Sometimes the doctor telling you that you’re healthy is like getting a “D” on your final exam. Sure you passed the test, but barely. Just because you’re not sick doesn’t mean that you’re healthy.
Similar can be true for some of the “average” or “normal” ranges out there and it can help to dig a little bit deeper. In the USA obesity prevalence has increased from 30.5% to 42.4% from 1999-2000 through 2017-2018. During the same time, the prevalence of severe obesity increased from 4.7% to 9.2%.
Likewise, Malaysia is the most obese country in Southeast Asia with the 2019 National Health and Morbidity Survey showing that 50.1% of the adult population as overweight, 19.7% of these being obese.
Being an average weight in 2021 is a whole lot unhealthier than it was in the past!
We like to look at health as a continuum. It’s not a binary situation where either you’re sick or not sick. Our goal as coaches for ourselves and our community is to improve health. The great thing about this is that it doesn’t start at perfection and it doesn’t stop at passing doctor’s physical exam.
Trying to be perfect is the fastest way to achieve failure. Our markers for success aren’t perfection, just continued improvement. Focusing on being just a bit better today than yesterday moves mountains in the long term. This might mean starting the day with a walk, adding a piece of fruit into lunch, or opting for some water instead of juice.
Notice all of those examples are things that we can ADD to our daily healthy habits. Looking at what we can improve, what we can add, and how we can be better are the most reliable ways to achieve our goals.
In contrast the typically restrictive “diet” tends to promote failure as we’re focusing on what NOT to do. “I can’t eat donuts”, “I won’t have desert”, “I need to avoid fruit because it’s too sugary”, etc. The key here is that you’re focusing on the negative! Which means whenever you’re thinking about it you’re triggering your brain to want that item more.
When you practice this improvement mindset, satisfaction comes with progress. We don’t settle at getting our blood pressure into normal ranges or moving out of obesity on the BMI scale. Don’t get us wrong, we celebrate these milestones! Then we keep on improving. Not because we’re never happy, but because we’ve learned that it feels good to be healthy and we’re never happier than when we feel good.
100 Days Closed
Today marks the 100th day in 2021 alone of the forced closure of gyms and fitness centers in Malaysia. We’ve been shut down for more than 50% of this year with no end in sight.
100 Days of our coaches not having the ability to help people combat the co-morbidities associated with severe COVID-19 infection risk.
100 Days of our members not getting fitter, losing fat, and gaining muscle.
100 Days of increased BMI, blood pressure, LDL cholesterol levels, and other markers of poor health.
100 Days of our mental health suffering and sense of isolation increasing.
100 Days of ineffective policies failing to improve the health or economy of the country.
100 Days of our business drowning, and the Malaysian fitness industry dying.
We know that prevention is the key to quality health and actively that working on our fitness and nutrition provides far greater benefits than trying to cure illness once it happens. We work hard to be healthy and deserve the right to be so. An ounce of prevention is worth a pound of cure.
In a time when the world is opening back up and many countries are encouraging their citizens to not just avoid COVID-19 but to improve their overall health through fitness and nutrition, Malaysia has moved backwards. Imprisoning communities behind razor wire isn’t helping anyone’s health, but gyms do.
Until we’re able to reopen we’ll keep doing our best to serve our community under the imposed restrictions. We’ll continue to provide equipment and virtual coaching to our members as well as advice on how to make the best of this extremely frustrating situation. We encourage anyone who needs to talk to reach out.
For many the “cure” is proving to be far worse than the disease, especially for those of us who routinely put our efforts into building our own immune systems and ability to prevent any severe illness. We’re here to help. We hope to see you soon. Reach out if you need anything.
Are you feeling stuck?
Are you looking for a breakthrough to help you become the healthiest version of yourself?
We get it!
We have ALL been there.
When you are feeling stuck, you need something new and someone to help you get there!
Nutrition coaches are there to be your guide and help you become the healthiest version of yourself.
Here are 3 reasons why you need a coach:
A coach to provide you with a clear path -- Unsure what to do or how to navigate a certain situation? A coach is there to help you and give you simple tips to help you take action! These daily actions will create healthy habits leading you to your healthy lifestyle.
