We all know we can’t out-exercise a bad diet, but did you know that you could see amazing results by dialing in your nutrition without adding in extensive exercise? If you are like most people we talk to, the problem is you feel overwhelmed because you don’t know what the right diet is for you. At Carbide CrossFit & Fitness, we believe something as fundamental as nutrition shouldn’t be complicated, which is why we created a simple and sustainable nutrition plans paired with the accountability and support of your own personal nutrition coach.
Did you know that you don’t have to be a member of Carbide to take part in our nutrition program?
We have helped hundreds of clients through our nutrition-only programs see amazing results! We know nutrition is 80% of the puzzle and working with a nutrition coach allows you have the confidence you have the “right” plan for you!
HUNGRY FOR HELP?
We know you want to stop feeling overwhelmed and finally feel confident in your skin! We want to help!
Join our nutrition coaching program today to get started! Sign up today!
Can’t wait to get you started! Coach Brandon
PS- Here’s the top 5 mistakes we see when people are trying to lose weight:
The #1 Way to Get the Most From Nutrition Coaching
You know that nutrition plays a big role with your progress and overall health. You know that without having a balanced diet you could be neutralizing all the hard work you are putting in the gym.
What you may not know is how to get the most out of your nutrition coaching. One of the first things to remember is to be realistic with your goal and with what you are willing to do. It is very difficult to go from prepping very little or none at all to prepping everything for an entire week. You should think about making small improvements to what you are currently doing in order to prevent burnout or being overwhelmed.
Your nutrition coach doesn’t want to overload you with too much information or with difficult action steps which is why you may not get a meal plan in the beginning. Your nutrition coach could just give you a few things to work on right away, like increasing veggies, drinking more water, and decreasing sugary drinks.
The next thing is to ask for help when you need it! Feeling lost or confused is not something you have to just deal with because you don’t want to bug your nutrition coach. One of the main reasons we have the HSN app is for you to directly communicate with your nutrition coach and allow them to respond to your questions/concerns as soon as they are able. You always have the option of asking the group as well- most of them are going through the same thing or have been there and can help, so ask away!
The absolute MOST important way to get the maximum benefit from your nutrition coach is through honesty and full disclosure. Tell your coach about your sweet tooth, how much alcohol you drink , the number of sugar packets that go in your coffee, how often you are eating pizza, and how you feel about meal prepping.
Your nutrition coach isn’t put in that role to judge or criticize you, but to help take where you are and suggest small steps towards better habits and food quality. If you are at the stage where you are logging your food, be sure to log everything (even the two Hershey kisses you snuck in at work), just because you don’t log it doesn’t mean it didn’t happen. Without knowing exactly what you are putting in your body it can be very difficult to help guide you in making small improvements.
You made the right decision to start working with our nutrition coach so be sure to take full advantage of the opportunity. You want to reach your long term goal so be honest about what you are consuming and open to making small changes that you know you can stick with. Remember, it doesn’t take one day to gain a bunch of weight or to establish bad habits so it will not take one day to get it off or establish good habits.
Taking a Long Term Approach
What does that look like?
Taking a long-term approach to improving our nutrition means we have intent, objectives, goals and a mission to accomplish not only short-term goals, but also long-term goals. The big picture mission is simple, we want to be happy, healthy and strong - both mentally and physically. Being consistent with healthy habits like drinking water, meal prepping, and eating real foods is key to accomplishing your long-term goals.
Intent without action accomplishes nothing.
Setting goals is easy. Being accountable for those goals is the hard part - and that's where working with a nutrition coach in customized nutrition programs and participating in ongoing coaching programs over time is important.
First, let’s start with mapping out a long-term approach. Follow these three easy steps:
Begin with the end in mind: What do you want to achieve? What will it take to get there?
Start small. The little wins will snowball into larger wins down the hill. Consistency wins. Establish SMART Goals.
What's a SMART Goal? Glad you asked!
S - Specific; Should be simple and defined what you are going to do.
M - Measure; Tangible evidence so you can achieve the goal.
A - Attainable; They should push you just outside your comfort zone.
R - Results-Focused; Goals should measure outcomes, not activities.
T - Time-Bound; Goals should be linked to a time frame that creates a sense of urgency.
Here's an example of what it looks like to map out nutrition goals over the course of a year: I will eat a balanced breakfast using the plate method at least 5/7 days this week. I will meal prep dinners with 3 compartment containers with balanced portions of lean proteins, green vegetables, healthy fats, and healthy carbohydrates for the next month to deal with busy times of the day.
I will eat balanced plates with lean proteins, green vegetables, healthy fats, and healthy carbohydrates, and have a glass of water instead of regular soda for at least 2 meals per day in the next 3 months.
