Archives For NUTRITION

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

Winter is coming. Ok, actually, it’s already here.

I need some advice. I’m on my way over to my Aunt Susie’s for the holiday family dinner AND they all think I’m a hardcore dieter. What do I do?

Based on my last post, “Why ‘cheat’ meals don’t exist” which you can find here, you can probably guess what my survival guide is going to consist of. That’s right, I’m going to give you some solid advice. Enjoy the holidays. That’s what they are FOR!

Here is Your Winter Survival Guide

Spend time with your friends and/or family. This is the time to do it.

I am a Nutrition Coach and I’m telling you, I will be enjoying Christmas desserts and definitely some cocktails this season.

Here’s why.

Even though you may have fitness/nutrition goals, food can have a lot more meaning than being just, “fuel” for your workouts or daily activities. Our partners at PN describe how some people carry their own ideas about what food means for them. It could be:

  • fuel
  • reward
  • punishment
  • escape
  • shame
  • freedom

For us at Lotta Nutrition & our partners, PN, food is information.

“Food is a story that shapes your daily life, your health, and your function.”

This presents the idea that you have a choice. Choices are decisions made by you. Those decisions help express what’s important for you, show the pros and cons of each choice, and even have consequences.

So, with the Holidays being here, what is it that’s important to you this weekend?

Could it be…

  • making memories with family and friends?
  • relieving stress from normal day-to-day grind?
  • meeting a significant other’s parents for the first time?
  • feeling good about yourself?
  • seeing old friends and relatives?

These can be seen as taking priority over our nutrition goals for the moment. The goal here is to not feel anxious, stressed, guilty or feel like you are cheating here.

Here are some tips for anyone that doesn’t want to completely steer clear of their nutrition goals…

  • Go in with a positive attitude. 
  • Don’t arrive completely starved
  • Work on some non-confrontational comebacks to anyone that may put you down for being health conscious.
  • Go in with a plan.

Here is a taste of some perks you get on the Lotta Nutrition Program

We are offering you a Holiday Baking recipes guide packed with 10 awesome classic desserts with 10 awesome alternative desserts. Download for free here!

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

Consistency and hard work

hanley —  November 7, 2016 — Leave a comment

Don’t kid yourself. You’re on a new nutrition program and…

you’ve found yourself running into your first road block. I spent all week counting and being perfect, now it’s Saturday and I’m with my dear friend who wants to go out to eat. What do I do?

The great things is… life is your very personal “Choose Your Own Adventure” book! Do it! Just eat and have a good time. If you have a lot of progress to make be realistic – will binge eating one time hurt all your progress? The answer is no. If it stalls progress it won’t for long. Especially if you’re seeing lots of progress already.

There is no such thing as a cheat meal. Just only consistency and inconsistency.

Here’s why there’s no such thing as a cheat meal. Because cheating is being dishonest and unfair to gain an advantage. All there needs to be is consistency or inconsistency. If you’re hitting macros on point 5 days a week then you are consistent. If you’re hitting macros 3 days a week out of 7 then that’s inconsistent.

How Inconsistency Can be a Good for You.

Inconsistency reinforces the idea that we are merely humans…

  • Don’t destroy social relationships that are important to you by fearing the “cheat meal”
  • Don’t be that health nut who won’t partake because of your strict diet
  • Don’t always turn down work food, i.e. pitch-ins
  • Do take mental breaks from counting (not an excuse to binge)
  • Lastly, enjoy food. If you’re that person that is painfully eating just before bed to fit all your macros in, I have a news flash for you, it ain’t worth it. If this is a trend you’re finding yourself in then you’re more than likely you’re going to burn out.
  • If it comes to the end of the day and you’ve got lots of macros to hit still – throw in the towel and chalk it up to one of your inconsistent days. It won’t ruin everything. What it will do is keep you sane. That’s good for you. 

Sports-NFLScoutingCombine

STEP 1 – SIGN UP: $40 – PURCHASE HERE   (Open to members and non-members)

STEP 2 – Reserve a spot. There are (7) 30min time slots on Saturday, 8/13 starting at 10:00am-1:30pm. RESERVE A TIME SLOT ON THE SCHEDULE

Please read the instruction at the bottom of the page before showing up.

BOD POD Body Composition Measurement Testing Quick, Convenient & Accurate.

What are the benefits of BOD POD Body Composition Measurement?

