High Intensity Hybrid Training

Anyone getting the hint with all of my snack posts that protein is king? Doesn’t matter if you’re trying lose fat, build muscle, or live a healthy lifestyle, protein is such an important macronutrient!

I inherited this snack idea from a former client. Quick and easy, and you can add a side of crackers or a bagel to increase the carbs, if you want. 

Simply lay out deli turkey (chicken or beef or ham works, too!). Place a single pickle in the middle, and top with sundried tomatoes. Roll it up, and pop it in your mouth. A little bit of shredded cheese is delicious in these, too!

🧡 Keep coming forward - Coach K

It’s totally normal!

Being nervous is often thought of as a bad emotion. But, feeling nervous can be utilized to bolster our performance, & tap into things that hold us back from living our best life. So, don’t shame yourself for being nervous - learn from it.

Use that nervous energy to propel you forward into a great training session. Lean into the discomfort. Get curious - what happened previously that resulted in you feeling this way? What is un-true about those things? What part did you play in those scenarios? Do you have some limiting beliefs that are holding you back? How can you change those limiting beliefs? This is an opportunity for you to create new thought patterns, as well as build resilience, determination, courage, & self-efficacy.

While you play a large role in getting the most out of your session, your coach also plays an important role in helping you get the most out of your session. It’s your coach’s job to:

👉🏼 Orient you to the facility you’ll be training in
👉🏼 Give you a rundown of what your session will look like
👉🏼 Demonstrate all of the movements in your session, while pointing out the fine details of the movements so you get the most from them
👉🏼 Set you up for success
👉🏼 Challenge you, but not tip you over the edge
👉🏼 Provide programming that best suits YOU
👉🏼 Cheer you on
👉🏼 Congratulate you on things you did well, & support you in refining movements that need refining
👉🏼 High five you at the end of every session, & acknowledge your good work for the day
👉🏼 Smile, be friendly & welcoming, & make you feel like the wonderful human you are

Join me Triform Athletics and walk out of the gym each day more YOU than you were when you walked in.

🧡 Keep coming forward - Coach K

Despite the importance of protein intake (helps with fat loss & muscle gain, supports body functions which underpins longevity), protein seems to be the toughest macro for many folks to hit.

Before diving into the attached cheat sheet, I invite you to ask yourself WHY you have such troubles? ⤵️

Is it because…
👉🏼you don’t enjoy eating proteins?
👉🏼you find proteins are boring (I’ll agree that carbs & fats are more fun!!)?
👉🏼you don’t have enough protein on hand at the ready each day?
👉🏼you aren’t certain that protein is actually as beneficial for you as the research says?
👉🏼you don’t see the benefits of eating more protein?
👉🏼you tend toward a more plant based lifestyle for philosophical reasons?
👉🏼you’re not in the habit of eating protein at each meal, & therefore, aren’t prioritizing it when you make your meals and snacks?

If it’s a yes to any or all of the above questions, those are all valid reasons (ahem, excuses) for not being able to hit your targets. But, there are also strategies, habits, & behaviors we can build around each one of these that will help you reach your protein target. One of which is using the attached cheat sheet for selecting a protein at each meal.

The other is knowing that it’s possible to hit your daily protein target because:
- You’re successful at other things, so you can be successful at this, too;
- Others can reach their protein targets, so data tells us that it’s possible 😉

Questions? Fire away in the comments!

🧡 Keep coming forward - Coach K

What I gained from focusing on nutrition (& sleep, & exercise, & stress reduction 😉):
FREEDOM
Freedom from regular headaches 🤯
Freedom from daily prescription antacids 💁🏻‍♀️
Freedom from weird bowel habits 💩
Freedom from high doses of anti-anxiety & antidepressant medication 😰
Freedom from regular bouts of debilitating vertigo 🤢
Freedom from falling victim to every virus that blows past my face 🤧
Freedom from a limited selection of clothes, clothes that pinch & are uncomfortable 😩
Freedom from feeling tired & lethargic day in and day out 🤤
Freedom from sporadic sleep habits 😴
Freedom from brain fog 😨
Freedom from the power of the scale ⚖️
Other things I’ve gained:
🤗
Confidence, self-esteem, self-worth, gratitude, strength (mental & physical), muscles, energy, knowledge…👊🏼
What do you have to gain from making some changes in your life?

DM me to find out how change = gains 🙌🏼

🧡 Keep coming forward - Coach K

You’ve heard it time and time again: “Prioritize protein!” You’ve seen the Protein Cheat Sheets (peep my feed for a handy-dandy one!), but you’re looking for alternate sources, besides eggs, meat, and fish 🥩

The trouble is, there are a lot of foods out there that you *think* are protein sources, but actually get the majority of their calories from something else 😳 Thus today’s cheat sheet.

While some of these foods contain higher levels of protein than other foods in the same category, that doesn’t mean they are top notch protein sources 😕 It is possible to combine some of these foods to create a solid intake of protein, though.

🌱 The only non-animal product sources of protein that get the majority of their calories from protein are tofu, soybeans, tempeh, and seitan.

Which food in this slide burst your bubble the most? Comment below 👇🏼👇🏼

🧡 Keep coming forward - Coach K