Energy Balance Coaching
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07/12/2021
It is common in America to see the following meal sizes:
Breakfast: Smallest or none
Lunch: Medium
Dinner: Biggest
Other cultures take a different approach:
Breakfast: Biggest
Lunch: Medium
Dinner: Smallest
There’s no right or wrong way, but I want to highlight some key points about the other cultures approach:
1. They eat a big breakfast, so their bodies have calories to burn as they are working all day.
2. They eat a medium size lunch to continue to fuel their bodies for the afternoon.
3. They eat smaller dinners since they won’t be as active after dinner and so their bodies can digest it before sleep.
If we eat a big dinner, then we probably won’t be hungry for a big or any breakfast. By the time lunch comes around, we’re really hungry, and then the same with dinner. Are bodies are usually so hungry by dinner because they haven’t been getting enough food throughout the day that we’ll tend to overeat or have a snack after dinner.
How’s your balance?!
Here’s a great way to test it: the single leg quarter squat. ⤵️
How to:
1. Start standing on one leg
2. Squat down a quarter of what a full squat would be
3. Return to tall and repeat for a number of reps before switching sides
Important tips:
✅ Choose a focus point about 4 feet on the ground in front of you
✅ You can always use something (a wall, chair, etc.) for assistance as you improve your balance
✅ You don’t have to squat very far
Balance has to be used. An easy way to incorporate it into your daily routine is to stand on one leg while you’re brushing your teeth.
Start with simple balance exercises to improve and gain confidence in it. 😊
Time to be a frog!! 🐸
Frog pose stretches out the groin and hips. A lot of people (myself included!) find this movement to be challenging, but it does get better with practice!
How to:
1. From all 4s (your hands and knees), take your knees as wide as you can
2. Come down onto your elbows
3. Gently sit the hips back, pause to feel the stretch
4. Rock back forward and repeat
Important tips:
✅ Make sure your feet are in line with your knees
✅ Your back should be flat (think of puffing your chest out)
✅ Only sit back as far as you’re comfortable
Give the frog a try and then check back for more variations! 😃
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