The Fitness Zone
When it comes to nutrition, you do need to seek the advice of a qualified dietitian to help your client's weight loss management plan to get effective and long-lasting results, as a Personal Trainer you are not qualified to prescribe diet plans. In saying this, nutrition is a vital component for clients to achieve any health and fitness goal, so we have THE top 10 nutrition tips for you as a personal trainer can recommend as guidelines for your clients.
1. Eat breakfast
We are sure you have heard this all before, but how many of you make the time to eat a nutritious breakfast? Starting the day off with a healthy breakfast not only refuels the body from fasting over night, but it kick starts your metabolism as well. In addition to this, by starting your day with a healthy meal you will be less likely to snack throughout the day PLUS you will also be more likely to make healthy choices for the rest of the day.
2. Drink lots of water
Yes, drinking water is a given, but drinking ENOUGH water is a common challenge many people face. Mild dehydration causes lethargy, low concentration, dry skin and tiredness, which none of us want. Increase your water intake by keeping a FULL bottle of water at your desk at work, or in your bag. By staying hydrated, you'll probably also notice a reduction in caffeine craving.
Not a fan of water? Why not try and add some fruit, such as lemon or strawberries into your drink bottle for a bit of flavour!
3. Eat small meals regularly
To prevent the sudden drop in energy., or those nasty 3pm cravings, eating regularly will help keep your metabolism in check and help prevent binge eating or cravings for those naughty foods.
4. Do your meal Prep
There is a reason fitness goers allocate their Sunday’s for meal prep; it makes eating healthy during the week so much more convenient as it is all prepared, it can help with the budget as you won't be tempted to buy your lunch, PLUS it makes the dreaded grocery shop more efficient as planning your meals in advance make an efficient shop!
5. If you need a snack, keep’em healthy
For the times you need a wee ‘pick me up’, having a stach of healthy snacks is key, and this can become a part of your meal prep each week. A favourite snack of ours is celery, carrot and capsicum sticks with a tablespoon of your favourite dip such as tahini, hummus or babaganoush!
6. Cut down on caffeine
Too much caffeine can have a negative effect on your adrenal glands, cause dehydration and mild to moderate anxiety. Why not substitute your coffee for a cup of tea or better yet WATER? You will feel better for it in no time.
7. Eat more fruit and vegetables
Eating fruit and vegetables each day is a sure way to obtain your daily vitamin and antioxidant requirements. Try and incorporate fruit and/ or veggies into EVERY meal!
8. Eat Protein
Having enough protein to match the activity you do each day, i.e. training, is essential for muscle function, plus it makes you feel full for longer, which will help to offset those sugar cravings.
9. Have a food diary
If you have a PT client who is struggling to lose weight, yet they are attending all training sessions, there is a very high chance it is due to their diet. What your client may consider healthy, may not be the same definition you have, so asking them to write an HONEST food diary will give you a better insight as to where they are going wrong, PLUS it can also help your client be more accountable.
10. Moderation is key
We all love a sweet treat every now and then, and this is not a bad thing, just remember everything in moderation!
You can learn more about nutrition, with our Nutrition Coach Course.