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Our Blog

The Importance of Community

18/10/2020

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 A 5min read
Communities play an important role in every aspect of our lives. We have communities in our friends, our families, our jobs, our neighborhoods, and in so many other places.  Having a sense of community unites us; it can make us feel as though we are a part of something greater than ourselves. It can give us opportunities to connect with people, to reach for our goals, and makes us feel safe and secure. Our PLT Community, is especially warm, inviting and nurturing and that is because of each and every one of them; their presence is everything to us
 
Life trips up each and every one of us sometimes, and when that happens we need people to remind us of our true potential, what we are capable of. We each have a gift that we’re meant to share and finding people to remind us of that makes life a little easier. Encouragement is something I see in the PLT Community daily and it’s beautiful to me.
 
Life happens, the good, the bad, and the unthinkable. It’s important to have people around to help carry you through all of the emotions. A community should challenge you to become a better person. Whether you need a new outlook on life, or a support team to help you rise from a difficult, challenging place. Sometimes we need tough love and raw honesty to show us that the biggest obstacle in life might just be ourselves. Sometimes we simply need to know we are not alone. 
 
Perhaps the biggest benefit of a community is the opportunity for you to give back. The self-fulfillment you feel when you give more than you receive is priceless. Helping and supporting others feeds your soul in a way that nothing else can. A community gives you reasons to celebrate the small things in life and people to be thankful for. And we all know we can never have too much gratitude in our lives.
 
Our community of like-minded people is growing daily and the more it grows the more diverse it becomes and support is available. No matter if you’re an introvert or an extrovert, no matter if you share or simply observe, you will benefit from being there and we welcome you with open arms. 
 
Have a beautiful Sunday everyone and thank you💛
tks
Patti
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Free PLT Recipe eBook

31/1/2020

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To further benefit all our PLT Nutrition & Fitness clients, PLT are now including with all our Nutrition Coaching plans

A FREE 20 recipe eBook

Since creating PLT, I have always believed in giving as much away for FREE as we possibly can
I don’t believe the materials we share with you, our clients, are intellectual property and we have always been open to sharing and making them publicly available.
Many clients purchase Nutrition coaching and ask about tasty recipes that can meet their goals and add variety to their weeks.
The eBook is something many of you have requested. With Coach Patti we have a true food guru, who can create food masterpieces low in calories & adaptable to suit everyones goals.
We hope you utilize this eBook and we encourage you to share it in Facebook groups, with friends & colleagues. The more people that can benefit from this FREE eBook the happier PLT becomes.
Tks
Paul
Continuous Effort 💛
PLT Nutrition & Fitness FREE Recipe eBook
File Size: 6514 kb
File Type: pdf
Download File

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The ABC's of Holiday Eating

21/11/2019

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A 4 minute read

As we approach the holiday season many of you are probably thinking about a lot of eating related things, such as how will you get to January 1 having not gained 5-10lbs, and how will you survive the endless holiday events while sticking to the plan that you are following.
Statistics show that the number one reason for weight gain over the course of the year is holiday and vacation eating. If you feel have experienced this in the past, why not make this the year you change?!
 
The PLT ABC’s are the building blocks of our nutrition plan and can be applied to specific situations giving you a guideline to help you stay focused and working hard despite special occasions like holidays!

Accountability:
  • Have a plan in place before the holiday season begins
  • Talk to your coach, if you’re working with one, about any specific concerns you might have
  • Ensure you have your regular foods prepped and ready in addition to the ‘holiday’ foods so that your eating remains on track 
  • Prepare a menu that includes foods that you enjoy and you might want to indulge in moderately
  • Decide what you will track and what you won’t (no need to track Thanksgiving dinner, but the eating that follows, including leftovers should be tracked) 
Balance:
  • Look at the holiday week and decide how you will balance your days; you may have 4 parties & 2 big family meals that you will need to plan your day to ensure that you remain on track
  • Ensure you're getting your regular exercise in and remaining active
  • Be present within yourself each day and be mindful of your intentions and your goals
  • Plan to eat a high protein, low fat & carb breakfast, possibly delaying breakfast, on party days. Before heading out, eat a little something, maybe a salad with a little protein so that you are not showing up hungry!
  • Hydrate, hydrate, hydrate
  • Limit alcohol to 1-2 drinks if at all; sparkling water w/lime is your friend
  • Pie & whipped cream OR dinner rolls & butter; plan to choose wisely so you feel satisfied and happy
 Consistency:
  • Your plan doesn’t end on Thanksgiving eve and restart on New Year’s Day; stay focused throughout the season 
  • Stick to your normal routine except when your routine changes
  • A holiday event on Friday evening does not mean the entire week is a blowout
  • Exercise daily
  • Communicate with your coach, a friend, a family member when feeling stressed
  • Track as usual, except special holiday meals
  • Check in with your coach as scheduled.

