MBSC Nutrition

The Diet Cycle of Failure 😣

Should I try ____ diet….?

Next time this thought crosses your mind ask yourself this honest question: How long do I plan on eating like this for?

1 month?
3 months?
6 months?
1 year?
5 years?
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The reality is for MAJORITY of people ALL these different diet strategies don’t work.
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If you look at the research studies on PubMed, it’ll show you that 75% of people who try to lose weight on these diets will end up gaining all their weight back (or then some) within the next year...
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Because we don’t have a weight loss problem ➡️ we have a weight regain problem.
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But this shouldn’t be anything new, all of us know someone who’s experienced the lost 10 pounds loss then gained back 20
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So, HOW do you FIX this problem?
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Well what if you started to look at things a little bit differently?
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What if you took a slightly different approach to dieting altogether…

A good workout is nothing without proper recovery, and the most important piece of the recovery process is the quality of your sleep. Here’s some tips that we recommend you follow to get the most out of your bedtime.

Are you an athlete or parent of one trying to create the right schedule to properly fuel your performance?

Confused about nutrient timing?

Here’s the perfect example of structuring snacks and meals around your school schedule.

Drop a comment below if you have any questions. Hope this helps!

The Four Laws of Behavior Change are a simple set of rules we use with clients to help them build better habits.

In the book Atomic Habits (phenomenal book), the author James Clear defines the Four Laws as
(1) Make It Obvious
(2) Make It Attractive
(3) Make It Easy
(4) Make It Satisfying

Big takeaway: If you want to change your behavior then you need a daily practice that incorporates positively changing your psychology and environment at the same time!

We're thrilled to announce that registration is open for our second annual Holiday Nutrition Challenge! The Holiday Season should be a time to relax and enjoy the company of friends and family, but when you are working towards a specific fitness or nutrition goal it can often bring with it some added stress and temptation. That's where we come in. This challenge is designed to give you the education and accountability you need to help navigate the holiday season with ease.

Everyone who registers receives access to weekly webinars led by top coaches, ongoing support and accountability from those coaches and their peers, a 12-week meal template, and more.

Let us help you make it through the holidays stress free this year! For more information, see the link in our bio!

MBSC Nutrition is now offering Nutrition Coaching by appointment!

If you have a specific fitness or performance goal in mind then optimizing your diet is one of the most important steps you can take. We're here to help! A session with one of our coaches will help you better understand the steps you need to take to reach your goals, and leave you with simple, actionable steps you can take right now!

Click the link in our bio to learn more or book an appointment!

Registration is open! From now until December 31st we’re opening up for our next 6-week nutrition challenge, which will run from January 2nd to February 13th! We’re excited to share more about the challenge with you in the coming weeks, but in the meantime head on over to the link in our bio to register!

There’s more to carbs than bread, pasta and rice! Which underrated carb is your favorite?

If you continue to identify yourself as a perfectionist you’ll continue to think you’re screwing things up.

Behavior change happens through how you view yourself.

Start thinking & acting like the person you want to become and the results will take care of themselves.

But When Do We Stop?

At the crux of every single diet it’s either restrict or limit.

What isn’t so clear is whether you can do that diet for the long haul.

Because it’s never the diet or losing weight that people truly struggle with. It’s keeping the weight off forever.

—Keep track of what you eat, at least for a little while, so you learn the differences between each food and what it does to your overall caloric intake. Maybe you’re eating more calorically dense foods than you think
—Don’t limit everything you don’t have to. If you’re the type of person who can’t eat 2 Oreos without eating the entire sleeve, maybe don’t buy them every time you go to the grocery store.
— Don’t restrict nutrient dense foods you happen to like. If you stick with foods you like you’ll adhere to the diet better. If black beans and rice are your thing then don’t make them off limits.
—Lastly, and this is probably the most important one, be okay knowing that sometimes you’re going to deviate from the plan. Birthdays, weddings, holidays etc. are suppose to be time spent with your family and friends. Enjoy yourself just don’t go too crazy. Don’t beat yourself
up—if you do then all you’ll focus on is the past. Instead focus on what action you need to take to get right back on track the next meal.

3 steps to trouble shooting a behavior

We often want to do a behavior and are met with little to no success.

Let’s say you don’t workout in the mornings before work as much as you’d hoped too. Instead of blaming yourself for lack of motivation and willpower—>Walk yourself through these troubleshooting steps:

1. Did you have something to prompt (remind) you? 🚨 Is there an early alarm set so you get up earlier than you normally would?

2. Next what is making this hard to do? 😤😡(Ability) Instead of trying to get a full hour workout in you start smaller and do 30 mins instead.

When I introduce clients to this model for troubleshooting it helps them see the machinery of human behavior. Together we deconstruct their efforts and know how to better understand the behaviors they’ll regret later.

Think about your habits as recipes. If the result is not to your liking then change the ratios or fiddle with the ingredients but don’t give up. From now on look at your weight loss progress or whatever it is you’re looking to change like a scientist using curiosity and objective measures. This is a completely different approach and mindset than people are used too. This will eliminate the thought of you having no willpower or motivation to set yourself up for feeling bad.

3 mistakes you want to avoid as an athlete when it comes to your performance on the field or ice

Here are extremely simple nutrition tips I see a lot of our athletes at MBSC lacking when I initially start working with them.

🚫Mistake #1 — Not eating enough calories

Simply put if you are under eating you will lack the energy to perform at your best on the field or in the weight room.

🚫 Mistake #2 — Not eating enough carbs

It’s one thing not to eat enough calories but you also want to make sure you’re consuming the right type of food for fuel. Carbohydrates are your primary energy source for high intensity exercise. By cutting them out completely or restricting them you’re performance will suffer.

🚫 Mistake #3– Not eating any fruits or veggies

I know “you don’t like them” but the reality is there’s probably a bunch of different variations of them that you haven’t tried yet. They are packed with minerals, vitamins, and antioxidants that will absolutely help you recover faster, and improve overall health.

Summer workouts, practices, and tournaments are going to be ramping up very quickly. Don’t allow yourself to hit a wall and prevent you from reaching your goals.