At ANF Fitness, we know there is no “one size fits all” method when trying to better our eating habits and lose or maintain weight. That’s why we are here to educate you on how to fit healthy eating habits into your lifestyle. Based on your current eating habits and specific goals, we will discuss the methods that will work best for YOU and YOUR body, completely individualized and personalized.
At ANC, we aim to educate you on reaching your wellness goals through the methods outlined below. Ultimately, the goal is to practice one or more of these methods and, with the support of your nutrition coach, move towards knowing what, how much and when to eat without obsessive tracking or monitoring.
This system is more straightforward than counting calories, but paying attention to results and adjusting as needed is still essential. By changing the food amount and type, many people can see a vast difference in how they look and feel! However, for those who want to go further because they have more advanced goals, we can look further and assess other methods.
Our 6-week program includes multiple in-depth guides filled with information regarding nutrition, meal prep, recipes, intuitive eating…and so much more that you will go through as you work side by side with your nutrition coach. You will learn everything you need to know to make this a lifestyle change!
Your dream body or overall health won’t come from a cookie-cutter plan or fad diet. It comes from giving your body what it truly needs. Our coaches will take out the guesswork with custom plans, food suggestions, and tips to help you create a lasting change.
You won’t always feel motivated; that’s where we come in. It’s easier to stay consistent when you’ve got a coach checking up on you. With ANC, you’ll have an accountability partner throughout your journey.
By tracking macros or calories, you become more aware of how many calories are in everything you eat and drink.
Macronutrients are the nutritional compounds your body needs in significant quantities for daily functioning. The three macronutrients are Carbohydrates (carbs), Fats, and Protein.
CARBS: 4 calories per gram.
All starchy foods, like bread, pasta, and potatoes., include fruit, vegetables, legumes, juice, sugar, and some dairy products.
PROTEIN: 4 calories per gram.
Main sources include meat and fish, dairy, eggs, legumes, and vegetarian alternatives like tofu.
FATS: 9 calories per gram.
Main sources include nuts, seeds, oils, butter, cheese, oily fish, and fatty meat.
ALCOHOL: 7 calories per gram.
PORTION SIZE METHOD – The easiest way to track calories and macronutrients is to eat the recommended number of each portion daily.
Your hand is proportionate to your body, its size never changes, and it’s always with you, making it the perfect tool for measuring food and nutrients – minimal counting required.
This system is more manageable than counting calories, but paying attention to results and adjusting as needed is still essential. Just by changing the food amount and food type, many clients can see a vast difference in how they look and feel!
By tracking macros or calories, you become more aware of how many calories are in everything you eat and drink. Macronutrients are the nutritional compounds your body needs in significant quantities for daily functioning. The three macronutrients are Carbohydrates (carbs), Fats, and Protein.
PROTEINS: Protein serves as the building blocks of muscle growth and repair. Protein also yields high thermogenesis, meaning that it takes more energy from our body to digest protein into usable nutrients for our body.
CARBS: Preferred energy source; these are the starches and sugars that make up the bulk of energy; the body converts carbohydrates into glucose, causing a rise in blood sugar and releasing insulin. Insulin aids in building muscle.
FATS: The body uses fat as a fuel source, and fat is the major storage form of energy in the body.
MINDFUL EATING means paying attention to the experience, feelings, and sensations you have around eating. Instead of focusing on eating certain types or amounts of food, mindful eating teaches you how to regulate your food intake by noticing how your body and mind feel when you eat.
INTUITIVE EATING is a similar system but rejects “diet” messaging and culture. Intuitive eating can improve your overall relationship with food.
Both approaches involve learning how to tell whether you’re hungry or not, know when you’ve had enough, and be at ease with food.
When mindful or intuitive eating habits are combined with a method such as tracking hand portions, calories, or macros, it’s the best of both worlds. You get external guidelines to help you become more aware and make better choices, and you learn to self-regulate better by paying attention to how food makes you feel.
All the Tools You Need to Have Success on Your Journey
Are you tired of trying different diets? Do you need more progress? Confused by all the information out there? Are you waiting for the “right time”?
Well, you are in the right place. Let ANC help you break past the frustration and confusion. Whether you want to improve your relationship with food and stop dieting, improve your overall health through nutrition, manage your weight, or just feel better. ANC offers different services that will help you reach your goals while pushing you to be your best self along the way.
The program is for anyone looking to learn more about healthier eating habits and create sustainable changes to their diet. We meet the client where they are with their current eating habits, and we work around their current lifestyle and goals to create an individualized program that is realistic and achievable. We help them build both short-term and long-term goals and give them all the tools and education they need to continue progressing toward their goals even after the program is finished. The 7-week program is filled with education with the intent of creating lifestyle changes for better overall health.
The program is not for anyone diagnosed with diabetes, heart disease, hypertension, etc.
Participants of the program do not have to be ANF members, but if they are, they do not get free ANF classes during the 7 – week program. This would be a separate charge on top of their membership.
*For clients who have completed the 7 – week nutrition counseling so they have a good foundation of education
This would be an additional program for those that have completed the 7 weeks of nutrition counseling. It will be month to month. Again, clients don’t have to be ANF members, but if they are, it will be a separate charge on top of their membership.
This is for anyone looking to have a “do it yourself” experience changing their eating habits. During our virtual call, we would discuss current eating habits and goals and my recommendations for change based on your current lifestyle. We would then create a personalized meal plan with their calculated macros or portion sizes and send everything to you in an email.
This option would be cheaper than the 7-week program but still give you everything you need without the accountability component.
For NON–members only. Clients get six weeks of training in their location and the 7-week nutritional counseling program. We will have to work closely together, especially the first few weeks, and discuss training recommendations for them, and then the last week so we can get them signed on as a member!
The first week of nutritional counseling is “onboarding,” where I collect all of their info and create their program, so training will start the following Monday when counseling officially starts.
We will recommend some form of measurement for them (either images, body fat measurements, weight, waist measurement, etc..), which we recommend doing first thing Friday AM after using the bathroom as part of the program. We want it to be done at the same time with the same intervals (every Friday or every other Friday) as best as we can so we don’t get any “false readings” if they choose to be measured in – the gym with you; that is fine! (but we’ll discuss this with them during onboarding week– especially if they want to have BF% and only have a regular scale at home)
They will receive everything in the 7 – week program listed above + 6 weeks of training at ANF.
