A 4 minute read
The key to Success When following your PLT plan, the number one key to success is to eat your coach allocated calories. The best way to do this is to plan your day ahead of time, entering your food into your tracking app so you know what and how much to eat to meet your targets. Preparing food is an important part of your weekly process and a worthy investment of your time. You have likely seen on social media beautifully created meals that ‘fit your macros’ and dreamed of opening your fridge and finding neat containers stacked and ready for you to heat and enjoy….this is NOT required at all but as with anything, it’s down to personal choice… Whether you are cooking/prepping for just yourself or you have a family of ravenous active teen athletes to cook for the process is the same: PROTEIN FIRST! Protein is the nutrient you want to be sure you always have on hand as it is where you start your planning everyday; plan ahead spreading your allotted amount of protein throughout the day to keep you satiated and then add in carbs and fat according to your numbers. PLT has created two videos on how to plan your day. Please review the links below for your appropriate tracking app: My Macros+ My Fitness Pal What you cook is entirely up to you and your family’s tastes, PLT recommends you eat lean proteins when on a weight loss plan; here are some great suggestions to start the ball rolling:
CARBS…are vegetables carbs?? Why yes, yes they are but let’s start with our starchy carbs:
And now the ‘other’ very important carbs – VEGGIES! Not all vegetables store well when prepped ahead so PLT recommends purchasing convenient steam bags of fresh veggies from the produce dept. at your grocery store as they are great time savers on busy weeknights! Here are a handful of easy to prep ahead veggies that keep for several days at least:
So, how are you going to make all this food without it taking all day?
As your food cooks, break out your containers; there are two different ways to store your delicious prepped food: BULK STORAGE PROS:
PROS:
Although not actual food prep, having some basics on hand is the last step to ensuring a successful week. As with anything, this is down to personal preference and your individual nutritional needs but here are some goodies to always have on hand:
Happy prepping! Thank you, Patti The PLT Community exists more than just online, it's very real & united through a common bond of health, fitness and well being. We are from all corners of the globe, from New Zealand to Zambia, Australia to China, Spain to Hong Kong. Our community works together, regularly getting out of our comfort zones, trying new things, training hard, living, loving, laughing; we are better together Here are some of this amazing community’s recent activity and achievements... FB LIVE Coaches Corner topics covered:
As part of our Client Catch Up series coach Paul interviewed our AMAZING clients:
We ran/walked in races from 5k to half marathons! We competed in CrossFit competitions with friends and kids! We prepped food with our kids! In fact we prepped and ate a LOT of food! We worked out together, hiked up hills, cycled together & played hockey! Our community continued to work hard, learning more about nutrition, creating new habits and progressing towards our goals. This community knows how to have fun, we know how to work for change and most of all we come together as a community every day to support, inspire and love one another.
Continuous Effort Tks Paul A 5 min read What’s your name and where do you come from? My name is Carla Fischer (Charlie since I was an infant). I’ve lived in Sussex County, NJ for over 30 years. Do you have a family and what’s your profession? My husband of 29 years is Bill (Also a PLT member!) We have five children, four sons and a daughter with a range in age from our oldest of 25 down to our youngest who is 13. I home educated our children while working odd jobs from the time my oldest was six years old until 2016. At that point, my youngest went to “real school”. I have been a full-time Realtor for the past six years. How did you get introduced to PLT?
I watched my coach's transformation over time. I knew her since high school and was inspired by her success. Who is your coach? Coach Patti Lawson Name 3 things that sum up your thoughts on your coach 1. Tenacious 2. Committed 3. Centered Are you engaged in regular exercise/a sport? An injury has caused me to stop temporarily. I go to physical therapy 3 times a week, and am hopeful that I will soon be able to go back. I love to walk/hike and garden. How did you find your PLT onboarding experience & community experience? I love our Facebook community! I also enjoy Coaches Corner. Onboarding was fine; a big change that I most certainly needed! What dieting programs had you tried previously and what makes PLT standout from previous programs? Mostly Weight Watchers after each of my children were born. Two miscarriages in my early forties caused a lot of hormonal challenges that made it difficult for me to reduce my weight. What successes have you found since joining PLT, scale or non-scale? I have reduced my weight by over 40 pounds since beginning in March 2019. I am down 3 sizes, which is nice! I find that I don’t hide as much. My confidence at work has improved as well How have you increased your nutritional education since PLT? I understand the importance of striking balance in each meal and in my day overall. I am committed to staying hydrated, which also has a direct impact on my energy. Reading labels is second nature, and portion sizes are much easier to gauge What 1 piece of advice would you give to people considering joining PLT or new members? One thing? That’s hard! I would say to begin each day with your meal map completed, which will enable you to end each day content that you kicked ass then repeat Your turn now; what 1 thing would you like to ask me? How can someone overcome boredom/food ruts when on a program long term? Hi Charlie, tks for the question! This one is is very person dependent. Each client on the program has complete food freedom and chooses their own foods to eat, initially it certainly makes sense to choose 2 or 3 proteins and 2 or 3 carbs and mix & match to create menus. This removes the stress from food decisions and gets the client tracking well and making awesome progress. Over time, as tracking becomes more second nature, a person can become more adventurous should they feel they wish to. PLT would always recommend switching up proteins, eating some fish or ground turkey if they always favor chicken maybe and using different spices and salsa. Low/no calorie dressing options to change the flavor profile of their foods. I like people to eat more potatoes, for the micronutrients, than rice and certainly be a little more adventurous with their veggie options. The options are endless, as no foods are off limit, just some meals require a little more effort to track which is why they're usually introduced as the client becomes more experienced with their tracking. Tks Charlie, for taking the time to share your PLT experiences with the community and myself Paul |
AuthorI'm Paul Leonard, CEO & founder of PLT Nutrition. Categories
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