MPP Coach-Nutrition and Exercise

04/20/2023

On a journey for weight loss?
Staying consistent with your high-protein breakfasts might be helpful to see progress.
Why?
Protein has several advantages for weight loss, such as:
-Increased satiety: it helps you feel full and satisfied for longer periods of time.
-Increased metabolism: your body burns more calories digesting and metabolizing protein than it does carbohydrates or fats.
-Preservation of lean muscle mass: consuming adequate amounts of protein can help preserve muscle mass while losing fat.
-Reduced cravings: protein can help reduce cravings for high-calorie, high-fat foods, helping in maintaining a calorie deficit for weight loss.

04/02/2023

I like that the focus is not on total quantity, but how to distribute your protein intake along your day.
A quick read and very informative 👏🏽

Les protéines sont probablement un des sujets qui revient le plus souvent dans mon bureau. Pas parce que les gens en manque au total dans leurs journées, mais plutôt parce que certains ont tendance à en manquer à certains repas, puis à en avoir trop à d’autres. La question n’est donc pas ...

03/28/2023

14 years ago vs. today.
Celebrating movement 🎉💪🏽🔥

12/05/2022

Focus on strength above all else.

Sarcopenia, the age-related loss of muscle mass, gets all the attention.

But it’s actually dynapenia, the loss of strength, that has the biggest impact on an elderly person’s health and lifestyle, especially when it’s combined with obesity.

Small increases in strength can lead to a lower risk of falls, a potentially life-saving improvement.

Those strength gains may or may not lead to larger muscles. Fortunately, it may not matter. Increasing a client’s neuromuscular function can help them stay independent longer.

[Extracted from PN Academy Issue #52]




www.mpphealthcoach.com
"Exercise is a celebration of what your body can do, an opportunity to grow and connect with yourself, not a punishment for what you ate nor a reason to overeat"

11/23/2022

"Interconnectedness: the state of having different
parts or things connected or related to each other."
Sleep, nutrition, relationships, environment, movement, beliefs... All is within one.
When we work and improve several aspects, we see a huge step forward in others.
Looking to improve your health markers? Take a step back and observe your big picture. You may notice patterns and start having a better understanding of how your habits impact your health and do something about it... or not; just be aware of it.
Interconnectedness is the key to Deep Health.

11/15/2022

Exercise is a celebration of what your body can do, an opportunity to grow and connect with yourself, not a punishment for what you ate nor a reason to overeat.

"No pain, no gain" is gigantic bu****it!

Pain is not a challenge to your muscles. It's your body’s warning signal.

You might be tempted to think that exercising through the pain can be a sign of toughness and durability. Actually, pain is the brain's way of telling your body to halt its activity and become aware of correcting the pain - not to keep going!

Being sore is normal when training. Experiencing pain is not.

Train smart. Train for life.

11/12/2022

Love every body.

Pursuing health is neither a moral imperative nor an individual obligation.

Health exists on a continuum. Nearly everything in life falls on a continuum that varies with time and circumstance for each individual. A health coaching journey honors that y helping you move from where you are to where you want to be.

Your very own definition of “health” will be the frame of our journey together. Nobody else’s but yours.
The size of your body does not define your health.

“Health” should be conceived as a resource or capacity available to all regardless of health condition or ability level, and not as an outcome or objective of living. (HAES)

The size of your body is does not define your health.

Love every body.
Starting with your own.

11/07/2022

Low hormone symptoms can have multiple causes, as many things can go wrong in this complex chain of constant communication between your organs and body systems.
Experiencing symptoms of hormonal dysfunction?
Check-in with your daily habits:
💪🏽 Follow a well-designed exercise program, made for you by a professional; random workouts = random results
⚖️ Make a nutritious diet your priority. Ditch the "diet culture mentality".
💤 Support your body's innate recovery system by resting and sleeping appropriately for your own needs.
💙Look for ways to keep balance. Although struggling in one dimension of deep health usually means struggling in others, IMPROVING one dimension can also improve others.
This is the power of Deep Health coaching.

And seek professional care if needed. Reach out ot your health care provider, family doctor, even your OBGYN as I did last Friday, to get help, clarification, answers or solace when facing a hormonal challenge, especially during perimenopause.

10/31/2022

If your goal tonight is to eat less candy, slowing down and paying attention to your appetite cues might be a good starting point for a healthier experience and can lead to eating a little less than you’re used to.

Enjoy your special treat because it's a special occasion TO YOU, not because it's just a tradition.

