Change for Life Nutrition

I’ve heard countless times where people have been on a slimming world diet… achieved great results… stopped… and then put all of the weight (if not more) back on again.

Here are a few reasons why I disagree with SW culture.

1️⃣Your Relationship with Food

Their terminology sucks.

🔘Syns (A.K.A sinful/bad foods)
🔘Unlimited “free foods”
🔘Healthy extras
🔘On-plan/Off-plan
🔘Being “good”/ being “bad”

These terms are the very basis of a disordered relationship with food.

They promise to give you “freedom” however the words they use trap you into a disordered thought process and keep you stuck in the endless diet cycle.

2️⃣ Competitive Weight Loss

“Slimmer of the week”

Competing against other members to see who can lose the most weight in a week is again a disaster waiting to happen. Your relationship with food is in jeopardy and creates a disordered eating culture.

Giving the impression that weight loss = success and staying the same or putting on 1/2 a lb = failure

3️⃣ Unqualified Consultants

Just because the consultant has been a member for years and has had great results “on plan” themselves… doesn’t mean they actually know what they’re talking about.

Treat your health with the respect it deserves by putting it in the hands of those qualified to look after you.
Personal experience isn’t a qualification.

If you what out of the yo-yo dieting culture drop me a message 📩

DM Elite Personal Trainer Job Opportunity 🔴⚫️

(CLOSING DATE April 3rd, 2023)

Due to recent company expansion and business goals over the next 3 years - We are looking for a driven, ambitious individuals to come in and join our team on a full time basis - ideally we would like candidates to already be Level 3 certified but will consider all applications as we are hiring based on Personality & Potential. This could mean we train you through an apprenticeship.

This is a terrific chance for someone to join a tight-knit team always striving for better. We are now a position to hire through growth, this is an extremely exciting opportunity for you to be apart.

We want to take someone in that really wants to learn to the highest of standards across the board - training, coaching people in and out of the Gym Environment, programming, marketing & the highest levels of Customer Service.

We are looking for someone to come in, take everything on board, be a real people person, professional, but most of all - be yourself.

You must align with DM Elite’s Core Values, perform all Gym tasks to the best of your ability and absorb everything you learn. Dan and the team will show you the ropes and you will gain real insight into different aspects of the industry.

We don’t care how fit/strong you are or how much you can squat/deadlift, you must be good with people and be able to go above and beyond to help our team of members and deliver a “wow” experience consistently.

If you’re already qualified and want to do this, you need to leave your ego at the door and do things our way. How you train or how you like training people is cool, but it may not work for us.

Salary: This will depend on your level of experience and what unique skill sets you can bring to the table in terms of business growth.

There will be a clear pathway in place for you to develop your career as the business evolves.

As the business grows, you will grow. And a lot of that will be on you and how driven you are to go further. Every year since we opened, we have not only grown, but also improved our level of service and have a great team of staff/members in place for you to potentially be part of.

If that sounds appealing to you and you are tired of long working days as a self employed trainer, or fancy a career change…then get in touch.

Within this role, you would be fully employed by us. You will get 28 Days worth of holiday pay, pension contributions & private healthcare. In terms of your role everything is there for you to thrive as a coach - don’t have to book your sessions in or worry about people cancelling last minute on you, no split shifts, don’t have to find clients, there will be a budget in place for you to grow as a coach, travel, meet and learn from world renowned fitness industry leaders and learn other skill sets we need as the business grows.

Industry-leading CPD through the PFCA

If you feel like you'd be a good fit then get in touch 😃

Email CV and why we should choose you to be part of our team to:

[email protected]

If you’d also like to send a video telling us more about you and why you feel you’d be the right person for this role, then send it over along with the CV.

Like/Comment/Share/Tag Away

Thanks

DM Elite 🔴⚫️

The cost of coaching, whether that’s nutrition, personal training or both often gets criticised.

But what would the cost to your health be if you didn’t get the help you need?

As we say at DM Elite. Progress beats perfect, get 1% better everyday.

1. You could be training 5-6 times a week but are sitting at a desk all day being very sedentary and putting minimal effort into your nutrition.

Training hard doesn’t automatically put you into a calorie deficit.

2. Scale weight doesn’t measure your self-worth, so please stop basing yours on it.

3. In an ideal world, sure, we’d all make everything from scratch all the time, but that just isn’t realistic.

So having convenience foods for ease or when life gets a bit hectic, it’s perfectly okay.

4. We’re talking three meals with the full shebang - protein, carbs, fats, fibre, and micronutrients, in satisfying quantities.

