Meredith Butulis

Category: Wellness

  • 3 Holiday Lifestyle Coaching Tips for Personal Trainers & Nutrition Coaches

    3 Holiday Lifestyle Coaching Tips for Personal Trainers & Nutrition Coaches

    Instead of getting upset or issuing diets and exercise as punishment, here a 3 tips to help your fitness, nutrition, and lifestyle clients enjoy the holidays in healthy ways.

    Tip #1: Give your clients permission to adjust the goal time frame

    While we all want to have our treats and see our goals too, it simply doesn’t work this way.

    Help your clients visualize the relationship of their choices to their outcomes. Every 3500 extra calories = 1 pound. Help them plan for extra treats and time away from the gym, then show them on the calendar, how this alters the anticipated goal achievement date.

    For example, if your client plans on having 4 giant holiday meals, that may amount to 3500 extra calories in a week. If they also plan on taking a week away from workouts, and their average workout burns 600 calories, this may be another 3500 calories. Putting these together, that is a 2 lb weight increase in the 1 week away from the fitness and nutrition plan.

    If your client’s plan is set for 0.5 lbs of weight loss per week, and the client plans to return to their normal plan after the holiday week, move the goal achievement date out 1 month. This visualization helps you and your client both agree on realistic goals and coaching plans.

    Tip #2: Focus on addition instead of subtractions

    Most clients want to enjoy their favorite traditions and foods over the holidays. Instead of trying to limit options, focus on adding more foods and beverages.

    Here’s an example of how to coach your clients to build their dinner plate:  

    • First, put a double serving of veggies on the plate.
    • Second, put the proteins on the plate.
    • Third, if you have a tasty high sugar treat or alcohol planned with the meal, reserve only 1 -2 tablespoons worth of space for carbs like mashed potatoes or stuffing.
    • When it comes to dressings, put dressing in a small side cup. Dip the fork in the dressing, then put the food on the fork. This will offer flavor without overdoing it.

    During desert time, insist on serving yourself! Take one napkin or small plate, enjoying a single serving that fits without piling high. When the meal is over, encourage someone else to take the desert home!

    If alcohol is part of the plan, encourage your client to drink 16 oz of water before the first drink, and again before he/she earns his/her second alcoholic beverage.

    Tip #3: Help your clients own their locus of control

    Many clients will say “I have to . . .” “My family expects me to . . .” “It would be rude if I didn’t . . .” They shift their locus of control regarding food and exercise onto another person.

    Help your clients retain their locus of control by teaching them about mindset. Help your clients make a list of locus of control shifting phrases that they often use. Have them actually write their phrases out on a piece of paper. Ask your clients to replace these phrases with “I am so lucky that I have the option to . . .”

    Every time your client catches him/herself saying or thinking a locus of control shifting phrase, ask your client to rephrase the thought as “I am so lucky that I have the option to . . .” Then it is up to your client to select the behavior that aligns with their realistic fitness goal achievement time frame.

    Summary

    Instead of post-holiday frustration, incorporate these 3 tips right now to help your clients plan ahead. Empowering them with tools and mutual understanding sets the stage for the New Year’s fitness & lifestyle success!

  • How to oust the midnight munchies

    How to oust the midnight munchies

    It is not a lack of willpower! This is the top nutrition question I’ve received this week. Let’s dive into how you can inventory your own sources of the craving, and how to squish it. 


    Common cause 1: Stress eating

    The world is a stressful place right now, with lots of uncertainties and new dynamics. This makes our brains run on over-time. Brains use glucose (carbohydrate) as fuel.

    Take inventory of not only when you are craving high-sugar or salt carbs, but why. If you find it is stress-eating instead of actual hunger, when the craving arises, name it as a coping mechanism, then go do a different activity like walking or brushing your teeth. 

    Common cause 2: Lack of protein, good fats, or nutrients throughout your day

    If your “new normal,” schedule is a lack of a schedule, your eating habits might have changed. Many people are skipping meals, which will leave you ravenously grabbing sugars in the evening. Try to eat a little protein, good fat, and veggies/fruits, every 3-4 hours throughout your day. 