In the next 6 months, I will log my meals daily to learn about my macronutrient balance, and work with my nutrition coach to stay accountable to losing 15 pounds in my customized nutrition coaching program. This year, I will enlist the support of a coworker, family member, or friend as another accountability partner to make sure that we are eating healthy balanced meals 90% of the time, and getting to the gym at least 3-4 times per week. I will work with my nutrition coach to stay accountable to losing 30 pounds in my customized nutrition coaching program.
It's your turn! What does it look like for YOU to take a long-term approach when it comes to YOUR nutrition? Map it out, and sit down with your nutrition coach to get a plan in place for accomplishing your long term goals!
The 4 Features of a Quality Nutrition Program
We already know that the media portrays things in a manner that is misleading to the general public - including nutrition. You see tons of posts that show “perfect bodies” and “quick results” because they are luring you in as a customer.
They want to sell you their supplements, their program, videos, containers, juices, etc. While there is nothing wrong with individuals creating a business for themselves in an effort to also help people achieve their goals, you need to ask, is this good for ME? How can you tell the difference between a health-focused program and a get fit quick scheme? Here are a few things to avoid (unless medically prescribed) in a nutrition program:
Don’t get caught up in doing a program that isn’t meant to last or that encourages weight loss at any cost to your overall health. Before starting, ask yourself “Will this program teach me how to get the weight off and keep it off without causing harm to my body?”
"Something as fundamental as nutrition shouldn’t be complicated.” This is a phrase you will hear from anyone familiar with HSN, over and over again. People all over the world have to eat daily- and more than once, so it should be kept as simple as possible. With so many fad diets, supplements, and quick fixes, it can be overwhelming. Then there’s internet searches that produce over 700k results about nutrition. It can make your head spin - what is right? What is best for me? What do I eat? How often do I need to eat? Should I fast? Do I need a cleanse?
If you are considering something perceived to be a quick fix or a plan asking you to eliminate whole food groups, you probably shouldn’t be doing it unless prescribed by your doctor. It can be hard to remember that you didn’t attain your bad habits overnight and they won’t be fixed overnight either. Building new habits and making progress takes time, especially when you are trying to lose fat or overhaul your poor food choices. Don’t try to over complicate things!
Keep it simple by following these four steps:
At the Carbide, we talk about the importance of paying attention to nutrition often. You might even be participating in a New Year’s challenge focusing on gaining consistency with eating healthy foods. Hopefully you’ve seen the nutrition pyramid depicting the importance of nutrition when it comes to getting the most out of your workouts.
By paying attention to nutrition, addressing behavior change, and focusing on consistently fueling with real foods, we get the best results in the gym. Outside the gym, we gain so much more. By paying attention to nutrition long term, not just during a 4- or 6-week challenge, we have the best chance of achieving a life free of chronic diseases like type 2 diabetes.
Many of us look at nutrition and exercise as a means for losing weight. That’s an awesome goal. When we examine the previous statement where it says “addressing behavior change” that is the piece that often gets overlooked. So, let's talk about this.
Think about past measures you have taken to lose weight. Many of us have tried a quick fix: Enrolled in a super restrictive challenge, or followed a fad diet to lose weight. There are so many methods out there aimed at losing weight quickly: Many versions of juice cleanses, detox diets, challenges that eliminate certain macronutrients, and even things marketed as “magic pills”.
Following the quick fix, what happens next when you want to actually maintain these results? Regardless of the amount of weight you lose on any given quick fix, it is tough to maintain these results unless you have taken the time to truly build mindfulness, develop and adopt healthy habits when it comes to food choices. This is the piece that many people find kind of boring. This is the stuff that takes time.
From the beginning of your journey, it is important to look at where you want to be 1 month, 3 months, 6 months, a year from now, and where you want to be beyond that. Where do you see yourself 5-10 years from now? What does age 75 and beyond look like for you? Challenge yourself to avoid putting so much pressure on yourself to lose weight and change body composition quickly. Challenge yourself to think of it this way… When you are 75, you likely will not care, or remember how long it took you hit your weight loss goals. At age 75, you will be empowered by knowing that you took the time to learn habits that are allowing you to be the healthiest and most functional 75 year old in your community.
It is for this reason that we encourage a long term approach with a nutrition coach as an accountability partner. Together, with your nutrition coach, you will avoid the many quick fixes out there. At this facility, any challenge that you will be invited to, comes with the offer to continue your nutrition coaching at the end to stay on track with long term goals. With an accountability partner and by taking a more long term approach, you will learn about balance, flexibility and sustainability. Remind yourself that you are not doing this for a quick fix. You are doing this to allow you to live your best life, and to give you the opportunity to be the healthiest version of yourself, for the rest of your life.