Food Freedom meets physique goals

Have you ever wondered if...

✔️it's possible to find pleasure in your eating AND still maintain a certain level of leanness?

✔️it's possible to include foods you love AND have body composition goals?

✔️ it's possible to go out to restaurants and travel without completely "ruining" your progress?

If you've ever wondered this, you're not alone.

So far, most of the messaging has taught us that in order to see physique changes, you have to be on a hardcore diet.

But that leads people to the "all you can eat diet"...aka the F*ck It Effect of dieting...

Where there's zero regard for your hunger and fullness, and mindfulness is thrown out the window, which creates so much confusion and disconnection in your body.

So, how do you eat the foods you enjoy without following a rigid meal plan AND still achieve (or maintain) your body composition goals?

There's lots of pieces I could talk about when it comes to building muscle, losing fat, and feeling your best...

I could talk about sleep, managing stress, strength training, increasing your overall movement....but today I'm going to get a little granular and talk about a very important nutritional puzzle piece:

🍗PROTEIN:🥩

"Alicia, why are you always harping on eating more protein?"

Because most people (especially women) don’t eat enough protein to support muscle growth, prevent muscle loss, and help with fat loss.

If you like knowing the WHY behind the magic of protein...Here’s some protein facts:

✅Eating a high protein breakfast will help you reduce night time cravings and endless snacking.

✅Eating protein will help you maintain lean muscle mass, the more lean muscle mass you have, the higher your resting metabolic rate (RMR).

✅Protein has the highest Thermic Effect of all the macronutrients, meaning, your body burns more calories by breaking down and digesting protein than carbs or fats.

✅An increase in protein intake will help you maintain your weight loss.

✅Protein keeps you full longer because it improves the function of weight regulating hormones.

If you’re physically active, lifting weights, or trying to gain muscle, you need to make sure you’re getting enough protein.

Keeping protein intake high can also help prevent muscle loss during weight loss.

If you have body composition goals make protein a priority. Drink your morning mimosas after you eat some eggs, breakfast sausage, or a protein packed smoothie.

Here's some REAL LIFE hacks to help you increase your protein intake without sacrificing your favourite foods:

🙌 Eat a big salad with protein AND eat the ice cream!
🙌 Drink a protein shake AND eat the brownie.
🙌 Add egg whites to your whole eggs.
🙌 Add protein powder to your overnight oats.
🙌 Marinade your meat = more flavour and better texture!
🙌 Add egg whites to your bowl of oatmeal.
🙌 Instant pot/BBQ/Slow book a big batch of chicken thighs, breasts, pork shoulder, ribs, etc!
🙌 Build your meals around protein--this isn't to say that protein should take up the most space on your plate, but I think it's easy to put meals together once you've decided on your protein of choice!

Here's a recent IG post that expands on this topic of how to eat your favourite foods AND maintain your health/ physique goals!

If you want my 1-1 support over the next 5 months I’d love to take you through each pillar of my signature program:

🎉The BETTER Method🎉
💪BALANCE
💪EAT PROTEIN
💪TRAIN HEAVY
💪TRAIN w/ INTENSITY
💪EAT ENOUGH
💪REST + RECOVERY…

…If you want to get away from the all-or-nothing mindset when it comes to nutrition and fitness, and finally explore what it means to eat and exercise in ways that feel Balanced and Flexible—w/o sacrificing your body composition goals, I’d love to work with you!

APPLY FOR 1-1 COACHING

*if* you have physique goals, you can eat your cake as long as you drink a protein shake too.
…you can drink mimosas at brunch as long as you eat eggs and bacon too.
…you can get an effective workout done in under an hour.
…if you have body composition goals, you must have periods where you’re eating enough food because you can’t chase fat loss forever. Give your body(and mind) a break.

💜My work with clients is about empowering them to make informed and healthy decisions that will allow them to live their best life *without* feeling crazy around food and fitness.

If this sounds like something you'd like to explore, I'm inviting you to apply by clicking below!