An outsider’s perspective -- A coach will help you look at your situation from another point of view and provide solutions that are different from the ones that may have failed for you in the past.
Someone to provide you with accountability -- The most important role of a nutrition coach is to provide clients with accountability to what you commit to. If you find yourself falling off track, your coach is there to help you get back on track to reach your goals!
If you are ready to take control of your health, feel confident in your skin and see lasting results, we want to help you!
It’s easy to get started,
From there, we will chat about you, your goals and create a plan to help you!
Let’s do this!
The FitLah Health and Wellness Team
Plant-based diets have become wildly popular. This means a ton of new products and a flood of information about them. We know that this can leave you feeling overwhelmed and confused about this diet.
We are here to help! We want to discuss 3 myths about plant based diets and provide some educational information you know you can trust!
Myth #1 Eating “plant-based” means that you follow a vegan or vegetarian diet
Plant-based eating means prioritizing whole plant foods in your diet. It doesn’t mean that you need to follow a strict vegan or vegetarian eating pattern, or eliminate any food group all together. There is more than one way to adopt a more plant-based style of eating, but the key is to include more vegetables, fruit, whole grains, nuts, seeds, legumes and plant- derived fats.
Myth #2 It is difficult to meet protein needs on a plant-based diet
Prioritizing whole plan foods doesn’t mean you aren’t going to get enough protein. Protein is found in almost all plant-based foods and when consuming a balanced diet protein intake should be more than adequate. Include plant-based foods such as beans, legumes, nut butters, soy milk, tofu, tempeh, nuts and seeds to up your protein intake.
Myth #3 All plant-based foods are healthy
Just because something is labeled “plant-based” doesn't mean it's automatically healthy. There are vegan or vegetarian versions of almost everything these days, but that doesn’t mean that they are a good option (Oreos are technically vegan). The best strategy to eat healthy on a plant-based diet is to focus more on whole foods. A healthy plant-based diet is one that is both balanced and diverse. Ideally, it should be high in whole foods and limited in processed foods.
Are you struggling to navigate all the confusion about plant-based diets? We can help!
Click the link below and Apply for coaching OR Book a free intro today!
Did you know that the Dietary Guidelines for Malaysia recommends that the average adult eats at least three (3) servings of vegetables and at least two (2) serving of fruits in their daily diets? But in a 2018 study it was found that 80 per cent of Malaysians do not consume sufficient vegetables and fruits essential for a healthy diet!
Meanwhile the Dietary Guidelines for Americans recommends that the average adult consume 2 ½ cups of vegetables in their daily diet. But USDA food consumption surveys found that the average American is consuming only 1 ⅖ cups of vegetables per day.
We understand that it can be difficult to hit the recommended daily amount, so here are 5 easy tips to help you increase your vegetable intake:
Tip 1: Clean and cut your veggies ahead of time
After you go shopping, aim to block out just 20-30 minutes right after. This will give you time to rinse, chop, and pre portion out your veggies for the week. Don’t forget to store them front and center of the fridge as a great way to remind you to choose those whole food options!
Tip #2 Try roasting or air frying your veggies
You may feel you don’t like broccoli (or any veggie) after having a steamed version of it. Texture or mouth feel is so important when it comes to our experience with food! Instead try roasting your broccoli. The crunchy texture of roasted broccoli will be a dish EVERYONE can get excited about!
Tip #3 Sneaking Vegetables into a Dish
Find creative ways to add vegetables into a dish with great flavour so it feels incorporated into what you are eating rather than needing to get through the veggies alone on the side of your plate. Check out a few of our favourite recipes to help you do this.
Tip #4 Add veggies like frozen spinach, kale or cauliflower to your smoothie.
You may be thinking - what in the world - but we swear by this tip! We LOVE it! Adding frozen riced cauliflower gives your smoothie a creamy consistency.
Tip 5: Add veggies to your breakfast
A sure fire way to get closer to the recommended amount of vegetables is starting early with breakfast. Add your favourite veggies to those egg muffins, smoothies, omelettes, or breakfast sandwiches!
