Thank you to the Running Room in Liberty Village for having me give a nutrition talk to their Begin to Run Group! Here is a summary of what we talked about today.

• There is no one size fits all eating plan. Everyone is very unique in their genetic make up, health history, activity level and nutritional requirements. It is very rare that I will put clients on identical meal plans although the basic staples may be the same. 
• Nutrition and health are very confusing as we get conflicting information from many sources such as the media, friends, experts, doctors, and companies promoting their own products
• It is very important to ensure that you plan out your meals to prevent hunger which leads to overeating, hypoglycemia and lack of energy, and in the long potentiallhy metabolism reduction or catabolism (muscle breakdown** this occurs when people frequently go very long times without eating or are on very low calorie diets, I have seen this too often in women).
• To ensure optimum metabolic rate aim to eat every 3-4 hours, small meals with snacks (for more active people).
• Every meal should contain a protein source combined with carbohydrate and or fat.
• Carbohydrates are our bodies main source of fuel. The North American diet typically contains a high amount of processed carbohydrates, which are easily converted to fat and lack nutrition.
• Protein is essential for muscle repair and recovery, and will help to keep you full between meals. Depending on who you speak to, you require anywhere from 0.8 g/kg - 1g/lb of body weight. I aim for the higher end because my body functions optimally on a high protein, higher fat diet with carbohydrates from vegetable sources. Vegans will tend to get more carbohydrates than meat eaters because most plant sources are also full of carbohydrates.
• Eat a snack 1.5 hours before exercising to ensure you have enough fuel to power you through your workout. A snack of protein/carbs is ideal, but nothing too heavy as you don't want to feel sick.
• Protein shakes are a good way to get nutrients and protein into your diet. Whey is a left over from the cheese making process and is derived from milk. Whey isolate is 99% lactose free, and is an alkaline protein. It is typically fat and carbohydrate free, portable and quick.There are also many vegan proteins powder and meal replacements on the market.
• Protein shakes are great post workout as they are absorbed very quickly into the blood stream, and can help in repair and recovery. Shakes take minimal effort to digest and absorb, which allow the bodies energy to repair your tired muscles. It is recommended to have protein within 30 minutes of a workout.
• I recommend using kefir, milk, non-dairy milk,  yogurt, and fruits/vegetables in your shakes. You can use shakes as a snack or breakfast as well. Be mindful of the amount of carbohydrate that you add to your shakes if looking to shed pounds. In a meal add nut butter, avocado, or flax oil, or some oats/fiber to slow down the absorption of the shake, or switch to casein protein to keep you full for a longer period of time.
• Be sure to drink water and/or herbal tea throughout the day. Dehydration can inhibit exercise performance and recovery, and can cause cramping. Thirst can also be mistaken for hunger and cause overeating. Sipping water throughout the day is the best idea, and this will inhibit bloating. Add the juice of a lemon to water to help with digestion and to alkalinize the body.
• Eating foods that are alkaline are a way to ensure energy and prevent diseases. Check out this detailed alkaline food chart.  .  Be sure to eat a balanced diet to ensure that you are getting a variety of vitamins and minerals.
• Keep energy levels high and your digestive tract functioning optimally by consuming fermented foods and probiotics. Sauerkraut, kefir, miso, kimchi, pickles, plain yogurt and kombucha are examples of delicious foods that contain healthy bacteria that contribute to good intestinal health. If you don't eat these foods be sure to supplement with a probiotic. 80% of the bodies serotonin is found in the gut, so a healthy gut may be related to a better mood!

