What is the difference between a health coach and a personal trainer? What is the proper ratio between food and exercise? How do you lose baby weight? We sat down with health coach Chelsea Newman of FLY Health Coaching to ask these questions and others. With the new year, getting healthy is on the minds of millions. In fact, 45% of Americans will make a New Year’s resolution, and of those resolutions, 38% of them are weight-related. However, only 8% will be successful! It doesn’t have to be that way though. This is where a health coach like Chelsea can help you reach your goals!
DH: What is the difference between a health coach and a personal trainer?
CN: A personal trainer typically creates a workout program from a scientific approach. It is systematic and can feel impersonal. With a health coach, a relationship is built and a program is designed based on the client’s needs, enjoyment of activities, and includes a nutritional aspect. Health coaches focus on behavior modification to create lasting change instead of quick results. As a bonus, since not all exercise programming is created for a gym setting, health coaching can be done almost anywhere, including online or on the phone.
DH: What should the balance be between food and exercise?
CN: I tell my clients the balance should be 70% food and 30% exercise. Within that, you should eat “right” about 80% of the time, with a few cheat meals thrown in (after all, we don’t expect you to go the rest of your life without a birthday cake!). However, it’s about proper planning and balance. All the exercise in the world isn’t going to help you if you don’t eat well.
DH: For the carb lovers out there, how do they break the habit and focus on other nutrients, including protein?
CN: Breakfast is the most challenging meal for overcoming the carb cycle. After all, most people think of toast, cereal, oatmeal, waffles, pancakes, and other carb-heavy foods for breakfast. Getting adequate protein, especially in this first meal of the day, in a key component to success. I work with my clients one-on-one to find high quality proteins that they like and which will help them. When you get enough protein in your diet, you feel full and satisfied longer, which helps overcome the vicious carb-cycle.
DH: The hips are the worst! How do you lose weight in the hips?
CN: Spot training isn’t realistic, but if you focus on overall health and weight loss, the hips will naturally slim. Some people are naturally hippy and our culture has an unrealistic obsession with the “thigh gap.” I tell my clients to focus on diet and exercise of high intensity interval training (HIIT) for the best results.
DH: What is the best way to exercise without bulking up?
CN: Women are often afraid of weight training for fear of “bulking up.” Simply put, we don’t have the necessary amounts of hormones to bulk like men do. Lifting weights, including heavy weights, creates more muscle mass, which in turn increases metabolism and decreases percent body fat. Lifting weights will create a toned look and enable you to feel more confident (and enjoy clothes shopping again!).
DH: Many women are struggling to lose baby weight. Often, new mommies are so frustrated by their post-pregnancy bodies, they give up. What do you recommend?
CN: As a new mom myself, I understand. The biggest thing to remember is that it took nine months to put it on, it’s going to take time to take it off. Focus on baby and taking care of yourself. Get enough to eat (especially if you’re nursing!) and sleep whenever the baby sleeps. Strap the baby in a stroller or carrier and go for a walk! Get some fresh air. Eating right and walking are a great way for your body to start to feel back to normal.
Thank you, Chelsea, for sharing your thoughts with us to some of these most commonly asked questions!
Learn more about FLY Health Coaching, including how Chelsea can help you meet your 2017 health goals. Visit FlyHealthCoaching.com and email Chelsea directly at email@example.com. FLY Health Coaching is also on Facebook and Instagram (@f.l.y.healthcoaching)!