AFT Fitness Coaching

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AFT Fitness Coaching

AFT Fitness Coaching provides individualized science based fitness and nutrition programs.

12/20/2022

🎄Here’s some tips to help you enjoy the holidays and still see progress:

- eat your holiday favorites in moderation
- focus on protein and healthy choices outside of parties and events
- continue with your workout routine
- spend time with loved ones and make memories

11/03/2022

🙌🏼 6 month client transformation right here!

✅ How did she do it?
- started paying attention to her food intake and making conscious healthy choices
- weightlifting 2 days/ week
- cardio 1 day/ week
- stopped focusing on the scale

❌ What did she not do?
- yo yo diet and cut out food groups
- hours and hours of cardio
- weigh herself daily and get frustrated when the scale wasn’t moving

Your fitness journey is a process and there’s a reason why extreme diets, endless cardio, and quick fixes don’t work long term - they are unsustainable. But if you can make your health journey fit into and be a part of your life, you’re much more likely to stay on track and continue to see progress.

❕Interested in getting support to help you reach these goals? Click the link in bio to learn more!!

10/25/2022

We often get so focused on outcomes and results that we forget to focus on how to actually get there. Amd let’s be honest, how many of us set behavior goals?

We’ve all set goals based on outcomes: whether it’s a specific number on a scale, a time goal for running, a PR for a specific lift, etc. Outcome goals focus on the results and the steps on how to get there are often left out. And guess what? We can’t always control the outcome. Guess what we can control?! The behaviors that lead us to the outcomes.

Behavior goals are what leads you to those outcomes. They are the actions/steps you take that lead you to the results. They are small, manageable tasks that can be done consistently and built upon in order to reach those outcomes. Making behavior change goals puts us in control of the process.

So, how do you set a behavior goal? Let’s use two examples:

Example 1:
Outcome: You want to lose 20lbs
Behavior goal 1: You start with cutting out sodas.
Once you’ve mastered behavior goal 1, move onto a 2nd goal: You cut back on portion size at dinner.
Once you’ve mastered that, move onto the next (the options are endless)!

Example 2:
Outcome: You want to be healthier overall.
Behavior goal 1: Add one piece of fruit into daily diet.
Behavior goal 2: Add a side of veggies for one meal.
Behavior goal 3: Cut back on fast food.
And there’s so much more you can do!

Remember, be realistic with what you can do! Don’t start off with too much or something you can’t handle on a daily basis.

Not only will these behavior goals lead you to your outcomes, you are also creating lasting behaviors and results.

What are some behavior goals you can make that will lead you to your outcome goals?

10/05/2022

🤔 Do you ever go to make a meal but become overwhelmed with trying to create a balanced plate? Where do you start? What should be on the plate?

Building a balanced plate can be overwhelming but it doesn’t have to be! I have 3 steps you can take to build the balanced plate:

Step 1️⃣: Pick a protein source.
Eggs, chicken, lean red meat, Greek yogurt, protein powder, tofu, etc. (you can refer to your nutrition guide for an extensive list) are all great starts!

Step 2️⃣: Pick a carbohydrate source.
Beans, lentils, rice, quinoa, whole wheat roll, corn, potatoes, or fruit are excellent choices! The carbohydrates will help give your body the fuel it needs along with fiber.

Step 3️⃣: Add color!
Adding veggies to your plate not only adds color, but it gives your body the vitamins and minerals it needs, as well as helping you stay full for longer!

Don’t forget, your fat will come from cooking (if you add it) or you can add it on the side. For example, if your having a salad you can add an oil based salad dressing or you can add some nuts, seeds, or avocado on the side!

What’s your favorite meal that you can make into a balanced plate?

09/14/2022

🍽 Late Night Snacking:

Ever find yourself binging on all the snacks late in the evening?

- It could be you aren’t eating enough throughout the day.Restricting calories throughout the day can lead to binging on snacks in the evening.

✅ In order to avoid the evening snacking, make sure you aren’t restricting calories too much. If you are cutting back on calories, choose foods high in protein and fiber to help keep you fuller for longer.

🥔If you’re craving something sweet or high in carbs, chances are you aren’t eating enough carbs throughout the day.

Carbs are an important macronutrient and when they are restricted, the body will crave them.

💡Remember, carbs aren’t bad for you and adding in the right kind of carbs (fruits, whole grains, starchy vegetables) will benefit you and curb those cravings.

- Another reason for the evening snacking is boredom.

A lot of us eat when we’re bored 🙋🏻‍♀️; before grabbing that snack, ask yourself if you’re physically hungry.

❕Just remember, snacks aren’t bad! They can help curb your appetite and give you energy throughout the day. BUT those late night snack binges can stop you from seeing progress from whatever your goal may be.

09/05/2022

Happy Labor Day

08/30/2022

🤔 Food labels can be kind of confusing, especially if you have no idea what you’re looking at. So here is a breakdown of how to read a food label.

To start, the Amount of servings in the package is listed at the top of the nutrition label.

Serving size is based on the amount that people eat or drink of the food item on average, it is not a recommendation! It is measured in familiar (cups, tablespoons, etc) and metric units.
The nutrition information on the label refers to the SERVING SIZE, not the entire package.

The calories listed on the nutrition label are based on the serving size, so this item is 230 calories per serving. If you were to consume the entire package of this particular food, you would consume 1,840 calories.

Food labels also list key nutrients that can impact your health (some you want more of, others you want less of). Nutrients you want to get less of are saturated fat, sodium, and added sugar. Notice how I said ADDED sugar. Some foods have naturally occurring sugar (milk and fruit to name two) and added sugars that have been added to the food/drink to enhance the flavor. A good rule of thumb is to stay under 10% of calories from sugar of your daily caloric intake (same with saturated fat).

The nutrients you want more of are dietary fiber, vitamin D, calcium, iron, and potassium. These are on the label because they are nutrients that we don’t usually get the recommended amount of.

This brings us to the %Daily Value. What the heck does that even mean?! %Daily Value (%DV) is the percentage of the daily value for each nutrient in the serving of food and shows how much a nutrient contributes to a total daily diet (based on a 2,000 calorie diet). It tells you if that serving of food is high or low in a nutrient.
%Daily Values:
5% DV or less is considered low
20% or more is considered high

How to use this:
When looking at added sugars, saturated fat, and sodium, you want to make sure the %DV is 5% or less.
For dietary fiber, vitamin D, calcium, iron, and potassium, aim for a higher %DV.

What questions or fun facts do you have about a food label? Ask us below 👇🏼

08/24/2022

Just a little Wednesday motivation…

08/17/2022

We specialize in remote programming and holding our clients accountable no matter what their goals are.
What are your current fitness goals!? Tell us below 👇🏼

Address

200 South Oak Street, Suite B
Hammond, LA
70403

Website

https://www.aftfitnesscoaching.com/

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