    Good fats are commonly misunderstood. Examples of great sources are olives, flax, chia, nuts, coconut, and avocado.  This is different than the fats found in most baked goods. 

    Common cause 3: Breakfast, or lack of

    Whatever you ask your body to accept first thing in the morning, and last thing at night, is what it will remember.

    Start your day off with a breakfast that includes protein, veggies/fruits, and a little good fat. Whole grain and complex starches are great too, but make sure they are low sugar and not replacing the other food groups. 

    What to grab for a night snack instead

    If you love sugar, try a few strawberries.

    If you love salt, try a rice cake or celery with a little nut butter on it. Foods higher in casein protein can also have evening benefits. Examples include cottage cheese or a casein-based protein powder blended into a shake with a handful of spinach. 

    What if I can’t kick the craving?

    It does take practice and consistency; go for 80% instead of perfection!

    Still can’t kick the craving? There could be more underlying, so consulting with a Registered Dietician would be the next step. 

  • How to pick a fitness certification

    How to pick a fitness certification

    With so many fitness certifications available, how do you choose? Let’s dive into the factors that can clarify your next steps.

    #1 Define your why in 1-2 sentences.

    The answer might sound like “I’m very passionate about fitness, and I really need more in-depth knowledge so I can move into helping clients see more predictable weight loss achievements.“

    Now, let’s build your “why.”

    Why are you interested in a fitness certification?

    While the “why” question is simplistic on the surface, it can be so overwhelming to answer. We want to get to your real emotional driver. What is really driving you to the point that you know you have to pursue one or more fitness industry certifications?

    Here are some examples that my Fitness Comeback Coaching Certification students have shared:

    You have hit the ceiling of corporate career burnout. You are struggling to find your energy for work, life, and really everything. Your journey has brought you to realize that fitness and a healthy lifestyle are restoring your energy. Now you want to help others. You realize the complexities of the human body, successful coaching, program design, and nutrition. You know that you need help developing the systems to progress clients beyond superficial workouts to achieving their own success.

    Maybe you haven’t been in the corporate world; perhaps this is your first career instead. You have an unquenchable passion for everything health and fitness. Friends and family keep asking you for nutrition and fitness advice. You share what you do, but you are curious on how to help a more diverse population or help your friends and family overcome more of their struggles in their fitness journeys. You don’t really want to go back to school for a 2-4 year degree though.

    Maybe you already have a degree in Exercise Science, but struggle with practical application. You find yourself trying to find exercises and nutrition plans on social media, but you are just copying. You are frustrated that your plans aren’t delivering client results beyond the first few weeks, and you are wasting hours every day trying to cut and paste superficial solutions together.

    Fitness certifications are not only for new fitness professionals. As a seasoned fitness professional, you are starting to notice gaps in your services. You keep hitting roadblocks in particular areas, and you know you could be a better trainer, coach, or motivator. You can start naming the gaps.

    Gaps sound like:

    “My clients lose weight, but they always hit a plateau at the last 10 lbs. What are other trainers doing differently?”

    “My clients always sign up for the 30 day trial, but never convert to the full coaching program. Why?”

    “Why do I feel amazing when I go to Jane’s fitness class, but yet I can’t seem to deliver the same kind of energizing experience?”


    #2 What type of learner are you today?

    Realize you may be a very different learner today than you were in high school or with a previous degree. Even if you prefer hands on learning, your other life responsibilities might require more alternative on-demand flexible solutions today. 


    If you can pace yourself in a week-by-week curriculum that offers videos, asynchronous discussions, and assignment feedback, online learning may offer you a solution. This is often the best value option.

    If you have industry experience, are looking to fill a specific gap, and you learn mostly by reading, buying a certification textbook then taking the exam can be a very cost-effective option.

    If you know you only learn by hands on performance, but not video and interactive written discussion, then a more traditional environment might be appropriate. Since there is live instructor interaction, this is often requires the highest monetary investment.

    The learning style may be more of a driving factor than your “why,” as you must pick a style in which you are capable of learning what you set out to learn.

    #3 If you are pursuing an online certification, how does the program help you build a greater network?

    It’s not what you know, it’s who you know, and having a personal learning network in today’s rapidly changing environment has become paramount.

