Julie Vincent recently finished the 6-week intensive program that 416Life offers. Over the course of the 6 weeks, she lost 9lbs and became much more confident and aware of her eating choices. Here’s what she has to say:
The process to sign up for the 416Life Nutrition Program was very convenient. Robyn and Emilie made the program easy to follow, exciting and kept it professional. This encouraged me to join the program and provided me with the support to succeed.
The 416Life Nutrition Program taught me a lot about my eating habits and how they affected my life/body. I was not aware of how much emotional eating was affecting my life. I decided to take control of it! It’s not always easy but when you are aware of it, it makes the whole process more manageable.
My relationship with food is definitely less emotional than it was 6-7 weeks ago. I’m much more accountable for the type and amount of food I’m having since I started counting my macros. Tracking your food intake makes you aware of all your habits! For example, I didn’t know that I was eating that much fat every day and that fat had such a big impact on my body composition.
I tracked my food on a daily basis and received helpful hints from Robyn as I went along. Every week she surprised me with ideas on how I can continue achieving my goals. I found the weekly check-ins and support to be quite helpful. What I also liked was that Robyn helped me set realistic goals that weren’t too drastic. This contributed to my success in the program and will help me continue with my success after the program.
I definitely had the attention I needed to be successful. I like the approach of having a call once in a while. Furthermore, writing down how the week went and having Robyn replying with a lot of information and feedback was extremely valuable. Addressing why I was binge eating and planning my meals ahead of time helped with my success. Doing this introspection work helped take control of my eating patterns.
Without any hesitation, I would absolutely recommend this program to anyone looking to have a better relationship with food. The amount of knowledge, support, and growth I received from participating in this program will continue helping me in the future.
Don’t overthink this and do it. Change doesn’t happen without any action.
To sign up for 416life, click Here!
Thin slices chicken or turkey slices
Red Bell Pepper
Sweet Yellow Pepper
Cucumber, thinly sliced length wise
Beet Hummus(Link to recipe)
Per 1 roll
Wet rice paper in warm water for 5 seconds. Place down on flat surface and allow to sit for 15 seconds. Spread the hummus on the lower half of the wrap (the packaging on the rice paper has a picture of this). Add veggies and protein of choice. Wrap up all items, folding sides in first
For more tips and trick and recipes like this one, make sure to follow 416Life Nutrition and Lifestyle on Instagram here!
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Delicious Beet Hummus
19 oz (1 can) chickpeas, rinsed and drained
100g/2 medium beets, cooked and cut into cubes
2-3 cloves garlic
3 tbsp olive oil
3 tbsp apple cider vinegar
Salt and pepper to taste
Combine all items into food processor. Blend until it is a nice smooth texture. Season to taste.
Makes 12 servings
How can I track and optimize my recovery?
We all know that recovery is important to our training success. Understanding your own recovery will help you make informed decisions about your training. But what should you be looking for? How do you know when you might need a little more rest?
Recovery needs to be constantly monitored using a series of indicators that will show trends in increasing or declining performance.
Below are 9 indicators that can be monitored daily.
Resting Heart Rate
In times of distress (Flight or fight) the heart rate will elevate, this may be a sign of sympathetic overtraining. A decreased heart rate may indicate parasympathetic “rest and digest” stress, which brings the body back to homeostasis.
Resting heart rate can be measured by taking the pulse on your wrist or neck and counting the number of beats in 60 seconds. The most accurate time will be before getting out bed (from a decent night’s sleep). Following 3 weeks of data, a change +/- 5% can be considered a negative response associated with fatigue or stress.
Drastic changes in body weight can have negative effects on performance and cognitive functionality. Weight can fluctuate because of loss or gain in body fat, muscle mass and/or insufficient hydration or nutrition. Monitoring weight will provide feedback on daily energy and hydration needs. A loss of body weight of greater than 2% is considered a negative response, and can negatively impact recovery and performance.
Sleep quantity and sleep quality are important markers to track in relation to performance. Sleep affects growth hormone and testosterone production and release; the immune system; and muscle repair, all of which can affect performance. It has been suggested that eight hours of sleep each night should be the target, and a good marker to set when tracking sleep quantity. While in a deep sleep, more oxygen, growth hormones and nutrients are delivered to muscles which will aid in better recovery. Measuring sleep quality can be as simple as: Did you wake up during the night? were you tossing and turning? Were you restless? There are also many apps you can download to help track sleep quality.
When the sympathetic nervous system is triggered due to stress such as increased training volume or intensity, appetite will decrease. This will negatively affect energy balance, hydration and performance. Proper consumption of macronutrients and micronutrients will affect recovery, performance, immune-system, and hormonal balance. This marker will also be directly related to body weight changes.
The effectiveness of a training program can be tied to the principle of overload. Challenging the body differently in each training session with adjustments in movement, volume and intensity to produce a positive training response. These variables if applied properly will damage muscle fibers and result in soreness. Persistent or severe soreness can indicate the need for further recovery.
Many of the above markers can be affected by mood. Work, family, relationships, finances can be very stressful and we see mood swings, depression and anxiety very often in today’s population. These stressful states will have a negative affect on training, and are worth monitoring throughout a given day.
Everything you’ve read about “sweating it out” may not be the best solution to recovering when feeling under the weather. When a feeling of headaches, nausea, gastrointestinal discomfort, coughing, or sore throats are present; high intensity training can exacerbate the symptoms, and is recommended to not partake in training until recovered.
Previous Training Day
Effective training programs should lead to progress. If training is leading to a drop in results it may be indicative of decreased recovery status. Everyone will have a bad day here and there, but a trend of poor performances in training is a clear sign of that further recovery may be needed.
Tracking these markers over days, weeks and months will provide you with a snapshot of how effective your recovery is. Using a rating scale of 1-5 is an effective and easy approach. After a few weeks of data, follow these guidelines.
1)80-100% positive trending responses is a green light to continue your training and recovery processes and potentially even in crease volume or intensity
2)60-80% positive trending responses, you should continue training, but with caution. Potentially lower training volume and intensity or plan another rest day
3)Less than 50% positive trending responses is an indication to stop your training program and prioritize your recovery method and strategies.
In our 416Life Nutrition and Lifestyle program, recovery plays a major role in our prescription. The templates we provide to members include an interactive table and chart to map out your recovery markers week to week. These markers assist your coach in determining nutritional or lifestyle adjustments to help reach your goal.
Robyn is the Nutrition Coach at 416Life and the girl behind the program. She is currently studying for her Precision Nutrition Level 1 certification. She has experience and a passion for opening peoples eyes to the world of flexible dieting so they can reap the same benefits she had through her time working with a coach.