Nutrition at VO2Max

 

Jenn Kloberdanz

16 WEEK NUTRITION PACKAGE
Regular Price $465.00 + gst

When most people think about losing weight or getting in shape, they think about exercise. They sign up for a gym, hire a personal trainer, or grab a book or a magazine to find a workout plan. But while exercise is a crucial part of losing weight and getting healthy, we’d argue that it’s not the most important piece.

Research shows that with exercise alone you can expect to lose only about half a pound to one pound per month. That’s less than inspiring; sad, really.

So if exercise alone gets dismal results, what does work?

Simple: Focusing on nutrition and eating habits. With a program that combines both nutrition coaching and an exercise program, you can expect to lose five times more fat in the same one month period.

That’s why we will spend the majority of the 16 weeks coaching nutrition. Adding that one detail makes a huge difference in the kind of results our clients get. Of course, you can’t ignore exercise. But when it comes to losing fat and getting in shape, we know the majority of our resources and time should be spent on helping clients with their nutrition and eating habits.

What you can to expect in your 16 week nutrition program with Jenn Kloberdanz:

Week One

During your initial 60 minute appointment you will:
• hand in the assessment forms, and questionnaires you picked up/had emailed to you when you signed up
• go over your food log with Jenn
• have pictures taken
• body measurements, including skin fold measurements indicating body fat percentage
• weight
• establish goals
• book your second 60 min appointment

During your second 60 minute appointment you will:
• go through your nutrition recommendations from Jenn
• go through handouts on protein, carbohydrates (including carbohydrate timing) and fats
• healthy habits that everyone should know
• take home bi-weekly adherence chart
• set up and follow bi-weekly 30 minute appointments with Jenn

Weeks Two Through 16

Every 2nd week you will make a 30 min appointment with Jenn, during which you will:
• go through adherence charts and review goals
• take measurements
• weight
• when needed, adjustments will be made

These appointments are an integral part of the program. They keep you accountable and help Jenn to know when and what changes need to be made for you to be successful. That might mean scheduling a grocery store trip, lessons in sugar and all its crazy forms, or learning the “Sunday ritual”. Jenn is committed to do what it takes on her part to help you get the health, performance and RESULTS you have been looking for. During the program, you will have email or phone support from Jenn 24/7.

OTHER NUTRITION SERVICES AVAILABLE

(1) One-Time Custom Nutrition Plan (Base Nutrition)
This includes the first two 60 minute appointments, with no bi-weekly appointments.
Regular Price $150.00 + gst

Additional follow-up appointments can be scheduled as necessary.
$45.00 + gst for 30 minutes
$65.00 + gst for 60 minutes

(2) Couple’s Nutrition
You live together, cook together and eat together. Couple’s Nutrition is available for you and your partner.

(a) One-Time Custom Nutrition Plan
Regular Price $250.00 + gst

(b) 16 Week Couple’s Nutrition Program
Regular Price $565.00 + gst

(3) On-Line Nutrition
Ask Jenn for details.

To book an appointment, please call the front desk at 780.518.0469. If you have any questions about the program, you can reach Jenn directly at 780.933.1727 or by email: essentialnutrition4u@gmail.com

 

May 21, 2014

Hey VO2 Max-ers…

Have you heard of “THE WINDOW OF OPPORTUNITY”?  During this window, your muscles are primed to accept nutrients that can stimulate muscle repair, muscle growth, and muscle strength. 

This window opens immediately after your workout and starts to close pretty quickly.  Research suggests that while protein synthesis persists for at least 48 hours after exercise, it’s most important to get post-workout nutrition immediately and within 2 hours afterwards.

If you feed your body properly while this window is open, you’ll get the benefits.

If you don’t provide adequate post exercise nutrition fast enough, even if you delay by only a couple of hours, you decrease muscle glycogen storage and protein synthesis.  As soon as you drop that last barbell, you should be consuming some post-workout nutrition.

Generally, post-workout nutrition has three specific purposes:

  • Replenish glycogen
  • Decrease protein breakdown
  • Increase protein synthesis

In other words, athletes/exercisers want to:

  • replenish their energy stores
  • increase muscle size and/or muscle quality
  • repair any damage caused by the workout

In doing so, they want to increase performance, improve their appearance, and enable their bodies to remain injury-free.

Proposed benefits of good post-workout nutrition include:

  • Improved recovery
  • Less muscle soreness
  • Increased ability to build muscle
  • Improved immune function
  • Improved bone mass
  • Improved ability to utilize body fat

These benefits seem to work for everyone, regardless of gender or age.

If this is the missing link to your training or you just want to tweak your post-workout nutrition to reap the benefits above, book an appointment with Jenn Mackinnon.

Certified Personal Trainer

 Specialist in Performance Nutrition and Level 1 Precision Nutrition Coach

CrossFit V02Max

         a. 10720 117 Avenue, Grande Prairie AB T8V 7N7

         p. 780.518.0469

         w. crossfitvo2max.com

         e. info@crossfitvo2max.com