If you love pasta & cream sauce…but are looking for a dairy-free alternative, this is your go-to! Serves 4 1 c cashews 4 T olive oil 12 oz mushrooms, a variety, torn into bite-size pieces Salt 1 medium leek, white & pale green parts only, halved lengthwise, thinly sliced crosswise 2 medium shallots, finely chopped
This is an outline from Coach Michelle’s weekly Facebook Live. View the full video here. Nutrition CHO Standard rec’s are 30-60g / hr Higher levels (60-120g/hr) Decrease RPE Decrease muscle fatigue Have to be trained (1-2x/wk) Combo of fructose & glucose Eat real food as much as possible More complex…paces the rate of CHO release
This is an outline from Coach Weekly Michelle’s Facebook Live – Choosing Swim Equipment. View the full video here. Suits Swim Suits Built for lounging on pool deck, playing in the water Lap or Training Suits Built for swimming as exercise, doing lots of laps Designed for comfort, stretch, durability Not designed for speed Competition
This is an outline from Coach Michelle’s weekly Facebook Live. View the full video here. What is Cortisol? Steroid hormone produced by adrenal glands Helps body respond to stress & danger (needed for flight or fight) – Increases metabolism of glucose & fat Catabolic effect on PRO Controls blood pressure Controls sleep/wake cycles Reduces inflammation
This is an outline from Coach Michelle’s weekly Facebook Live. View the full video here. FACT: Average weight gain during 6-wk holiday period is about 1lb. BUT the weight often stays on & accumulates year after year.SOLUTION: Stick to your healthful habits, but have fun too!Healthful Habits Maintain exercise routine…particularly helpful if you exercise in
This is an outline from Coach Michelle’s Weekly Facebook Live. View the full video here. Macronutrients Carbs – E source Protein – Rebuilding…muscle synthesis from life/exercise, E source Fats – E source, hormone regulation Water – Used in processing macro’s (CHO), temp regulation How Much? Carbs – 45-65% Protein – 10-35% Fats – 20-35% Water
This is an outline from Coach Michelle’s Weekly Facebook Live. View the full video here. Natural Process Softness is part of eating & digestion It should come & go Causes Food Salt Carbs Fat (takes longer to digest) Dairy (lactose) Fructose (dried fruit, onions) FODMAPS Short-chain carbs – harder to break down Found in some
This is an outline from Coach Michelle’s Weekly Facebook Live. View the full video here. Causes Stress & Anxiety Lack of Sleep Infrequent eating, dieting, cal’s too low Dehydration Eliminations Stress & Anxiety Adrenaline eats up blood sugar (eat right after crashing) Triggers cravings for CHO & Fat CHO boosts serotonin (calming effect) Fat boosts
This is an outline from Coach Michelle’s Weekly Facebook Live. View the full video here. Improvement Stalls We all have areas in our life where our improvements stall out We start looking for answers…maybe ask an expert, read a book But we don’t make the changes Change is Hard It requires discomfort (physical and/or emotional)
This is an outline from Coach Michelle’s weekly Facebook Live. View the full video here. The Home “Office” COVID = working from home We’re not set up for good working ergonomics The kitchen table, the couch = poor posture The Cell Phone Terrible for posture! Poor Posture Screen too low Eyes looking down Head tilted