I get quite a few emails from people inquiring about consultations, and/or just asking questions. This is great for me as a coach, because it exposes me to a wider variety of problems! Right now, besides working with an online client, I deal daily with mostly strength and conditioning factors for young athletes. Getting experience working with other types of clients is not as available, so I enjoy having to sit down and work through questions from all kinds of people. I use it as sort of a “simulator” for coaching experience. I thought I would share one of these question and answer emails, as an example. This woman wrote me for advice, and the following is what I sent her in response to her questions. She is in black, my answers are in red. Of course, its hard to give recommendations without knowing someone’s personal details, impossible in fact. And at the same time, I can’t sit down and write down a detailed plan for everyone that writes me; that’s why you would hire me. 😉 But I enjoy pointing people in the right direction, and at least help them start discovering the right information through my network of fave trainers whose information is solid, respected and well-regarded.
Thanks for the quick response Joy!
As for my diet, right now I am just trying to keep things pretty balanced, typically my workweek looks like this
AM- 2 eggs w/peppers, onions, eggplant, sugar free ketchup and either some sweet potato wedges, some bran flakes w/coconut milk and berries, or possibly a little oats with pumpkin
lunch-salad w/spinach, broccoli slaw, chicken breast, goat cheese, sun dried tomato, oil/vinegar, 1c greek yogurt with berries and a little honey, sometimes a piece of dark chocolate
dinner – I like to make something different every night (I am married and have an awesome 3 year old boy!), usually it’s a protein (chicken, pork, turkey, beef, eggs, etc.) and always a veg…then there’s occasionally a carb included, maybe brown rice (IF I eat it, it’s only like .25c, not the biggest rice fan), sweet potato, maybe some sprouted grain bread if we are doing BLT’s or burgers. Tortilla if tacos, etc. Plus all the healthy fats and such!
evening-I usually have a small snack before bed, it tends to be 1/2c greek yogurt w/PB2 or nut butter and banana, or a square or 2 of dark chocolate, or just banana and nut butter. I also tend to have a few bites of my hubby’s ice cream, it’s a habit I haven’t been able to break yet, but I keep trying!
I also might take a handful of trail mix through the day, a bite of my sons waffle in the AM, maybe 1/4 – 1/2 of a homemade granola bar in the afternoons. I tend to create a meal plan of about 1300-1500 per day, knowing that my little bites and such do add up.
Weekends are a little more indulgent, we tend to go out to eat once or twice, though I always try to make the best choice possible, chicken with veg, etc. I never go crazy and let myself have the burger and fries or anything. There is almost always treats too, going out for frozen yogurt, some brownies or cookies at a family function, etc. I did lose 100 lbs and have kept it off (including a 45lb regain in pregnancy, which I had off after a year) for quite a few years now, so I think I am pretty good at keeping my portions of these things in check, I have my moments like everyone else 🙂
I have tried low carb and it made me binge on trail mix with chocolate chips and I am not a binger usually, I have tried IF and it just made me obsess EVEN more then I do now about food and such, plus I couldn’t stop eating once I start. I do best with 3 good meals and 1-2 snacks. I am anywhere from 90-140 g of protein most days.
As for training, I am floundering a little at the moment. I just stopped working with this last trainer 2 weeks ago and have lost a little motivation. With her, I was doing 3/week full body routines and 20-30 min of cardio(elliptical, stepmill, etc.), then on other days, I would do a lot of walking or sometimes try more cardio. I can’t eat much to maintain my weight, so if I try to add in a lot of cardio or conditioning type stuff I instantly get really sore and exhausted. SO for the past 2 weeks, I have been doing 2-3 full body workouts, mostly at home with my limited dumbbell (up to 20lbs) selection and pull up bar (I am still nowhere closer to doing 1 unassisted chin up, after a year of trying 🙁 ). and walking and even a little walk/run intervals on other days. I am getting more interested in working out at home, it’s a lot easier as I work all day, have to pick up my son and get him home, so being able to do stuff at home is best…I am thinking of investing in some kettle bells and a bar with plates.
Last year, Aug of 2010 I got down to my lowest weight in my adult life, 130, but I did it the wrong way. I was doing weight watchers and TurboFire (google it if you don’t know, it’s ridiculous). IT was not maintainable, once I started lifting and walking, I gained 6 pounds. I dieted, got it off, starting eating again and it came back on. I maintained 136-138 for the most part of a year, I have only gone up to 146 in the past few months…I am not sure why, nothing has really changed. Aside from experimenting with eating more fat/less carbs for a little while and not trying to diet. I have been told by a few different experts that I have a pretty low percentage of body fat and that my loose skin makes me think there is more to lose when there is not. I would just love to be able to fit back into all the clothes in my closet. I often wonder if I have to accept where I am at and move on.