The 3 basic approaches to holiday eating:
  • Eat the entire table and drink all the alcohol! Start early, like Thanksgiving Eve (if you didn’t start on Halloween) and go through New Year’s Day! Eat with wild abandon, you’ll start that diet soon and be fine (Let's not do this please!)
  • Choose one day out of the week like Thanksgiving Day or Christmas Day or Eve to allow yourself the freedom to eat at will. BUT being mindful that you’d rather not wake up feeling terrible the next day maybe limit alcohol to 1-3 drinks that don’t have 300cal each. Eat less stuffing if you know you want pie; eat raw veggies rather than all the deliciousness on the charcuterie board. Relax, be conversational, enjoy a lovely meal with family and friends knowing that the next day you will get right back on track (Let's do this please!)
  • Track your holiday meal as you would any other meal. This is not strongly suggested as it’s not necessary but if you are more comfortable doing so then you absolutely should. In some cases we are attending a holiday event that doesn’t really mean much to us but it’s a commitment we have and we’d just as soon consider it like any other day. Do what works best for you.
 
 Tips & Tricks:
  • If you are hosting you are golden! Make everyone’s favorite foods including the things you love that will ensure you don't completely over indulge (veggie platter, fresh fruit to snack on instead of charcuterie yummies)
  • Make those same things to take with you if you are invited to someone’s home
  • Eat a light but protein focused breakfast
  • Hydrate well all day
  • Mingle with a water or seltzer in your hand and when you look at the appetizers navigate towards raw veggies and stay away from the cheese etc.
  • Talk! A lot! It keeps your mouth busy!
  • ‘No thank you’ is all you need to say when Uncle Jim wants to pour you another mug of spiced cider
  • Fill your dinner plate with veggies first, then load up on protein and take small servings of starchy carbs
  • Eat slowly and relax and enjoy the moment
  • Washing dishes is NEAT! (Non-exercise activity thermogenesis) Pitch in and increase your movement after eating instead of hitting the couch!
 
Above all else, smile, have fun, love your family, cherish your friends but remember your goals. We wish you a healthy and happy holiday season and we wish you an epic scale reading on 1/1/20!
​
Thanks
Patti 
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To Travel is to Live

27/6/2019

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A
 3 minute read - A Guide to Navigating Travel & Managing Your Weight
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Vacation plans are exciting but can cause some anxiety if you are working hard towards some important goals regarding health and fitness. Can you go away for a week or weekend and not derail all your progress? Heck yes you can! You might experience a slow-down in your progress but there is no need to go backwards; you just need some guidelines
 
When you are on a weight loss plan it’s important to remember that there are times that you are ‘all in’; focused and driven for weeks at a time and then there are brief periods (like vacations) where you pull back just a little giving yourself a bit of a reprieve without going back to square one; a diet break of sorts.
 
Let’s start with the basics.
Control your environment & limit the variables where possible.
Regardless of what type of traveling you are doing you want to have a solid foundation every morning; k
eeping in mind that you will likely enjoy a more indulgent meal in the evenings, a high protein breakfast will set you up for a day of success

Breakfast:
Start your day with a high protein, low carb & fat breakfast. You will feel more satiated through the day and be less inclined to reach for snacks & treats that are not in your game plan.

Lunch:
This meal should also be protein laden; maybe a massive salad of fresh greens and veggies with grilled fish/chicken, dressing omitted or used sparingly. Salsa is an epic replacement for salad dressing and puts a little zip in your meal
 
Dinner:
This is the meal you have focused your day around. Keeping the eating prior to this meal, protein and veg focused, ensures you can eat and enjoy your favorite meal with little concern

Snacks:
Whilst we usually try to refrain or limit snacking, travelling is where you are more likely to snack and where they actually can make sense. Whether you are traveling by plane, train or automobile there will likely be snacks and preparing ahead of time from this basic list will help you immensely – these items are also excellent to throw in your hotel fridge should you have one:
  • ​​Yogurt
  • Cottage Cheese 
  • Beef Jerky
  • Deli Ham/turkey
  • Pre-cooked Chicken Breast
  • Hard Boiled Eggs
  • Bagged Salads
  • Pre-cut veggies / fruit
  • Cereals/Oatmeal
  • Hummus / Guacamole single serve packs
  • Sugar-free Jello
  • Protein Bars

Don’t let food define your day; simply be mindful. Keep alcohol to a minimum if you do drink and keep the H2O flowing day and night.
 
When dining anywhere remember that you are in the driver’s seat; ask for what you would like prepared the way you like it as most restaurants are extremely accommodating. Don’t fall prey to ‘peer pressure’; this is your vacation too and just because others might want to over indulge around the clock that doesn’t mean you have to.
 
Embarking on a weight loss journey doesn’t require being a hermit. Life still happens and life is meant to be lived!  Relax but use what you have learned so far on your journey to make travel a little different this time around and to come home feeling good about yourself and not looking back with any regret.
 
Happy travels!

PLT Nutrition & Fitness LLC
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    Author

    Hi, I'm Paul Leonard.
    Founder of PLT Nutrition & Fitness. Helping people achieve life changes and lifting weights are my passion

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