The result? Probably going to feel more physically full, so less desire to mindlessly snack. It’ll likely be more mentally satisfying too because the portion isn’t tiny and you haven’t cut anything out.

5. Giving yourself an extra 1000 calories to play with at the weekend is only something I would recommend as a one-off if you have an important social event on.

It sounds like a great idea however it can often spiral into a restrict-overeat pattern which isn’t healthy.

It more than likely leads to you feeling physically and mentally hungry and drained by the end of the week and find it hard not to overeat.

Monday comes around and we’re back to the start of the cycle again.

I’m so proud of how far Gillian has come over the last 6 weeks and to see the massive smile on her face when we had our last chat was priceless.

Our main focus was to take control of her habits. We didn’t make huge drastic changes, we simply made small achievable ones everyday which in the end accumulated to a much healthier and happier mindset.

Reduce Liquid Calories 🧋– This is often overlooked when people are looking to drop weight. 400-calorie coffees and full-sugar fizzy drinks add a lot of calories to your diet but don’t fill you up therefore they are almost always going to be an addition to your total daily intake rather than replacing anything.

Stop Clearing Your Plate Just Because You Feel You Have To 🍽️– If you feel full, stop eating.

Go For A Walk Every Day 🚶‍♀️– Don’t put a time, distance or step goal on it. Focus on getting out the door each day and the rest will come. This will not only increase your activity levels but will more than likely improve your mental health too.

Be Mindful When You Eat 🛋️– Try and avoid eating on the sofa, in the car, in bed, at your desk etc as you tend not to feel satisfied when eating in these places. If possible try and eat your meals at a table with no distractions, focus on the texture, smells and flavours of the food to help you feel more satisfied when you eat.

Focus On Getting Enough Sleep 😴 – The less you sleep, the longer your days are, the longer your days are, and the more you’ll want to eat.

Erin

Unsure whether you should be tracking your food or not?

There’s no right or wrong answer to this, it’s down to personal preference and It doesn’t need to be the default plan for everyone.

I’ve worked with clients who found it extremely useful and for others, it was an extra stress they didn’t need.

Here are the pros and cons of tracking.

✅ Can give you insight into the nutrient content of food
✅ Can be a useful tool to show you that all foods can fit into your energy requirements, which can be very empowering and give you more variety in your food choices
✅ Can bring self-awareness and accountability
✅ Can highlight deficiencies in your diet (macronutrients and micronutrients)

❌ It can be quiet time consuming
❌ Tracking errors can occur and food labels can legally be up to 20% inaccurate
❌ You could become too obsessed with trying to hit your exact calorie target
❌ Not a tool to be used long-term

It can be a great tool for someone to gain knowledge on their current dietary habits but it’s never a must and it’s never something you want to have to do long-term.

If you need any help in deciding whether you should be tracking or not, send me a message.

The Effects Of Sleep On Weight Loss 💤

The average adult needs 7-9 hours of sleep each night. If you’re trying to lose weight, this can make a significant impact on your results.

Insufficient sleep during weight loss can:
◦ Reduce the amount of weight loss - specifically fat loss
◦ Increase hunger through hormonal disruption - Leptin is reduced and Ghrelin is increased.
◦ Impair glucose tolerance - even in healthy people.

Here are some tips to help improve your sleep:

1️⃣Minimise your pre-bedtime blue light exposure. 📱

Electronic devices, and much of the inside lighting we use in our homes and offices, emit high-intensity blue light that gets misinterpreted as daylight. Your eyes send a message to your brain that the sun is still shining, even if it's already set long ago. This is okay in the middle of the day when you are trying to stay alert, but it prevents melatonin production at night when you should be winding down for bed.

2️⃣ Help your body initiate sleep with a cooler room temperature. 🌡️

Warmer? Colder? Somewhere In The Middle? Regardless of your temperature preferences, physiology and science both point to the ideal nighttime room temperature being around 18°C. Your body temperature decreases to initiate sleep, so a cool room can give you a head start.

3️⃣ Avoid that nightcap 🍸

While a pre-bedtime drink may make you feel sleepy, your sleep quality takes a hit. Alcohol before bed disrupts your circadian rhythm, elevates your resting heart rate, and more (Not to mention the extra calories). Try to give your body at least 3 hours before bed to metabolise the alcohol in your system. Hydrating works wonders, too.

4️⃣ Pause the caffeine in the PM. ☕️

Caffeine has a half-life of 5 to 7 hours. That means if you have a cup of coffee at 3 pm, by 8 pm, you’ll have only metabolised half of its caffeine — the other half is still in your system. If you’re having trouble falling asleep, avoid that PM caffeine boost. Keep in mind that soda, tea, and chocolate can also contain enough caffeine to disrupt sleep.

