THE COACHES CHEAT SHEET
THE COACHES CHEAT SHEET
Simple calorie calculator
A really simple calculator to get your maintenance calories.
Aim 20% below for a weight/fat loss diet, meet them for a maintenance diet, aim 10% above for a muscle building diet.
http://www.eatrightwv.org/calcs/
Daily nutrient recommendations:
Getting adequate nutrients is one to manage for wellness and health and for some of us, just setting a nutrient goal (magnesium and zinc for example or folate and vitamin C) irrelevant of calories is a great way to start monitoring dietary intakes.
https://www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator
Combine with Cronometer app:
https://cronometer.comCronometer
Body weight planner
This will give you a planned calorie calculation vs your dietary intake with weight outcome. You can then monitor progression vs expectation and outcome.
https://www.niddk.nih.gov/health-information/weight-management/body-weight-planner
BMI Calculator
BMI isn’t a fair indicator in athletes who carry more glycogen and muscle mass but for general population it’s a good way to understand the requirement of dietary changes.
https://www.nhs.uk/live-well/healthy-weight/bmi-calculator/
Calorie expenditure calculator
If you wonder just how much caloric energy you will get through with your chosen exercise vs your calorie goal, find out how much you will burn.
https://caloriecontrol.org/healthy-weight-tool-kit/get-moving-calculator/
Database for checking calories on foods I really like:
Always check a packet and serving amount but when food is on the menu and you’re not really sure - try these two app resources.
Nutrimen
And if you want more help with meal planning:
EatThisMuch
Big Oven <- especially if you love to cook!
HABIT APP
Magic Mountain Movement and Habit Builder
BOOKS EVERY CLIENT SHOULD READ
For knowing more about ‘why’
Audible links:
Why Zebras Don’t get Ulcers by Dr Robert Sapolsky
Understand the response and effect stress has on the body.
Atomic Habits by James Clear
Why habit building and forming is actually easier than you think and why you do the things you’ve always done that sometimes do not serve you.
Change Maker by Dr John Beradi
Understand how you can actually take full control of your actions and make the impact you want on your career and life.
Staying Alive in Toxic Times by Dr Jenny Goodman
Understand the importance of nutrition in all aspects of life and not only for weight loss, performance and muscle gain.
Healing Foods by Neal’s Yard Remedies (kindle or book only)
Reference foods and their medicinal properties.
https://www.amazon.co.uk/dp/B01EMB3IQK?ref=KC_GS_GB_GB
The Daily Stoic by Ryan Holiday
Understand what is inside of your control
Books for cooking:
Cook Eat Repeat by Nigella Lawson
https://www.audible.co.uk/pd/Cook-Eat-Repeat-Audiobook/B08L9FB786
Eating for Pleasure, People and Planet by Tom Hunt
https://www.amazon.co.uk/Eating-Pleasure-People-Planet-Hunt/dp/0857836951#
How to Cook by Mrs Beeton
https://www.amazon.co.uk/Mrs-Beeton-How-Cook-Classic/dp/0297865978
Protein Pow by Anna Sward
https://www.amazon.co.uk/Protein-Pow-Quick-Powder-Recipes-ebook/dp/B077PGW3CV
Salt Fat Acid Heat by Samin Nosrat
Simple by Diana Henry
https://www.amazon.co.uk/SIMPLE-effortless-food-big-flavours/dp/1845338979