Because the BOD POD is highly accurate, it can detect even small changes in body fat and lean body mass (i.e., muscle, bones and organs). Body composition is one of the best indicators of overall health. The feedback you receive from your BOD POD test can be used to measure the success of your nutrition and/or exercise program, monitor for obesity, a risk factor for major diseases, like stroke and diabetes, help you lose or gain body fat safely, fine tune your athletic performance and more.

How long does an assessment take?

You will be sitting inside the BOD POD cabin for about 3 minutes. However, during that time, the door will be opened and closed between two 50-second trials. Total time including goal setting and reviewing the results is approximately 10 to 15 minutes. What should I expect? Simply sit comfortably and quietly (no laughing or talking), relax and breathe normally and the BOD POD does the rest. Sounds relating to the valves opening and closing may be heard, but most people are unaware of the slight pressure changes that take place. You may notice a feeling similar to being in an elevator or the initial take-off in an airplane.

How accurate is it?

The BOD POD, which uses air displacement technology, is considered to be the gold standard of body composition measurement. It is as accurate as hydrostatic (underwater) weighing, but quicker and easier to perform. The range of error for this test is 1 to 2.7%.

BOD POD Instructions

In order to have the best possible results, follow these simple instructions: No food, drink or exercise at least 2 hours prior to testing. Use the restroom before testing, if necessary. Don’t apply any lotions or skin creams prior to your test. Remove glasses and jewelry (if possible). Wear minimal, form-fitting clothing. Men: Thin fabric shorts (lycra/spandex-type swimsuit or compression bike shorts without padding. Woman: Lycra/spandex-type swimsuit or bike-style shorts and sports bra (no wire or padding). A swim cap will be provided to compress any air pockets within the hair. The entire process will take about ten (10) minutes.

How to make a reservation on the schedule

wodify-reservation

What is it?

Lotta Nutrition is a highly individualized coached program for those wishing to dial in their nutrition for performance and physique 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.

This program will also provide the guidance you need to track macros with weekly macro changes, weekly nutrition posts and constant feedback and communication.

It’s 3-month upfront commitment which can and should be extended month to month thereafter. The program focuses on the following details:

  1. Making small gradual weekly changes in order to make long-term sustaining changes.
  2. Less restrictive in terms of food choices than other nutrition programs, i.e. Paleo, Akins, South Beach, etc
  3. A good program for individuals wanting to increase muscle and decrease body fat
  4. Achieving long-term goals rather than 21 or 30-day challenges.
  5. Holds you accountable with weekly weigh-ins, measurements, pictures and a coach.
  6. Uses Facebook as a system of support with everyone else on the program where we share recipes and answer questions quickly.

How and why?

Science and research are constantly evolving. We know this to be true because it wasn’t too long ago that eggs were, “unhealthy”. Then just the egg whites were good and the yoke was bad. Then it switched and now they’re good for us again. It is because of the evolving healthy and unhealthy debate so many of us a struggle.

Well, one of the reasons a program like this can be so successful is because the part the science community has right is the fact that the body desires homeostasis in many things. In this case, the body desires a balance when it comes to caloric intake. There are three states a body can be in terms of caloric intake and change in body composition; 1) baseline, 2) deficit or 3) surplus.  In state 1, the body doesn’t change. In states 2 and 3 body composition will change.

Rapid weight loss in a short amount of time can lead to loss of FAT (YAY) but also a loss of MUSCLE (BOO). When our body slowly loses weight over time it will achieve a balance. On a cellular level, when we stop eating as much the body believes that food has become scarce and decides to store fat, eventually burning fat and then muscle. Typically, after the short period of 30 days is over and food is reintroduced the body wants to achieve the baseline it was at prior.

What we do is determine the individuals macronutrient needs and slowly make changes to achieve desired results. The best way to make sure you are eating the right amount of calories and macros are to weigh and track it.

Program Details:

Mandatory Intro Phase (3 months)

  • 24/7 Coach Support
  • Weekly check-ins by you – this is a MUST (more details on this upon registration)
  • Weekly Macro adjustments
  • Food log reviews
  • Individualized Goal Setting
  • Individualized Programming
  • $75/month | 3-month commitment

After the first 3-months, you and your coach will determine your next steps based on your progress and goals.

