Pillar One: AWARENESS
Definition: Knowing what and how much you eat each day.
⚡ Habits
- Setting a timer to remind
- Writing down before hand or when you make your lunch
- Send coach a message 5 days of the week sharing food diary
- Reading food labels before consuming or preparing
- PAUSE and take 1-2 minutes before you eat to track mindfully
⚡ Habits
- Spending 5-10 mins each night pre-planning food for the next day
- Adjust food in MFP in the morning to ensure calories are within 100 of target
- Tracking and preparing meals before eating out
- Eating protein every 3-4 hours
- Uploading BW and metrics fortnightly with check in
⚡ Habits
- Maintaining body composition without tracking (intuitive eating)
- Visual estimation of calories or macros when eating out
- Only eating what you have logged, or adjusting serving size
- Tracking everything (oil, sprays, green leafs etc)
⚡ Habits
- Chewing food 20-30 times or until it is easily swallowed
- Placing phone face down and not using when eating
- Eating lunch and dinner at a table with knife and fork
- Notice hunger on when waking up & before bed
- Drink water at first signs of hunger, and waiting 30 mins
⚡ Habits
- Noticing hunger before and after eating
- Only consuming sweets or treats when satisfied, not extremely hungry
- Put your knife and fork down in between every bite
- Including soul food 3-4 days of the week
⚡ Habits
- Communicate & lean on coach when sick or unwell for guidance
- Experimenting with new recipes to expand library
- Going to farmers markets to include local food
- Research & experiment with high protein baking or fakeaway
Pillar Two: CONSISTENCY
Definition: Sticking to your nutrition plan every day through good planning and preparation.
⚡ Habits
- Create a shopping list to bulk cook lunches for week
- Identify 2 B/L/D meals that are easy & enjoyable, to become your staples
- Bulk cooking & meals for the week
- Utilising frozen or canned veg/fruit
- Having back up meals & food at home or work
- Schedule in regular meal times every 3-4 hours throughout the day
⚡ Habits
- Weekly shopping list & shop 1-2 times per week
- Identify 3-4 B/L/D meals that are easy & enjoyable, to add to your staples
- Bulk cooking & meals twice for the week
- Utilising protein powder if necessary
- Head to the shops early on Sunday, collect all the food from your shopping list and spend the next 1-2 hours getting all your lunches cooked
- Once you've identified meals for the next week and shopping list, log these roughly in MFP
⚡ Habits
- If tracking, leaving a 600-800 calorie buffer for the event
- Reducing calories throughout the week (200 cals per day) to cater for event
- Informing coach (ideally in advance during check in) to schedule non-tracked days
- Hitting protein target minimum prior to and at social event
- Taking 1-2 minutes before eating to look at food and make judgements on macros
⚡ Habits
- Fridge clean out
- Pantry clean out
- Keeping comfort foods or treats outside of the house
- Communication with family and/or partner about goals
- Having prepared frozen meals in the freezer
- Only eat your meals at a table and chair, not in living room, couch, bedroom etc
- Removing friction in physical environment to make it easier
⚡ Habits
- Using click and collect
- Utilising food appliances like an air fryer
- Utilising online menus to pre-track food prior to eating out
- Using barcodes to scan packaged foods eaten
- Downloading MFP
⚡ Habits
- Frozen meals and 'back up' options for busy periods
- Advanced use of food appliances and technology
- Seamless integration of tracking tools into daily routine
Pillar Three: ACCURACY
Definition: Measuring your food correctly to hit your nutrition targets.
⚡ Habits
- Veg at 2 meals per day
- Eat 2+ colours each meal each day
- A palm serving of protein at each main meal
- Drink 2L plus of water
- Substitute white for colour
- Using herbs and spices instead of packet or jar sauces
- Include protein shake after workout
⚡ Habits
- 1-2 servings of protein at most meals
- Food swaps for higher protein options (more egg whites)
- Avoid skipping meals
- Eat a meal or high protein snack every 3-4 hours
- Substitute refined grains for whole grains
- Food shop 1-2 times per week to ensure available foods
- 3+ colours each meal each day
- Fruit &/or Veg 3 times per day
⚡ Habits
- Creating and using supplements strategically
- Having protein pre and post workout
- Pre workout carbs
- Advanced nutrient timing for performance optimization
⚡ Habits
- Scanning labels
- Reading labels
- Have a set of kitchen scales and start weighing food and ingredients
- Using barcodes to scan packaged foods eaten
- Pre portioning larger snacks into single serves
⚡ Habits
- Weighing all food accurately
- Only eating what you have logged, or adjusting serving size
- Tracking everything (oil, sprays, green leafs etc)
- Have a set of kitchen scales and start weighing food and ingredients
⚡ Habits
- Tracking most foods with precision (can selectively leave off minimal items)
- Advanced visual estimation skills
- Intuitive portion control without constant measuring
- Fine-tuned macro adjustments based on performance and body composition goals