    Ask about the instructors, their field work, and how long they’ve been been teaching and in the industry. They are your first points of networking contact. 

    If their background is the level of robustness you are hoping for, find out how much contact you get with the instructors. Some courses are completely hands off — you never interact with the instructor at all! Other courses may offer instructor contact or interaction for additional premium fees. Sometimes those fees cover support for a limited period of time, and others offer lifelong support — even after you’ve completed the certification.


    If you are new to your community, ask the instructor if they can help you engage with service learning, job shadowing, informational interviewing, or hands on internships in your own community. A student status and guided instructor check ins can really help you break into your community with purpose, often accelerating your learning and business by several years.

    #4 Ask about the instructor and course style

    Ever sit through a boring lecture to come away having learned nothing? Ever read a textbook that is full of theory but no application?

    Health and fitness are interactional dynamic fields. While you need the science to succeed in delivering predictable results for clients, success relies on your ability to coach. You need to translate the science into short meaningful, step-by-step actions that your clients perform.

    Ask how the course is structured. Ask to see a sample of the text, lectures, worksheets, or other elements. As you review the sample, do you discover “aha” moments that you could use for your self development or apply for your clients immediately?

    #5 Ask about continuing education credits

    If you already have one or more fitness certifications, you need continuing education credits to renew those certifications. Ask if the course offers any credits that you can use to help renew your other certifications. Courses that offer continuing education credits can be a huge money saver, as you can learn new skills while also maintaining your certifications with a single investment.

    Now it is your turn! Follow these steps to decide which certification is right for you:

    1. What is your “why,” or what knowledge gap do you need to fill right now?
    2. How would you like to learn?
    3. How will the certification help you build your personal learning network?
    4. Does the instructor and/or course style bring you to new discoveries and practical applications immediately?

    If you are seeking a certification that:

    1. Levels up your movement, lifestyle, nutrition coaching, and program design
    2. Is online self-paced with instructor support to answer you questions each week
    3. Includes a life-long instructor and peer learning support network
    4. Includes ultra-practical video, worksheets, exercises, and a visual-learning based course text
    5. Includes 16 continuing education credits (16 contact hours)

    Then, the Fitness Comeback Coaching Certification is for you! Learn more and enroll now.

  • What your urine is trying to tell you

    What your urine is trying to tell you

    As the seasons change, it is hard to know if you are drinking enough water.

    “Drink half your weight in ounces,” is only a rough fitness guideline. Thirst is not an adequate indicator of dehydration. Headaches and fatigue can be signs off too little or too much hydration (and many other things). 

    If we can’t rely on how we are feeling to determine what enough water is, then what can we do? 

    1. Compare your urine output color to the chart below. 

    2. Remember the pH strips from science class? You can buy them on Amazon, or at many drug stores. Urine pH should be between 5-8 for most people. If your urine is trending on the < 6 range, it is acidic. Continued acidity leads to other health problems like decreased bone density. Start adding more green veggies and/or alkaline water to your daily diet. If the pattern persists for a few weeks, check with a medical provider. 

    3. If you are a “gallon-a-day” water drinker, you are likely low on electrolytes. This can cause headaches, brain fog, muscle cramps, and fatigue. Add a few sprinkles of salt to your water to re-balance your electrolytes. 

    Follow the above three steps to interpret what your urine is trying to tell you. Feel free to reach out as questions and discoveries come up!

  • 5 tips for sleep efficiency

    5 tips for sleep efficiency

    Time changes sap our energy. Plan ahead with these 5 tips to get re-energizing sleep now. Guest written by Corey Grenz, MS Exercise Science.

    The average person needs 7-8 hours of sleep every night. After you come to that realization (And respect it as humans need sleep) consider doing the following:

    1) Try to go to bed/wake up at consistent times each day. According to Matthew Walker PhD, who wrote the book ‘Why We Sleep’ this is the most important change to prioritize.

    2) Try to avoid sleeping more than 8 hours. When people try to catch up on sleep on the weekends it is usually due to not following habit #1. The practice of staying up extra late on the weekends and sleeping in is called ‘Social Lag’ by many experts and is nearly as bad as jet lag from traveling over different time zones.

