Fit Habit Friday #11 – 08/23/24
Welcome to Fit Habit Friday #11!
Thank you so much for taking to time to read this newsletter! Today we’ll touch on a simple way to simplify fat loss, how protein is kidney PROTECTIVE, when routine doesn’t matter, and why feelings matter…
Simplify your fat loss by doing this 1 thing…
Eat the same DAMN thing everyday!!!
Many of my clients like novelty when it comes to food, but that often shoots them in the foot because it makes the food hard to track, makes cooking WAY more complicated, and sometimes the new recipe is a miss. Eating the same meals on repeat makes tracking food SUPER easy (which can be burdensome to many), makes hitting your protein, fiber, and calorie targets EASY, makes cooking WAY faster, and it improves quality control (i.e. taste lol). Doing this will also make maintenance and muscle building phases simple too!
TLDR: Find meals you love and have them on repeat for EASY fat loss!
Protein is kidney PROTECTIVE
For the longest time, many people and doctors thought that eating a high protein diet was harmful to your kidneys. This study shows that eating a high protein diet is associated with a LOWER risk of mortality for people with Chronic Kidney Disease (CKD) and it showed that the benefits of a higher protein diet for older individuals without CKD outweigh the downsides. Personally, I’ve notice a HUGE improvement in my overall health when I increased my protein intake. If you aren’t sure how to build out a high protein meal, check out my guide here.
TLDR: Eat a high protein diet if you want to lower your risk of mortality!
When you SHOULD sacrifice your routine.
I slept in today!!!
For those of you who know me well, know that I wake up at 5am everyday. Period.
Today I slept in until 7am!
Why?
I went to bed later last night by quite a bit and I needed the sleep!
I preach about consistent sleep routines to my clients because it will improve your overall quality of sleep on a regular basis, but quantity of sleep is a lot more important than routine.
If you can get 7-9 hours of sleep but have to sleep in a couple days a week, sacrifice your routine for the hours slept!
TLDR: Hours slept > sleep routine
Feelings matter…
The best way to improve your habits, with food and exercise, is to start to connect them your body’s biofeedback (strength, sleep, recovery, stress, digestion, energy, mood, libido, etc.).
I have my clients make note of how the feel before, during, and after they eat certain foods and when exercise.
You hate broccoli? How do you feel after you eat it? Usually, when people start increasing their vegetable intake, their digestion improves.
You hate exercise? How do you feel after exercising? Usually people feel a boost of energy (when done appropriately)!
TDLR: Want to build a better relationship with food and exercise? Start to pay attention to your body’s biofeedback!
❤️ Coach Emma
PS: Want to kick start your health and fitness journey? Click here to book a FREE 45 minute consultation call with me.
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