Gillian Fitness

Nutritional counselling is a big part of what I do as a trainer.  Constantly monitoring food diaries and tweaking your nutrition is what I need to do to help you make the changes you desire in your body composition.

DIET is a 4 letter word!

I truly believe that eating restrictive calorie diets just shuts down your metabolism making it harder and harder for you to lose weight.  Most ‘diets’ are too calorie prohibitive and are not sustainable over a lifetime.  If the diet is temporary, so too is the weight loss!

What we all need to do is make gradual improvements and changes in our daily nutrition.  Be good 80% of the time. Our bodies can’t afford ‘cheats’ every day.  We lie when we convince ourselves that ‘we deserve’ that treat or that ‘we burnt the calories’ in our workouts.  The truth of the matter is those small ‘cheats’ add up to many pounds over the years and must be stopped!

Let’s face it; we live in a society that loves refined carbohydrates.  Muffins, donuts, breads and sugary ‘so called coffees’ with way more calories than we can afford.  Fast food, microwavable meals with little to no nutrition. We need to eat more real food, do more of our own cooking and sit down and mindfully eat our meals without distraction.  Most people will tell me they just don’t have the time for that.  I say, how you can afford not to?

Nutrition is very important in your weight loss journey.  You can exercise all you want, but if you don’t make the necessary dietary changes, all that exercise will have little effect on your body composition.  Start out small, but every change you make, make sure you can sustain it forever.

Here are some of my favourite nutrition tips I give to all my clients to help improve their eating habits;

  • Keep a food diary - write down everything you eat, it is a proven tool to help aid a weight loss program.

  • Hydrate! Drink ½ your body in pounds in ounces of water a day - let’s face it, the old ‘drink 8 glasses of water a day’ can’t be applicable to my 95lb client and my 300lb client? You need to drink according to your weight.  The more body mass you have, the more water you need.

  • Eat breakfast everyday - It really is the most important meal of the day and studies show that you drastically decrease your chances of being obese just by this simple act.
  • Eat small meals every 2 to 3 hours - snacking is great (provided the snacks are healthy!), it helps keep our metabolisms going and helps regulate blood sugars so that our hormones don’t get out of whack and tempt us to make bad choices.

  • Don’t late night snack - this is a tough one for some people, but end of day snacking when you are sitting on the couch and then heading to bed is most likely going to end up in your fat stores.

  • Eat your veggies - and lots of them.  In all my years as a trainer, the clients who had the most success grew to love and eat lots of vegetables.

These are just a few of the tips I believe will help you improve your overall nutrition and help you shed some of those unwanted extra pounds. Improving your diet takes time and energy.  But the benefits are worth it!