HOLISTIC CLIENT GUIDE BOOK FOR RESULTS

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TABLE OF CONTENTS

  • Nutrition Principles
  • The 4 Pathways for Successful Fat loss
  • 6 Step Nutritional Approach
  • Energy Balance & Calories for Fat loss
  • Meal Timing
  • Breakfast
  • Intermittent Fasting
  • Flexible Dieting
  • Diet Breaks
  • Re-feeds
  • Reverse Diet
  • Protein
  • Carbohydrates
  • Fat
  • Alcohol
  • Tracking Calories & Macros
  • Hydration
  • Oxidation Rate
  • Food Intolerances
  • Digestion
  • Supplementation
  • What to Avoid Eating

NUTRITION PRINCIPLES

Nutrition is fuel for your body, it provides health, vitality, recovery, improves workout performance & is integral in reaching our physique goals. Calories don’t need to be feared, they need to be strategically managed.

Once calorie & macronutrient targets are set up specific for you, your goal & current training phase you can enjoy food again. Whether you are looking to add weight to your frame or drop body fat, we can now start working hard in the gym & allow the results to naturally take place. These nutritional targets will be adjusted from time to time to maximise efficiency & ultimately dictate the rate of change & how we feel doing it.

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STRESS (PART 3)

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Continuing on with the current STRESS theme, today being PART 3 we now
look at the NERVOUS SYSTEM.

it’s part in managing stress & how some
key hormones are simply messages from the nervous system & what it is
sensing & how that can play havic with health & physique goals.

The nervous system is a combination of two systems that work together.
1. The Peripheral Nervous System controls conscious movement.
2. The Central Nervous System which contains the Autonomic
Nervous System basically manages everything that does not require
conscious thought like lymphatic flow, blood pressure & nutrient
aborption to name just a few.

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EFFECTIVE HOME TRAINING PROGRAMMING (COVID-19)

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As I start looking at my own programming moving forward for X amount of time out of the gym with minimal equipment there’s a few things I wanted to share with everyone in terms of how I go about putting something together for myself & my online clients that is going to serve me long term that I think everyone can benefit from.

WE CAN’T JUST THINK NOW,

What can we be doing now to improve performance & increase our ceiling of potential for down the track once things normalize? We all of a sudden have an abundance of time available – well most of us anyway.

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