1 Simple Nutrition System Week #4Setting Calorie & Macro Goals + How To Use Psychology To Lose Fat

2 Have You Kept Your Habits?Your Goal/Purpose – the WHY? Congruent Affirmations & Benefits – How will it impact your life? Your Recipes/Meals Selected Your shop & prep dates & times Starting photos (optional) Plan 10-20mins of “self-time” Share photos from actions (starting this week)

3 This Week’s Lesson…. How to set Nutrition GoalsUsing Your Ultimate Tool: Your Mindset Eating Healthy At Restaurants

4 Setting Nutrition GoalsNEVER Forget…. Quality Quantity Balance of Macros Timing

5 The Perfect Portions The 3-Part Plate Process25-35% Protein 50% Veggies 25% Starches (if needed) Plug in Veggies or fattier cuts of protein

6 How To Set Nutrition GoalsStep 1: Define Our BMR, or Basal Metabolic Rate (if we laid in bed for 24 hours) Step 2: Factor in your activity!

7 Step 1: Your BMR (4.35 x weight in lbs) + (4.7 x height in inches) – (4.7 x age in years) For an example, Jane is a 50 year old 5’8 190lb female (4.35 x 190) = (4.7 x 68) = (4.7 x 50) = calories per day (laying in bed)

8 Step 2: Factor in ActivityHow do we apply this? In our example, Jane trains at our gym 3x per week x 1.55= 2, calories to maintain while working out 3x per week Do you want to create a Deficit and see the scale go down? Simply Subtract daily. This means she needs to consume calories per day

9 Focus #2 The Mindset How do you manage & own your stress – or does it own you? Morning routine Quality Nutrition Daily exercise We all know WHAT to do – but WHY don’t we do it?

10 But Coach John… That sounds like a lot of calories?What if it’s not working? *This is an ESTIMATE – the only way to truly know is to run the plan & run it consistently

11 Self-Talk…it can be vicious!What’s the conversation you have when you JUSTIFY things? Does it hurt to be HONEST with yourself about what the choices are? i.e. The Cookie In The Room Story…. Do you justify your actions in some way? What do you say to yourself?

12 Self-Talk on your own What do you say to yourself when you’re NOT in a social setting? Do you remind yourself of your PURPOSE, WHY and HOW it will impact you? *This is where ALL battles are won or lost*

13 Solidify positive self-talk with actionRe-enforce the positive self-talk & decisions by talking yourself up Honestly weigh out the decision to act or not to act – what are you really giving up by giving in?

14 Limiting Beliefs Do you believe you are worthy/deserve to reach your goal? Are you fearful of what you have to give up to reach your goal? (friends, family, self-medication) What have you told yourself in a negative context around having what you want?

15 Steps To Create New BeliefsAwareness around current beliefs Understanding WHY they are false Defining what your “truth” is Writing it down & reminding yourself Actions towards goal + repetition of new belief Daily Self-awareness

16 Focus #3 Eating On The Go: Where to start?Follow the principles I teach! Step 1: Protein First ALWAYS! 4-6oz of lean sources Avoid sauces Grilled over fried Step 2: Veggies Step 3: THEN starches

17 Selecting An AppetizerAVOID AT ALL COSTS Breads Fried foods Creamy Dips (spinach dip, cheeses) Choose These Deviled Eggs Meats & hard cheeses (in moderation) Smoked salmon

18 General Rule Of Thumb…. Cut all breads & breaded optionsSimply not worth it Avoid foods cooked in heavy creams Foods like curries use your judgment Go grilled as often as possible Spices make food flavor!

19 Selecting Your Main CourseFollow the principles I teach! Step 1: Protein First ALWAYS! 4-6oz of lean sources Avoid sauces Grilled over fried Step 2: Veggies Step 3: Starch (OR double veg) There’s MORE than enough unnecessary starches & carbs in our diet – fill up on fats + protein + veggies at dinner, the carbs will always appear 

20 Some Examples of Italian…Stick with soups, which tend to be veggie heavy Salmon, Chicken Picatta, Sausage – all paired with veggies will serve you! 1 cup of pasta is 200 calories – you decide if it’s worth it to go overboard ;)

21 Some Examples Of Mexican…Fajitas without tortillas Guacamole without the chips Any dish that doesn’t have the shell or tortilla and follows our principles

22 Some Examples Of Middle Eastern…Kebab meat, Shawerma, Chicken, Lamb, Beef Dips Baba Ghannouj Hummus (without pita) Thanini Yogurt Salad

23 Some Examples Of Indian…Tandoori Chicken Chicken Curry (depending on the prep) Basmati Rice (1 cups per serving) Lentils/Chickpeans (1 cup per serving) Always choose less creamy dishes, more grilled Avoid fried/bread dishes at all cost

24 Some Examples Of American…Steak, chicken, fish as protein Supplement with veggies next Brussel sprouts, brocoli, aspargus, etc. Starches last, if any Potatoes, Avoid breads at all costs 

25 Some Examples Of Thai Food…Great Appetizers Tom Yum Soup Chicken Sate Steamed Mussels Softshell Crab Light Cream Curries

26 Week #4 Challenge…. #1 What’s your intake goal and what do you think of it, knowing what you’ve done in the past? (too much? Too little? Etc.) #2 What are 3 limiting beliefs you have about yourself? #3 What can you replace those beliefs with as your new Truth? #4 Post ONE picture from a healthy selection dining out