Sweet dreams 💤🛌

Eating out can be difficult when trying to limit calories. Here are a few tips that could help you cut calories when picking your meals!

🍺🍷Stick to low-calorie drinks e.g water with sliced lemon, Diet Coke, diet lemonade, slimline tonic etc. Try not to drink alcohol as this will increase calorie intake and also reduces willpower! If you must drink, aim to drink spirits with diet mixers. These will significantly lower calories than wine or beer.

🍤Be savvy – portions that are creamed, breaded, sauteed or fried are likely to be higher in calories. Try and stick to grilled, steamed, or baked where possible.

🥬Beware of salad add-ons – croutons and mayo can send calories in a Caesar Salad through the roof!

🥫Ask for dressings and sauces on the side – that way you can control how much you pour over your dish.

🍗Check your cut of meat. The breast has fewer Calories than the thighs & rump has less than the rib eye.

🍽️Eat the same amount you would eat at home – just because it’s in front of you, it doesn't mean you have to eat it.

🍧Sorbet and frozen yoghurt are better options than chocolate fudge cake so if you need to satisfy a sweet tooth maybe choose one of those.

Goal setting is another topic we covered during our Reboot seminar and I think it’s really important to have goals so you’re not just stuck still.

Using SMART goals is a great way to break down exactly what you want to achieve.

S stands for Specific - your goal should be well-defined, detailed and clear. We often have clients whose goal is to lose weight. Now this is great but put a number on it may be 1kg, 5kg, 10kg or whatever number you’d like but if you don’t put a number on it, how will you ever be happy with the results you’ve achieved if you don’t know exactly how much it’ll take to make you happy?

M is for Measurable - You should be able to tell when you reach it.

A is for Attainable or Achievable - Can you reach it? What resources do you need?

R is for Relevant/Realistic - is this relevant to your life right now? Is your goal realistically achievable in the given time frame?

T is for Timely/Time-frame - Set a start and end date for your goal.

So your basic goal of losing weight could now be “I want to lose 1kg of weight in 6 weeks as I’m going on holiday soon and want to feel more confident in my swimsuit. I’ll measure my progress by using the InBody machine in the gym and will check in with Erin once a week to keep me accountable and get nutrition advice which I will need to achieve my goal.”

If this is something you’d like to learn more about, drop me a DM 😃

Read the caption again.

Over 80% of chronic disease is preventable through proper nutrition, exercise and no to***co use.

Your health is an investment.

If you want to make time for your wellness before being forced to make time for your illness. Message me to get started.

Breakfast seems to be the most common meal people struggle with getting a protein source in.

Here are some ideas to help 🥚🥯🥓

42.8% of your week is the weekend.

This is one of the topics I covered during our seminar on Sunday and it took a lot of people by surprise.

This is a huge part of your week and the key to getting the results you’re looking for 9 times out of 10 comes down to how you manage your weekends.

Now I’m not saying don’t enjoy yourself. My whole philosophy is to help people get results whilst still being able to enjoy themselves and have social lives.

However, if you want to tone up and get the results done in a short space of time. You’re great Monday- Thursday but if you’re overeating & drinking every weekend then that will become a very unrealistic goal.

Aim to work on these basic nutrition principles
1️⃣ Eat regularly
2️⃣ Eat more vegetables - aim for at leastv2 portions per day
3️⃣ Eat enough protein - aim to have 1 source of protein in each meal
4️⃣ Limit fast & processed foods
5️⃣ Increase your water intake
6️⃣ Limit alcohol

If this is something you’re needing help with. Please get in touch.

95 Dan Moore - Elite Training gym members signed up and ready to go for our next Reboot ✅

Yesterday , and I took our members through a Seminar discussing all things Mindset, Nutrition and Training.

The next 6 weeks are all about getting good habits into place and setting a really good foundation for the rest of the year.

I can’t wait to see what everyone can achieve 😆

If you think this is something you’d benefit from. Drop us a DM 📲

When we look closely at the elements of a healthy diet, there's a clear hierarchy of importance, shown in our Food Pyramid.

Here are the 6 levels of the pyramid, from most to least important.

1. ADHERENCE 💯
Find a diet that works for you and you can stick to. It’s important that you find one you enjoy and that fits with your goals & lifestyle

2. CALORIES 🥯
If you are aiming for fat loss you NEED to be in a calorie deficit.

To lose 1lb of fat a week you need to be in a deficit of 3500 calories so aiming for a deficit of 500 calories each day is a good place to start.

