The Nourished Life

Today I want to take you on a journey as to how I came to be a personal trainer and then a nutrition coach and WHY I am so passionate about helping as many women as possible. Women like you.

Join my LIVE Nutrition Seminar on Wednesday 28th at 1pm. Register here - https://forms.gle/Dy8YnWfxnNj2A3ZbA

Yesterday I checked in with Monday’s nutrition clients. Collectively out of the 10 clients, they lost a total of 8kg last week.

I noticed all of them are eating, on average, around 2000 calories.

You see there is a massive misconception that in order to lose weight you have to drastically cut calories. It is common to start at 1200.

A common behaviour you see with starting at 1200 is also doing everything else.

So now they are most likely eating below their BMR (Basal Metabolic Rate), which is the amount of calories your body needs to perform basic functions like breathing and digestion and are now adding 10000 steps to their day, smashing themselves in the gym, cutting out this and that.

And then wondering to themselves why it’s so hard, why they binge on weekends and can never actually achieve their goal.

What happens when you reach a plateau at 1200 calories? It would be at the detriment of your health if you drop any lower than this. The only way to recalibrate is to build back up.

What I am finding with my clients, after crunching some numbers and giving them calories and macros that suit them and their goals, is they are changing their body composition right from the start eating a shit tonne of food. And they are never hungry which is a massive bonus when losing weight.

After giving them the structure of an individualized meal plan in the first week, I then teach them how to be autonomous and introduce flexibility into this meal plan while still hitting their target. Eating your favorite foods while changing your body composition IS sustainability.

Someone said to me a few weeks back “you’re not afraid of eating that’s for sure” and another said “geez a girl can eat’ and that has really stuck with me.

I know what eating good quality food (at the right amounts for me) does to my health, performance, recovery and even mental health. Because the nutrition mindset plays a big part in this body recomposition journey!

So from my own experience and now those of my clients, i’m not afraid of the volume of food and they star starting to adopt the same mentality.

You see, when you give your body nutrient dense whole foods, you are assisting the natural processes of the body and in turn you will experience numerous benefits like balanced hormones, improved sleep, performance and recovery, more energy and clarity. You are FEEDING your muscle mass which in turn improves your fat metabolism.

When the body is in a constant calorie deficit, it becomes stressed. Hormones like adrenaline and cortisol are increased. These are our stress hormones that tell the body something is not right, we may need to run or fight soon so we need extra reserves of body fat. Bodily systems down regulate and fat loss can stall.

This is why it is important to connect with your why (an entirely different and long conversation) as to why you want to lose weight, how much you want to lose, how long is it going to take and at what cost?

So, the moral of this story is that if you are wanting to lose weight, start with higher calories and if weight isn’t shifting there, then decrease by 150-200 calories. Eating very similar if not the same things each day will fast track this process.

And if you’re still stumped, reach out.

Eating protein helps with losing fat, for a few reasons.

I had the amazing opportunity to be interviewed by the amazing Cyndi O'Meara for her Nutrition Academy students a few weeks back..

“I feel like being inspired is not enough. I say to the members at StrengthCity - ACTION creates motivation. Once we take those few small steps we start to see results and then we are motivated by these results and it continues from there.

And the thing is, the more we take action, the more we EXPOSE ourselves to new things. Ignorance is not bliss; we need expose ourselves to documentaries and force ourselves to watch the animals that are suffering due to poor farming practices, Mother Nature screaming out for help due to deforestation and bushfires, birds consuming so much plastic they die, and the 1.6 million square kilometres of garbage that sits in the pacific ocean. When you see this stuff, you can't unsee it. There is a moral pull to do something about it.”

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In today's podcast, I am guiding you through some reflective questions to close the chapter on 2021 and some vision sparking questions to open the curtains on 2022. I lay out my reflections, learnings, hopes and dreams and leave you with the opportunity to immerse yourself in this moving task with a gorgeous workbook.

Get your workbook here - https://view.flodesk.com/pages/61c3bf0cd2fc90968d6f4a5b

Today I interviewed the amazing Bindi about her massive goal of stepping up on stage and the journey to get there.

As a business owner and mum of two, she shares her struggles and obstacles as well as what she has learnt along the way including the need to invest in yourself, the importance of building sustainable nutrition habits, the role sleep and stress have on the body and the need for support in your life.

This was a light and fun chat that includes snippets of motherhood and the associated ‘mum guilt’, how to juggle all the balls and acknowledging we are in the drivers seat of our lives.

Your going to love it!

Today I talk about the expectations we place on ourselves as well as the expectations we have on others and others have on us.  

Today I had a chat with a StrengthCity and Nutrition client about how she went from lacking energy and confidence, putting one foot in front of the other in the daze of life to energized and completely buzzing on life. In just 12 short weeks she has completely transformed her body with strength training, losing 6kg, as well as her 'all or nothing' mindset and nutrition habits!

Today I jump on a call with one of my long time StrengthCity and Nutrition clients. We chat about being on the hamster wheel of life, and feeling the overwhelm of not being happy with where you are but not sure what to do or where to start. We talk about the diet culture, breaking the all or nothing mindset and how putting yourself first can change every aspect of your life.

For the ladies tuning in, if this resonated with you and you feel like you need that type of support then I do have a few spots left for my last intake of 1:1 coaching this year - https://chloekingsford.com.au/thenourishedlife/

Have you ever stopped to think about the chemicals in your home? What is in the skin care products you apply every night? What ingredients are in your toothpaste? What happens internally when we apply sunscreen? Back in the day, products were so simple, but overtime we have seen more and more ingredients being added to our products. Do you think there is a correlation between the increased incidence of global sickness and the artificial additives in almost everything we consume and apply? I believe there is. There is power in knowledge, so I want to share with you 10 swaps I have made..