One of the most frequently asked questions of fitness professional is. “What is the best diet?” The somewhat annoying answer is, “the one that works for you.” Unfortunately, there is no magic pill, or one size fits all answer to this important question. Coach Pete, the owner and trainer of Papi G Fun Fit’s program, is a NASM Certified Nutrition Coach. Couple that with his 3 decades of working with men, women, and children on achieving their health, fitness, and weight-loss goals, and you get his 7-step process to better nutrition.
Step 1: Setting a Goal
In order to be able to create your completely customized health and fitness program. We start with the EMPOWER HOUR. This is a discovery session for you and Coach Pete. You will learn all about your program. While Coach Pete finds out about you. Together we establish your baseline starting point. Then we map out a path to your success. Creating a goal that is both realistic and challenging is proven to be connected to higher levels of success. Setting up your goal using the SMARTS method ensures that the goal is specific, measurable, actionable, realistic, time-bound and self-determined.
Common Types of Nutritional Goals
Weight Loss: One of the most common goals for new members is weight-loss. This will require a proper energy deficit. A combination of decreased calories, proper macro and micronutrient balance, and exercise.
Increasing Muscle Mass: Gain mass or “toning up” as a goal will likely include an energy surplus and proper resistance training.
Fat Loss without Muscle Loss: Losing fat while maintaining or increasing muscle mass is a more challenging goal. This is a careful dance of an energy deficit, adequate protein consumption and a proper resistance training program.
Improving Athletic Performance: Using nutrition to improve your athletic performance is a goal that covers a wide spectrum of adaptations. There is power centric (Olympic weightlifting), endurance centric(triathletes) or combo of these attributes (MMA). Each with different energy requirements.
Step 2: Determine the Total Daily Energy Requirement
Using your personal goal in mind. Our next step is to determine what your Total Daily Energy Requirement is. We determine this by finding your energy expenditure vs your consumption.
Many factors are used here. Age, gender, sleep, lifestyle and activity levels are measured to determine the most accurate information. Once we have the TDER. We can go to the next steps and create a more specific breakdown of the macronutrients.
Step 3: Determine Protein Consumption
We start with protein. It plays a crucial role in gaining and preserving muscle mass, hunger regulation and overall calorie control.
Protein and carbohydrates are 4 calories per gram. While fats are 9 calories per gram. Determining how many grams of protein you need per day will let us know how many calories, or energy, you have left over to consume.
Step 4: Determine the Right Amount of Fats to Consume
Fat consumption has received a bad rap but is an essential macronutrient. Unlike protein, daily fat intake is determined by a percentage of total calories consumed. In general, that range is between 20 and 35 percent of total calories consumed daily.
Step 5: Carbohydrate Consumption
Carbohydrates are the body’s preferred source of energy. Determining carbohydrate intake is simple. It is the remaining calories leftover after protein and fats were determined.
Step 6: Turning Numbers into Foods and Habits for Success
Armed with all the information we get from the EMPOWER HOUR fitness assessment and the macro nutrient and total daily energy requirements, we utilize these numbers and create your individualized plan. We apply your food preferences, lifestyle, and past wins and barriers to success, and put them together to create your system of success.
Step 7: Monitor, Evaluate and ADJUST
This stage is done using cutting edge technology right from your home, combined with Coach Pete’s experience and passion. DotFit.com is a web-based platform. Only certified professionals can utilize Dot Fit for their clients.
This powerful platform allows you to communicate with your coach and industry experts. From this platform, you can journal your meals and workouts, purchase practitioner quality supplements, and you can even sync it to most wearable fitness trackers.
We also use a tele-assessment tool called Posture Screen. This technology tracks movement quality and body mass changes.
Let Coach Pete and FUN FIT Program Help You Achieve Your Goals
Whether or not you are looking to utilize better nutrition as a means to lose weight, gain mass, decrease body fat, or improve your athletic performance, settling goals and finding joy in the process is something that everyone should work toward. Good nutrition is a major factor in your overall health and wellness which is why it is such a big factor in the FUN FIT program. You can start your journey today by contacting Coach Pete or by scheduling your EMPOWER HOUR to begin your customized and guaranteed fitness and health program.