My Fitness Pal - Tracker and Nutrition Assessment Tool
1. Assess your current intake of calories, protein, carbohydrate, fat, fiber, vitamins and minerals. 2. Then optimize it based on your goals and daily needs- All dictated by your individual Age, Height, Weight, Gender and unique Physical Activity. Larger, active, younger men may require more than 2200 calories per day with higher carbohydrate intake. Older, less active or smaller stature women may only require 1200 to 1500 calories per day with less carbohydrate intake.
Many of the nutrient recommendations are understood in terms of grams per kilogram. To Convert your body weight from pounds to kilograms, divide by 2.2. E.g. 150lbs /2.2 is equivalent to 68.18kg. and 200lbs is equivalent to 90.9kiligrams. We can also think about (AMDR's) the acceptable macronutrient distribution ranges for general guidance- 46-65% for Carbohydrate; 10 -35% for Protein and 20-35% Fat. Everyone can benefit from sufficient protein intake. This usually means 1.2. to 2.2 grams of protein per kilogram daily. Carbohydrate intake is largely dictated by activity. Anywhere from 3 to 12g/kg per day - with higher training and endurance activities requiring more carbohydrate. |
Learn how to accurately track, analyze and modify your dietary intake so you have no questions about what fits in your diet. Having a calorie budget allows you to eat confidently, stay satisfied and enjoy your favorite foods without guilt or stress while supporting your unique health and fitness goals.
Fats tend to fill in the gaps.
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Homework 1: THE GOLDEN TRIANGLE OF BEHAVIOR CHANGE
1. Accept responsibility
2. WRIIIIITE down your goals- Writing is thinking and one must think and figure their way to what works for them.
3. Dedicate yourself to continuous, intentional learning, deliberate practice, peak experiences while embracing the act of failing forward
Example:
1. Regardless of where you are in life and the challenges you face (there are terrible ones), YOU and you alone are in control of your future/destiny.
2. Writing is thinking, and you have to sort out and advance (potentially change) a number of thoughts/beliefs you have in regard to yourself, nutrition, activity, fear, failure and life in general.
3. Understanding yourself (personality traits, strengths, weaknesses, etc), your values, motivations is crucial to understanding, organizing and executing the habits that will carry you to goal achievement. This includes continuously and intentionally learning new information and skills as well as challenging and changing old beliefs. Assess what other areas of your life you want to prioritize. These areas will tie into your health and fitness in an interrelated way. There are going to be ways to align goal-oriented actions around different aspects of life and there are areas that pose challenges and conflicts with your health and fitness behaviors.
1. Accept responsibility
2. WRIIIIITE down your goals- Writing is thinking and one must think and figure their way to what works for them.
3. Dedicate yourself to continuous, intentional learning, deliberate practice, peak experiences while embracing the act of failing forward
Example:
1. Regardless of where you are in life and the challenges you face (there are terrible ones), YOU and you alone are in control of your future/destiny.
2. Writing is thinking, and you have to sort out and advance (potentially change) a number of thoughts/beliefs you have in regard to yourself, nutrition, activity, fear, failure and life in general.
3. Understanding yourself (personality traits, strengths, weaknesses, etc), your values, motivations is crucial to understanding, organizing and executing the habits that will carry you to goal achievement. This includes continuously and intentionally learning new information and skills as well as challenging and changing old beliefs. Assess what other areas of your life you want to prioritize. These areas will tie into your health and fitness in an interrelated way. There are going to be ways to align goal-oriented actions around different aspects of life and there are areas that pose challenges and conflicts with your health and fitness behaviors.
Homework 2: PHYSICAL ENVIRONMENT
Clean and Organize your environment because: 1. Your mental wellbeing will improve and you will perceive less hindrance in your path to success (decrease stress) 2. You'll gain momentum and build confidence 3. Make the good choice the easy choice and set yourself up for success.
Example:
A cluttered environment at home or work acts as a distraction and barrier to positive emotion, which inhibits action toward your goal.
No matter where you start, it can help to think about WHO to hire (vs. WHAT to do) in order to make progress toward your goals. WRITING them helps you prioritize them in logical order, draw connections between them (goal alignment) and allows you to cultivate actionable plans around them as well as stay accountable.
Clean and Organize your environment because: 1. Your mental wellbeing will improve and you will perceive less hindrance in your path to success (decrease stress) 2. You'll gain momentum and build confidence 3. Make the good choice the easy choice and set yourself up for success.
Example:
A cluttered environment at home or work acts as a distraction and barrier to positive emotion, which inhibits action toward your goal.
No matter where you start, it can help to think about WHO to hire (vs. WHAT to do) in order to make progress toward your goals. WRITING them helps you prioritize them in logical order, draw connections between them (goal alignment) and allows you to cultivate actionable plans around them as well as stay accountable.
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Homework 3: REMINDERS - Inputs, Triggers, Cues ("Your inputs shape your outlook (beliefs) and your outlook shapes your behaviors. Your regular behaviors (ROUTINE) shape your life.")
Example: Place pragmatic, strategic triggers and cues in your environments that cue you toward positive information and action on a daily basis. Blocked off a time slot on your calendar. Set alarms and reminders on your phone or desktop to take positive action Fresh food visible in the fridge. Homework 4: TOOLS, SUPPLIES, KNOWLEDGE, BELIEFS, SKILLS
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Homework 5:
Increase your movement, decrease your sedentary time.
Pacer App or wearable fitness/step tracker
Increase your movement, decrease your sedentary time.
Pacer App or wearable fitness/step tracker
New information changes beliefs, beliefs change perception. For example: One may begin looking at food as "what is available at the supermarket", Then they may view food into categories "fresh food" vs. "processed foood" . One may perceive sugar and sweets as "heaven" wheras new information can lead to viewing sugar as a drug with addictive and damaging properties.
Nutrition 101 in 2022 - The microbiome- Dr. Will Bulsiewicz
https://podcasts.google.com/feed/aHR0cHM6Ly93d3cucmljaHJvbGwuY29tL2NhdGVnb3J5L3BvZGNhc3QvZmVlZC8/episode/aHR0cHM6Ly93d3cucmljaHJvbGwuY29tLz9wPTQwNDMz?ep=14
https://podcasts.google.com/feed/aHR0cHM6Ly93d3cucmljaHJvbGwuY29tL2NhdGVnb3J5L3BvZGNhc3QvZmVlZC8/episode/aHR0cHM6Ly93d3cucmljaHJvbGwuY29tLz9wPTQwNDMz?ep=14