Eating vegetables is crucial for our health and wellness.
Try out these 5 easy tips and if you are looking for more guidance, support, and accountability...
Have you ever heard, “If you fail to plan, you plan to fail”? Odds are not only have you heard this but you have experienced this in one way or another.
As nutrition is the foundation to everything we do, the foundation to our nutrition is having a great plan! Here are 5 easy steps to help you food prep for success:
Tip #1: Pick 3 staple recipes that look good to you!
We recommend starting with 1 breakfast, and 2 meals. Not only do you have some tasty food to look forward to, but it will be easier on those busy days when you just don't have enough energy to plan out the meal.
Check out these favorites:
Breakfast: Sweet Potato Hash Egg Muffins
Protein: Crockpot Pulled Chicken
Side Dish: Cinnamon Roasted Squash
Tip #2: Plan your staples: Veggies & Snacks!
Pair your staple recipes with veggies for a complete meal!!! We love to put roasted broccoli with the crockpot pulled chicken!
Don’t forget the snacks! Balanced and healthy snacks are easy to forget about as we mindlessly grab processed snacks in the pantry. Instead, plan out some fruits like apples or bananas with your favourite nut/seed butter or maybe grapes with a few almonds on the side.
Tip #3: Do an inventory of your pantry and refrigerator!
Be sure to look over the things you have and write down the things you need on a grocery list! Taking the time to plan first before you shop will help you stay focused and ensure you are buying what you need!
Tip #4: Go Grocery Shopping!
Be sure to stick to the list and don't go shopping while you are hungry. Way too many chip bags and cookies have been bought on an empty stomach. Here is a common mistake: Not looking at the label to make an informed choice.
Tip #5: Meal Prep!
Once you get home, block out the hour after to bring everything in and begin your meal prep.
---> Get the slowcooker going with the Pulled Chicken
---> Preheat the oven for some Meatloaf Muffins
---> Get our famous Egg Roll in a Bowl going on the stove, and be sure to rinse, chop, and portion out those veggies.
Pro tip: Place them front and center in the fridge to remind everyone in the house to reach for them first!
Meal prep does NOT need to be an all day affair so consider recipes you can make simultaneously.
Be sure to check out all of our amazing recipes HERE and if you are looking to gain confidence in meal planning and prepping to hit your short and long term health and wellness goals, be sure to schedule a FREE intro today!
Ever had one of those days where you just can’t seem to get enough sleep and you keep hitting the snooze button? How about one of those mornings where you look up and you realize you should have left 5 minutes ago?
I know I have those days and when I do, I don’t have time to get a balanced breakfast in, so I skip it. Sound familiar?
Here’s the harsh truth:
Skipping meals can cause you to overeat later in the day.
One thing many of my clients have had success with is to prepare breakfast options that are grab and go- so when we are running out the door we can snag our breakfast on the way.
When making your grab and go breakfast options (or any breakfast for that matter), you want to work on balanced options that include protein, carbs and healthy fat. Check out the 3 balanced recipes below that are not only quick and easy, but also kid-approved (for you parents out there)!!
You can find all of these recipes on our website
Double chocolate overnight oats -- the secret to this recipe is the greek yogurt, it’s loaded with protein and makes the overnight oats creamy.
Green Machine Smoothie-- smoothies can be a great option. The problem is many times they are loaded with carbs and missing protein and healthy fat. This recipe is very balanced.
Egg muffins -- make it your own by adding your favourite toppings. Pair with fruit for a balanced breakfast. These are also great reheated!
Add these three recipes to your breakfast rotation for meal prep!
P.S.---> Don’t forget to set a reminder to grab your breakfast- my athletes like to put a sticky note on the front door that says “Don’t Forget Breakfast.”
Lifestyle. I mean, I’m sure you’ve heard this term before. Your lifestyle, the lifestyle you live. But what exactly does that mean?
In the simplest form, it is the way in which you live. Lifestyle can be a combination of the people that you surround yourself with, where you live, religion, as well as culture.
