Plant Power Boot Camp NutritionAL Coaching Approach

 

•  We believe that a plant-based diet, done correctly, can be an optimal choice for your health.

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• We coach on a wide spectrum of nutrition, from long time ethical vegans, to people who are in the beginning stage of transitioning to a plant-based diet fro health reasons. We meet the client where they are at with a sense of openness and a non judgemental attitude. ​

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• We believe in teaching you how to calculate your;

1. Basal Metabolic Rate

2. Caloric intake for a range of Physical Activity Levels

3. Macronutrient intake that stay within the rage of the RDA’s recommendation

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• We don’t believe that calorie counting or macro counting day in and day out  is sustainable for a long term healthy lifestyle.  However, it is important that you learn how to do the calculations, because that is basic nutrition 101, and most people are never taught it. It is only once that you actually understand how the numbers work, and have done it for yourself for at least two weeks, that you can then move towards a place where you do not count calories or macros for every meal. 

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• Strength training will increase your PAL and your BMR. Therefore you should start to consume more calories in order to maintain your exercise output and keep building lean muscle mass. You should not be dropping your calorie intake during this critical phase. 

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• We believe in a well balanced diet, carbohydrates should provide 45%-65% of the total calories and should come from a balance of complex and fibrous carbs.

 

• We believe in a well balanced diet, fats should provide no more than 20%-35% of the total calories and should mainly come from whole food plant-based sources.

 

• We believe that in a well balanced diet, proteins should provide about 10%-35% of the total calories and should come from non-animal, plant-based sources.​

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• We don’t believe in cutting out or lowering any one macronutrient far above or below the above RDA guidelines.

 

• We believe in choosing healthy fats from whole food sources, not from oil, whenever possible.

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• If you are overweight, all weight loss goals are set at 10% of your current total weight a week. 

 

• We don’t believe you need to eat a high protein diet in order to gain muscle. ( over 35% = high protein)

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• If you choose to eat far below your BMR because you think that will help you lose weight, all you are really doing is slowing down and damaging your metabolism. And when you go back and increase your calorie intake, your body will most likely store the food as fat, not use it as fuel. In combination with strength training, we train your body to increase your lean tissue mass, decrease fat mass, and enjoy a balanced approach to calorie intake from start to finish and hopefully, for life. 

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• We support taking vitamins as needed. However, consult your doctor, especially if you are already on medications. 

 

• We do not support a Keto diet approach.  

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• We support you in your choice to take supplements based on your specific athletic training regimen. We will happily help you with your supplementation as a 1 to 1 training service, but not in a group training platform.

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• We do not believe everyone needs supplements to get the results that you seek.  It is case by case. 

 

• We support a balanced approach juice fasting / juice detoxing. However, every detox should be personalized depending on your body type, fitness goals, schedule and health history. Cutting out whole foods, just to lose weight is never the right choice.. 

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• We believe that cutting out daily alcohol consumption from your diet will be a key factor in your weight loss success and overall health during this program. ( And No, you don’t need wine for extra antioxidants to fight free radicals, that’s what organic berries are for) Reserve alcohol for special occasions like birthdays and holidays.

 

• We believe in the 90/10 rule. Eat 90% for your goal, eat 10% for your soul. 

 

• We believe in eating 4-6 meals a day depending on your metabolism and energy expenditure.

 

• We believe in the gut/ brain connection.

 

• We believe that in some people toxicity can build up in the body over time from poor nutrition and environmental factors and which can impede your ability to lose weight.  Detoxing the body with a nutrient dense diet can fight toxicity. 

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• We believe in the connection between optimal hormonal balance, weight loss and overall well being. Hormonal imbalances can impede weight loss. Hormonal birth control can impede weight loss. Hormonal imbalances and endocrine dysfunction ( thyroid disorders) can impede weight loss. Consult a doctor to address the best way for you to resolve your hormone issues. 

 

• We believe it is important to eat organic whenever possible and to eat organic from the dirty dozen list.

 

• We believe that it is helpful to follow a meal plan in the beginning, but ultimately you need to develop your own relationship with food and trust your own choices.

 

• We believe in coaching people from a prescriptive meal plan towards intuitive eating.

 

• We believe that if you feel like you are seriously struggling with your relationship to food and it has become unhealthy or disordered, you should seek professional help. We are not qualified to help with any client with eating disorders, or anyone actively in recovery. If we feel like you might be struggling with an eating disorder, it will be gently approached and together we will decide what the best way to move forward will be. 

 

• We do not support and MLM nutrition companies at all, ever. (Even if they are vegan friendly.)

 

• We believe that a plant-based diet can help reduce and prevent disease, and lower your need to take certain medications. Always talk with your doctor before changing your medications.

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• We do not believe that a vegan diet can cure all diseases. Yes, even vegans get sick and that’s life.

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• We believe that the 3 body types; ectomorph, endomorph, and mesomorph, can be a factor in how you body stores fat, and how your body burns fat/ builds muscle. Certain training techniques that work for one body type, might not work the exact same for another body type. 

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• We believe a good personal trainer knows each client's body is different. Just because one approach works for most people, does not mean that approach will work for all. 

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