As proof that nutrition is more important than exercise when it comes to reshaping our bodies, consider a recent study at the University of Texas, performed on 100 sedentary participants over the course of 12 weeks. Half of them were told to do nothing other than show up for measurement sessions (the control group).
The other half were given:
- an intensive 12 week exercise program
- 3 hours per week of weight training, supervised by a strength coach
- 2+ hours per week of group exercise or interval training, supervised by a group exercise coach
- no diet change
These individuals did no exercise before the study began. As a result of this sedentary lifestyle, they averaged between 35% and 40% body fat (according to DEXA scans). During the course of this study, participants’ eating was not changed at all. This was in order to answer the following research question:
JESSICA ASARO
Optimal Eats Coach & Trainer
“Without a dietary change, can exercise alone reshape a person’s body?”
The answer?
No. Without dietary control, 12 weeks of high intensity training — well-designed and supervised — produced a disappointing 1% loss of body fat. In terms of raw data, the participants lost only 1 pound of fat and gained 2 pounds of lean body mass vs. the placebo group.
These results are obviously terrible! Who would want to spend 3 months training hard and sweating like a maniac just to lose 1 measly pound of fat? The point is this: Without a change in dietary habit, most of the effort that takes place in the gym is wasted.
If you are already following an exercise routine, don’t you want to make sure that all of that time, sweat, and effort is actually producing the best possible result? Does it make sense to waste those efforts due to a completely inadequate food intake that hurts you more than supports the needs of your body? Don’t you want your efforts to give you the body you want? Of course you do.
And if you are NOT currently training in any meaningful way, then your nutrition is even more vitally important. Amazing body transformation is possible by simply changing the way you eat, even without massive time investments in exercising.
HOW IT WORKS
The Optimal Eats Food Coaching program is a system designed to change your body and your health by changing the way you eat, as well as instituting other health habits. This is not just a short term diet or a quick fix. We will give you actionable strategies designed specifically for your body type, size, shape and lifestyle.
Most importantly, we take a personal interest in your success and push you to be the very best version of yourself with constant motivation and one-on-one coaching. You no longer need to settle for generic menus and cumbersome shopping lists.
The program starts with a thorough evaluation of where you are physically and where you want to be. Once this is established, we will then focus on the easiest changes that you can make in your lifestyle to get you started on the path towards hitting your goals. In subsequent sessions, we will go over your successes and your challenges, and make changes as necessary. Since everyone’s lifestyle is different, our approach is one that considers this uniqueness and works with clients to modify only the habits that are in their way.
WHAT TO EXPECT
The average client loses between 15 and 25 lbs of fat in the first 3-6 months of the program. Among the things you will learn:
- How to establish realistic goals and stick with them
- What and how much to eat for your goals
- How to reconcile your nutrition plan with your busy life
- How to makeover your kitchen and grocery shop
- How to make healthy meals taste great
- How to stay committed when others aren’t supportive
GETTING STARTED
APPOINTMENT #1
Upon enrollment in the Optimal Eats Food Coaching program, you will be contacted by one of our coaches to schedule an initial appointment. At this time, we will perform a Baseline Assessment. It is important to keep in mind that this process is meant to quantify and record (so that we can best coach you as the individual you are), NOT to judge you! This includes:
- Physical Activity Readiness Assessment
- Health History and Present Medical Condition Assessment
- Completion of Three-Day Dietary Record (important that this be both accurate and representative of your normal dietary intake)
- Readiness for Change Assessment
- Social Support Assessment
- Initial Body Composition Assessment
- Baseline Blood Chemistry Assessment
- Assignment of Individualized Nutrition Guidelines (this is where you learn exactly what you will be eating, based on your individual needs)
APPOINTMENT #2
Next, for the second appointment, our coach will meet you at home for a Kitchen Makeover. There’s a fundamental law of human nutrition that goes like this:
“If a food is in your possession or located in your residence, you will eventually eat it.” (Whether you plan to or not, you’ll eventually eat it! Trust us.)
Therefore, according to this important law of human nutrition, if you wish to be healthy and lean, you must remove all foods that aren’t part of your healthy eating program and replace them with a variety of better, healthier choices.
How do you know which foods have to go and which foods can stay? We’ll show you, and the lessons learned will last you a lifetime. This is followed directly by a one-on-one Grocery Shopping Session, wherein you will learn how to shop for the foods needed to succeed. Once your kitchen is restocked with healthy and body-transforming foods, our coach will guide you through a simple method of preparing your meals for the week. (By having food ready to go, you will be setting yourself up for success, no matter how hectic your schedule might get during the week ahead.) Plan on spending a full day with your coach for this second appointment.
APPOINTMENT #3
On the third appointment, which also happens during your Enrollment Week, you will be introduced to some gadgetry and bio-hacks which will give you a huge advantage in transforming your body. A few of the secret weapons in the Optimal Eats Coaching system are:
- Guidance on Optimal supplementation (Micronutrient deficiencies are almost assuredly impeding your performance, and we will correct that.)
- The importance of stress and sleep management as a factor in weight loss, featuring technology such as sleep tracking and Heart Rate Variability training. (The necessary technology is provided upon payment of your Enrollment Fee, and we will show you exactly how to gain the most benefit from this training.)
Now that you have been initiated to the Optimal Eats Food Coaching system, it is time to address one of the biggest problems with “diets” and other attempts at major life change: Adherence.
No matter how motivated you may feel at the outset, no matter how great your intentions, there will come a time when the newness wears off, and the unhealthy eating habits want to sneak back into your life. And this is where Optimal Eats sets itself apart as a coaching program. The very most important thing we do for you is ENSURE ADHERENCE to your new habits.
- Our coaches will provide encouragement and concrete, science based recommendations based on your particular lifestyle, different from cookie-cutter diet programs.
- We will provide you with new and interesting ways to make eating healthy enjoyable.
- You will join your coach for one 20-minute phone call or Skype session per week. Each of these sessions focuses on current successes and challenges, and ends with a goal to focus on for the next week.
- You will receive unlimited e-mail and text support – at a restaurant and not sure what to order? Shoot us a text and we will provide some guidance. Having an intense cupcake craving and feel close to breaking? We are there to throw you a life-raft and pull you back from the brink.
With this level of support and coaching, you WILL have the body you have always wanted.