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Fortitude Nutrition Coaching

Sign In My Account
ABOUT
SERVICES
1 on 1 Nutrition Coaching
TeamFNC Online Community Subscription
Macabolic Mini Cut
Nutrition Seminars
Affiliate Service
RESULTS
FAQs
SHOP
BLOG
Blog
Functional Appreciation
CONTACT
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Shannon Beer
18 February 2021
Goals & Habits, Weight Loss / Fat Loss

Clarifying Your Values

Shannon Beer
18 February 2021
Goals & Habits, Weight Loss / Fat Loss

It’s helpful to think about who we want to be and how we want to live, not just how we want to look.

Tagged: positivity, value, worth, goals

Comment
Josh Smith
18 February 2021
Muscle Gain, Weight Loss / Fat Loss

How To Calculate Your Calories

Josh Smith
18 February 2021
Muscle Gain, Weight Loss / Fat Loss

There are a lot of calorie calculators and equations out there you can use. Here is a very simple 3 step method to help you calculate your calorie targets for your goals.

Tagged: calculate, calories, targets, weight loss, fat loss, muscle gain, weight maintenance

Comment
Josh Smith
11 February 2021

How To Overcome Psychological Barriers

Josh Smith
11 February 2021

Are there psychological barriers preventing you from taking action and moving towards your health and fitness goals? If so, we dive deeper into common psychological barriers and how you can DARE to overcome them. Read more >> https://www.fortitudenutritioncoaching.com.au/blog/how-to-overcome-psychological-barriers

Comment
Josh Smith
4 February 2021
Recipes & Reviews, Weight Loss / Fat Loss

FN'Chicken Schnitty Recipe

Josh Smith
4 February 2021
Recipes & Reviews, Weight Loss / Fat Loss

If you're looking for a lower Calorie, high protein Chicken Schnitzel recipe that is easy to make then we have you covered! This recipe has only 3 ingredients and is 100 calories lower than a typical schnitty.

Tagged: recipe, protein, fat loss, low calorie, comparison

Comment
Mackenzie Baker
25 January 2021
Myths & More

Should You Avoid Red Meat?

Mackenzie Baker
25 January 2021
Myths & More

Do the claims around red meat being "bad" have any legitimate backing, or is it just another example of fad dieting crap?

Tagged: myths, red meat, health

Comment
Ryan Gentle
12 January 2021
Weight Loss / Fat Loss, Goals & Habits

How To Deal With Cravings

Ryan Gentle
12 January 2021
Weight Loss / Fat Loss, Goals & Habits

There seems to be a huge difference in how often we feel cravings, what we crave, why we crave foods and how often we “give in” to cravings.

Tagged: cravings, deal, accept, acceptance

Comment
Shannon Beer
17 December 2020
Goals & Habits, Weight Loss / Fat Loss

How To Feel Better About Your Body

Shannon Beer
17 December 2020
Goals & Habits, Weight Loss / Fat Loss

We don’t have to wait until we’ve reached our goals in order to feel better and there is no guarantee that changing our body will make us happier.

Tagged: positive, positivity, happiness, body, value, worth

Comment
Josh Smith
10 December 2020
Goals & Habits

Solving Problems, Creating Solutions and Taking Action

Josh Smith
10 December 2020
Goals & Habits

The goal of problem-solving is to overcome obstacles and create a path towards a desired outcome, here is how to do it.

Tagged: problem solving, creating solutions, taking action, nutrition problems

Comment
Josh Smith
1 December 2020
Recipes & Reviews

FNC Carrot Cake

Josh Smith
1 December 2020
Recipes & Reviews

If you love carrot cake then the FNC Protein Carrot Cake takes the…cake

Tagged: recipe, snack, carrot cake, cake, dessert, diet

Comment
Mackenzie Baker
23 November 2020
Athletic Performance

What Should Vegan Athletes Eat?

Mackenzie Baker
23 November 2020
Athletic Performance

Ticking off nutrition “check boxes” as a vegan athlete is certainly achievable, however takes a bit of work and know-how.

