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Day on a plate - Lea

Posted by on 2 September 2014 | 1 Comments

Lea is one of our Run Clubbers and she also trains with Julie in our Wednesday morning group exercise classes. Lea is following the Michelle Bridges 12 week body transformation (12WBT) calorie controlled diet plan. Here is her day on a plate.

Karen's comments

This month we are looking at the lovely Lea Furness's day on a plate. Lea is currently doing the Michelle Bridges 12 Week Body Transformation program, so let's have a look at the pros and cons of this nutrition plan.

12WBT is a calorie controlled nutrition plan where participants can choose a 1200 or 1500 calorie per day option. They then follow the meal plans emailed to them each week and add in snacks with the goal of keeping to their calorie limit. The program provides the option to swap meals if you don't like or can't eat the suggested option due to allergies or intolerances, so there is plenty of flexibility. However a 1200 calorie energy intake is very low, and would certainly be considered inadequate for someone who is exercising daily or training for an endurance event. The body will obviously lose weight at this low calorie intake, however it will tend to slow the body's metabolism down as it goes into starvation mode, and it can also be difficult to maintain this restricted calorie intake once the program is over, leading to weight regain.

Counting calories can be a time consuming and laborious process, and is not for everyone, however for some people it's the perfect way to monitor what they're eating and gain some understanding of the amount of energy they are putting in their bodies and which foods are contributing those calories. Also the program provides fantastic guidelines on preparation and planning, including how to create a healthy pantry, weekly shopping lists and meal plans and weekend cook ups, plus mind set support and exercise plans.

Looking specifically at Lea's example of a 12WBT day, there are many good points, she is eating plenty of fruit, iron, carbohydrate and fibre, and her saturated fat intake is low. Lea is eating regularly throughout the day including snacks to keep her energy levels up. The meals she is consuming are simple and quick to make, often an important factor in our busy lifestyles these days.

However Lea's day is low in overall variety, particularly in terms of her protein source and types of vegetables. Her total vege intake is low, as is her calcium and healthy fat intake, both really important to maintain health in regular exercisers like Lea. The 12WBT program tends to focus heavily on the calorie intake and sometimes this can be at the expense of extremely nutritious but higher calorie foods like avocado, oils, nuts and seeds.

Overall, the 12WBT nutrition program can be helpful in assisting people to plan, prepare and establish a regular healthy eating pattern, and obtain a greater understanding of what they are putting in their mouths. However, for regular exercisers and endurance athletes, the focus needs to be on maximising nutrition to support the body's efforts, so adding higher mono and polyunsaturated fat foods, like the ones mentioned above and increasing the vegetable and dairy content would help ensure Lea is firing on all nutritional cylinders!

 Karen Hester is a Fitness Coach and Dietitian with Mind Body Motion Fitness Solutions. Click here for more information on how you can work with Karen on your daily meals.

 


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  • This month we are looking at the lovely Lea Furness's day on a plate. Lea is currently doing the Michelle Bridges 12 Week Body Transformation program, so let's have a look at the pros and cons of this nutrition plan.

    12WBT is a calorie controlled nutrition plan where participants can choose a 1200 or 1500 calorie per day option. They then follow the meal plans emailed to them each week and add in snacks with the goal of keeping to their calorie limit. The program provides the option to swap meals if you don't like or can't eat the suggested option due to allergies or intolerances, so there is plenty of flexibility. However a 1200 calorie energy intake is very low, and would certainly be considered inadequate for someone who is exercising daily or training for an endurance event. The body will obviously lose weight at this low calorie intake, however it will tend to slow the body's metabolism down as it goes into starvation mode, and it can also be difficult to maintain this restricted calorie intake once the program is over, leading to weight regain.

    Counting calories can be a time consuming and laborious process, and is not for everyone, however for some people it's the perfect way to monitor what they're eating and gain some understanding of the amount of energy they are putting in their bodies and which foods are contributing those calories. Also the program provides fantastic guidelines on preparation and planning, including how to create a healthy pantry, weekly shopping lists and meal plans and weekend cook ups, plus mind set support and exercise plans.

    Looking specifically at Lea's example of a 12WBT day, there are many good points, she is eating plenty of fruit, iron, carbohydrate and fibre, and her saturated fat intake is low. Lea is eating regularly throughout the day including snacks to keep her energy levels up. The meals she is consuming are simple and quick to make, often an important factor in our busy lifestyles these days.

    However Lea's day is low in overall variety, particularly in terms of her protein source and types of vegetables. Her total vege intake is low, as is her calcium and healthy fat intake, both really important to maintain health in regular exercisers like Lea. The 12WBT program tends to focus heavily on the calorie intake and sometimes this can be at the expense of extremely nutritious but higher calorie foods like avocado, oils, nuts and seeds.

    Overall, the 12WBT nutrition program can be helpful in assisting people to plan, prepare and establish a regular healthy eating pattern, and obtain a greater understanding of what they are putting in their mouths. However, for regular exercisers and endurance athletes, the focus needs to be on maximising nutrition to support the body's efforts, so adding higher mono and polyunsaturated fat foods, like the ones mentioned above and increasing the vegetable and dairy content would help ensure Lea is firing on all nutritional cylinders!

    Karen Hester is a Fitness Coach and Dietitian with Mind Body Motion Fitness Solutions. Click here for more information on how you can work with Karen on your daily meals.

    Posted by jayson , 23/07/2015 6:02pm (4 years ago)

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