Snack Planning!
Protein sources:

• 2 eggs (fat source as well)
• 1/2 - 3/4 cup cottage cheese
• 1/2 cup egg whites
• 3/4 cup greek yogurt
• 1 scoop protein powder
• Quest/Greens +/Simply Protein Bar
• 1 cup milk
• 3oz meat (sliced turkey/chicken most often)
• 1./2 cup edamame (fat, carb, and fiber source as well)
• Tofu (80g)
• Oysters, shrimp, scallops
• Canned salmon/tuna (I love the flavoured tuna do not require can openers)
• 2 babybel or laughing cow cheese (fat as well)

Fat/Carbohydrate Sources

• 1/2 cup lentils/beans (combination of carbs and protein)
• whole grain/rice crackers
• nuts (fat/carbs/protein source) (12 almonds is one serving)
• rice/quinoa cakes
• 1/2 cup brown/wild rice
• 1/2 sweet potatoes/yams
• Fruits (1 fruit= 1 serving)
• 1/2 cup Vegetables (eat leafy greens freely)
• 2 tbsp. Hummus or other Greek yogurt dips
• 1/4 avocado
• 1/2 cup quinoa
• 1 cup soup with vegetables or whole grains (meat or fish included is a complete snack

Links
Genuine Health's Fermented Products
Simply Protein Products
My favourite fish oil, Ascenta
Progressive Nutrition-, great mutlivitamins and protein/greens
Quest Bars!

Feel free to email me whitneynicolehills@gmail.com to set up an appointment, with questions, or add me to facebook with the same email.
Happy Training :)
The Running Room webpage

       I've been blessed in getting a few new clients the last few weeks and decided to cover some groundwork in writing here rather than explaining and re-explaining things and leaving out key points in person. So follow along and I will try to stay focused on weight loss, muscle building and body transformation.

1. Not eating carbohydrates, not eating enough food in general...
The bottom line is most people I see are stuck at a desk and then stuck on a streetcar for 8-10-12 hours a day. This is a very sedentary lifestyle. These types of people do not require much fuel. However the type and amount of fuel really depends on when a workout is getting done and what type. I would highly recommend these types of people try to strength train 3 days a week, and have 2 days of cardio training. If you can get 5 days of weights in, mixed with cardio, all the better. The reality is most people can only commit to 3 workouts a week. These three workouts should be very intense an non-stop. If you workout early am, you can save your first meal to after the workout and combine some complex carbohydate with protein. If you train after work, be sure to have carbs and protein following your workout. A lot of people are concerned about night time carbohydrate intake, but carbs are necessary for repair and recovery.

Eating one meal a day is just plain stupid and a good way to sabotage weight loss. Being too busy for lunch or a snack before your evening training sessions is a bad excuse only. Plan ahead and bring your food prepared, even if you have to eat in transit.

2. Not sleeping or consuming water...
This is slave labor. To my fellow horsey people...would you expect your show mount to preform well unrested or thirsty and dehydrated? Would you expect your car to run without gas? Nope. So why would you change the rules for yourself? If we did this to a pet it would be abuse. Treat yourself as nicely as you would your pet.

3. Overdoing it...
If there's one thing my nutrition degree taught me it is that moderation is the most important thing. Training like a maniac while cutting back on calories (and nutrients like fats) will stress your body and increase cortisol production. Rest is when your body repairs muscle (and makes in grow!). Under eating to lose weight is counter productive because you can lose muscle and slow your metabolic rate slightly. You know you are lacking something if food is on the brain constantly.If you are fuelling your body in a healthy way you should not be preoccupied with food. Check with a health professional if this is the case. All food groups are ok once in a while if you do not have allergies.

4. Stepping on the scale..

The scale is clearly lying..

As you start to exercise your blood volume can increase, and muscle takes up much less space than fat. If you are building muscle and losing fat your weight can stay the same. Pay attention to how good you feel and how your clothes fit.

5. Trust your trainer and COMMUNICATE!!!!
I have seen every diet there is, and there's a reason you are not it. Carb cycling, intermittent fasing, low carb, fitness model diet...I know it's out there. Chances are the reason I have not  put you on one of these regime is that I know that most people don't have the motivation or time to eat 6 meals a day. Sure if you'd follow it you would see results faster, but I know you probably won't commit to it and it will frustrate you. Do what is practical for your life. Don't copy your neighbour, don't trust any fads. What you put into your training and diet is what you will get out of it. Bottom line.  Be patient, Rome wasn't built in a day, neither is your new fit and fantastic body. As I always say, consistency is the most important factor in changing your lifestyle.

