DFH Coaching

Week 1 Outline

GOALS: Start with the basics

Macronutrients: Protein, Fats & Carbs (6 min)

Learn how to breakdown a food label (2 min)

Your Goals this week...

#1- Drink 100 oz of Water

Get a water bottle you can measure and pay attention to how many times you fill it. Many times, people think they are hungry but are actually just thirsty! Plus, your muscles are made up of 75% water AND your metabolism boosts by 3% if you are hydrated! 100 oz of water is 6 water bottles a day if you use the 16.9” plastic ones. I am very serious about this. It will make a HUGE difference!

# 2- Name Your Plate

Before we get crazy into your macros, I would like you to learn to recognize what is on your plate. At every meal/snack look at what you are about to eat and ask these four questions:

• Where is the protein and is it the size of my palm?
• Where is my healthy fat and is it the size of my thumb or about 1-2 TBS? • Where is my carb and is it the size of my fist?
• What is the biggest portion on my plate: a protein, fat, or carb?

Important Note: These are just guidelines. The purpose of this week is for you to learn to recognize macros, to see foods as proteins, fats and carbs . If you build a balanced meal as explained in the naming your plate method and still are hungry, I want you to listen to your body and go back and add more protein, fat, or green veggies. Increase your portions but make sure you have the variety of all macros.

Nursing Moms: Naming your plate is still effective while nursing, but the hand guidelines will vary by person and are general.

#3- Plan Snacks

Our focus this week is to improve our snacks. This is where people get off-track. People either mindlessly eat handfuls of snack foods all day or they avoid snacks and still take handfuls of random things trying to avoid having a meal. Pay attention to what you feel! When do you struggle during the day, feel sluggish, or start randomly eating junk?

Stop struggling and eat a PLANNED snack!!

Do not try to hold off–you will just keep munching. Get your snacks lined up for the week. Have them ready and don’t leave your house without them! I will send more info on snacks on Monday, as well.

The reason most people overeat is they allow themselves to get too hungry trying to avoid food to lose weight. Then they end up overeating later in the day. I, myself, have been a culprit of this in the past. If you keep a level blood sugar you are less likely to crave sugar and overeat! We have a fear of eating, but eating regularly is what decreases overeating!

Some clients may need 1 snack and others may need 3 snacks. Some clients may not have time for snacks, so they eat 3 bigger meals. It’s all about what YOU can make work with your life and how you feel. So listen to your own body this week and pay attention to your hunger cues to know how many snacks you need.

WORKOUTS

If you are doing workouts with me or doing your own remember the 1st round of a workout with weights you should be able to make it through but feel like you’re working, 2nd round is more difficult and you are starting to struggle and by the 3rd round your muscles should be on FIRE and you feel like you couldn’t do one more rep! If they are not, you need to go up a weight size. I would rather you slow down and do less reps with more weight than go fast with lighter weight! Make sure the last three reps in each round are challenging you as the gradually get harder!