10/24/2022

"Hedonic compensation"
Sometimes when we go all out in a workout we transfer that same mindset to our food intake.
We open the bag of crackers and, well, we don't stop at our regular portion, whatever that is for each of us; we rather keep eating, listening to that little voice in our heads that keeps saying "you earned them all! Nom nom!".
A couple of articles by Precision Nutrition, "How to exercise—when you don’t like to exercise" and "Eating too much? You can blame your brain" explain this phenomenon and offers some ideas to find your peace with exercising (or not) and food intake.

Have you ever experienced this?
What did you do about it?


https://www.precisionnutrition.com/eating-too-much-blame-your-brain
https://www.precisionnutrition.com/how-to-make-exercise-fun

10/19/2022

It can't get any easier than a one-pan dish!
Take out some veggies from your fridge and show them some love.
Wash, dice and spread your veggies on a baking sheet.
✔️Season with salt and pepper, garlic powder, onion powder, cumin, tarragon... anything goes!
✔️Bake for 40-50min at 180 C/356 F, or until tender.
✔️Rinse and pat dry your choice of fish.
✔️Season with spices and place them on top on your (almost) baked veggies.
✔️Bake all together for the last 10-12min.
✔️Enjoy!

10/06/2022

In the last PN Inner Circle Coaching Corner meeting, we talked about how to support our clients when our journey together transforms into a long-lasting maintenance phase, where the coaching services are no longer needed on a regular basis.
One of the ideas that stuck with me was that wellness is a process that we earn and own every single day along the way.
The idea of quick fixes always bothered me.
When a client struggles with the feeling of being stuck (with a nagging injury, a number on the scale, or a fixed mindset...) I open a dialog to embrace the process and reestablish self-trust.
That's the cornerstone of coaching behavior change, which goes beyond movement and nutrition. That's coaching for Deep Health.

09/24/2022

Cats and barbells in my happy place😸🏋🏽

09/21/2022

Join us at Crossfit Minka every Sunday at 9:15am for a full-body TRX workout that will make you feel energized and pumped for the Team WOD at 10am. 💛🖤

Dites bonjour à votre nouvelle coach, Marta!

Ancienne joueuse de handball, Marta a toujours aimé bouger; de la randonnée aux voyages avec sac à dos à l'étranger, de la musculation aux sports d'équipe.

Il y a 15 ans, elle a traversé l'océan depuis son Espagne natale et a rapidement rejoint le CrossFit. Elle est immédiatement tombée amoureuse de ce sport et a plongé profondément dans l'étude de la technique et de la forme appropriée depuis, pour finalement devenir une entraîneure personnelle certifiée en 2020. Elle a lutté contre des blessures, petites et grandes, tout au long de sa vie et se consacre à aider ses clients à s'épanouir dans le sport et au-delà.

Marta vous attend les dimanche matins pour le cours de TRX, qui vous aidera à améliorer votre mobilité et votre endurance musculaire.

09/15/2022

It's been quite a while since my last post and I feel like sharing something that happened today.
I usually take my cats out with a leash in the backyard. We play chasing sticks and the stream of water from the water hose, and fool around while listening to the neighbors mowing the lawn or re-doing their roof. Sometimes I take out a cup of coffee and catch up with a book, listen to a podcast, or one of the many PN Inner Circles meetings that I miss along the way...
At some point, I go into my home gym. Clean the equipment, mop the floor, write my next client's workout on the board and prepare the space for them.
And today it hit me: "I'm living my dream life".
It's not Thanksgiving yet, but I'm getting in the mood!

07/13/2022

Are you ready to train like you've always wanted?
Do you need a specific program to address your fitness needs?
Come by and try it out. In-person or online.
You've got nothing to lose... and a lot to gain!

05/19/2022

Right now, life is getting in the way of my fitness goals… and that’s (fortunately) never going to change.

No matter what, I choose to PROGRESS instead of stopping altogether.

I keep moving.

I don’t go down the rabbit hole of thinking I should make up for a missed training session or a day in which I ate too much or too little.
I don’t get bogged down in the details if I’m sleep deprived for a couple of nights, or I spend a day sitting at my desk with minimum breaks.

I don’t switch off completely.

Life is tough and challenging enough to add self-imposed rough treatment.

Now, how to dial things down a notch (or two)?

-If you can’t do the whole workout, do some stretching, an extra round up and down the stairs, or do errands by bike instead of the car.
-If you can’t make healthy, balanced meals at home, add a side salad or a veggie soup to your takeout.
-If your sleep was interrupted or of poor quality, take a power nap or meditate for a few minutes in your lunch break.

Apply this same principle to your relationships, stress management and environment.

You don’t need a huge overhaul of your life.

Whatever the goal, there’s a range of improvements to make.
Avoid the “all or nothing” mentality and embrace PROGRESS.