Lifestyle

Want To Know More About Flexible Dieting?

Q: What is Flexible Dieting and is it for me?

Flexible Dieting is a lifestyle, one that once permanently adopted can be universally adapted to help you achieve any goal, aesthetic and athletic, that you have now, and in the future.” – Krissy Mae Cagney

A: Flexible Dieting isn’t really a diet. It is the assessment of the caloric needs of an individual and partitioning those calories into an appropriate range of macronutrients. Based on these macronutrients, you will realize your goals by improving body composition and performance. It is not eating whatever you want all the time, but rather a way to incorporate foods into your life that will allow you to maintain a healthy lifestyle without complete deprivation of foods you love.

Q: How can a coach help me get to my goals?

A: A coach can present help to you in more than one way, but ultimately, getting to your goals is a journey that you need to take on your own. The information that we give you (ie. tips and tricks, information regarding macro adjustments, meal timing etc.) act as guidelines, or a road map. Your coach will show you all the signs and signals on your road map but it is up to you to follow these signs in order for you to get to your destination.

Secondly, we understand that eating and nutrition is emotional and psychological. Your coach has been through it and will be able to provide you with exercises and guidance on how to turn your emotional relationship with food into a productive one. Ultimately, we want to reduce the time it takes for you to understand exactly what works for you. A coach will help you achieve your goals faster.

Q: Do you have to track your macros (ie. measure and weigh all food) in order to get lean?

A: Short answer, no. You can make sure you’re eating in a large caloric deficit every day while training by simply starving yourself and you will get lean. But we know you love food too much to do that to yourself and it’s not exactly conducive to your performance. Tracking your macros allows you to eat the most amount of food you can while still being in a slight deficit and losing body fat.

Q: Do you have to track your macros in order to make gains?

A: Short answer, no. But tracking macros allows you to make sure you aren’t gaining the same amount (or more) of fat, as you are muscle.

Q: Why don’t you provide meal plans that will tell me what to eat?

A: Athletes on strict meal plans usually feel bound to them. We don’t want you to feel bound to what we tell you to eat. This usually results in a hiccup, which will produce a snowball effect into falling off the wagon. Following a meal plan will ultimately make you an inflexible dieter and we don’t want you to eat against your personal preference. We are looking to create a sustainable change in your dieting by letting you take control of the wheel.

Q: I don’t know which path I should be on – Cut, Maintenance, or Gain. How do I choose?

A: Maintenance – if you’re an individual working out at high intensity regularly and maybe are getting ready for a competition that doesn’t require you to drop weight, you should be eating at maintenance. If you’re not looking for a dramatic change in body composition but rather a slow and steady increase in lean muscle mass and lower fat %, you should be on a program that allows you to maintain body way while seeing slow changes. Note that this needs to be paired with an intense training program in order to see changes and muscle growth.

Cut (or caloric deficit)– A cut is for someone who knows they aren’t satisfied with their current weight or tissue breakdown (ie. more fat than muscle). Cutting your calories will slowly burn off fat while maintaining muscle mass. Whether you’re trying to make a weight class or just lean out, a carefully monitored and controlled cut might be just the thing you need.

Gain (or caloric surplus) – If you’re looking to put on an amount of muscle mass, eating in a caloric surplus is what you’ll need to do. Through a carefully monitored gain, you should be gaining no more than 1-2 lbs a week in order to avoid gaining too much fat.

Q: Will I have to do this forever? It all seems so complicated.

A: It will all seem overwhelming at first. Learning to count your macros is like learning any new skill – it takes time and effort. You have to treat it this way by being dedicated and willing to learn and improve. After a few months of tracking, you’ll begin to get really good at estimating amounts of food which gives you even more flexibility and freedom (especially when going out to eat).

Being strict with counting your macros does not have to be a forever thing. However, keep in mind that the amount of discipline you have with counting should be in line with your goals. Going through the process of learning how to count macros will ultimately give you the knowledge you need to live a long, healthy lifestyle without having to be strict all the time.

Q: Okay, So I’ve decided that flexible dieting is probably for me. What do I do now?

A: Great! It’s time to book your initial consultation with our Registered Dietician, Emilie. You will present to her an intake for giving us some information on your current lifestyle and your goals. During the consult, your starting macros will be determined on our easy to use template. After a couple days, you will receive a welcome email from your coach with your official start date, check in info and documents filled with tons of awesome information for you to read and digest. Take it all in!

Click Here to book your consult today!

We look forward to working with you.

Chocolate Chip Zucchini Bread

Get baking!

