Check out my latest article on how to fight aging.
https://www.brainzmagazine.com/post/the-4-pillars-to-defying-aging
I'm kicking off a ReSET nutrition challenge - this is not a diet, but instead a system to create a sustainable way to eat healthy, nutrient dense food while still loving your life.We need to change our relationship with food. Food nourishes us and heals us but our fast paced lives and easy access to premade, highly processed foods mean we sacrifice quality/health for ease.The ReSET program is about creating positive relationships with food by showing you how to change the composition of your plate, what's on your plate and how to change your behaviour so instead of grabbing take out, you grab the food you made before you leave the house.What can you expect?guidelines and visual aids on what your plates should look likefood charts highlighting what I call 3X foods, foods packed with nutritiontrackers to help keep you stay motivateddaily videos to help guide your choiceselimination of certain food and drinks to help focus on rebuilding a positive relationship with food while seeing if certain foods may be sabotaging your best intentions by causing bloating, water retention, heightened cravings, hormone disruption, etc. Reintroduction of some foods and drinks after challenge is completedaily posts with recipes and tips to help the new behaviours stick on the TriFIT Get Social PageWhat this isn't...There are no premade meal plans because we all have different tastes and preference. Instead I provide guidelines that fit your exisiting dietThere is no calorie counting or carb countingChoose your focus:For Weight Loss Prioritise in order:ProteinVeggies (colourful veggies grown above ground)Water - no alcohol or caffieneHealthy FatsAlternate grains with small portion size (quinoa, farro, kamut, brown rice, etc)Fruit (low fructose fruits like berries)To improve Gut Health:Veggies (dark leafy greens, veggies rich in vitamin C and K)Healthy Fats (seeds, nuts)Protein (beans and seafood)Alternate grains (quinoa, farro, kamut, brown rice, etc)Water - no alcoholFruit (low fructose fruits like berries)To improve immune system/ overall health:Veggies (eat the rainbow)Protein (well sourced protetin, beans and seafood with high vitamin D & zinc)WaterFruit (eat the rainbow)Healthy FatsAlternate grains (quinoa, farro, kamut, brown rice, etc)The ReSET program is available on the website. It includes:a lengthy list and categories of foods to help you maximize your nutritiona workbook explaining the reasons for the choices and nutrition 101, plus my philosophy towards nutritiondaily coaching videos 3-5 mins in lengthWHY we need to eliminate certain food and drinksFAQ:Can you do this challenge without the ReSET program?Yes, but you get more knowledge, tools and support using the program. You do need to be a Get TriFIT member either by purchasing ReSET or having a subscriptionI already bought ReSET. Do I need to buy it again?No, once you bought ReSET you own it for life. The purpose of ReSET is to keep reusing the process until you find the right habits to maintain your nutrition choices. If you are an ALL ACCESS MEMBER (previously Dive Deep) or a Personal Training Client (One on One Coaching) you have full access to ReSETWhat is the cost of ReSET?ReSET is a one time cost of $20 CADEach Day, starting Monday January 9th, I post a tip, recipe and video to the Get Social Page to help you and inspire you over the next 28 days. Track your progress and comment on the daily posts to stay accountable. Celebrate your success and share your struggles. The page is completely private and only TriFIT members can see/respond to your post.Accountability ...Use the Get Social posts to stay accountableEmail me (amy@gettrifit.com) as you need for helpSubmit your tracker each week by email to amy@gettrifit.com. Please note this is about a perfectly checked tracker but instead identity what your are focusing on and do your best to check the priority groups. Or choose one habit (like more veggies or more protein). I want to support your choices not stress you about what you are not achieving.Habits are about long term, so please remember this is not about perfection but a starting place to making better food choices you can sustain.Now who is ready to ReSET their Nutrition? ~ Comment below
We are so excited to Get Social! Where we connect in an authentic, kind way to inspire and lift one another up! Feel free to share your stories, journey, questions, success and more by hitting “+ Post” in the top right corner.
