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High Desert Fitness Presents

High Desert Fitness Presents. Nutrition: Back to the Basics. Who am I What makes me certified to teach this?. Tom Temple ISSA Certified Elite Trainer Certified Fitness Trainer Specialist in Exercise Therapy Specialist in Fitness Nutrition Live with Sheena. Today’s Discussion.

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High Desert Fitness Presents

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  1. High Desert FitnessPresents Nutrition: Back to the Basics

  2. Who am IWhat makes me certified to teach this? • Tom Temple • ISSA Certified Elite Trainer • Certified Fitness Trainer • Specialist in Exercise Therapy • Specialist in Fitness Nutrition • Live with Sheena

  3. Today’s Discussion • Back to the Basics • Our eight week goals • Basic macro-nutrients • Suggest eating pattern • How we track

  4. Our Eight Weekly Goals The basics of High Desert Fitness’s nutrition plan Hydrate Include Complex Carbs and Lean Protein Take a Daily Multivitamin Eat More Often! Stop Eating at Least 2 Hours Before Bed Limit Sodium Increase Fiber Limit Sugar Intake

  5. What is a macro-nutrient? • Three macro-nutrients • Protein • Fats • Carbohydrates • Proteins • Lean meats • Salmon • Eggs • Low-fat Greek yogurt Definition: A nutrient required in large amounts. • Carbohydrates • Fruits • Veggies • Grains • Fats • Nuts & Nut-butters • Avocados • Oils – Fish, Olive, Coconut

  6. How should we eat? Suggested Eating Patterns • We suggest eating every 2-3 hours throughout the day starting shortly you wake. • Each meal should consist of • Lean Protein • 1 or 2 Complex Carbs • You should consume between 20 to 40% of you food intake from healthy fats • The amount depends on your goals • Water! Water! Water!

  7. How do I know how much I’m eating? • There are many different way to track your food consumption • At High Desert Fitness we suggest using the Livestrong.com Daily Plate • Login to www.livestrong.com/thedailyplate/ • Click on Register (top right of page) • After registering, click on my calories goals: You will be prompted to answer questions that will allot a personalized calorie count • Click on food to submit calories consumed and fitness to submit calories burned. • Tracking Tips • Do not choose anything more than 1 pound of weight loss per week… ease into your new habit! • Only track 4-5 days initially. The purpose of Live Strong is to give you a better idea of what you are currently consuming compared to what you should be consuming. It’s a great tool to use as a “reality check” once every 4-6 weeks.

  8. What to expect in the future! • How to navigate the Grocery • Extreme Kitchen Makeovers • What do you mean Sugars not good for me? • The Fruit and Veggie Lesson • Healthy eating on travel…it can be done. • And many more!!

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