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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.

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.

Combine with Cronometer app:

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.

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.

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.

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.

The Daily Stoic by Ryan Holiday

Understand what is inside of your control

Books for cooking:

Cook Eat Repeat by Nigella Lawson

Eating for Pleasure, People and Planet by Tom Hunt

How to Cook by Mrs Beeton

Protein Pow by Anna Sward

Salt Fat Acid Heat by Samin Nosrat

Simple by Diana Henry

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