Tagged: vegan, athlete, eat

Comment
Josh Smith
17 November 2020
Recipes & Reviews

FNC Banana Bread

Josh Smith
17 November 2020
Recipes & Reviews

We absolutely love banana bread and the FNC Banana Bread hits the FN’Sweet Spot.

Tagged: recipe, banana bread, snack

Comment
Ryan Gentle
10 November 2020
Weight Loss / Fat Loss

Consider Calories Before Avoiding Sugar

Ryan Gentle
10 November 2020
Weight Loss / Fat Loss

Weight loss diets containing added sugars do lead to weight loss and health improvements when Calories are reduced.

Tagged: sugar, calories, weight loss, fat loss, info, education

Comment
Shannon Beer
29 October 2020
Goals & Habits

You Don't Need More Motivation

Shannon Beer
29 October 2020
Goals & Habits

You are not faulty, you aren’t lacking motivation and you don’t need more willpower.

Tagged: motivation, willpower, goals

Comment
Josh Smith
17 October 2020
Goals & Habits

7 Strategies for Self Control

Josh Smith
17 October 2020
Goals & Habits

Do you feel like self control is your main barrier preventing you from achieving your goals?

Tagged: self control, willpower, strategies

Comment
Mackenzie Baker
28 September 2020
Myths & More

What is the Glycemic Index?

Mackenzie Baker
28 September 2020
Myths & More

Glycemic Index refers to the rise of sugar in your blood after eating something containing carbohydrates.

Tagged: glycemic index, carbs, index, glycemic, carbohydrate

Comment
Ryan Gentle
10 September 2020
Athletic Performance, Muscle Gain

8 Quick Creatine Tips

Ryan Gentle
10 September 2020
Athletic Performance, Muscle Gain

Creatine is the most effective legal supplement for improving lean body mass and high intensity sports performance.

Tagged: supplements, Muscle, Gain, athlete

Comment
Josh Smith
28 August 2020
Athletic Performance, Weight Loss / Fat loss, Myths & More, Weight Loss / Fat Loss

Does Nutrient Timing Matter?

Josh Smith
28 August 2020
Athletic Performance, Weight Loss / Fat loss, Myths & More, Weight Loss / Fat Loss

Nutrient timing can be a useful strategy for some people and for others it can add unnecessary stress to their diet. It all depends on the goals and preferences of the individual.

Tagged: nutrient timing

Comment
Josh Smith
20 August 2020
Myths & More, Weight Loss / Fat Loss

My Fitness Pal Errors: When The Numbers Don't Add Up

Josh Smith
20 August 2020
Myths & More, Weight Loss / Fat Loss

Apps like MyFitnessPal can be helpful in understanding calorie/macronutrient content of foods but there are many ways to track inaccurately.

Tagged: macros, tracking, mfp, errors, mistakes, myfitnesspal

Comment
Mackenzie Baker
11 August 2020
Myths & More, Weight Loss / Fat Loss

Detoxes: Useful or Useless?

Mackenzie Baker
11 August 2020
Myths & More, Weight Loss / Fat Loss

Do we need to detox, can they actually work and what should you consider before starting a detox.

Tagged: myth, detox, cleanse, useless, useful, toxins

Comment
Josh Smith
7 August 2020
Goals & Habits

Highlight The Positives

Josh Smith
7 August 2020
Goals & Habits

We tend to be pretty harsh judges of ourselves, days and habits so learn how to highlight the positives in each day and your habits.

Tagged: Mindset, Goals, Habits, positives

Comment
Older Posts
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At Fortitude Nutrition Coaching, we help our members create sustainable change and nutritional practices they can use for life.

We coach, collaborate and help our members overcome barriers they may face along the road towards reaching their goals.

