After I stepped away from training competitive athletes for fitness contests, it seemed nearly every client who walked through my door had the same goal: weight loss. It’s common to struggle to shed fat—especially around the midsection—and research shows it can be more difficult for some people than for others.
Fair or not, genetics plays a major role in body composition and response to food. Some genes are linked to a higher risk of obesity, while others affect fat storage, appetite or metabolic health. Age is another factor you can’t control; it influences the rate at which your body converts food into energy (your metabolism). Hormonal imbalances can slow metabolism and lead to weight gain. So can alcohol use, stress, poor sleep and chronic inactivity.
Rather than feel discouraged about what you can’t control, use this information as motivation to focus on what you can—your nutrition. Working with an expert can help you identify the dietary choices that support your individual goals.
Regular exercise and healthy daily habits also make weight loss easier. If behaviour change has such impact, it’s a no-brainer to build movement into your routine. Environment matters too, but Manitoba offers plenty of options—great hiking trails and fun indoor classes for all fitness levels. If you’re navigating other barriers, such as limited access to healthy food or a tight budget, ask for help. Two brains are better than one when it comes to finding creative ways to get fit and break through plateaus.
Discuss your health goals or fitness challenges by booking a free online consultation: www.calendly.com/juliegermaine, or email me at julie@juliegermaine.com.
Coach Julie Germaine Coram is dedicated to lifelong health. She is an active mom, a registered personal trainer, a two-time pro fitness champion, and a certified nutrition expert and fitness specialist. She has helped thousands worldwide improve their health since 2005.
Pumpkin Pie Kefir Smoothie
1/2 frozen banana
3 tablespoons pumpkin puree
1 cup Maple Hill Creamery Vanilla Kefir, plus additional for serving
20 grams unflavored collagen peptides
1 teaspoon vanilla extract
1 teaspoon pumpkin pie spice
1/4 cup ice
ground cinnamon, to taste
In high-speed blender, blend banana, pumpkin puree, 1 cup vanilla kefir, collagen peptides, vanilla, pumpkin pie spice and ice until smooth.
In glass, add drizzle of additional vanilla kefir then layer smoothie on top. Sprinkle with ground cinnamon, to taste.
Photo courtesy of Shutterstock
Thai Lime Chicken Salad
Servings: 4
4 stalks Dandy Celery, sliced on bias
1 cucumber, split, seeded and sliced on bias
2 carrots, peeled and julienned
2 cups Jasmine rice, cooked and cooled slightly
1 bunch scallions, green section finely chopped and white ends julienned
2 cups poached chicken breast, shredded
3 tablespoons avocado seed oil
3 tablespoons rice vinegar
1 tablespoon palm sugar
2 tablespoons toasted sesame oil
2 tablespoons lime juice
2 tablespoons tamari
1 tablespoon fish sauce
1/2 teaspoon crushed chili flakes (optional)
salt, to taste
pepper, to taste
1 cup roasted peanuts or cashews, crushed
1 cup fresh cilantro sprigs
4 lime wedges
In medium bowl, combine celery, cucumbers, carrots, cooked rice, scallions and shredded chicken.
In another bowl, whisk avocado seed oil, rice vinegar, palm sugar, sesame oil, lime juice, tamari, fish sauce and chili flakes, if desired, until sugar is dissolved. Adjust seasoning with salt and pepper, to taste.
Pour mixture over celery and shredded chicken mixture; toss to mix.
To serve, portion out salad and top with crushed nuts, cilantro sprigs and lime wedges.