Level 1

  • Same level of support/check-ins as the Intro Phase
  • $75/month-to-month

OR

Level 2

  • 1x/month Coach Support
  • 1x/month check-ins by you
  • Weekly Macro adjustments
  • Individualized Goal Setting
  • Individualized Programming
  • $30/month-to-month

Optional additional 30min consults $40

So, what is needed from you?

Requirements:

  • Weigh-ins and pictures (in bathing suit or spandex and sports bra) *REQUIRED
  • Willingness to cook most meals
  • Open-minded, good work ethic and hustle to succeed
  • Patience
  • Weigh food and track macros

Email info@crossfithud.com to sign up

Sports-NFLScoutingCombine

 

COST: $40 – PURCHASE HERE

SIGN UP: Purchase a ticket and then reserve a spot. There are (4) 1-hour time slots on 1/16 starting at 10:30am-3:30pm. RESERVE A TIME SLOT ON THE SCHEDULE

Please read the instruction at the bottom of the page before showing up.

BOD POD Body Composition Measurement Testing Quick, Convenient & Accurate.

What are the benefits of BOD POD Body Composition Measurement?

Because the BOD POD is highly accurate, it can detect even small changes in body fat and lean body mass (i.e., muscle, bones and organs). Body composition is one of the best indicators of overall health. The feedback you receive from your BOD POD test can be used to measure the success of your nutrition and/or exercise program, monitor for obesity, a risk factor for major diseases, like stroke and diabetes, help you lose or gain body fat safely, fine tune your athletic performance and more.

How long does an assessment take?

You will be sitting inside the BOD POD cabin for about 3 minutes. However, during that time, the door will be opened and closed between two 50-second trials. Total time including goal setting and reviewing the results is approximately 10 to 15 minutes. What should I expect? Simply sit comfortably and quietly (no laughing or talking), relax and breathe normally and the BOD POD does the rest. Sounds relating to the valves opening and closing may be heard, but most people are unaware of the slight pressure changes that take place. You may notice a feeling similar to being in an elevator or the initial take-off in an airplane.

How accurate is it?

The BOD POD, which uses air displacement technology, is considered to be the gold standard of body composition measurement. It is as accurate as hydrostatic (underwater) weighing, but quicker and easier to perform. The range of error for this test is 1 to 2.7%.

BOD POD Instructions

In order to have the best possible results, follow these simple instructions: No food, drink or exercise at least 2 hours prior to testing. Use the restroom before testing, if necessary. Don’t apply any lotions or skin creams prior to your test. Remove glasses and jewelry (if possible). Wear minimal, form-fitting clothing. Men: Thin fabric shorts (lycra/spandex-type swimsuit or compression bike shorts without padding. Woman: Lycra/spandex-type swimsuit or bike-style shorts and sports bra (no wire or padding). A swim cap will be provided to compress any air pockets within the hair. The entire process will take about ten (10) minutes.

youll-love-paleo

28 Days

Nutritional challenges provide the support and accountability of the community to help us take control of our eating habits. In the 28 days you’ll learn a ton about the food you’re eating and how it affects your everyday life. Whether you’re trying to shed some pounds, learn about how foods interact with your body, or just feel better a nutritional challenge can help. Nutrition specifics will be covered in the informational meeting January 16th @ 11:00am.

CHALLENGE SPECIFICS:

    • Whole30 – except 28 days
    • Challenge Dates: January 18th – February 15th
    • Open to members and non-members
    • Initial Weigh-in 1/16. BOD POD body fat test 1/16 at Hud
    • Final Weigh-in 2/15. BOD POD body fat test TBD
    • $20/pp to participate – Using Dietbet.com the money goes into a pot and everyone that loses 4% or more body weight splits the pot
    • $20 Optional 90 page paleo guidebook.

CLICK HERE SIGN UP FOR THE DIET BET CHALLENGE

CLICK HERE LEARN MORE AND SIGN UP FOR THE BOD POD

CLICK HERE TO PURCHASE A PALEO GUIDE BOOK

Dietbet.com Rules

IMPORTANT DATES

    • Paleo Challenge Informational Meeting: Saturday, January 16th @ 11AM
    • DEADLINE TO SIGN UP – January 16th or January 12th if you want to have the guide book before start date
    • Start Date: Monday, January 18th, 2016
    • End Date: Sunday, February 14th, 2016

WHAT IS THE PALEO DIET?

The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility.

Robb Wolf