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Fortitude Nutrition Coaching Blog Goals and Habits
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TOO MUCH FIBRE?⁠ ⁠ Most people should probably aim to increase their fibre intake.⁠ ⁠ Is there a set upper limit to fibre intake?⁠ ⁠ The Australian Gov currently has no set upper limit for dietary fibre, and stated. “A high intake of dietary fibre will not produce substantial deleterious effects when part of a healthy diet, so no upper level of intake is set.” [1]⁠ ⁠ So how can “too much fibre” be identified? “Too much” is probably the point where any of the following 4 things occur. ⁠ ⁠ Your guts hate you. The point at which gut upset occurs is going to be individual and may depend on existing fibre intake. Avoiding large sudden increases in fibre is advised. ⁠ ⁠ The timing of high fibre doses around exercise is more than your guts can handle. A high fibre meal might sit fine if you plan on sitting at your desk for several hours. But if you plan on partaking in hard exercise, you might want to limit fibre. ⁠ ⁠ An excessive fibre intake is leading to
SELF-CRITICISM⁠ ⁠ FN’Simple⁠ How do you speak to yourself when you slip up? ⁠ ⁠ Some of us can be pretty hard on ourselves- you are your own worst critic, as the saying goes. ⁠ ⁠ Usually, this makes us feel worse. We may even go into self-sabotage mode because we feel so bad! ⁠ ⁠ Being a little kinder to yourself may seem counterintuitive but it is actually a more effective way of achieving your goals. ⁠ ⁠ FN’Why⁠ Slipping up on our diet can make us feel like a failure. We may beat ourselves up for not having enough willpower and wonder why we find change so hard.⁠ ⁠ Sometimes we feel so guilty that we end up eating more and more. This can be a really hard cycle to break.⁠ ⁠ On paper, we can see that this isn’t helpful.⁠ ⁠ If our friends were talking about themselves in this way, we probably wouldn't sit there and agree with them. 'Yes, you're right, you've totally messed up. What a failure, you may as well give up!' ⁠ ⁠ The problem is, we struggle to be nice to ourse
INTERNAL & EXTERNAL EATING CUES⁠⁠ ⁠⁠ FN’Simple⁠⁠ When we are trying to change our eating habits or work towards a goal involving a change to our body composition, using some external cues to set starting points can be helpful.⁠⁠ ⁠⁠ Particularly with body composition goals, considering Calories and protein can certainly give us metrics to help with a starting point to then see if and how our body changes over time. ⁠⁠ ⁠⁠ An over-reliance of external cues may leave us vulnerable to eating environments which are unfamiliar, out of our control, social, as well as variations in our appetite. ⁠⁠ ⁠⁠ FN’Why⁠⁠ It can take time and practice to really notice our internal hunger and fullness cues. ⁠⁠ ⁠⁠ We may have switched off those internal cues if we have been eating according to external rules; such as Calories, macros and a set eating schedule.⁠⁠ ⁠⁠ There is nothing wrong with using external cues to help us, however try to aim for a flexible approach where you still notice you
PSYCHOLOGICAL BARRIERS⁠ ⁠ You’ve set yourself a goal.⁠ ⁠ Found out what you need to do to achieve that goal.⁠ ⁠ Created an action plan.⁠ ⁠ You’re all set to start on Monday.⁠ ⁠ But then something stops you.⁠ ⁠ ⁠ Something is holding you back. ⁠ ⁠ ⁠ Not physically, but mentally. ⁠ ⁠ ⁠ Quite often when we plan to make positive changes to our lives we encounter some psychological barriers.⁠ ⁠ ⁠ We can categorise these psychological barriers into 4 main categories using the acronym FEAR.⁠ ⁠ F = Fusion with unhelpful thoughts⁠ ⁠ E = Excessive goals⁠ ⁠ A = Avoidance of discomfort⁠ ⁠ R = Remoteness from values⁠ ⁠ If you want to read more about overcoming psychological barriers, check out our blog “How To Overcome Psychological Barriers”⁠ ⁠ Head over to the blog on our website or follow the linktree in our bio.⁠ ⁠ https://www.fortitudenutritioncoaching.com.au/blog/how-to-overcome-psychological-barriers⁠