     Since my website is under construction, and I'm meeting a whole bunch of new potential clients next week, I thought I'd put up a new "about me" blog. So you know what you're all in for. Cue evil laughter...
I'm currently sitting in a pile of boxes, dishes, everything, waiting to move to Liberty Village after spending a summer in Butt Fuck Nowhere (aka Keele and Eglinton). I CANNOT wait to meet some new vibrant young people looking to get their butts whipped in the upcoming months!
       I LOVE working out, and I especially how awesome it makes you feel. Some days I'd rather sit on the couch and each fried chicken, but 80% of the time I get to to the gym and eat my veggies. I'm not crazy obsessed with fitness, I don't subscribe to the latest trends or classes, I don't spend my (all of) my spare time watching fitness videos or food documentaries. I love seeing my clients succeed, I love to watch their faces when I make them do bench jump/burpee combinations, and I love getting follow up text messages saying that they are waddling the next day. I'm a real person, not some perfect fitness goddess. However, I can't sit still for long and love getting out and moving. I have competed in fitness competitions and love pushing myself to change and sculpt my body.
     I have a degree in Nutrition and Food, and a minor in psychology, which has helped me to understand behavior change. This is definitely important when trying to get people to change their behaviours and beliefs around food and activity. Many of my clients have dealt with mental health issues, physical injuries, chronic disease and illness, artificial limbs and seniors as old as 87. I am flexible and easy going, and prefer to encourage my clients to be healthy rather than yell and belittle them. I believe you attract more flies with honey than vinegar. I also demand to be treated with the same respect. This is my profession, not a hobby. Please respect my time. Don't forget fitness is a journey. It doesn't happen overnight, but every workout with shape your future body and being consistent is the most important tip that I can give you.
      Looking forward to the next few years in Liberty. xoxo
Whitney



 
   
   


CLIENT TESTIMONIALS

      I have been crazy busy and a bit MIA, but I would like to share a lovely transformation from another Ryerson grad. This lovely fellow and myself often found ourselves at the same parties. I was so delighted to see the changes he has made and asked him to share some of his experience!     


When I graduated university I was fat. Plain and simple. And the worst part of it was I was ok with being fat. I loved beer, I loved food and I wasn’t active. I had been bigger for most of my life but once I got to university things got a lot worse. My physical activity dropped and my food and alcohol intake increased drastically. I went from about 235 lbs. in my first year to about 280 lbs. in my fourth. I wore a size 44 pant and XXL shirts and sweaters. I noticed my knees and back started to ache and I felt self-conscious in public and around new people. I was losing confidence in myself. My wake-up call was my dad going into the hospital for issues with his heart, which by itself is scary, but my dad was nowhere near as big as me and was a regular at the gym. It was then, that I decided that I needed not only to lose weight but change my lifestyle completely.
            I started walking everywhere. I didn’t use transit unless I absolutely had to. I stopped eating out all the time and made a pact not to drink during the week. A few months later I was down 20 pounds. My clothes were hanging off me. My walks felt too easy so I started jogging. I got discouraged when I could barely jog for 3 blocks so I started jogging at night when there were less people out. It was a slow progression but after year I was down almost 40 pounds. I started researching healthy eating and found that there were a lot of different opinions about diets but one main idea. Put proper portions of good, natural foods in and cut out the processed junk. It’s something I still abide by whenever I can, if there is a fresh alternative to something processed I’m all for it. I discovered I loved spinach. Like LOVED it. I learned how to make salads about 50 different ways so I wouldn’t get bored. I tried to cut out sugar wherever I could. I made my lunches instead of buying them because it gave me greater control over the choices I made. I learned to broil and grill meats and fish instead of frying them, it was an adjustment but also how I discovered my love of cooking! I gave myself cheat days as rewards but found myself making healthier choices on those days too. I vowed I would not let myself ever be the “fat guy” again. Over the last year and a half my goals have changed pretty drastically. I no longer care about the number on the scale as much as I do about how I feel.
          I’ve been around 185 lbs. for the last 6 months but have packed on some solid muscle (I have pecs!). With the help of a nutritionist and a few sessions with a personal trainer my waist has shrunk to a size 33 and I’m a size medium in everything. I still have a little pot belly and love handles that are taking the longest to get rid of but my butt, chest, arms and thighs have all lost fat and gained muscle. The most rewarding thing is knowing I did it the right way. I didn’t drop all the weight at once because of a fad diet or starving myself, it was a slow trek and I sacrificed a lot to get here. I fell off the wagon more than once and have had cheat days turn into a cheat week. But setting goals and following through with them is what has benefitted me most. And boy was it worth it!
         A little over a year ago I met a girl who stole my heart. Thank god I had the confidence to ask her out because I’m going to be marrying her this October! My current goal is to lose the belly because I want to look like an absolute stud in my tux when she walks down the aisle! And after that I’ll probably set a new goal…who knows maybe a half marathon or six pack abs are in my future.

