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Best Content of the Week
Several years ago, I had the privilege of interning at Precision Nutrition in one of their women’s coaching cohorts. During my time there, I learned what I now like to call the “intangible” nutrition habits: eat slowly, without distractions, until you’re “80 percent full.”
In my experience, these are the most helpful habits for lifelong weight maintenance—and often the hardest for clients to follow. In this week’s best article, from Precision Nutrition, you can download an excellent infographic with helpful tips on how to practice eating to 80 percent full. Save it to your tablet or print it out so you or your clients can refer to it.
— Esther Avant
How to Eat Until 80% Full (and Why It’s a Key Practice for Weight Loss) — Alex Picot-Annand, Precision Nutrition
Eating until your 80 percent full is good advice for health and fat loss. But what does “80 percent full” feel like? That’s where a lot of clients get tripped up—and coaches may struggle to explain it. Here Precision Nutrition offers helpful tips and a free downloadable infographic that you can refer to, or refer your clients to.
— Shane McLean
Gain Muscle with a Caloric Surplus — Carl Hardwick & Georgia Smith, OPEX Fitness
Most clients looking to put on muscle also want to minimize fat gain. That means walking a fine line between eating enough to maximize muscle but not so much that you’re in a surplus. If you have clients who struggle with eating for muscle gain, this video will help.
— Esther Avant
Best Social Media Post
Posted by Conor Harris on July 6, 2021
In this descriptive and helpful post, Conor Harris presents helpful tips to improve thoracic rotation. One point he makes is that T-spine mobility doesn’t start and end in those vertebrae; the whole trunk is involved. Check out his post to learn more.
— Christina Abbey
Weight Neutral Approaches in Practice — Shannon Beer with guest Ashley Kibutha, Consilience
Ashley Kibutha is a registered dietitian living and practicing in Kenya. In this episode, she shares her weight-neutral approach for people who are overweight, tired of diet culture, and have a poor relationship with food. Key point: You must get to the “why” of their weight-loss goals. (And here’s an interesting fact: In Kenya, where fresh, healthy food is cheap and processed food expensive, obesity is a problem of affluence, as processed foods are a status symbol.) In this episode, you’ll learn what questions to ask weight-loss clients and how to help people buy into non-scale victories.
— Mike Howard
More Great Fitness Content
[Article] 12 Rules to Optimize Your Health for a 21st-Century Mindset — Shane Trotter, Breaking Muscle
[Article] Muscle Growth Incentive — Bryan Krahn, bryankrahn.com
[Video] A Quick Tip for Using Straps on Your Pulls — Brent Carter, Starting Strength
[Social Media] What You Need to Know About BFR Training — Eugen Loki, Pheasyque
[Podcast] How to Make Healthy Habits That Actually Last — Kurt Nelson and Tim Houlihan with guest Katy Milkman, Behavioral Grooves