Fueling 2 Perform℠

A superb, 6-week session designed to help you track and understand your weight as you head into the race season! The goal of this on-line class is to help you fuel better, feel better and race better! Once you sign up, you will receive an information “Intake Form” for you and the nutrition coach to use as a baseline to your current status and habits. You will watch weekly team videos via facebook loaded with tips, meal plan ideas, and information that will motivate you to stay on track for success. In addition, you will get to have a 30 minute discussion about your personal needs and your My Fitness Pal tracking diary with the coach. Although it is not designed to get an individual to a specific weight (that is something a personalized nutrition package can do) it should help you lose the last few pesky pounds that can really improve your performance. In general, weight loss is expected to be .5 – 2 lbs per week for most committed attendees who can healthfully stand to lose that much weight.

You will need:

• MyFitnessPal (food diary) to log in time for the first week
• Facebook account to join our group page for weekly Video and group discussion 

You will receive:

• A handout each week to go along with the Video discussion
• A onetime discussion by phone (30 min) any time during the 6-week class to discuss your MFP diary and answer questions.

Class Content:

Week 1: Macros: Carbs, Protein and Fat

Creating a sustainable diet; Calories per day; Ideal macros percentages; How alcohol fits in; Tips for shopping; Sample meal plans; The athlete’s plate

Week 2: Antioxidants, Micronutrients, Fiber and your Microbiome

10 fruits and vegetables/day goal; Exercise and antioxidants; How to get 25+ grams of fiber; Whole foods and grains

Week 3: Intermittent Fasting

Intermittent Fasting for weight loss, other health benefits; Pros and cons of intermittent fasting for athletes; The golden rule of nutrition for athletes: only do what is sustainable

Week 4: Increasing Whole Grain intake in a “Carb” phobic world

Why eat whole grains?; “Ancient Grains” – what are they?;  How to make a salad a meal for athletes; Added sugars – the real problem

Week 5: Healthy Fats

How much do we need?; Types of fats: saturated, unsaturated, polyunsaturated, trans fats – the good, the bad and the ugly; What are “good” fats?; Can you eat too much “good” fats?; Oils – what should you cook with?; Coconut oil – miracle oil or just more saturated fat?

Week 6: Protein

Americans eat way too much protein, but do athletes?; How much Protein do athletes require? What type of protein is best after workouts?  Vegan protein sources (plants!) 

To Conclude:

Weight maintenance: exercise pays off

Weight loss success: weight loss is “easy,” maintenance is hard