Michelle: I’m trying to be more mindful of what I eat, even when I’m out. But it can be hard to know what the best choices are. Can you suggest good picks for, say, a mall food court or a pub?
Leanne: It’s great that you’re focusing on being more mindful of what you eat, even when you’re out. Whether you’re at a mall food court or a pub, there are usually healthier options available with a little thought. At a mall food court, one of the best choices is to go for grilled over fried options. For example, grilled chicken wraps, sandwiches, or salads can be good picks. Many offer bowls with brown rice or quinoa with lean proteins like grilled chicken, tofu, or fish, packed with veggies. Salads are a great option with dressing on the side. Wraps are another solid choice; fill them with lean proteins and veggies and choose a lighter dressing or hummus.
When you’re at a pub, go for grilled proteins like fish or chicken, or veggie skewers. Avoid anything that’s breaded or battered. Craving a burger? Ask for a lettuce wrap instead of a bun and pair it with salad or roasted veggies, instead of fries. A grilled chicken or salmon salad is also a great option! Many pubs also offer veggie or plant-based burgers, which are often lower in calories and nutrient-dense. For appetizers, guacamole and salsa with whole-grain chips, roasted veggies, or a small portion of hummus with veggies.
The key to being mindful is portion control—if the portions are large, consider sharing or saving half for later. Choose water to drink as we often mistake thirst for hunger.
Michelle: If I’m pressed for time and have to shorten my workout, is it better to do fewer sets of all my planned exercises or drop one exercise completely?
Leanne: The workouts on my program are designed to be completed in less than an hour including your warm-up. Pressed for time? Choose one you know takes less time, or where you need less recovery time between sets, like an arm workout. You can also super-set exercises!
Michelle: What are your thoughts about cardio days? What’s the ideal heart rate zone? Like, is a brisk walk with the dogs enough or should I hop on the treadmill on an incline to make sure I’m getting a good sweat on?
Leanne: All TIE programs are custom-designed for the individual. However, if you’re speaking to an active rest day, I encourage my clients to use these days for active recovery. It’s about staying active! If you enjoy walking, running, cycling, or yoga, feel free to do any of those! As for a specific cardio day, if it’s programmed, I’ll list the calories to be burned. Working within your target heart rate of 70-80% is a great goal too!
To calculate 80% of the max heart rate for a 55-year-old:
- Find your maximum heart rate: Subtract your age from 220.
220 – 55 = 165 (this is your max heart rate). - Calculate 80% of your max heart rate: Multiply your max heart rate by 0.80.
165 x 0.80 = 132 beats per minute (bpm).
So, for a 55-year-old, 80% of their max heart rate would be 132 bpm. This is the target heart rate to aim for to stay at 80% of your max during exercise.
Michelle: I’m thinking it might be a good idea to throw a snack in my purse for those days when I’m out running around so I’m not tempted to grab something that’s not really healthy for me (yes, I mean Mini Eggs they’re JUST SO TASTY). What’s something easy that I can stash in a little bag for later?
Leanne: Start by reviewing your nutrition plan! Planning ahead for the day is crucial! Small bags of pre-measured nuts, protein powder, or RXBars are great go-to options to keep in your purse!
Michelle: I’ve added some select vitamin supplements, protein shakes, BCAA and now creatine to my daily diet. What’s your philosophy about supplementation? Does it give you an advantage to your workouts or is it more like an insurance policy in case your diet is lacking something?
Leanne: Great question! Supplementation definitely plays a role in supporting your fitness goals, but it should complement a balanced diet, not replace it. Ideally, get most nutrients from whole foods, as they provide a broad spectrum of vitamins and minerals supplements can’t replicate. That being said, supplements are useful in a lot of situations and are often recommended.
For instance, protein shakes are great for ensuring you’re meeting your protein needs, especially if you’re busy or need something quick post-workout. BCAAs can help with muscle recovery and reducing soreness, especially during intense training. Creatine can enhance strength, power, and muscle mass gains, particularly in high-intensity activities.
In many cases, supplements act as an insurance policy to fill in the gaps where your diet might be lacking. If you’re not consistently hitting your daily protein goal supplements like protein powder or creatine can be a great addition.
I always encourage people to prioritize getting as many nutrients as possible from food. Supplements can enhance your progress, but they’re not a substitute for a healthy, well-balanced diet. They’re a tool to optimize your performance and recovery, not the magic bullet for success.
Michelle: And finally, sometimes my bad shoulder tells me that if I didn’t eat everything on my plan, maybe I’d lose weight faster. I know many of us struggle with finding that perfect tipping point where you’re in a calorie deficit to burn fat but still eating enough to build muscle. Can you talk about how you structure your nutrition plan and why eating less can backfire?
Leanne: Thank you for asking! Finding that balance between a calorie deficit for fat loss and eating enough to build muscle can be tricky. It’s all about nutrient timing, calorie balance, and recovery—you want to ensure you’re fueling your body properly to support both muscle growth and fat loss.
When it comes to structuring a nutrition plan, I recommend focusing on adequate protein intake first. Protein is essential for muscle repair and growth, and it also helps you maintain lean muscle mass while in a calorie deficit. If you’re cutting calories too much and not eating enough protein, your body might break down muscle for energy, slowing your metabolism and hindering progress.
Healthy fats and complex carbohydrates are also incredibly important. Healthy fats support hormone function and carbs give you the energy needed for intense workouts. If you’re eating too little of these, you could feel fatigued or weak during your workouts, which could affect your muscle-building potential.
As for eating less to lose weight faster, it’s easy to think that cutting calories drastically will speed up the process, but it often backfires. When you significantly reduce your calorie intake, your body can go into “starvation mode,” which slows your metabolism and makes it harder to burn fat. Your body starts to hang onto fat because it thinks you are not going to continue to fuel it! If you don’t fuel your muscles properly, they’ll have less energy for recovery and growth, and you may actually lose muscle mass instead of fat. This can lead to a drop in your overall metabolism, meaning you’ll burn fewer calories even when at rest.
The sustainable approach is to focus on a moderate calorie deficit—aim for a slow and steady weight loss of about 0.5 to 1 pound per week. It’s also key to tune into your body, especially with that shoulder pain you mentioned. If you’re feeling pain or discomfort, it might be a sign that your body needs more recovery or better nutrition to support healing. Adequate nutrition can help prevent injury and aid in recovery, allowing you to train harder and more consistently in the long run. Shoulder pain should be addressed with outside sources, such as your medical practitioner or physiotherapist, to ensure there isn’t an underlying issue.
A balanced approach, focusing on proper protein, fats, and carbs, along with a moderate calorie deficit, will give you the best of both worlds—fat loss without compromising muscle growth. Hope that helps! Not sure where to start on your own? Reach out to Coach Leanne today to start your fitness journey!
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