3. MACRONUTRIENTS🥑🍞

Protein is your friend, not only does it support health and recovery from training it fills you up and helps reduce the temptation for over-snacking.

Eating enough fat to promote good health and hormonal function

Eating enough carbohydrates to fuel training performance.

4. MICRONUTRIENTS 🥦🍅

Eating a variety of protein sources, fat sources, fruits and vegetables to ensure you are getting enough vitamins and minerals to prevent nutrient deficiencies and promote health.

5. TIMING AND FREQUENCY ⏰

This is not an essential consideration for fat loss. As long as you’re in your calorie deficit, you can eat as little or as often as you like.

6. SUPPLEMENTS 💊

Supplements are only to be considered when are not able to get the essential vitamins and minerals from our food.

The only supplements I would recommend EVERYONE to take each day would be Vitamin D ☀️ and Omega 3 🐠

Note, when it comes to eating for performance, the order of importance may change as certain things become more important for optimising performance in sport or training in the gym.

Adherence, however, will always remain the most important factor 👌🏽

Here are a few things to remember if you're starting a diet this January…

1. It won't always go to plan but that doesn't mean you should give up. If you had one flat tyre on your car, you wouldn’t go and slash the other 3 because of this. Don't let one bad day ruin the rest of your progress.

2. Keep it simple - Don’t get bogged down by the fancy stuff like calorie counting shakes, fasting etc get the basics right first.
1️⃣ Move daily
2️⃣ Increase your water intake
3️⃣ Increase your vegetable intake - aim for 2 portions a day.
4️⃣ Try and have a protein source with every meal.
5️⃣ Limit alcohol
6️⃣ Limit fast and processed food

3. Don’t wait until Monday to start, any day can be the first day to make a change.

4. The scales aren’t the only way to see progress - the number on the scales may fluctuate but that doesn’t mean you aren’t in a better place than before you started. A few other things you can measure are:
▫️How do your clothes feel? maybe they’re feeling a bit looser
▫️Do you have more energy?
▫️Can lift heavier in the gym?
▫️Are you sleeping better?
▫️Has your body shape changed?
▫️Has your joint pain gone away?

For more information on 1:1 Nutrition coaching message me “Get started”

Do you want to make 2023 the year you say Goodbye 👋🏼 to short-term diets and fads and Hello 😃 to life changing results?

My BRAND NEW nutrition coaching programme has just launched and spaces are very limited.

Send me a DM or click the link in the comments to get involved.

2023 LETS GOOOO!!

Optimise Your Nutrition For A Better Menopause 💗

You can't predict when your menopause will happen or the symptoms you may experience. But one thing you do have control over is your diet. Eating the right foods can help strengthen your bones, improve the health of your cardiovascular system and regulate your mood.

Here we look in more detail at the vital nutrients that can nourish and protect your body, how much you should be aiming to eat and how you can build them into your everyday diet.

DM Elite Personal Trainer Job Opportunity 🔴⚫️

(CLOSING DATE January 13th, 2023)

We are looking for a driven, ambitious individual to come in and join our team on a full time basis - ideally we would like someone already Level 3 certified but will consider all applications as we are hiring based on Personality & Potential. This could mean we train you through an apprenticeship.

We want to take someone in that really wants to learn to the highest of standards across the board - training, coaching people in and out of the Gym Environment, programming, marketing & the highest levels of Customer Service.

We are looking for someone to come in, take everything on board, be a real people person, professional, but most of all - be yourself.

You must align with DM Elite’s Core Values, perform all Gym tasks to the best of your ability and absorb everything you learn. Dan and the team will show you the ropes and you will gain real insight into different aspects of the industry.

We don’t care how fit/strong you are or how much you can squat/deadlift, you must be good with people and be able to go above and beyond to help our team of members and deliver a “wow” experience consistently.

If you’re already qualified and want to do this, you need to leave your ego at the door and do things our way. How you train or how you like training people is cool, but it may not work for us.

Salary: This will depend on your level of experience and what unique skill sets you can bring to the table in terms of business growth.

There will be a clear pathway in place for you to develop your career.

As the business grows, you will grow. And a lot of that will be on you and how driven you are to go further. Every year since we opened, we have not only grown, but also improved our level of service and have a great team of staff/members in place for you to potentially be part of.

If that sounds appealing to you and you are tired of long working days as a self employed trainer, or fancy a career change…then get in touch.

