Frequently Asked Questions
1. Will I lose weight?
You may. The focus of this progam is your health. Losing weight is an outcome of being in a healthy state. When you can sustain feeling good inside for a long enough time you will naturally enjoy moving your body more and eating foods that are aligned with feeling good.
2. Will I have to exercise?
Yes, exercise is part of the program. You create the plan based on your goals. The coach and the group support your plan.
3. Why is this program different than everything else I have tried?
This program is about healing on the inside first. Most programs actually feed the unhealthy thoughts and beliefs we have about ourselves. Thoughts like “I am fat” “I am ugly” or “I am lazy” . The message is …If you eat this and do that you will look good or you will be okay.
This program is founded on the belief that you are okay they way you are. When you truly get that you are “okay” , you start to line up your habits to fit that new belief. As long as you think there is something wrong with you , there always will be something wrong with you.
4. What’s the difference between a coach and a consultant?
A consultant is the expert. In a coaching relationship the client is the expert.
5. What is my first step?
Call for a complimentary session. You will get your questions answered and get a taste of what it is like to be coached.
6. What if I have a health issue that interferes with exercise or diet?
If you have an issue like diabetes, bad knees, hyperthyroidism etc. We encourage all participants to be 100 % responsible and learn everything they possibly can about their health issue. We also ask that you get very specific professional support for your issue while participating in this program.
7. What will I have to eat?
There are no forced dietary rules.We offer food guidelines (click here). In this program you will create your own meal plans. As your awareness about what your body needs expands,you will naturally start gravitating towards healthy foods. Most people do not realize how food makes them feel. You will tune into the energy in food and start making choices that are aligned with your vison for yourself.We believe people have an innate wisdom about what they need nutritionally. In the Healthy Solutions Program you wake up to what your body loves.
Glossary
BMR (Basal Metabolic Rate) – the rate at which heat is produced (or calories burned) by an individual in a resting state.
BMI (Body Mass Index) – BMI is a ridiculous method for measuring health. According to Wikipedia, the BMI formula was derived in Belgium “between 1830 and 1850.” The BMI formula did not become popular amongst physicians until well after 1970. There have been several scientific studies that point out the weaknesses of the BMI. Body fat is a more accurate indication, but overall, you should look at your whole health picture to determine how healthy you are.
Resting heart rate – the number of times the heart beats while at complete rest; is measured in bpm = beats per minute; a low resting heart rate is an indicator of fitness; your resting heart rate should be taken first thing in the morning, before getting out of bed; a normal heart resting heart rate is between about 70-80 bpm. Athletes will have a much lower resting heart rate.
Calorie – a unit of heat; used by nutritionists to characterize the energy-producing potential in food.
Glycemic index – a system that ranks foods by the speed at which their carbohydrates are converted into glucose in the body; a measure of the effects of foods on blood-sugar levels. Steady blood sugar levels have a lot to do with fat loss. A glycemic diet uses the glycemic index (GI) to ranks carbohydrate foods according to how much and how fast these foods affect blood glucose levels. Click here for a chart.
Aerobic – literally means “with oxygen”; during aerobic exercise, activity is very sustained and requires large amounts of oxygen; benefits of aerobic exercise include: improved circulation, lower blood pressure, increased lung capacity, stronger heart which in turn lowers the resting heart rate, lowered risk of cardiovascular disease.
Anaerobic exercise – literally means “without oxygen”; any activity in which the working muscles require and utilize oxygen at a faster rate than your body can supply it; brief, high-intensity activities; weight training is essentially an anaerobic activity using muscle glucose for energy; benefits of anaerobic exercise include: stronger bones, increased speed and power, increased muscle strength and mass, reduced muscle atrophy with age. Allowing your aerobic workouts to have moments of anaerobic activity increases your aerobic capacity over time. In other words every run should have a few sprints.
Strength training – the use of resistance to oppose muscle contraction and build strength; benefits include: increased bone, muscle, tendon and ligament strength, improved joint function, increased bone density, increase in metabolism, improved cardiac function, and elevated HDL cholesterol. For info on creating an exercise plan click here .
Body fat percentage – equal to the total weight of a person’s fat divided by the person’s height; this is the only body measurement that directly calculates a person’s body composition without regard to their height or weight; arguably the best gauge of a person’s fitness level. For spreadsheet click on body fat heading.
Protein – made up of amino acids; referred to as the “building blocks” of the body; fundamental components of all living cells and include many substances, such as enzymes, hormones and antibodies that are necessary to the functioning of an organism; essential in the diet for the growth and repair of tissue and can be found in foods such as meat, fish, eggs, milk and legumes. Protein is important for blood sugar balance.
Carbohydrate – any group of organic compounds that includes sugars, starches, celluloses and gums and serves as a major energy source in our diet. Fruit and vegetables are carbohydrates. Never limit fruits and vegetables. If you limit carbohydrates, just limit starchy carbohydrates like white rice, potatoes and bread.
Complex carbohydrate – a sugar or starch that consists of two or more monosaccharide unit, also called polysaccharides; examples are brown rice and whole grain pasta.
Bone density – a measurement corresponding to the mineral density of bone, used to diagnose osteoporosis and other bone diseases; bone density is a measurement of bone strength, which is the resistance to fracture. Stength training increases overall bone density.
Metabolism – The whole range of biochemical processes that occur within us . Metabolism consists both of anabolism and catabolism (the buildup and breakdown of substances, respectively). The term is commonly used to refer specifically to the breakdown of food and its transformation into energy.
Serving size – Cup your hand. That is the perfect serving size for you. So to eat four servings of fruit eat 4 handfuls. To eat one serving of protein each meal, eat one handful.
Lean muscle mass –Fat Free body tissue, comprising mostly muscle. Lean mass is the primary determinant of the body’s basal metabolism (calories you burn at rest).
HDL cholesterol – High-density lipoprotein (HDL) is one of the five major groups of lipoproteins which enable lipids like cholesterol and triglycerides to be transported within the water based blood stream. In healthy individuals, about thirty percent of blood cholesterol is carried by HDL . It is hypothesized that HDL can remove cholesterol from within arteries and transport it back to the liver for excretion or re-utilization—which is the main reason why HDL-bound cholesterol is sometimes called “good cholesterol”.
LDL cholesterol – Lipoproteins which are combinations of lipids (fats) and proteins are the form in which lipids are transported in the blood. The low-density lipoproteins transport cholesterol from the liver to the tissues of the body. LDL cholesterol is therefore considered the “bad” cholesterol.
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