BREAKFAST CARBS⁠ ⁠ FN'simple.⁠ ⁠ Low-carb, high-fat breakfast advocates often blame a spike in blood sugar from a high carb breakfast for causing cravings and higher Calorie intakes as the backing behind their recommendations for a low-carb breakfast.⁠ ⁠ However, this has not been consistently shown in studies that directly measured appetite and Calorie intake mid-morning and lunch.⁠ ⁠ FN'why⁠ ⁠ Two studies found no significant difference in appetite and Calorie consumption after eating a high or low carb meal despite differences in blood sugar levels.[1,2]⁠ ⁠ One study found greater hunger with a higher carb breakfast, but the differences in ratios of carbs and fats contained within the test meals were so similar that they shouldn’t really be distinguished as "high carb versus high fat". [3]⁠ ⁠ Another well-designed study added the variable of fibre which slows down blood sugar rises after a meal. They found the high carb, high fibre breakfast resulted in the lowest ap
A COUNTERINTUITIVE TIP FOR SOCIAL OCCASIONS ⁠ ⁠ So you’re about to go out to dinner, or perhaps to a BBQ or friends place for food. ⁠ ⁠ There is going to be lots of yummy food, and it may even be free.⁠ ⁠ It makes logical sense to enter a social occasion hungry and ‘ready to eat’. ⁠ ⁠ However, when you’re hungry, maybe a little ‘hangry’ and irritable, you may find it very difficult to make mindful food related decisions. Especially if you pair that “hungriness” with accumulating anticipation and excitement.⁠ ⁠ If you approach social occasions with something in your stomach, it might help you take a second, stop and think about what and how much you need to consume to get maximum enjoyment from the occasion. ⁠ ⁠ Almost always the primary aim for a social occasion is enjoyment and yes this involves indulging. ⁠ ⁠ Freely indulging in delicious food for enjoyment is great. Filling up on indulgence foods after a day of not eating may not be th
NORMALISE THE MINI⁠ ⁠ FN’Simple⁠ Portion sizes have grown significantly. ⁠ ⁠ Our new normal sizes are large.⁠ ⁠ Our old normal are labelled mini, small and junior. ⁠ ⁠ When buying food or indulgences, consider trying to normalise the mini. ⁠ ⁠ FN’Why⁠ Portion sizes have increased, especially for ready made meals, restaurant meals and indulgence snacky foods.⁠ ⁠ Most research into growing portion sizes is from the USA. Some from the UK suggests that not all portion sizes have increased but many meals and indulgences have. Interestingly when compared with France, portion sizes in the USA are about 25% larger on average.⁠ ⁠ When offered more food, we tend to eat more food. ⁠ ⁠ The temptations of value can be hard to resist; a cheap upgrade seems too good to resist. ⁠ ⁠ The labelling of smaller sizes can often make it sound inappropriate for adults; mini, small, junior.⁠ ⁠ Often, even the smallest size of indulgences is above the Australian Dietary Guideline of keeping indulgen
FUNCTIONALITY APPRECIATION⁠ ⁠ FN’Simple⁠ We are often so caught up in how our body looks that we often forget to think about all of the things our body can do for us. ⁠ ⁠ Shifting some of the focus from our appearance and appreciating what our bodies can do is a great way to improve how you feel about yourself.⁠ ⁠ FN’Why⁠ If you find yourself often complaining about your appearance or feeling bad about how your body looks, try showing yourself some gratitude for everything that your body can do.⁠ ⁠ This doesn’t have to be limited to lifting heavy weights or performing well at the gym, although that's great too.⁠ ⁠ If that's the only way you know to appreciate your body, it can be easy to get caught in a comparison trap against all of the people who are fitter and stronger than you.⁠ ⁠ Body functionality isn't just about fitness.⁠ ⁠ It's about everything your body allows you to do; like listening to your favourite music, cuddling a loved one, or going on beach walks.⁠
 

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