At Nemesis all our new clients go through an initial two week preparation period prior to officially starting on plan. We introduced this last year after we noticed similarities between all our clients failing to hit the macro targets, resulting in a two week loss from their plan. This way it gives them the opportunity to get to grips with macro tracking first and we can iron out any problems before they commit 100%.
Macro tracking is EASY - if you plan and prepare in advance. It is no different to calorie counting instead you are counting protein, carbs, fat and fibre. I thought this blog post would be useful for people who are considering introducing macro tracking or are relatively new to it but just can't seem to hit their targets consistently enough. Follow these 3 simple tips and you will notice a signifiant difference. 1. Plan the day before, or the week before! If you are entering your food as you go on the day, the likelihood is you will either over consume in food early on in the day, leaving you very little food to consume for the remainder.... which can lead to you snacking and eating more than you should, or you do the complete opposite. You under eat the entire day leaving a ridiculous amount of macros to consume late in the evening. Under or Over consumption of macros will affect your results and end goal! The night before or even entire week before, plug in the food you wish to consume then play about with the quantities until you hit your macros spot on in My Fitness Pal. THEN prepare your meals! Don't prepare your meals first otherwise you will likely be under or over! 2. OCD. People not hitting their targets because they like to round things up to 10s, 50s and 100s, or consume the whole tin/ packet / tube etc. This doesn't always allow you to hit your macros. Sometimes you will be in a situation where you have to have 75g of Chicken or 60g of Rice. Nemesis coach Sharon, weighs all her food to the gram, even if it means eating 25.5g of Peanuts! 3. Using My Fitness Pal incorrectly In my opinion one of the biggest issues is that people use MFP ratios (which are typically based on average jo bloggs.... and as you know he/she doesn't exist! - we are all unique!). MFP is also an OPEN database, meaning that idiot Jo Bloggs can enter a food source into the database with the WRONG macros. For example; I once seen a tuna mayonnaise sandwich from M&S on there, which someone had manually entered, and they forgot to enter the carb content! so if you had chosen to select that item, then it would have not logged the carbs in it, which shall result in you thinking you have more carbs to eat, thus going over your daily target. ALWAYS look for the green verified tick on MFP which means its a verified food source by MFP with the correct macros. Barcode Scan where possible, yes sometimes it comes up with the wrong item, but just make sure it comes up with the right one before adding it to your diary (common sense). Common Sense; if you find an item and add it to your diary and the macros seem too good to be true then it is highly likely the macros are wrong. CHECK, you have the food item in front of you, flick it over quickly check the macros are right before adding it.
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This is now our third year running for our 'Little Black Dress and Tux Campaign', providing a three month full online coaching plan for both men and women to look fabulous for Christmas party season. For some clients this plan is a stepping stone to shed a few pounds before Christmas and they continue working with us on a long term basis in the New Year, to change their lifestyle. For others they seen it as an opportunity to lose weight so they can indulge on turkey, chocolate and christmas pud throughout december without feeling too guilty! or to look beach ready for that winter sun holiday! Whatever your reason is for shedding some pounds for the festive season, one thing for sure is nobody likes fad dieting, feeling drained and tired on the lead up to Christmas. Our three month program takes a flexible non restrictive approach to dieting. What does the plan involve? Training, yes you have to train! We encourage clients to do a minimum of 4 sessions per week with an optional 5th session. We work with you to decide what type of training protocol fits your schedule and is suitable for you to achieve your goal. All training programs are completely bespoke and tailored to your needs. You can choose which day you train, and if you would like a home or gym based workout. The most important thing is you hit your minimum amount of sessions per week. All training programs come with full demonstration videos and exercise notes. Nutrition plays a significant role in you achieving your goal. Your daily diet must contain a minimum of 80% whole foods, the remaining 20% can come from convenience foods or some small naughty treats. We will calculate your macros and design a nutrition plan based on your starting macros along with a nutrition support pack full of recipes and education to allow you to make sensible decisions post plan and maintain the results you achieve long term. Each week you will check in online with us using our state of the art software, uploading some selfie progress pictures, body measurements and weight. You will also give us a round up of how your week has progressed and how accurate you were hitting your macros. We will then make the necessary adjustments to either training or nutrition each week to ensure you reach your goal. In addition you receive access to our private Nemesis FB forum board where you can share advice, tips, recipes or speak to like minded people , it also includes access to our private Nemesis Recipe Blog. The plan starts on Sunday 3rd of September and finishes on Sunday 3rd of December, therefore your questionnaire must be completed and returned to us no later than the 21st of August. For those clients who allow us to use their transformation photographs (we hide your identity) you will receive a free post plan training program or discount for an online 4 month coaching plan commencing in January 2018. Interested? Email us today requesting our questionnaire, don't forget to mention the 'Little Black Dress & Tux' offer to receive your plan discount. I am a constant cardio complainer – I can’t think of anything more boring than spending 30 minutes on a cross trainer or treadmill