kale salad,” so instead maybe they decide to get some crap.

Kristen Scott-Dixon (KSD) mentions, “If you take ‘perfect’ off the table, things change, You feel empowered because there are no other options. Instead of kale salad vs. five servings of fries, there’s: ‘I’m actually in the mood for a sald with my burger because I had fries at that work lunch on Thursday.'”

The solution: Always aim for “good enough”

Through the work week and the weekend, start considering your health and fitness goals, your mood, and what food is available to come up with a solid definition of what’s “good enough” and aim for that.

KSD, “Remember: That decent method you follow is better than the “perfect” one you quit.”

Strategy 2: Let go of your food rules

“If perfectionism is the Wicked Witch of overeating, then food rules are the flying monkeys”

Food rules are the ones that tell you how to live your life:

  • What you can and can’t eat,
  • When you can have or can’t eat,
  • How you can or can’t eat it,
  • How much you can or can’t have.

These rules make up a very popular effect that is found throughout the nutrition and dieting industry. We may have all been there. These rules will lead the very popular “Fuck It Effect”.

Let’s say one of your rules is to not eat any carbs. You don’t eat grains, you don’t drink beer, and you sure as hell don’t eat pizza. But, this weekend you find yourself at your friends paint party and they are having pizza and beer. You may hold out for a bit BUT you eventually give in and at this point you say, “fuck it, I’ve already gone this far” and blown it, so you might as well enjoy yourself.

Solution: ditch the rules and let hunger guide you

Most people that aren’t “dieting” eat when they’re physically hungry and stop when they’re full. This happens for them on Monday AND the Saturday. Unless you’re eating for performance, or you’re an athlete, start paying attention to your physical hunger cues. Let go of the rules that hold you back.

Strategy 3: Give up “Cheat Days”

This is the one day of the week where you can go crazy and let loose. What this creates is a food “purgatory” all other six days of the week. This day of the week gives you the opportunity to eat anything and everything you want. The problem with this cheat day is you are likely going to overeat when you realize that tomorrow you have to get “back to reality” and compliance.

Solution: quit the Cheat Day routine, and give yourself permission to *choose* what you want all week long.

Like the “fuck it effect”, Cheat Day depends on scarcity. “Scarcity makes us feel anxious, needy, and greedy.” The opposite of scarcity is abundance. When you give yourself permission to choose what to eat, you can decide to have dessert or not. Maybe you’re full? Maybe you’re in the mood for dessert? This may sound counter-intuitive, BUT when you don’t allow yourself dessert 6 days a week, the one day you can have it – you may go HAM and overdo it.

Strategy 4: Own your choices

If you have ever created trade-offs with yourself, consider dumping this method after you realize you’re an adult and the choices you make are the ones you live with! Maybe you find that you’re saying to yourself, “I’m going to skip that office brownie today, but this weekend I’m going to crush a dozen doughnuts” – this mindset is a lot of mental work that rarely pays off.

Solution: Start owning your choices, and let your adult values guide you when you eat.

Start making food choices by acknowledging the outcomes you might expect. For example: “I’m in the mood to eat 5 servings of ice cream tonight. I know I’ll probably feel sick to my stomach afterwards but in this instance, I’m OK with it.”

Don’t moralize your choices! You are free to eat and drink anything you want, just remember that different choices have different outcomes. Set your expectations accordingly.

Strategy 5: Stop rationalizing

When it comes to the weekend, you will find yourself in many very comfortable situations where you will rationalize that it’s OK to overeat.

These look like:

  • Travelling
  • Being busy or bored
  • You had to work
  • Family/social events

These circumstances don’t inherently cause overeating. It’s in these situations where we decide to rationalize our eating habits by aligning a convenient script with the circumstnace.

Solution: Stop rationalizing and ask yourself why you are really overeating.

KSD points out, that sometimes you’ll eat like crap, likely too much of it, and that it’s normal. But instead of falling back on the victimless rationalization of your circumstances, create an awareness of what is really going on by asking yourself, “why am I really overeating right now?”

Are you, bored? Stressed? Sad? Happy? Celebrating?

When you ask yourself this consistently you may see a pattern. Once you recognize this pattern, that is your opportunity to change your behavior.

What to do next:

Here are some tips from our friends at Precision Nutrition.

There is no “perfect time” to eat better. Not tomorrow or Monday. There is no should or should, only what is. 