    3) Try to avoid having caffeinated beverages after 2 pm. The half life of caffeine is 4-6 hours for most people. Having it later in the day will result in half the initial amount staying in your body 4-6 hours later making it harder to fall asleep.

    4) Consider taking naps that are between 10-20 minutes mid day if you need an energy boost later in the day. The practice of Siestas is common in other countries as well as Silicon Valley companies.

    5) Set a ‘Sleep Reminder Alarm‘ at night one hour prior to going to bed. This is to remind you to turn off electronic devices, take a warm shower, and plan the next day prior to going to bed.

    BONUS) Write down 3-5 things you are grateful for that happened that day. This will have a calming effect on you making falling asleep easier.

  • How to make your New Year’s strength board

    How to make your New Year’s strength board

    Forget New Year’s Resolutions and Vision Boards, learn how to make your 2021 Strength Board

    As we close out 2020, I want to thank each and every one of you for bringing forth so many of your strengths and kind hearts into such a dynamic year. 

    New Years bring new resolutions, but if you feel like every year brings new unfulfilled excitements that fizzle, you are not alone; you are human. 

    This year, I invite you to join me in a new perspective: A strength board

    A strength board focuses on uncovering your authenticity, and the core elements that can persist with you in any situation or goal you set out to tackle this year. 

    Here’s how to build your strength board:

    Start with your sticky notes. Scan the sample words below. Select words that resonate with you, writing one word down per sticky note. If words outside of this list surface, write them down too!

    When you pick words that resonate, it feels like the weight of the world has been lifted from your shoulders. The words feel like something you absolutely cannot live without, even if you were on an isolated island. Do not pick words that society has taught your to think of as “the right answers.” When you pick words the community has taught you to like, you feel constrained, obligated, or pressured to please others.

    AbundanceDedicationLeadershipResponsible
    AcceptanceDiversityLearningResponsive
    AccountabilityEfficientLoveSecure
    AchievementEmpathyLoyalSelfless
    AdvancementEnthusiasmMindfulnessSimple
    AdventureEthicsMotivationStable
    AmbitionExcellenceOptimismStrong
    AppreciationExpressivenessOriginalitySustainable
    AutonomyFairnessPassionSuccess
    BalanceFamilyPerformanceTeamwork
    BenevolenceFriendshipQualityThankful
    BoldnessFlexibilityRecognitionThoughtful
    BrillianceFreedomSecurityTraditional
    CalmnessFunServiceTransparent
    CaringGenerositySpiritualityTrustful
    ChallengeGraceSustainabilityUnderstanding
    CharityGrowthPeaceUnique
    CheerfulnessGlobalPerfectionUseful
    CommunityHappinessPlayfulVersatile
    CommitmentHealthPopularVibrant
    CompassionHonestyPowerfulVisionary
    CooperationHumilityPreparedWarm
    CollaborationHumorProactiveWealthy
    ConsistencyInclusivenessProfessionalWell
    ContributionIndividualityPunctualWise
    CreativityInnovationRadiantZealous
    CredibilityIntelligenceRelatable 
    CuriosityIntuitionReliable 
    DaringKindnessResilient 
    DecisivenessKnowledgeResourceful 

    Once you’ve finished writing your authentic word sticky notes, count how many you have. Are you sitting with a pile of more than 10? If so, group similar words together, then assign the category a name. Narrow it down to 10 max.

    Once you’ve picked your strengths, turn them into creative word art! You can use crayons & markers on paper, Power Point, or Apps. 

    After you create your strength board, share it! I’d love to see your work of art. I will share mine too! Post it in the Fitness Focus Fuel Facebook Page, or Post on IG and tag @dr.meredithbutulis 

    Let’s have a wonderful new year together!

  • 3 Essential Habits to Get Fit This Spring

    3 Essential Habits to Get Fit This Spring

    Seeking a more toned spring physique?

    Why is it that winter just brings on this fluffy feeling? Then we feel the need to jump into fitness when the swimsuit season arrives.

    Good news: you aren’t alone in asking this question. I hear this question from teammates, family members, patients, friends . . . at least every day. I even ask the question myself!

    More good news: if spending an hour in the gym every day isn’t your thing, there are a few daily essential habits that can really accelerate your Spring into Fitness physique changes! Even if you enjoy the gym, these foundations can help you too!

