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Congratulations on embarking  on this journey to transform your life with me!

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 More than 

 20 YEARS OF 

 FITNESS EXPERIENCE 

bachelors of sports professional &

master'S degree in integral management

work on the 4 KEY PILLARS OF GROWTH

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MOVEMENT

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NUTRITION

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HYDRATION

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RECOVERY

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true coach app

 All programming is sent via the TrueCoach App that can be downloaded via the Appstore on Apple (available through browser on Android).

 Once payment is received through PayPal, you will receive a link to your email address from your coach, where you can set your password and log into the app. 

 

click on each step to learn more

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WHAT IS INCLUDED

1-1 initial video call

NUTRITION

Whether your goal is aesthetic, performance based or mental wellbeing, nutrition is a vital component of a successful training strategy.

Our food choices impact everything from our mood, our performance and our quality of life. We understand this and so nutritional guidance is an integral part of our SMF community.

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KEY TERMS 

BMR:

This is your basal metabolic rate. Think of it as your coma calories; the number of calories needed for you to sustain life and for your organs etc. to properly function. 

 

NEAT:

This is the energy required for all movement other than planned exercise. Think everything from going for a walk to scratching your nose. Hence why people preach to increase your daily step count. 

 

TEF:

This is the thermic effect of food, essentially the energy needed to digest the food you eat. We can get into more depth on this and the differences between macronutrients but at a basic level this is what you need to know. 

 

EAT:

Finally, we have the calories needed for exercise. As you can see this is the smallest of the 4 numbers and is why the old saying that ‘you can’t out train a bad diet’ rings so true, despite the hours of training you put in. 

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MACRONUTRIENTS

Whether your goal is aesthetic, performance based or mental wellbeing, nutrition is a vital component of a successful training strategy.

Our food choices impact everything from our mood, our performance and our quality of life. We understand this and so nutritional guidance is an integral part of our SMF community.

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HYDRATION

Whether your goal is aesthetic, performance based or mental wellbeing, nutrition is a vital component of a successful training strategy.

Our food choices impact everything from our mood, our performance and our quality of life. We understand this and so nutritional guidance is an integral part of our SMF community.

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ENERGY BALANCE

Understanding Energy Balance

At its core, energy balance is about calories in VS calories out. There are of course outliers to this formula such as people with hormonal issues etc. however for the majority of us, this is the secret ingredient to weight loss and weight gain. 

 

Energy In

This part is simple. The calories you digest amount to your energy in whether that be through food, drink or supplementation. 

Energy Out

This is a little more nuanced and more open to manipulation. Energy Out is essentially your TDE

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TOP TIPS

TOP TIP: Make use of an activity tracker or one of various tracking apps on your phone. While some of the functions such as wrist based HR monitoring can be less than accurate with intense training, tracking steps, keeping track of sleep and resting HR can help keep you on track.

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MICRONUTRIENTS

Whether your goal is aesthetic, performance based or mental wellbeing, nutrition is a vital component of a successful training strategy.

Our food choices impact everything from our mood, our performance and our quality of life. We understand this and so nutritional guidance is an integral part of our SMF community.

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SUPPLEMENTATION

Whether your goal is aesthetic, performance based or mental wellbeing, nutrition is a vital component of a successful training strategy.

Our food choices impact everything from our mood, our performance and our quality of life. We understand this and so nutritional guidance is an integral part of our SMF community.

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