Start with Today. What can you do today to help you tomorrow? Maybe all that includes is just becoming more aware.

If you find yourself constantly starting and stopping when it comes to exercise and nutrition, check out article on The Pause Button Mentality

 

Ask yourself: How’s that working out for you? (weekend overeating)

If you’re loving “Cheat Day” and you’re happy with the results, keep doing that.

If you’re conflicted, it may be time to investigate and implement these strategies.

Ask:

  • What does weekend overeating do for you?
  • What path is it leading towards?
  • What does it enable you to feel?
  • How does it solve a problem?
  • What purpose does it serve for you?

Instead:

  • Aim for “good enough” instead of “perfect”
  • Let go of food rules
  • give up Cheat Days
  • Own your choices
  • Quit rationalizing

Below is a video on the curriculum we offer and bit on how we coach at Lotta Nutrition.

The world’s leading Nutrition Coaching education program, Precision Nutrition, has provided us the use of their curriculum through ProCoach (an online software). This program is a 9-month commitment. PN’s ProCoach curriculum is a 52-week habit forming approach that offers the user daily lessons and activities with bi-weekly habits.

This program takes into account the goals you want: build muscle, lose weight… etc, and provides all your nutrition needs surrounding powerful and attainable habits you create.

 

ProCoach promotional video from Precision Nutrition on Vimeo.

Original article here

 

 

 

 

 

 

Frustrated with the scale not moving???!!! This is exactly how Kristen felt after 4 months on our nutrition program. The scale doesn’t always tell the whole story. Literally ZERO change on the scale in 4 months.

Here are 7 other progress indicators that we track at Lotta Nutrition other than weight loss.

These should be your main focus:

  • You feel content after meals

  • You have more energy

  • You’re sleeping better

  • Your clothes fit better

  • You’re in a better mood

  • You’re stronger and have more endurance

  • It feels more like a lifestyle than a “diet”

CLICK HERE TO LEARN MORE

 

How to Eat Healthy Meals at Restaurants

You find yourself travelling, on vacation, meeting clients for lunch, whatever that situation is where you just find yourself eating out, the question remains the same: What are you going to eat? Use this article for some inspiration on how to eat healthy meals at restaurants.

Hell yes, you CAN eat well while on the move!

Just keep these techniques in mind, our good friends at Pn suggest these three,

Pick the damn restaurant.

If you are out and about with folks and you have the option or opportunity to pick, DO IT!

Restaurants that rhyme with DacManolds and Glendy’s are for emergencies only.

Try finding restaurants use fresh ingredients.

If you find you don’t have many choices, just avoid the restaurants that have you ordering from someone standing behind a counter. Instead, look for the places that at least have a wait service.

Lastly, if you’re in a city you’re not familiar with use: https://www.healthydiningfinder.com. This website is a gold mine.

Look for this trio.

Scan the menu and look for:

  • Lean protein
  • Vegetables and fruits
  • High-fiber, slow-digesting carbs

If it has words like, “crispy” or “cheesy” you can safely skip it.

Just remember, you’re the paying customer! Try adjusting the portions by asking if you can have extra vegetables.

Look for this:

Instead of this:

 

Know what’s in your food.

Do not trust ANYONE! Ok, that’s dramatic. But the point is, you can’t trust the menu item. Especially if the description is 40 characters. So, ask the server!

“How are the vegetables cooked? Oh, they’re deep fried? Could I get those steamed instead? Thanks!”

“Could I have the salad dressing on the side?

“Is that pork chop breaded or grilled?”

You may feel like you’re being naggy or time-wasiting, but questions like these can save you hundreds of hidden calories. Vegetables drenched in olive oil, OR worse vegetable oil, have hundreds of unwanted calories.

Just ask nicely so they don’t spit in your food and you’ll be fine.

 

Want to get articles like this one and lessons that go into more detail on Making Healthy Choices?

 

If you are looking for a coach to help prepare you for facing changes like this, the coaches at Lotta Nutrition have been taught and educated by the best in the world.

If you are someone that finds it difficult to stay on track and you are constantly feeling the urge to pause, reach out to us at info@lottanutrition.com to learn more or click here.

 

Below is a video on the curriculum we offer and bit on how we coach at Lotta Nutrition.