     

    Walking – Start by aiming for 10,000 steps/day. On average, each step burns .044 kcal. Many times we walk less in the winter because it’s cold outside. For example, in the winter, I often walk 6,000 steps/day. In the spring, I often walk 10,000 steps/day. That is a 5,280 kcal difference/month. The baseline walking difference accounts for 1.5 lbs/month. Even better, walking is often aerobic; it burns fat. We can see that aiming for more steps/day can accelerate how well your muscle tone can be seen.

     

    Sleep – Aim for at least 8 hours/night. I often hear weight loss clients mention “hormonal imbalances,” which may or may not be a major component of individual physique goals. However, sleep is the time for the body to restore and hormones to reset. If you have trouble getting to sleep, set a wind-down routine, such as brain dumping in a journal for 5 minutes, and performing a quick 5-minute yoga sequence.

    You can find many sequences by scrolling the video archives on my Facebook and Instagram pages. There are also several do-anywhere step-by-step workouts in my Mobility | Stability Equation E-books on Amazon.

     

    Hydration – Hydration not only promotes processing the body’s fuel well, but also promotes pliability of the muscles and fascia. If you’re interested in strength training, running, or sports, adding water can be an injury prevention bonus. Generally, start with at least half your body weight in ounces, and then adjust to individual needs and activities. Example: If you weigh 200 lbs, aim for 100 oz of water as your daily starting point. That is the equivalent of 6-7 re-fills of a standard 16 oz water bottle.

     

    Let’s get back to our foundations of fitness with steps, sleep, and hydration this spring! Have thoughts and questions? Please share a comment and I’ll respond.

  • 3 Tips and a Host of Resources for a Healthy Heart Lifestyle

    3 Tips and a Host of Resources for a Healthy Heart Lifestyle

    It’s Heart Health Month!

    How many people do you know affected by stroke, heart attack, or other heart/blood vessel conditions? What about the precursor of high cholesterol or high blood pressure?

    I know many.

    • My friend in her 20s had a heart attack while teaching fitness classes. She was very active, often teaching 3-5 high intensity classes per day. She had no warning signs.
    • My colleague in her 40s experienced a life changing cardiovascular event while taking a dance class. She had danced her whole life, at least an hour a day. She had no warning signs.
    • My uncle died from a stroke. He was in his 60s. He had no warning signs other than high blood pressure and high cholesterol. Overall, he felt fine in life, but was generally quite sedentary.
    • The list continues. There are many, many more.

    So many people have the option to choose quality of life for the next decades to come!

    Heart/cardiovascular disease continues to rank as the number one cause of death, but it is often preventable with lifestyle modification.

    With over 25% of people being affected, it’s time to take back your health today!

    Here are 3 daily lifestyle habits to promote your heart health:

    1. Sleep – Most adults need 7-9 hours of sleep/night. This is when your body recovers. Have you ever pulled an all-nighter and discovered that your heart rate was elevated the next day? Perhaps workouts felt really difficult as well. Your heart is trying to tell you that recovery is key for health. Make sleep a top priority instead of last priority. Take this sleep quality quiz, and discover more pearls on how sleep affects your health in this Experience L!fe article.
    2. Nutrition – Diets higher in fiber promote heart health. Vegetables, fruits, legumes, and whole grains contain fiber. Also replace your saturated fats with more unsaturated fats. Examples of unsaturated fats include tree nuts, olive oil, and avocado. Canada takes the lead in their new 2019 food guide with practical every day strategies on what to eat.
    3. Get moving – Many blogs call sitting the “new smoking,” meaning that being sedentary subtracts from your health. Add to your health by setting a goal like 10K steps/day. Need to adjust for more or less? Looking for ideas beyond walking? Here is a great interactive resource to Move Your Way.

    Now that we’ve explored the foundations of lifestyle, and many practical choose-your-own-adventure resources, what questions do you have on your healthy heart lifestyle? Leave a post or use the contact form, as I’m here to help and live a healthy lifestyle along side you every step of the way!

    Seeking more detailed practical tips? Join the monthly e-mail newsletter via the sign-up on the home page.