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, ​

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...

If we polled our members to ask if eating healthy food was important, most of us would say ‘of course’. And if we asked whether exercise is key for health and wellness, everyone would most likely respond with a ‘yes’. So if we know that nutrition plus fitness is the magic key to a thriving, healthy life, why don't many of us dial into it? Why do we prioritize one over the other? Why do we put some of these factors on the back burner and only get serious about it when we’ve been slapped in the face by a wake-up call, such as no longer being able to wear that favorite pair of pants or a poor health screening?
 
In our experience working with hundreds of individuals at Lah and beyond, the key component is accountability. We’re all too often willing to let ourselves down again and again, but when someone else is counting on us, we show up.
 
We show up for others because we don't want to disappoint them, but yet we knowingly disappoint ourselves over and over. We justify why we can't follow through on our nutrition, why we can’t get 10,000 steps a day or make excuses for why we have to skip the gym and we follow it up with a promise to try again tomorrow—or to start fresh on Monday. Meanwhile, we’re subconsciously tabulating every time we don't succeed as another failure, and over time, we begin to see ourselves as incapable.
 
Relying on others to hold us accountable works for the short term. When we’re getting started in any new habit, we need that assistance and support. At Lah, we have a framework of accountability to help those wanting to get started. We send reminders, we check in, we acknowledge you every time you walk through the door, we high-five, we follow up and we celebrate with you each time you reach a milestone.
 
Our #famiLAH also helps in this accountability effort. That friend who is normally in class with you notices when you haven't been there and sends you a friendly text asking how you’re doing. Or someone notices that huge PR posted in SugarWOD and gives you a fistbump and a GIF for it. We’re all in this together. We want each other to succeed.
 
Now here’s where the truth hurts: No matter how you get started with being accountable, it ultimately comes down to you. It’s up to you to consciously choose every day to keep taking steps toward your goals. We will always cheer you on and help you, but if you haven’t bought into the process, it won't stick in the long term. You need to want it. You need to be dialed in. 
 
So how do we stop letting ourselves down and instead create a path to reach our goals?
 
Here are 10 tips for holding yourself accountable to your goals:
 
1. Engage with the #famiLAH. We want to help you! If you don't engage, you are missing out on a big piece of the magic. Who wouldn't want a group of like-minded people cheering you on every step of the way?
 
2. Set reminders. Schedule your classes like appointments that you can't miss. Put a reminder on your phone to get up and walk every hour to ensure you’re getting movement throughout the day. Set an alarm for when you need to start prepping dinner so that you don't look at the clock, realize you have no time and do Grabfood instead. 

3. Tell a coach or class friend when you’re planning to come to class. By putting your intentions into the universe, you have created an expectation that you will want to follow through on.
 
4. Print off a calendar, hang it in a visible spot and cross off the days you hit the gym or stayed on point with your nutrition so that you can literally see all the marks of your success. It’s satisfying to see your efforts adding up and will reinforce your habits!
 
5. Share on social media. There’s something to be said for putting it all out there! Even if no one on social media follows up with you on your progress, making it public will make you more likely to keep to your goals and your word.
 
6. Take progress pics. These are powerful, far more than you would imagine. We get used to how we currently look because change is subtle and seems slow. You see yourself naked every day. You may not notice the change, but by looking back and comparing to where you are now, you can literally see the progress you’ve made.
 
7. Set quarterly goal-setting meetings with a coach. If you are a member at Lah, we want to schedule these meetings FOR FREE with you every quarter, so reach out to get yours on the calendar! If you aren't a current member, find a friend who needs accountability, and set some dates to review your progress and set goals for the future.
 
8. Constantly remind yourself of your "why". A goal is great, but if we don't know why we want to reach it, it doesn't mean much. Ask yourself why you want to focus on these goals you set for yourself. How will it impact your life? How will it make you feel? Once you have a solid "why," remind yourself of it daily so that you internalize it and keep it close to your heart.
 
9. Don't make it all or nothing. Instead focus on that 1% better every day. We are on a journey, not a quick trip to the mall. There will be ups and downs. There will be plateaus. There will be stress, hurtles and self-doubt. Don't let those things mess with you. Acknowledge them and move on.
 
10. Reward yourself for reaching micro-goals. We all like to win, let's’ be honest. Set micro-goals along the path to your BIG goals and reward yourself for hitting those milestones along the way. An example is if someone wants to lose 20kg, they can give themselves a little gift for every 5 kilo’s lost. These rewards don't have to cost anything, either—get creative with things you enjoy and treat yourself!
 
There are many other ways to keep yourself accountable, so find what works for you. Something that worked once might not work forever—switch things up often to stay excited and motivated about your success.
 
If you need help getting started on your health and wellness path, feel free to reach out! We would love to set up a Strategy Session (or a  No-Sweat Intro for new members) with you where we talk about your current lifestyle and your goals, and help you make a plan of action.