Hello everyone! I can't believe it's already Day 100 of my Precision Nutrition for Woman program! Reaching this milestone is a testament to the dedication and effort I've put into transforming my habits and lifestyle. Every day, including today, has been a step towards a healthier, more fulfilled me. Of course, the PN program is a whole year so there is still lots to learn, so stay tuned! Workout Progress and Kitchen Confidence Today's workout felt more comfortable as the exercises have become familiar compared to learning them last week. This ease in the routine reflects not only improved physical strength but also mental adaptability to the program's demands. I appreciate that the warmup and cool down is the same each time and continue to do my workout in my home gym for me time without any distractions. The lesson of the day focused on building confidence in the kitchen, which is crucial for sustaining our PN-friendly meal planning. It emphasized the importance o...

Hello again! With the weekend here and no specific lessons or live sessions in the PN program, it's a quieter day dedicated to reflection and self-directed activities.  Diving Into Nutritional Tracking Today, I started using the tracking sheets provided by our coaches to monitor my intake of proteins, veggies, carbs, and fats. Breaking down meals into these components is quite an eye-opener, and I appreciate using our hands as a simple, scale-free measurement tool. It makes the process straightforward and less technical, which really aligns with my approach to keeping things stress-free in the kitchen.  I'm looking forward to the new habit on plating to see what is recommended and compare the two to see where I can start to make adjustments. I am also trying to use some of the things from the Intuitive Eating book and trust what my body wants to eat, when possible, so not 100% sure how those two things will come together. Active Recovery and Rainy Days The weather has blessed ...

Hello again! As we wrap up another week, today was packed with learning and activities—a double dose of insights from our program coaches and a fresh workout routine. Unpacking the Lessons Today's lesson encouraged us to review our body signal tracking data from yesterday and engage in self-coaching. Analyzing my own data was enlightening; it highlighted how significantly lack of sleep and pain from my PCOS/period affects my energy and mood throughout the day. Despite having a nap, I realized that doesn't fully counteract the tiredness from disrupted sleep. If I were to advise a "client" (myself in this case), I’d commend the efforts to maintain slow eating, regular hydration, and exercise even during these rough patches and remind them that PCOS is rough and periods don't last forever. Workout Progress and Gardening Gains I tackled the third new workout routine of the second phase today, continuing with bodyweight exercises and resistance bands. There’s something...

Hello, everyone! Day 94 has been a whirlwind of emotions and activities, heavily influenced by yet another night of broken sleep due to my period—a common challenge but one that hasn't troubled me this frequently in a while. Tired is indeed the word of the day, pun fully intended. Navigating Through Fatigue Today's lesson was making ourselves the experiment. I embarked on another scientific endeavor—collecting a snapshot of my body's current state, but not through photographs. Instead, I focused on tracking how I felt at various intervals, aiming to read my "inner compass" more effectively. This wasn't just about adhering to an abstract concept; it was about concrete data gathering to improve my day-to-day living. Tracking the Inner Compass Throughout the day, I used my phone’s timer to remind me every two hours to record my energy levels, calmness, focus, and mood on a scale from 1 to 10. These periodic check-ins helped me recognize the fluctuations in my fee...

Embracing Feedback Over Failure Today’s Precision Nutrition lesson today emphasized the shift from viewing mishaps as failures to seeing them as valuable feedback. Using examples like if you stumbled on a rocky path, it just means you found a rock that wasn't steady—no worries, you haven't failed at walking. This one really hit home to me, I use something similar when I am working with mums as a lactation consultant - if you latch the baby in X position and it doesn't work for one of you, that doesn't mean you have failed at breastfeeding. Their gym example, if you lose your balance in the gym trying a new exercise, it's just a sign you might have leaned a bit too far one way. That's not failing at exercise, that's learning to balance better. And if those super spicy wings gave you a tough night, well, you've just learned what doesn't work for your stomach. You haven't failed at eating; you've just discovered more about your body's reacti...

Weekly Recap and Preparation Today's lesson served as a weekly recap and a gentle nudge to prepare for the coming week by stocking up on healthy fats, such as ripening avocados. I'm even toying with the idea of growing my own avocado plants from pits, although my past attempts haven't been successful even though it is supposed to be one of the simplest things to root and grow. Here's to hoping for a green thumb this time! Active Recovery and Practical Tasks As part of my active recovery day, I engaged in NEAT activities like gardening and cleaning out my car—always surprising what accumulates under the seats when you're sharing the space with a son and a dog! She watched to make sure that I didn't throw out any of her toys and helpfully carried them into the house. Regular walks with the dog around the neighborhood also topped off my activity for the day. Training with the New Muzzle I introduced a larger muzzle to my dog because the one last week was too small,...