[text_block style=”style_1.png” align=”center” font_size=”9″](Special Instructions – Click on PDF icon to download the pdf. If any video were not to play in your browser, check another browser, enable flash on www.brianparana.com, or simply click the “YouTube” symbol in the video player that pops up.)[/text_block]
In this video, understand the Ins & Outs of thousands of conversations with clients on how to create a “middle gear” around nutrition and dieting. (Follow along with the pdf attachment – apologies for some of the blurry images due to the upload process)
This simple comprehensive not complete visual guide allows you to design the perfect fat burning meal. Follow the easy meal template today and boost your metabolism.
The Meal Design Worksheet is here for you to pick 5 meals that you will completely enable you to be successful. Combining your meals in this manner will ensure the most fat burning type of meal possible.
As humans, we naturally eat the same foods day in and day out. If we can start there and allow you to portion out foods better to achieve success then you’ll have the sustainable results you want.
Download and fill in your 5 ideal meals that you will truly enjoy. Once you get those portioned out then you can create 5 more foods.
Here’s a great visual to help you understand what you should be aiming for each time you sit down to eat a meal. This is a go-to method for portion control when it comes to coaching new clients. There are inaccuracies to it, but it’s a very practical and easy way to start gaining awareness towards success in the kitchen. Protein = Palm Fat = Finger (Thumb) Carbohydrate = Cupped Hand Vegetables = Fist
In this video learn how to set your day up for nutritional success so that your food choices align with your lifestyle. Most importantly, it easy to follow. Skip following complex food rules that make dieting more challenging than it needs to be.
Get the Daily Diet Structure worksheet to get leverage over yourself. Your diet should look similar day in and week out based on the foods and the timing of the meals you eat.
Download this worksheet to set your nutrition schedule on autopilot towards your success.
One of the most important issues related to nutrition is reading food labels. Dive into this worksheet to further understand what your foods are made of and how they impact your daily nutrition.
The Spot the Difference pdf is here for you to see the small differences between a modest amount of calories and much larger portions. The plates sometimes look just about the same but the calories have a much bigger gap. Can you spot the difference?
In this video you’ll learn how your metabolism really works. This will help you overcome any dieting “myths” and nutritional “laws” you may have heard about when it comes to your metabolism.
In this video, here is a powerful analogy to relate to your metabolism and how we want you to consider fueling fat loss rather than trying to starve it off.
Learn why you should consider using protein powder to help supplement your protein intake if you have trouble meeting your protein requirements for the day.
Also learn 3 easy to use recipes that you can incorporate protein powder in.
Learn what super shakes are and how you can include them in your daily nutrition choices. Learn how to build a super nutritious shake in a matter of minutes that meets your needs in a delicious way!
FLEXIBLE DIETING: What is it? It’s a method of dieting that revolves around meeting daily macronutritional intake targets.
Counting macros is superior to counting just calories. It allows you to focus on improving body composition. Once you learn what your food choices really are in terms of carbs, protein, and fat – you will be forever free from traditional dieting.
Learn about how to use myfitnesspal for the flexible diet approach
MyFitnessPal is the go to app when it comes to Flexible Dieting.
Learn the In’s & Out’s of MyFitnessPal and how easy it is to track all of your macronutrients. Do note that they continually update and change the look of the app but the functionality will be the same.
[text_block style=”style_1.png” align=”left” font_size=”16″ font_color=”%23cc0000″ line_height=”20″]In this video, learn how to calculate your own calorie intake.
Learn what your basal metabolic rate is and how that affects the amount of food you should eat.
Learn what the calorie zig-zag is and how important it is for maintaining your goals even if you feel like you were off for a day or two.[/text_block]
Collect and observe a week’s worth of nutrition data from MyFitnessPal.
In this video, I talk about how you gain a better understanding of how your tracking is paying off with your results and more importantly how accurate it is towards you reaching your goals.
This simple tool is a great way to evaluate your progress over time and helps keep you in check with that progress.
Looking at your MyFitnessPal at the end of the day and aren’t quite sure what to eat? Here are a few options that can point you in the right direction to help you fill in the macro gaps.
Still having trouble identifying what food is what? Check out this quick visual to identify what food generally is to help you close the gaps on your food choices for the day.
Sugar is prevalent in our society and is added to everything. In this video learn about how much is actually inside these common beverages you could purchase most places. You may be shocked and how much you see.
Important Note About Sugar
When reading nutrition labels, sugar should be less than half of the total carbs. Meaning is something has 30g of carbs in it then there should be 15g or less of sugar in that product.
-Note that these apply a bit more to those who have been very studious through their nutriiton processand tend to work best to alleviate metabolic adaption
In this video, learn about how these 10 simple strategies can completely change the way you look at how you approach not only food but fitness and overall health as well. Apply even one of these strategies then you’ll see a major difference in the results you get.
In this video, learn how to manage the stressful times of the Holiday, special events, and certain situations you may find yourself in when you don’t have much control over the food choices or activities.
In this booklet there is step-by-step guide to start with less then 20 pages stuffed with a workout, nutrition meal template, shopping lists, even a fat burning cardio workout for you to do.
The Ins & Outs of Flexible Dieting