The world’s leading Nutrition Coaching education program, Precision Nutrition, has provided us the use of their curriculum through ProCoach (an online software). This program is a 9-month commitment. PN’s ProCoach curriculum is a 52-week habit forming approach that offers the user daily lessons and activities with bi-weekly habits.

This program takes into account the goals you want: build muscle, lose weight… etc, and provides all your nutrition needs surrounding powerful and attainable habits you create.

What’s superb about this program is that it not only allows us to educate you on nutrition but it gives you and allows you to put it into action under the watchful coach.

This program benefits users through excellent coaching and accountability while setting up the client for success through positive habit building.

ProCoach promotional video from Precision Nutrition on Vimeo.

“Why the ‘pause-button mentality’ is ruining your health and fitness.”

A summary of John Berardi’s, Ph.D. original post

Precision Nutrition is the world leader in nutrition education for coaches like us at Lotta Nutrition. This post is a summary of what John Berardi has termed the, “pause-button mentality” and how it isn’t the fresh start you hoped. For more on this subject you can, and should, check out the original post. The link will be at the bottom.

This content is not original and is the work of John Berardi, Ph. D.

The nutrition curriculum that Lotta Nutrition offers is the same exact one used by Precision Nutrition (click here for more information on our nutrition program). This curriculum does NOT offer a pause feature and for a damn good reason. It is reasonable for any one of us to have the feeling that we want to take a break from our pursuit to good health and wellness.

So, why not let clients take a break when:

  • It’s time for vacation,
  • Just had kids, or when they’re pregnant
  • Injured, or
  • Super busy at work?

From the client’s perspective, we often see a mentality that looks a little like this,

“I ate the wrong things this weekend, skipped a couple lessons, etc, now I’m a failure.”

Or,

“Wouldn’t it just be better when I can focus 100% on this?”

Pn’s John Berardi calls this the, “pause-button mentality”.

 

The ‘all or nothing’ mentality rarely gets us ‘all’. It usually gets us ‘nothing’.”

 

This comes up when life gets a little hectic and the feeling of placing something like this on hold boils up and it’s hard to resist. It’s a very normal feeling. We’ve all been there.

“At the same time, this completely natural and well-meaning impulse is one of the fastest, surest, most reliable ways to sabotage yourself.

Here’s the problem – and the solution.

This only builds the skill of pausing and/or restarting. It may be worse if you don’t get back to it at all. This is probably why fad crash diets (20 day/30 day…etc) are so popular. They don’t take long to complete! They call them a “challenges” but the real challenge is building sustainable skills and habits for navigating life.

We are human. Humans navigate life the best that they can in the given situations and cirucmstances that they are in. It’s all we can ever really do. We are only able to focus on such much anyway.

Berardi sums up this point very concisely,

What do these short bouts of intense focus teach you?

They teach you how to build the skill of getting fit in a “very short (and non-representative) period in your life”.

What do they NOT teach you?

They don’t teach you the skill of eating well, getting fit and staying fit in the “midst of a normal, complicated, ‘how it really is’ sort of life”.

“It’s not about willpower. It’s about skills.”

If willpower were a skill, you should have it from one day to the next, but it’s not. One day you could have the willpower to go to the gym and the next day you could, completely without much resistance, sit on the couch.

This is because willpower is finite. A skill is something you can do from one day to the next. Making an omelette is a skill. You should be able to make one every day.

At Lotta Nutrition we help you build the skills needed to navigate the very normal and complicated life we all live in, one day at a time. One skill at a time.

Under Pn’s nutrition education course, when clients want to take a break, we were taught to ask them, “what will be different next time?”

“Nine times out of ten, the honest answer is nothing.” – JB

Here’s the problem, life goes on whether you try and pause it or not. There will never be a time when things will be easier. There is no perfect time.

The goal is not to stride for perfectionism. Being the best for a tiny window of time is also not the point.

“The point is to keep going. Sometimes awkwardly, sometimes incompetently, sometimes downright half-assed. But to keep going nonetheless.”

JB suggests using this mantra:

“Always something”.

This is where it gets downright magical. Pay attention.

Here’s the solution,

Instead of completely pressing pause on something you’ve committed to working at, pretend it’s on a dial from 1 to 10. When (not if) things get kinda whacky and life gets difficult, dial it back. Never turn off the dial completely.

Below are infographics from the article on Pn. These are just examples. You should come up with your own dial and practice it.