According to the World Health Organization, 60% of related factors to individual health and quality of life are correlated with your lifestyle. But unfortunately, millions of people follow an unhealthy lifestyle. Let’s make the switch, here are 3 things you need for a healthy lifestyle:
#1 Support System
It is important to have support that is going to positively reinforce what you want to accomplish. If your spouse, significant other, coworkers, or roommate are not on board, it is going to be so tough.
Think of your WHY, and share it with your support system. Let’s be honest, if someone loves and cares about you, and they know something is important to you and understand the emotion behind what you’re trying to accomplish, they are going to support you.
#2 Strive for progress over perfection
Life happens, things happen and it’s okay. It’s what’s important to strive for with progress is finding the bright spots. Find the things that you are doing well, so that positively reinforces those habits and behaviors, and gives you motivation to continue.
How are you moving better? How’s your mood? How’s your energy level? There’s so many other factors. How are your clothes fitting?
#3 Keep it simple
Ditch the all or nothing mentality.
This is a problem because we live in a microwave society. Everything in our culture is instant gratification, many people want to see results yesterday for work that they haven't even put in yet. It’s not possible when talking about achieving a healthy lifestyle and achieving lasting results.
In order to see lasting results, you really need to slow down and focus on only one thing at a time. Sometimes it’s tough to figure out the one thing you should be focusing on and that is where coaches come in.
Nutrition coaches are there to guide you every step of the way, and most importantly, keep you accountable
If you need a nutrition coach- we have got you covered. All you have to do is book a free intro to get started.
Did you know that 95% of your success or failure can be attributed to WHO you surround yourself with. You need a friend, accountability partner, coach, neighbor, or roommate to support you on your journey. Do the people in your inner circle help SUPPORT or INHIBIT your progress towards your goals?
As much as we don’t like to admit it sometimes there are people we surround ourselves with that just aren't on our side when it comes to reaching health and wellness goals. Here are two tips to help you find who is on your side and keep them there.
Tip #1- Do an Inner Circle Inventory
One of the things I love to do with nutrition athletes is to have them go through the 5 people they spend the most time with and answer the following questions---
1. Do they support your health and wellness goals?
2. Do your core values align?
3. Are they growth-minded?
4. Do they bring you up when you are feeling down?
5. Do they keep you accountable or enable you?
Tip #2 -Bring people closer who support you and distance yourself from people who do not.
This can be as simple as making more of an effort to spend time and communicate with those who support you. Try scheduling a workout with them or something more social like meeting up for dinner or game night.
If you need someone out of your inner circle to be on your side and help keep you accountable we are here to help! All you have to do is book a free intro to get started.
So, I have a question for you…have you ever started a workout and quickly realized that you didn’t have enough gas in the tank to finish it, or execute it like you thought you should be able to?
Or have you ever hit that wall and just looked at the clock wondering why it’s moving so slow?
Odds are, you have experienced that feeling before, myself included!
The truth is that nutrition plays a large role in fueling your body for performance. So I wanted to share 2 tips to help you power through those workouts and hit your PRs!
Tip #1: Keep it consistent
Many of us were told that we should carb load the day before a big workout or event but this is wrong!
The secret to success is to ensure you are focusing on consistency with eating whole foods, getting a balance of carbs, fat, and protein, and staying hydrated. This means all of the time! Not just the day before your workout or event. Consistency is key.
Tip #2: Fuel around your workout
Morning warriors should consume a carbohydrate and protein source before your workout. If you struggle to eat early in the morning, try a liquid source of fuel like a smoothie.
If you workout in the afternoon or evening you should stick with your normal balanced meals and snacks throughout the day. Then aim to get some carbs in about an hour before the workout.
After your workout, be sure to replenish your energy stores and assist with muscle building by consuming a post workout shake or snack that contains protein and carbs. My go-to is whey protein powder and oat or almond milk.
For optimal results and recovery after your workout
1. Eat a balanced meal
3. Get adequate rest
You may also consider adding an omega source to further help with the recovery process!
Start implementing these 2 tips if you are ready to take your performance to the next level!
Looking for more customized support to reach your performance goals? Apply for nutrition coaching today!