Within this role, you would be fully employed by us. You will get 28 Days worth of holiday pay, pension contributions & private healthcare. In terms of your role everything is there for you to thrive as a coach - don’t have to book your sessions in or worry about people cancelling last minute on you, no split shifts, don’t have to find clients, there will be a budget in place for you to grow as a coach, travel, meet and learn from world renowned fitness industry leaders and learn other skill sets we need as the business grows.

If you feel like you'd be a good fit then get in touch 😃

Email CV and why we should choose you to be part of our team to:

[email protected]

If you’d also like to send a video telling us more about you and why you feel you’d be the right person for this role, then send it over along with the CV.

Like/Comment/Share/Tag Away

Thanks

DM Elite 🔴⚫️

Slow Rates Of Weight Loss Lasts Longer?

‼️MYTH‼️

People believe (even myself when I first started out in the fitness industry and uneducated) that the faster you lose weight, the faster you will put it back on. And therefore if you lose the weight slowly, this should lead to longer-lasting results.

This simply isn't true.

It's YOUR BEHAVIOURS that are responsible for how long the results last.

What you do after the weight loss determines how quickly or slowly you regain the weight, or if at all.

If you stop a “diet” and suddenly go back to eating “normal” - being the same normal that meant you had to diet in the first place - without a doubt you will regain the weight you lost, the speed at which it comes back is insignificant.

If yo-yo dieting is something you struggle with send me a message 📲

Worried about overeating this Christmas?

Use this hunger and fullness scale to figure out when you should start & stop eating.

You want to be around 3 or 4 just before you start eating and number 7 is when you should stop.

Now, if you’re sitting with your Turkey Dinner (or whatever your preference is) and at level 6, knowing you’ve still got dessert to come. Pause here, leave what’s on your plate and that way you can enjoy your pudding without feeling uncomfortable.

Please don’t just start shovelling every scrap down your throat just for the sake of it or you feel you have to. You’re not a human rubbish bin. Nobody benefits from this.

Hope this helps guys.

🎄🎄

Erin

This time of year is busy and stressful enough as it is without feeling unwell too.

Here are my tips on how to enjoy the festivities whilst trying to prevent catching a cold 🎅🥂

1. Eat your Veggies 🥗 - ensure you’re getting all the right vitamins you need by eating a varied diet with lots of greens.

2. Drink lots of water 💦 - did you know this is our immune system's first line of defence? Aim for at least 2 litres a day.

3. Vitamin D ☀️ - Due to living in the North of Scotland and the majority of us working inside most days, our sunlight exposure is very limited - meaning we can become vitamin D deficient.

☀️The benefits to your health include
- improves immune system
- improved bone health via aiding calcium absorption.
- Reduces risk of bone loss & fracture risk in elderly
- Reduces depressive symptoms

☀️The benefits to your body composition
- Potentially improves strength
- Potentially improves fat loss

4. Omega 3 🐠 - Consume 2 oily portions of fish per week or supplement.

🐠 Why take it?
- Promotes brain health
- Improves joint & bone health
- Supports heart health
- Fights inflammation
- Strengthens immune system
- Improves eye health
- Improves sleep
- Fights depression & anxiety

5. Vitamin C 🍊 - cannot be stored in the body and only stays in the body for 8-14 hours after ingestion so monitoring intake would be required.

Erin

As a nutritionist, I will NOT be giving out meal plans.

Here’s why…

Nutrition coaching is a partnership, not a dictatorship. I will help you learn and change your habits, behaviours and mindset around food. I'm not just going to simply tell you what to eat and when to eat.

❌Meal plans do not help tackle any underlying behaviour or habit change you may need.

❌They don’t take into account your dietary preferences.

❌ They don't allow flexibility for when you have nights out or someone else wants to cook for you.

❌ There’s a higher chance of binging due to them being so restrictive.

❌ They don't allow you to learn or give you the chance to make choices on your diet.

✅ If you want to make sustainable changes and have the flexibility to enjoy foods you love AND still get RESULTS then drop me a message.

Erin

🥗 Welcome to Change for Life Nutrition 🥗

My name is Erin, I am a coach at Dan Moore - Elite Training and have been for 6 years now.

Over the last few years, I’ve found a real passion for helping those who struggle with their nutrition. Since September last year, I have been studying with MacNutritionUni and am now qualified as an MNU Certified Nutritionist.

Keep an eye on this page as I launch my first 1:1 Nutrition Coaching programme in a couple of weeks.

Looking forward to getting started 🙌🏽

Any likes and shares of the page would be much appreciated.

Erin