Why less variety in your food can help you lose fat.
What? Isn’t variety good for your health? Dieticians and health guidelines tell you that if you are going to eat a large variety of different foods you are going to meet your nutritional needs. Well, that sounds reasonable but has also a dark side: the more variety we have in one meal, the more calories we are going to eat. Before explaining why this is the case and what can we do against it, let’s define some terms.
Continue reading “Be Boring, Get Shredded”
I already see the geeky bodybuilders roll their eyes: we all know that sweeteners are not bad! Come on, Chantal: during contest prep we are all eating Skyr, berries and artificial sweeteners as staple food. Sorry guys and girls, this article is not for you, but you can still scroll down to the recipes at the end of the article if you want some variation in your diet 😉 This article is dedicated to all the people who are struggling with their diets and have been told that sweetners are ultra-bad, cause cancer, neurotoxicity and are increasing cravings. But is it true? Let’s have a closer look at what the current research says.
Continue reading “Artificial Sweeteners: The Not So Bitter Truth”
More evidence that you should not bother.
I’ve already written a blog post about carb tolerance, but on my way to horseriding I’ve been listening to a great podcast by Danny Lennon with Prof. Christopher Gardner on a recently published paper with the title “Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion” . I would like to give you some insights in the research findings as well as write down some of the thoughts Prof. Gardner expressed in the podcast.
Continue reading “Carb Tolerance Part 2”
Implement lifetime strategies for diet success.
Good old meal plans … I’ve almost forgot about them, but whenever I browse a fitness magazine, they catch my attention. Out of curiosity I start reading them and I am always amused about them: if it is a meal plan in a men’s magazine, you feel taken back to the old bro science ages of chicken breast, white rice and steamed brokkoli. If it is a meal plan for women, I see plenty of smoothie bowls, porridge, pasta and woefully low amounts of protein. I mean I get it, meal plans seem to be an easy solution for weight loss, but I think you can do better!
Continue reading “Why I Don’t Like Meal Plans”
…and why you are actually a bodybuilder without knowing it.
My first approach to a gym was over ten years ago: I wanted to do something for my physique and since the only sport I was doing was horseriding, I decided to subscribe to a commercial gym. In those days I would never have admitted I was doing bodybuilding. To be honest I’ve been laughing at the -in my eyes- over confident bros posing in front of the mirror, sipping protein shakes and grunting and screaming during their sets. Well, life happens, and now I am a broette doing exactly the same stuff. But if you think about the definition of “bodybuilding” I was already doing it ten years ago: I did exercise to lose fat and gain muscles. And if you are training to lose weight, get in shape, tone up (whatever you want to call it) and not for performance in a specific sport you are a bodybuilder too. Don’t like it? I’ll try to convince you of the opposite 😉 .
Continue reading “Six Good Reasons Why You Should Do Bodybuilding”
Focus on these habits to ensure great progress.
Every client is unique. Each of you has different mindsets, strengths, weaknesses, goals and limitations. Exactly this is what makes my job so enjoyable: variety! Nevertheless, there are some desirable traits that make the chance of a positive outcome easier. I have observed that successful clients rock some particular habits right from the beginning or adopt them very early in their fitness journey. Read on to learn from them how to be a more successful self.
Continue reading “Habits Of Successful Clients”
Why being a foodie will help you getting fit.
Being a foodie can be a blessing when you are dieting. However, many people cannot imagine this being an advantage. You instantly think about all the delicious, extremely energy dense, highly palatable foods that will be most likely be a no-go for a long time to come. Sure, your diet will have to change if you want to change your body, but this process doesn’t have to suck. How is that even possible? I’m glad you asked! Read on, embrace your foodie-ism and delve in.
Continue reading “Foodies Welcome”
The importance of being honest to yourself and your coach.
Tracking macros is a very powerful tool to change your eating habits and reach your body composition goals. However it has a big fault: the human nature. We’re no robots and life can hit us hard and disrupt even our best laid out plans. If it was that simple, dieting would be incredibly easy, you just fill out your macros every day and everything will be fine. But what happens when we slip?
Continue reading “Every Little Counts”
Common myths, misconceptions and frequently asked questions.
Fitness, health and nutrition media is notoriously full of misinformation, misinterpretation and outright lies. Too many interests collide, forming an asteroid field of poor guidelines, health myths and misunderstood science. With this article I want you to be able to filter out this noise and get a better picture of what really matters.
Continue reading “What You Should Know About Nutrition”
Patience is a virtue. Especially in nutrition and training.
Have you ever experienced this? You get your new nutrition plan, jump right in, nail it every single day. You are motivated, the scale goes down and you are enthusiastic about the new plan. But after a week or two, everything comes to a halt. You are still putting in the work, but nothing changes, or even worse, you start gaining weight again! Suddenly you get unsecure or angry and start questioning the plan and what you are doing. But what is going on? You just can’t wait for good things to happen!
Continue reading “The Forgotten Skill of Waiting”