in a gym, going nowhere and seeing nothing. For those of you who are thinking why don’t I go outside and do cardio? Then the answer is simple – I live in Aberdeen, and the weather at the moment has went from glorious sunshine to a full on monsoon with a 10 second warning. With less than 10 weeks until I start my ascent on Kilimanjaro, training is well under way. I am walking everywhere at the moment instead of taking the car, this includes walking every day back and fourth to uni, with a heavy bag pack weighing around 20kg. Once I have purchased the boots, the real long distance walking can commence. I am very fit but I am not use to walking for 7 to 10 hours solid and this will be my downfall and an area I need to work on, so if any of you are up for some long walks and would like to join me then make yourself known! Over the past week I have started to think more about what I need to pack for summiting. I have downloaded several guides on Intrepid Travels website, and also read several blogs written by people who have climbed previously. My gut feeling is that Intrepid Travel have listed more items than what we actually need. As mentioned my boots are something that I need to purchase very soon. I know comfort and the fit of the boot is the most important thing but come on I am female…. It’s all about finding the most comfortable boot that does not clash with the colour of my mosquito repellent, flattering fit trousers or hideous ‘I look like a rambler and wearing a fleece my grandma wears on a day to day basis’ (can you hear the sarcasm in my voice)? I really like the Asolo Womens Revert GV ML High Rise boots they appear to get really good reviews from women who hike often. The bonus part is they are aesthetically pleasing ticking the box. At the beginning I was looking at a trainer style walking shoe, but again speaking to someone who had already climbed Kilimanjaro they advised against this as the climb is really rocky and they made the same mistake, spending most of their time constantly emptying stones out of their trainer shoe. A hiking boot and a light weight gaiter would prevent this. Hiking trousers - they are just plain ugly and hideous, my hour glass figure and gym built butt is hidden in these god awful unflattering cut trousers which now make my waist the same size as my hips, and my ass one large flat surface with a 'sac of poo poo' look. There is not much skinny fit over the boot style trousers out there either and for a fitness girl this means if you have some nicely built quads or calves your going to most likely have to go up two trousers sizes and have the joys of a builders butt as the trousers will no longer fit your small waist and hips. Yes I understand that it is not a catwalk up Kilimanjaro, but those photographs will be around to haunt me and I also want to feel comfortable hiking, not constantly pulling up my trousers and worrying that my knickers are on show each time I bend down to nurse my blisters . Another rant on outdoor clothing is how big the branding is on all the clothing and accessories. Will I be subjected to secret sniggers over the brands I have chosen by people on the trip who are regular hikers? Is there even such a thing as hiking branding snobbery?! In the gym, if your a "lifter" then the guys who walk about in "gymshark" clothing are typically subjected to a high level of criticism - it's a branding no no and is associated to men who don't train legs and wear skinny jogging pants (the hollister gym goers), the same goes for females who wear gym shark clothing which results in images of girls posting selfies on instagram showing their "muscles" and hash tagging they "train hard" or "lift heavy" however, they don't look any different from a slim girl walking down the street and there is no gains there at all! On reflection, I don't actually care what anyone says about my choice in outdoor wear, the most important thing is I pick the right brand that is of good quality and lasts!
If anyone has ever climbed kilimanjaro or a similar mountain and can pull together a packing list for me with items that you feel are essential then please get in touch! I have had some great tips from previous climbers such as vitamin C tablets to help remove the taste of the water purification tablets in the water. Reversible underwear - (gross), apparently there is a thong that can be rotated and turned inside out to give 6 days of freshness?! Baby Wipes - packs of them. Energy bars, zip lock bags to keep personal belongings dry in and zipped compartment fillers to make finding things in your bag easier. Our travels finish in March, but depending how things turn out we are quite keen on a 19 day trek to Everest Base Camp. Its another bucket list tick, and it appears to be the right time to do this before we decide what we want to do and where we want to settle... oh and that small important issue of finally trying to secure a job and re start the career progression.
With this in mind it makes selecting the right hiking clothes more important to ensure it can be used for both trips, and of course I stay stylish for both trips ;). It's common knowledge that Nemesis coaches are passionate about Mexican food and we adapt a lot of Mexican dishes to allow our clients to enjoy delicious meals.
The biggest problem with Mexican food is trying to decide which dish to have?! Never fear Nemesis is here... with a new great tasting recipe which combines taco's and burritos. Ingredients For the Sauce (all ingredients in a blender) 1tbsp Dried Oregano 1.5 tbsp Mild or Hot Chilli Powder 1tbsp Ground Cumin 400g chopped tomatoes For the Mixture 250g Lean 5% Less Turkey Mince 1 chopped bell pepper 1 chopped red onion 1 tin of Black Beans (We cheated and used 125g merchant gourmet mixed grains quinoa, brown rice express bag) 12 Old El Passo Pitta Pockets 100g Reduced Fat Mild Cheddar 1. Add all sauce ingredients and blend. 2. Brown mince, then stir in sauce. 3. Add black beans 4. Add pepper and onion 5. Summer for 5-10 minutes 6. Pour into pitta pockets, sprinkle with grated cheddar and pop in oven to bake for 5 minutes Serve with a plate full of green salad. 1 burtaco Calories: 128 Protein: 8.6g Carbs: 15.3g Fat: 3.1g |
AuthorsSharon & Lainey are Online PT & Nutrition Advisors with a combined 18 years experience in the Health & Fitness Industry. Archives
August 2018
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