         People have been using herbs, plants, and flowers to treat and prevent illness for thousands of years. Chinese medicine and homeopathy are practices which use a variety of plants as medicines. Recent research has shown that some plants can actually help to reduce stress hormones in the body. High levels of cortisol (the stress hormone) will send the body into "fight or flight" mode, which means you will have elevated levels of adrenaline and noradrenaline. If you do not treat this state by either dealing with the stress (fight) or exercising (flight), it can become problematic for the body. Acute stress is not a bad thing necessarily. Healthy people can deal with the stress and the body will return to homeostasis. Acute stress can cause an increase in performance

due to the high adrenaline and increased energy mobilization.
       Having chronic stress in your life destroys the homeostasis or balance in the body. When cortisol is elevated for long periods of time, the body will essentially start to shut down. The immune system is taxed and weakens, heart rate and blood pressure are elevated, liver function is compromised, glucose tolerance is impaired and the digestive system functions less efficiently. Serum cholesterol and fats become elevated and sexual dysfunction is also common, as is muscular pain.
        Many people suffer from chronic stress due to their jobs, family life, or financial situations. It is very important to recognize when we are stressed and deal with it accordingly. Eventually chronic stress can lead to degenerative disease and serious health problems like metabolic dysfunction, diabetes, and osteoporosis just to name a few. Chronic stress can make one irritable, achy and exhausted, which can make self care seem very challenging.
        I highly recommend regular mild, moderate, and intense exercise to combat stress, along with emotional support, rest, a good diet, and supplements to help to restore the body to its natural state. There are many types of plants that can help to reduce stress and cortisol levels including astralgus, holy basil, rhodiola (the biggie), licorice root, maca, and ginger. I have experienced adrenal fatigue a few times, and always keep adaptogens in my cupboard.
       It is very important to recognize when we are starting to get stressed and take the steps to ensure that we are supported. Reaching out to family, friends or a health care provider is a great first step. Although it can be tempting to shut others out when exhausted, support is necessary. Learning meditation to calm ones mind and help relax is one of the best ways to deal with stressors and ensure a good nights rest.

Moderate exercise may not be enough to reduce stress levels. Exercising intensly forces you to focus your attention on the vigorous task at hand, causing dramatic and immediate reduction in stress. The tension built up in the body is released through the activity, whether it be driving a golf ball, lifting weights, sprinting, hitting a baseball. Many sports can be played at both moderate and intense levels. To see the maximal benefit of stress reduction, try to incorporate both into your activity! I know I never regret a tough workout, and pushing yourself provides the best results, both physically and mentally.