Zucchini is one of my favourite vegetables because of how amazingly versatile it is. I add it into things like rice, quinoa and even savoury oatmeal to add some volume. It can be made into savoury breads or sweet cookies and muffins like this great recipe that I’ve made a few different times. You can play around with the recipe and add protein powder to up your protein intake for the day.

Here is the basic recipe.
Servings: 12 slices
Calories: 175 • Fat: 6 g • Protein: 3.5 g • Carb: 32 g
per slice

Ingredients:

  • cooking spray
  • 1 cup all purpose flour
  • 1 cup white whole wheat flour (regular whole wheat flour or almond flour would work)
  • 1/2 cup brown sugar (not packed) (or Truvia calorie free sweetener for less carbs)
  • 1-1/8 tsp baking soda
  • 1 tsp vanilla
  • 1/2 tsp salt
  • 1/2 cup chocolate chips
  • 1 large egg, beaten
  • 2 tbsp melted butter
  • 1 cup apple sauce
  • 1-1/2 cups shredded zucchini (not packed)

 

Directions:

Preheat oven to 325°F. Spray a 9×5-inch loaf pan with cooking spray.

Combine flour, sugar, baking soda, and salt in a large bowl. Mix well.

Add chocolate chips

In a medium bowl, mix egg, vanilla, melted butter, apple sauce and zucchini. Add to the flour mixture and stir until just blended.

Pour batter into the prepared 9×5-inch loaf pan

Bake 45-55 minutes, or until a toothpick inserted in the center comes out clean. Cool for about 10 minutes. Remove loaf from pan and let it cool before slicing.

 

Enjoy!!

Protein Chocolate Chip Loaf Cake

Here’s a delicious recipe just waiting to be made. It includes my absolute favourite protein powder to bake with! If you already have a favourite, just sub it out.

LOAF CAKE

2 Scoops Vanilla or cookies and cream Muscle Pharm Protein Powder

1/2 cup coconut flour

2 egg whites

1 whole egg

1/4 cup unsweetened apple sauce

1 tablespoon butter

1 tsp baking powder

1/2 cup baking stevia

1 / 4 cup chocolate chips

ICING (Optional but highly recommended)

1/4 cup fat free cool whip

1 tablespoon baking stevia

1 scoop Vanilla Protein Powder

4 oz fat free cream cheese

Macros

for 1/8th cake

3.2g fat

9g carbs

7g protein

Hit That Protein Goal With Mediterranean Chicken Kabobs

There’s been a trend in recent check-ins with clients have a hard time hitting their protein goals (especially while trying to stay within their fat). Here’s a recipe that’s easy to make and will take you away from eating dry chicken breast.

Ingredients

1 Large garlic clove

Chopped fresh rosemary

Chopped fresh oregano

1 Teaspoon salt

1 Teaspoon Pepper

1 cup (250ml) Lemon juice

1 teaspoon olive oil

2 x 4oz boneless skinless chicken breast (weigh uncooked)

200 grams chopped red bell pepper (1-inch pieces)

200 grams chopped red onion (1-inch wedge)

Steps

  1. In a lare dish or a resealable plastic bag, mix rosemary, oregano, half salt and half pepper, 3 tablespoons lemon juice and half oil. Add chicken and coat. Seal bag and refrigerate for 30 minutes to martinate
  2. Heat grill. In a small bowl, mix remainder of ingredients and set aside
  3. Remove chicken from marinade and alternate chicken, onion and pepper on skewers leaving spaces between
  4. Place skewers on grill over medium-high heat. Cover grill and cook 10-8 minutes occasionally turning and coating with lemon juice mixture.

Nutrition

per ~ 10inch skewer

5 Fat

6 Carbs

16 Protein

Get creative with this recipe! Exchange meat for your favourite alternative. For lean alternatives, use bison steak, elk steak, or turkey.

416Life – Lifestyle and Nutrition

Our program, 416Life, is gaining traction! We’re proud to say that we currently have members on all three programs that 416Life has to offer.

We’re still in early stages and check-ins have only just begun, but already we’re seeing great progress with the members who have signed up.

416Life is a program ready to take on clients who are eager to improve the quality of their life through better eating and lifestyle choices.

If you are looking to make performance gains in the gym, achieve an ideal body composition, find balance between a social life and healthy eating or all of the above, make sure you visit the home page on our website and book your nutrition consult today! We have three different levels, which vary in degrees of intensity and commitment, providing everyone with an option that suits them best.

Visit the 416Life page for more info.

The 416Life Template

Check out the video above to see how we’ve created a template designed to make tracking your food easy.

Sign up for one of our three 416Life programs HERE and receive your own template with your own custom diet plan.

If you have any questions about the program or template, contact robyn@crossfit416.ca!