Perfection never happens in real life and it certainly isn’t going to happen if you pause or take a break. As humans, we just are going to do the best that we can with what we are working with, and that’s okay.

Here are a few suggested strategies.

  1. Create and use your own dial method

  • When it comes to health and fitness:
    • What does a 10 look like?
    • What does a 1 look like?
    • Practice daily, adjust on the fly

When life gives you lemons, have a script ready to provide a solution to your lemons. Having a dial that is specific will be your script.

  1. Use the ‘always something’ mantra and aim for a little bit better each day

  • “An all-or-nothing approach usually doesn’t get us ‘all’. It usually get us ‘nothing’.”
  • Just because you find yourself in situations or circumstances that are not ideal, doesn’t necessarily mean you are hopeless.

Small improvements done consistently over time work. Between Pn and nutrition coaches like us, methods used to build skills that help you make small improvements over time, have helped more than 200,000 people.  Always something.

  1. Look forward, strategize and plan

  • As I mentioned earlier, it isn’t a matter of *if* but *when* life throws lemons at you so you might as well do your best to anticipate these things.
  • In our program, and in Pn’s, we ask our clients two questions often:
    • Look ahead at the next two weeks, what’s likely going to be in your way? What is going to keep you from accomplishing your goals? And,
    • What is something you can do *today* to help you keep going when you run into those lemons?

Learn how to keep the dial on and face life prepared to keep your health and fitness going.

If you are looking for a coach to help prepare you for facing changes like this, the coaches at Lotta Nutrition have been taught and educated by the best in the world.

If you are someone that finds it difficult to stay on track and you are constantly feeling the urge to pause, reach out to us at info@lottanutrition.com to learn more or click here.

The original article that John Berardi wrote can be found here.

 

Below is a video on the curriculum we offer and bit on how we coach at Lotta Nutrition.

The world’s leading Nutrition Coaching education program, Precision Nutrition, has provided us the use of their curriculum through ProCoach (an online software). This program is a 9-month commitment. PN’s ProCoach curriculum is a 52-week habit forming approach that offers the user daily lessons and activities with bi-weekly habits.

This program takes into account the goals you want: build muscle, lose weight… etc, and provides all your nutrition needs surrounding powerful and attainable habits you create.

What’s superb about this program is that it not only allows us to educate you on nutrition but it gives you and allows you to put it into action under the watchful coach.

This program benefits users through excellent coaching and accountability while setting up the client for success through positive habit building.

ProCoach promotional video from Precision Nutrition on Vimeo.

Numbers don’t lie. Both Amy and Lyndsey have been putting in lots of hard work, day in and day out over the past year and it shows. Below is their 1 year BOD POD results. Both lost body fat and gained muscle.

Lyndsey attended 260 CrossFit classes last year and started doing the Lotta Nutrition program in June 2016. Amy attended 175 CrossFit classes last year nad started doing the Lotta Nutrition program in January 2016.

Starting January 1st,

The Lotta Nutrition program will be increasing from $75 a month/3-month commitment to $89 a month/9-month commitment. 

All you have to do is tell us you want to sign up. You don’t need to start Monday!

Sign Up Here before Jan 1st and the price change! No need to start on Jan 1st, just need to sign up by then!

Why the change? Why the longer commitment? 

Over the last year, we have found that the longer the individual is on the program, not only is the client more successful but the weight they lost stays off.

We want the client to be successful and small gradual changes toward their goals means more sustainability and the weight doesn’t come back.

Check out this video of a Habit Forming Nutrition Program we offer:


9-months vs 3-months. We only want those that are committed to making changes for their health! Every individual’s body is different! It may take 2-months or 3-months to see the change people are looking for. The body transformations that people are looking for TAKES TIME. If someone finds themselves 20 pounds overweight, when did those 20 pounds get there? In 2 months? In 3 months? No, more likely it was gained over the course of a year. It works the other way too. It may take a year to get rid of it and keep it off. Sure, some people can lose weight 10 to 15 pounds in a month, but the body is complex and resists that quick change because it isn’t a normal process for the body.

Why the price increase?

We are excited to be offering a 52-week habit forming based nutrition program powered by ProCoach software that allows us, the coaches, to provide a proven curriculum to you, the clients, that won’t just TELL you what to do when it comes to nutrition but actually SHOW you and allow you to PUT IT INTO PRACTICE. 

If you are interested and want to learn more email info@lottanutrition.com

Sign Up Here