May 27
Happy Monday! IGNITE 1 is reloading as it didn't upload properly. It will be available by 7am today.
February 01
To all challengers,
This week there were a few glitches from the Get Started Coaching call to the coding in the emails. Sorry for the mistakes regarding links. If you have any concerns please email me at amy@gettrifit.com
~ Amy
in 🔶 general
January 24
• Edited (Jan 24, 2024)
Check out this recipe
A community member shared this recipe with me. High protein and yummy.
January 19, 2023
I posted making these cookies on Instagram and many of you asked for the recipe and today we start talking about protein, so what better opportunity than to share the recipe today. Over the next 5 days and the next 5 ReSET videos I talk about how to increase your protein.
Why? Because protein is an excellent source of fuel, takes longer to break down, provides essential amino acids to build muscle and is one key way to start managing weight.
Yes, I'm broaching the weight management/loss topic. Most of us don't eat enough protein (5-6 servings a day, which is 20-25g of protein). When we eat a balanced plate of 3-4 veggies servings, 1 - 1.5 serving of protein, 1 serving of grains we are full with nutrition/fuel that takes longer to burn; which means we stay satiated longer!
A well stacked plates is like a well built fire. Paper is high fructose fruit, honey, maple syrup. Kindling is your low fructose fruit, veggies and whole grains. Your small logs are your protein and the big, long slow burn logs are your fats.
Adding protein to every meal and SNACK is important.
Protein Day 1 Video https://gettrifit.com/programs/protein-1-88a189?categoryId=87655
Recipe:
Ingredients:
1 medium ripe banana
2 cups almond milk
1.5 tsp cinnamon
1 tsp baking powder
1/4 cup maple syrup
4 or 4.5 cups of gluten free oats
2 cups of frozen blueberries
4 scoops of vanilla protein powder
Directions:
Preheat oven to 350F
Line a baking sheet with parchment paper.
Mash banana, add wet ingredients, then seasoning and protein powder. Blend in blender
Add oatmeal and blueberries by hand. If a bit runny add more oats.
Use 1/4 or 1/3 cup as a scooper for cookies.
Bake at 350F for 20-25 mins
Note: Next time I am going to reduce the oats to 3 cups, add 1 cup of quinoa, 1/2 cup of flax, 1/4 cup of chia seeds to increase the overall nutritional value. Maybe even add pumpkin seeds and sunflower seeds.
in 🔶 general
January 31, 2023
Carrot Oat Muffins
Muffins:
2 cups rolled oats
8 scoops arbonne vanilla protein powder
4 eggs
3 medium carrots
2 tsp baking powder
4 tbsn maple syrup
1 1/3 cup almond milk
1 - 2 tsp cinnamon
Add all ingredients to a blender and blend until smooth
Pour batter into greased muffin tray
Bake at 350 18-24 min
Icing:
Icing is for 1 muffin. It makes a large portion, but for the macros it’s best to use the icing recipe per muffin. I like to top my muffin with the icing and then pull the bottom of the muffin off and place it on top (like making a sandwich out of the muffin with the icing in the middle)
75g plain Greek yogurt
1 scoop vanilla protein powder
Mix until well blended.
in 🔶 general
February 14, 2023
I forgot to post yesterday!
Monday was day 6 (cardio core) followed by a killer live upper body workout with Amy
Tuesday (today) I did day 4 (hiit box) plus 9k run
in 🔶 general
December 17, 2023
This week's IGNITE workouts are up and ready for you to HIIT Play. Last week focusing on core stability.
You will notice there are 6 IGNITE videos this week. 3 are currently locked and will UNLOCK on Christmas day. You're welcome. 😉
More changes are coming to the workout library over the next few weeks. I am reorganizing the programs or collections by experience: beginner, intermediate, advanced, all levels, etc.
If you have any questions or concerns email amy@gettrifit.com